For the Newbie Runner: Part 6

Easing Aches, Pains & Chafing

Whether training hard or starting to pursue fitness, our muscles will ache. This is typically a good sign letting us know our body is working hard and is attempting to heal itself. While this healing is taking place, we can aid it along with some simple non-expensive (and some pricier) solutions.


Consuming protein within 30 minutes as a post-workout recovery will help muscles repair. My preference is to drink a liquid protein-rich supplement containing at least 20-30 grams of protein. Many people reach for a powdered whey protein which can be mixed with water. There are many to choose from and the taste usually falls flat. One pre-mix option which tastes pretty good is EAS AdvantEDGE line of low-carb products to either get or stay lean. The dark chocolate is fairly tasty and available at WalMart for $5/4 pack.

On my journey of vegetarian and flexitarian protein options, I really like the Vegetarian Meal Replacement Shake powered by plant-proteins and the Performance Elite products offered by Advocare. The Nighttime Recovery is some insanely great voodoo! HA! If you're interested, message me for more details.

After your workout + protein shake, spend time soaking in a hot bath to ease and prevent some muscle soreness that will find you the next morning. A 20-minute hot bath is awesome when you add 2 cups of Epsom Salt. Somehow, it seeps into your skin and works its magic! Again, WalMart carries this product for about $5. Dr. Teal's Epsom Salt Soaking Solution has really stepped up their game with a great selection of scents and convenient packaging in the bath and first aid section.

Sweat-saturated workout clothing moving across skin or skin-to-skin contact movement can cause friction in sensitive areas. Shield that area of skin with anti-chafing skin protectants which aren't greasy and stay put, such as Body Glide products available in athletic stores for around $7. 

Your skin and muscles are working hard for you! Treat 'em with care!

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

"For the Newbie Runner: Part 4"

• Walking: Not for the Wussy
• Apps: Help or Hindrance?

"For the Newbie Runner: Part 5"

• Finding Motivation: Local Runs/Walks

For the Newbie Runner: Part 4

Walking: Not for the Wussy

Just because this series is labeled for the newbie runner does NOT exclude those who walk! I spoke with an ER technician who sees less injuries from walking than any other sport. For those who are starting from a sedentary lifestyle, walking is the perfect launch into a fit lifestyle. Most everyone can walk! Walking strengthens muscles and immune systems. Walking is the first activity a cardiologist requires of heart patients before leaving the hospital. Walking is a necessary warm-up and cool-down for joggers and runners. Walking is my choice for when I need to run, but experience the Idontwannas.

Start with a simple goal. Perhaps, at the local park or track you set a goal for a quarter mile or more. Go at a pace you feel comfortable. When you feel tired, try "fishing." Spot a person or an object and walk to that point. Remember, the first two weeks of any fitness launch is the hardest. Keep at it, get out there and walk, newbies!

Apps:  Help or Hinderance?

There are so many digital tools to assist those who are getting fit. When you pair the smartphone with a fitness app, the convenience and motivation can be a terrific boost and accountability. Many fitness and mileage apps provide an online version with even more details and friend searches. While most of these apps are free of charge, some offer an elite upgrade at set pricing for in-depth stats and "coaching."

Two apps which my hubby and I utilize and integrate with one another are RunKeeper and MyFitnessPal. While the latter helps to daily log your caloric intake, it factors the calories burned in RunKeeper (walking, running, etc.) against the totals for the day! Now, that's helpful! The only downer I've experienced is on some overcast days when RunKeeper wigs-out on my location and mileage.

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

For the Newbie Runner: Part 3

Today's Newbie Running Tip is to Run Unplugged.

Over the Christmas holidays, I saw a challenge issued by a coach and online runners to go unplugged, meaning to disconnect from technology during your run. By "disconnect" they meant remove the earbuds, unharness from your smartphone and even unstrap your running watch. WHY?

Listen to your body.

