SparkPeople Member and Certified Running Coach
Nancy Howard has a degree in nursing. Her mission is to help others learn the process of living a healthy lifestyle and to let them know it is never too late to start. An avid runner, Nancy has competed in more than 100 road races since 2006, including 12 half marathons and Hood to Coast Relay--the largest in North America. She has lost 80 pounds--and kept it off--since joining SparkPeople in 2005. In 2009, she achieved two amazing goals: She became a Runners Club of America Certified Running Coach and ran the Chicago Marathon. She wants to inspire the world and let everyone know you don’t have to be an Olympian to run.
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Cross-Training Activities for Runners
The old running adage is as follows, “in order to run, one must run”—this is commonly referred to as the Principle of Specificity of Training. In other words, in order for you to become a more efficient runner, you must spend time running. But doing too much of the same activity day in and day out, regardless of the activity that you do, may lead to overuse injuries, burnout and a decrease in your running performance. This is where cross-training can be a huge benefit for runners. Cross-training allows a runner a break from the repetitive strain of running while allowing you to continue to build an aerobic base, develop stronger muscles, enhance muscle recovery, improve muscle balance, while adding variety to your running routine.
For an injured runner, cross training workouts allow you to continue building an aerobic base and maintain or build muscle strength while recovering from your injury. However, it is important that you ask your physician what exercises you have been cleared to do so that you do not do further damage and delay your return to running.
Cross-training activities should not be a replacement for a scheduled run, however from time to time doing a cross-training activity in place of an easy run may actually enhance your running. Just be certain you still take a full day off each week for complete rest, preferably before your long run day so that you receive the greatest benefit of your long runs.
Posted 11/27/2010 8:00:37 AM By: : 38 comments 39,185 views
Every Finish Should Be Celebrated
This has been an extremely stressful year for me and I must say 2011 can't get here soon enough. With the loss of my mother-in-law to liver cancer in February to other family issues, if it weren't for my husband, dear friends, understanding co-workers and my running, I am not too sure where I would be today. The next few weeks are going to be a big challenge for me and my husband, but having the love and support from our friends will get us through.
What I discovered by sharing my life with others is that I am never alone in my despair. Surprisingly, I have learned that more times than not, my troubles are not too far from what others have experienced. Through their wisdom and love, I am slowly learning to accept their hand in walking through life's storms. Life is truly so much easier having others to love and support you every step of the way, especially when you feel so overwhelmed with the emotions that come at this time of year.
Posted 11/20/2010 8:00:21 AM By: : 87 comments 19,660 views
8 Strength Training Exercises for Cyclists
Last month I wrote a blog on strength training exercises for walkers. This week's blog will focus on strength training exercises geared toward cyclists.
It was once believed that having endurance athletes, such as cyclists and runners, participate in strength training exercises would hinder their performance by adding too much bulk. But we now know better. Not only does strength training make our muscles stronger, it also helps build bone density and connective tissue, while preventing muscle imbalances which can be one of the biggest factors as to why we develop injuries. Strength training also helps improve our lactate threshold, the point at which the body produces lactic acid at a rate faster than it can remove it.
By doing just two to three strength training sessions per week can lead to big improvements in your cycling performance.
Posted 11/17/2010 3:00:00 PM By: : 36 comments 54,634 views
Sock It to Me: How to Choose the Right Pair for Your Runs
As runners we know the necessity of being fitted for the right shoe for our training needs and pronation. After all, shoes are the only 'real' equipment a runner needs, right? Well, not so fast. While running in the correct shoe for your needs is a top priority, never underestimate the importance of wearing the proper performance socks. Wearing the wrong socks can turn what would have been a great run, into a not so great run when blisters begin to form. Trust me, when your feet hurt, it is almost impossible to continue running.
So you may be asking yourself, why are socks so important? After all shelling out $10 or more for one pair of socks seems absurd. But if you have ever developed a blister anywhere on your foot during a run, you would gladly pay any amount of money to keep it from happening again. The purpose of wearing a sock is to provide protection for your feet. Because blisters are caused by friction and moisture, wearing a sock that wicks moisture away from the skin while lessening the friction created within the shoe, may prevent a blister from ever developing, making your runs more enjoyable.
