New Running Route

Hellooooo all! It's been almost a month since my last post. Honestly, I just haven't really felt like writing. I'm here in Córdoba trying to hide from 122+ temperatures and training. So nothing really interesting has happened....really.

However, I had an email chat with my sister the other day that really had me looking at my priorities differently. She is currently working with a CrossFit trainer and her boyfriend is upset because he doesn't want her to be "buff".

That got me thinking...there should be NO ONE in your life that holds you back. You only live once, so why not maximize your potential? 

Oh, I've got so much more to talk about concerning that topic but first I want to introduce everyone to my new running route.

This route is an authentic challenge and has great views. I feel like I'm running in the wilderness for real. Sometimes I'm running up steep hills, running down steep hills, climbing rocks, running past caves and mines, and generally trying to not kill myself. I feel like an adventurer of sorts and I love it! Plus my body feels like it's had a genuine workout. I've been running the same route for the longest time that I really needed a change.

I couldn't take pics of the truly amazing parts because I was concentrating on not getting killed, or rather, falling flat on my face.

There's so much more to catch you all up on including my future running plans and what the heck I've been thinking about this summer. But rest assured that I'm back!

Fitness Tip: Visually stimulating routes

My favorite route

I knew that to start training for the marathon I had to run outside. However, the thought of doing lap, after endless lap, around a track was not appealling in the least. My options in Córdoba are limited. Principally because: 

1. It is a small town 
2. Does not have a culture of exercise ingrained into it like the US. 

It took some trial and error, and getting to know Córdoba, before I found the perfect spot!

How I Found It

When I get into a run I don't like a lot of starts and stops. It is not a realistic picture of my running capability and it throws off my concentration. Running "off the beaten path" gives me continuity in my running. 

On the street there is a lot of contamination from vehicles as well as a lot of traffic lights. Lots and lots of traffic lights. I had to wait to cross streets and share the sidewalk with pedestrians. They don't like to share the sidewalk with runners, believe me! 

Two summers ago I found this place by accident. I wanted to go somewhere private and serene after coming back from my dad's funeral. I was living with the inlaws at this point and had no privacy. So I went walking. I am a city girl at heart but this place spoke to me.

Why I Chose It

It gets me away from the hussle and bussle of cars and exhaust fumes and traffic lights and people. I run in clean air, surrounded by nature and I just let go. 

It is visually stimulating. 

Many people ask me how I can run 18 miles, for example, and not stop or get bored. When you run around a track, or park, you are just running with no goal in site. I run to reach the next bridge, or hill, or tree, or river. I am constantly looking at new things, smelling smells, and this motivates me to continue.

Likes and Dislikes

For all the reasons above I like it but it's not always the most convenient place to go. In the summer I can't run whenever I want becasue it's too hot. I have to go in the morning, at 7am, or at night once the sun sets. This cuts down my schedule drastically. 

I tend to run at night simply because it's more convenient for me but I can't go there to run. I doubt anything will happen to me but there are no street lights. I don't carry my cellphone when I run and there are no phones around. I am in the wilderness. There are all kinds of animals around and I don't want to take any chances. 

When exercising outdoors, or anywhere, safety is always first. So I have to go to a park instead and run lap, after endless lap around the track. It's not that bad when I run a shorter run, but imagine running 2 hours around a track! Not fun. So usually my long run days (Sundays) are reserved for my visually stimulating route during the summer months.

How I Stay Safe

• I always let someone know when I go and when I'm expected to be back
• My music is never louder than my surroundings
• I don't run there at night
• I pay attention to animals and other bikers and runners in front or behind me
• I bring water on really hot days
• I dress for the weather (hats, shorts, moisture-wicking fabrics, sunblock etc.)
• I make sure to warm up and cool down, including stretching 

Here's another peek at my route:

 

 Do whatever motivates you, but do it and be consistent! With summer now here, exercising outdoors is the place to be! Save gloomy gym rooms for the winter!

If this helped you leave a comment and let me know how it goes!

I hope you enjoyed your Fitness Tip and will add it to your Recipe for Health

Beginner Runners Part 2 -- Start off Slow

Taken from googleimages

Out the Door

• Run at a pace that is slow enough to not completely exhaust you and fast enough so you are getting a workout. On a scale of 1--walking, and 10--sprinting, try running at a 6.
• Don't do anymore than 30 minutes for the first few weeks. If you can't run 30 minutes now do a combination of walking and running for a total of 30 minutes. Work up to running a full 30 minutes. Once you make that goal, keep that up for a few weeks.
• Pay attention to the advice in Beginner Runners Part 1, Daily Fitness Tips on stretching, and pre and post run snacks.
• Don't forget your watch and your motivation music!
• Notice where water fountains and street lights are placed just in case you need water or run at night.

