For The Newbie Runner: Part 1

So, you are a new to the road. Or, perhaps, you're back from a lengthy hiatus like, oh, let's say since the last big running revolution several decades ago. 

No matter. You've made a great decision! Whether you want to up your fitness game from nil or increase the intensity from another activity, running is an excellent choice! Considering myself still a newbie runner, I am constantly learning from all types of running enthusiasts be they casual or elite. Runners are awesome at helping fellow athletes. The following are the first three quick tips for you to consider.

1. Shoes: All feet are not created equal.

With this topic being too diverse for me to tackle. we will just stick with a quick note. Your feet are carrying your body farther and faster than, quite possibly, they have been doing. It only makes sense to consider how they are outfitted. Just because a shoe is a "running" shoe does not mean its your running shoe. A brand that is comfortable to you may cause my feet to fatigue quickly. A brand that "hugs" my arches, may confine your movement. By the way, the shoes I use for a group fitness class wear differently due to the lateral movement than my runners.

Tips before you purchase a shoe in your local sports store:

*Don't be in a rush. Take your time to bounce around the store with different shoes. Even different models under the same brand can ride differently.
*Expensive does not mean it will be a perfect fit.
*Ask about the store's return policy. If after a couple of weeks, you have decided the new shoes are not going to work, will you be able to return them to try another pair?
*Feet swell. Don't let pride hinder you from sizing up. Toes need room to do their thing in the toe box!

My Current Personal Fave Runners: Brooks Glycerine.

2. Intervals: A mile is a mile.

Don't be shamed into thinking because you cannot run 3 miles without walking makes you any less a runner. One mile walking is the same distance as one mile running. How you get there is up to you! Interval training works like this; run at a fast pace for a specific amount of time and, then, walk or slowly jog for your resting interval. Doing intervals is very common in training and in racing for building muscle endurance with less potential for injury. Legs stay fresh allowing you to go longer distances.

Sometimes, I use 2:1 intervals. Two minutes running with one minute walking to achieve the desired distance. In training for a race, I may employ a 5:1.

3. Running Groups: Never say never.

Thinking all running groups are full of elite runners who have no time nor patience for the beginner runner is more common than not. This thinking is why most newbie runners choose to go it alone. One is lonely number.

Why consider running groups?

*There is camaraderie for mutual support with running groups. The seasoned runner is willing to assist the newcomer simply for the love of the sport. They do not want to see you quit. 
*Not all running groups actually meet to run together. Encouraging you to enjoy the ride while getting better at it are the focus. Many are online groups promoting virtual runs and races, again, simply for the love of the sport. 

My first running group was with a Facebook group of runners of all strengths wanting to stay active during the over-indulgence of the holidays. It was amazing! I wanted to run more and post that I met or exceeded my weekly goal. Now, I have numerous online running buddies who inspire one another, daily.

Ok, Newbie! There are your first three tips with more to come! 

Smiling at 50: New Year's Goal Accomplished!

(photo by Dane Allen)

I did it! Actually, we did it!

Before the clock struck 2014, my friend snapped a pic of my goal for the new year to run a 10K, 6.2 miles. If for no other reason but that photo, I had to accomplish this goal. 

(photo by Giovanna Gomez)

I downloaded one of the free 10K training plans from Coach Jenny Hadfield and made my plan of attack allowing for injuries, schedule and weather. As fate would have it, Tennessee experienced one of the coldest and longest winters on record further proven by our gas and electric bills.

Another reason to accomplish the goal is my age. I will be the big 5-0 years old on June 28 at 8:08am! That's half of a century! Crazy!

My honey was the epitome of encouragement at every step. His words spurred me to get up and go for it when I wanted to stay snuggly and warm in the 20 degree weather. He warned how I would regret not cross-training in Zumba.

Our ImpACT Challenge 2014
Race Bib I wore on my back
for the 10K

Further drive came with the ImpACT Challenge 2014 online group of like-minded friends pursuing weekly fitness and nutrition challenges for a healthier lifestyle. Each week starting in January, we set personal ACTion goals with several challengers deciding on either a 5K or 10K in or near April. 

