Archive for Featured Blog

demystifying the food label

Wednesday, May 15th, 2013

Editor’s Note:  We recently received an e-mail from Cheryl M. in Little Rock, “I’ve recently started your Sofa2Success  program, and I am wondering if you’ll be adding more information on how to select the best food to go along with my increased activity?”

We always say it’s the little things that make the big difference.  With food labels it’s no different.  Once we know and understand the basics, we can navigate the endless choices that are presented to us at the grocery stores.  If you are not familiar with all the information presented on food labels, this article is for you.  We’ll be doing another article on ingredients/additives as well as the advertising claims some companies make versus the real nutrition facts soon. You will laugh out loud at some of the claims!  Please be thoughtful about what fuel you put in you and your family’s bodies!  The more you know …   

Article Via:  American Heart Association

Learning how to read and understand food labels can help you make healthier food choices.

Here are some tips for making the most of the information on the Nutrition Facts label.


Start here. Note the size of a single serving and how many servings are in the package.

Check total calories per serving. Look at the serving size and how many servings you’re really consuming. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (% DV).

Limit these nutrients. Remember, you need to limit your total fat to no more than 56–78 grams a day — including no more than 16 grams of saturated fat, less than two grams of trans fat, and less than 300 mg cholesterol (for a 2,000 calorie diet).

Get enough of these nutrients. Make sure you get 100 percent of the fiber, vitamins and other nutrients you need every day.

Quick guide to % DV. The % DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with a lower % DV — 5 percent or less is low. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more is high.

Here are more tips for getting as much health information as possible from the Nutrition Facts label:

  • Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. Find out your personal daily limits on My Fats Translator (http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/My-Fats-Translator_UCM_428869_Article.jsp(  In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet:
    • 40 calories per serving is considered low;
    • 100 calories per serving is considered moderate; and
    • 400 calories or more per serving is considered high.
  • There is no % DV shown for trans fat on the panel because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. We recommend eating less than 20 calories or (less than two grams of trans fat) a day – that’s less than 1 percent of your total daily calories (for a 2,000-calorie-a-day diet).
  • When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving.
  • When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat.

In addition to the Nutrition Facts label, a lot of foods today also come with nutrient content claims provided by the manufacturer. These claims are typically featured in ads for the foods or in the promotional copy on the food packages themselves. They are strictly defined by the FDA. The chart below provides some of the most commonly used nutrient content claims, along with a detailed description of what the claim means.

 

If a food claims to be… It means that one serving of the product contains…
Calorie free Less than 5 calories
Sugar free Less than 0.5 grams of sugar
Fat
Fat free Less than 0.5 grams of fat
Low fat 3 grams of fat or less
Reduced fat or less fat At least 25 percent less fat than the regular product
Low in saturated fat 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat
Lean Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol
Extra lean Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol
Light (lite) At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product
Cholesterol
Cholesterol free Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat
Low cholesterol 20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterol At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat
Sodium
Sodium free or no sodium Less than 5 milligrams of sodium and no sodium chloride in ingredients
Very low sodium 35 milligrams or less of sodium
Low sodium 140 milligrams or less of sodium
Reduced or less sodium At least 25 percent less sodium than the regular product
Fiber
High fiber 5 grams or more of fiber

If you can’t remember the definitions of all of the terms, don’t worry.  You can use these general guidelines instead:

  • “Free” means a food has the least possible amount of the specified nutrient.
  • “Very Low” and “Low” means the food has a little more than foods labeled “Free.”
  • “Reduced” or “Less” mean the food has 25 percent less of a specific nutrient than the regular version of the food.

 

 

 

 

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learning to love your foam roller

Wednesday, May 8th, 2013


Editor’s Note:  We always have a love/hate relationship with certain things, like foam rollers.  There is no doubt to how effective this low cost tool is for runners and other active people.  So, learn it, live it and love it! 

Self-Myofascial Release, also referred to as “foam rolling” is a stretching technique similar to a deep tissue massage that focuses on loosening overactive and tight muscles. Foam Rolling can be used as a warm up and before static stretching and as a cool down to relax tightened muscles. It is beneficial for flexibility, reducing injuries, improving muscle imbalances, muscle recovery, and overall performance.

