Next Week's Running Schedule....

Okay, so how are you feeling now that we have almost 4 weeks of running behind us??

As we move closer to our first official event, the 5K, we are now training at just about the distance we'll complete on July 11th (5K = 3.1 miles). And over the coming weeks we'll go just a bit beyond the 5K distance.

For those continuing on to train for the 10K (on Labor Day), the Saturday runs will become our "long runs" and the Tuesday/Thursday runs will be for a shorter time period (30 - 40 minutes).

Below is our schedule for the week...along with some important information about cross-training to minimize injury and maximize your performance.

Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 30 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 3.00 miles
Sunday - Rest

Cross Training Benefits!

Overall strength and fitness improvement. Cross-training can help you reach a higher level of overall fitness, and is considered complementary to running. Many runners suffer in the latter stages of a race because they lack upper body strength. So many runners focus just on their legs and running muscles (if they do any strength training at all) that they often neglect arms, shoulders, back, and core. No one sport can work all the muscles equally, but by adding other activities to your training, you can optimize your whole-body conditioning. We talked about the critical importance of strength training in a previous email (http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUAPIFO00YGWW)

Increased aerobic conditioning. Cross-training can maintain and/or improve your overall cardiovascular endurance. Cross-training activities develop and strengthen muscles that running doesn't work. You may have to work relatively hard to get the same aerobic workout that running provides, but doing intervals (combining hard/easy alternating intensity levels) will definitely provide the needed intensity level.

Injury prevention and recovery. Many runners have used cross-training when they have been injured because they are forced to do so if they want to continue exercising (including yours truly when I had a stress fracture in my hip). However, if you cross-train when you are not injured, it could prevent future injury. Cross-training allows you to rest one set of muscles while working another group, and low-impact training gives the joints, muscles, tendons and ligaments a needed rest from the stress of running.

Balance and variety. Any athlete who is one-dimensional is at a disadvantage among those who practice more than one activity. As you strengthen non-running muscles, a more balanced overall level of fitness results. And although you may love running, variety helps prevent boredom and increases your appreciation for running. Cross-training keeps you fresh mentally and physically and teaches you about your strengths and weaknesses. It helps increase your confidence and helps you improve as a runner.

Cross-training is especially beneficial as we age as we need more recovery time after longer, harder running session. Cross-training allows us to engage in active recovery - still exercising, but not stressing the same muscles day after day. Most importantly, utilize cross-training when you feel your body needs a break from the pounding...The take away? Make sure you’re doing strength training at least twice per week (working all the muscles of your body), and if your body is feeling “beat-up” (achy knees, shins, hips, etc), a session or two on the elliptical machine (or other non-impact cardio) goes a long way to keep your training moving forward, while reducing the stress on your body.

Okay, I look forward to seeing everyone tomorrow morning here at the studio for our 2.75 mile run!!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Next Week's Running Schedule...

Wow, it's hard to believe we start our fourth week of running on Monday!!

We are now 4 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 11, click here for a Flyer). Our training next week is getting us very close to the 5K distance...

Below is our schedule for the week...along with info on proper footwear to maximize your performance while minimizing your injury risk.

Monday – Adventure Boot Camp (or strength training)

Tuesday – Run/Jog/Walk 28 min

Wednesday - Adventure Boot Camp (or strength training)

Thursday - Run/Jog/Walk 28 min

Friday - Adventure Boot Camp (or strength training)

Saturday - Run/Jog/Walk 2.75 miles

Sunday – Rest

A Note About Proper Footwear…

Often overlooked by runners in training is the importance of proper footwear. Think of the human body as a complex, physiological machine that if properly equipped, can accomplish some amazing things. And the "machine's" primary contact with another object when running occurs with the foot hitting the ground. The action and reaction of running occurs at this point of contact, with the ground putting a stress on the foot at every stride. (Remember, that for every action, there is an equal and opposite reaction.)

So, since we're mostly running on evenly paved surfaces, you are going to want to find a shoe that provides both comfort and shock absorption. When in doubt, go with the most cushioning as this softens the blow to your body on each stride and reduces your chances for injury (including shin splints, achy knees, etc). It's also important to remember the fact that with proper form, the ball of the foot will absorb the brunt of the body's impact with the ground, putting an intense amount of stress on the foot as essentially an area of a few square inches bears most of your body weight.

One last thing. The idea of striking the ground with the ball of your foot should not be taken 100% literally. However, it is a great concept to focus on during our runs as to avoid the pitfalls associated with flat-footed or toe running, and the closer you can be to striking with the ball of the foot the better off your running will be.

