Twenty One

When we form habits, research has shown that neurons in our brains change their firing habits creating new pathways.  What is a habit?  Webster defines a habit as "an acquired mode of behavior that has become nearly or completely involuntary".  Some research suggests that twenty one is the magic number of times it takes to form a new habit.  If you have been following my instructions, today is day 21!  You've officially created a habit--and a great one at that.

Everyday for the last twenty one days you've felt the exhilaration from completing the sweat enducing, endorphin producing task of running.  Your brain has registered that this feeling is good, making you much more likely to do it again.  Like Pavlov's dogs and the bell, each morning you wake up wondering "when" you are going to run, not "if" you are going to run.  Running is no longer something you think about doing, it's something you do, EVERY DAY, WITHOUT QUESTION (with the exception of  your day off, of course).  Your day isn't complete without it.

Now you've got momentum and neurons working for you and have hopefully formed a life-long habit.  Haven't made it to 21 yet?  LACE UP and get those neurons firing!

To Eat or Not To Eat

Should you eat before you workout or not?  That question has probably crossed your mind in the past few weeks.  The simple answer is--it shouldn't matter.  The energy that you use when exercising comes from energy stored in your muscles, liver and fat cells; not from what you've just consumed.  As long as you eat a healthy diet on a regular basis, you should have enough stored energy to last for at least 1-2 hours of very intense exercise.  That being said, if you don't like running on an empty stomach, a light snack is not going to hurt.

Foods to avoid:  Before you workout, you should avoid eating any foods that are high in protein or fiber, which takes longer to digest.  Likewise, dairy products are not a good choice.  You'll feel that glass of milk sloshing in your stomach for miles.  This is one time you DON'T want whole wheat--the added fiber takes too long to digest.  Any kind of meat obviously falls in the protein category.  I once made the mistake of grabbing a left-over piece of breakfast bacon before I ran.  The grease from that foolish choice coated the inside of my mouth the entire way.  It was disgusting.

Foods that work:  Small, 100-200 calorie snacks work best.  Bananas, energy bars, pretzels, crackers, low fat cookies, toast with jam are all good choices.  If I'm starving before a workout, one of my go-to foods is a handful of Vanilla Wafers.  They go down easy, are reasonably low-fat, and take the edge off my hunger.

I've given you some basic guidelines, but you'll need to find what works best for you. Remember, whatever you ate the night before is going to have the biggest impact on your energy level, so if you're planning something big make sure you carbo load the night before, just like the professionals.

Choose wisely, chow down, and LACE UP!

Healthy Glow

Sunrise, Fort Collins, Colorado

You've made it to week four--give yourself a hand!  It hasn't been easy, but you've stuck with the program and your body is thanking you for it everyday.  Keep up the good work!

I spent the last four days running in COLD weather by the Rocky Mountains in Fort Collins, Colorado.  It's been years since I ran in single digits.  I don't think I'll be complaining about Silicon Valley weather for a long time.  Having forgotten my gloves back in California, I followed my own advice and used my socks over my hands, which helped immensely.  The day the wind chill dipped into the negative realm, I wished I had worn at least two pairs!  There's no bigger motivation to keep moving than being outside in weather like that--makes you feel ALIVE.  Then there's the sweet sensation of a hot shower when you return.  As the steam rises from your body, the warmth penetrates every pore.  Your cheeks are rosy and you've got that healthy glow.  It's heaven.

Does this make you want to get up early tomorrow and run before the sun?  Catching the sunrise is a spectacular way to start your day--one I highly recommend.  There's nothing like a brilliant sunrise to make your worries fade away.

Assignment for the week:  day 1--20 minutes, day 2--25 minutes
                                            day 3--20 minutes, day 4--25 minutes
                                            day 5--20 minutes, day 6--25 minutes

LACE UP early and you'll find that healthy glow!

Shut Up and Sweat

Let me start by saying I don’t approve of telling someone to “shut up”; however, when I saw this sweatshirt on the trail last week I thought it was so appropriate that I ran back and asked if I could photograph it for this blog.  The owner graciously obliged, hence the topic of today—sweat.

From the Finnish sauna, to the American Indian sweat lodge, people have believed in the benefits of sweat for centuries.  It not only cleans the skin from the inside out by opening pores, sweat helps the body flush out toxins.  Sweat cleanses the body, relieves stress, slows signs of early aging, and is beneficial to the immune system—wow!

