6 Reasons to Start Running | Women's Health Magazine

For all you runners, wannabe-runners, pseudo-runners out there, read below and prepare to be AMAZED! (ok maybe not amazed, but definately stoked to see some true support for our craft!)

6 Reasons to Start Running Women's Health Magazine

Fight the Pain, Final!

DLPA (DL-Phenylalanine), a dietary supplement sold in most health food stores, claims to aid in chronic pain management. Most commonly precribed for patients suffering from rheumatoid arthritis and fibromyalgia, I began taking DLPA in hopes of relieving some of my own aches and pains. Need to play catch up? Click here.

Over 1 month ago, I started taking two 500mg pills of DLPA daily because I suffered from muscle and joint pain in various areas of my body. Prior to my little science project, I would take numerous OTC pain relievers: Aleve, Excedrin, Ibuprofen, Aspirin, Bayer, etc. Four days into taking DLPA (and not taking the OTC pills), I became plagued with migraines. Was this my body's way of telling me that the OTC pain relievers cause more harm than good? The chronic headaches are symptoms of detoxification in the body. Hmmm, interesting... and kind of scary!
Throughout this study, my overall pain ratings lacked luster. My hopes and expectations lied more along the lines of, "OMG! My pain is gone! I'm a healed woman- a believer!!!" Instead, I found little improvement.
Lower back ache, R & L sides (2)

Upper central glute pain, L side (2 when resting, 6 when running)
Central trap/ rhomboid pain, R side (2)
Improvement? Yes! Overwhelming joy and excitement? Not so much...
Overall, I'm pleased that my pain has subsided. It's nice to be able to move my R shoulder again without having to employ other muscles to assist. I'm can't say that the improvement is 100% from DLPA, but I believe that it helped.
Here's my challenge question: Should we keep searching for the all mighty, magical pain reliever? Or instead adjust our focus to the culprit (the source of pain to begin with)?

Study complete, case closed. On to the next topic!! Stay tuned for more pain management techniques!

Fight the Pain, Part 3

And here we are again... on to week 3 of my 4 week do-it-yourself science project. Still, I must reinforce the advice that at-home drug experimentation is an an-your-own-risk activity. In no way am I endorsing or promoting such behavior. Come on, people, we're grown-ups. Let's act like it, hmm?
Need to get caught up? Click here
So I'm starting to get into this whole "pain management" study. Not so much on the "which method for pain relief is best" but more on the "why don't we focus on the 'why do I hurt" school of thought and less on the "fix it and forget it" idea. Follow? As I've gone through this little case study, studiously taking my 2 pills every morning with breakfast, taking mental note of what hurts where and how badly, I pivoted my interests more towards why Americans are so obsessed with the quick fix. At some point in our delicate, early learning years, we learn that we must take a supplement or OTC medication to fight that bothersome ache. It's only until after 4 weeks of self-medicating do we then, maybe, go see a trained professional to find out what ails us. True, drugs are cheaper than doctors and they do help some of the time. But let's define "help". Simply absolving us of pain should only be one of the several steps towards self-awareness. We need to look more towards the "why" and the root of the problem rather than a cheap, low grade band-aid.
I digress....
Yes, I still take the DLPA. Thank God the headaches are gone. When migraines hit, I unfortunately make others' lives not so much fun. Otherwise, let's inventory:

Lower back ache, R & L sides (4) 
could it be the extra yardwork that causes this to jump from 3 to 4?

Upper central glute pain, L side (1 when resting, N/A when running)
day 10 of the sneakers shoved in the closet. Yep, I'm taking 2 weeks off from the running schedule. I know!! Crazy!! Don't you fret- Oktoberfest 1/2 marathon will be at my mercy in no time!
Central trap/ rhomboid pain, R side (1) woohoo!! I bring good news!! Yessssss!

Fight the Pain, Part 2

DLPA Case Study: Week 1
I began my personal science project one week ago. I'm taking 2 pills (500mg each) of DLPA each morning and have not skipped a dose. Actually, my diet is very similar from day to day so we don't even need to consider daily diet changes as a possible outlier.
Not informed on what I've been up to? Click here to get caught up.

