Stretching and Lifting

I spent some time today lounging in the pool and reading, and then I decided I should do some more research. Today, I spent some time looking at stretching exercises. The debate over stretching before or after seems to continue to rage. But I found one good source that strongly recommended dynamic (moving) stretching before running and static (what I would consider more traditional) stretching after running. With that in mind, I found the following suggested stretching program:

Do these before you run: (dynamic)

Inchworms: Start in pushup position and walk your feet as close to your hands as possible. When you can’t go farther, stop and walk your hands out in front to return to pushup. Come down on stomach and arch your back up for a spine stretch.

Leg swings: Stand sideways next to a wall, and swing outside leg forward and back, increasing height each time.

Walking lunge with twist: Perform deep walking lunges to stretch the hips, twisting torso away from the back leg.

Do these after you run: (static)

Frog stretch: Stand with feet about shoulder-width apart. Turn toes out and squat down as low as possible, keeping heels flat on the floor. Press knees open with elbows.

Quad stretch: While standing, grab the top of your right foot and bring it closer to your glutes, while pushing hips forward.

Pigeon: On the ground, bring a bent right leg in front of your body with your left leg behind you to stretch your glutes.

After some time looking at stretching, I took a look at weight lifting. I have never really used free weights. I like the structure and control of machines--plus, isn't that the whole reason for a gym membership? Most of what I saw concerning lifting for running pushed whole-body free weight lifting moves--lunges and swats and what not with weights. I am definitely not up for that kind of training at this point. So, I decided my best bet is really to stick with the machines until I develop a little bit of strength and stability. But, for when I finally get to the point that I can do some "real" weight training, I found the following suggested program for runners:

Typical Strength Training Program for a Runner

Muscle Group:
Exercise
Quadriceps, hamstrings, hips
Squats, Dead Lifts,
and Lunges
Calves
Heel Raises
Shoulders
Shoulder Shrugs
Upper Back
Dumbbell Rows
Chest
Elevated Feet
Push-ups
Biceps
Curls
Triceps
Triceps Kickbacks
Lower Back
Superman
Exercise (lie
stomach down, lift
feet and arms like
superman flies)
Gluteals and hamstrings
Good Morning Lift
(basically a dead lift
with bent legs) 

With any luck, tomorrow will be an early day, and I'll get to the high school track for a couple of laps in my new shoes :-)

 

New Shoes

After doing some brief research on running shoes today, and some encouragement and motivation on the part of my husband, I have very excitedly found myself in possession of a brand new pair of running shoes!

My current pair of Asics tend to leave me with shin splints whenever I do any "real" running--i.e. not on the treadmill. But the NewBalance shoes feel awesome. They don't crowd the top of my foot. They bend well, and they don't drag down my heel so I can focus more on a mid-foot strike, which all my research suggests is a much more effective running form. 

I can thank Woodbridge Running Company (woodbridgerunningcompany) for fitting and recommendation. I was really happy with the prices, and the staff was friendly and helpful. I even got to take the shoes for a quick "run" around the building to try them out. They have an excellent return policy too, if these don't prove as comfortable as I originally thought.

Given that it is already midnight, I doubt I'll wake early enough for a run in the morning, but I am, nonetheless, excited to try out these new shoes on the road!

Research

Even as a non-runner (or maybe especially because that's what I am), I know that training for a marathon is not a light undertaking. I don't expect to be able to run a marathon this year, and maybe not next year either--but I definitely want to start with the end in mind. 

To to reach that end, I figure the best start is to find some motivation

and then do some research... well, a lot of research. 

I already have one book: Marathon: The Ultimate Training Guide  and I have ordered another: ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running. 

I started reading the first chapter of Marathon, and it seems promising and helpful.   

In addition to the traditional research, I have been searching out other blogs on running marathons and websites about it. Some of it seems really foreign, while other information is reassuring and makes me feel like this isn't an unachievable goal.  

After starting my reading, I realized that I need some smaller goals along the way. So far, this is what I have come up with:

1. Run the Niantic Bay 5K* on September 23, 2012.

2. Run in a Turkey Trot or some similar 5K this fall

3. Find a 10K to run next summer/fall, maybe Wethersfield or New Haven?

4. Next fall--Run the Niantic Bay Half Marathon 

*I have technically run the Niantic Bay 5K before--but that was July 19, 2009. And while I didn't walk any of it, my time was nothing to brag about-- 34 minutes and 33 seconds, or about a 12-minute mile. I'm hoping I can improve on that with the right training, and not just hitting the treadmill for a couple of minutes longer each time until the treadmill said I ran three miles... It feels so different on an actual road.

I am also really intrigued with the Color Run 5K, Warrior Dash, Tough Mudder, and triathlons. There seem to be so many variations on races and running. I don't think this could bore me.

But I don't want to do too much too soon. I have this tendency to start off projects really (really) strong, and then I just peter out before I reach the end. Or I get hurt. I would really like to avoid that.

The Decision to Begin

Despite the fact that two years ago I considered one of my runner friends crazy for wanting to even attempt a marathon, I have now come to the realization that I want to run one too. 

I have never been an athletic person--as a child, the most activity I engaged in was a leisurely stroll through the woods or some swimming in the local lake. I was much more content to read a novel in the shade of a tree (or better, the soft comfort of my bed) than do anything resembling a sport. I barely ran a ten-minute mile in high school, and I definitely hated gym class. 

In college, I exercised sporadically. I had one summer where I was really good about running twenty minutes every day on the track. I even ate well too. I also took a couple of spinning classes--I liked those, but I can't find a class I like now. 

Just before I was married, I managed to consistently get to the gym. I mainly spent time on the treadmill and did some full-body lifting for a month or two. I got just good enough to be able to run a 5K, and then... well, life happened. My husband and I moved into our first home. I was working full time. I was going to graduate school to earn my Master's degree in English. And time for the gym just didn't seem like it was a priority. 

And then I went to the doctor for a physical. For the first time ever, my blood pressure was up, my cholesterol levels were high, and my sugar levels were high. I have never considered myself the epitome of good health--but at 27, the bad report from my doctor really made me realize that I need to make some changes for my health.

And the change I have decided to make is to start running--really running, with the goal of running an actual marathon.