Most of the country seems to be in the grip of a particularly nasty winter. Here in the Black Hills of SD we have been plagued by ice flows that just don’t seem to ever go away. Daytime temperatures have climbed sufficiently to begin the melting process only to be reversed as soon as the sun goes down and those temperatures drop. As a result, one of the most common concerns I hear all winter long is fear of falling. Pretty much everyone I know – myself included – has fallen at least once this winter. It is for this reason that I believe it is extremely important and necessary to include balance exercises as well as strength and flexibility training in any exercise program. As we age, the danger of injury from falls increases. Simple precautions can be taken to minimize the risk of falling, but it is also important to maintain strength and flexibility so that if you do fall, you can recover quickly. Although I try not to take unnecessary risks during the winter, it is difficult to avoid occasional falls. So for me, the fall itself is not nearly as big a concern as doing whatever I can to maintain the ability to get up and keep going.
In the next couple of blog posts I will try to focus on simple exercises that can be done daily to promote balance, strength and flexibility. This post will focus on balance exercises. Here are some simple exercises that anyone can do which will help improve balance.
For each of these exercises, stand behind a chair or table. The first couple of times these exercises are preformed you may need to hold onto the chair /table for support. If you do, try not to grip the support. Gripping drains energy. You want to save all of your energy for maintaining your balance. So just rest your hand lightly for stability and confidence.
Place your feet about hip distance apart (a couple of inches) and plant your feet firmly. Before beginning each exercise make sure that your weight is distributed evenly over both feet and then gradually one foot down by shifting your weight to that foot and releasing the other foot to move freely. When you have completed an exercise on one foot, recheck your alignment and weight distribution before beginning the exercise with the other foot.
Begin by holding each position for a few seconds, gradually working up to 10 seconds. In each case lift and lower slowly, with control. And don’t forget to breathe. Take a deep breath in and slowly release it before each exercise. Controlled breathing will also help you maintain your balance.
Exercise 1:
• Lift one leg slowly six inches out to the side.
• Hold.
• Lower the leg slowly, with control, to starting position
• Repeat 5 times with each leg.
Exercise 2:
• Bend one knee and lift slowly straight up towards your chest. Aim for a position in which your thigh is parallel to the floor and your knee is creating a 90 degree angle between your lower and upper leg.
• Hold.
• Lower the leg slowly.
• Repeat 5 times with each leg.
Exercise 3:
• Lift one leg straight back keeping the knee straight. Height is not important here. Just get your foot up off the ground and try to keep your knee as straight as possible.
• Hold.
• Lower and repeat 5 times with each leg.
Exercise 4:
• Kick one leg forward keeping the knee straight. Lift foot about 6 inches off the floor.
• Hold
• Lower and repeat 5 times with each leg.
Exercise 5:
Walk while placing the heel of one foot just in front of the toe of the other. Do this next to a table or counter so that you can hold on if necessary. Practice until you can walk this way without support. Start with 20 steps. Eventually try walking outside (avoid icy patches!) on uneven surfaces. Hold your arms out in a “T” position at shoulder height to assist with balance. Walk a little bit further each day.
Variation: Find a straight line to walk on. Choose a fixed spot ahead of you to focus on. Place one foot directly in front of the other as you walk. Raise your back leg with each step and hold for 2 seconds, gradually increasing the hold to 5 seconds.
All of these exercises should be performed daily. They will gradually become easier and within a couple of weeks, you should begin to feel more stable. Good luck and feel free to comment if you would like to share your experience or if you know of other good balance exercises that have helped you. You can post a comment on the blog for everyone to see or you can send me an e-mail to peg@custersoapcompany.com. And hang in there – the ice will eventually go away!