The big update:
Lower back ache, R & L sides (2.5)

Upper central glute pain, L side (2 when resting, 5 when running)
Central trap/ rhomboid pain, R side (2)

According to my findings after 1 week, my back pain and upper-back pain have subsided slightly. Is this a result of the DLPA or something else? Perhaps another week will help us find out.
On a side note, days 1-4 of my DLPA challenge were ridden with headaches. They were right behind my eyes and my temples, on both sides of my head, lasting 4-8 hours (big ugh!!!). In my uneducated opinion, I'm thinking that the noggin' pain came from detoxing or stress/tension (wedding, job, new home, etc). Because the headaches have subsided since Sunday, we'll say it was a detox thing. You've been warned!

Fight the Pain

I'm not a wuss. Sometimes I just hurt. Running on hard pavement, weight lifting, yoga practicing, yard-tending, etc. etc. etc... causes aches and pains all over. "Then stop!" says my insightful mother. My vigor for life and adventure laughs in the faces of such Debby Doubters!

Knee surgeries, meniscus tears, ankle sprains, wrist hairline fracture, pulled/ knotty muscles, plantar fasciites, toe blisters, and lower back pain. Yep, that's a pretty good start to what I've dealt with in the past 10 years and chances are, your list looks like mine (or longer!) So what do YOU do about it? Ibuprofen, acetaminophen, hydrocodone, percoset, naproxen, aspirin? Or are you among the small yet growing group of individuals purging the pills for more natural forms of pain/inflammation relief? I've recently been informed of one particular nutritional supplement "prescribed" to athletes as well as average Joe's like us. Read on...

DLPA "nonessential micro nutrient" aka DL- phenylalanine

According to the website for Supplement Data, DLPA "appears to help increase and prolong the body's natural ability to kill pain because it produces and activates hormones called endorphins, which have almost "morphine-like" effect." That makes sense, right? DLPA is recommended for long term use (unlike most OTC pain-relievers) because it does not affect our body's main functioning mechanisms. In fact, it can become more effective over time. Yep, that's what several sources claimed. So instead of having to up your dose of ibuprofen in order to feel better, keep taking the same amount of DLPA and you're good to go. Want some other good news? DLPA elevates your mood due to the types of amino acids delivered to the nervous system. Amino acids, L-Tyrosine and L-Phenylalanine are involved in conversions to positive mood, libido, and stress relief. Imagine: Less pain, happier thoughts. Score.
According the the sources I found, no real drug interactions exist. However, please consult your physician before beginning any fitness or health regimen. Supplementation data gets updated by the minute, so keep him informed so that he may do the same for you.
THE BIG CHALLENGE: Here's what I'm thinking: Beginning July 1, I'm going to kick the OTC pain relievers and begin my DLPA experiment. I'll report back weekly of my findings. In order to keep you readers abreast of my current aches, I'll provide info below with a pain rating (1-10). Stay tuned!
Lower back ache, R & L sides (3)
Upper central glute pain, L side (2 when resting, 5 when running)
Central trap/ rhomboid pain, R side (3)

http://www.supplementdata.com/
http://www.thefreelibrary.com/
http://www.wholehealthmd.com/
http://www.mothersnutrition.com/

Armpit Flab

Yep, I said it. And we're going to talk about it. (Well, actually, I'm going to talk and you're going to listen... or read. My idea of a perfect relationship!)

Got that uber-cute strapless summer dress in mind? That one hanging in your closet, mocking you? No more cardigans and cover ups, ladies, I have the perfect moves to get rid of that unsightly chub.

1. Prone Pec Fly

- Begin by lying on your back (prone) on a flat bench w/ a barbell in each hand. Start out with lighter dumbbells so you can get the form down.

- Extend arms out to each side, bend elbows slightly in order to take pressure off the wrists. (see photo)

- Bring arms up and together to meet above your chest. Go slowly in order to control movement and stability. Try 10 reps, rest, and continue with 3 sets.

- Want to kick it up a notch? Try this flab- blaster on a stability ball rather than a bench. Instant core- action!

2. Single Arm Dumbbell Row

- Start with a fitness bench and a dumbbell. Place left hand on bench and dumbbell in your right. Hinge at your hips and face your body down looking toward the bench below you. Keep a slight arch in your back by drawing your core in tightly.

- Begin with the dumbbell extended straight down, right arm straight. Bring it up by bending your elbow straight up towards the ceiling. Make sure to keep it tracking at your side rather than out like a chicken wing.

