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.
Read More of 's Blogs:
The Importance of Hard/Easy Days for Runners
A few weeks ago I had the opportunity to go to the local horse racing track to enjoy a day with friends. Each Saturday morning during race season, the track opens the grounds for people to have a light breakfast while the jockeys sit and answer questions from the audience about horse racing. We even had the opportunity to visit the horse barns and talk with a trainer leading that day's session.
During our visit to the barns, one of the trainers enthusiastically shared with us what her job entailed. Her job was to prepare and train the horses scheduled for that day and to make sure when they were done, the horses were fed and their joints iced. One little snippet that caught my attention was when she mentioned that horses, just like runners, should never run hard every single training session. Just like runners, horses use the hard/easy approach to training which allows them to progress in their training without experiencing overuse injuries.
As a certified running coach one of the tenets we were taught in our certification class is to instill in our runners that they do not have to, nor should they, perform every run at full speed. Doing so can lead not only to an increase in injuries, but can actually slow the process of becoming a better and more efficient runner. But I must say it is truly one of the most difficult mindsets to change, especially for new runners who are so enthusiastic about the sport.
Posted 7/14/2010 11:30:19 AM By: : 91 comments 32,186 views
Do You Judge Yourself Against Others?
There is something about my type A, perfectionist personality, which in the past, stood in my way of pushing beyond life’s obstacles. Even if I gave my best, if others were losing at a faster rate, I deemed myself as a failure. The same is true with my running. But fortunately, I was able to put an end to that way of thinking after being taught a lesson by a gentleman who refused to let others keep him from his goals.
About a year into my running I decided to step outside the comforts of working one on one with a running coach to see what it would be like to run with a group. I signed up for a speed training class at my local running specialty store. I remember coming to the class excited to embark on the next chapter into becoming a more efficient runner. I was nervous, but comfortable in my ability, after all I had been working with a coach for almost a year.
The class took place on a cold February evening. We introduced ourselves to one another and that’s when I realized I was the second oldest in the group and only one of four women runners. I was beginning to feel my confidence waver. Our coach had us run the one mile trek to the local high school track where we ran 3 miles and when we were done we were to shout out our time.
I was one of the last runner’s to arrive to the track, huffing and puffing as I did my best to keep up. Now I was feeling like I did not belong. Our coach blew the whistle and off we went. The young guys and gals took the inside fast lanes as the slower runners, like me, kept to the outer lanes. As time passed, the faster runners were lapping me and then some of the slower runners started picking up steam and started passing me. At 20 minutes the first runners started shouting out their times. Here I was still trying to get to mile 2. I was feeling defeated as everyone else had completed their mission. The coach shouted to me and the older guy, who was all of 68 and trailing less than 200 meters behind me, to see how far we had gone. We hit the 30 minute mark and I was still only 2.75 miles into my run. The others were standing around talking and waiting and I felt so pressured that I told him I could stop. Surprisingly, Richard-the older man was not too far behind me-said he wanted to finish his 3 miles and he did.
Posted 7/10/2010 9:43:45 AM By: : 183 comments 34,415 views
How Running Surfaces Impact Your Running Form
One of the most enjoyable aspects of running is you can basically do it anywhere in the world, whether on city streets, back country roads or in the comforts of a gym environment. All you need to do is lace up your running shoes and hit the trails. However, knowing how the different running surfaces impact your running form may help prevent aches and pains you may experience along the way.
Runners are said to experience the impact of three to four times their body weight over 800 times during just a one mile run. The harder the running surface, the greater the impact the body must absorb, which may lead to problems anywhere along the kinetic chain, from the foot to the upper back and everywhere in between.
Unfortunately, the minute one experiences an injury the shoes are the first thing we want to blame. After all they are the only so-called real equipment one needs to participate in the sport. But we should not ignore the fact that shoes are not always to blame when it comes to running injuries, particularly if you have do not vary your running surface.
Posted 7/7/2010 2:00:00 PM By: : 87 comments 88,525 views
SparkPeople Members Take on Seattle
Last week I made my second trek across the country to participate alongside other SparkPeople members in a racing event--the Seattle Rock ‘n Roll Marathon and Half-Marathon. The minute I stepped off the plane the temperature was a good 25 degrees cooler than it had been when I left Dallas just a few short hours before. In Texas, we had an extremely warm June with temperatures hitting well into the triple digits so being in the Pacific Northwest was a nice change.
I was greeted at the airport by my friend Tami Auntie65 whom I stayed with while in Seattle. We have been virtual friends for a few years via the Rookie Running Group, as well as the Road Runners Group, but we have never had the opportunity to meet one another in person until last week.
