A Fundamental Guide to Long Runs

index sitemap advanced
Long run on an asphalt highway
Long run on an asphalt highway

Many runners, especially newbies, are of the mindset that running long is a workout done solely for preparing for a half marathon, full marathon, or an ultramarathon. In actuality, there’s quite a bit more to the story. They are an important part of a properly balanced training program for runners of all stripes. It is just one aspect of the 10 habits of highly-successful runners. By the way, the same logic applies to walkers as well.

Weekly long distance runs also supply key benefits for athletes that are preparing for a 5K, 10K, or any distance. It also keeps the body from plateauing for individuals intent on burning calories for a weight loss program.

In short, longer distance, slower workouts are just one more factor in a comprehensive workout program. Your easy and recovery runs should make up the bulk of your program in order to avoid injury.

Round out your weekly routine by adding in some interval workouts, fartlek, tempo runs, and sporadic pick-ups to activate your fast-twitch muscle fibers for developing speed. Adding in some hill training will boost leg strength and teaches your legs to handle lactic acid build-up.

Whatever type of workout you have planned for the day it’s important to stick to your workout warm-up routine. It might not seem necessary for a slow long run but in fact it is. And after all, there is something to be said for conforming to habit to keep you honest. The importance of rituals in our everyday lives keeps us balanced.

Long Distance Running Stimulates Physiological Adaptations

Running Times (sadly, a now-defunct magazine) coach and columnist Greg McMillan rightly pointed out that there are 3 distinct physiological adaptations that distance training provides us with.

  • New capillary growth. What are capillaries? These are the smallest of blood vessels; the more you have, the more oxygen-delivery your body is efficiently capable of. The end result is that they enhance your ability to do work. Capillaries are also key during the process of dissipating heat as they direct more blood close to your skin.
  • Musculoskeletal strengthening. As Arnold the Terminator would say, “I’ll pump you up!” Similar to the way lifting weights strengthens particular target muscles, when you add stress to your legs it promotes ligament, tendon, and muscle strengthening. To maintain and build bone density be sure to get enough calcium and vitamin D in your diet. As far as supplements go, CoQ10 is highly encouraged for the many benefits for runners, especially us, ahem, older ones. See the graphic below.
  • Enzyme changes. Running long distance encourages an increase in the amount of enzymes in the legs.
The many benefits of CoQ10
The many benefits of CoQ10

Increase Your Running Distance Slowly but Surely

The majority of wise runners do their weekly long runs when they can allocate the time for both the run and the requisite recovery; usually this means the weekend. I’m comfortable with my long run on Saturday and my recovery run on Sunday. Just look at a marathon training schedule and you will see that two things stick out. First, run distance increases adhering to the traditional 10 percent rule.

Secondly, the 10 percent build-up happens every other week in most plans; a good distance on the alternate week is generally about 10 miles for a good maintenance-distance run if you are training for a marathon. It goes without saying is that this rule becomes even more important as one gravitates to longer and more intense endurance events. The second caveat of the 10 percent rule is to limit your total weekly mileage increase to 10 percent.

Make the Long Run a Social Event

There are good reasons for making your long run a social event. And, not because “misery loves company.” Rather because accomplishment loves company. This is one of the best benefits of running clubs. It is certainly much easier to roll out of bed in the sleepy pre-dawn hours when you know your comrades are waiting for you to start laying down the miles. In fact, distance training and comradeship is the foundation of many long-lasting friendships.

As an example, organizations like USA Fit have made a cottage industry of it, and some would say, have taken the concept too far (strongly encouraged to buy merch, etc.) They’re everywhere; in Texas alone there are at least 20 clubs.

These kinds of organizations seem to be largely responsible for the growing phenomenon of marathon walkers (sometimes called turtles). Not that there is anything wrong with that as long as the race organizers let walkers start at least a couple of hours before the gun for the runners goes off.

