~CRACKERS LEARNING TO CRACK THE EXERCISE CODE~

[jkvetter]

Originally Posted by sarab118

Hi Alissa. After you told me about the proper form for running that your trainer shared with you, I watch all the people running on my way home and to work. I go through Griffith Park and there are always people running there. Not one had the proper arm pumping position. I know I have not, but will try it when I start week 7 tomorrow. Don't want to run tonight through all the trick or treaters. I will let you know if it makes a difference.

Thanks, again.


Sara

Alissa:

what is the proper running form?

[free to be me]

Originally Posted by jkvetter

Alissa:

what is the proper running form?

Hi Jackie!

All of your body movements should be in the forward position and you should land on the back of your heel and "roll" through the foot all the way through the toes. The motion should be like you are moving on rails...parallel...and fluidly (ie not 'bouncing' up and down) with arms pumping to your sides parallel. Your upper body should generally remain at the same height with out that bouncing up and down quality...it took me sometime to get comfortable with these movements but I noticed a significant difference in my energy and comfort after practicing this in the interval stages of the c25k program. My fitness coach helped me improve my running 'technique'...this is the best way for me to describe it. It has made a HUGE difference to me in my time and my comfort while running...NO knee OR NECK pain! Which, honestly in my case is nothing short of amazing.

I hope this helps and is comprehensible!

[jkvetter]

Originally Posted by free to be me

Hi Jackie!

All of your body movements should be in the forward position and you should land on the back of your heel and "roll" through the foot all the way through the toes. The motion should be like you are moving on rails...parallel...and fluidly (ie not 'bouncing' up and down) with arms pumping to your sides parallel. Your upper body should generally remain at the same height with out that bouncing up and down quality...it took me sometime to get comfortable with these movements but I noticed a significant difference in my energy and comfort after practicing this in the interval stages of the c25k program. My fitness coach helped me improve my running 'technique'...this is the best way for me to describe it. It has made a HUGE difference to me in my time and my comfort while running...NO knee OR NECK pain! Which, honestly in my case is nothing short of amazing.

I hope this helps and is comprehensible!

Thanks, Alissa. Ken is trying to show me what you mean. I'll practice it. I did remember you saying on the other thread about running from your heels through your toes, so I tried that a little yesterday. I was just afraid if I concentrated to hard on it I might fall off the treadmill, so baby steps......

[free to be me]

Originally Posted by jkvetter

Thanks, Alissa. Ken is trying to show me what you mean. I'll practice it. I did remember you saying on the other thread about running from your heels through your toes, so I tried that a little yesterday. I was just afraid if I concentrated to hard on it I might fall off the treadmill, so baby steps......

Jackie,

I have to tell you, I had a time of it trying to get the form down. At first, it took so much effort to be THINKING bout how I was running...but LO!! No neck pain and no knee pain...so the more I practiced it, the easier it became. Also, as Kelley mentioned...shoulders should be neutral. If you feel them creeping up to your ears...you have to consciously roll them back and down and let them moce slightly forward to neutral. If your arms are pumping in the parallel fashion, this should be relatively automatic...if you find your arms flailing off to the sides of crossing your front at they pump...you should reset your shoulders. HTH!! Thank your Ken for me as well Another note, if you feel you are going to fast...slow your arms down. Your legs will follow suit with your arms...similarly if you wat to go faster...make a consorted effort to pump your arms bigger and faster...your legs will necessarily follow suit Play with it a bit and see houw your body feels in different "forms" I am sure I looked silly doing that on the track, but it helped me identify how my body felt differently between the "forms" and "styles" of running. By far, the less energy and most fluidity on my running came from the recommended form from my coach. HTH!!