Sunday, February 28, 2010
Sunday, February 7, 2010
Beginner’s Running
Here we are in the middle of winter with fresh snow on the ground and roads that can be an icy mess, but now is the time to start thinking about training for those upcoming Spring races. In the past few weeks I have spoken with several people who are either interested in running their first race or just want to add some intensity to their exercise program. As a Personal Trainer I have worked with individuals and groups to prepare them for first races so I thought it would be an appropriate opportunity to share with all of you some tips on how to begin a running program. This program is adapted from a Beginner’s Running program available on the Runner’s World web site: www.runnersworld.com. This is a great resource for all runners. I have used the program successfully with folks who never ran before and were able to successfully complete a 2-mile race. Of course, if you have any physical limitations, be sure to consult your Doctor before beginning any intense exercise program.
Even if you never run a race this program will help you condition yourself to run at your own pace for a steady 30 minutes. Once you can successfully do that much, you will find that it is easy to add additional distance if you want to by using the same basic pattern of slowly increasing your running distance over a period of time.
First, a few basic tips:
• Get some decent running shoes. I am amazed by the number of people who tell me they are trying to run in “sneakers” they have had for several years or more. Running shoes have become very technical. Shoes are designed for people who tend to walk on the insides of their feet (overpronaters) or on the outsides of their feet (underpronaters) or for people with high arches or fallen arches. If you have wide feet or narrow feet only certain brands (like New Balance) can accommodate those needs. There are shoes for people who need extra cushioning and also for those who need more stability. There are road running shoes and trail running shoes and all of those are different from walking shoes and gym shoes. The appropriate shoe and correct fit can make a huge difference in your attitude toward running. The right shoe can also help you avoid injury and common problems such as shin splints and plantar fascitis. Go to a store that specializes in gear for runners, preferably one with a treadmill where you can try your shoes before you buy them. Avoid discount stores or even outdoor stores where the selection will be limited and you will not be able to be properly fitted. Luckily, those of us in the Black Hills have an excellent resource – the Runner’s Store in Rapid City (and, no they are not paying me!)
• Wear appropriate clothing. I have already done several posts on what to wear in cold weather. Now is the perfect time to shop for winter wear since all the stores are starting to get ready for Spring. We know that here in the Black Hills we still have several months of cold weather ahead so make sure you have what you need. As discussed in my “What to Wear” posts, you will need to do a bit of experimenting if you are not used to running in cold weather. Be careful not to overdress. You will warm up faster that you did when you were just walking. This is where it helps to keep a log. Note the temperature and what you wear in your log. If it is too much or too little, you will know what to do next time you encounter the same weather conditions. Wear light weight layers that can be carried if you need to shed them. Don’t forget hat, gloves, sunglasses and sunscreen.
• Drink lots of water. Carry water with you or know where you can access water. In the summer there are working drinking fountains in many places, but not so much in the winter. If you’re not sure where to get water on your planned route, then carry it. You should be able to get a water bottle carrier wherever you buy your running shoes.
• Eat lightly an hour or two before you start and have a snack when you are done. Review my post on “What to Eat”. Adequate fueling becomes more important with strenuous exercise.
• Warm up and cool down. Always warm up with 3-5 minutes of walking before you start timing yourself and walk for 3-5 minutes when you have completed your workout for the day. Stretch after you run, not before.
• Set small, incremental, achievable goals and reward yourself when you accomplish them. Rewards can be as simple as giving yourself some uninterrupted time to enjoy your favorite book, magazine or TV show. Rent a movie that you really want to see. Take a nap.
• Conversely, don’t punish yourself if you don’t reach a particular goal when you thought you would be ready for it. Just try again. Or break that goal down even further and allow yourself a little more time to get there.
• Finally – have fun! Don’t forget you are doing this because you want to. It is not a job. It is recreation. Your ultimate goal is to develop a habit that you can sustain for the long haul. If you treat yourself kindly and just enjoy the experience of being outdoors and moving, you will find that you begin to look forward to this time. Remember – the hard part is getting out the door. Once you’re out there, I guarantee you will not be sorry!
