Running For Women

Below are some food preparation tips to help you decrease the fat when cooking.  Some fat (especially monounsaturated) is good for you, but too much contributes to the development of numerous chronic diseases.  Try these simple rules for healthier meals:

Braise, broil, grill, bake, steam, and poach. Avoid frying and other cooking methods that require added fat.

Braise                       

Cooking with a liquid in a covered container; an excellent way to tenderize meats or add flavor to hard vegetables while cooking.             

Broil           

Quick-cooking under direct heat to allow fats to drip away.

Grill              

Quick-cooking over direct heat to allow fats to drip away; includes outdoor and indoor styles.

Bake            

Slower cooking in a conventional oven; preferable to use a rack to allow fats to drip away.

Steam                     

Cooking while suspending foods over a small amount of boiling water; minimizes vitamin loss in vegetables.          

Poach          

Cooking food in simmering water, sometimes using a fat-free flavored broth. 

Helpful Hints:                                 

• Trim visible fat from meats and remove skin from poultry before cooking.
  
• Baste or marinade meats using low-fat broths or wine, tomato sauce or lemon juice; avoid adding butter, margarine, gravies, or other oils/fats.                         
• When browning meats or stir-frying vegetables, use a non-stick pan; avoid adding fat to the pan (vegetable oil sprays are OK).                          
• Make stews, soups, and casseroles a day ahead, then refrigerate to allow fat to harden so that it can be removed before serving and eating.               
• Use the microwave for reheating leftovers and to cook fish, vegetables, and poultry with minimal fat.         
• Use low-fat ingredients whenever possible. For example, nonfat and low-fat yogurt, nonfat or low-fat mayonnaise, fat-free and low-fat cheeses, light and low­-fat margarine (trans fat-free, of course!).

There will always be those days when you absolutely cannot fit in an entire workout.  Don’t despair.  There are ways to “SNEAK IN FITNESS” too:

• Break up your exercise routine into two 15-minute workouts or three 10-minute workouts.
• Try fitness videos when you can’t get out of the house.
• Park your car in the spot farthest away from the store or office building.  Then burn those calories   walking to your destination. �
• Don’t use drive-thru windows.  Park your car and walk.
• In a mall, take the longest route to the stores you want.  Use the mall as a track.
• As long as it’s safe, take the stairs instead of the elevator or the escalator.
• Walk or ride a bike instead of driving.
• If you use public transportation, get off a few stops early and walk the rest of the way.
• Whenever you can, carry your own groceries to the car and load them yourself.  Wake up those upper body muscles!
• Imagine getting up to change the channel instead of using the remote control.  (OK, this takes a lot of imagination!)
• Walk or stand while talking on the phone.  This burns more calories than sitting.
• Run or walk your pets (or even your friends’ pets for extra exercise).
• Try doing physical activity with your family.  Walk, ride bikes, jog alongside of your child’s bike, play catch.
• Join a community sports team.
• When your children are at soccer or softball practice, don’t just sit there, go for a run or walk around the perimeter of the field!

If you’re at work:
• Go for a noontime run or walk as long as you’re in a safe area.  Try to coax a buddy to come along!
• Join a nearby health club for a lunchtime workout.   Run or walk to the gym if time permits.
• If you don’t work out at lunch, choose a lunch spot far enough away from the office to allow for a good walk.
• Instead of e-mailing a colleague a note, get up and walk to that person’s desk or office.

If you’re traveling:
• Walk around the airport while waiting for a flight.
• Opt to walk instead of using the moving sidewalks.
• If you’re a VIP mileage club member, use the airport gym facilities they might offer.
• Try your hotel’s gym.  If they don’t have one, they might have videos for use in your room or passes to a gym nearby.
• Use the hotel hallways and stairs as a workout course. (Check for fire exit doors and stairway safety, of course.)
• Explore new cities on foot.  Walk to restaurants, shops, and meetings.  Often, a concierge will have maps of good walking routes.
• Call the local Road Runner’s Club of America chapter to find out if there are group runs you can join. (410-290-3890)
• Pack resistance bands or light weights for an in-room workout
• And most important, DON’T FORGET YOUR RUNNING SHOES!

(Some of the information in this discussion was excerpted from “Fit Happens” by Joanie Greggains and from information provided by the American College of Sports Medicine)

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I love these inspiring quotes: “You will never find time for anything. You must make it,” and even more profound, “Those who think they have not time for . . .exercise will sooner or later have to find time for illness.” These words really speak to the necessity of integrating exercise into our daily lives.