A 10K is not run just once, but run many times in training prior to the actual event. I chose to run intervals building anaerobic threshold, strengthening muscle and endurance; thus preventing injuries. My "run" is really more like a slow shuffle and I'm a newbie at running so these are truly baby steps forming me into a better athlete. It sounds weird to classify myself as an athlete, still a hard-fought category I have right to claim.

Race swag, bib & chip

On April 12, 2014, together we decided to run "our" race the way we trained and not in competition with any other person or time. My legs were tired from the over-zealous session of Zumba the day before. It's only 6.2 miles, but it's my first; therefore, it feels like 26.2.

The best feeling was to cross the Purity MOOsic City Dairy Dash 10K Finish Line with my hubby, hand-in-hand! My time was slower by several minutes. The next best feeling was to have family and friends cheering us at the finish line!

(photo by Emily Allen)

Now that my New Year's Goal has been accomplished, I've been asked what is next. There are a couple more items, my honey and I want to check off the Smiling at 50 List, but we believe we will continue to run toward more finish lines!







During the timeline of the ImpACT Challenge, I became an I'm Fit Possible Ambassador! Another goal reached! More on that, to come!

Smiling at 50: My Wonderful Report!

I have lived in pain for several years.
Plantar Fasciitis. 
There haven’t been many mornings where I could stretch without pain and tenderness in my right foot and heel. Going barefoot is almost intolerable. Wearing flat shoes would leave me feeling hobbled in just a few hours. High heel shoes are easy to wear because the ball of the foot bears the weight. Forget about jumping out of bed or rising from a chair and walking normally. What causes it? Don’t really know. I’ve prayed for healing for years.

Last week I began training for a 10K, which involves running, walking, strength training, and cross training. I knew it would be tough on my foot, but if I could push through the pain of each first mile, I could do the training and, ultimately, the race.

However, this week a sharp tugging in my left shin presented. Shin splint. Between this new development and my old issue, I painfully struggled through Zumba Fitness and went home defeated and feeling crippled.

While soaking my leg and foot in a hot bath, I cried to God, one more time, to heal me. “I can hardly walk. I’m empty of myself. I’m empty of pride. I have no Plan B. I believe in Your divine healing.” Later, the thought flew through my brain that when I wake up I could be healed. I giggled to myself, “Now, that’s childlike faith just assuming I’d wake up pain free.”

This morning, I stretched and quickly realized something was different. No pain! I’ve walked stiff-ankled out of habit for so long, I had to be intentional about walking correctly. Every step I take is in victory! I give God the glory for healing! Tonight, my foot is fatigued from being up most all day, but there is no pain! Oh, and the left shin…there’s no pain in it, either!

I waited until now to reveal my wonderful news, because I had to be certain! There is still slight swelling and some stiffness, but I choose to believe He is faithful to “complete that which He started” (Phil 1:6) in me!

What are your thoughts about healing?

Smiling at 50: Training Week 1

I did it! I completed week 1 of training for a 10K using Coach Jenny Hadfield's FREE Training Plan! HA! That read like a commercial. This plan employs a clock rather than odometer. I ran for 5 minutes and walked for 1 minute to recover breathing repeating for a total of 7 times.

Presuming a weekly post like the following would be boring for others to read and as triumph yields to monotony, I'll break it down, this once:

Sunday: Rest

Monday: 
4.25m (48:31) 11:24 pace per mile
I felt excited and focused on time rather mileage. Before I realized it, I was at 4 miles! That evening I joined friends for Zumba as cross-training.

Tuesday: 
4.35m (48:53) 11:14 pace per mile
It was super cold. But, I shimmied into my cold gear and did it. Again, another evening for some cross-training Zumba! Afterwards, we celebrated a year with our instructor, Michelle, for being brave and starting the class! I'm thankful for her and the cardio fitness, for it has made my body stronger to be able to attempt a 10K.

