Time changes sap our energy. Plan ahead with these 5 tips to get re-energizing sleep now. Guest written by Corey Grenz, MS Exercise Science.
The average person needs 7-8 hours of sleep every night. After you come to that realization (And respect it as humans need sleep) consider doing the following:
1) Try to go to bed/wake up at consistent times each day. According to Matthew Walker PhD, who wrote the book ‘Why We Sleep’ this is the most important change to prioritize.
2) Try to avoid sleeping more than 8 hours. When people try to catch up on sleep on the weekends it is usually due to not following habit #1. The practice of staying up extra late on the weekends and sleeping in is called ‘Social Lag’ by many experts and is nearly as bad as jet lag from traveling over different time zones.
3) Try to avoid having caffeinated beverages after 2 pm. The half life of caffeine is 4-6 hours for most people. Having it later in the day will result in half the initial amount staying in your body 4-6 hours later making it harder to fall asleep.
4) Consider taking naps that are between 10-20 minutes mid day if you need an energy boost later in the day. The practice of Siestas is common in other countries as well as Silicon Valley companies.
5) Set a ‘Sleep Reminder Alarm‘ at night one hour prior to going to bed. This is to remind you to turn off electronic devices, take a warm shower, and plan the next day prior to going to bed.
BONUS) Write down 3-5 things you are grateful for that happened that day. This will have a calming effect on you making falling asleep easier.
Whether you are new to running, or an avid marathon runner, here are some tips to keep you on the road this spring!
Tip 1: Wear running shoes. Not all sneakers are equal! When running, you need footwear designed specifically for running. There are 3 major classes of running shoe (Venables):
Cushioned shoes, also called neutral shoes are for those with less than 5 degrees of pronation
Stability shoes are for those with 5-10 degrees of pronation
Motion control shoes for those with greater than 10 degrees of pronation
Pronation refers to the degree to which your arch rolls in while running. Most running stores can offer an initial assessment; if not, check with the running health providers in your area to see if they provide screens. Most runners will start with a neutral or stability shoe.
In terms of shoe length, marathon distance runners require a thumbnail’s width of space from the longest toe to the front of the shoe; short distance runners can have a little less length (Venables). There are many shoe variations available for the advanced runner, but these tips should help get you started.
Regardless of your running experience, you should generally replace your shoes every 300-500 miles (Venables)
Tip 2: Consider the surface. Running surfaces are a known factor in contributing to running injuries (Wen). Cement sidewalks are 5x harder than asphalt (Wen). Roads with a slope in them can also provoke muscle imbalances if you run the same path frequently. Running on grass will decrease the impact force, but it can be uneven and take up more energy.
So what is the right answer? If you have access to a local school or community track, this is likely to be your best bet. If not, certainly use what you have access to, but vary your path to avoid building up muscle imbalances from running the same curves and slopes all the time. If you are on a track, be sure to select days where you can alternate between clockwise and counterclockwise runs.
Tip 3: Warm up. Your warm up should be approximately 5-10 minutes in duration and your heart rate should be under your anaerobic threshold (Clark, et al). You can gain an estimate of your anaerobic threshold by calculating 180-your age (Maffetone). For example, if you are 40 years old, your estimated anaerobic threshold is 140 beats/minute.
You should also include dynamic movements in your warm up such as leg swings and arm circles; save your static/stationary stretches for post workout (Gallas; Heiderscheit & Straker)
Tip 4: Log your mileage, speed, and duration. > 40 miles/week, high intensity, and rapid increases in mileage or intensity > 10%/week have all been associated with increased risk of common running injuries (Wen).
Creating a log can help you to know if you are staying within the 10% rule. Your speed is one way of gauging intensity, but you could also use your rate of perceived exertion or heart rate if you are more familiar with these methods.
Tip 5: Film a few steps from the side view. Ideally, you can get a running analysis at your local running store or with your allied health providers in town. If not, grab a friend, or set your cell phone to record and run in front of it so that it captures your side view.