Now for the program. This is designed for an 12-week buildup, but this is only a guideline. You may need to spend two weeks or more at one particular level before you move on. Take your time and work at your own pace. Think of running as walking-with-a-hop. Speed is not important. But the hop is. That’s how you will increase your aerobic output. Be gentle with yourself and just do the best you can.
For each week, do the walk/run program given below every other day for 3 or 4 days per week, with walking only on your “off” days and one day of rest (no walking or running) per week. You will need a watch so that you can time yourself. There are many inexpensive watches with timers you can set, but any digital watch will do. Some pedometers have timers which are also fine for this purpose. Note: you can also do this with telephone poles or other landmarks. We are fortunate to have mile markers on the Mickelson Trail. These will help in your goal-setting as you become more advanced. And, of course, you can also do this on a treadmill which makes timing pretty easy.
Week 1 – Run 1 minute, walk 2 minutes; repeat 10 times for a total of 30 minutes
Week 2 – Run 2 minutes, walk 1 minute; repeat 10 times
Week 3 – Run 3 minutes, walk 1 minute; repeat 7 times then run for 2 minutes
Week 4 – Run 4 minutes, walk 1 minute; repeat 6 times
Week 5 - Run 5 minutes, walk 1 minute; repeat 5 times
Week 6 - Run 6 minutes, walk 1 minute; repeat 4 times then run for 2 minutes
Week 7 – Run 8 minutes, walk 1 minute; repeat 3 times then run 3 minutes
Week 8 – Run 9 minutes, walk 1 minute; repeat 3 times
Week 9 – Run 10 minutes, walk 1 minute; repeat 2 times then run 8 minutes
Week 10 – Run 12 minutes, walk 1 minute; repeat 2 times then run 4 minutes
Week 11 - Run 15 minutes, walk 1 minute then run 14 minutes
Week 12 – Run 20 minutes, walk 1 minute then run 11 minutes
Week 13 – Now try running 30 minutes without stopping.
You can see a general pattern here of gradually increasing your running time. If you need more time to build up your endurance – take it. Adapt this program to your own needs and goals. Good luck! And feel free to let us know how you are doing. You can post a note on this blog or e-mail me at peg@custersoapcompany.com.
See you on the trails!
Even if you never run a race this program will help you condition yourself to run at your own pace for a steady 30 minutes. Once you can successfully do that much, you will find that it is easy to add additional distance if you want to by using the same basic pattern of slowly increasing your running distance over a period of time.
First, a few basic tips:
• Get some decent running shoes. I am amazed by the number of people who tell me they are trying to run in “sneakers” they have had for several years or more. Running shoes have become very technical. Shoes are designed for people who tend to walk on the insides of their feet (overpronaters) or on the outsides of their feet (underpronaters) or for people with high arches or fallen arches. If you have wide feet or narrow feet only certain brands (like New Balance) can accommodate those needs. There are shoes for people who need extra cushioning and also for those who need more stability. There are road running shoes and trail running shoes and all of those are different from walking shoes and gym shoes. The appropriate shoe and correct fit can make a huge difference in your attitude toward running. The right shoe can also help you avoid injury and common problems such as shin splints and plantar fascitis. Go to a store that specializes in gear for runners, preferably one with a treadmill where you can try your shoes before you buy them. Avoid discount stores or even outdoor stores where the selection will be limited and you will not be able to be properly fitted. Luckily, those of us in the Black Hills have an excellent resource – the Runner’s Store in Rapid City (and, no they are not paying me!)
• Wear appropriate clothing. I have already done several posts on what to wear in cold weather. Now is the perfect time to shop for winter wear since all the stores are starting to get ready for Spring. We know that here in the Black Hills we still have several months of cold weather ahead so make sure you have what you need. As discussed in my “What to Wear” posts, you will need to do a bit of experimenting if you are not used to running in cold weather. Be careful not to overdress. You will warm up faster that you did when you were just walking. This is where it helps to keep a log. Note the temperature and what you wear in your log. If it is too much or too little, you will know what to do next time you encounter the same weather conditions. Wear light weight layers that can be carried if you need to shed them. Don’t forget hat, gloves, sunglasses and sunscreen.
