NIFS Healthy Living Blog

The Pain-Free Three workout was created years ago for NIFS Mini Marathon runners and walkers, the moves are effective for a quick and easy way to boost your leg and core strength. You will develop the supporting muscles to balance out the weakness you may have. Strengthen your glutes, and hamstrings with the Deadlift. The quads and core get work with Lunge variations and the upper body and core get work with the Inchworm. As with any program consistence is the key. There is a training plan below but a few reps of each of these before and after your running or walking will keep your body strong as you increase your mileage in the coming weeks. Running the Mini Marathon is a wonderful way to test your fitness, but the last thing you want is to be hurting at the starting line.

 Three moves to assist you in being your best!

These exercises can serve as a warm-up and/or cool-down. While they initially may be difficult to perform, keep working at them and ultimately they will serve as a perfect complement to your running or walking routine.

Weeks 1 – 8: Perform exercises 3 times per week.
Weeks 9 – 14: Perform exercises 2 times per week.
Weeks 15 – 16: Perform exercises once per week.

1. One Leg Deadlift with Touch (Hamstring, Glute, Back, Core, Shoulder)

Stand tall on one leg (knee slightly bent); stay stiff from the top of your head to the opposite heel.

Place a target in front of you and one on each side. Hinge at your hips, and lean forward, until your body is in a T shape. Using the opposite hand of the leg you are standing on, reach in front of you as far as possible. Slowly return to the start position. Adjust targets if needed.

Next, hinge at the hips and reach out to the opposite side of the leg you are standing on. Slowly come back to start. 

If you need help staying balanced, hold onto a chair, brace against a wall, etc. with a non-reaching hand. Each week you will notice your balance improving and your flexibility allowing you to reach further! 

2. Lunge progression (Total Body)

Standing tall, bring your knee and toe up as high as possible without tilting back.

Stride out into a lunge with your front ankle directly under your knee, back knee flexed (knee may touch the floor to decrease difficulty), and shoulders over hips (not tilted forward).

Targeting the IT Band: At the bottom of the lunge, extend the arm opposite of the stride leg up and lean over to the opposite side. Feel the stretch along your side, down to the hip. Come back to the center and push off the back leg to start the next step. Proceed with high knee/ toes on that leg (squeezing the glute of the standing leg will help with stability). Perform 2 lunges and stretches per leg.

Targeting the Total Body: At the bottom of the lunge, bring your arms up and bend your elbows to 90 degrees. Turn your shoulders toward the side of the front leg, looking as far to that side as you can. Turn back and stride into the opposite side. Perform 2 lunges and stretches per leg.

3. Inchworm

Begin with your hands and feet touching the floor (bend knees, if necessary). Walk your hands out to the push-up position. Perform 2-5 pushups, keeping your body in a straight line. Drop to your knees if you cannot keep your hips from sagging (quality over quantity). 

After the last push-up, keep your hands planted, and drive your hips up, then take small steps forward (driving your heels into the floor) until your knees are slightly bent. Walk out with your hands again and perform 2-5 push-ups.

After the second set of push-ups, bend your knees and walk your feet to your hands. Shift your weight to your feet and slowly rise. Perform 4-6 repetitions.

This blog was written by Kris Simpson, BS, ACSM-PT, HFS, personal trainer, and USTA at NIFS. To read more about the NIFS bloggers, click here.

If you’re like me and absolutely love listening to music and discovering new artists, genres, etc., then I could bet that you most likely listen to music while you exercise. Combining music and workouts has become a common practice among fitness enthusiasts because it can provide a boost of motivation and energy for when you’re testing your one-rep max or just taking a brisk walk outdoors. However, in this blog I will discuss the potential drawbacks of listening to music during a workout/training session and, hopefully, it will make you think about how music (or no music) plays a role in your training.

Pros

Improved Athletic Performance

Music can help get you through some of your toughest workouts by improving your endurance and mentality and reducing perceived exertion. Finding the right playlist or song that fits with the intensity and tempo you plan to conquer will increase your chances of completing the exercise. (See some songs that NIFS trainers recommend here).

Mood Booster/Motivation

There’s nothing wrong with listening to your favorite workout jams to boost your mood and prep for a successful lift, run, or walk. In fact, listening to your favorite song(s) or playlist will improve your mentality going into the workout by significantly boosting both your motivation and confidence. Before I work out, I ALWAYS play my favorite songs to boost my mood and let my body know, “Hey, it’s almost time to work out and it’s time to get motivated!”

Decreased Chance of Fatigue

Listening to music improves your physical and mental endurance. Essentially, with music, you’ll most likely be able to lift more, run faster, and work harder. For example, say you’re doing a tempo run at a steady but challenging pace. Finding a playlist that matches your pace or cadence (steps per minute) will help you keep that mental toughness and complete the run.