Ask anyone who doesn’t workout regularly why they can’t begin a fitness program and chances are they’ll say, “I don’t have time.” Most of us spend our day at a job outside of the home or juggling our responsibilities as a “household CEO.” We seem to find time to go to work, care for our children, drive them to activities, shop for groceries, run errands, pay bills, balance the checkbook, do laundry, clean the house, cook meals, help with homework. . . whew! Have I left anything out? Yes. . . exercise! For most women, exercise is at the bottom of our priority list. Yet, without a consistent exercise program, you may lack the energy and vitality to keep up with all your responsibilities. You can find time to “fit in fitness” if you’re willing to schedule yourself into your own calendar. Here are some helpful hints:

FIT EXERCISE INTO A SET TIMESLOT
If you can talk yourself out of exercise, you can talk yourself into it. If you plan a regular time to exercise, it’s easier to stick with your routine. We’re more likely to commit to something we do regularly than to something we do rarely. B.F. Skinner theorized that after repeating an activity 21 times, it becomes a habit. Since “old habits die hard,” our goal is to make exercise an “old habit.” Once exercise is a habit, you won’t want to do without it!

PLAN and PRIORITIZE
We all plan our lives by making mental or written lists of the things we must accomplish each day. Then we tackle those tasks in order of importance. The most important element of life – what we absolutely cannot live without – is our health. And one of the most important ways to achieve good health is by exercising regularly. Therefore, you must place your exercise routine at the top of each day’s priority list. Don’t look at exercise as just another demand on your time. Exercise is an essential part of your life.

FIND THAT “MISSING” HALF HOUR
This comes down to making some choices. You have to examine the daily activities that pull you away from exercise. Think of the tasks or group of tasks that take you thirty minutes to complete. Then ask yourself, “Is a clean floor more important than a healthy body?” “In the grand scheme of life, is that one extra load of laundry more valuable than a workout?” Then learn the art of delegating. Enlist others in your household to relieve you of thirty minutes of work each day. You really can find that “missing” half hour if you’re creative!

UNHOOK and UNPLUG
Most of us get stuck on the phone, and if you tally up the time you spend on “terminal hold” and on conversations you can’t cut short, you’ve got your workout! If you’re running out the door for your jog and the phone rings, screen your calls and don’t pick up unless it’s an emergency. Likewise, don’t let the Internet and those “must-open-now” e-mails derail your workout!

If you watch too much TV – and you know who you are – turn off the tube, get off the couch, and use that time for exercise. Yet, if TV relieves stress, exercise during your favorite show. Your mind will enjoy the program while your body works for your health. Before you know it, your workout is done and you feel great!

LEARN TO BE SELFISH. . . AND I MEAN THAT IN A GOOD WAY!
Most of the tasks I listed in the first paragraph are responsibilities we have to our children, our spouse, our house, or our job. Most of us completely neglect the responsibility we have to ourselves. Yet, we simply cannot be the best mom, wife, friend, employee, boss – or just our best self - if we don’t learn to take care of ourselves first. If you’re not a selfish person by nature, and most of us are not, then think about how the important people in your life will benefit from your good health and happiness.

Your basic strategy for fitting in fitness is this: MAKE AN APPOINTMENT WITH YOURSELF AND KEEP IT!

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We’ll wrap up this three-part series with a discussion of safety tips, and instructions on how to run with your jogger: 

At what age can I put my child in the babyjogger?
The American Academy of Pediatrics does not have an official position statement on jogging strollers.  If you run with an infant, you should use a car seat adapter, or an insert which provides neck support.  Many companies recommend that infants not be placed directly in the seat of the jogger until they reach 6 months, when they can hold their head upright without assistance.  Pediatricians also differ in their opinions.  Here are some helpful guidelines, but be sure to discuss this with your child’s own physician:
• Make sure your baby’s head is adequately supported.
• Make sure your baby is dressed appropriately for the weather.  This means wearing sunglasses or a billed cap (with sunscreen) in the heat.  It also means dressing warmly with a hat, foot coverings, and blankets in the cold.  Even though you’re going to warm up considerably while exercising on a cold day, your baby won’t, and he/she has the added factor of wind on his/her face unless you use a rain canopy.
• Try to stay off the streets, if possible, and run on bike paths or well-populated trails.  If you must run on streets, choose those with minimal traffic.  You can also hop onto the sidewalks if traffic becomes a problem, but this is not ideal for a smooth run.
• I’m a stickler for helmets for any activity involving wheels.  I used to put my daughter in what I affectionately dubbed “the bubble-head space helmet.”  You can check out bike shops and sporting goods stores to find helmets that fit properly.  Until they can wear a helmet, I strongly encourage you to run on bike paths/running trails and stay off crowded streets.