- Do 10 reps, then switch to the other side for 10 reps. Alternate for a total of 3 sets.

- Reps should keep a tempo of 2 seconds up, hold for 2 seconds, then 2 seconds down. (2-2-2)

3. Narrow Push Up (aka Triceps or Military Push up)

- Let's get back to the basics, shall we?

- Remember to keep your hips at the same height as your shoulders. No slopping lower back, ouch!

- Instead of placing your hands out from your shoulders, place them just under your shoulders. When you lower yourself down, keep your elbows in tight by your sides.

- Try 10 reps. If you're having trouble keeping your hips up, drop from your toes down to your knees. I'd rather have you complete more reps on your knees with proper form than less reps on your toes with crappy form. Agree? (just nod your head, yes)

* One small note: While doing repetitive exercise in order to combat "strapless dress armpit flab" please consider the fit of this specific dress. Are the "girls" a bit too snug? Did you wear this dress a few years ago, before putting on a few lbs or changing up a workout routine? We all carry weight and muscle differently, so keep in mind the option of shopping for a new dress or getting in touch with a good seamstress.

Chicken? Again??

Chicken remains by far the most versatile and available protein sources around. That being said, why do we keep complaining about how boring it is? We've probably been stuck inside our comfy little squares, with little inspiration or motivation to dream up something new.

Well here ya go- motivation, inspiration, and creativity. Oh yea, and they're healthy too. Pretty amazing, I know.

Chicken and Mushroom Tacos
Cooking spray

1 3/4 cups thinly vertically sliced onion
1 jalapeño pepper, seeded and minced
1/4 teaspoon sugar
2 cups presliced mushrooms
1 tablespoon bottled minced garlic
1/4 cup Madeira wine or dry sherry
2 cups chopped cooked chicken breast (about 8 ounces)
8 (6-inch) corn tortillas

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 2 minutes. Add jalapeño; sauté 2 minutes. Sprinkle sugar over onion mixture; sauté 1 minute. Remove onion mixture from pan.Yield: 4 servings

2. Return pan to heat; recoat with cooking spray. Add mushrooms and garlic to pan; sauté 1 minute. Add Madeira to pan; cover, reduce heat, and simmer 2 minutes. Uncover; cook 2 minutes or until liquid evaporates, stirring frequently. Stir in onion mixture and chicken; cook 3 minutes or until thoroughly heated.

3. Warm tortillas according to package instructions. Spoon about 1/3 cup chicken mixture onto each tortilla.

CALORIES 310 (10% from fat); FAT 5g (sat 5.6g,mono 2.8g,poly 1.3g); IRON 1.7mg; CHOLESTEROL 40mg; CALCIUM 200mg; CARBOHYDRATE 36.3g; SODIUM 389mg; PROTEIN 25g; FIBER 4g

 
Balsamic Roast Chicken

1 whole chicken, about 4 pounds

1 tablespoon fresh rosemary or 1 teaspoon dried rosemary

1 garlic clove

1 tablespoon olive oil

1/8 teaspoon freshly ground black pepper

8 sprigs fresh rosemary

1/4 cup balsamic vinegar

1/2 teaspoon brown sugar

Preheat the oven to 350 F.

Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.
In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.

Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Yields 4 servings

CALORIES 290; PROTEIN 44g; CARBOHYDRATE 4g; FAT 11g (3g saturated); SODIUM 108mg; CHOLESTEROL 127mg

Mom's Spicy Chicken Soup

Water, enough to cover chicken & provide quantity of liquid you want.

(seasoning qty listed for appx 2 qts water; adj spices to your quantity)

1-1/2 pound chicken breast, skin removed

1 medium onion, chopped
2 cloves garlic, diced
2 teaspoons garlic salt
1 teaspoon black pepper
1 teaspoon basil
1 teaspoon oregano
1 cup chicken broth (brand with 430 sodium per serving)
2 medium sweet potatoes, peeled and cubed in bite size pieces
3 medium carrots, sliced (don’t peel)
3 stalks celery, chopped (1/4” or larger)
2 fresh whole hot peppers (your favorite – mine is Serrano), cut lengthwise thinly and then finely chopped. BEWARE – 2 peppers will make this dish VERY HOT, just the way I like it – adjust as you wish.