To begin, slowly roll on desired area to find a possible knot or tender spot. Hold pressure on the knot for a minimum of 20 to 30 seconds or until the discomfort is reduced before releasing. By applying gentle pressure to the knot you are stimulating the Golgi tendon which will relax the underlying muscular tension. This process assists with restoring the soft tissue back to its optimal level of function. Once pressure is reduced, the key is to continue to roll slowly (1 inch per minute) over muscle group area, not a fast rapid roll.

As runners, we have a tendency to focus stretching our lower body, however rolling our back region is important as well. By relaxing these muscles, flexibility increases which assists greatly with our overall posture and in return our running form is enhanced.

Calf Complex (Gastrocnemius/Soleus)

For optimal pressure, place right leg over left and place foam roller under mid-calf, shift body weight to comfort level and slowly roll calf area to find most tender spot. For less pressure uncross legs.


 

 
TFL/IT Band

Lie on one side, place foam roller in front of hip. For more assistance, cross the top leg over lower leg, with foot touching the floor and the bottom leg raised slightly off floor. Slowly roll from hip joint to knee.

 
 
 
 
Adductors

Lie prone with one thigh flexed and abducted. Place the foam roller inside the upper thigh region; slowly roll to the medial thigh area.
 
 

 
 
Piriformis

Sit on top of the foam roller, position on the back of the hip, glute area, cross one foot to the opposite knee. Slightly lean body weight into the hip for more pressure and slowly move around to find desired spot.


 
 
 
Hamstring

In a seated position, position foam roller under legs to the back of upper legs, place hands to the side to support weight, lift your hips and firmly shift weight to one leg. Slowly roll from below the hip to above the knee to find desired tension point.


 
 
Quadriceps

Lie prone, place foam roller underneath top of leg, and keep foot off the ground. Shift weight to one side, roll from knee to below the hip until tension is reduced. Switch weight to opposite leg.


 
 
Latissimus Dorsi

Lie on the floor to one side with arm extended; place the foam roller under your arm. Slowly move back and forth to find tension points.


 
 
 
Rhomboids

Lay flat on your back, placing the foam roller under the upper back. Raise your hips off the ground and stabilize your head in a neutral position. Shift weight to one side at a time, rolling upper to middle of back.

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one girl with courage is a revolution

Wednesday, May 1st, 2013

Thank you so much for helping us bring the global movement to educate girls and change the world home to Oklahoma City with the sold out screening of the Girl Rising film.  Girl Rising spotlighted the stories of nine unforgettable girls born into unforgiving circumstances.  The hers projects/runhers, 10×10 and its partners are working to change minds, lives and policy.  Together we have the power to create equality for girls and change the world.  Our purpose here at runhers is to help as many women and girls as possible find their version of a healthy and happy life.

One girl with courage is a revolution.  We think all girls should be in an environment where they can dream a big dream, play safely with joy and develop a lifelong curiosity and love of learning.  The reality is that is only true for some.  We can send ripples of change with small actions – and we all can do something to connect more girls with opportunities to build the future they want.  Big change starts small.  The first step toward success is simple: pass it on. We know that educating girls will change the world.  The more people who share that message – through social networks, at the dinner table, in boardrooms, in rural villages – the more support we build.

All over the globe, violence and discrimination against women and girls violates their human rights and severely compromises girls’ health, education and the opportunity to build a better future.  Gender inequalities and biases pervade cultures worldwide, preventing women and girls from fully realizing their rights to reproductive health and equality.  We must do better.  If one girl with courage is a revolution – then what is hundreds of millions of women and girls moving with the mission of equality, safety and the freedom to choose the path they want to follow?  Each of us has the power to change this, one girl at a time.  Please consider donating some time or resources to the cause.

We are considering holding a summit regarding girls and the barriers to education/healthy living, along with possibly another screening of Girl Rising in OKC or with one of our other groups in Enid, Lawton or Tulsa.   If you or your organization is interested in partnering, please let us know.

We have also included some information and links for your reference.  Thank you again for supporting this important film screening.

10 Facts about Girls Education

Around the world, girls face barriers to education that boys do not.  But educating girls can break cycles of poverty in just one generation.  These statistics offer insights on those barriers and also illustrate the lasting impact education has on girls, families, communities and nations around the world.