Ever wonder what is in sweat?  Sweat is 99% water.  The remaining 1% is composed of trace impurities like sodium chloride (salt), uric acid, urea, potassium, ammonia and lactic acid.  That's why a cold Gatorade is good after you run--you need to replenish those electrolytes you lost.

Since you probably can’t afford and/or don’t have room to build a Finnish sauna on your property, do the next best thing.  LACE UP and sweat! Then enjoy your day off.

Find a Friend

Now that you’re a veteran, it’s time to start recruiting.  You’ll be amazed how the minutes wiz by when you’re talking to a friend—it’s almost effortless!  Can’t think of anyone that would be interested?  Try the ten-minutes-a-day line that I hooked you with.  Ten minutes is so sell-able.  Soon you'll be chatting away the miles.

If you need to meet in the early morning, use your porch light as a signal.  “On” means you’re almost ready—knock if you’re waiting.  “Off” means you stayed in bed--if you even think about ringing the bell, our friendship is over.  It’s simple.

Spread the joy and LACE UP!  You’ll be glad you did.

The Alphabet Game

Before portable DVD players and Ipods, every other year my two brothers, two sisters, two parents and me would pile into our family station wagon and make the cross-country drive from California to Florida to see our extended family.  Faced with endless hours of cramped captivity inside the slowly moving vehicle as we gradually made our way from one state to another, one of our favorite boredom busters was the alphabet game.  Even our youngest sister Vicki could participate--you just had to recognize the letters of the alphabet.  It's such a simple game (spotting the letters of the alphabet in order off billboards and road signs), but provides hours of entertainment--especially when you're looking for a "Z" in the middle of the desert.

Why do I bring this up in my running blog?  If you're starting to get a little bored with running, try playing the alphabet game!  Yesterday I got all the way up to "K" within a few minutes.  Then I stayed stuck on "Q" for over a mile while a FedEx truck kept circling.  Finally I spied a "Q" on a license plate, then whizzed through the next few letters, but got stuck at "X".  The FedEx truck was nowhere to be seen.  Eventually a "PED XING" sign saved me.  I was almost home and didn't think I'd complete my mission when an ISUZU truck drove by providing the last letter I needed.  I resisted the urge to raise my hands and cheer, but definitely was grinning from ear to ear.

When you LACE UP today, be on the lookout.  Let me know if you make it all the way to "Z".

Endorphins

After your run today, did you feel like you could conquer the world?  Did that job you were dreading feel more manageable when you loosened your laces?  Was that barking dog next door easier to ignore?  Did the grass in the yard look a little greener when you returned?  Were you at peace with anything and everything?


There are chemicals responsible for all those good vibes you feel at the end of a run.  They're called endorphins.  When you engage in strenuous exercise, the brain releases these mood-changing, pain-blocking, morphine-like chemicals.  Endorphins are natural feel good chemicals produced in the brain that are much more powerful than any man-made analgesic. So if you're looking for euphoria, skip the drugs and go for a run.  When you start breathing hard, the chemical factory in your brain will start producing your own private non-addictive supply of these special molecules.  The harder you work, the more you produce.  The more you produce, the better you feel.  So run everyday--it's such a good deal!

LACE UP and let the endorphins flow...

It's All About the Shoes

Now that you're a committed runner, you should think about investing in a good pair of shoes.  Fortunately there are many great options on the market for all shapes, sizes and genders.  Believe it or not, when I took up running in the mid-70s, women's running shoes didn't exist.  Yes, you read that correctly--men's shoes were my only option--and not only were they hard to find in the correct size, they were always too wide.  Thank goodness for laces.  Now there are so many choices, it can be confusing and intimidating.

My advice?  Go for COMFORT, above all, when shopping for running shoes.  Regardless of the price, choose what feels best on your feet.  Usually that means spending more money, but look at it this way:  if you spend $100 on a pair of shoes and run 6 days a week for the next year, that's just 30 cents per day.  What a bargain!  Take your running socks with you and try on all the different brands and styles--something's bound to feel good.  Make sure to "test drive" them in the store.  Shoes can feel really different when you're actually running in them versus just walking.

When you get new shoes, you'll be SO excited to...LACE UP!