Posted 7/3/2010 10:49:07 AM By: : 59 comments 17,450 views
Lyme Disease Awareness
Now that school is out for most kids across the country, families are making the trek to the great outdoors to soak up some fun and sun. Camping and hiking top may family's lists for their summer vacations. However, with these activities comes the risk of being exposed to insects that can make us sick. One such illness is Lyme disease.
If you think you are immune from this disease, think again. Bart Yasso,Chief Running Officer for Runner’s World Magazine and a renowned long distance runner, describes in great detail in his book My Life on the Run: The Wit, Wisdom, and Insights of a Road Racing Icon of his own battle with this disease that nearly ended his running career.
So what exactly is Lyme disease?
Lyme disease is a bacterial illness spread to humans from the bite of an infected blacklegged tick, also known as a deer tick. They generally feed off the blood of small animals such as squirrels and mice, but they can feed off cats, dogs and even humans. The ticks are found in wooded and grassy areas, but because they are so small, about the size of a pin head, they can be quite difficult to see.
Posted 6/26/2010 11:48:47 AM By: : 51 comments 21,487 views
Insensitive Ad: Am I Overreacting?
I had a rare opportunity to be a total couch potato on Sunday as I was battling a rare summertime cold. My weekends are usually chocked full of activities that I usually do not have the freedom to watch too much TV, but because I have a half-marathon to run in Seattle on Saturday, I needed to make sure I was well on my way to a full recovery even if that meant I did nothing rest.
Well, what I discovered is there is not much to watch on television, especially on a summer Sunday, however I did have the opportunity to view a remake of Rodgers & Hammerstein’s South Pacific, as well as an episode of Cupcake Wars on the Food Network. I must say both shows were quite entertaining—one allowed me to sing along to one of my all-time favorite musicals and the other, well let’s just say, I had no clue that one could use seaweed and sea salt in a cupcake and still have it taste yummy.
So you may be wondering where I am going with all this. As entertaining as the programs were, the same cannot be said about the advertisements. I was appalled at a commercial from a company that has promoted healthier fast food options for years. That restaurant? Subway.
Posted 6/23/2010 3:00:00 PM By: : 471 comments 32,510 views
Please Put the Cell Phone Down When Driving
Earlier this week I was out for a morning run in my neighborhood--a route I have been running for almost 4 1/2 years now. While many people talk about being a defensive driver, I am proud to say I am a defensive runner. I understand that many drivers do not pay attention to things around them, but this issue becomes more problematic when drivers are too busy talking on their cell phones.
As a runner, I run on against the flow of traffic. I am always aware of my surroundings, especially the traffic running through the neighborhood. I run with only one ear piece so that I can hear sounds around me. I always stop at cross walks, being sure to look both ways before proceeding. And I make sure that I can be seen by others by donning a neon yellow hat and many times a neon tech shirt with reflectors on the sleeves.
Posted 6/19/2010 3:36:56 PM By: : 183 comments 22,065 views
Some Protein Supplements Contain Toxic Heavy Metals
Protein supplementation is, and has been, all the rage in gyms across the globe for some time now, especially for those looking to build lean body mass. There is a misconception that if one increases his/her protein consumption he/she can build muscle mass at a much faster rate. In all reality it isn’t the amount of protein one consumes that builds lean body mass, but the breakdown and repairing of the muscle fibers from resistant training that does.
Excess protein consumption will not transform you into a lean mean fighting machine. If you eat more than your body needs it does precisely the same thing if you eat too many fats and carbohydrates, the excess will be stored as fat. However, protein is important as it helps with muscle repair and recovery, especially after a hard workout.
Posted 6/16/2010 2:00:00 PM By: : 93 comments 36,933 views
Running Inconveniences Part 3
This is the third in a series of blogs regarding those running inconveniences that may not sideline you as a runner, but if you fail to seek early intervention, may do just that. Today’s blog will cover one of the most common and dreaded running inconveniences—shin splints, also known as medial tibial stress syndrome.
Shin splint pain may be experienced by runners, and yes even walkers, of all skill levels. While many of us are familiar with the term, it is not a medical condition per se. Shin splint is a general term for any lower leg discomfort brought on by running and in some instances walking. The pain can be caused from inflammation of the bone, muscle, or connective tissue or a combination of all three. Although beginner runners are more prone to developing shin splint pain because their muscles and connective tissues have not had time to develop, seasoned runners are not immune from developing this condition, especially as they up their mileage or speed.
Posted 6/12/2010 10:00:00 AM By: : 60 comments 30,974 views
Prostate Screening Awareness
With the recent passing of Dennis Hopper from prostate cancer and with Father’s Day only a few weeks away, now would be a great opportunity to take time to remind the men in our lives to talk with their doctors as to whether or not they need to be screened for prostate cancer. Women have been taught from an early age the importance of a yearly Pap smear and mammogram, when age appropriate, but for many men going to the doctor, especially for this type of exam can be quite embarrassing. As with most other forms of cancer, early diagnosis is essential to getting proper treatment which may allow for a full recovery.