Establish a Schedule

• This is one of the most important things to sticking with running: establishing a schedule.
• Record your runs. Write down the date you run, the time, how long you run, where you go and what you feel like after each run. These journal entries will become useful as you build more stamina and add on miles. Plus, it's always nice to document your progress for added motivation!
• Repeat the same route these first few weeks or until you can run a full 30 minutes.
• Run the same days every week, or try to.
• Plan out your week and remember it doesn't matter if you swap days. It is important that if you plan to run 3 days a week, you run 3 days. As always, listen to your body. If you need a rest one week, do another activity instead of running like biking, swimming or pilates.
• Set a goal everytime you run. Whether it's distance, speed, laps around a track, or running until your mp3 playlist is done, meeting your goals each time will help you stay positive.
• STICK WITH IT!!!! 

As always, it is always better to have friend or partner come with you. Especially until you gain that confidence to venture out yourself. I was lucky and had a friend who would come with me a couple days a week when I started out. We would run on an outdoor track 

and run at our own paces. But it was nice having someone to warm up with and stretch with. Plus, we'd talk afterwards when walking back home. However,  

DON'T BECOME DEPENDENT! 

This same friend no longer runs with me. So I go out alone. I'd love to have someone with me but if I waited for that I'd never run!

Leave comments!

Beginner Runners Part 1 -- Preparation

 This is my personal list of "know-how" for anyone pondering running for the first time. These are things I wish I had known, or at least had known to look out for, when I started running. My hope is to get you all excited about running (it's FUN, believe me!) while also keeping you safe and healthy!  

One of my favorite routes.

The Right Gear

I plan to provide a lot more detail at a later point on the right sneakers for your foot, but gear for runners encompasses a lot more than just footwear. Also check out my posts: Summer Running Gear Part 1 and Part 2 for some video on what I wear during the warmer months!

A watch is essential. 

There are a lot of fancy gadgets out there like pedometers that not only record how many steps you take but also record your route and save it for a later time. I find that these are not the most accurate when it comes to running. Pedometers were initially made to record walking steps. The most accurate ones out there use satellite technology and they are expensive! Maybe one of these days I'll invest in that kind of technology. However, the most important thing to know right now is how long you are running. (I believe that distance becomes important at a later step, so I will discuss it in the next part of running.) I use a basic, simple, watch during my runs and it works just fine.

Clothes for the weather. 

• You won't know how your body reacts to certain fabrics in certain temperatures until you run, of course. However, moisture-wicking fabrics are the standard and are always the best.  

• In colder temperatures it will be cold until you warm up so bring layers that are easy to take off and carry. The layer that is touching your body you want to be moisture wicking.  This helps to keep you warm and dry when your body heats up.  

• You also want to make sure that you dress for about 20 Fahrenheit degrees (or around 10-12 Celsius degrees) warmer than it actually is outside. The reason being that you don't want to wear too much clothing but you still want to keep warm. If you need to, wear gloves and hats to protect those parts of your body that tend to feel the cold first.  

• A good windproof jacket and a good waterproof/resistant jacket are musthaves. 

• Have a mixture of long-sleeve and shortsleeve shirts as well as shorts, pants, and 3/4-length bottoms for all seasons. 

• Here's a neat tool I just found that helps you dress appropriately for the weather in all temperatures under all conditons (rain, snow, wind etc.) : What to Wear for Runners . 

• A good pair of synthetic socks to wear NOT cotton as this fabric gives blisters. I actually do run in cotton and have never had a problem but the experts don't recommend it. 

• In the summer you want to have a good hat or sunglasses to protect your eyes from the sun (I use a hat). In addition a good sports grade SPF, meaning sweat-resistant, is a must. 

• Where I live it's just too hot to run during the day in the summer (imagine temperatures surpassing 120F!). So I run at night. Sun is not a problem then but it's still hot so I have to be sure to dress accordingly. 

• Carry water with you or run where there are public fountains. 

• Be sure to wear shorts and tops with moisture-wicking fabrics. I like the ones that have no sleeves and built-in sports bras. Those work for me. Find what works for you. 