  1.  66 million girls are out of school globally. (UNESCO)
  2. There are 33 million fewer girls than boys in primary school.(Education First)
  3. A child born to a literate mother is 50% more likely to survive past the age of 5. (UNESCO)
  4. Educated mothers are more than twice as likely to send theirchildren to school. (UNICEF)
  5. In a single year, an estimated 150 million girls are victims of sexual violence. (UNIFEM) [50% of sexual assaults in the world victimize girls under the age of 15 (UNFPA).]
  6. 14 million girls under 18 will be married this year. That’s 38 thousand today – or 13 girls in the last 30 seconds. (UNFPA)
  7. The #1 cause of death for girls 15-19 is childbirth. (World HealthOrganization)
  8. Girls with 8 years of education are 4 times less likely to be married as children. (National Academies Press)
  9. A girl with an extra year of education can earn 20% more as an adult.(The World Bank)
  10. If India enrolled 1% more girls in secondary school, their GDP would rise by $5.5 billion. (CIA World Factbook) (Global Campaign for Education and RESULTS Education Fund)

The Importance of Education locally (Oklahoma)

Currently, Oklahoma is ranked the 2nd worst state in the nation for women and girls, based on a number of factors including access to education, access to healthcare, domestic violence, female incarceration, human trafficking, and more.  Food insecurity is another issue that plays significantly into the education system.  An incredible amount of imagination and new designs will be necessary to significantly impact how our children grow up in the state of Oklahoma.  Many organizations will be needed to work in the estuary region where many children do not get the support they really need.  A new model of collaboration is needed, and a real sense of urgency needs to be adopted.

Here is a report of “Overall Child Well Being in Oklahoma” compiled by oica.org

http://oica.org/wp-content/uploads/2012/12/OICA-2012-Oklahoma-KIDS-COUNT-Data.pdf

Please take a minute to learn more about the film, the film makers and the cause.

Girl Rising Links and FAQ’s:

 

 

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the value of grinding it out

Tuesday, April 23rd, 2013

 
The bombing at the Boston Marathon.  The explosion in West, Texas.  The earthquake in China. The bombing of the French Embassy.  There’s more, but the events of the last few days are enough to make our heads spin.  What the people dealing with these tragedies know or will learn is that recovery and restoration is a marathon, not a sprint.  It’s a grind, a slow and difficult process.  And in the end, the people and the communities will come out the other side stronger, braver and more equipped to deal with life than before the event.  There are plenty of lessons to be learned, like the value of grinding it out.

We’re sure you’ve noticed how easy some days are – and other days it seems like getting our heads off the pillow in the morning is a huge effort.   There is great value in learning to grind through the tough days, to improvise, to find the grit inside to go on and make the day count.  This is where the most growth lies – in how you work through the difficult days, the dark hours and the long miles.  How you respond in the tough times matters, it’s where you learn the most about yourself – and those around you.

When we talk about grinding, we’re not referring to the dirty dancing version here!  We are talking about finding a way to get through the day, learning how to run/perform when you’re tired, or work effectively in less than perfect conditions – to make it to through the run, or through the day’s storm.

Grinding has been described as dreary, monotonous, or difficult labor.  It’s not pretty, in fact, it’s mostly pretty ugly.  And it’s entirely necessary.  With U.S. Special Forces selection, they wear down the candidates with sleep deprivation and strenuous hard runs, physical drills and other taxing challenges.  Then, while exhausted, they are tasked with an incredibly difficult task/mission, requiring critical decision making skills, teamwork and the ability to improvise on the fly.   The drop-out rate is high, but in the end – it is the grinders, the ones who just won’t quit, no matter what, who are honored into the elite teams.  The U.S. Navy Seal credo, “the only easy day was yesterday,” says it all.

We’re not elite special forces – but the lesson is clear.  There will be days that nothing is going right, you feel like crap and the world seems to be crashing in.  It could very well be race day.  Making the best of it, adapting your plan and always moving forward will make you stronger in every way.

Some tips for grinding it out.

  • Most importantly; think. In stressful times it is easy to lose focus on what is really important.  If you take a deep breath and spend a couple of minutes prioritizing, it will serve you well.  Focus on what’s the right thing(s) to be doing, what will allow you and/or yours to have the best chance of carrying on, surviving the day, race or whatever you need to get through.  Then grind through those things first!
  • Don’t give up on the day.  There is always a way to make something work.  Keep trying, keep going.  Many days turn out great after a really rocky start – just by grinding on!  Being relentless is a learned skill.
  • Trust that if you keep at it long enough, a breakthrough will come.  It may not be the desired result – but you know the effort was there.  Believe in the effort and you will grow stronger.
  • Taking a bite out of the elephant.  You can’t eat the whole elephant at once, so learn how to make small bites.  It’s always the small things that add up.
  • Learn to improvise.  Your race pace is shot and you are not even sure you are going to finish.  So, it’s not going according to plan – what to do?   Adjust and adapt.  Take what the day is giving you, whether it’s the weather, the attitude or other factors.  Start chopping up the course into small victories – make it to the next landmark, the next mile or the next water station.  Pride yourself on the ability to grind on to the finish.  You’ll be more proud of your ability to survive and flourish on the bad days, knowing the strength and resolve you have within.