Posted 11/13/2010 8:00:34 AM By: : 80 comments 50,393 views
6 Water Exercise Routines
One of my favorite activities, aside from running, is water aerobics. Some gyms refer to these classes as Aqua-Exercises, Hydro-Workouts or Aquatic Exercises. If you have never taken a water aerobics class, I highly encourage you to do so. Not only will you receive a great cardio workout, but you might be surprised by the strength training benefits you can gain from using the water as resistance. Because of the buoyancy of the water, working out in the pool provides a perfect medium for those who must avoid high impact exercise.Water exercises make it easier for those who suffer from arthritis or for those who find land-based exercises to be too high impact for their joints.
Posted 11/10/2010 12:00:00 PM By: : 64 comments 494,896 views
Safety Tips for Exercising in the Dark
This weekend most of us around the country will be turning our clocks back which will allow us to have that extra hour of sleep we gave up last March. However, with the time change comes a challenge when exercising in the darkness of the night or early morning hours. Whether you are a runner, walker or cyclist, the shorter daylight hours can pose a factor in keeping you safe while working out.
A few weeks ago I received an email from one of my favorite online running stores, Road Runner Sports, with the following statistic in the by-line--"122,000 Runners, Walkers and Cyclists are hit by cars each year." This statistic was provided by the Insurance Institute of Highway Safety. And while this statistic did not differentiate between day and night time exercisers, it is important that we all, not matter what time of day or night we exercise, be a defensive exerciser.
Posted 11/6/2010 8:00:59 AM By: : 64 comments 34,468 views
Running Eased A Trapped Miner's Stress
Unless you lived without access to a television, computer, newspaper or radio you could not have missed hearing of the miraculous rescue of the 33 Chilean miners two weeks ago. These men were trapped for well over two months over a half mile below the Earth's surface. How they survived this harrowing ordeal with great tenacity was truly a miracle. What a joy it was to see the miners, one by one, being raised to the surface only to be reunited with family and friends.
Earlier this week I came across an inspiring blog posted on the Runner's World website regarding the trapped Chilean miner Edison Pena. You may be asking yourself what in the world does this miraculous story have to do with running. If you continue reading, you may just find yourself ready to lace up your shoes and hit the ground running.
Posted 10/30/2010 9:01:03 AM By: : 67 comments 26,631 views
Choose You Commitment: Commit to Putting Yourself First
Heart disease remains the leading cause of mortality here in the United States with all cancers following a close second. For women, breast cancer ranks just behind skin cancer as the leading cause of cancer diagnosis. According to recent statistics released from the American Cancer Society, "in 2010 alone, an estimated 207,090 new cases of invasive breast cancer and about 40,230 deaths are expected to occur among women in the U.S."
Twenty-six years ago October was declared National Breast Cancer Awareness Month and it still remains true today. And while researchers are working ardently to find a cure, women cannot forgo doing their share to help prevent and detect this disease by being an active participant in their health care needs.
Because of the alarming statistics regarding breast cancer, the American Cancer Society is stepping up to the plate with a new movement called the Choose You Commitment. This program is designed to encourage women to put their own health needs first so that they will be in a better position to help others.
According to a survey conducted by the American Cancer Society, "95% of women stated they needed to do more to improve their health; however 58% of the women surveyed stated they put their health needs behind others." This is why this program was initiated, so that women would be given the resources to take action.
Posted 10/23/2010 8:12:07 AM By: : 43 comments 19,394 views
10 Exercises for Toning Your Triceps
Working our biceps is important, but we must not neglect the back of the arms, better known as the triceps. Working both muscle groups allows for muscle balance, therefore reducing our risk for injury. Because the triceps are comprised of smaller muscles, compared to our biceps, you may need to drop the weight lifted in order to perform these exercises with good form. Remember the goal is to provide an overload to the muscles so that growth and strength can occur.
Our triceps are not only responsible for giving us well-toned arms, but they do aid in any activity where pushing is required--everything from pushing a shopping cart, vacuum cleaner, even a lawn mower. By building strength in these smaller muscles, we are also helping to make our everyday activities a little easier.
Posted 10/20/2010 12:00:00 PM By: : 66 comments 48,672 views
Should Runners Be Classified According to Weight?
In my almost 5 years of running in races ranging from the 5K to the marathon I have had the opportunity to meet hundreds of other runners of all shapes and sizes from all over the world. The great thing with running is there is not a standard 'runner's body' per se when it comes to the sport. While the elite runner may have less body fat than say a bodybuilder, there is no truth behind the notion that having longer, leaner legs makes for a faster more efficient runner. In fact leg length has little to do with speed. Speed comes from leg turnover--in other words the speed at which each foot strikes the ground in a specific period of time, and other factors such as the amount of fast twitch muscle fibers one has. However, it has been noted that the more weight a runner carries, the slower his/her time may be.
