Happy Valentines Day!

So its true, my husband wants me to run! When I say I need or want to run, he always helps me work it into the day. WHY??? because he knows I don't want to run...I NEED to run, he knows that when I come home I will be happier, calmer, more loving, he knows that it will help keep me healthy for many more years to come! So actually me running is my valentine's gift to him! (He is gonna LOVE that rationale!)

You probably know running is good for your HEART...but did you know...

For every mile you run, your body produces more protection for your arteries and less destruction.

And the American Heart Association Recommends

For most healthy people:

For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50–85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine.

These activities are especially beneficial when done regularly:

• brisk walking, hiking, stair-climbing, aerobic exercise
• jogging, running, bicycling, rowing and swimming
• activities such as soccer and basketball that include continuous running

The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity (maximum heart rate).

Do you have a heart rate monitor? I once read that "Training without a heart rate monitor is like driving a car without a speedometer" I have one...I have never learned to use it. In honor of Valentine's Day I will be reading that manual today.

Enjoy your day today...whatever you are doing...and get in a run!

Let it be your Valentine's Day gift to yourself!

Reasons not to run

So we can all find reasons NOT to run, today these were mine....

-I am still tired from my Friday night birthday celebration...apparently I am not 27 anymore

- I am watching a friends kids this weekend...so my family grew from 4 to 7

- I started the day with Bikram Yoga (90 min/105 degree room...as an aside, you should all try it)

-My husband had some errands to run

-I have to get a Sunday dinner made

-My garmin wasn't charged

-A nap on the couch sounded much better

-I couldn't find my Ipod

-When my garmin did get charged...it couldn't locate satellites

-I had no one to run with

Get it? we all have reasons not to run....but you only need one reason to run.

Just got back from a nice 4 miler because if this doesn't motivate you after the last 2 months of foul weather...I don't know what will...

Its 44 degrees outside!!!!

If you haven't run today...there is still time. Its 4:10...plenty of time before dinner and the sun doesn't set until 5:22 today.

So...why are you still reading this???

Returning to running after an injury

Happy Wednesday! As I wrote in my last blog I have been plagued with an Iliotibial Band issue that has kept me on the sidelines for a few weeks. I am proud to report that after rest, massage and a little icing and anti-inflammatories..I happily returned to running this week.

The question that is the hardest to answer is: How do I return to my regular training program?

There is no universal answer...except...SLOWLY!

But here are some guidelines you can follow:

1-Start with a VERY easy run - My first day back was 1.5 miles at a 9:40 pace...slow and easy is the key

2-Slowly increase that mileage until you are back to your regular training program.

3- Don't run every day...start back every other day. Your body will need rest just as much as it did when you were healing.

4-Prepare for aches and pain -When you go back you will be panicked at every ache, thinking is that (insert injury) coming back? If you have pain that makes you want to stop at any time you should, but new aches and fatigue will be normal.

5-Enjoy the endorphins! You will be shocked how much you LOVE returning to running. They always say "You can't truly enjoy the sunshine without the rain."...well the same is true for running. When you return it will seem that much more wonderful.

So when you are healed (and have the OK from your doctor) take your time but get back out there...slow and steady!

Run Happy --Dr M

Its been a while...

Yep, its been a long while since I blogged. The reason is I have officially taken my longest running absence in over 2 years (since having 3 stress fractures in my foot).

2 weeks ago I was starting out for a nice 8 miler on a Saturday with a friend. About 1/2 mile in I started having pain on the outside of my knee, I stopped and walked for a block, it went away. We started back up and within a block I couldn't RUN ANOTHER STEP.

Turns out it was my Iliotibial Band (ITB) and I had missed the precursor signs of hip and gluteal pain...which I thought were just average aches and pains as I had started p90x and all the strength training that goes along with it.

So what to do when you literally CAN'T run??

1- Go Crazy...everyone in my house and office is feeling the effects of me not running. REALLY!

2-Enjoy it...when you get over the pouting (which took the better part of a week) and realize there is nothing you can do about it, find something you can do. I was given the suggestions of pool running, massage, and yoga. I enjoyed every second of that massage AND booking one in just another week to "be sure we work all the kinks out".

3-Find a new love...OK so its true if you really LOVE running, nothing will ever replace it. I have found however that I really like Bikram Yoga. Its a great way to cross train, burns a TON of calories (almost 1,000) , and its warm. So even next year I think it will be a very nice compliment to my winter running. It also offers the added bonus of stretching muscles that I thought were locked up (ahem...hamstrings are you there?!)

4-Be thankful...for all the runs you did do. It has made me look back on the last few years and realize what a BIG part of my life running has become. I miss it...I miss my running buddies, but I know I will get back to it and them. I am also thankful that for me this injury had near perfect timing...just before a blizzard.

So if you can't run...don't get down. Get some good medical care and rest that injury. You will be back out there before you know it. And maybe like me, you will find something else you love...Like Bikram. (more on that next week!)