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February is: American Heart Month
If you're not a runner and you tend to not get any
exercise
, you might want to reconsider. The benefits of cardiovascular activity for the heart are proven to reduce the risk of cardiac incidence. S
tart by walking daily for a few weeks to help your body grow accustomed to movement and to prevent injury. Once you start
running
, stick with it. Even if, at the beginning, you're only out on the road or trail every once in a while for a short amount of time, persistence is more important than
running
hard or fast, suggests the following study in paragraph two. It also concluded that runners who kept at it for six years or more enjoyed the most health benefits, according to Dr. D.C. Lee, assistant professor of kinesiology at Iowa State University. Consider this your permission to buy yourself a cool new pair
running shoes
.
"The mortality benefits in runners were similar across running time, distance, frequency, amount, and speed," says D.C. Lee, Ph.D,
The U.S.-based study team tracked the health outcomes and
running habits of more than 55,000 adults for 15 years. Compared to non-runners, those who ran saw a 30 percent drop in all-cause mortality risk and lived an average of three years longer. The best part: Those health benefits didn't really change regardless of how often, how fast, or how far the runners ran.
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What is Chi Running?
ChiRunning
is a form of running influenced by
t'ai chi, which is
an
internal
Chinese martial art
practiced for both its defense training and its
health
benefits. Chi (pronounced "chee") is the energy that unites body, mind, and spirit.(1,2) Energy moves from your core (also known as your "center") into the limbs to create movement. When your structure is aligned and your muscles and joints are relaxed, chi can flow freely through the body, making running feel effortless.
The main principles of ChiRunning include:
- Relaxation
- Correct alignment and posture
- Landing with a midfoot strike
- Using a "gravity-assisted" forward lean
- Engaging core strength for propulsion
- Connecting the mind and body to prevent injury
It has been described as a "quasi-yoga-based style of running that is purported to reduce injury risk". (3)
ChiRunning has also been described as using "the principles of tai chi to focus on alignment, relaxation and proper form when running and walking".
[2]
It is said to emphasize
posture
,
core strength
, relaxed legs, and "mindfulness".
[4]
ChiRunning was developed in 1999 by Danny Dreyer, an American ultramarathon runner, t'ai chi practitioner, and founder of the North Carolina-based company Chi Running.[1][3][8] Instruction of the method is disseminated in several ways, including instructor led courses, books, and videos.[3] In 2004, Dreyer's first edition of his book,ChiRunning, was released and sold 150,000 copies.[8] The technique to ChiRunning has been described by Dreyer as follows: "focus your mind", "sense your body", "breathe to tap into Chi", "relax your muscles", "practice good posture", and "start slow".
[6]
Runners are instructed to have a straight back with a slight forward lean and bent knees.
[4]
[7]
Propulsion is said to be gained through momentum attained through the lean, with a mid-foot landing directly under the body.
[4]
[7]
Saturday, February 27th at 9am. Snacks and refreshments will be provided, to find out more
CLICK HERE
Sources:
- Aubrey, Allison (September 14, 2006). "Chi Runners Poised for Softer Landings". NPR. Retrieved December 20, 2012.
- ^ Jump up to:a b c Carol, Motsinger (June 18, 2012). "Motsinger: Columnist shares her course to complete the Asheville Citizen-Times; Half-Marathon Columnist will share her journey in trying to become a half-marathon runner". Citizen-Times (Asheville, North Carolina). Retrieved December 20, 2012.
- ^ Jump up to:a b c Fitzgerald, Matt (May 5, 2009). "Can Running Technique Be Taught?". Competitor (Competitor Group, Inc.). Retrieved December 20, 2012.
- ^ Jump up to:a b c d Parker-Pope, Tara (June 26, 2012). "WELL; New Emphasis on Running Style to Limit Injuries". The New York Times (New York). Retrieved December 21, 2012.
- ^ Jump up to:a b "Cool New Fitness Trend: Prevent Injuries With ChiWalking and ChiRunning". Health. June 9, 2008. Retrieved December 20, 2012.
- Jump up^ Davis, Jeanie Lerche. Grayson Mathis, Charlotte, ed. "Mindful Chi Running". WebMD. WebMD, LLC. Retrieved December 20, 2012.
- ^ Jump up to:a b Seven, Richard (November 17, 2008). "ChiRunning aligns body and mind". The Seattle Times (Seattle). Retrieved December 21, 2012.