[jkvetter]

Originally Posted by free to be me

Jackie,

I have to tell you, I had a time of it trying to get the form down. At first, it took so much effort to be THINKING bout how I was running...but LO!! No neck pain and no knee pain...so the more I practiced it, the easier it became. Also, as Kelley mentioned...shoulders should be neutral. If you feel them creeping up to your ears...you have to consciously roll them back and down and let them moce slightly forward to neutral. If your arms are pumping in the parallel fashion, this should be relatively automatic...if you find your arms flailing off to the sides of crossing your front at they pump...you should reset your shoulders. HTH!! Thank your Ken for me as well Another note, if you feel you are going to fast...slow your arms down. Your legs will follow suit with your arms...similarly if you wat to go faster...make a consorted effort to pump your arms bigger and faster...your legs will necessarily follow suit Play with it a bit and see houw your body feels in different "forms" I am sure I looked silly doing that on the track, but it helped me identify how my body felt differently between the "forms" and "styles" of running. By far, the less energy and most fluidity on my running came from the recommended form from my coach. HTH!!

Thank you again, Alissa. I appreciate the advice. I want to make sure I can keep it pain free. I have some problem with nerve entrapment in my right foot and it is bothering me today/tonight, but as I said earlier, Ken is a massage therapist and he is going to work on my food in a little bit. It always helps when he works it out!

[free to be me]

WEEK 8 DAY 1 DONE!!!

I ran longer this time...I kept going...a full 4 miles today and I felt great! My run was between 30-35 mins I stopped watching the clock...but because I started running before my warm up song was over (it was too inspiring) and kept running through my cool down song (because I was so close to the 4 mile mark)...I have to adjust that! I think I will wait until Wed to run again...well...maybe not...Tuesday is a good running day for me...hmm...

Sara! I'm dying to know how your weekend run went...you were on on Saturday...what a treat for us!! Miss your posts!

Jackie...I want to marry a massage therapist when I grow up too!!

[jkvetter]

Yes, Alissa, it is wonderful. I am constantly putting my feet in his lap and saying, "please rub my feet!"

Alissa, I ran the second day yesterday. I take medication to lower my heart rate. My resting heart rate is normally in the 120's. With the medication it goes down to 80's, however, when I run my heart rate is going up to 130 which is really much higher but doesn't show it because of my medication. So, I tweaked the program a little. I walk the 5 minutes, then run 60 seconds, walk for 150 seconds, run for 60 seconds, walk for 150 seconds, and alternate like that for 20 minutes then cooldown for 5 minutes. I'll just extend it out longer if I need to.

Think that will work okay?

[free to be me]

YAY JACKIE!!!

Anything you can do (safely of course) to move and exercise is going to help you in the long run. I think ANYway you need to change the program to be appropriate for YOU is a great thing! Please please please make sure your doc knows you have added a cardio component. I just want you to be safe while getting healthy

I have a very low resting heart rate...but it has dropped even LOWER while on this program and since I started the c25k. I used to be a 60 RHR am now a 48 RHR...my prime Working Heart Rate (WHR) is between 135-165. I usually hang around 155-160 when running...it is a good working level for me. I generally fall way down to 75 within a few mins of my run...my fitness coach says that is a testament to how much cardio I do and how strong my heart is. I never thought to look at it that way, but now that I am 40...I AM SURE GLAD!!

Nice to have you on this thread as well good for you!

Originally Posted by jkvetter

Yes, Alissa, it is wonderful. I am constantly putting my feet in his lap and saying, "please rub my feet!"

Alissa, I ran the second day yesterday. I take medication to lower my heart rate. My resting heart rate is normally in the 120's. With the medication it goes down to 80's, however, when I run my heart rate is going up to 130 which is really much higher but doesn't show it because of my medication. So, I tweaked the program a little. I walk the 5 minutes, then run 60 seconds, walk for 150 seconds, run for 60 seconds, walk for 150 seconds, and alternate like that for 20 minutes then cooldown for 5 minutes. I'll just extend it out longer if I need to.

Think that will work okay?

[kelley17]

Hey ladies. Just popping in to say I did Callanetics on Monday and Hip Hop Abs 40 min Total Body workout last night! I plan to do W6D1 tonight!