• Drink lots of water. Carry water with you or know where you can access water. In the summer there are working drinking fountains in many places, but not so much in the winter. If you’re not sure where to get water on your planned route, then carry it. You should be able to get a water bottle carrier wherever you buy your running shoes.
• Eat lightly an hour or two before you start and have a snack when you are done. Review my post on “What to Eat”. Adequate fueling becomes more important with strenuous exercise.
• Warm up and cool down. Always warm up with 3-5 minutes of walking before you start timing yourself and walk for 3-5 minutes when you have completed your workout for the day. Stretch after you run, not before.
• Set small, incremental, achievable goals and reward yourself when you accomplish them. Rewards can be as simple as giving yourself some uninterrupted time to enjoy your favorite book, magazine or TV show. Rent a movie that you really want to see. Take a nap.
• Conversely, don’t punish yourself if you don’t reach a particular goal when you thought you would be ready for it. Just try again. Or break that goal down even further and allow yourself a little more time to get there.
• Finally – have fun! Don’t forget you are doing this because you want to. It is not a job. It is recreation. Your ultimate goal is to develop a habit that you can sustain for the long haul. If you treat yourself kindly and just enjoy the experience of being outdoors and moving, you will find that you begin to look forward to this time. Remember – the hard part is getting out the door. Once you’re out there, I guarantee you will not be sorry!
Now for the program. This is designed for an 12-week buildup, but this is only a guideline. You may need to spend two weeks or more at one particular level before you move on. Take your time and work at your own pace. Think of running as walking-with-a-hop. Speed is not important. But the hop is. That’s how you will increase your aerobic output. Be gentle with yourself and just do the best you can.
For each week, do the walk/run program given below every other day for 3 or 4 days per week, with walking only on your “off” days and one day of rest (no walking or running) per week. You will need a watch so that you can time yourself. There are many inexpensive watches with timers you can set, but any digital watch will do. Some pedometers have timers which are also fine for this purpose. Note: you can also do this with telephone poles or other landmarks. We are fortunate to have mile markers on the Mickelson Trail. These will help in your goal-setting as you become more advanced. And, of course, you can also do this on a treadmill which makes timing pretty easy.
Week 1 – Run 1 minute, walk 2 minutes; repeat 10 times for a total of 30 minutes
Week 2 – Run 2 minutes, walk 1 minute; repeat 10 times
Week 3 – Run 3 minutes, walk 1 minute; repeat 7 times then run for 2 minutes
Week 4 – Run 4 minutes, walk 1 minute; repeat 6 times
Week 5 - Run 5 minutes, walk 1 minute; repeat 5 times
Week 6 - Run 6 minutes, walk 1 minute; repeat 4 times then run for 2 minutes
Week 7 – Run 8 minutes, walk 1 minute; repeat 3 times then run 3 minutes
Week 8 – Run 9 minutes, walk 1 minute; repeat 3 times
Week 9 – Run 10 minutes, walk 1 minute; repeat 2 times then run 8 minutes
Week 10 – Run 12 minutes, walk 1 minute; repeat 2 times then run 4 minutes
Week 11 - Run 15 minutes, walk 1 minute then run 14 minutes
Week 12 – Run 20 minutes, walk 1 minute then run 11 minutes
Week 13 – Now try running 30 minutes without stopping.
You can see a general pattern here of gradually increasing your running time. If you need more time to build up your endurance – take it. Adapt this program to your own needs and goals. Good luck! And feel free to let us know how you are doing. You can post a note on this blog or e-mail me at peg@custersoapcompany.com.
See you on the trails!
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