BREATHING. Runners tend to disconnect from the world around them while the earbuds are pumping noisy distraction into their heads. Because runners are so absorbed in the audio book or have the music up loud, they are missing the sound of their own breathing. Your breathing can tell you if you're fatigued or have more gas in the tank.

Personally, I chose to have my music up loud enough in my ears to cover the sound of my ragged breathing! Also, it was a tool to trick myself from how tired and winded I was.

LEGS, KNEES & FEET. With so many apps and running watches tracking routes, time, splits, averages, comparison charts, etc., runners are trying to go longer and go faster without evaluating their body currently in motion. Push harder. Harder. HARDER. No wonder there are too-much-too-soon injuries.

I rationalized that I should beat yesterday's time or distance just because it was a new day and I was rewarded by the robotic voice or blinking screen. Never mind my feet felt crippled toward the end of the run because my form was poor causing me to over

pronate/supinate and hobble toward my digital reward.

Listen to your world.

There is much to hear. Birds. Wind. Other runners. Cars thumping up to a stop sign, but not stopping as they missed seeing you. It has been reported, women with earbuds are a perfect and favored target for being attacked from behind simply because they are not listening.

That same Christmas I took the challenge during my next run. "This is no biggie. I get to hear the sounds of nature. I feel free." I was in Oklahoma where the wind doesn't have much of an opponent. It howled into my ears. The airplane overhead roared as if it were coming down on my head. My breathing sounded like heaving! My feet slapped-slapped-slapped-slapped the paved trail like they were clown shoes. I was so distracted by all I heard, I couldn't run 2 miles for the frustration of it all. Since then, I decided to pull the plug on earbuds while running. 

It is important to note some organized races strongly discourage or do not permit smartphones, MP3s and earbuds, but encourage the runner to engage in the experience of the race. Typically, during my morning runs, I have my iPhone running app open to know the distance, but I'm listening to what matters. 

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For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

FITober 2014

I have known people who pine over their youth when turning 50. Not me! I decided before the half-century event to tackle...well, whatever needed tackling! It just happened that a couple of major fitness events happened in October, thus FITober!

In June, the hubby and I signed up for The Middle Half, the half marathon of Middle Tennessee, touted to be flat and fast for runners. We trained throughout the humid months of summer in the South when the air seemed as thick as lotion. When traveling, we even got in a few enjoyable runs in the dry, hot West.

Early on October 11th, my hubby and I joined over 3000 other runners, walkers and wheelchair athletes to claim 13.1 miles in support of local charities. The weather was cool with a heavy mist. Perfect for a slow shuffler-runner like me. I kicked-in to intervals after the first 5 miles.

My first goal was to finish before the time clock turned to 3 hours. My second goal? To stay ahead of the "sweeper" truck picking up the stragglers before the road opened to traffic. It was a great experience running with the pack that moved and talked and laughed, together.

Hubby finished at 2:34:41 and waited for me hollering as I crossed the finish line at 2:51:01! YES! Both goals tackled! It was the hardest thing I've ever done.

The group from Life Assembly
Church in Mt. Juliet, TN

Jani & hubby, Peter, met us at
finish line with balloons!

The following weekend I used some United Airlines miles to get myself up to Minneapolis to take part in the REFIT® Revolution Master Class and Instructor Training, "a positive movement inspired by faith and powered by community!"

Thanks to REFIT Founders,
Catherine & Angela!

REFIT® is a "revolu-tionary cardio dance program that engages the whole person -- body, mind and soul." During my (and hubby's) new, two year lifestyle of fitness and nutrition, I had been talking about having a fit body, a fit mind and a fit spirit, but had not known that was the strategic vision of REFIT®!  It was at the conclusion of the Master Class on Friday evening there was a difference in the atmosphere and I knew this to be a perfect fit for me!

What a great weekend with other fitness revolutionaries as we became the next batch of certified instructors!  I'm embarrassed to admit in my enthusiasm I proclaimed myself as the first Tennessee instructor. I, now, seriously doubt that claim. I'm a goof...but a fit goof!

