Sunday April 4th Running Club Route

Swimming: How Do I Get Started?

It seems easy enough.
Get in the water.
Swim.
It’s great exercise.
So what’s stopping you? Though it seems like a simple concept there is often a lot of confusion and embarrassment for someone who wants to start swimming but doesn’t know how. What equipment do I need? (What? I need “equipment” to swim?) Where do I go? What should I wear? What’s “freestyle?”

I had a BOOTCAMP 619 client who had been wanting to start swimming for over ten years but just couldn’t get up the nerve to go to the pool and start. Even though he had grown up around water and knew how to “swim,” he was embarrassed that he would be a bother to the other people in the pool. He finally overcame his fears, gave it a try and found he loved it.

What do I wear?
Unless you are planning to skinny dip – which may be fun, but not great exercise – you are going to need a proper swimming suit. There are many fabrics that are designed for minimal resistance in the water and will resist the wear of repeated pool use. There are all sorts of styles and you are sure to be able to find one that will fit your comfort level at a swim store or online. The key to getting started is to make sure you are comfortable walking out of the locker room.

Goggles will not only protect your eyes from the chlorine but also help you see the guides in the pool. Most lap pools have marks on the bottom to show you where you are in your lane, as well as flags on the ceiling to know when you are backstroking toward the end of your lane. The may require a little wear before they become comfortable so don’t give up on them on the first try.

Some pools will require people with long hair to wear a bathing cap. You may also find this to be a personal preference to keep your hair out of the way. Caps made of latex, silicone, neoprene or Lycra are all acceptable. Choose one that fits you most comfortably.

Swimming is Not For the Birds

Many of the physical activities we do to keep ourselves in shape can put stress on our bodies. However, one knee injury or painful joint may feel like it can put us out of commission. We just can’t take the impact to the body. Swimming can be a great addition to your workout if you are in need of a high energy, challenging workout without all the stress on your joints.

If you have seen swimmers gliding through the water and thought that it just didn’t look like it would give you the kind of challenging workout you think you need to get it shape… you are wrong. Swimming is an excellent workout that, while burning a lot of calories, is still easy on your joints. You can build muscle and endurance while the water provides support to your body. It is a sport that is great for athletes of all ages and can be done well into old age.

Though swimming has been around for as long as there have been humans and water, organized swimming began in the nineteen century. Amateur swimming associations were formed and began competing against each other throughout Europe and the United States. Events such as the swimming of the English Channel in 1875 helped increase the popularity of the sport.

Swimming is currently the second most popular exercise in the U.S. It is enjoyed in community centers, the YMCA, high schools and colleges throughout the country and is one of the most popular Olympic sports.

We recommend swimming to our BOOTCAMP 619 participants, as well as those taking part in individual training at SD PERSONAL TRAINER as a great endurance-building activity.

Saturday March 27th Trail Run at Chollas Lake

Helping Veterans | Donations to Troops | Remembering Fallen Soldiers | Military Charities

Helping Veterans | Donations to Troops | Remembering Fallen Soldiers | Military Charities

Fuel Your Runner’s Engine

Whether you are participating in one of our programs with BOOTCAMP 619, CROSSFIT 619 or SD PERSONAL TRAINER, we emphasize the importance of a proper diet as a key component to a healthy lifestyle. Even if you “look good,” it won’t do you much good if you don’t “feel good” too.

When participating in an athletic sport like running, it is also important to pay close attention to the nutrients you are providing to your body. The same way that your car needs gas to get far on the highway, your body needs the proper fuel through a good dietary plan to keep it moving. If your car breaks down on the road, you can call the tow truck, but that won’t do your body very much good when it runs out of steam.

A proper eating plan has all the essential nutrients, allows you to keep a good energy level for body exercise and daily activities and helps you maintain a body-fat level at which you feel comfortable and healthy.

Carbohydrates

Though you may be watching your carbs for fat burning, you do need them to be a good runner. For runners, these should occupy about 50 percent of your daily caloric intake. They will give you the energy your muscles need by being converted into glucose and help keep you satiated longer on your run. Be careful though, because excess carbs are soon processed into sugar and fat.

Fat

Fat will help keep you satiated between meals also. However, if fats comprise more than 20% of your calories, particularly in one meal, then they will begin to be stored as body fat. Fat also digests slower than other foods, so you should avoid them prior to a run since they may make you feel uncomfortable.

