Being a healthy runner (cont)

     This is a continuation from my previous post, "Being a healthy runner," after realizing that much like in school, we get so into other things that we forget the basics of the actual subject we're learning. And running is a learning experience, which has to be self taught in order to master.

     I'm not one for typically writing everything I do down. I'm more of a picture person myself, in order to keep memories in my head longer. But you can't take a picture and tell yourself what it means after a run. Running involves numbers for miles and times and all the things in between, and I suggest you take into account the importance of keeping track. I can't say I reinforce this idea entirely, especially because I can't keep track of things for the life of me, but I see team-mates and coaches (especially coaches) recording their times for all of their runs. I can't say for sure, but I would assume this allows some self-reassurance for taking days to rest rather than trying to keep it all in your head.

     With keeping track of your numbers, keep up to beat on your valuable joints and muscles. Too often we let the little things go, like our toes for example. You can (yes, it seems strange) stretch our your toes, which actually play a rather large role in your running experience all together. 

     Something that goes overlooked is where we're running. Running the same route can be both good and bad for you depending on the reason you're running. Constantly running on the same concrete road can be really hard on your joints. Try running on trails and grass to mix things up. I have found that this also improves your ankle strength (which can help with ankle pro-nation, which leads to shin splints and so on..) by providing an unsteady path. If you already have ankle problems such as a sprained ankle, stick to a stable surface as the uneven surface will simply irritate your injury and push you back on the road to anti-recovery. As well as paths, you can practice strengthening your ankles by standing on one leg for as little a two minutes-or however long you brush your teeth, which will also encourage strength. 

     I hope this post was in some way a nice refresher to getting back to the basics. Sometimes we overlook things because they seem too simple. But if you think about it, your body is the only one you've got, so you have to take care of it. We learn as we go, but sometimes we learn and can't take stuff back. Take caution but also don't forget to live. :) (450) 

Being a healthy runner

     The definition of injury itself can be quite tricky to a runner. What is an injury? Does it qualify as something that keeps you out of what you're doing? Is it something different and new to you that you would call painful? Is it a simple bruise? A pulled muscle? There's no exact definition, the determining factor is up to each individual as a runner. However, pain is pain, doctor visits are doctor visits, and sore muscles are indeed sore muscles.
    Breaking it down, it's an absolute no-brainer that the most common way to get injured is doing too much, or over-exercising. We tend to ignore our own bodies when they tell us to give it a rest. It's simple logic: the harder your workout is and the more you ask of your body, the more time you're going to need to take some time to recover. You may or may not have learned that as runner you  build muscle, and muscle is built by causing tiny tears (barely an injury but nontheless still one) and you will need time to recover. If you're in pain, take it into consideration and give yourself some resting time, no matter how hard it is to go a day or two without running. Don't train harder than your tendons will allow.
     Warming up helps to avoid injury. Typically you are supposed to "walk" according to all those articles you read from "the experts" however walking barely does anything for me as I feel it does for many others I know, especially because a runner's resting heart rate can be a little bit harder to raise by such a simple and everyday task as walking. If you're (especially) a distance runner consider lightly jogging for a mile or two, and that should do the trick. Listen to your body as you warm up. If you're in pain, take it easy, maybe just let your warm up be your workout. This is something I do quite often when my legs are hurting. Sometimes we think that pain will just go away after our warm up, but is that a good thing? It's like running with shin splints, eventually around the third or fourth mile they'll go numb, but most would not consider that anywhere near a good thing. While it isn't the greatest (but not absolutely awful) that you keep going during warm up, it is more important to stop if you are in pain after your warm up. This is one of the most clear signs that your body is not okay and you actually do need to rest. (435)