Posted 6/9/2010 2:18:06 PM By: : 34 comments 19,927 views
Confession: I Am a Fast Eater
It seems as though I am always in a hurry. I’m not too sure if this is because I have so much to do or if this is just part of my type A personality. From the moment I get up in the morning, to the minute my head hits the pillow, I am either doing something or thinking of things I need to do. I have a to-do list a mile long. My goal is to check off as many of those tasks at the end of each day. For any uncompleted tasks they are either added to the following day's list or I abandon them completely. I’m not too sure why I feel so compelled to be in such a hurry about almost everything, but meal time is the one area I am consistently coming up short when it comes to slowing down.
One of the last unhealthy habits I am really hoping to break is rushing through meal time. A habit that I can trace back to the days of my youth when I would spend 15 minutes in the lunch line at school, leaving little time to eat AND talk with my friends. Studies have shown that the faster we eat, the more calories we consume and the fatter it makes us. Last month when I led SparkPeople's Official Healthy Habits Challenge, I wanted to finally break this habit of eating too quickly. So I started doing research on the steps to take to break this habit and in my research I discovered this is quite a common problem for many of us. Because we live in such a fast pace world where fast food restaurants can be found in almost any American city, this fast pace eating can be linked to the obesity epidemic.
Posted 6/5/2010 11:00:00 AM By: : 188 comments 27,621 views
Unsung Heroes: Two Touching Stories of Sportsmanship and Humanity
"There are victories of the soul and spirit. Sometimes, even if you lose, you win." - Elie Wiesel
In today’s society bad behavior is headline news; nevertheless, we should never underestimate the impact one simple act of kindness can do to change the world. Day after day there are countless news stories of those individuals who have taken the wrong path in life. But hope is not lost after you read the incredible and touching story between two high school softball teams and the bond they developed in the name of sportsmanship and humanity.
To give you a little background, earlier this spring the Roncalli High School's Girls' Softball Team from Indianapolis, Indiana, a team who had not lost a single game in the last 2 1/2 years, was scheduled to compete against Marshall Community school. From all outside appearances it was just another game between two teams. However, the two teams could not have been any more diverse when it came to skills on the field.
Posted 6/2/2010 4:30:10 PM By: : 46 comments 26,278 views
Life Isn’t Always Fair
One of the biggest lessons I have learned in my 48 years is ”LIFE JUST ISN’T ALWAYS FAIR.” However, we know that by walking through life’s storms, we usually come out the other side stronger than when we entered them. Some days are most definitely more challenging than others, but with the support and encouragement from our friends and family, life doesn’t have to be so overwhelming.
Have you ever experienced a time in your life when one area begins to unravel and it seems as though there is a chain reaction and before you know it, we feel tremendously overwhelmed and burdened with the changes we have to make or better yet, endure?
Posted 5/29/2010 11:15:48 AM By: : 101 comments 22,760 views
Running Inconveniences Part 2
Before I begin my blog, I noticed in the news that much of the country is experiencing unseasonably warm temperatures. I wanted to link you to another blog I wrote last summer titled, The Heat is On: Taking Precautions When Exercising Outdoors.
Because many of us seemed to have skipped right over spring and quickly into summer, it is very important that you allow time for your body to acclimate to the heat, including cutting your pace and mileage for a few weeks. This includes runners, walkers, cyclists and anyone else who spends time exercising outdoors. I want to keep you all safe so that you can continue on the path to healthy living.
This is the second in a series of blogs regarding those somewhat annoying running inconveniences that don’t necessarily keep us from running, but can turn an enjoyable experience into a little less enjoyable one unless you know what to do when the problem arises.
Gastrointestinal Issues
One of the most embarrassing running inconveniences known to many seasoned runners is runner’s diarrhea or more commonly known as ‘runner’s trots.’ The symptoms can range from mild cramping, to nausea, to full-fledged diarrhea. It has been reported that as many as 20-50% of all runners will experience at least one episode of runner's trots in their running careers. Although this condition is more commonly experienced in the beginner runner, it isn’t unusual to have a seasoned runner experience this problem when training for an endurance event, such as a full marathon.
Posted 5/26/2010 3:30:36 PM By: : 70 comments 26,538 views
Best Member Blogs Week in Review
I Found the Motivation and Lost 4.6lbs
I BELIEVE I CAN DO THIS!
So that's what this is really about!
The Spark again, a whole new way to look at food
Victories
Posted 5/21/2010 6:15:35 PM By: : 9 comments 13,699 views
‹ Back Read More Entries ›