I raise my goblet of green smoothie and toast to a great year to be 50...with silver strands in my hair... and a wonderful FITober, tackled!

Sam's Middle Half

Back in June a couple of weeks prior to my 50th birthday, my hubby and I joined the limited registrants for the Murfreesboro Half Marathon commonly referred to as "The Middle Half." It's a fast, flat course everyone says is great for newbie HMers and helps their PRs/PBs (personal record or personal best) sparkle.

Today marks 70 days until the gun starts the race on October 11. I'm feeling anxious. 

As of this writing, the farthest I've gone using intervals (running with walking intervals) is 8 miles. A half marathon is 13.1 miles. So far, my training has been casual, but it's time to focus. I've never done anything like this. And, already it's pushing me waaaay beyond my comfort zone. Did I mention I'm feeling anxious? I'm gonna be straight up with ya... I need help!

I have 2 requests:

1. Follow me on Twitter at @SamaleeAllen or on Instagram at @samaleerose.
2. Daily/Weekly/Sporadically send some motivation or a swift kick-in-the-pants my way using the hashtag, #SamsMiddleHalf.

That's it! I plan to live my training socially out loud to hold myself accountable which will serve, also, as a strong motivator. Your digital cheers will mean a great deal to me. Thanks, in advance for your support!

<inhale> Ok. Here we go! <exhale>

Sweat PInk Summer Instagram Challenge RECAP

From July 1 to July 10, I participated in the Sweat Pink Summer Instagram Challenge sponsored by FitApproach and fellow Sweat Pink Ambassador Sister, Jill Conyers, sharing photos with other #sweatpink sisters! Such a fun, healthy and active bunch! Here's the recap of my ten days...

 Day 1: Fave Summer Snack
I like cooling off on the inside with Edy's Outshine Pomegranate Popsicles! That's #pinksnacking!





Day 2: Fave Workout Gear
I love running in skirts! They are cool, comfy and provide the modesty I require when I #runlikeagirl! I have several skirts. If you're interested, check out Skirt Sports!


Day 3: Fave Vacation
My fave is always my last vaction. This pic was on a hike up out of Keystone, Colorado, last summer. Once in sight of the mountains, my body and mind relax. I just had to use one of my fave quotes by John Muir.

Day 4: July 4th
Spent the morning with Terry hiking 2.7 miles in Stones River National Battlefield in Murfreesboro, Tennessee! We learned about the bloodiest 3 days of the Civil War in December 1862, when 81,000 troops gathered and almost 25,000 died.



Day 5: Fave Yoga Pose or Stretch
I don't know what this thing is called! I think I saw Coach Jenny Hadfield do it on YouTube. In this pic: left leg crossed over right leg which is bent and being held behind the knee with left hand (usually both hands, but I had the camera in my right hand). Allow left hip, glute and IT Band to open up. Then, change legs. I prob made it sound so confusing! But, it hurts so good like a #bendypretzel!


Day 6: Sweat Pink in Nature
If by "in nature" you mean... "Outside Pool" on a Sunday for a Preacher's wife while helping my vacationing neighbors... HA! This is my #dayofrest after I fed my neighbors' animals.







Day 7: Fave Way to Sweat Pink
...is during my fun Zumba zweat hour with fun friends! Zumba fitness has and continues to make me stronger for running. I tried to draw attention the sweat drops all over my head! 


Day 8: Fave Book
My current fave read is by author and seasoned leader, Jodi Detrick, who believes "If you have the heart, you can learn the skill." Develop 10 Leadership Qualities for Enduring & Endearing Influence. I did a review on this blog. See Book Review at Book Review: The Jesus-Hearted Woman.



Day 9: Sweat Pink with a Friend
Terry, my [best] friend & hubby, of almost 29 years and I went for a run! He is my inspiration and motivation!







I did a blog post for Newbie Runners and posted the pic of my Brooks Pure Glycerin lightweight runners with the Sweat Pink Ambassador Shoelaces!