If you have concerns about your running shoes, or develop foot pain or shin splints, have your feet properly fitted at a running store – they’re the experts in finding the right shoe for your foot! Here in Cincinnati, I recommend Bob Roncker’s Running spot: www.runningspot.com/

Okay, for those in Cincinnati, I look forward to seeing you tomorrow morning at 7am for 2.5 miles!!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Next Week's Running Schedule...

Below is next week’s (starting June 8th) running schedule as well as some critical information about the importance of strength training to enhance your running and protect your body.

Here’s the week three schedule:

Monday – Adventure Boot Camp (or strength training)

Tuesday – Run/Jog/Walk 25 min

Wednesday - Adventure Boot Camp (or strength training)

Thursday - Run/Jog/Walk 25 min

Friday - Adventure Boot Camp (or strength training)

Saturday - Run/Jog/Walk 2.50 miles

Sunday – Rest

The Critical Importance of Strength Training for Runners

Strength Training is a foundational component of a comprehensive running training program. Here are the importance and benefits to a properly designed strength training program:

Injury Prevention:

• Injury rates among runners can be extremely high (at the high school level, cross-country runners experience more injuries than athletes in any other sport, including football and gymnastics).
  
• One of the most effective means for minimizing tissue trauma associated with distance running is to develop stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should perform regular strength exercise.
  
• Contributes to prevention of shin splits, stress fractures, lower back discomfort, knee problems and hip injuries common to distance runners.

Performance enhancement:

• Allows runners to adhere to a training schedule and thereby maximize performance.
  
• Improved muscle strength/endurance.
  
• Improved joint flexibility.
  
• Increased force/power production.
  
• Improved running economy - research indicates 4 percent less oxygen used at sub-maximum running speeds. Translation: you don’t have to run as hard to go faster.
  
• Increased basal metabolic rate contributing to improved fat loss & body composition.

Here’s some basic running facts, from a human movement point of view:

• Running occurs one leg at a time. This is the primary reason we do a lot of single leg work in boot camp, and in our Total Fitness Makeover classes.
  
• Running is a game of GROUND reaction.
  
• Running is made possible by the body’s structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
  
• Running speed = stride length x stride frequency.
  
• Stride length is the dominant factor in running speed.
  
• Stride length is a function of strength, power and flexibility.
  
• Running efficiency is the great equalizer; less VO2 needed to run faster. Again, you don’t have to run as hard to go faster.
• Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
• We run from our bellybuttons out (i.e. from the inside out) – not from the bottom up.
  
• The core of the body is “command central” during all human movement, especially running.
• The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).

With that in mind, we must train the body in a way that enhances the basic movement patterns of running. These include:

• Incorporate single leg training (e.g. the Bulgarian Split Squat or Super Skaters, one leg stiff-legged dead-lifts, step ups, etc).
• Train predominantly in a standing position.
• Train in diagonal patterns – opposite hip to opposite shoulder – just like we run (Diagonal Power Chops, bicycle crunches).
• Emphasize the transverse (i.e. rotational) plane of motion – it dominates running. (Bicycle Crunches, Russian Twists, Reach Arounds, and other resistance running exercises like the partner band run).
• Focus on “pulling,” not “stomping” power for improved stride length (the Partner Manual-resistance Hamstring, Stiff-legged Dead-lift, Reverse Leg Raise, Glute Raise).
• Focus on foot-plant balance and stability to minimize “power leaks” at foot plant (again, the Bulgarian Split Squat or Super Skater).
• Focus on power and metabolic conditioning (Think Suicides & Partner Resistance Band Runs here!!)
• Focus on initiating and controlling running from the core of the body downward.

What does this all mean?

It means an increase in core strength and a longer, more efficient stride length! These exercises allow you to become a healthier runner, free from injury while improving your performance and provide single leg power, stability and balance.

Don't underestimate the importance of strengthening your muscles for significant running improvement.

For those of you in Adventure Boot Camp, or working in the studio, or performing the above exercises on a regular basis, all of your strength training needs for maximal running benefit are sufficiently being met.

I look forward to seeing you tomorrow morning at 7am (here at the studio) for 2.25 miles and a successful completion of week 2!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

This Week's Running

Congratulations on completing week one of running!!

So, how are you feeling after week one's training? Did you surprise yourself with how much you can actually do? You nearly knocked out 6 miles in total last week, if you trained all 3 days.

We are just about 6 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 11, click here for a Flyer). For those of you who completed 2 miles this past Saturday, you can see that a 5K is only one additional mile. And with 6 more weeks of preparation, you’ll easily be able to complete it. Between now and then your endurance and pace will significantly improve.