No Rain No Gain

The rain is coming down and you just don't want to get wet.  What do I say to that?  You guessed it...no rain, no gain.  Unless you're the Wicked Witch of the West, I can guarantee that you aren't going to melt if you spend fifteen minutes out in the wet weather.  Sure, you'll be soggy and a little uncomfortable, but you will survive.  Don't lose the momentum that you've built in the last two weeks and let a few drops of water get in your way.  Here's a few tips to get you through the storm:

No cotton--wear anything but cotton.  Cotton absorbs moisture like a sponge.  Besides weighing a ton by the time you get home, a cotton sweatshirt is going to feel soggy and cold once its wet.  If you can't afford the pricey Under Armor variety, look in your closet for anything from the 70's.  There's bound to be some polyester there.

Baseball cap--once again, baseball caps are worth their weight in gold.  The brim keeps the rain out of your eyes so you can see where you're going.

Ziploc bag--I carry my cell phone with me on every run and have learned the hard way that you want your phone in a ziploc bag in inclement weather .

Shoes on heater--once you've finished your run in the rain as the dedicated runner that you are, do not leave your shoes in the garage and hope they'll dry overnight.  Bring them inside, loosen the laces and put them by or on top of the heater.  They'll be ready to go by the time you are.

Assignment for the week :  run everyday for 6 DAYS,  TWENTY MINUTES NON-STOP.  You can do it, no matter what the weather!

Grab your polyester and LACE UP!

Are you Afraid of the Dark?

During the winter months when hours of daylight are at a minimum, it can be difficult to fit in a run when you can still see the road.  It's dark in the morning when you leave for work and dark when you get home.  Don't despair--technology comes to the rescue!  Fortunately, there are many cool, new, inexpensive products on the market  specifically designed for night running.  I'm pretty sure my husband was wearing them all yesterday when he ventured out in the rain and the dark after work (yes, that's him in the picture).

If you aren't lucky enough to have streetlights in your neighborhood, a headlamp is a good idea.  Headlamps are ultra-small and light, and the LED bulbs are very bright.  Not only can you use them for running, they come in handy when you're working on the car or looking behind furniture for that lost game piece.  You can find them in the camping section of any sporting goods store.

A reflective vest is best for high visibility.  Lightweight, the Velcro-equipped designs fit directly over your shirt/sweatshirt and are not cumbersome to run in.

A clip-on safety strobe light also increases your visibility, which can be clipped to your hat or at your waist--whichever is more comfortable.

With all this gear, you'll be visible, but be ware...not everyone is paying attention.  I recommend running against traffic so you can make a last minute dive out of the way if you need to.

Congratulations on making it through the second week!  Hopefully your status as a "runner" is intact.  Enjoy your day off.

Gutter Tales

Need something to keep your mind off the fact that you're running?  Look no farther than the curb.  Every day I'm amazed at the variety of objects I see on the roadside.  Just this morning after spying a flattened wrench in the bike lane, I came across an abandoned scooter that I know some poor kid will be frantically searching for this afternoon.  This was followed by discarded Starbucks, Jamba and McDonald's cups--only two that I looked longingly at.  Several wayward citrus varieties were scattered about (not out-of-the-ordinary for California).  Then there was the roadkill that I couldn't determine the genus or species of no matter how close I looked.  Whatever it was, it never made it across the road.  I like to think that the almost full pack of Marlboro cigarettes was tossed out a car window when its owner gave up smoking for good.  I nearly broke into song when I came across a red SOLO cup (country-western fans, you know the tune).

My point?  LACE UP and look down.  You never know what you might find.

Brrrr....it's Cold!

The mercury has dipped into low digits and you just can't seem to get warm.  You look outside and see the thick layer of frost on the roofs and the puffs of frozen exhaust following your neighbor's car down the road, and the thought of braving the elements for your daily run is not appealing .  In fact, going outside in the cold is the absolute last thing you want to do today.

Don't let a little cold weather keep you from reaching your goal of getting in shape!  Spring is on the way.  In the meantime, with a little ingenuity you can run in the cold and be reasonably comfortable.  Here's how:

Layers:  Wear a tight fitting shirt underneath your sweatshirt.  If it's really cold, make it three layers.  The key is to make sure the bottom layer is a tight fit.  That keeps the cold air away from your bare skin.

Hands:  Wear a sweatshirt with long enough sleeves to pull over your gloves.  It's amazing how much warmer your hands stay inside those sleeves.

Ears:  Put on a baseball cap, then tie the hood to your sweatshirt over that.  The brim of the cap will prevent the hood from slipping down and obscuring your vision and your ears will stay warm.

Legs:  Sweats are nice.  Just make sure they're not too long...you wouldn't want to trip.  Also, you may want to triple tie your laces.  My laces tend to come undone when I'm running in sweats.