- ^ Jump up to:a b Olmsted, Larry (August 21, 2012). "Run Further, Faster - And Pain Free. Does Chi Running Work?". Forbes. Retrieved December 21, 2012.
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Local RUN Activities for February
2/1 Is the last run for the "6 week Trail Series out at the Smith Lake location. Be sure to be there. The series will pick back up again in April. Thank-you to ALL our participants & the RWB!
2/6 Mardi Gras Run 4 Beads, Smithfield, VA
2/13 Cupid Run 5K, Knightdale
2/13 12th Annual Presidents Day Freedom Run, Sanford, NC
2/13 Winter Hike, Lake Rim Park 3:30pm
2/13 3 Mile History Hike, Carvers Creek State Park, Spring Lake
Some of the Hikes listed above have additional details on the Fayetteville observer webpage.
Click HERE to be taken to site.
Others are listed on running in the USA.com,
CLICK HERE to visit site
Details on the above Races are listed on The Runner's Spot webpage
HERE
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The Runner's Spot featured Customer Profile:
Please Meet, Dean Hendricks
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Completing the Raleigh Rock & Roll
Half Marathon |
My name is George Hendricks. I am happily married to Kelly Hendricks, a Registered Nurse, at the Cumberland County Department of Public Health. We have two wonderful children, Trevor (19) and Tanner (14). Both our children are actively involved in soccer and academic pursuits at Methodist University and Pine Forest High School, respectively. I currently serve as the Dean of the School of Public Affairs, and Social Work faculty member, at Methodist University (GO MONARCHS!). I earned my undergraduate and Master of Social Work degree from East Carolina University (GO PIRATES!) and my PhD from Walden University. I enjoy reading (especially running books), attending St. Andrews United Methodist Church and spending time with my family. I am also a big Carolina Panther fan!! I have played tennis my entire life and earned a full college tennis scholarship out of high school. One accomplishment I am quite proud of is co-authoring an article in the Asbury Theological Journal with my father, Dr. Elton Hendricks.
I try to live my life by the following quote by John Wesley, founder of the United Methodist Church: Do all the good you can. By all the means you can. In all the ways you can. In all the places you can. At all the times you can. To all the people you can. As long as ever you can."
Employment opportunities for my parents brought me to Fayetteville in 1984. I consider myself a Fayetteville native in our All-American city. I wouldn't want to live anywhere else.
Q: How long have you been running?
I started running out of the womb, but I have only been a serious runner for about two years. Thanks to the fine folks at The Runner's Spot for all their encouragement and support.
Q: Tell us about what motivated you to begin your running journey-
I began running to lose weight, reduce stress and to enjoy the outside beauty of God's world.
Q: Is there someone in the running community local, international, past or present that inspires you?
Yes, Haruki Murakami, the author of What I Talk About When I Talk About Running. I like the way he combines his passion for writing with his love of running.
Q: What was your experience as a new runner hitting the open trail with your new goal in sight?
Running provides a special intellectual component to life . It provides a person with the opportunity to think and to clear one's mind. Sometimes the journey on the "open trail" is more important than the destination.
Q: Did you have a goal in mind?
If so, what was it? I wanted to train to complete 5K's 10 K's , a half-marathon and a marathon. I have completed everything except the marathon.
Q: What are some of the immediate benefits, both physical and psychological that you've experienced from engaging in running as a regular activity.
Increased energy, better focus, better sleeping and less problems with my knees and joints due to weight loss from running.
Q: Have you or do you plan to participate in any races or endurance runs?
If so, which ones and tell us about your experience. I still want to complete the Raleigh Rock and Roll Marathon....
Q: Most important now, what is your running shoe of choice and why? What about accessories?
Brooks, of course! I have tried a lot of brands and these seem to fit my foot the best. I have become interested in accessories such as running tights, hats, GPS watches, gloves, socks (Feature are the best!), gels, and hydration items, just to name a few!!
Thank you, George, for taking the time to share your "love of running" with us! We appreciate your time and consideration. Keep on running, your enthusiasm is motivational.