Running with your dog

     Recently my family has been blessed to rescue yet another wonderful little dog to accompany Hanz, our German Shepherd mutt (her name is Gretel). Hanz has been my running companion ever since the middle school days, and him being a big and very healthy dog, running is something he could do for days without end. He's absolutely been a pleasure to keep by my side (both for protection and for a nice pace) however he's getting to his old age now, and he isn't the same active dog that he once was. As I have come to realize this, I am now working on training my four month year old dog to try to fill Hanz's top of the notch shoes. And if you have a dog, I totally recommend you give it a try!
     First thing's first, make sure your dog is no longer a puppy. Dogs have to reach their skeletal maturity before they can go on runs with you. Typically, the bigger the dog, the longer it'll take (possibly up to twenty months!) and as the dogs muscles begin to tire, they won't be able to support their own skeletal system, causing bones to grind against other bones.
     When your dog is ready to run, take it nice and easy, as you would if you were getting into running yourself. Steadily and softly increase both the mileage and the time. Dogs are similar to people in the sense that they can't just jump into distance running. You have to ease into it. I typically imagine taking my dog for a run as very similar to taking a friend who has never ran before with me.
     Keep in mind that your dog will stay by your side no matter what. It is completely up to you whether they get a break and when they do. When they're exhausted, you won't be able to tell, because they can't just start walking while attached to the leash you're running with. Be generous. They need water and breaks too.
     Lastly, I recommend purchasing a shorter leash for your dog if you are using one of those retractable ones that allow dogs to walk twenty feet in front of you. When your dog is kept by your side, you both have a pace, and you can read your dogs body signs more easily. Plus, it's kind of cute to be running along next to your pal. (404)

Dislocating your shoulder

     Your shoulder is the body's most mobile joint. It's no wonder that people dislocate their shoulder pretty easily. But for a runner? How in the world do you do that?
      The answer is simple. Falling down. I had no idea what I was in for when I took quite a fall about three weeks ago. I didn't even feel my shoulder pop on out of it's socket. In fact, I was more focussed on my knees than anything and didn't even feel pain until the next day. When I woke up in the middle of the night from extreme pain coming from my shoulder and not being able to sleep on it, I became concerned that I had done something to it, but what?
     Originally I thought I had torn my rotator cuff, seeing that I was not able to even pick up plate with my left arm (the one that I hurt). But could I really have torn something in my shoulder just from a simple fall? There was no way. Immediately I went to go see my trainer to have it looked at, and what I found out shocked me!
     I dislocated my shoulder. Wouldn't you be able to tell though if it was clearly out of its socket? You would think, but my trainer told me that I had dislocated it, but somehow landing on it popped it back in. This scares me more than anything, especially because doctors are the ones who are supposed to put your shoulder back into its socket, not you yourself falling on it to put it back in!
     So how I was having so much difficulty moving my arm then? I couldn't lift anything, drive, or even put on a shirt without help. What happened, my trainer told me, is that when my joint was corrected during my fall, all the muscles and tendons in my shoulder moved around.
     I was told to do basic movement exercises to work on getting mobility back, and of course, not to do any lifting for my workouts. Who knew a runner could suffer from such a strange injury? Next time you're out and about, consider your shoulder's safety and watch your step so you don't fall! (372)

The joy of spring

     Ah, yes. Spring is finally here. What a wonderful time to be a runner. There is no feeling quite like the feeling of finally breaking out your outside running gear after a harsh and merciless winter. What's the best part of this run? Not the actual hills, the feeling of concrete beneath your feet, but the overall mindset you put yourself in to.

     Recently I've been putting down my phone, my watch, and the gps to track my mileage and simply put on my shoes to enjoy the run. I decided to start doing this when I made the decision to discontinue my running experience through my track team. The injuries weren't worth it to me, and the only reason I was really running (besides my team) was to get in shape for getting in shape for cross country. Long story short, I wasn't enjoying it, so I decided to take some time to focus on myself. 

     With that, I decided to rest a few weeks to allow my legs to heal before I would continue running on my own again. After a few weeks, I decided that "today would be the day" I would begin running. It was a beautiful day, and I decided to give it a go. Putting on my watch and getting my gps ready to go, I ran about a mile in a loop around myself and was absolutely heartbroken at what I had learned. After taking it easy, my times didn't match, and overall I felt absolutely exhausted and out of breath. I was afraid I was no longer a runner.

      The next week (yes, I was that upset) I decided to try running again on a warm night. What happened nearly brought tears to my eyes. I left everything behind (except my clothes and shoes) and began running on the nature trail. The difference no music, no time, and no tracking makes is incredible. Being able to hear the birds chirp, the wind blow the grass, and hear your own breath makes all the difference in the world. You almost feel connected with the earth, as if your footsteps are the very reason the earth is rotating in the first place. It's funny how the little things can make the biggest difference.