It’s difficult at times to believe in ourselves – that we even have the capacity and the ability to get through the things that are thrown in our paths.  Life can be unbelievable hard at times, full of ups and downs.  Please don’t give up on yourselves – keep grinding through the hard times.  It helps in many cases during the hard times, to help someone out who may be having even a rougher go of it than you.  We can make such a difference in people’s lives by the simple act of caring.  You never know when you can be a hero, to yourself or to someone else.  Keep going, keep grinding on.  It’s the effort and the perseverance that makes the difference.  You are capable of amazing things when you keep stepping ahead, one step at a time!

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Boston Marathon Relief Fund #OneBoston

Tuesday, April 16th, 2013


Editor’s Note: Our running community worldwide is one family. Running is the universal language we all speak. Our hearts break for Boston, but our strength and courage in the face of these acts of terror will prevail. Good will always overcome evil. If you want to help with the Boston Marathon bombing recovery fund, here is the place to do it. Several Boston businesses have made commitments to the fund, including a $1 million commitment from John Hancock.

Massachusetts Governor Deval Patrick and Boston Mayor Tom Menino have announced the formation of The One Fund Boston, Inc. to help the people most affected by the tragic events that occurred in Boston on April 15, 2013.

Visit onefundboston.org

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race day prep

Monday, April 1st, 2013

Preparing for Race Day

The Week of the Race:

  • Carb Fuel: We have all heard the importance of “carb loading” the night before a big race but the optimal way to properly fuel is to start consuming more carbohydrates during the week. This doesn’t mean binge on your favorite pastas and eat loaves of bread in a single setting, it just means smaller portions of carbs each meal a few days before the race.
  • Hydrate: The daily recommended water intake is around 96 ounces of water – so if you aren’t drinking that much, start taking in more water! Waiting the day before or the morning of a race to really think about hydration is not your best option.  Proper hydration is a lifestyle habit.  It is essential to health.
  • No New Workouts: Save the Buns of Steel video for another week, your body needs time to rest for the big day so wait to start a new workout or strength train for after your race.  The rule is not to do anything ‘new’ physically the week of the race!
  • Be a Weather Channel Watcher: We all know the weather can change many times in any given week, so staying tuned in will help with what’s most likely so you can be prepared.  If you need to purchase new apparel, this will give you time to wear it so you will know how it will feel on race day. NOTE: wearing anything new; shoes, socks, hat, underwear could lead to potential race irritation so always play it safe with what you know works best for you.
  • Check out the Race Website/Emails: Most frequently asked questions can be found on the website as well as all race day information. Become familiar with start/finish area, course maps, water stops/aid stations, etc.  Make sure you read the race/event emails in case of any last minute changes or notifications.
  • Print Confirmations: for everything. Hotel, rentals, race registration etc. It’s better to be prepared, just in case!
  • Purchase Race Day Fuel in Advance: The race expo may not have the flavor or brand that you trained with i.e. Chomps, Gu, Accel Gel, Etc. Stick to flavors or brands you know work well for you and your stomach.  You don’t want unnecessary stomach upset due to poor planning.
  • Create your playlist:  If you’re running with music, make a race playlist long enough so you don’t get stuck at mile 10 listening to that old Christmas song you forgot was on your iPod and then worry about trying to change it which can mess up your running pace/rhythm. Or, better yet, run without music and make lots of friends on your journey to the finish line! 
  • Rest! Try to get as much rest and sleep as possible leading into race weekend. Keep stress to a minimum (I know easier said than done!)  Don’t panic. 