Remember, the best method to prepare for any distance of running is the combination of slow paced jogging and walking. Walking is just part of the process. Many people assume they will be able to run two miles from the start, and that it is somehow embarrassing to stop and walk. Wrong! It’s the absolute most beneficial & effective way to improve. So, walk when you need to walk…and then pick back up with a slow jog when you’re ready.

It’s also not necessary to worry about speed. In the beginning, newer runners should jog slowly enough to maintain a conversation. The key is not to run out of breath, and as a result, out of motivation. There will be room for increasing speed in the future. For now, we should focus on completing the time & distance goal of each week…increased pace will come.

Here’s the week two schedule:

Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 23 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 23 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 2.25 milesSunday – Rest

Also Remember:

Drink plenty of water prior to your training runs.

If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about 30 – 60 minutes before exercise. Drink water before and immediately after each run, and with all food.

As always, please let Leah or me know if you experience any unusual aches or pains as we progress. You can reach Leah at 513-515-6632 or leahosgood@yahoo.com.

We'll see you at Crossroads on Tuesday and Thursday, then back at the HealthStyle Fitness studio on Saturday!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Next Week We Start Running!

I’m very excited to get started with the 2009 running group next week!

As an overview, we’re going to start slow and easy, and develop our cardiovascular systems over time.

For some, you’ll combine slow jogging and walking. Others may jog for the entire duration of our sessions. Always remember, it doesn’t matter where you are when we start – You Will Improve!

Some may have been active longer than others recently. All that matters is that we are improving, individually - this group is designed to be a structure way to get additional cardiovascular exercise in each week, and if you want to do a 5K, you’ll be ready in a couple of months.

If you want to then work toward a 10K, you’ll be ready a couple of months after the 5K. And of course those who want to continue on with a half marathon and then the full Flying Pig marathon next May will have the opportunity.

Things to keep in mind:

1. If you have a history of foot, ankle, knee or back pain, please let your doctor know what you are doing. We’re going to train in a way that minimizes pre-existing injury and that starts with speaking to your doctor (if appropriate). If at any time something hurts, stop immediately and let Leah and me know.
2. Go at your own pace. You’ve heard me say this before, but always remember to go at a pace that is comfortable for you. Slower is always better in preparing for long distance cardiovascular exercise or running! If you go too hard at the start, often you have too little energy to make it to the end.
3. Get fitted for very good running shoes! You don’t have to go out tonight, but within the next 2 weeks you’ll need to have a pair of running shoes that are dedicated for running alone. Go to Bob Ronckers and have them fit your foot. Every foot is unique and Bob Roncker’s Running Spot will ensure you get the proper footwear. I have a $10 off coupon for you – just ask me or Leah for the coupon. Proper footwear is critical!
4. You’ll need a sports watch. On Tuesdays and Thursdays we’ll train for a period of time. And since everyone is going at their own pace, you’ll need a watch to tell you when it’s time to head back in. To start we’ll be going for 20 minutes. When you're close to the 10 minute mark, it’ll be time for you to retrace your steps back to your starting location. All you'll need to spend is $10. Click here for sports watch options at Target!

For those in Cincinnati, we’ll be meeting at Crossroads Church at 5:30am on Tuesdays and Thursdays for an individualized-paced combination of walking/jogging or easy jog for a given time period.

Then on Saturday mornings we’ll meet at the HealthStyle Fitness Studio at 7am for a distance walk/jog or run. And, each week we’ll slowly progress and build upon the previous week. In the first few weeks of training, plan on 20 – 30 minutes of training time for each session.

If you cannot participate in Tue/Thu/Sat group session, you can follow the plan on your own. Each week I will be emailing the training routine to everyone in the group – so you can follow it on your own or join us for any of the group sessions as your schedule allows.

Training Schedule – Week One

Tuesday - Run (or walk/jog) 20 min

Thursday - Run (or walk/jog) 20 min

Saturday - 2 miles (walk/jog)

Sunday - Rest

Additional Notes of Importance:

• Drink plenty of water prior to starting.
• By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of a long run. Start with jogging one to two minutes and walking two to three minutes. As your cardiovascular fitness increases you can adjust your run/walk ratio to running 5 minutes/walking one minute. You WILL improve using this system!
• Be sure to do the running portion slow enough at the beginning of every run (especially the longer runs) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
• If you body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
• Stay conversational on all of your training sessions for now. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
• As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
  

Above all, be a smart runner...and have fun!!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Are You Ready to Run?

The Flying Pig Marathon really did a number on me, and I didn't even run the 26.2 miles last Sunday.