Additional Safety Tips:
Look for an ASTM certification: The ASTM (American Society for Testing and Materials) organization consists of 30,000 members dedicated to creating the maximum product safety capacity available in the carriages and strollers category.  Undergoing ASTM testing and meeting the set standards is voluntary, done so at the expense of the company, and not required by any government or commercial body. Because ASTM standards are the highest anywhere, any product that meets or exceeds them is certifiable as an item of the highest possible quality.

Finally, check that the jogging stroller of your choice is not on a recall list.  Go to http://www.cpsc.gov/cgi-bin/prod.aspx, scroll to Strollers, then click Find. 

How do you run with a jogging stroller?
Ideally, you want to preserve as much of your natural running biomechanics as possible when you’re pushing the stroller.  This means keeping your posture erect and not using the stroller “to lean on,” which often results in a tired back and neck.  Try to push with one hand on the handlebars and the other swinging normally with your elbow at its normal 90-degree angle.  Pushing with two hands on the handlebars leads to poor posture. Adding a little upper body weight training to your routine will help you build added strength. 

Try to keep the tires adequately filled.  This makes pushing much easier and will keep the stroller in proper alignment, not pulling to one side or the other.  When you want to turn a corner, simply push down on the handlebars to lift the front wheel and then turn the stroller.

When you’re just getting used to running with a jogging stroller, slow down your pace.  This lowers the intensity level and will allow you to run the full duration of your normal workout.  If you try to go all out at first, you might find that you run out of energy sooner.

How can I get my child used to the jogging stroller?
First of all, the younger your child when he/she begins to run with you, the easier it will be.  Babies will soon perceive your shared runs as a normal part of their daily routine.  As they get older, they’ll look forward to their special time with mom or dad.  Remember to pack a diaper and an extra bottle (if you’re not nursing).  Be prepared and your runs will be a lot smoother!

If your child is a toddler when you begin to run with a jogging stroller, try to make the jogger a positive place for him/her.  You can do this by bringing along a favorite toy, picture book, music (headphones or a little tape player), or even a healthy snack.  Make children feel “special” – that they “get” to go with mommy on her runs.  Remember, you’re not “dragging” them along; you’re acting as a great role model for your children, teaching them the importance of daily exercise.

Another thing you can do is to run with another mom and her stroller.  Having another child to look at and/or talk to can increase your child’s enjoyment of their ride.

Keep in mind that there may be “bad stroller days!”  We’ve all had them.  Don’t get discouraged if your child doesn’t automatically take to the jogging stroller.  Sometimes your child may be fussy or not feeling well and you’ll be forced to cut a run short.  This is all part of the game. Just make sure your child is weather-proofed and use the hints offered in this lesson.  Be persistent - you can make it work.  The joy and freedom you’ll gain is worth navigating any initial bad patches. 

Have fun as you run with your little one!

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Aside from the basic design and cool accessories, here are some additional factors to consider when purchasing a jogging stroller: Some strollers are lighter than others, a definite plus for running.  Some are narrower, making it easier to take them into stores.  You should test the ease of folding before you buy.  If the stroller does not have a folding mechanism that’s easy for you to operate, you’re less likely to want to use it.  Some strollers take up less space when folded, too.  Check the brake system, also.  Some models have parking brakes that work independently of the hand brakes, enhancing security.  This is an especially useful feature if you run on hilly terrain.

The wheel size depends upon where you’ll use the stroller most.  The 20-inch wheels win for maneuverability and are great for any surface, especially more rugged terrain.  The 16-inch wheels are very versatile on most running surfaces and are not too big for shopping excursions.  The 12-inch wheels are not generally recommended for running; they’re better for walks around town and daily errands.

Shopping for just the right jogging stroller can be confusing.  Try to find a store that sells several different brands.  Try them out in the store, just like you do when purchasing running shoes.  This is a big expense and an item you’ll use for years, so you want to get it right.  Also, try out your friends’ joggers and ask them for recommendations.  Other running parents are a great source of information!

The next installment will offer you some important safety tips, and teach you the secrets of running with a jogging stroller.