Hopefully, this guide to long runs has encouraged you to to insert them into your training regimen. Your heart will thank you, your bathroom scale will thank you, and of course it goes a long way towards managing insomnia.

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Garmin Forerunner 235 GPS Running Watch Review

Garmin Forerunner 235 GPS Running Watch
Garmin Forerunner 235 GPS Running Watch
index sitemap advanced

A high-quality running watch is even more important than the health supplements I take. The Garmin Forerunner 235 is the third Garmin I’ve worn over the years and miles. My first one was the 310 XT. Nice watch but it was the early days of GPS and the thing was huge and orange. Not something to wear to work as your default timepiece.

My next one was the 220 which was an improvement in size, aesthetics, and functionality. When it bit the dust after years of loyal service I decided to up my game and buy a 235. It was a smart move.

Garmin Forerunner 235 Features

As I said, the 235 was definitely a step up for my running needs. Here are features that stand out for me.

  • Very fast GPS acquisition. Whereas my 220 would average a minute to be GPS ready, the 235 typically takes 5 – 10 seconds. One less frustration in life, eh?
  • Tracks distance, pace, time, and heart rate. The heart rate is picked up from the underside of the watch. No more bulky chest straps!
  • Activity tracking records daily steps, distance, calories, and sleep.
  • When you are out of GPS sight you can still get your metrics. The built-in accelerometer records distance and pace data when you are running on an indoor track or treadmill. I can’t vouch for its accuracy but it feels to be within the realm of legit.
  • The ability to customize your data fields, and download watch faces, widgets, and applications.
  • For those who spend all day at their desk, the watch has a red “move bar” on the left side of the face that will appear when you haven’t moved recently (see the image at the top of the page. A trip to the coffee bar and a short leg-stretching stroll will make the bar go away. This is a nice touch for those on a weight loss program; all those steps add up.

Computer Syncing and the Garmin Connect Website

Garmin Connect Partial Screenshot
Garmin Connect Partial Screenshot

The watch uses USB to your computer to sych data, download software updates, and charge the watch, which is fast enough to avoid frustration. After synching with Garmin Express (an app on your computer), one click will bring up the Garmin Connect site. The image above is a partial screenshot of the main landing page. The various blocks give an overview of the various data modules and the menu bar on the left allows drilling down for details.

There is no charge for displaying and storing your data. The many charts and graphs are very detailed whether it’s sleep patterns, weight (which you enter manually), cumulative mileage on your shoes, and much more. Drilling down from the calendar will show workout details along with a detailed map of your course with street names, which is handy for repeating courses or planning a new one.

All in all I give the Garmin Forerunner 235 GPS watch 4 out of 5 stars. Unfortunately, the “activities” to select do not include “walking” which I could have used in the weeks after recovering from surgery (you can get that with a downloadable app which is good for walkers and hikers). But I’m back to straight-up running again so it’s all good.

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Body Weight, Fat Percentage, and BMI

index sitemap advanced
Weight loss before and after
Weight loss before and after

Here we are in February. Was weight loss one of your New Year’s resolutions? How’s that working out? Weight loss is kind of a nebulous term. What most people really want is fat loss, not to be confused with lean muscle mass loss.

When a person goes on a diet and introduces weight training, the number on the scale starts to lose its meaning and those pounds reflected are not a good way to judge progress. Your “body weight” may not change much but your percentage of body fat does. Why? Because muscle weighs about 15-20% more than fat so the same “weight” of muscle occupies less real estate than fat. The way your clothes fit give a better indication of your progress than the scale does. Of course, if you do not introduce weight training the scale becomes more of a better indicator. This is also true if you take up running.

BMI is the Best Body Fat Guideline

To maintain optimal health it is important to reach and maintain a certain percentage of body fat. There are many components to your weight such as bone density, level of hydration (water), and organs. BMI or Body Mass Index is a method of estimating a person’s body fat percentage based on their weight and height measurement which it assigns a reference number to. It is easy to calculate. Try it below.