In a large pot over high heat combine water, chicken, onion, garlic, garlic salt, black pepper, basil, oregano, chicken broth, and hot peppers. Bring to a boil, then reduce heat to medium.
Add celery and carrots to the pot.
Add sweet potato to the pot 5 minutes after.
Cook over medium heat until meat is tender & vegetables are done.
Let cool. Enjoy!
*Note: I advise to add the sweet potatoes after the celery and carrots because it cooks a little faster. Many people think sweet potatoes and yams are the same, but they are not. If you use yams (the darker version) they take longer to cook so switch steps 2 and 3.

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Nutritional Information:


A serving is 1 cup. Makes 10 Servings.
Nutritional Value Per Serving: Calories: 149; Total Fat: 6.16g; Cholesterol: 54mg; Carbohydrates: 8.9g; Protein: 14.6g; Sodium 236mg

Form!

After completing my 3rd race this Spring, I feel compelled to write about an observation noted throughout each race. There is some seriously ugly runners out there! Now wait wait wait, I'm not that rude- most runners are svelt, toned, and have faces fine enough to grace websites and newspapers. We're talking running form, people. It ain't pretty.

At this point in my life, my racing experience could probably go from "novice" to "intermediate". This experience gives my opinion a bit more weight than before, right? Well let me tell ya, in all my people watching experiences, I'm not sure if I have worn a more "ouch, how can that not give you horrible foot and back pain" look on my face than I have during my most recent jaunts.

So here it is, misguided people. Pay attention to your running form! It may be the simplest fix to chronic pain, lack of speed, and an overall goofy look. You can thank me later for this free advice.
1. Inventory your body parts

Sounds silly, huh? Did you think running was all about lower body? Think again, my friend.

- Shoulders & Arms: Keep them comfy and relaxed. They move according to your stride. Let them. They aid in balance and assist your body from over-rotating. Make sure your shoulders are over your hips in order to maxmize your center of gravity. No hunching or over-arching allowed.

- Hands: No tight fists here. My strategy is to keep the tip of my thumb and my index finger touching. This way, I ensure that my circulation isn't constricted and that there is no stress held in my hands.

- Head: Just as I explained in the shoulders and hips, keep the head directly over this imaginary line in your spine.

- Feet: Where your toes are pointing is where your body will follow. Keep them straight. No pigeon toes or duck feet, it'll throw off your alignment and land you at the chiropractor or worse.

- Ankle: Work on ankle flexibility by flexing and extending the joint while stretching out. This way, the heel won't feel stress when striking the ground during a run.

- Knee: Now here's the trick. If you're running a sprint, work on running with "high knees". If you're running long distances, work on running with lower knees in order to divert motion forward.

- Hips: Believe it or not, this is where all the action's at. The hips hold the major muscle group in the lower body together. Your pelvis is what decides your stride, knee height, joint flexibility, etc. So make sure to keep your hips straight forward and level while running. No awkward thrusting forward or tucking under becuase this could cause painful tightening of the TFL (hip flexor muscles). Not good.
2. Stride
Your stride includes the length at which your feet extend from your body and the frequency of your step. By paying close attention to how your foot is striking and leaving the ground, you'll gain a better understanding of how to utilize what you have.
- Stride length: If your stride length is short, your energy is diverted to more of a bouncing action rather than a forward motion. Push forward more and you'll find it doesn't take much more energy to do so.
- Frequency: Normally, around 92 footsteps per minute is what most runners aim for. Go for a run and start counting. Adjust accordingly and you'll find a much happier balance of foot strike and stride length. You may even improve your time!
3. Loosen Up!! (geez!)

Ever watched professional marathon runners? Do they appear to be completing calculous in their heads without a calculator? No!! And neither should you! Acheiving the right amount of looseness in your form will leave you with less soreness in your muscles as well as those nasty frown lines on your forehead.

Think of your body like a spring. Springs work because they have just the right amount of tension to keep a mechanism from collapsing but just enough flexibility to get the job done. By keeping your head, shoulders, and hips in a straight line, you're maximizing the efficiency of this spring to propel you forward. (Technically, springs transform "potential" energy into "kinetic" energy. If you'd like the full meal deal on this, click here.)

So there you have it. Keep your head held high (eyes forward), feet in line, and form good and loose. But not too loose! This way I won't feel sympathy pain for your horrible form when I pass you in my next race.