Weekend/Day Before:

  • Expo: try to get to the expo as early as possible. Saturday afternoons will be the busiest time so try and go Friday or early Saturday morning if you don’t want a lot of body to body contact!  If you are picking up a bib for someone, check what the race policy is to ensure you have proper identification etc. Don’t try new foods, gels, or drinks. There are always a lot of goodies and freebies to try at expos but they may not always agree with you. Take your packaged goodies with you for later but the day before a race is not the best time to test them out.
  • Ask Questions: Unsure of something, utilize the information desk at the expo. They are there to help!  Other runners are famously helpful as well – which is one of the greatest things about running – we’re all in this together!
  • Drive the route: look for parking, spectator/ family meet up areas, road blocks. Always be prepared for the worst case scenario. Know the route if you’re driving and have a backup plan in case of heavy traffic or construction.
  • Have A Post Race Meet Up Plan: Talk to your friends and family before the race and have a meeting spot for when you finish. Many races will have a designated “family area” – be very specific, there will be thousands of people!
  • Make Dinner Reservations:  Everyone counts down the days to “carb load” before the race so be prepared to wait at your favorite pasta restaurant. Another smart move is to call ahead or place food orders to go. If you’re eating at home purchase food beforehand so you have one less worry the day before the race. Go easy on your fiber or anything new that could upset your stomach or throw your GI system out of whack. Consider eating an earlier dinner so you have time to digest the meal before going to bed early.
  • Rest: Make sure and get rest! Be careful with what shoes you wear the day before and try to keep off your feet as much as possible.  Hydrate often and just chill out with a movie or some relaxing music.
  • Set Out Race Attire: Alarms go off in the wee hours of the morning on race day so prepare the night before so that you don’t forget anything and can relax and focus on all the excitement of the day! Set out all of your clothing along with your race bib, pins, iPod, watch, gels, body glide, shoes, and your race timing chip.
  • Set Alarm(s) – Allow enough time in the morning to wake up, eat, drink water, coffee etc. and do your morning *business*.

Race Day – Party Time!  

  • Leave for the Race Early: Plan to be on site AT LEAST 30-45 minutes early and add 30 extra minutes to your commute in case of traffic or detours. Yes, it is early yes but is definitely better to be there with plenty of time to use the restroom, warm up and get in your start corral.
  • Upon Arrival: Once you have gotten to the start area, familiarized yourself with the area, go to the bathroom one last time, move your legs around, warm up and then find your corral.  Settle in (as much as you can) and relax!  Check to make sure your shoes are double knotted; headband is just right, etc.
  • Start Corrals: Make sure you are in the correct corral.  You can go back in a corral but you cannot skip ahead to a faster one.

There will be crowds of runners everywhere so be prepared to start slow in the beginning. Remember that your ‘start’ time will begin when the timing chip on your shoe crosses the start line and finishes when you cross the finish!   Conserve your energy in the beginning and be patient. Let the crowds thin out before you try to “make your move”.

Being prepared and ready is the key to having a great day!  You’ll have to make adjustments and perhaps improvise on the course depending on what the day gives you, but knowing you went in prepared is a great confidence builder for enjoying your journey. It is very important to make sure you stick to your hydration and energy plan! Take it all in – the sights, the sounds, the excitement and the camaraderie of all the other runners trying to get to that finish line and picking up that finisher’s medal – and the great satisfaction of seeing all that hard work you put in paying off!  Enjoy the journey – you certainly earned it!

~ Coach Sara

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stay calm and register now

Wednesday, February 27th, 2013

FOR IMMEDIATE RELEASE
Wednesday, February 27, 2013
Contact: Sheila Kidder 405.659.2852

2013 Princess Run and Little Dude Dash Date/Location Announced

“April 14th – 4th Annual Festival to be Magical by The River”

runhers, a women’s health and lifestyle organization headquartered in OKC, announces that the 4th Annual Princess Run Festival and Little Dude Dash will take place on April 14th from 1pm – 5pm in and around the OKC Boathouse District on the Oklahoma River.

The nationally renowned OKC Boathouse District will again be transformed into a magical village on April 14th for the children’s festival. The Princess Run is a frolicking, whimsical 1.2 mile run/walk/stroll event designed to delight girls 12 and under while encouraging a healthy and happy lifestyle. The Little Dude Dash is a “wicked cool” 1.2 mile run/walk for boys. Part of the proceeds will benefit The Oklahoma City Boathouse Foundation.

The festival begins at 1:00pm as the festival opens on the OKC Boathouse District grounds. All of the venues will be open for tours and youth activities sponsored by OKC RIVERSPORT. The Princess Run will start at 2:00pm and the Little Dude Dash will start at 3:15. The 1.2 mile runs will be along the Oklahoma River trails. A full schedule of attractions and activities, along with course map and village layout will be released on March 25th.