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Whether you're training for a race, an endurance runner, sprinting, jogging, or if you're a beginner, strength training is a crucial part of any runner's training regimen. A 3-day split would be ideal so that you can rest and recover from the cardio and put forth an adequate amount of energy into your strength training sessions. A good plan for a beginner hitting the weights would be to divide the targeted muscle groups over the 3 days (3-day split) as such:
DAY 1: Legs/Hips/Glutes/Core
DAY 2: Back/Core
DAY 3: Arms/Core
Yes, you may have noticed Core is a repeat offender. Strong abdominal muscles are the key to improving posture which greatly affects your mobility and forward momentum while running. If you are trying to kill two birds with one stone and not only have a strong core but show off that washboard esthetically then DIET is key as well. As the saying goes, "abs are made in the kitchen". It is the personal opinion of this trainer that, you cannot out-train a bad diet which would severely counteract your physical fitness efforts on the trails and in the gym. I recommend eating a small meal every 2-3 hours throughout the day to keep your metabolism burning hot and steady. Make sure you balance out your meals each day to contain a good amount of protein, carbohydrates and healthy fats such as avacados, nut butters, nuts, olive oil, etc.
READ MORE...
~ Elle Williams, Certified Personal Trainer and Sports Nutrition Aide
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Employee Profile:
The Runner's Spot's own, Harrison Prince answers the question:
"Which race distance has your heart?"
One of my favorite parts of working at a running store is giving running advice to customers. Many have been running for most of their life, while others are only just starting to getting into running. I've been running for over ten years, competing at distances ranging from 400 meters all the way up to the Marathon.
When people hear that, they always ask, "which distance is your favorite?"
If someone had asked me that question a few years ago, I would have said the 5K. Its a fairly short and easy race to do, but long enough that you have to have some kind of strategy in order to do well. I trained for and competed in the 5K specifically for five years and even won a state championship in that race, so it will always have a special place in my heart. But now, my favorite distance is 26.2 miles -- the marathon.
A lot of it has to do with the run itself, its a long and grueling run, testing both your body and your mind. It requires total focus and dedication, both in training and on race day. It is always a challenge, whether you've run a dozen or your're brand new to it. Once you cross the finish line, however, you get to experience a feeling like nothing else in the world. Finishing a marathon is truly one of the BEST feelings I've ever had. Putting yourself through all that pain and exhaustion and still achieving your goal is an incredibly rewarding experience. Another reason why I love the marathon is because it has become a huge social event as well. The expo the day before the race is always packed with people, the starting line feels like the crowd at a rock concert, and the feeling of happiness and relief at the finish line is almost tangible.
You will never be alone at a marathon; from start to finish (and even beyond that), you are surrounded by people who are just as dedicated and enthusiastic about running as you are. Running a marathon is a HUGE undertaking. It requires a lot of preparation and demands much of your time and energy but, the payoff in the feeling of knowing you accomplished something so difficult is enough to make the marathon MY FAVORITE KIND OF RACE!
CLICK HERE
to read more about Harrison Prince, The Runner's Spot Fit Specialist and running enthusiast.
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HIGHLIGHTING HEART HEALTHY FOODS FOR RUNNERS
by Kristin M. MacDonald, MS, RD, LDN
Owner, Healthy Appetites Nutrition Counseling, L.L.C.
February is American Heart Month, making it a great time of year to talk about taking care of our tickers. Instead of discussing a diet that eliminates taboo foods, when it comes to heart health there are many foods to highlight that provide nutritional benefits.
Foods rich in monounsaturated fats are among the list of heart friendly choices. Monounsaturated fats help reduce LDL, or bad cholesterol, in our blood and decrease the risk of heart disease and stroke. These fats are typically liquid at room temperature and turn solid when chilled. Good food sources of monounsaturated fats include olive oil, avocados, peanut butter, nuts and seeds. Eaten in moderation these foods can have a positive effect on our heart health. Tip - try avocado on a sandwich in replacement of mayonnaise to add flavor and creaminess.(6)
Oils rich in monounsaturated fats also contain vitamin E, an antioxidant and important nutrient for runners. Antioxidants help counter the effects of inflammation and oxidative stress that runners' increasing mileage places on the body.(1)
Olives are a good source of monounsaturated fats. However, due to the brining or canning process that most olives go through they provide quite a bit of dietary sodium. Just one serving of black olives has 735 mg of sodium and a serving of green olives contains a whopping 1556 mg of sodium. According to the American Heart Association, "For optimal heart-health . . . aim to eat no more than 1,500 milligrams of sodium per day. That level is associated with a significant reduction in blood pressure, which in turn reduces the risk of heart disease and stroke. Because the average American's sodium intake is so excessive, even cutting back to no more than 2,400 milligrams a day will significantly improve blood pressure and heart health. The guideline to reduce to 1,500 mg doesn't apply to people who lose big amounts of sodium in sweat, like competitive athletes . . ." How much sodium you should eat will likely depend on how much you run as well as other health considerations - talk to your doctor for the recommendation that is best for you.(2,5)
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MIDTOWN INSPIRED SALAD
by:
Kristin MacDonald, MS, RD, LDN
Owner, Healthy Appetites Nutrition Counseling, L.L.C.