K

[free to be me]

[COLOR="RoyalBlue"]OH BOY DO I FEEL GREAT!!!

32 min run and I could have gone longer if I did not have to go pick the kids up! fun fun fun

4.1 miles today (that included my brief warm up and cool down)

I only had time to do biceps and triceps...so later I will have to get the rest of my upper and abs in

Man...how much better did I feel after working out?! Who needs therapy you guys and a run with some good rockin' Christian music...

YEAH BABY, THAT'S WHAT I'M TALKING ABOUT!! [/COLOR]

[kelley17]

[COLOR="DarkOrchid"]Great Job Alissa! I just got back from my W6D1 and I felt good, but my shins were killing me They felt fine on my last run. I did do a bunch of lunges and squats last night do you think that had something to do with it[/COLOR]

Originally Posted by free to be me

[COLOR="RoyalBlue"]OH BOY DO I FEEL GREAT!!!

32 min run and I could have gone longer if I did not have to go pick the kids up! fun fun fun

4.1 miles today (that included my brief warm up and cool down)

I only had time to do biceps and triceps...so later I will have to get the rest of my upper and abs in

Man...how much better did I feel after working out?! Who needs therapy you guys and a run with some good rockin' Christian music...

YEAH BABY, THAT'S WHAT I'M TALKING ABOUT!! [/COLOR]

[sarab118]

Hi Kelley. Do you run on the sidewalk? I do, and I know they say that is much harder on the legs.

Sara

[kelley17]

Originally Posted by sarab118

Hi Kelley. Do you run on the sidewalk? I do, and I know they say that is much harder on the legs.

Sara

I stopped running on the sidewalk in week 3 because i was getting shin splints and then i also added an extra day in between runs to help to and it has been working great until today Just don't know. I stretched extra today. I'm going to take a hot bath tonight. Thanks for the advice

[sarab118]

Are you running on the street? I am on the sidewalk because in the dark I feel safer.


Sara

[free to be me]

Originally Posted by kelley17

[COLOR="DarkOrchid"]Great Job Alissa! I just got back from my W6D1 and I felt good, but my shins were killing me They felt fine on my last run. I did do a bunch of lunges and squats last night do you think that had something to do with it[/COLOR]

Lunges and squats work your legs and glutes, so yes they can "tire" and give less support to your shins while you run. Do you usually do squats and lunges before running? I am generally, more successful in my runs when I do leg work after my runs. I may be tired, but my muscles are watm and the stretching that accomplaies the squats and lunges helps work the muscle more and I deffo hit fatigue (which is what you want to build that muscle up)...then I have to lay of my leg work for a few days.

Stretching your shins and other muscles can really impact the effect. Also...low potassium.

And you know, sometimes our bodies are just saying..."Nope, not today" Right?? I hope your legs feel better soon? I love the ramp up in the program, it allows us to learn what works for us before progressing!

Great job!

[free to be me]

Originally Posted by kelley17

I stopped running on the sidewalk in week 3 because i was getting shin splints and then i also added an extra day in between runs to help to and it has been working great until today Just don't know. I stretched extra today. I'm going to take a hot bath tonight. Thanks for the advice

Please make sure you stretch after getting warmed up AND AGAIN after cool down.

OOPS I forgot this...pay attention to how you land on your heel. Do you land on the back of the heel and follow through with the rest of the foot in a "roll" or do you land square on the heel then bring the toe down? If you roll through the heel starting in the back you will have less shin impact also. Just a suggestion

[jkvetter]

Alissa: I am having terrible shin pain and ankle pain and pain around the knee. Not the knee itself, but it is all muscle and connective tissues. When do you stretch? After you have done the 5 minute walk? I have heard not to stretch cold muscles. And then again after you have done the full 30 minutes? I think the pain is from not stretching!

