Tuesday, July 22, 2014
A Little Motivation
I stumbled upon this video yesterday, and had to share it. Motivation is sometimes hard to find after the initial spark of beginning a plan wears off. It is important to remember why you started in the first place. You need to write down your goals, and post them where you will see them everyday. Writing down these 6 rules is a great way to get you out of bed in the morning, get you out the door on that hot/freezing day, and get you through your workout. Everyday gets you closer to achieving your goals whether it is a rest day to get recovery in, a speed workout day where you are struggling to breathe, or a long run when your body is breaking down. Take everyday as they come. You can't feel like a champ everyday, but the days that you feel like crap, the days that you want to stop, the days that make you forget why you started in the first place are the days that do the most for you. Mental toughness is the most powerful thing you can posses. So write down your goals, write down these 6 rules of success, and look at them everyday. Tell yourself you can do it everyday.
Tuesday, July 15, 2014
Supplementation Suggestions
In the past I have noticed a lot of people wondering what supplements they should think about taking when exercising, and especially running becomes more prominent in their lives. I am just going to go over some things that you might want to start thinking about getting as you start running more.
First of all the #1 thing that you need to be aware of is HYDRATION. You have probably heard it a million times...well here is the one million and first time. HYDRATE! You should be drinking at minimum 64 fl. oz. of water daily when your start exercising. You have to drink past your thirst. I have had my share of run ins with dehydration, and trust me it is not something you want to experience.
As far as supplementation goes there is not a whole lot that you will need to start taking. If you are eating a proper well balanced diet you will be getting pretty much the full amounts of vitamins/nutrients that you need. There are just a few things that you will be needed a little extra of.
Omega-3 Fish Oil - Fish Oil is something that you should take whether you are beginning to run or not. Your body needs these healthy fats to maintain a healthy blood pressure, and reduce the risk of heart disease. You may not eat a whole lot of fish so fish oil is a necessity.
Magnesium (500mg Tablets) - Magnesium is one of the first supplements that you will need to get on..especially in the summer. When you are out there sweating like a pig in church in the summer your body is loosing massive amounts of magnesium in that sweat. Magnesium is essential in supplying your muscles with oxygen. When your body is low on it your muscles will fatigue very quickly leaving you feeling bad most of your run. I started taking magnesium, and three days later I noticed a huge difference. I was recovering a lot faster.
Iron (28mg Tablets) - Iron is something that you don't need a whole lot of, but it is very important. Iron is responsible for red blood cell production. You probably know that RBC's are responsible for carrying oxygen throughout your body. Iron deficient people will have a very tough time completing runs, and recovering after those runs. You will pretty much won't have any energy to do anything. If you eat a lot of red meat you are probably good on your iron levels, but only a blood test can tell.
Vitamin C (500mg Tablets) - Vitamin C isn't a necessity to supplement, but it certainly isn't a bad idea. When you are exercising constantly it leaves your body vulnerable to catching a cold. I take one tablet a day and rarely get sick. They are pretty cheap so I think it is worth it. If you have little tots or are around sniffling kids definitely get it.
Glucosamine Chondroitin Triple Strength with MSM - Glucosamine is something that I recommend to a lot of people. After so long of beating down your body on hard surfaces your joints take a toll. You will start to get sore knees, hips, ankles, and lower back. Glucosamine Chondroitin aids in cartilage reapair, flexibility, and bone support. The difference, for me at least, is night and day when I am taking GC as opposed to when I'm not. My knees start to free up about a week after taking them. It is kinda like some WD-40 for your body. It is a little on the pricey side, but if you go at the right time, CVS or Walgreens has buy on get on free on the bottles. They are pretty big tablets as well, but it is worth chocking them down.
Whey Protein - If you are looking to build muscle, or just for faster recovery whey protein is a great alternative to chowing down on a ton of meat. I would not recommend supplementing more that 30 grams of protein a day because excess protein is excreted through urine, or stored as fat. My good buddy, Kaleb Meredith, who works at GNC, has told me that Optimum Nutrition 100% Gold Standard Whey Protein is a great protein for the money. He also said if you are looking for a grade higher that GNC AMP Extreme 60 is the best protein on the market. It is pretty expensive, but if that is what you are looking for go with it. Remember you don't want too much protein!
L-Glutamine - Glutamine is an amino acid that is another aid to recovery. It is abundantly found in muscles. I have powder that I just mix right in with my protein shake after my lifting sessions. It is really cheap, you don't taste it, and it works! If you are an avid weight lifter you will need this. It works best with any anaerobic exercise. It isn't something that you need to take everyday, but definitely after any workout.
These are just some supplements that I have had good experiences with. You may not need all of these, but it will give you a good start on what you want to start taking. This is all stuff you can find on various websites, but I thought it would just be easier to get a quick description all in one place. I currently take all of these supplements, and a feeling better than I ever have. Obviously check with your doctor before starting on these. Happy Running!
First of all the #1 thing that you need to be aware of is HYDRATION. You have probably heard it a million times...well here is the one million and first time. HYDRATE! You should be drinking at minimum 64 fl. oz. of water daily when your start exercising. You have to drink past your thirst. I have had my share of run ins with dehydration, and trust me it is not something you want to experience.