“The Princess Run and Little Dude Dash Festival is designed to celebrate and delight in our youth. On this day, kids are our only focus (parents can run w/kids or act like kids), our creativity and imagination allows us to be as playful as they are with this festival,” says runhers special projects director Sheila Kidder. “We want the event to entertain, engage and celebrate our amazing kids while offering support and awareness for all the great things that are happening on the Oklahoma River here in OKC.”

There is an entry fee to participate in the Princess Run and Little Dude Dash event. Registration for the event is now open. The Princess Run and Little Dude Dash participant level will be capped and has sold out the prior three years. The festival is a free and open event. See www.princessrun.com

about runhers® women’s association

runhers is a dynamic and creative women’s lifestyle organization. runhers is built on the belief that women must move to live a healthy, balanced lifestyle. We produce lifestyle programs, trainings, creative forums, entertainment & amazing events. If you can imagine a better you, we can help you create it. To engage, please visit us at www.runhers.com or facebook.com/runhers – twitter @runhers – email info@runhers.com

About Oklahoma City Boathouse Foundation

The OKC Boathouse Foundation promotes the use and development of the Oklahoma River as a world-class urban aquatic venue and provides access to rowing, kayaking and fitness programs for people of all ages and abilities. OKCBF programs pursue the highest goals of sports and embrace the principles of the Olympic spirit which inspire athletes to work toward personal excellence, embrace the power of teamwork, and practice respect for all people and the environment. To learn more or get involved, call (405) 552-4040 or visit okcbf.org , facebook.com/OklahomaCityRiversport or twitter.com/riversportokc.

# # #

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speed work defined

Wednesday, January 30th, 2013

Editor’s Note:We get asked by many of you how to get faster in your running journey.  In this article Coach Sara breaks down the different things you can do to improve speed.  There are standard running ‘drills’ as well you can do that improve form and efficiency, which in turn can improve speed.  We will be doing more running ‘clinics’ to talk and demonstrate form, drills and speed work!    First thing first though, have fun and run with joy! 

By: Sara McCauley

Speed training. Something runners hear often and know it is something we all should work on, but may not completely know how to execute or add to their running schedule.

As with many things, when you start anything new, it is important to take ‘speed work’ cautiously and put thought in it before jumping in. There are different levels and periodization to consider with speed training, it’s a building block and you have to work your way to the top.

Before we get into the levels of running, I want to get you familiar with the term Conversation Pace. It is a word that you will hear and see quite often when it comes to a training plan. Conversation Pace(CP) is performed at an easy, gentle pace where you can easily hold a conversation while running and heart rate is maintained at approximately 110-140bpm. The goal of CP is to train the cardio respiratory system and muscular system to efficiently use oxygen for a longer distance.

What is it and how to add it in? 

STRIDES

Strides lay the foundation of speed training. A stride is a short burst of running for 80-150 meters. You start at a conversation pace, build speed for 40-100 meters, and then slow back down to finish the distance. It promotes efficient running form, great for short distance running, works fast twitch muscles.

For beginners, strides can be added in as speed work to replace, or in addition to, a short conversation pace run. Start at 6 strides per workout and increase your way up to 10 as endurance improves (1-2 weeks).

Strides can be used as a complete workout for new runners by repeating 6-10 times with a 1-2 minute rest, in addition to an easy run or as a warm up and cool down for more advanced runners 2-3 days per week.

TEMPO

A tempo is a steady, controlled run performed at a pace faster than a half marathon pace, at or slightly under a 10k pace.  It improves endurance and lactate threshold, teaches patience, and to run outside the normal comfort zone.

For middle distance training, tempo runs are generally 20-30 minutes and up to 60 minutes for marathon plus distances. It should be preceded by a 10-15 minute warm up and followed by a 10-15 minute cool down.  A runner can transition to a tempo run by breaking it into 10 minute segments with a 2-5 minute jog between the tempo pace.

FARTLEK

Also commonly known as “speed play” – is structured or unstructured fast bouts of running with a mix of speeds for an unspecified period of time. Each run can vary in paces, distances, and terrains.