It is helpful to continue to weigh yourself on the scale but to get a real grasp on your “weight”, keep referring to the BMI calculator for an assessment of what you really want to know. The longer you are overweight the more chance you have of high blood pressure, stroke, heart problems, and type 2 diabetes. Don’t relapse into your old fat-inducing bad habits.

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Top New Year’s Resolution Ideas and the Path to Success

index sitemap advanced

As the old year fades into the sunset and the new one is ushered in, people all over the world will be indulging, not only in partying but in vowing to self-help. Here is a list of the top New Year’s resolutions for 2020.

Running for fitness and health
Running for fitness and health
  • Getting in better physical shape. This is one we should all be doing and there is always room for improvement. Choose something you enjoy — running, walking, cycling, swimming, yoga; the list is endless. Physical fitness can be as frugal or expensive as you want. My favorites are running and walking (with the dog). I only shell out about $200/year in running shoes.
  • Stop procrastinating. The largest obstacle keeping most people from closing in on their goals is the natural desire to relax and indulge in some frivolity rather than working hard. As soon as you get used to procrastinating it’s hard to avoid, so be prepared to put in a lot of work to change this normal tendency.
Low-carb spaghetti carbonera
Low-carb spaghetti carbonera
  • Eat healthier. We could all do a bit of cleaning up our eating habits. The good news is that access to better food choices is better than ever. Try making something new like my low-carb carbonara pictured above. Eating out is fun but spending time in the kitchen will save you money (so you can pay for that workout gear) and allow you to control the ingredients. Go with whole wheat bread rather than fluffy white. James Hamblin of The Atlantic says, “As many eaters of bread came to understand that white bread is a nutritional equivalent of Pixy Stix—the nutritious, fibrous shell of the wheat having been removed, leaving us with only the inner starch, which our bodies almost instantly turn into sugar—it needed some rebranding.” Eat more fruit. Incorporate nuts into your daily eating regimen. Try a new diet.
  • Expand your confidence and take some chances. Most people don’t exercise their confidence enough and this limits their potential. This is true in the workplace and out of it. In fact, in most cases workers that display confidence are the ones that get ahead. This is true of taking chances as well. If you don’t try, you’ll never know. The best time to start the new you is the beginning of next year when New Year’s Eve is in the rear view mirror.
  • Bring in more money. It’s never enough, is it? While it is important to strike a work/play balance in life, there’s a lot to be said for having a cash cushion. It is never too soon to plan (and save) for retirement. And while we are on the topic of bringing home more bacon, consider improving your credit score.
  • Stop smoking. This one is a classic. Unfortunately, it is one of the hardest to achieve. I should know; I quit about 35 years ago. While we are on the topic, the jury is still out on vaping. Whichever habit is in question, it’s too much money for too little return.
  • Indulge in more quality sleep. Most people don’t get enough. The recommended amount is 7-8 hours. Do you get that much? According to livescience.com, “About 65 percent of Americans get a “healthy” amount of sleep, or at least 7 hours a night, while 35 percent get less than 7 hours of sleep per night.” My Garmin 235 watch syncs with the computer and one of the things it does is generate a graph of my sleeping time and pattern. It’s very eye-opening.
A money house
A money house
  • Read more books. Everything competes for our attention today — the internet, TV, radio, the cell phone. Books may seem old school but they educate, entertain, and improve the function of our brains more than anything electronic. And if you use your local library, it’s a (gasp!) free activity! One of my best reads this past year was Dennis Prager’s Rational Bible: Exodus. Here’s a list of my book reviews.
  • Get out of debt. We’ve already touched on the topic of making more money. If you are in debt (and who isn’t) it is just as important to change that. Look into consolidating your loans. Move credit card balances to a lower interest card. Ditch your bank and join a credit union; you will get favorable interest rates on savings and loans. All these small changes add up.
  • Learn a new language. This is good for your brain health and communication skills. For example, I am fluent in Spanish. Living in Texas, that’s a good thing. Learn a language that you can use locally. Use it or lose it, as they say.
Maggie the Border Collie
Maggie the Border Collie
  • Adopt a pet. We’ve got 4 adopted dogs. Science tells us that pets are good for us so we must really be doing great! Of course having a pet involves responsibility so be ready for that.
  • Take up a new hobby. As an example, my favorite is woodworking. Some people even parlay this into a side gig.