• Another warm weather handy tool are headbands and wrist bands. If you are wearing a hat than you are fine perhaps. But at night I don't need to keep the sun out of my eyes so I wear a headband and a wrist band to keep the sweat out of my eyes. Trust me, these are handy. 

• I always bring chapstick with me, with or without sunscreen depending on the time of day. Remember, though, SPF should be worn year round, not just during warmer months. Useful websites: Cold Weather Running Safety Tips ; How to Dress for Cold Weather Running

Footwear. 

I will go into more detail on the best shoes for underpronating and overpronating. But for now I say get a basic running shoe for the type of running you are going to do. I tend to run on trails a lot so I like a shoe that has a lot of "padding" in the sole of the shoe and is shock absorbant. I feel like I'm running on pillows! 

• Be sure that your shoe is for running. You need a running shoe. When you start to increase your mileage then you can decide if you want to get a fancier shoe. 

• The most important thing now is to: make sure it's a shoe specifically for running, it's all-purpose (meaning any runner can wear it regardless of how they run), and it's the correct size. 

• At least 1/2 an inch of space between your toes and the top of the shoe is recommended. I learned this the hard way and suffered from black toenails for months! Not pretty, especially during sandal season!

Accessories. 

Cases to hold mp3 players, keys, chapstick, IDs are essential. You do not want to hold these things in your hands as you run (check Protect Yourself below to find out why). Plus, putting them in sports bras or pockets can be awkward.

Know Your Route

• I know I said that distance should not be your obession at this point, but it's still important to map out where you're going before you head out the door. I've tried going with the flow and running wherever my feet take me, yet, I've found that I don't have as productive a run. 

• Maybe I don't factor in street lights or busy streets, which can disrupt your run. Or I find that I run out of sidewalk, or this is no sidewalk, making it dangerous to run there. 

• If you are familiar with your city than maybe you'll be fine. But even as driving and walking in the same area is different, so is running. Some areas are flatter, some are hillier, some have more rocks, some have grass or dirt. 

• There is a useful tool on google that allows you to map out your route. This gets a lot more interesting when you want to map out distances later on but I think it is also useful at this stage. Or you can hop on a bike and scope out potential running areas. 

• Usually in every city there are parks or areas that runners frequent. I say, why not tag along? That's what I did eventually, before finding my own route. Walking is another way. 

• My recommendation is to stay close to home at first until you get your confidence and stamina up. It's also the safest bet so you don't get lost and if you injure yourself. Although, we are about prevention on this blog, right!

 

Getting Loose Basics

• Stretching is the best thing you can do for your body. At the beginning I was incredibly lazy. I figured I wasn't running that long or that fast so I didn't need to stretch that much. It is essential for any exercising that you want to do. 

• Be sure to check out my posts on the mechanics and  personal experience with stretching for more information on useful stretches and how to stretch.

• For runners, the important areas to target are the hamstrings, the quadriceps, and the calves. To avoid injury you want to make sure you also have a strong core to protect your back. I do a full body stretch including the arms, the back, the neck, everything. However, I do pay special attention to my legs and how they are feeling. 

• There are tons of pages out there that give examples of useful stretches. I like this one because it covers stretches I incorporate into my routine on a daily basis.

 

Protect Yourself

• Be sure to do your research. Research about the best clothes to wear, your running route, or correct warm up and cool down procedures. Just please stay safe and healthy. I mentioned above that I run at night. I make sure to wear bright clothing that reflects the light so I am seen by cars. I sometimes even attach one of those lights bicycles use to my shorts. If I listen to music I don't blast it. I like to stay aware of my surroundings. 
•  It is also important to learn how to run properly. You want your hands closed lightly into a fist, not bunched, and you want your arms at a nice 90 degree angle. The movement of the arms should be straight up and back. They should not swing across your body and they should not put strain on your shoulders or your back. You want a nice, smooth, relaxed motion with the arms. For the feet you want to land on the balls of your feet. This will help you avoid leg injuries later. Keep your back straight and go for it! Practicing in front of the mirror is helpful. Trust me, once you start adding on the miles, and the time, your body will appreciate that you are running properly. Another lesson I learned the hard way. 

• Check out: The Perfect Form for more details and Proper Running Form  if you're more of a visual learner. 

And check out this video of ME!

 Motivation

• Music!!! Get those playlists ready because music is one of the best ways to keep you motivated while running. Sure, you have to first peel yourself off the couch, but then it's smooth sailing and your music will help you stay on top. 

• When I first started I could not run without having my music and I still feel this way. On days that I feel blah, with little energy, my music gives me a push out the door. 