Let's Talk about "It"

It starts as a little tingle. You try to ignore it, convince yourself that it's no big deal. Whether you're two minutes from the starting gun or already on your way and in "the zone", cramps, bloating, potty urges, need I say more?
Yep, I'm giving "It" a voice. Symptoms of Irritable Bowel Syndrome and Lactose Intolerance hits about 50% of runners at the most inopportune times. Active.com sheds some light on the issue, cited below:
 "If you have intestinal problems when you run you're not alone; 30- 50% of distance runners experience exercise related intestinal problems..... The vast majority (83%) of 471 marathoners who completed a survey reported they suffered GI problems occasionally or frequently during or after running: 53% experienced the urge to have a bowel movement and 38% reported diarrhea. Women were more likely than men to experience these problems."
Little did I know, the more seasoned runners have a name for it: "Runner's Trots" (Seriously people, I'm totally not joking on this one!)
Causes: I'll keep this short. There is no theory that's completely hands-down on the money. However, the research I reviewed for this article pretty much suggested the same thing. And it even makes sense!
When participating in rigorous, tiresome activity, the body diverts blood flow to your skin (cooling) and muscles involved in running. The reduced blood flow to the intestines can cause dehydration and, thus, and "irritable bowel."
Solutions:
- Warm up with a jog before your next big race. Perhaps this will "move things along" prior to the run.
- In the days leading up to the run, try to limit "sugar free" foods or foods containing aspartame, xylitol, etc. These can irritate the intestine and cause cramping.
- Reduce high fiber foods. This can be counter-inuitive to the carb loading but just think about the fiber content in the carbohydrate dense food choices.
- Consume LOTS of water, specifically 7 days prior to your run. Water works miracles, 'nuff said.
- Other food culprits that have been known to overstimulate your intestine are listed below.
Juice, coffee, fresh fruit, dried fruit, beans, lentils, dairy, high-fiber breads or cereals.
- Consult your doctor if you ever have painful cramps, diarrhea lasting more than 12 hours, or additional concerns outside of those listed above.

The nice thing about "It" is that you're not alone. There's a ton of research available online pertaining to this topic. And you don't have to just live with it, there's even prescriptions approved by the FDA that may help fix this terribly annoying problem.
"Causes and Solutions for Runners' Intestinal Concerns" Nancy Clark, MS, RD
"Runners' Digest" Kristin Bjornsen

 

Pump up the Jam

Aaahhhh, the memories that arise when I recall singing along to the radio as that catchy tune infiltrated waves in the early '90's.... 
Nowadays, our iPods, iTouch's, Zune's, and MP3's help us set the pace for a highly productive workout. No matter if you need a fast, up-tempo or a more melodic tune to sweat to, finding a good mix that won't distract can be pretty difficult.
I'm a distance runner (or try to act like one). I need a mix that keeps me going, boosts my energy, and snaps me out of focusing on pain, boredom, or exhaustion. My musical preferences lie all across the board from 80's dance, 90's rock, alternative, punk, and mainstream hits. For me, variety is the spice of life.
Feel free to peruse a sampling of my "Workin' It" mix.
"Wait a Minute" Pussycat Dolls/ Timbaland
"Holla Back Girl"  Gwen Stefani
"Sexy Back"  Justin Timberlake
"Love Will Never Do Without You"  Janet Jackson
"Go Girl"  Pitbull
"You Can Do It"  Ice Cube
"Spaz"  N.E.R.D
"Feel Good Drag"  Anberlin
"Dead and Gone"  Justin Timberlake and T.I.
"Black Heart Inertia"  Incubus
"Green Light" John Legend (featuring Andre 3000)
"One more Time"  Daft Punk
"Let the Music Play"  Shannon
"Skinny Little Bitch"  Hole

Need some help finding a fitness mix? Want to spice up a current playlist? 
If you have access to iTunes and the iStore, follow these instructions:
- Click on iTunes Store
- Click on "Music" tab in upper left/center
- Scroll to bottom of page to "Nike Sport Mix" under "More to Explore" tab
- Feel free to look around here or go to "View or Create Sport iMixes"

Have some awesome power songs on your iPOD? Share them with us! Post them to "comments" and help your fellow fitness enthusiasts on the quest to the perfect playlist!