The goal is to run a sub-maximally pace, along with short spurts of maximal pace, 70-90% effort level.  This type of running trains your cardiorespiratory system and muscular systems to work efficiently, and use oxygen with minimal muscle stress. Fartlek runs are great for all levels, teaches the body to run uncomfortably, and to gain patience and mental strength.

The length and distance can be a shorter distance/time than other runs (20-30 minutes) because of the effort level, but requires a longer (10-15 minute) warm up and cool down.

An example of executing this type of run: while running in a neighborhood or trail use landmarks as starting and stopping points. You can increase your distance each run, pyramid the distance, or any combination. The purpose of the run is to run faster than your comfort zone for a distance that your body can sustain for a period of time with minimal rest (1 minute) in between sprints.

HILLS

Hill repeats are performed with a continual brisk run uphill with a relaxed conversation pace downhill or flat surface. Hills are used to increase running strength and mental toughness, decrease risk of injury,  and to prepare for a specific type of race course.

Pace and number of repeats is dependent on the type of hill grade and goals; however, you should aim for a submaximal pace with bouts at maximal pace. When adding in hill runs into your training, ideally you want start with a grade around 5-7% over a 200-600m distance, at or faster than conversation pace.  As your running advances, you can increase the grade level and distance.  After a 10-15 minute warm up, perform 5-8 repetitions followed by 1-3 minutes of rest by jogging or walking in between repeats.  For smaller grade hills, aim for a faster 5k pace and decrease to 10k or slower as grade increases.

Note on form when running hills: obtain a forward lean without hunching or curling upper body, shorten and increase your arm cadence.

Hill runs are beneficial and can be created for all levels of runners, but always need to be treated with respect. Due to the intensity of the run, it is crucial to warm up, cool down and stretch accordingly. Over training and disregard to rest can lead to stress on joints and muscles.

If hills are not accessible in your area, be creative, have fun with it, add stairs in your run, parking garage ramps(caution!), use cross training equipment at high levels (stairmaster, elliptical etc.).

INTERVALS

Intervals are at the top of the running pyramid; to be performed at the peak of your fitness level.  They are a structured run with a specific amount of repeats, distance, pace and recovery. Most commonly performed at a track. This type of running improves fast twitch muscle ability, promotes efficient running form, teaches patience and mental toughness, and to run at a low grade of discomfort for longer periods of time. Due to the intensity, runners should complete all levels of the pyramid, run more than 20 miles per week regularly and have a base of 500 miles built before moving to the interval phase.

There are many different types of intervals, repeats, ladders, pyramids, and mixed paces. For athletes running a middle distance race (half marathon), an example of a starting interval would consist of a 10-15 minute warm up, 5 x 400m faster than conversation pace, 90 seconds- 120 seconds below conversation pace or walk recovery, 10-15 minute cool down. For marathon+ distances a distance of 800m+ should be performed.

The number of intervals should only be increased in 2-3 week increments, performed no more than once a week for novice runners and followed by a rest day or easy recovery run.  The goal of intervals, are to be performed at 95-100% effort level.

Speed work is not meant to be easy, but when incorporating anything new into your training schedule, it is crucial to take it slow, build up properly and respect what your body is capable of at that level. Someone who is new to running shouldn’t jump right into speed training without having a solid running base.  Listen to your body and be smart with your training, if you successfully completed 5x400s last week and are feeling great this week, that doesn’t mean you can jump right into 7-8 400s this week. Stick to your plan and know there is a reason behind periodization; you have to give your body time to adapt.

Be smart with your running and most importantly have fun with it!

Sources: Sara McCauley and RRCA Certified Running Coach Manual

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stalking awareness month

Wednesday, January 30th, 2013

Press Release
January 29, 2013
Contact:  Jennifer Gray
405-694-5523

National Stalking Awareness Month

Oklahoma City, Oklahoma -

Note:  As January wraps up – we wanted to make this information available to you – with the hope that you will pass this on to others.

President Obama, earlier this month declared January National Stalking Awareness Month in 2013. He stated, “I call upon all Americans to recognize the signs of stalking, acknowledge stalking as a serious crime, and urge those impacted not to be afraid to speak out or ask for help. Let us also resolve to support victims and survivors, and to create communities that are secure and supportive for all Americans.”

January is National Stalking Awareness Month, a time to focus on a crime that affects 3.4 million victims a year.  This year’s theme is “Stalking: Know It. Name It. Stop It.” We challenge the nation to fight this dangerous crime by learning more about it.  More info: http://stalkingawarenessmonth.org

What is stalking?  While legal definitions of stalking vary from one jurisdiction to another, a good working definition of stalking is a course of conduct directed at a specific person that would cause a reasonable person to feel fear.