As charity races become more popular race directors are looking at new ways to draw runners of all sizes to join in on the fun. In a recent blog published earlier this month in the New York Times, Tara Parker-Pope explores the world of Clydesdales and Fillies, terms used to describe male and female runners over a certain weight classification. This blog got me thinking as to whether or not heavier runners should be given their own classification.
Posted 10/16/2010 9:25:57 AM By: : 121 comments 37,507 views
6 Calf Exercises for More Shapely Legs
Having strong calf muscles are what gives our lower legs that often sought after well-defined look, but having strong calf muscles also aids running and walking by allowing for ankle extension. While many of us find working the quadriceps (front thigh) and hamstrings (back thigh) a natural part of our workout routine, do not underestimate the power of working this group of muscles.
Two of the major muscles that make up the calves include the gastronemius (the outer calf) and the soleus (the inner calf). By doing a variety of calf strength training exercises and stretches you are ensuring that you are targeting all muscles involved.
Posted 10/13/2010 12:32:57 PM By: : 55 comments 74,700 views
Never, Never Let Others Define You
"We must not allow other people's limited perceptions to define us" Virginia Satir
"Never, never let others define you"--this short, yet powerful phrase was echoed by former Cowboys running back Emmitt Smith during his acceptance speech following his induction into the Football Hall of Fame in Canton, Ohio just a few short months ago. They were such powerful and motivating words that when I heard them I could not help but recall the many times I allowed others to define me even when I knew they were wrong.
A few years ago I wrote a blog about how my 6th grade P.E. teacher nonchalantly mentioned to me, an influential kid, that I would never be a runner because I could not finish running the 600 yard run required to pass the Presidential Fitness Test. Somehow I took these words to heart and I allowed them to define me for the next 30 plus years.
Every time I attempted to become a ‘runner’ and fell short, I recalled those words that were etched in my memory and I began to believe them. I believed that I would never be a runner--that was until I decided I would no longer allow anyone to define me.
Posted 10/9/2010 9:41:18 AM By: : 158 comments 56,500 views
8 Great Stability Ball Exercises
One of the most versatile pieces of exercise equipment found in the gym, or even in your own home, is the stability ball. Not only does it help you to build better core stabilization, while aiding in balance and flexibility, it also allows for a more challenging workout to your every day strength training routine.
Posted 10/6/2010 1:50:24 PM By: : 51 comments 29,831 views
6 Exercises for a Better Butt
What do Jennifer Lopez, Eva Mendes, Kim Kardashian and Jessica Biel all share in common? They are known to have the best butts in Hollywood--and they work quite hard to maintain them. While many of us may never achieve the same results (some of that shape is genetic), having stronger glutes can give our backsides a lift as well as help make us more efficient walkers and runners.
The Gluteus Maximus is the largest of the three major muscles that make up the glutes (AKA the bum). Strong glutes help us tackle the hills when walking or running, not to mention allowing us to climb the stairs with greater ease.
To make these exercises more effective, be sure to squeeze your glutes when performing these movements. And remember, diet and cardio-respiratory activities are just as important to help us all achieve a better back side.
Posted 9/29/2010 11:00:00 AM By: : 43 comments 109,526 views
September is Save Your Sight Month
There is a saying that we never appreciate something until it is loss, including something as important as our vision. Many of us never give it a second thought to go to the doctor the minute we do not feel well, but how many of us visit our local ophthalmologist or optometrist every year for an eye exam. Unfortunately many of us fail to understand the importance of having a yearly eye exam; therefore, we may not be aware of any underlying vision conditions or diseases.
When my daughter failed an eye screening exam in second grade I was unaware that she was even having problems. During her exam with the ophthalmologist, he informed me that many people aren’t even aware of vision issues until they receive their corrective lenses and they discover a whole new world.
Now that I have reached my late 40s, I have had to resort to wearing reading glasses. My arms just aren’t long enough. While I was convinced that I would never fall into this category, that is not the case. With aging comes the need to wear glasses, not just for reading, but in doing tasks such as cross stitching, scrapbooking, even cooking.
Posted 9/25/2010 8:00:00 AM By: : 84 comments 18,969 views
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