So, go raid your closet...I'm sure you'll find some sweatpants, a snug shirt, and an over-sized sweatshirt.  Then you know what to do...LACE UP!

Creative Scheduling

Finding it hard to fit a run into your busy day?  No problem.  You have more available time than you think.

Early Morning:  the best shot at getting in some exercise is to wake up early.  You won't miss a few extra minutes of sleep.  Besides, at the start you'll be sufficiently groggy that you won't even realize you're exercising.  When it's all over, you'll be energized--no need for a morning dose of caffeine.  Added benefit:  your metabolism is kick-started into high and will stay in overdrive the rest of the day.

Mid Day:  not a morning person?  Make use of the lunch hour.  How good would it feel to escape the confines of the office and get out into the fresh air?  Leave your worries behind and go pound some pavement.  Granted ladies, you are going to have a harder time fitting in a run and shower, but you should be able to manage.  Don't have showering facilities?  Bring a washcloth, hair tie, deodorant and lots of cologne--that should do the trick (not recommended if you're giving an afternoon presentation).

Afternoon:   run while your kids are at practice.  When you drop junior off for soccer or saxophone lessons, park the car and hit the road.  If you're thinking ahead, bring along some post-run hot chocolate--it always tastes good.

Evening:  you've still got a chance.  Get dinner underway, but before you boil the pasta, slip out the door for a quick trip around the block.  If you've got a hungry crowd, throw them a high-fiber, low calorie snack like grapes or carrots.  That should tide them over until you return, and they'll still be hungry for whatever is in the oven.

Don't let the day pass you by...LACE UP!  

Pace Don't Race

I've found a common mistake most new runners make is starting out too fast.  With youthful exuberance, you're sprinting out of the gate, running like your hair is on fire.  After about a hundred yards, your chest starts to heave, lungs begin to burn and your leg muscles cramp up in knots.   Unable to continue at such a frantic pace, you're forced to stop and walk.  You are miserable.  What started out as a nice little jog to clear your head and invigorate your body, has left you gasping for air, swearing you'll never run another step.

There's a simple solution:  PACE YOURSELF!  Even after 30+ years of running, the first five minutes of every run is still tough.  Having shocked my body to attention, I'm breathing hard, my legs are a little tight and my heart is pumping wildly.  Without fail, after those first few minutes pass, my body settles down into a natural rhythm--my breathing regulates to an easy pace and my legs loosen up and feel more fluid.  My heart rate drops to a comfortable level and I can enjoy the rest of my run.  This is why I stress NON-STOP running.  If you constantly sprint, stop, sprint, stop, you are going to feel miserable, and you won't be able to make much progress.  So start SLOW.  Remember, it's the tortoise who eventually wins the race!  You can always sprint at the end if you've got energy to spare.

So slow down and LACE UP!  It will feel great.

The Grand Plan

You've completed week one and I know you're feeling good.  There's nothing quite like the sense of satisfaction you feel after completing a run.  The heart is pumping; body is warm; those endorphins are flowing, and life's problems just don't seem as daunting anymore.

Now that I have you hooked on the joys of running, I'll reveal my "Grand Plan".  Each week I'm bumping the workouts up a bit.

Assignment for week two:  run 15 minutes NON-STOP each day for 6 DAYS

If you found ten extra minutes in your day last week, it shouldn't be too hard to find five more.  Each week we'll bump it up some, and by the end of week six, you'll be running for 30 minutes at a time.  No problem!  The key is to start out slow and build gradually.

Here's the next surprise--when you can run for 30 minutes straight, you'll be ready to run a 5K.  That's 3.1 miles!  You read that correctly--three whole miles.  When you do, I guarantee you'll have a grin on your face as wide as the one on this adorable red-head.  If she can last three miles with legs that are half as long as yours, then you can do it too!  That's the plan...5K in 40 days!

Now, that you're sufficiently motivated and inspired...LACE UP!

Official Runner

Being the self-proclaimed running expert that I am with 36 years of personal experience, 6 years of coaching experience and a nationwide following (thanks to you!), I hearby proclaim, for the purposes of this blog, that any such person who runs for SIX CONTINUOUS DAYS IN A ROW may officially claim the title of RUNNER.  Yes, you are a genuine, bona fide, in-the-flesh RUNNER--the Real Deal.