Cons

Dependency

For some athletes (powerlifters, for example), listening to music during their big lifts may be beneficial for successfully completing the weight. However, if those athletes are training for a specific powerlifting meet that doesn’t allow the use of personal music or playlists, those athletes will most likely have a disadvantage. On the other hand, as a runner who completed a half marathon in May, I was able to use and rely on music to get me somewhat (still can’t believe I finished…wow) to the finish line. Overall, it depends on what you’re training for and the expectations of your game, meet, race, etc.

Decreased Athletic Performance

I know, yes, I did say music can aid in improving one’s athletic performance, but we must think about what kind of athlete we’re dealing with. For an Olympic lifter, powerlifter, or endurance athlete (runner, cyclist, etc.), music can be used without significantly disrupting their athletic performance. However, a gymnast or athlete training in calisthenics listening to fast-paced and upbeat music wouldn’t be ideal since their training relies on coordination, stability, focus, and balance.

Distraction (Technique, Safety, Form, etc.)

Music, especially if it's immersive, can divert your attention from maintaining proper form or technique. This distraction is risky when performing exercises that require precise movement patterns. It's essential to remain mindful of your body's alignment and ensure that music does not compromise your workout effectiveness or increase the risk of injury.

Overall Boredom

While music can be entertaining, it may not always be sufficient to combat boredom or monotony during long workout sessions. Relying solely on music for stimulation might not provide the variety and mental engagement needed to stay motivated over time. It's important to incorporate a mix of exercise routines and seek other sources of motivation to keep your workouts interesting.

The Bottom Line

Listening to music while working out can have numerous benefits, including increased motivation, enhanced performance, and improved mood. However, it's crucial to be mindful of potential safety concerns and avoid dependency on music. Finding a balance that suits your preferences, exercise goals, and safety considerations is key. Experiment with different approaches and find what works best for you to optimize your workout experience!

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS blogger, click here.

A while back I shared this blog with six reasons to run with a group rather than alone. Here are six more reasons.

• Group running can help with boredom. Although sometimes alone time is nice when running on your own, group runs fly by much faster. You are more likely to explore new routes when running with a group, which will definitely make your runs more interesting.
• You will feel a sense of community. Whether you are racing together, volunteering at a race, or cheering on your teammates, it is enjoyable and rewarding to be connected with likeminded people and to be part of something bigger. Runners can really relate to each other and are supportive of one another through running (and non-running) ups and downs. Runners feel certain emotions and find humor in things that only fellow runners can understand. These bonds make runners feel like they are part of a special, tight-knit community.
• You will expand your social circle. Running with a group is a great opportunity to meet people with similar interests. Many people have met their spouse, significant other, or close friends through a running group or club.
• It is safer to run with others. Attackers or harassers are not likely to go after a group. You are less likely to get lost if you are with a group, and even if you do take a wrong turn, you have each other to figure out how to find your way. If someone in the group gets injured or sick, there is always someone there to help.
  
• You will discover new routes. People like to share ideas, and even if your running group friends live in the same neighborhood, you are all likely to come up with different running route suggestions. Sometimes you think you know the area, and all of sudden a friend offers a route that will boost and spice up your running. A single new route or a tweak to an existing one can keep your running mind fresh for weeks. As a group you may decide to travel to different spots and explore them when running. Individual runners tend to drive to different locations away from home to explore and experience different running scenery. 
• Entering team events is easier if you are part of a running group. Being a part of group running puts you just one application form away from racing events. The entire group is unlikely to be granted places behind the start line at the coveted Indy Mini Marathon, but there are many races across most of the countries in the world where a bunch of friends can have a great day out. Cross-country is a firm favorite everywhere, but there are also races where you will be running laps, and relay races where you are taking turns with your friends, each running a certain distance. Friends can also join ultra races where you can run, walk, eat, rest, walk, then run some more (if you still can) for anything from 50K onward. There are multiple options out there. Get busy and have fun!

This blog was written by David Behrmann, NIFS Health Fitness Instructor.To learn more about the NIFS bloggers, click here. 

Running with others is one of the most effective strategies for creating a running habit and continuing it. The social benefits of running are among the biggest reasons why runners start and stick with running. Whether you’re running with one friend or a running group, here are some ways you can benefit from group running.

• You’ll have group role models. People naturally start to adopt the habits of those around them. Spending time with other runners will help you form a running habit because you’ll start to mirror your running friends’ habits.
• You’ll motivate each other. With a running group, you get regular encouragement. Members encourage each other at races and during long runs. You’ll be more motivated to stick to your training because you’ll hold each other accountable. It’s harder to skip a workout when you know others are waiting for you.
• You’ll feel a sense of belonging. Being part of a cohesive team can you give a sense of purpose and help you make new and meaningful connections.
• You’ll get creative stimulation. It’s fun to share ideas when running with a group. You can bounce ideas off your running friends and ask them for advice.
• Your performance will improve. Everyone flourishes with a little healthy competition. When you’re running with others who are pushing you to run faster and harder, it’s easier to take it to the next level. When running alone, you may be tempted to cut your workout short; when others are depending on you, however, you’ll want to do the entire workout, and maybe even a little extra.
• You can network. Running with people you know is a great way to network and build your professional relationships in an informal way. You’ll develop a camaraderie with other runners that’s difficult to replicate in an office or other work setting. Building and strengthening relationships through running may lead to a new job or other opportunities. Many runners have found new jobs or made important professional connections through running.