• Training is different. I actually don't listen to music when I'm training to run my half marathons and marathons. This has to do with pace. It is important to keep the same pace when running, in general. You don't want to speed up or slow down to the music, only when it's necessary. Music disrupts this process because you tend to run faster with more upbeat songs and slower on less upbeat songs. (More on this later though). 

• But starting out I say music is essential. Be sure to change your playlist often though. There is nothing worse than listening to the same music run after run after run. That is a recipe for boredom. Actually, I'm definitely looking for some new tunes to download on my ipod! 

Part 2 will discuss actually starting the run, including: how fast you should go, how far you should go, and my running route! As always, do your own research before you start any exercise program. These are just tips and tricks that have helped me. 

Leave comments and tell me what you think!
 

MY FIRST 5K!!!!!!!!!!!!!!!!!

CAVEAT: When I'm running (any exercise really) I am not glamorous. I had to put that out there because when reviewing the pics,  I was cringing at the faces I made. So, yea, just enjoy the experience and don't critique the pics too much. Greatly appreciated in advance!

fyi: I know I said I'd detail my hair regimen today but this 5K was completely last minute. So look for that post tomorrow. I did do my hair today though.

Carrera Popular: GoFit!

As I said above, this 5K was completely non-planned, unprepared, and last minute--but it was a great time! At yoga last week (Wednesday, June 2nd), my instructor entered class wearing a cute, t-shirt advertising  a "Carrera Popular". It was sponsored by a newly built gym in Córdoba that's not even 1-year old: GoFit!. I wanted one of those shirts! 

So of course I ask her some general information about where I can sign-up and the route. Initially she tells me it's only 2K. Never heard of a race that short, but she assures me that the reason is because it's a family race. There aren't even any prizes. So, I can get a cute t-shirt that can double for exercising and it's only 5€ ($7) and the race is a length I can do in my sleep? I see no negatives there and sign-up right after class.

I get to the race this morning and realize I don't even know the route. Ok, not crucial. I can just follow everyone else. I also don't know my category. I'm not a junior...I guess, so maybe with veterans and seniors? Ok. Then my husband tells me it's not 2K, it's actually 5K! That does make more sense. People there were really serious and intense. They were warming up and stretching with their professional gear on. I, on the other hand, had gone to bed at 2am and woke up at 8am (tired mind you). I didn't even hydrate before or eat breakfast. I warmed up for 3 minutes and then did a few stretches. Not what I would do normally and definitely not for a serious race. I figured, though, I'd be back in like 10 minutes. I'm already in the queue to run, and we are about to start in 2 minutes, so I don't stress. Five kilometers is about 3.12 miles and if I can run a half marathon (12 miles) I can run that.

So I run it and it was a blast! People on the sidelines were supporting me, yelling "venga, vámonos!," and smiling. I saw my yoga instructor, who was all excited to see that I actually came. When I finish, and am collecting my goody bag (a sports magazine, an energy gel, and a sweatband for the wrist), a fellow male runner comes up and congratulates me on a great race! Apparently, he had been in front of me the whole time. But in the last stretch I always pick up the pace, my final sprint to the finish. So I must have passed him. Obviously, he was impressed. No one has ever come up to me so, yes, I was eating it up!

Final Thoughts 

Next time I will make sure to get a starting position at the front. I kept my pace for the entire race so I was able to pass a lot of people who either stopped or slowed down out of tiredness. But if I had started in the front I would have gotten a better time. I don't regret it. This is all practice and the most important thing is the experience. Once I start really focusing on races I can worry about time and strategy and the like. 

Overall, I am more than content with my time: 21 minutes and 19 seconds. My rank: 11 in female runners overall and 5 in my category. I ran about 4 minutes and 15 seconds per kilometer. I could have pushed myself even harder so now I know what to do for the next race.

Additional caveat: This is NOT how I would normally prepare myself for a race. So don't take any tips from this experience to heart. I will do a real race preparation post soon.

Pics

My number. My face was greasy from the sunscreen. I have to get one of those water-proof, non-greasy, sticks...if they exist.

Hanging around before the race started.

There I am!

The start line

COMING SOON ON THE BLOG:

• Daily Fitness Tip for today--stretching Part 2
• My hair regimen tomorrow 

This Week: 

• Important information for beginner runners
• How to choose a good running route--and my route with videos and pics
• What to do when animals bother you when exercising outside
• Plus much, much more...so keep coming back!