Instead of focusing on what part of your foot hits the ground first, focus more on where the foot is compared to the knee when it hits the ground. If your foot is striking the ground in front of the line of your knee, this is called an overstride. Overstriding has many associations with higher ground reaction forces to the bones, joints, and ligaments, as well as higher risks for injury (Heiderscheit & Straker).
Increase running cadence to decrease overstride with running
Figure 1 (Norman): Overstride (Red) vs. proper alignment at foot strike (green)
If you find an overstride, you can correct this by increasing your cadence. Cadence refers to the number of times your foot strikes the ground in a minute. This is different than your running speed. Speed refers to your miles per hour.
Tip 6: Calculate your cadence. Set a timer for 30 seconds. Count every time your right foot hits the ground within that 30 seconds. Multiple the number by 4. This is your cadence. For example, if your right foot hits the ground 30 times within 30 seconds, then 30 x 4 = 120. Your cadence would be 120.
While there are methods that advocate 180 as an optimal cadence, this is not always true for every individual. However, if you found that you overstride and have a cadence < 180, then increasing your cadence can help to decrease this stride length (Heiderschiet & Straker).
Once you know your cadence, you can practice cadence training. To do this, you need either a metronome or a smart phone cadence running app. Start by setting it’s beats per minute to 10% more than your current cadence. During part of your run, turn the app on and try to keep your feet on the beat. Increase the beats per minute by 10% / week until your overstride has been eliminated (Heiderscheit & Straker).
Need a sample program to get started running safely? Give this one a try! Start by repeating each week’s workout 2-3 times with at least one day off between running workouts; then try to progress to the next level.
Week
Walk
Jog
Repeat
Total Duration
1
5 minutes
1 minute
5 x
30 minutes
2
4 minutes
2 minutes
5x
30 minutes
3
3 minutes
3 minutes
5x
30 minutes
4
2 minutes
4 minutes
5x
30 minutes
(Adapted from Rehabilitation Dept, Brigham and Women’s)
In conclusion, whether you are new to outdoor running, or an experienced runner, I hope you find some of these ideas to be helpful in keeping you on the road this spring! Have a question or comment? Leave us a post! We look forward to hearing from you!
References:
Clark M, Sutton B. Lucett S. NASM Essentials of Personal Fitness Training. Jones & Bartlett:Burlington, MA. 2014.
Gallas J. Functional Rehabilitation and Prevention of Common Running Injuries. Cross Country Education.
Heiderscheit B, Straker S. The Running Course: The Next Step. North American Seminars. 2010+ version.
Forget New Year’s Resolutions and Vision Boards, learn how to make your 2021 Strength Board
As we close out 2020, I want to thank each and every one of you for bringing forth so many of your strengths and kind hearts into such a dynamic year.
New Years bring new resolutions, but if you feel like every year brings new unfulfilled excitements that fizzle, you are not alone; you are human.
This year, I invite you to join me in a new perspective: A strength board
A strength board focuses on uncovering your authenticity, and the core elements that can persist with you in any situation or goal you set out to tackle this year.
Here’s how to build your strength board:
Start with your sticky notes. Scan the sample words below. Select words that resonate with you, writing one word down per sticky note. If words outside of this list surface, write them down too!
When you pick words that resonate, it feels like the weight of the world has been lifted from your shoulders. The words feel like something you absolutely cannot live without, even if you were on an isolated island. Do not pick words that society has taught your to think of as “the right answers.” When you pick words the community has taught you to like, you feel constrained, obligated, or pressured to please others.
