May Fitness Basics: Running

Think you are not fit enough to run? Well, it is probably mostly mental. Runners train very hard, but that training is not limited to the physical. It is a combination of mental and physical. What are some ways you can get over the mental block? Research has shown that actually calling yourself a runner really helps. And while you train, be confident in the time and miles you are putting in.

Cheers Eights & Weights!

How's Your Running Form?

Running is probably my favorite form of cardio. But it is also one of the forms of cardio with the highest rate of injury. Why? Because people don't usually learn to run, and so we end up pounding your bodies in this repetitive motion and hurting ourselves.

Besides the hurt, when you run properly, it also helps you use your energy more efficiently and possibly perform better. So how do you run properly?

Jump Rope as Cardio

Running gets the reputation for being "the" cardio exercise pretty much because it is easy to figure out how much you are losing and how fit you are getting. But then a lot of people end up not working out because they hate to run and they think that's the only way to do it. Why not diversify? Try the jump rope!

Got Your Winter Running Gear?

The right attire could be the difference between performing well and sucking when you run, especially in the winter. Granted, you will be cold no matter what, but there are ways to stay warmer without hindering your motion.

Preparing for the Run for a Cure Africa: A Little Advice on the Shoes

For professional and seasoned runners, a lot goes into selecting a pair of running shoes. The 2 major areas of focus are: the foot arch and the stride pattern. But I'm not really going to go into these details today because they are a little technical. However, consider reading this post on selecting the right running shoes to talk a little more about the technical details. Today, I will just give you a few tips that you should implement on when to get your shoes, and how to cater to them.

“Run for a Cure Africa” Race Tips: You’ve Got to Dress Right

Unfortunately, I have come across some race pictures recently that shocked me. Folks were wearing jeans to run! At the risk of sounding like a running snob, if performance is your primary objective (and if you don’t want to be super uncomfortable), you need to dress the part.

So you’re like “Okay, Suzanne, please tell me what dressing the part means”. Of course I will!

The 3 most important things to think about with race attire are: comfort, temperature, and motion. For women, the additional factor to consider is support. These are probably the key to helping you perform at your best.

Preparing for the “Run for a Cure Africa” in November? Some Tips for First-Time Runners

Run for a Cure Africa started in 2009 with the vision of turning the Breast Cancer mortality rate in Africa into the Breast Cancer survival rate. In November 2013, the organization will be hosting another race in Lagos, Nigeria to garner awareness of breast cancer prevention and survival. Eights & Weights is partnering with Run for a Cure to bring you weekly tips on preparing for the big race!

Registration opens in a few days, and there will be more information about the race date and registration this week. Now on to your tips!

Our Own First TribeSports Challenge!

You guys know about the affair I had with the TribeSports 12 days of fitness challenge last month, right? Yes, I loved it. And so how about we do our own challenge on TribeSports? The purpose of this challenge is to get you thinking about your inner thighs as you run and do other forms of cardio exercises. I always say it is important to protect your joints by strengthening your muscles. 

This exercise works both your inner thighs and your core as you are forced to work on your balance. What do you do? 

1. Stand on a Bosu ball or a disc (or anything unstable) and tighten your abs
2. Lift one leg in front of you till your knee is at a 90 degree angle to the floor 
3. Move the same knee back as far as you can keeping your upper body straight 
4. Do 30 reps on each side

Do this every day for 7 days and let us know how you did. Check out the entire challenge on the TribeSports site, register, and mark it off as complete when you are done!

Cheers Eights & Weights!

PS. I promised to share a tip every day this week to keep you on your toes as you work on your fitness resolutions for the new year. 

Tip #1: In doing a front lunge (lunging forward), always push back on your front heel before you get up. This reduces the pressure on your front knee. If you are not comfortable with front lunges, stick to back lunges (lunge backward).

Marathon Training Tips: What to Eat

So if you follow Eights and Weights on Twitter (@eightsnweights), you probably know that I’m training to run the New Jersey half-marathon in a couple of weeks.  It is a 13.1 mile race, and so it can be pretty grueling if I am not well prepared.