Hopefully this list of top New Year’s resolutions will get you off to a great start. Share it with your friends and social media! Enjoy a bit of frivolity as the old year drifts away.

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

A Book Review

index sitemap advanced

At first glance, this book by Alex Hutchinson would seem to be just another running book. After all, that’s what the cover photo shows. But in reality the book examines the slippery nature of endurance by looking not only at running, but also mountain climbers, skiers, cyclists, free diving, and more. Regardless of the activity, the boldest among us continue to push the known boundaries of endurance.

Is There a Limit to Endurance?

This is the central question of the book. It turns out that endurance is analogous to nutrition; every day it seems some “qualified person” comes up with the latest and greatest theory. Case closed; mystery solved. Well, until the next day. Then someone comes along and changes the game; moves the marker.

New records are constantly being set, from 25-year-old medical student Roger Bannister’s 4-minute mile to Eliud Kipchoge of Kenya setting a new world marathon record in Berlin. He ran an amazing time of 2:01:39. Ask anyone who is a distance runner; this time is phenomenal under any circumstance. Kipchoge says, “It’s not about the legs; it’s about the heart and the mind.”

He’s on to something there and that is precisely what this book explores. We can talk about physiology all day long but there is something else going on here. The real issue is that the “something” is so hard to quantify.

This book is a must-read (or in all honesty a must-listen since I listened to the audible.com release on my long runs) for any of us weekend warriors who are looking for a little bit more inspiration. The latest nutritional supplement may give us an edge or not but is it real or a placebo effect? Does it matter? You decide.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


10 DIY New Year Projects to Tackle

index sitemap advanced

The clock is ticking down to the new year. That means many things but here are two to consider. Since spring will soon be here it’s time to start planning new year projects. After all, it is a time of new beginnings. Also, right around the temporal corner is income tax refund time to fund those new projects. This may be good news for many–under President Trump’s tax bill, the marriage penalty is mostly gone and the standard deduction is vastly improved.

With those considerations in mind, consider these 10 home improvement and personal improvement projects.

Start Exercising More

A healthy runner is a happy runner.
A healthy runner is a happy runner.

Pick your sport. For me that means running. Worried about the cold weather? Don’t. It’s not a problem with these cold weather running tips. Other activities are good candidates and one bit of good news is that many are quite inexpensive. Walking and running really only requires comfortable clothing and the right shoes. Cycling is great but requires a heavier investment. Swimming is good if you have access to a pool or open water such as a lake or a beach.

Install a Rainwater Collection Barrel

A Rainwater Harvesting Barrel
A Rainwater Harvesting Barrel

Rainwater collection or rainwater harvesting as it is sometimes called is becoming increasingly popular. The idea is simple; as you can see in the above photo, you just install the barrel under the downspout from your rain gutter. A screen on the top keeps leaves and other debris out. The black overflow tube at the top can be directed wherever you like and the spigot at the bottom is threaded to accept a garden hose. It works on the gravity feed principle and provides water for your garden or flower bed. Need more water? Link the overflow tube to another barrel. Using this water not only saves money on your water bill, but plants prefer the pH of rain as opposed to tap water.