Abundance
Dedication
Leadership
Responsible
Acceptance
Diversity
Learning
Responsive
Accountability
Efficient
Love
Secure
Achievement
Empathy
Loyal
Selfless
Advancement
Enthusiasm
Mindfulness
Simple
Adventure
Ethics
Motivation
Stable
Ambition
Excellence
Optimism
Strong
Appreciation
Expressiveness
Originality
Sustainable
Autonomy
Fairness
Passion
Success
Balance
Family
Performance
Teamwork
Benevolence
Friendship
Quality
Thankful
Boldness
Flexibility
Recognition
Thoughtful
Brilliance
Freedom
Security
Traditional
Calmness
Fun
Service
Transparent
Caring
Generosity
Spirituality
Trustful
Challenge
Grace
Sustainability
Understanding
Charity
Growth
Peace
Unique
Cheerfulness
Global
Perfection
Useful
Community
Happiness
Playful
Versatile
Commitment
Health
Popular
Vibrant
Compassion
Honesty
Powerful
Visionary
Cooperation
Humility
Prepared
Warm
Collaboration
Humor
Proactive
Wealthy
Consistency
Inclusiveness
Professional
Well
Contribution
Individuality
Punctual
Wise
Creativity
Innovation
Radiant
Zealous
Credibility
Intelligence
Relatable
Curiosity
Intuition
Reliable
Daring
Kindness
Resilient
Decisiveness
Knowledge
Resourceful
Once you’ve finished writing your authentic word sticky notes, count how many you have. Are you sitting with a pile of more than 10? If so, group similar words together, then assign the category a name. Narrow it down to 10 max.
Once you’ve picked your strengths, turn them into creative word art! You can use crayons & markers on paper, Power Point, or Apps.
After you create your strength board, share it! I’d love to see your work of art. I will share mine too! Post it in the Fitness Focus Fuel Facebook Page, or Post on IG and tag @dr.meredithbutulis
If your 2021 calls for a return to fitness, try these 5 tips to minimize risks of being sidelined by the “too much too fast” injuries.
1. Consistency is key. Weekend warriors get injured by doing way too much in too short of a time frame. Instead, set aside 15-30 minutes, 5 days per week to re-start your fitness.
2. Avoid the quick fix. While HIIT (high intensity intervals) do deliver results, your muscles, bones, tendons, and joints need a base first. Start with jogging or performing high intensity activity for 1 minute, followed by 4 minutes of low intensity activity. Repeat 5x for a 25 minute workout.
3. Follow the 50% rule. If you are returning to resistance training, start with 50% of your last known weight.
4. Form first. While it may be tempting to get back in shape fast, trading speed and load for poor technique will sideline or plateau your efforts. Focus on form with lighter weights first.
5. Embrace your current body. Your body has adapted to your typical activity over the past several months. You will likely find new areas that needs stretching, and strengthening. You may feel discouraged by comparing yourself today to where you were a year ago. Instead, embrace the new journey of what you can discover and build mini PRs from every week in your new fitness journey.
Why is it that winter just brings on this fluffy feeling? Then we feel the need to jump into fitness when the swimsuit season arrives.
Good news: you aren’t alone in asking this question. I hear this question from teammates, family members, patients, friends . . . at least every day. I even ask the question myself!
More good news: if spending an hour in the gym every day isn’t your thing, there are a few daily essential habits that can really accelerate your Spring into Fitness physique changes! Even if you enjoy the gym, these foundations can help you too!
Walking – Start by aiming for 10,000 steps/day. On average, each step burns .044 kcal. Many times we walk less in the winter because it’s cold outside. For example, in the winter, I often walk 6,000 steps/day. In the spring, I often walk 10,000 steps/day. That is a 5,280 kcal difference/month. The baseline walking difference accounts for 1.5 lbs/month. Even better, walking is often aerobic; it burns fat. We can see that aiming for more steps/day can accelerate how well your muscle tone can be seen.
Sleep – Aim for at least 8 hours/night. I often hear weight loss clients mention “hormonal imbalances,” which may or may not be a major component of individual physique goals. However, sleep is the time for the body to restore and hormones to reset. If you have trouble getting to sleep, set a wind-down routine, such as brain dumping in a journal for 5 minutes, and performing a quick 5-minute yoga sequence.
Hydration – Hydration not only promotes processing the body’s fuel well, but also promotes pliability of the muscles and fascia. If you’re interested in strength training, running, or sports, adding water can be an injury prevention bonus. Generally, start with at least half your body weight in ounces, and then adjust to individual needs and activities. Example: If you weigh 200 lbs, aim for 100 oz of water as your daily starting point. That is the equivalent of 6-7 re-fills of a standard 16 oz water bottle.
Let’s get back to our foundations of fitness with steps, sleep, and hydration this spring! Have thoughts and questions? Please share a comment and I’ll respond.