It is a fact that many marathons do not get big involvement from Nigeria, and a lot of West African countries (I know you know East Africa puts in their time). And it is not due to lack of talent, but lack of resources and focus in my opinion. So let’s work to change that. It won’t be easy, but with the right preparation, we can definitely do it.

If you have ever run a race, you know that a lot of the work has to do with feeding yourself. You may be prime and ready to go, but if your body is not properly fueled, it could fail you.

I have been doing some research as I get a lot of information from Runners’ World, and New York Road Runners, and so I thought I’d share some of those nutrition tips with you.

• No surprises on race day: I’m a big supporter of preparation. While you train, try out foods to see what works for you. But do not, and I repeat – DO NOT – use race day as an experiment. Don’t eat cereal that morning when you usually eat toast because you do not know how your body reacts to eating cereal before a race. This extends to a couple of days before as well.

• Stock up on carbs: Now, that is not exactly how it sounds. I don’t mean go out and eat all the pasta you can find. But try to eat whole grains and natural plant carbohydrates to bulk up on energy a couple of hours before your run. It helps you store than slow-releasing energy you get from whole grains.

• Be careful with the energy drinks: Depending on how much you sweat, it’s a good idea to drink some Gatorade or something with electrolytes to keep you hydrated. However, I always say nothing is better than water. Keep drinking water so that you stay hydrated as you run. I’d say you should probably drink water every 20 minutes during your runs.

• Eat during the race: If you’re running continuously for over an hour, it is a good idea to pack in some energy food like a few nuts to chuck in as you run. If your body is not used to expending so much energy at once, you could quickly start losing steam if you don’t get replenished constantly.

Cheers Eights & Weights!

Photo credit: Buzzle.com

For the Runner in You...

When I hear people talk about running like it I the most restful and zen thing in the world, I get confused. I start asking myself all sorts of questions about whether I'm doing it wrong or paying too much attention. You need to concentrate, you’re breathless, and you have to keep moving. How is that zen? Running is hard, especially if you’re trying to get the most out of it. But you deal with it because it makes you feel good after.

I was fishing around for running tips, and I came across a few that I thought were pretty interesting so I thought I’d share. By now, you probably know that I love lists :)

Run on the treadmill sometimes: Running outside or “pavement pounding” as I like to call it, is great because you actually feel more worked out, but the cement is so hard it can actually hurt your ankles if you do it constantly. I suggest taking a break for a couple of days a week, and running on the treadmill or in the middle of the street (if you dare). The tar is better than the cement.
Get running shoes: This is coming from someone who has had to deal with some ankle bruises from exercise. When you run in bad trainers or sneakers, you risk hurting yourself, and you may not be getting the most out of your workout. Comfy running shoes have soles that are made for the surfaces you run on, so they actually help you perform better. They also last longer. Invest in some great shoes, and you’ll notice the difference.
Don't forget to breathe: Watch your breathing when you run because how you breathe can affect your performance and your concentration. Also, don’t hold your breath. It’s funny how many of us actually forget to breathe when we run. You would think that we have lived long enough to figure out that air is good for you by now. But sometimes, we are concentrating so hard on left-right-left-right that we forget the in-out part.
Hydrate: Drink water before and after you run to stay hydrated. It is also recommended to drink water while you run, but not everyone likes to drink water while they workout. For some individuals, drinking water during the workout actually slows down their motion because they feel fuller. So try before, after, and during, and see which works best for you. But whatever way you chose, make sure you stay hydrated.
Posture: Try to stand straight while you run or hinge forward slightly if you’re going up a hill. But posture is important during running because if you always bend too far forward, you could hurt your lower back or damage your normal posture. This is especially true for those who like to hold the rails when running on a treadmill.
Lift your feet off the floor: Raise your feet so your knee is somewhere around a 90 degree angle. This way, you’re working on your bum, your legs, and your thighs.Way to multitask!

Eat: Please don't starve yourself. Starving yourself and exercising don't go hand in hand. You need energy to run like you mean it. Where do we get energy? Duh! Food!

If you have any more questions about running, please leave a comment here or on the Facebook link on the right.

Cheers!