Congratulations!  Next time someone asks what you do in your spare time, you can reply with your shoulders back and your head held high, "I run."  You might even catch your kid saying, "That's my mom.  She runs." Or maybe from your husband to his buddies, "Sure, my wife runs."  Who knows, in the local grocery store, you might overhear, "Yeah, she's that runner" and they'll be talking about you!

All those who've completed your sixth day, wear your new badge with pride, and enjoy your well-deserved day off.  Not official yet? What are you waiting for?  LACE UP!

Five and You're Alive

Congratulations to everyone who has been following the plan--you've run five days in a row!  The second day you may have been pretty sore, but your muscles should have acclimated by now and the minutes are hopefully flying by.  Most importantly, you're only one day away from a day of rest.  Keep up the good work, and remember after you finish tomorrow you'll have a well-deserved day off.

Don't give up...LACE UP!

Ten Things to Fill Your Tank

Congratulations to all of you that made it through the first three days!  You're on your way to forming a habit.  Before you know it, you'll be hooked and your day won't be complete without a dose of huffing and puffing.

Assignment for the day:  For each minute that you run, think of one thing that you're thankful for.  When your run is over, you won't even realize you've been exercising and your emotional tank will be full.  Need help?  Be thankful that your pinkie is long enough to get that annoying earwax out, but not long enough to puncture your eardrum.  Or how about the fact that you can say what you want about our politicians and not get thrown into jail?  Be thankful that we have grocery stores stocked with fresh produce 365 days of the year.  How about the one day last week that you DIDN'T have to make an emergency trip to school with what your child forgot at home?  The sun is still burning and the earth is still revolving...see how easy this is?

You'll be smiling instead of moaning, so LACE UP!

Top Ten Excuses For Not Running--Busted!

Top Ten Excuses for Not Running--Busted!
1)    It's not fun--if getting in shape was fun, would anyone be out of shape?
2)    I don't want everyone looking at me--you're running and they're NOT!
3)    No time--Ten minutes, really?  You probably spent that much time yesterday with the remote.
4)    Got the kids with me all day--wake up earlier.  Would you honestly miss 10 minutes of sleep?
5)    No place to run--run early at the mall, in the backyard or even in the garage.  It's better than nothing.
6)    No running shoes--come on. Ten minutes in Keds won't kill you, although Nikes do feel good.
7)    Side cramps--try talking to yourself while you run.  Don't know why, but it works for me.
8)    I'm not fast enough--this is not a competition.  Don't worry, you'll be faster next week.
9)    My hair!--that's what baseball caps are for.
10)  Chapped thighs--use Vaseline, or if you love high-tech and paying a lot more, Body Glide.

 Problems are solved, so lace up!

It'snow excuse

To all my friends in snowy places...the cold white stuff is no excuse to delay the start to a healthier you!  I can personally attest to the fact that you can run in snow in -18F weather and live to tell the tale (and what a great story it will make next time you see your pals).  Be smart, though.  Bundle up and wear layers.  Guys, be careful of those extremities!  If your hands get really cold like mine, wear socks over your gloves.  Sure, it looks goofy, but really works.  Remember, it's only 10 minutes.

Those of you in sunny, warm, locations--after reading the above, YOU REALLY HAVE NO EXCUSE!

So get going and lace up!

If You Can Walk, You Can Run

No excuses this year!  If you can walk, you can run.  If you can run, you can get in shape.  ANYONE can and that means you.  Running is the quickest, easiest, and cheapest way I've found to stay in shape.  No expensive gym membership fees to pay; no pricey equipment to buy, and you make your own schedule.  How much easier can it get?

Follow my easy training guide and I guarantee you'll be calling yourself a runner in no time (check out my money back guarantee--oh, wait...you didn't have to pay, did you?  See how great this is?).

Assignment for the week:  run slowly (like slow enough to be able to talk to someone) for 10 MINUTES NON-STOP each day for 6 days.  That means you get one day off!  DO NOT run too fast.  You'll get discouraged and give up.  I'm not going to lie, the first five minutes is not going to be fun, but if you stick it out, it gets better.  You're going to feel so good when you finish and feel the sweat running--just like the Gatorade commercials, only better because it's YOUR sweat.  By the end of the week you'll have run close to six miles.

Tip for the week:  women--get a good sport bra
                              men--check out all the cool GPS watches you can put on your wish list

Remember, no excuses!  It only takes 10 minutes each day.  Get going and LACE UP!


Note:  before starting any new physical activity, check with your doctor