 I realized that I had fallen in love with running, and that as sports and competitions increased my love for it had lost, and all I was doing was training. So if you're struggling or going through a rut, I highly encourage you to leave all of your gear behind, and simply enjoy the run. (434)

When you lose it

     There comes a time at any runners life where they lose the motivation to run. Maybe you're in pain too often, maybe you're not seeing results, maybe you're just bored, or maybe you would rather do something else. Whatever it is, it happens. It happens to me, too.
     A common reason to stop running (this one happens to me all the time) is you become tired and out of breath on your runs. It's strange, especially when you know you're in shape and are fully capable of what you're doing. Here's my advice: if you were to talk to someone, could you do it in complete sentences? If not, you're going too fast for yourself.
     Another common one I experience a lot is feeling like stopping. You know what it is, stuff like hoping that the stoplight doesn't work in your favor so you get a break from running, or hoping the car about to turn out of the street it's on doesn't stop for you or blocks your path. It's the little things that you begin to look forward to just so you can stop. My advice? Don't start fast. I find myself doing this all the time. Starting fast will just drain your energy more quickly and make you feel tired. As long as you're moving, you're good.
     So what if you feel like you don't have time to run? Here's my simple solution: use a treadmill instead. That way you can stop whenever you absolutely need to, and are still connected to home to be there in case something happens or you need to be there quickly. This will take off more pressure than you think. (279)

Mental Toughness

     If you're a runner you surely have to have a certain amount of mental toughness to get to where you are. It's nearly impossible to run without it. Life is like that too. You need mental toughness in order to keep going, in order to keep fighting through everything that could possibly knock you down. I've noticed that my "mental toughness" has increased since I have joined cross country, partially because you're used to being in pain, used to seeing those around you throwing up, bleeding, peeing their pants, you name it. You can't help but develop a stronger mental state, and if you don't, you've woven out of the team.That's just the way it goes. It seems to me that as you build your mental toughness, tackling things that would appear difficult (in running and life) aren't so bad anymore. 

    One of the first things I hear from my coach is "control your breathing" as the gun goes off and all the cross country teams sprint off into the race. I haven't thought of it much until now, but it actually makes a lot of sense. When you breathe very sharply and quickly, you are triggering your nervous system's fight or flight response, which releases hormones that work with only short time periods. (Like sprinting) But you are a distance runner, if it were for a short time period it wouldn't be cross country. What my coach means is to relax your breathing. Don't relax your muscles, don't slow down. It means breathe through your nose (if at all possible) and out of your moth, allowing time between your breaths. I'm totally aware that this is not easy to do at all (especially with asthma and while sprinting for a little over three miles) but do your absolute best to set a calming, relaxing pattern as you chip away and the race. I recommend you sync your breathing with your footing in order to create both a secure pace and breathing pattern. 

     As your breathing is out of control and sharp, you tend to develop this negative mindset. This negative mindset allows all of your doubts, worries, and frustrations, to appear in front of your eyes as you run, distracting you and not allowing you to focus on how far you've come already instead of how much farther you have left. This is a huge part of mental toughness for a runner. I've said this many many times, but half of runner itself it completely mental. Positive thoughts will translate into a more positive run with more positive results.

     I advise you to practice crossing the finish line in your head. Day dream about it, day dream about running, and struggling. Coach yourself through your own thoughts before you even begin to run. You have to know what you want, envision it, and don't give up (especially when you're actually racing) on your goal. Easier said than done, for sure, but not impossible. And the reward is totally worth it. (502)

#Getfast

     If you've been reading my previous posts you may or may not have picked up on for my love for hills. No, I don't actually love hills. When on my runs and I come upon a hill the first thought of mine is nowhere near "Yippee! A hill!" but rather profound language that I don't feel is appropriate for a school blog. With every part of my body and mind I absolutely hate hills on my runs. However the results you can get from simply ten seconds on a hill are impressive, to say the least.
      According a Brad Hudson, an excellent distance coach, running uphill as fast as you can for ten seconds is all you have to do. "There's nothing better for developing speed and muscle power," he says.
     As a distance runner myself I would have to argue that exceeding in a race may take more than just ten seconds of uphill running. When you're running a 5K, that hill won't be the only thing to carry you, as you have to build up your endurance and actually make sure that you are aerobicly fit. Along with that, however, I do agree that hills are one of the best things you can do for yourself.
     So if you're simply going to "run hills" for your workout, don't kill yourself. By that I mean, keep it short and and sweet. And by sweet, I mean fast. It may absolutely suck, but it will have the minimum amount of risk for injury. The goal is not to become tired, it's to build muscle. Hills are the absolute best way to  gain strength in your legs, and strength in your legs (not always, but for many) translate into being fast.
     It's true, the actual fast part of running up the hill will be what increases your speed. But the actual slope of the hill will be what builds your strength and muscle. A benefit of sprinting uphill to go along with what it already gives you? The elasticity in your muscles improves, allowing you make each step faster and faster by basically springing off your foot like the Easter bunny.
     When it comes to tackling hills few are prepared nor willing to actually run up one. Let's face it, it takes both mental and physical strength, and some of us just aren't willing to tap into that stuff. Yes, it's painful, yes, it's hard, yes it's nowhere near pleasant or fun, but don't forget that you're a runner. If pain was something that stopped you, you wouldn't be running in the first place. Plus, the results last so much longer than the pain every will. (445)