Protein

We can’t tell you enough times that protein is the building block of muscles. Eating protein for meals and snacks will make you feel very satisfied. Still, be careful not to consume too much protein in one sitting, as it also will convert to fat. For more information on your dietary needs, visit the rest of our blog postings here at BOOTCAMP 619. You will find a plethora of information on nutritional requirements for any sport or lifestyle you desire.

Stronger Body, Stronger Runner

Even if you want to, you can’t spend your whole life out on the road. By increasing the strength of your muscles, you are going to become a stronger runner. There are a number of exercises that you can do to improve your speed and endurance. BOOTCAMP 619 provides a balanced workout that will prepare your whole body. Having strong calves and quadriceps will help support your joints and provide you the speed you need to win any race, even if it is just against yourself!



The Foot Raise


“Shin splints” can be caused by increasing your mileage without preparation. It is a common problem that we encounter as we get more excited about our running routine. Strengthening the support muscles for the shin can help alleviate this pain. Sit on a table or stood and hook a weighted bucket or bag with your foot, just behind the toes. Make sure it is not so heavy that it hurts your foot. Lift the foot at the ankle up and down ten times. Next, move the foot side to side ten times. Make sure not to engage the leg so you can keep the focus on the shins.



Strong Quads


Weak quadriceps can result in knee problems and put you on the sidelines. Sit on a table or chair. Lift one leg at a time with the knee locked and move the leg into a straight position. Do this 10 times each and use the weighted bucket or bag if necessary.



If you are a gym member, use the quad extension machine. Squats are also a great exercise to strengthen not only the legs but the whole core. Focus on your core and abdominal muscles too – this will help avoid any lower back problems you may encounter from the stress of your new favorite fitness habit.

Weekend Warriors!!!!

Saturday CrossFit 619 is throwing down at Black Mountain Summit from 7 to 9 am

Sunday CrossFit 619 Running Club is doing 9 or 11 Out and Back at 7am

check out these sick ass runs!!!

March 21st Run in preparation for La Jolla Half Marathon

Running Form

Everybody has a different body. That means that we may have different prescriptions for correct running posture and style. Runners should find the best style for their own running comfort.

Stand Up Straight

You will find that a good, erect posture is most efficient for running. This style will keep your force of gravity perpendicular to the ground. You can check yourself by looking in your reflection as you run past the front windows of the stores on your route. When done properly, you will feel like your head, torso and hips are all moving together as one unit.

Stay Low

To reduce impact to the knees and improve your speed, it is best to keep your feet low to the ground. This also keeps your “RPM’s” speedier.

Relax!

Keeping your muscles relaxed (not tense), you can reduce the stress on your body. You will also be conserving energy.

Pay It Forward

Focus your motion forward. Hips, shoulders, arms and legs should all be pointing straight ahead. Make sure not to let the arms stray.

Step Lightly

Make sure to keep your steps light. Don’t allow your legs and feet to pound the pavement. This will cause undue stress on the joints. Use the ankles to flick the legs forward and not overuse the hamstrings and other major muscles.

Breathe Deeply

Keep your breathing focused on the belly, the way a baby breathes. Keep your breaths out of the chest while keeping the chest forward and better aligned for optimal breathing.

Come in to BOOTCAMP 619 and join us for one of our challenging workouts. By joining a group, you can exchange ideas and compare them with what works best for your body!

Hurts So Good

If you decide to move from running “just for fun” to competitive running circles, you are going to have to learn how to live with pain. Though it may not sound like “fun,” it is a reality. No matter how much you love it, sometimes exercise just plain hurts – all the members of BOOTCAMP 619 are very familiar with that! However, if you do it right, you will find a balance between the difficulty of running and the stress it puts on your body, and the endorphins that make you enjoy it so much.

As you gain experience, you will learn how to balance the pleasure and pain. When working your muscles at new levels, they are not able to get the oxygen that they need. Once the glucose is exhausted, waste products, such as lactic acid, are produced. This is the main cause of muscle soreness. In addition, the mitochondria become swollen and small tears are made in the muscle. Though this will lead to muscle growth and strength in the long-run, it does hurt.

When you start to feel pain and exhaustion, try setting some small goals to distract yourself. Start with positive thoughts. When those run out, try passing the next runner. Some people have even said to imagine themselves racing an imaginary person or animal next to them. Another runner once mentioned that when they are passed by someone in a race, they imagine lassoing the opponent with a giant rubber band that pulls them forward.

It may sound crazy, but distractions can help you hurdle “the wall” and get through the difficult period.