This salad is inspired by one I ate while visiting Midtown Manhattan. With distinct Italian inspiration, the addition of sweet golden raisins counters the savory, rich flavors of black olives and cheese. The original salad had a creamy dressing. In this salad, which is dressed with an olive oil-based vinaigrette, creaminess comes from heart healthy avocado. Just a touch of salami adds flavor and another nod to the Italian inspiration without overdoing it with this rich, salty ingredient.
INGREDIENTS
1, 10 ounce bag of chopped romaine lettuce
1, 2.25 ounce can of sliced black olives, drained and rinsed
¼ cup pine nuts, toasted*
¼ cup golden raisins
3 slices hard salami, sliced into ribbons
¼ cup parmigiano reggiano, grated (or other hard Italian cheese)
half of an avocado, sliced
*To toast pine nuts heat them over medium heat in a small sauté pan, stirring frequently until light golden brown in color. Remove pine nuts from the heat and set aside in a small bowl.
Dressing:
⅓ cup olive oil
¼ cup balsamic vinegar
¼ teaspoon salt
½ teaspoon freshly ground black pepper
1 teaspoon Italian-blend herbs (salt-free)
DIRECTIONS
1) In a medium bowl whisk together dressing ingredients. Cover bowl and place dressing in the refrigerator to chill for at least one hour. This will help the flavors come together.
2) In a large salad bowl combine the lettuce, black olives, pine nuts, golden raisins and salami.
3) Immediately before serving pour dressing over the salad (you may use all or a just a portion of the dressing, to taste) and toss to coat.
4) Top salad with grated cheese and avocado slices. Serves 4-6 people.
Get this and more great recipes for runners on our web page
HERE
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| Meet the Newest Member of our TRS Team, CAROL!
Carol is a proud military spouse whose husband served the Ft. Bragg 82nd Airborne division for 10 years before their family retired here in Fayetteville, NC. They have two lovely daughters ages 9 and 16 months. Carol is a seasoned runner who began her runni
ng career in high school where she participated in cross country and track. After graduation she continued to pursue her love for the sport in college where she ran 1 season for Shepard University while excelling in her academics landing a spot on the Dean's list and continued on with 3 seasons of cross country and track for Wheeling Jesuit University in West VA, where she completed her Bachelors of Science in Nursing on a full athletic scholarship.
Carol was all conference for the NCAA division II in cross country in 1999, 2001 and 2002 and to top off the first big win in '99 she also earned the title of Cross Country Runner of the Year. In 2001 she was also Track and Field conference champion in the same division.
Carol has an extensive volunteer history with Grace Church, Hoke County Parks & Rec, the FRG on Ft. Bragg, Habitat for Humanity. She also volunteered in OR at the hospital in Pinehurst and coached the Running Club in Southern Pines.
Carol is a GREAT fit here at The Runner's Spot, helping customers find the running shoe and gear that best suits their needs for whatever their go
als may be. She has experience working in running specialty as she was previously employed at Metro Run and Walk in VA where she developed extensive product knowledge and customized sales based on the individual needs of each customer.
Carols hobbies include spending time with her family and her dogs, gardening and of course, running. She even passed down her love of running to her 9 yr old daughter who has already kicked off her own running career with a few races.
We are excited to have Carol on our team, come in and tell her "hello". She loves to meet new people and help them out with pursuing their running goals!
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RACE CALENDAR
HEY! Do You LOVE to RACE?
Marathons, Ultras, 5Ks, 10Ks & Fun Runs!
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Store Hours
M-S 10-7
Sun 1-6
1221 Hay St
Fayetteville, NC 28301
910-758-9127
www.therunnersspot.com
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