But, I did train with an incredible group for almost a year in preparation for it.

This is a group where we started running very short distances, and built up over a year to being able to complete a full marathon.

And I was SO close to doing the marathon.

But I violated my own training philosophy. In one short 5 day span I just did too much in too short of time, in order to accommodate an important family vacation.

It was a valuable lesson. Stick with the principles of science, how the body best responds to progressive overload! But, I have no regrets, I grew out of the experience. I'm smarter and wiser. And, I'm way more fit than I was a year ago.

Seriously, how many people can say that they've run 21 miles during a single exercise session? ;)

So, instead of running, I excitedly watched the joy of each of the running group members achieve an amazing milestone that they'll carry with them for the remainder of their lives.

And in that process, I became even more inspired and recommitted to complete my own marathon.

May 2, 2010 will be my day!

And, I'm inviting you to join me.

Before we get into the details of how you can join our next running group, here are a few running benefits to entice you to consider making a similar commitment.

Benefits of Running:

1. Running Makes You Feel Good. Ask any long time runner and they often refer to the "runner's high" they feel during and after their exercise of choice. Runners will tell you that they have a significantly clearer mind, as well as a significant reduction in stress, through running.

2. Running Allows for Good Heart Health & Great Fitness. Running, or any cardiovascular exercise for that matter, keeps your heart healthy by reducing plaque buildup in the arteries. As you become increasingly fit, the quantity of blood that your heart pump with each beat goes up substantially, while reducing the number of times your heart needs to pump per minute. Having a stronger, more efficient heart allows for better nutrient and oxygen delivery to all of the cells of your body, giving you significantly more energy and better health.

3. Running Leads to Weight Loss. Running speeds up metabolism and allows you to burn significant calories. In addition, many runners report that their appetite dwindles for a period of time post exercise. And although resistance training and quality nutrition are critical for optimal health and body weight, the functional caloric requirement of consistent running is substantial.

4. Running Enhances Self Esteem. Along with the benefits of feeling and looking good, runners often report higher levels of confidence and self esteem. Those who set goals for achieving a 5K or 10K, half or full marathon get a tremendous feeling of achievement as they cross the finish line. The synergistic accumulation of all the benefits of running allow for a sense of considerable self-satisfaction.

5. Running Gives You a Sense of Connection. Whether you have a running partner, use a group training program, or just enjoy saying hello to your neighbors as you run past, the nature of running is one of human connection. All you have to do is attend a running event to watch the support of fellow runners and onlookers to get a real sense of how running allows you to feel a part of the community.

If you've ever wanted to train for a 5K, 10K, half or full marathon, the opportunity is here. Contrary to what you may believe at this moment, it's not as insurmountable as you think. With the proper guidance and small weekly progressions, you can achieve any distance up to a full 26.2 miles. Our next running group begins on May 25th!

For more information on joining these first time runners,

click here!

Have an great Tuesday!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Congratulations!!

my hero:

So, how are you feeling today, marathoner??

I imagine you’re feeling a mixture of a tremendous elation in completing a grueling marathon, and some fatigue, muscle soreness and joint pain.

Over the coming days, schedule in 20 – 30 minutes of continuous light aerobic activity, like a brisk walk or some easy ellipticaling each day until the soreness is gone.

In terms of delayed onset muscle soreness, tonight you’ll feel it more than earlier today, and tomorrow may be the peak of your discomfort. By Thursday it’ll start improving. The more easy movement you get in, the sooner you’ll feel better.

And boy, was I ever excited to see you during the various stages of the marathon yesterday, and of course at the end. You all are my hero’s!! Truly.

I realize it may be too early for some on you to think about, but I’ve heard from several people about what their next event is going to be.

Whatever it is, is fine. I’ve heard some are going to run another marathon, some will be doing an upcoming Half, others are unsure at this point.

Many of you have expressed an interested in keeping our running structure going. I’m all for that!!!

In fact, it’s SO MUCH EASIER to continue training, than it is to cease training and then start back up from a less conditioned standpoint. My guess is that you've never been more fit than you are RIGHT NOW!

My goal is to complete the Columbus Half faster than I did last year.

I go see my doc today at 2:30 to see how my healing has progressed. I did end up running almost 2 consecutive miles yesterday (by accident), and felt great!

So, please reply to this email if you’d like to continue our training structure of Tue/Thurs/Saturday morning, or some version thereof.

In the meantime, savor the incredible day you had yesterday!! I'm super proud of you!

And don’t forget to move, move, move!! Easy movement.

Talk with you soon!!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com