Install an A/C Condenser Coil Misting System

Cool-N-Save A/C condenser misting paddle
Cool-N-Save A/C condenser misting paddle

This simple innovation will really save on your electrical bill during the summer heat. When the compressor kicks on, the upward breeze from the fan lifts the paddle. This opens the valve allowing cool water to flow to the four misting nozzles. This lowers the ambient air temperature which reduces the amount of work the condenser coils must do. This inexpensive tweak saves money and installation requires only about 30 minutes and some basic hand tools.

Make Needed Roofing Repairs

A new roof with a dormer
A new roof with a dormer

Having a solid, secure roof is critical. They can really take a beating during the winter. They should be inspected, and repaired if needed, twice a year. Minor repairs such as replacing individual shingles or flashing can be done on an individual DIY basis. For more extensive work, hire a roofing contractor.

Build a Walk-In Kitchen Pantry

A Walk-In Kitchen Pantry
A Walk-In Kitchen Pantry

If your home is anything like ours, there’s just not enough storage space in the kitchen. My solution? I built a walk-in kitchen pantry. As you can see in the photo, the back door in the kitchen opened into the garage. I just “stole” some space from the garage and installed the walls (with insulation), turned the existing door into a case opening, and added an energy-efficient door into the rest of the garage. If you are comfortable with framing, hanging drywall, and laying ceramic tile, this is a great weekend DIY project. Follow the link for details.

I certainly hope these DIY New Years projects have inspired you. If so, I would appreciate you sharing these pages with your friends. Have a great New Year and thanks for visiting!

See the Next 5 DIY New Year Projects Here


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


Should Runners and Others Supplement with CoQ10?

Health Benefits of CoQ10
Health Benefits of CoQ10
index sitemap advanced

To use fitness supplements or not to use fitness supplements; that is the question. Like nutritional needs, the definitive answer seems to flip-flop periodically depending on the most recent studies. Sometimes these “studies” are actually funded by a supplement manufacturer and that is certainly a red flag.

But many times they are conducted independently by reputable sources — these should be taken more seriously. Look for researchers from universities or sports  research labs for the most reliable results.

Do Athletes Have a Special Need for CoQ10?

The general consensus to this question is “yes.” Although sedentary people also need it, runners and other fitness enthusiasts have special needs to satisfy. As the image at the top of this article shows, it helps in areas such as energy, inflammation, cardiovascular, and soreness (think 
DOMS or Delayed Onset Muscle Soreness).

Another area of benefit is the antioxidant CoQ10 provides. Antioxidants protect us from the damaging effects of free radicals. These are produced in our bodies when we are exposed to things like sunlight, chemicals, and airborne pollutants such as vehicle exhaust fumes. So if you are out running the roads in the daytime…

The Problem with CoQ10 Supplements

There’s always a catch, right? Well, there are many brands on the market but they are not all created equal. The ones you want to avoid are the synthetic ones that are made from tobacco leaves; they are fairly ineffective. These are referred to as the “cis form.” 

The type that really delivers is the “trans form.” This is identical to the CoQ10 produced naturally within the body. The label may say trans form or Ubiquinone USP Grade. Further, absorption can be an issue. Personally I take the Qunol Ulra CoQ110 which boasts 3 times the absorption of regular products because it is both water and fat soluble.

Two More Considerations

First, you should know that the natural amount of CoQ10 present in your body drops as you age. By the time your 50th birthday rolls around the depletion really begins to accelerate.

Secondly, statins, which are prescribed to lower cholesterol, severely deplete your body’s natural levels of CoQ10, which can be very dangerous. A Columbia University study found that within 30 days, your levels of CoQ10 can be decreased by half.

So the bottom line? If you work out, or are approaching 50 years of age, or are prescribed a statin drug, you should seriously consider supplementing with CoQ10.