Stalking is a crime in all 50 states and the District of Columbia, yet many victims and criminal justice professionals underestimate its seriousness and impact. In one of five cases, stalkers use weapons to harm or threaten victims, and stalking is one of the significant risk factors for femicide (homicide of women) in abusive relationships.  Victims suffer anxiety, social dysfunction, and severe depression at much higher rates than the general population, and many lose time from work or have to move as a result of their victimization.

Stalking is difficult to recognize, investigate, and prosecute. Unlike other crimes, stalking is not a single, easily identifiable crime but a series of acts, a course of conduct directed at a specific person that would cause that person fear. Stalking may take many forms, such as assaults, threats, vandalism, burglary, or animal abuse, as well as unwanted cards, calls, gifts, or visits. One in four victims reports that the stalker uses technology, such as computers, global positioning system devices, or hidden cameras, to track the victim’s daily activities.5 Stalkers fit no standard psychological profile, and many stalkers follow their victims from one jurisdiction to another, making it difficult for authorities to investigate and prosecute their crimes.

Stalking Fact Sheet:

http://www.victimsofcrime.org/docs/src/stalking-fact-sheet_english.pdf?sfvrsn=4

Communities that understand stalking, however, can support victims and combat the crime. “If more people learn to recognize stalking,” said Jennifer Gray, Director of ‘Designing a Safer Woman Project’ at runhers women’s association, “we have a better chance to protect victims and prevent tragedies.  As part of our project, this certainly needs to be part of our awareness campaign” Jennifer adds, “We will be doing a host of live forums on this topic, women’s situational safety and other related women’s safety issues.  We are designing live performances, video shorts and information briefs as part of the project.” 

For additional resources to help promote National Stalking Awareness Month, please visit
http://stalkingawarenessmonth.org and www.ovw.usdoj.gov

About runhers® women’s association

runhers is a dynamic and creative women’s lifestyle association.  runhers is built on the belief that women must move to live a healthy, balanced lifestyle.  We produce lifestyle programs, trainings, creative forums and entertainment via amazing events. If you can imagine a better you, we can help you create it.  To engage more, please visit us at www.runhers.com or Facebook.com/runhers and via Twitter @runhers – email info@runhers.com

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enid kick-off meeting

Sunday, January 20th, 2013

January 18, 2013

FOR IMMEDIATE RELEASE

OKLAHOMA CITY, OKLAHOMA

Contact: Sheila Kidder, OKC – (405.659.2852) | Adina Childs, Enid – (580-231-1877) | info@runhers.com

runhers to launch Enid Group

January 24th Date Set

Oklahoma City based runhers, a women’s lifestyle association, announces that it will be kicking off its Enid Group on January 24th at 6:30pm at Callahan’s, with a short celebration walk followed by a meet and greet to gather ideas on how to expand the reach and grow the runhers culture in the Enid area.  The runhers Enid group will be hosting training runs/walks, events and entertaining monthly forums.

runhers Director of Special Projects Sheila Kidder states, “We were so excited when the ladies in Enid contacted us to start up a group there. ” Kidder continues, “We are so much more than our name ‘runhers’ alludes to – our goal is to be a unifier and a community catalyst for a healthy, smart lifestyle.  Our goal is to help each woman as much as we can on her journey towards health happiness – and with Adina Childs, Kim Boeckman,  Sarah Brennan and the Enid team leadership we look forward to sharing and learning with the Enid Community.”

runhers Enid Director Adina Childs comments, “I loved what runhers was doing for women in other Oklahoma communities and I wanted to see that culture grow here in Enid as well.”  Childsstates, “Enid has a lot of positive things going on, and we think that this organization can help drive a more healthy and energized culture into the community.  We know women are the family catalysts, so we want to work with health organizations and other like-minded community resources to get Enid women and kids moving!”

About runhers® women’s association

runhers is a dynamic and creative women’s lifestyle organization.  runhers is built on the belief that women must move to live a healthy, balanced lifestyle. We produce lifestyle programs, trainings, creative forums, entertainment & amazing events. If you can imagine a better you, we can help you create it.  To connect, please visit us at www.runhers.com/about or facebook.com/runhers – twitter @runhers – email info@runhers.com

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