Wednesday: Rest

Thursday: 
5m + a few more feet (1:00:46) apprx 11:11 pace per mile! 
The day of rest was good for my legs! I felt strong and recovered quicker during the 1min walk and decided when mile 5 was approaching, I'd push the time of running 1 minute and recovering 1 minute.
The app on my phone went wonky during mile 4 and logged a 7 minute mile. HA! There's no way. Good thing I was on a mile-long track. I did pause the app for a quick pic of the ice in a frozen puddle.

Friday: 
With 85 days until the 10K, I chose to go at an easy pace during 45 minutes of Zumba and added about 15-20 minutes of strength training.

Dianne, Arvetta, me & Pam
(Mike snapped the pic)

Saturday: 
Instead of running the training plan, I ran with some members of 'Boro Divas & Dudes Running & Cycling group in Murfreesboro, TN for 3.5m (48-ish mins). This was the first time for me to run with a group. I was nervous, but they made me feel at ease. In an effort to bring awareness to road safety for walkers, runners and cyclist, we joined others around the USA putting one step in front of the other in memory of #megsmiles, a young mom who was killed while out on a run, this week. Talking while running wasn't something I've ever done. We talked about the motivations, events, issues and Meg's family. Afterwards, I came up with "When you see us on the street, give us 3 feet." Cheesy? Perhaps, but it's the law in Tennessee.


It's Sunday. 
I've officially registered for the Purity Dairies Moosic City Dairy Dash 10K on April 12, 2014, in Nashville, TN. Now, I'm nervous. This is real.

83 days to the 10K.

8 Tips to Launch a Lifestyle Shift of Fitness & Nutrition

Find a comfortable and
supportive shoe that
fits your fitness regime!

If you are considering making a lifestyle shift with fitness and nutrition to effect your health, I do have a few of suggestions from my experience...

1. The first 2 weeks of your new fitness and nutrition lifestyle will be the hardest.
2. If you can swing it -OR- if your health insurance covers a yearly wellness exam, DO IT! You'll have a good base of numbers to launch forward. Find out cholesterol, weight (ugh), blood pressure, thyroid (TSH) levels, then, you'll know what type of nutrition to pursue. Don't be too overwhelmed if your physician suggests meds to control these areas. Typically they opt for fitness and nutrition as their first prescription.
3. Find a fitness regime that makes you smile -after the first 2 weeks of fatigue and muscle soreness- and STICK TO IT! Consistency is the key! The cheapest is walking or running. I love Zumba! Known as "The Angry Runner," I am intentionally trying to smile for a couple of seconds during each run.
4. If there's a nutrition change, the hardest parts are (1) not giving up and (2) food preparation, if you have a busy lifestyle. When I don't prepare a menu or weekend food prep for the meals ahead, my husband and I will end up making poor nutritional choices and it'll cost us more money, too.
5. Hydrate. You gotta drink more water, especially during your fitness session. Whereas I drink the stuff like a camel (80-100 ozs.) every day, my husband prefers flavor. We purchase water mix-ins. He likes to stir-in the full measure. I prefer to use half. There are conflicting reports as to just how much water a person should consume daily. In my health journey, I've discovered a couple of tell-tale signs in my own body letting me know I need to quench my thirst: Dry mouth and lips, gently pinching-up skin beneath my bottom eyelashes and it stays pinched and, then, feeling really thirsty.
6. When I start my day with fiber and protein, I don't feel like there's a hollow area in my gut in the middle of my morning. For me, a boiled egg and oatmeal or whole wheat toast is a good, solid start. Sometimes, a green smoothie made with kale is my morning protein boost!
7. 5 Small Meals! Like many American children, we were taught 3 square meals ending with a large dinner was eating healthy. In my recent quest for good nutrition, I've been eating 4-5 small meals per day: breakfast, mid-morning, lunch, mid-afternoon and dinner. This method seems to be keeping my energy up for evening workouts.
8. Fitness can be fun, but funner with friends! I've done Zumba and run miles alone and that's ok, sometimes. However, fitness with friends is the best! Why? Laughter, Accountability, Support, Celebration!...or, if you konk-out, someone is there to call 9-1-1! C'mon, I'm just kidding!

I'm sure there could be more suggestions. If you're a late fitness & nutrition bloomer like myself, what's a suggestion you could offer to newbies?