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Okay, you’re trying to get in shape again after your baby is born, or as we say, “get the baby weight off!”  (Never mind that your kids are ready for college!) You already know that running helps relieve stress and can help jumpstart your weight loss. If you have young children, you can’t get a babysitter every time you want to go for a run AND if you’re anything like me, you’re worried about the mind-boggling assortment of germs at the gym childcare, so what’s a mom (or dad) to do?  Your solution:  A Jogging Stroller.

The jogging stroller really revolutionized running for parents.  It gave us a way to exercise with our little ones without the headache of setting up childcare for workouts; and personally, the jogging stroller saved my sanity!  The key is to start your child early, so that your running routine becomes their routine, too.

The most daunting task will be finding the jogging stroller that’s right for you.  Here are some key features to look for:  aluminum alloy spoke wheels, quick-release wheels, a synthetic fabric seat in a lightweight aluminum frame, a retractable canopy, a sturdy harness, storage pouches, and foldable frames for easy stowing in your vehicle.  (Runner’s World)

Other features that enhance comfort are mountain bike-like shock absorbers that will adjust for your baby’s weight gain, padded and reclining seats, adjustable height handlebars (for grown-ups with differing heights), an oversized canopy that will maximize sun protection, and large fenders to prevent feet from touching the wheel. 

There are a variety of great storage configurations, too, including under-seat space, drink and toy pouches inside the seating area, and mesh pouches on the sides of the canopy for keys and cell phones.

For those who want to “soup up” their strollers, the array of accessories is endless:  A bug canopy (think trails), beverage holders (think sippy cups and bottles – oh, and that post-run latte!), umbrella holders, inserts which provide neck and back support, harness shoulder pads, child trays with cup holders, belly bars to hold on to (on some brands), car seat adapters, and even handy coolers for longer runs.

One stand-out, must-have, can’t-do-without accessory to check out is the Snug Bug Bag.  This is a patented, Mom-invented product designed to keep your little Bug warm while in the jogger, stroller, baby carrier, or trailer. It’s incredibly easy to use, reversible, washable, and made in the U.S.A.  Made of warm fleece, 100% polyester, it’s a snuggly sleeping bag adapted to the seating design of jogging strollers.  The colors and patterns will make you smile, and best of all, it comes with an adorable matching hat.  Visit www.snugbugbag.com  and you’ll see why this running mom’s creation should be at the top of your shopping list.

The next installment will focus on additional factors to consider when making this important purchase.

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The run/walk method of training is magic! Walking is not a sign of weakness, but a fantastic training tool to boost your energy during your workouts and decrease your risk of injury.

WHAT ARE THE BENEFITS OF WALK BREAKS?

• Walk breaks reduce the chance of injury and overtraining to almost nothing
• Walk breaks help your muscles recover following your runs
• Regular walk breaks allow those who can only run 2 miles to go to 3 or 4 and feel great!
• Walk breaks help beginners, heavier runners, or those returning from injury to increase their endurance more easily and more quickly
• Walk breaks allow runners over 40 to do their first marathon, and improve times in most cases
• Walk breaks allow runners of all ages to improve endurance by helping them run longer while keeping legs strong, efficient, and fresh
• During walk breaks, the body burns more fat by mobilizing free fatty acid stores
• With walk breaks, you can extend the length of your workouts and burn more calories
• Walking eases you into your run when warming up and helps you actively recover while cooling down

Walk breaks work because you’re distributing the workload among a variety of muscles. On each successive walk, you give the running muscles a chance to recover, which helps to decrease muscle fatigue and soreness.

Without regular walk breaks, legs can tire more quickly, which leads to a deterioration of your running form and possible injury. Walk breaks help muscles remain strong enough to sustain good form. This reduces overall wear and tear on the muscles, tendons, and ligaments, helping to increase your chance of running injury-free.

WALK BREAKS: A SECRET WEAPON IN WEIGHT MANAGEMENT WARS
Owen Anderson, editor of Running Research News, theorizes that walk breaks may help you burn more fat. Here’s his theory: As exercise intensity increases, blood flow to your muscles increases. At the same time, free fatty acids (FFA) are released as we begin to break down our stored body fat. This is a good thing, but because the blood’s first priority is the working muscles, the FFAs have a difficult time getting circulated from the fat stores to the muscles to be used as fuel.

During a walk break, blood is temporarily diverted away from the muscles. This allows FFAs to be “picked up” in the central circulation. When running resumes, the FFAs flow back into the working muscles to be used as fat-burning fuel.

Walk breaks add to your calorie burning potential by lengthening the time you’re able to exercise. Many runners report that they can cover two and three times the maximum distances they could attempt without walk breaks. This enables you to burn more calories during a workout without adding stress to your body.