Is dance a sport? (continued)

    This is a continuation from my previous post about whether dance is a sport or not. I'm not writing this with the intent to hurt anyone's feelings, I promise. It's for a class and it's required that I write something for my blogging each week, and I can't help but write about something that's been talked about amongst the halls of our highschool and locker rooms for the past few years. I am merely sharing my opinion, and I hope you respect mine as I respect yours.

      This is not an attack on the athleticism of a dancer. The athleticism of a dancer (like a cross country runner, football player, or hockey player) is determined by the work and effort alone that they put into it and themselves. In fact, this isn't an attack at all. Dancing is for sure an athletic activity, and if you were to ask me, it is by far more athletic than golf, but that's an extremely different topic for some other day that I am not willing to dip my toes in quite yet.

     Allow me address something that may be the reason dancers may get a little offended when somebody argues that dance is not a sport in the first place. The word "sport" is not a compliment. In fact, people in Asia way way way back in the day played sports by kicking around human heads. And the word "art" is by far not an insult. It is creative and expressive. That's more powerful than kicking a pigskin through a few posts anyways. People need to eliminate the thought of the negativity of art.
     Thanks so much for reading this, I hope you understand my point of view, espeically being a dancer and loving every minute of it. This is a tricky and difficult subject to talk or write about because the world is very opinionated on such a topic as this. (320)

Is dance a sport?

     Yikes, this is the first post that could actually spark some heat. Luckily, my blog isn't popular so hopefully I won't have anybody attacking me, but I feel the need to address the question that is rampid amongst this generation: is dance a sport?
     So just to give some background, I have done dance before, and I loved it. Last year was actually my first year of not doing it and I miss it sometimes. I can tell you from personal experience it can be very painful, exhausting stuff. There's no doubt. What you put in is what you get out. It takes dedication (like anything else you consider worthy of your time) and hard work. Here is my argue, however, and please don't hate me. I believe dancers are athletes. I believe that dancing is athletic. However, I do not believe that dancing is a sport.
     Just hear me out on this one. Disregarding even the perforamces that dancing displays, let's focus on the competitve dance competitions and the dance teams. The scoring of the competitions and each team and individual is subjective to the opinion of the judge. You can do the exact same routine over and over again for different judges and have a different score every time. You could compare this to a play that a sport team has (like football or basketball) however the outcome of the play on a football or basketball is not determind by a judge, but by a set of rules determined by a referee, and the score is determined by whether the team is able to complete the task that is given (scoring a touchdown or making a basket), not just the opinion of someone.
     Of course, technique comes into play. Obviously judges will watch for technique like pointing your toes and facial expressions (forgive me, I'm trying to keep this as simple as possible, and I'm aware there are many other things that they look for while judging) as referees will look for fouls and other mistakes made by the players on a sports team. However, there is no set rule for what is okay. I feel this is best demonstrated by giving an example.
    Say you accidentally look to the left instead of the right in the middle of your dance performance, while everyone else you're dancing with is looking right. You just so happen to be in the front and in the middle, and you've already had a solo within the performance, so the audiance doesn't think it's a mistake, but rather another simple but powerful solo. The judge may think the same thing, and you won't get docked for it. Let's apply this same situation to basketball. Say you move your pivot foot when you pick up your dribble and the ref sees it. The mistake is universal, and you will be penalized if noticed. (479)