[free to be me]

Originally Posted by jkvetter

Alissa: I am having terrible shin pain and ankle pain and pain around the knee. Not the knee itself, but it is all muscle and connective tissues. When do you stretch? After you have done the 5 minute walk? I have heard not to stretch cold muscles. And then again after you have done the full 30 minutes? I think the pain is from not stretching!

We never stretch COLD muscles...for me it depends on how my legs are feeling. If I am tight, I will warm up for 5 mins then stop and stretch...walk another lap of two and then start my run. Then I stretch again after cool down.

[kelley17]

Originally Posted by sarab118

Are you running on the street? I am on the sidewalk because in the dark I feel safer.


Sara

Originally Posted by free to be me

Lunges and squats work your legs and glutes, so yes they can "tire" and give less support to your shins while you run. Do you usually do squats and lunges before running? I am generally, more successful in my runs when I do leg work after my runs. I may be tired, but my muscles are watm and the stretching that accomplaies the squats and lunges helps work the muscle more and I deffo hit fatigue (which is what you want to build that muscle up)...then I have to lay of my leg work for a few days.

Stretching your shins and other muscles can really impact the effect. Also...low potassium.

And you know, sometimes our bodies are just saying..."Nope, not today" Right?? I hope your legs feel better soon? I love the ramp up in the program, it allows us to learn what works for us before progressing!

Great job!

So far I've been getting my runs in before dusk - that might change in the next few weeks though.

I have been stretching MOM!

[kelley17]

Originally Posted by free to be me

We never stretch COLD muscles...for me it depends on how my legs are feeling. If I am tight, I will warm up for 5 mins then stop and stretch...walk another lap of two and then start my run. Then I stretch again after cool down.

Jackie - when I first started I had terrible shin splints and took Alissa's advice and stretch after 5 min warm up and really well when I finished. I also sometimes ice after my runs and have added an extra rest day (2 instead of 1). It really helped and was working great until my last run.

[jkvetter]

Thanks, Kelley. That's what I've been thinking. I pushed myself to run last night. I tend to get caught up in doing it exactly like it's written, but I am going to stop and stretch and do what I need to do to keep my legs healthy. I have nerve entrapment in my right foot and I really think it is helping me to run.

I think I run too heavy, plop my feet instead of roll them heel to toe. I run on a treadmill as there is no great place to run around here. Road is very busy even though it is a country road. People drive like maniacs!

[sarab118]

I finished day 2 of week 7. I had my daughter download a mix for me of rock and roll songs that I like for dancing. Hoped it would make the running go faster and easier. I tend to slow down during the last 10 minutes or so. This is the third 25 minute run, and it does not seem easier although I do finish. So my goal is for it to keep getting easier and eventually move on to more difficult terrain. Will keep trudging along.


Sara

[free to be me]

CONGRATS SARA!!

Did the music mix help at all? I tend to find slower music to start my run with then add music in later with a faster pace to help push me through it. I alternate the songs...faster one...slower one...sometimes I change my pace up too. For some reason my first 5-8 mins are my hardest. I need a good song to get me moving...once in a "zone" I can move along...then I always have my favorite songs at the end to push me through it.

Originally Posted by sarab118

I finished day 2 of week 7. I had my daughter download a mix for me of rock and roll songs that I like for dancing. Hoped it would make the running go faster and easier. I tend to slow down during the last 10 minutes or so. This is the third 25 minute run, and it does not seem easier although I do finish. So my goal is for it to keep getting easier and eventually move on to more difficult terrain. Will keep trudging along.


Sara

[free to be me]

Great workout today! 50 mins of quad step and 17 min run (maybe more like 20?? I did not time it) It felt great Weights and abs...phew...I feellike I worked off those chocolate chip cookies (2) from last night

GO TEAM!!!

[sarab118]

Alissa the same thing happens to me the first 5 are very tiring. However I think I have been running a little faster and not pacing my self thereby getting more tired towards the end. I think I am going to slow it down and pace myself more consistently.