As far as supplementation goes there is not a whole lot that you will need to start taking. If you are eating a proper well balanced diet you will be getting pretty much the full amounts of vitamins/nutrients that you need. There are just a few things that you will be needed a little extra of.
Omega-3 Fish Oil - Fish Oil is something that you should take whether you are beginning to run or not. Your body needs these healthy fats to maintain a healthy blood pressure, and reduce the risk of heart disease. You may not eat a whole lot of fish so fish oil is a necessity.
Magnesium (500mg Tablets) - Magnesium is one of the first supplements that you will need to get on..especially in the summer. When you are out there sweating like a pig in church in the summer your body is loosing massive amounts of magnesium in that sweat. Magnesium is essential in supplying your muscles with oxygen. When your body is low on it your muscles will fatigue very quickly leaving you feeling bad most of your run. I started taking magnesium, and three days later I noticed a huge difference. I was recovering a lot faster.
Iron (28mg Tablets) - Iron is something that you don't need a whole lot of, but it is very important. Iron is responsible for red blood cell production. You probably know that RBC's are responsible for carrying oxygen throughout your body. Iron deficient people will have a very tough time completing runs, and recovering after those runs. You will pretty much won't have any energy to do anything. If you eat a lot of red meat you are probably good on your iron levels, but only a blood test can tell.
Vitamin C (500mg Tablets) - Vitamin C isn't a necessity to supplement, but it certainly isn't a bad idea. When you are exercising constantly it leaves your body vulnerable to catching a cold. I take one tablet a day and rarely get sick. They are pretty cheap so I think it is worth it. If you have little tots or are around sniffling kids definitely get it.
Glucosamine Chondroitin Triple Strength with MSM - Glucosamine is something that I recommend to a lot of people. After so long of beating down your body on hard surfaces your joints take a toll. You will start to get sore knees, hips, ankles, and lower back. Glucosamine Chondroitin aids in cartilage reapair, flexibility, and bone support. The difference, for me at least, is night and day when I am taking GC as opposed to when I'm not. My knees start to free up about a week after taking them. It is kinda like some WD-40 for your body. It is a little on the pricey side, but if you go at the right time, CVS or Walgreens has buy on get on free on the bottles. They are pretty big tablets as well, but it is worth chocking them down.
Whey Protein - If you are looking to build muscle, or just for faster recovery whey protein is a great alternative to chowing down on a ton of meat. I would not recommend supplementing more that 30 grams of protein a day because excess protein is excreted through urine, or stored as fat. My good buddy, Kaleb Meredith, who works at GNC, has told me that Optimum Nutrition 100% Gold Standard Whey Protein is a great protein for the money. He also said if you are looking for a grade higher that GNC AMP Extreme 60 is the best protein on the market. It is pretty expensive, but if that is what you are looking for go with it. Remember you don't want too much protein!
L-Glutamine - Glutamine is an amino acid that is another aid to recovery. It is abundantly found in muscles. I have powder that I just mix right in with my protein shake after my lifting sessions. It is really cheap, you don't taste it, and it works! If you are an avid weight lifter you will need this. It works best with any anaerobic exercise. It isn't something that you need to take everyday, but definitely after any workout.
These are just some supplements that I have had good experiences with. You may not need all of these, but it will give you a good start on what you want to start taking. This is all stuff you can find on various websites, but I thought it would just be easier to get a quick description all in one place. I currently take all of these supplements, and a feeling better than I ever have. Obviously check with your doctor before starting on these. Happy Running!
Saturday, July 12, 2014
Runners on Parade 2014
Today was a very successful day! My sister and I ran in the Runners on Parade 5k in Fort Wayne, IN. This was my third year running this event, and it gets better every year. My sister, Kara Tedder, finished amazingly! I have been training her for the past 7 weeks. She has come such a long way since she started that it has inspired me! With no running experience in her life (other than a couple out of shape 5k's here and there), she has built up to 55 minute long runs, and running a speed workout every week. She is really starting to fall in love with the sport which makes me so happy. With 936 runners this year she was able to pull out a a finish in 413th place overall! She was also 12th out of 52 in her age group Woo hoo! After I finished I looped back around to finish with her. She caught about 30 people in the last 800 meters. WOW! She started to feel the pain in the last 200 so a steady push in the back...literally...got her to the finish in 26:18. Very proud of her. I was able to finish 10th overall in 16:05. Not my best time, but needless to say I am happy with how we both did. Next stop? Muncie Half Marathon in Muncie, IN for Kara on 10/25/14. It has been a big goal for her to complete a half marathon so that's what we will work towards! Excited for her!!
http://www.fwtc.org/2014-runners-on-parade-overall-results.html
Breaking news! The course at Runners on Parade was USATF measured to be 3.16 miles. This gives Kara a 25:50 5k! We were all talking after the race that it seemed long...guess we were right. I'm sure this will give her a little extra boost of confidence. My time would be 15:48 which is closer to what I was looking to run so it was definitely a successful day for us both.
http://www.fwtc.org/2014-runners-on-parade-overall-results.html
Breaking news! The course at Runners on Parade was USATF measured to be 3.16 miles. This gives Kara a 25:50 5k! We were all talking after the race that it seemed long...guess we were right. I'm sure this will give her a little extra boost of confidence. My time would be 15:48 which is closer to what I was looking to run so it was definitely a successful day for us both.
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