Day 10: Fave Summer Activity
For the final post of the challenge, I chose to go barefoot! #nakedtoes #southerngirl #chickenmcnuggettoes #crinklecutfriestoes #summertoes #happytoes and #sweatpinktoes!!!


Thanks, Jill & Fit Approach, for 10 days of summer fun in the sun!

For the Newbie Runner: Part 2

In the post "For the Newbie Runner: Part 1," I offered three tips learned since I started running...

1. Shoes: All Feet are Not Created Equal
2. Intervals: A Mile is a Mile
3. Running Groups: Never Say Never

My disclaimer is that I'm still a Newbie Runner, too, and eager to steer you towards success in your new quest. As of this post, I've only run a couple of 5Ks (3.1 miles) and one 10K (6.2 miles). My intimate knowledge of the running race world is extremely limited. But there are many miles logged prior to each of these races which is where I will draw from for tips.

4. Stretching: Impatience Can Cause Injury

With just a 5-minute stretch before bolting down the road, you can reduce your chance for injury. Cold muscles do not want to work. Tight muscles are like a ball of taught rubberbands. Try to immediately engage those cold, tight muscles for high performance and you may end up with severe pains, strains or even bone fractures. After the run, reward those muscles with unrushed stretching. As you hold a pose, relax into that held pose intentionally focusing on specific muscles. It'll hurt so good!

I was involved with a new yoga studio a friend launched, over a year ago. In that 30-day period, I had unlimited access to all classes from gentle (newbie) flow to the crazy Hot 26 where the room is heated to 95 degrees and my elbows sweat puddles! Turns out, being rung out like a sponge and getting all bendy-pretzelly for an hour alleviated some muscle and tendon issues I was experiencing. Now, I do those flexibility and stretching exercises at home in air conditioning!

5. Cross-Training: Getting Stronger All Over

More studies are proving stronger runners are created in the gym. Cross-training such as weights, plyometrics, swimming, etc., help strengthen different muscle groups while the other set recovers. Why does a runner want to cross train?

*Balance those non-running muscles for overall strengthening.
*Reducing the risk for injuries.

I hated running. I felt weak and winded. Ultimately I just quit trying. After participating in Zumba classes 2-4 times a week for about 7 months, I decided to give running one more chance. Oh, and to make it more of a challenge, I opted for a hilly route. Incredibly, I felt strong, as if I had been running for months! Benefiting from the results of cross-training, I'm intentionally active in dance (cardio) fitness and running. Some weeks, I add a resistance band with flexibility stretches. 

Balance your weekly workout and get stronger!

How do you cross-train? What types of stretching and flexibility exercises are you doing to improve your muscle balance?

Adding Value

While social media tends to pander our self-regard with everything from mundane to once-in-a-lifetime events, let's consider shifting the focus toward others. I am just as indulgent as the next vegetarian in sharing what was on my all-day menu for #MeatlessMonday.

Hey, Jack, what's wrong with posting innumerable pix of cute puppies and baby elephants? Nothing, I say! Absolutely nothing!

I'm issuing a challenge -of sorts- to all you bloggers, Facebookers, Instagramers, Tweeters, Viners, Tumblr-ites and YouTubertarians to add value to your followers. Make it for a day. Make it for a week. Make it your next big milestone post!

What does that look like?

Welpst...it looks like encouraging with words and photos, "likes," asking questions, offering helpful hints and posting about something that benefits the locals or those with similar interests. Avoid cutting remarks or even responding to negativity with negativity where all of social media can see. 

Remember, emotion and voice inflection do not carry through posts, unless you use "!!!" and ALL CAPS!!!! Typically a person will read a response using their own filter. If I have a cynical disposition, chances are I will read a post viewed through my pessimistic filter. 

People struggle on a daily basis with everyday stuff. Let's, You & I, not subtract from our online friends' esteem. Instead, let's be the bright spot elevating them and adding value to their lives. You don't have to be a know-it-all, simply defer to another.

Whether we have 20 or 200,000 followers, we can add value with our platforms.

Here's to #sharingselfies! Join me?