I fear working out on aerobics the other nights I don't run will make my legs too tired for running. I also downloaded a beginner weight training workout for home. My hand weights are either 3 pounds, 5 pounds or 8 pounds. I hope that is enough.


Sara

[free to be me]

Originally Posted by sarab118

Alissa the same thing happens to me the first 5 are very tiring. However I think I have been running a little faster and not pacing my self thereby getting more tired towards the end. I think I am going to slow it down and pace myself more consistently.

I fear working out on aerobics the other nights I don't run will make my legs too tired for running. I also downloaded a beginner weight training workout for home. My hand weights are either 3 pounds, 5 pounds or 8 pounds. I hope that is enough.


Sara

I had that difficulty in the interval training...I was going too fast to keep the pace up. My heart rate monitor helps me gauge my pace, so I peek at it now and again if I get tired. I can see that I have been over exerting myself (HR too high or just on the higher end) too fast and too soon!

Aerobics work your legs in a totally different way, but I am used to cardio about 6 times a week...maybe you can try something like Kelley's Hip Hop Abs cardio workout I'm still wanting that DVD!

Regarding weights, as long as you are "feeling" the muscle work and tire. By the end of your third set, you should have a very difficult time completing your lest reps.

My upper routine is this (all with dumbells):
Biceps 12# 3 sets/12reps...I just upped my weights to 12# and am deffo feeling it
Tricep (kickbacks) 12# 3 sets/12 reps..again as above...deffo feeling the last 3 reps...a nice burn
Upright Rows 12# 3sets/12reps...same as above
Inverted (or Bent standing) fly 12# 3sets/12reps...same as above
One arm bent Lat Pull 15# 3 sets/12reps

These last two work an area that has some nerve damage and impacts my once dislocated SC joint so I go lighter...
Military Press 8# 3sets/10reps
Chest Press 8# 3sets/10reps

If your not feeling your muscles at the end of your sets, go heavier next time. If you can not get through 3 sets, go a little lighter. Hope this helps



~Alissa

[sarab118]

What are you doing for legs exercises with weights?

Sara

[free to be me]

Lunges are great, but they hurt my knees badly so I don't do them

I do squats (with 15# weights in each hand)
25 forward 2 count then 25 pulses x 3 sets

25 plie 2 count then 25 pulses x 3 sets

Then I do Mule Kicks with a 5 pound ankle weight. 25 2 count then 25 pulses x 3 sets

Then I have an inner/outer thigh thingy with a band...don't know what they are called...they are like dancer kicks resisted against the band. I sweep my rt leg past my left one pulling the band 25 2 count/25 pulses x 3 sets the switch legs. Then draw legaway from body same set/reps. I know that does not make sense :confuces: Maybe I'll look for them online to share! Might be easier than trying to explain it!

[sarab118]

Hi Alissa:

Sorry to be stupid about the workout, but you mean you do 25 repetitions of each squats and pulse squats 3 times for a total of 75 of each? Also, the pulse is when you are in a full squat?

I appreciate your help. I don't go to the gym and want to get a routine for home.

Thanks again.


Sara

[free to be me]

Hi Sara!

That is not a stupid question, i could have written it out better indeed!

25 rep of the full squats in 3 sets for a total of 75
then
25 reps of pulse full squat (muscles engaged the whole time) in 3 sets for a total of 75

then plies...same same

Ask away, I'd be happy to help where I can!!

I hope that makes more sense I love dumbells for upper and squats/band work for legs 'cause you can do them anywhere!

Day 3 week 8 done I actually struggled a bit at first then got a rhythm at about 8 mins in. I did not sleep well last night dreaming of a new home for me and the kiddies

Originally Posted by sarab118

Hi Alissa:

Sorry to be stupid about the workout, but you mean you do 25 repetitions of each squats and pulse squats 3 times for a total of 75 of each? Also, the pulse is when you are in a full squat?

I appreciate your help. I don't go to the gym and want to get a routine for home.

Thanks again.


Sara