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


Adidas Men’s Running Supernova Tokyo Jacket Review

index sitemap advanced
Adidas Men's Running Supernova Tokyo Jacket
Adidas Men’s Running Supernova Tokyo Jacket

With the weather cooling off and the rain coming more frequently I went in search for a dependable running jacket for running in the cold weather. As an Amazon Prime member I had a plethora of choices. One thing I always do is read the reviews on the Amazon page carefully. I have found that if people actually take time to write the reviews, you can discount some and regard others with credibility but you can always spot common threads. Thus I settled on the Adidas Men’s Running Supernova Tokyo Jacket.

Fancy name and I haven’t figured out what is “Tokyo-ish” about it but I give it 5 stars. I had narrowed my choice down between this one and a cheaper competitor but the competitor’s Amazon reviews had so many complaints about zippers that I nixed it. The last thing I want to fuss with on a drizzly run is crap zippers.

Water Repellent Features of the Adidas Jacket

First, I should mention that it is super comfortable. Up until this point I had been using a Tyvek jacket from one of the ultramarathons I had done in the past. The problem is, Tyvek material does not breathe although it is perfect for wind-breaking when you are warming up before a race. No wonder it is used to wrap houses before the siding goes on.

The Amazon page claims, “Water Repellency through buttery soft knitted fabric that rejects water and keeps you dry.” This is true. I had to wait for a cold, drizzly day to verify this and sure enough, the rain beads up on it like a freshly-waxed car. While still breathing, I might add. How it does both, I do not know. It brings to mind the old joke of two rednecks discussing the virtues of a thermos bottle. One says, “It keeps hot things hot and cold things cold.” To which the other redneck replies, “But how do it know the difference?” OK, bad joke, but that’s just me.

adidas Men’s Running Supernova Tokyo Jacket, Semi Solar Yellow, Large

Plenty of Pockets

There is one zippered pocket on the shoulder which is the right size for a cell phone that is lined to keep any moisture out. There are two typical pockets on the outside that you can slip your hands into. Finally, there are two wide pockets on the inside that I like to carry my wallet and keys in when I make that inevitable stop at the grocery store after a run.

I might add here that the jacket did not come with a hood as the Amazon page claimed. It did not disappoint me too much because I’ve never been a hoodie kind of guy, yo. But if this is something that is important to you, take it into consideration.

This jacket also features a “tail” (think of a tuxedo tail without the split). It looks a little goofy but comes in handy keeping your butt dry in the rain. If you are not using it there are snaps to tuck it up inside. Handy, yes?

Many Colors to Choose From

I really wanted a high-visibility color like the orange or lime green but I ended up choosing the blue pattern (see the pic at the top of this page). The solid colors have a kind of “transparent” look on the sleeves that I didn’t cotton to.

So, all in all, I give this Adidas Men’s Running Supernova Tokyo Jacket five stars for comfort, water-repellency, zipper quality, breathability, and overall workmanship. It is not the cheapest running jacket at about $60 but if you are an avid runner and spend your winter hours pounding out the miles with the chance of rain, sleet, or snow, it’s well worth it.

Tan-Through Shirts and Bathing Suits for Men and W

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


Running in the Cold Weather

index sitemap advanced
Running in the Winter Snow
Running in the Winter Snow

When I headed out the door this morning to put out the trash and the recycling bin I noticed a small change in the air. OK, the temperature was almost exactly like yesterday and the humidity was not giving me a break, but the air had a certain feel to it. We have turned the corner.

Fall Season Running

Here in South Texas, fall is the best time for running. Spring is good but fall is the best. Maybe it’s just a feeling of relief from the summer heat. Whatever, as long as it cools off.

This doesn’t mean I’m ready to start breaking out the singlets or t-shirts yet (those that I still have left after the flood from Hurricane Harvey) but not having to carry a water bottle is a relief.

I favor trail running in the fall. The trails can be stifling in the summer heat but in the cooler temps with the leaves falling it can be a mystical experience. One caveat–I still have to remember to keep moving; the mosquitoes will find idle bodies.

Winter Running Clothes

When it gets really cold it’s hard to decide what to wear. I like watch caps (or beanies if you prefer) but they can be itchy depending on what they are made out of.