MY TAKE ON THE WALK BREAK
I consider myself a real runner, and I DO walk! When I entered my first half-marathon as a “real runner” (I would NEVER walk!), I cried when I crossed the finish line. These weren’t just tears of joy, but tears of pain! Running continuously, I ended up with an injury. Suffice it to say, I had trouble getting out of my car for days!

When I began teaching local running classes, I decided to practice what I preach. . . and teach! I began training exclusively using the run/walk strategy, and over the next several years, I was able to achieve goals I once thought were impossible. The next half-marathon I entered, using run/walk intervals, I fared much better. I improved my time, and most importantly, I could actually walk the next day!  (This was important since I had to show off my finisher’s shirt!)

There’s no shame in walking. There are those hardcore runners who will never walk, but you’ll be the last (wo)man standing as you run/walk well into the later decades of your life while those who laughed at walk breaks will have long been sidelined by injuries.

Now, I don’t just talk the walk, I walk the walk. . . and running is much more fun!

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It’s all about the shoes!  Running is such a great sport because there’s very little “equipment” to buy.  However, a good pair of shoes is the biggest - and best - investment you can make in your running career.  Don’t skimp!  You know the old adage - you get what you pay for - and it’s especially true of shoes.  Don’t endeavor to buy the least expensive shoe you can find.  They’re inexpensive because they’re not made of high quality material that will cushion and support your feet.  This leads to a dramatically increased risk of injury, which is the last thing you need when your enthusiasm is at an all-time high! 

First of all, you must purchase shoes which are specifically designed for running.  Not court shoes, not cross-trainers, not walking shoes.  Running makes unique demands on the foot, and shoes for this sport are built to meet these requirements.

You must find a shoe that accommodates your individual biomechanics; that is, the way your foot strikes the ground, and then takes off.   Each person will have varying efficiency in their stride.  Some will have too much motion on landing, some will have rigid feet, some will be “neutral” i.e. most efficient with landing and take-off.  There are three major types of shoes to fit these biomechanical profiles, and numerous styles within these categories.  Just plan on an hour or so in a running specialty store to get that perfect shoe.

A store focused entirely on running will have staff trained to watch you run, analyze your gait, and offer you a variety of brands to try.  Bring your worn running shoes (or walking shoes) if you have them, so the staff can see your wear pattern.  Feet swell during the day due to gravity, exercise, heat, and hydration, so shop in the afternoon when your feet are at their largest.   Tell the staff-person if you’ve had any previous spine, hip, leg, ankle, or foot injuries due to walking, running, or any other causes.  Wear the socks you plan to run in when trying on your shoes.  You should also receive instructions about how to break in your new shoes.  If you don’t, ask!

Once you find that great pair of shoes, lace them up, and you’re ready to take that first step!

Not a member of RFW, but you’d like to “Ask the Coach?”
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This is the eye-catching tag line that seems to resonate with countless women who’ve always wanted to run, but like most of us, set arbitrary limits on our abilities. “I’m too old, too fat, too slow, too klutzy,” and on and on and on! I was one of those women, back when I thought I was too fat to run! However, I bought a Runner’s World magazine one fateful day, and I was struck by how healthy and happy the people in it appeared. With all my heart, I wanted to be just like them.

I was at rock bottom with my weight problem, and I was looking for a way to dig myself out. I knew that people who ran were fit, and that running burned a lot of calories. So I went down to my local running specialty store, and spent hours there with my copy of RW, looking for the perfect pair of shoes.

The following day, I set out completely incognito - dark blue sweats, sunglasses, and a cap with a very large brim to cover my face. I was so embarrassed to be seen - this fat person plodding along the very public roads. I couldn’t run for long, I had to stop and walk - A LOT - huffing and puffing, and wondering if I could make it back home.

I made it through that first run, and many runs thereafter. It look awhile for my body to adapt to the demands of aerobic exercise, but the thing that kept me coming back for more was that incredible feeling I got at the end of my workouts.

With that very first attempt at running, okay plodding, I discovered the inherent benefits of the run/walk method of training. This is the best way for women to ease into running. It allows for instant success, and success builds on itself, motivating you to stay with your program.

On my site, www.runningforwomen.com, I discuss the benefits of run/walk, but suffice it to say, it’s a magical way to train! You’ll achieve goals you never imagined you could. Your imagined limits will disappear, being replaced by a sense of empowerment. I’m living proof. Running saved. . . and changed my life!

Not a member of RFW, but you’d like to “Ask the Coach?”
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