For many runners, finishing the race is just half of the difficulty. The aftershocks of a hard run can be difficult. When you finish, make sure to keep walking. Walking for a mile after the run will help your body ease out of the stress and avoid shocking it. Make sure to drink plenty of liquids through the next day after your race.

Above all, don’t be discouraged! Wait at least a week after you finish the race to either schedule the next or vow to never race again!

Pre-Race Preparation

Whether you are participating in a marathon or just preparing to race yourself against your best time, it is important to properly prepare. Without thoughtful groundwork you won’t be ready to make your best time and effort.

Make sure to set a realistic goal. Remember that the main purpose of running a marathon is to take part and achieve the finish, not necessarily come in first. Consider your best recent runs when setting a goal. Make sure you are realistic. It is easy enough in life to encounter failure without setting ourselves up for it.

Time your training to make sure that you will be at your peak performance on run day. You shouldn’t be training hard right up to the last minute. This is an exam you can’t “cram” for. Make sure to peak your hardest training about two weeks before your race in order to give your body time to recover and be ready for your best performance.

Know yourself. Some people find they perform best by running a few light miles the day before a race to keep the muscles limber and familiar with the feeling of running. However, some find they perform better on race day by taking the day before off or only walking a few miles. Try a “dry run” to get to know how your body reacts. Pay attention to your muscles!

Stick with a nutritional plan that is tried and true. This is what your body expects and will perform best with a solid well-known meal. Also, don’t eat foods that may be hard to digest, such as fried foods to too much roughage.

One of the most important aspects of taking for your peak to make sure you are familiar with your body and its needs. BOOTCAMP 619 provides not only excellent guidance for your exercise but also nutritional information to help your body achieve top performance levels.

Speed Bumps

Running is a sport of endurance. While time can be important if you are competing, remember that the most important thing is to make it to the end of your race. An injury not only puts you out of the race, but it also puts you out of commission.

The leading cause of injury when running is overdoing your mileage. However, second on the list is speed.

1. Make sure to warm-up and cool down. You can avoid trauma to the muscles by getting them ready for your workout and easing them back to landing when you are done.

2. Remember your rest days. In a previous article we discussed the importance of “easy days.” Your body needs these days to recover and be ready for the next challenging run.

3. Never finish of your run with a sprint. Always keep a steady pace.

4. When you are training for speed, make sure to set a realistic goal. Stick to that time, even if you are feeling good about speeding it up mid-run.

5. Just aren’t feeling up to running that day? Don’t. If you have been sick or are not feeling ready to give it your all, take it easy. Maintain a good attitude to challenge yourself without overdoing it.

Above all, it is important to make sure you are ready for your fitness plan. BOOTCAMP 619 offers a wide-variety to activities to improve your strength and endurance and get you prepared to train to the best of your ability.

Walking Isn’t Always Wimpy

Now that you have started running, you just don’t want to slow down. However, if you are gearing up for a race or marathon, walking can actually improve your time if you do it right!

Even more experienced runners can be resistant to the idea that taking intermittent walking “breaks” during their run can actually help them improve their time.

As much as you may love it, the human body was not actually designed for running for extended periods of time without a break. By alternating running and walking you can extend the limits that your body may naturally place upon you.

Just Starting Out

By combining running and walking, even a beginner can train and complete a marathon. The walking break helps you feel stronger and recover during your run. It also helps you meet the main goal for a beginner – participation! Signing up and competing in a marathon is a great accomplishment, not matter what your time result may be.

Don’t let yourself be intimidated by a new experience. By using the walk/run method, you will be able to get a feel for what it means to participate and be able to better train for the next time.

Improve Your Time

Did you realize that by slowing down and regaining strength during a run, you can actually improve your time? Though intermediate runners can often be resistant to the idea, it has been shown to be true.

A short break from running can allow the runner who can usually only run a couple of miles to go even three or four miles without problem. Many runners tend to have difficulty pacing themselves. By overdoing it during your run, you can end up running significantly slower in the last leg of your race.

When using the walk break to improve your time, it is important not to wait until you feel fatigued. Measure out the time that you feel confident you can complete without fatiguing yourself. Experiment with the intervals. Make sure to use your timer to keep track when practicing and also to measure your overall time. Make your goal to use your walking intervals to improve your overall time for your run.

It can be helpful to run in a group when you are having trouble maintain a steady pace. Try joining a running club or a group exercise call like BOOTCAMP 619 to find people with your common interests.