Long sleeve t-shirts work well for me. A windbreaker and a pair of gloves are also nice since they can be put on and removed as the situation calls for. Generally, I don’t need anything on my legs. I don’t know why. Even when I was stationed in the tundra-like state of Maine I didn’t need those long johns on my pins.

That said, I am no stranger to running tights. The better quality ones are light enough to be comfortable without being stifling. Remember that what feels warm enough when you start will quickly become uncomfortable.

Don’t Change Your Running Routine Too Much

When the weather turns cold, it’s tempting to modify the successful training routine. This can be a mistake. What worked before will continue to work. If you are doing marathon training you can still continue your yoga or stretching, just do it inside.

Rather than shortening your workouts, search out better locations. As mentioned above, trail running is excellent in cold weather because it cuts down on chilling wind. But there are other possibilities. The Weather Channel and other sites can give you detailed info on wind direction and strength. Plan in advance.

Running in the cold weather does require a shift in technique but it does no mean abandoning your training plan. It might help to pick a race goal to train for. Setting your sights can also set your outcome.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


Fitbit and the Myth of 10,000 Steps

index sitemap advanced
The Japanese Manpo-Meter Step Counter

Who doesn’t recall the obese prison guard on Orange is the New Black several seasons ago monotonously stepping in place because, “10,000 steps a day will cause weight loss.”

Well, that’s not rocket science. Sure, calories burned vs calories consumed will result in weight loss. But although Fitbit has capitalized on that and put 10,000 out as a magic number, it is still just an arbitrary number. There’s no there, there. On their site they say, ” When you join Fitbit, the default goal we set for each member is the magical number of 10,000 steps a day.”

Where the Fitbit Myth Started

Although 10,000 steps is just a number grabbed out of thin air, it does have a history and it didn’t start with Fitbit. Back in the 1960s, following the Tokyo Olympics, a Japanese company began selling the MANPO-METER which was basically a pedometer. They decided that 10,000 steps per day was just what the doctor ordered for better health.

Of course, there was no doctor; this was pure marketing and it worked like a charm. And after all these years, modern marketers have put lipstick on the pig and the Fitbit phenomenon has been the result. It’s hard to walk down the street and not see a handful of people checking their wrists.

The Good News; it Doesn’t Matter

Alright now that the myth-busting is over let’s get down to science. Yes, for fitness and better health we do need exercise. 10,000 steps is a worthy goal but not all steps are created equal. As a rule of thumb, it has long been bandied about that you have to burn 3,500 calories to lose one pound of fat.

But some researchers now cast doubts on that fact. Like everything else, there are just too many variables involved. Bottom line, not all steps are created equal.

To make your effort count:

  • Increase your speed when walking; this will increase your heart rate and metabolism.
  • If you are running, do intervals or some form of speedwork once a week.
  • Consider training for a race. This will motivate you and put you in the company of like-minded people.
  • Hit the hills. This will work you harder.
  • Bump up your mileage/time. To ward off hitting a plateau, increase your effort daily.
  • Change your eating habits. Eat quality food, not junk. Small snacks like nuts are good to keep your blood sugar stable.

So, Should You Invest in a Fitbit?

Absolutely! Most people need some sort of device to see where they are in their training. You aren’t limited to any one type of device.  For example, I use a Garmin. It gives me elapsed time, distance, pace, elevation, cumulative mileage on my shoes so I know when to change them, and more. As a bonus it’s nice enough to be worn as an everyday watch. It also downloads my data to the computer.

It is also quite possible to get your phone to do all this but cell phones don’t always get along with sweat and rain so there will be times when that is not a good option. Today there are any number of training and weight loss apps available to motivate you and keep you on track.

So go ahead and start with Fitbit’s mythical 10,000 steps as as baseline. It is as good as any other number. And remember, there is nowhere to go but up.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.