Work those hamstrings

     I've come to the conclusion that I'm not the same freshman that ignored all things athletics and focussed soley on dance. With that being said, I am no longer able to do any sort of flexible move, especially when it comes to my hamstrings. When I was in dance I was told to stray away from athletics by my own dance teacher, because she wanted to keep my flexibility and that could be hindered by the building of muscle. Being a young and innocent girl, I simply nodded my head and (actually quit basketball!) did as she said. I don't know the science behind that at all, that gaining muscle can actually hinder your flexibility, but I wouldn't doubt it, seeing as my hamstrings are typically less flexibile than most male athletes I know. Keep in mind I haven't even taken into consideration being flexible while gaining muscle from running. The only goal was (and still is) to gain muscle.
      I know some athletes care about being flexible and personally I don't care at all, probably because I don't know the science or importance of that and should probably do my research. But if you are, read on, and I'll share some of my tips and experience in all things stretching.
     So let's start with the strangest part of stretching. Whether you have or not, you're probably curious as to what is actually happening when you're just doing a daily routine of your warm ups or cool downs with the team and your muscle actually feels as if it's shaking. Seeing as you're not an expert in all things stretching and your main concern being a highschooler is not the reason your muscle is shaking, you probably don't look too much into it. Well, you should! This is actually your body's way of telling you that you're creating microtears in your muscle tissue and are actually losing, not gaining, flexibility. Who knew?
     If you're a loyal reader then you probably have read my post on different stretching, such as dynamic and static and when the appropriate time to do both of these is. If not, I'll lightly catch you up. The best time to stretch is after you run, not before. Basically this will allow your muscles to cool down nice and easy. Along with that, I recommend stretching before you go to sleep at night just to give that extra flexibility kick. (403)

Hips are key to runners knee

     As a runner injuries never seem to just take a break. It's one after another after another. The moment you get one injury healed it's on to the next one. Especially for women, the root of all these legs problems is typically your hips. Depending on how stable your gait is, your legs can get messed up pretty quickly (as if have learned the hard way, unfortunately). But let's take a look at that knee of yours. I'm sure you've recognized that I am suffering from a long term knee injury called patellafemoral pain syndrome, which is basically just a fancy way of saying runner's knee.
    You may be asking how weakness in your hips could result in such an annoying and painful injury as runners knee and other sorts of various injuries (shin splints, tendonitis, the list goes on and on) and while it is a bit complicated I will try my best to simplify your recovery.
     There's all sorts of basic exercizes that have major affects on the strengthening of your own hips. It can make all the difference in the world, as long as you stay committed to getting stronger, even though it may seem as if you're not doing much. Your strength can be tested by a doctor or a physical therapist, and phsyical therapy is an absolutely excellent way to getting your joints stronger. The difference three months makes on my hip strength is incredible, however you have to keep with it or your strength can deteriorate just as quickly as it was built. (259)

I encourage you to try out the above exercizes, whether you are injured or not!

Healthy Hills

     Everybody is at least a little bit concerned with their own body, whether you admit it or not. As a runner, you may or may not have picked up running for this very reason. Maybe you want to lose weight, gain muscle, or improve your mental health. Whatever the reason is, you probably want to have a hot looking body for this coming summer.

     "Skinny" is used both positively and negatively in today's society. It is seen as both a goal and an avoidance. You hear songs on the radio about how the guys like "thick" girls instead of skinny ones, and you see fitness posts and models nowadays that are skinny, and often every girl wants to be like them. What happened to just being healthy? 

     So no, this post is not for those of you looking to simply become skinny, but rather for you if you're looking to become more healthy. Whether it bothers you that you will gain weight due to muscle gain and fat loss is up to you, but make your goal to be healthy, not unhealthily too large or too skinny. If you're happy in your own skin, than you're better off that most of the people in America.

     The first tip I can give you that I have noticed large results from is running hills. As a runner I can tell you from personal experience that I have a love-hate relationship with hills. God blessed with me long legs, however, and I don't mind hills all too much during races when it comes to passing a few people. Nevertheless, I still have a burning flame within me that absolutely hates what the hill asks of you when you are actually running up it. 

     Depending on how steep the hill is, you will feel your workout in different muscles. The steeper the hill, the more it targets. Finding a hill that requires you to literally lift your legs higher than your own knee cap will get you nearly full body results. My personal favorite hill (the one that assisted me in realizing my heart failure-see later post) targets not only my calves, but my thighs, hips, and abs. In fact, the more I work on it, the more I feel in my abs and less in my legs and my muscles begin to get stronger.

    Take caution in your stretching as you scale these monstrous hills, as your hip flexors tend to take quite the beating. If you rarely run in the first place, and then decide to simply start even the slightest incline, you will notice a aching pain in your hips (the front, where it seems your leg connects to your torso) and have somebody help stretch out your hip flexors.

    No runner really likes hills, but the results help you to like them a little more with a determined attitude and consistent practice. With the physical toll, the mental reward is much more rewarding. (493)