This blog was written by David Behrmann, NIFS Health Fitness Instructor.To learn more about the NIFS bloggers, click here. 

The Go Girl Triathlon at Eagle Creek Park is now in its 14th year. NIFS’ Go Girl Tri-training Program is the city's longest-running training program for that race. Will you join us for this year’s training? Here are some good reasons for you to tri.

Running, Biking, and Swimming Coaches

The coaches for our program have experience in each discipline of the race:

• Run coaches train you to be faster and injury-resilient.
• Bike coaches teach the techniques to ride fast and strong.
• Swim coaches build confidence and determination to tackle any body of water.

A Different Discipline Each Week

The training sessions are broken down into a specific discipline each week. Some weeks we will be doing “bricks," which are two disciplines back to back. These are great for building fitness and confidence going into race day. The work is challenging, which pushes your fitness to another level.

More Open-water Swimming Practice

There are extra open-water swim opportunities on the weekends and occasional weekdays. These prepare you for the challenge of the open water, which is often difficult to get in the pool. The dark and irregular water is a different test than the clear pool with a line at the bottom. The sighting drills in the open water make the race day swim easier to manage for a nervous race-day mind.

More Hills

The training at Eagle Creek will prepare you for all the race-day hills and undulations. You will be changing gears and cruising by your fellow racers because you will know every section of the course in the park, including in the demanding first hill you will climb as you get on your bike. You will have traversed this hill many times in training. On race day, the final run-up will be a piece of cake.

Help with Transitions

Did you ever consider the fourth discipline: transitions? We will hammer home many fine details to make that part of your race a strength, and you can chuckle at your fellow racers who can’t find the rack where their bike was placed.

The Hidden Details

The little details of each discipline may be the most valuable piece to our training program. Did you know you will have to pin your race number on your brand-new tri top? Well, in our program we will show you how a race belt keeps you from putting holes in your nice top.

Tri Training Starts June 28

All in all, it’s a great group of ladies who will sweat, work, and cheer each other on during the race day—from the early-morning jitters to the finish, with medals proudly displayed around your neck. June 28 is our start, mark your calendar and get registered today!

This blog was written by Kris Simpson, BS, ACSM-PT, HFS, personal trainer  and USTAat NIFS. To read more about Kris and the NIFS bloggers, click here.

Does the idea of swimming in the nice early-morning summer sun excite you? Does riding along the hilly but beautiful road at Eagle Creek get you smiling? Does doing a challenging run through Eagle Creek Park drive up your endorphins? Then you need to think about doing a triathlon this year.

“Why this year,” you ask? I say “Why not?” No one is getting any younger, and IT’S OUT THERE. This is a real comfort zone buster! Life is about challenges big and small, so here’s a great way to get out of your comfort zone. Here’s all ya gotta do.

Get into the Water

Get in the pool or a lake; stop by Eagle Creek, Morse Reservoir, or any body of water you can get into. Go for a swim. If you are awful, keep working, and read blogs about swim drills. Plan for at least 4 to 12 weeks of prep. The longer the race distances, the longer the training.

Get a Bike

Next, find yourself a bike. If you have a really nice bike, this should not be a problem. If you don’t even have one, go to one of our fine bike shops (we have some really good ones here in Indy) and get a bike. Get your tires aired up, oil the chain, and PLEASE check the brakes (and get those tuned up again). Then get on those wheels and ride, enjoying the sun and the spring breeze on your face.

Put on Your Running Shoes

After that, put on your running shoes and hit the road, trail, or track and start jogging. Again, start slow and then go.

Prepare and Have a Plan

AAHH… it seems so simple as you read this, and it can be, but to have a ton of fun on race day you need to prepare. Try to follow a plan to get you to the finish line with a smile. Work backward from your race day. You need to be able to swim 500 meters, ride your bike 10 miles, and then run 3 miles. Plan your workouts for distance or time, the latter of which is often easier to calculate.

This is the 14th year of our NIFS Go Girl TRI-training Program that prepares you for the Go Girl race at Eagle Creek in August. Our training program is the city's longest-running training program for the race. Are you jumping on board this year? Get registered today!

This blog was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and the NIFS bloggers, click here.

’Tis the season for holiday traveling, holiday parties, not having as much time to hit the gym, and eating more calories than are in your average diet. Spending time with family and friends is so important over the holiday season, but taking care of your health and fitness is just as important.

The key to this success is making exercise a priority. A few ways to do that are by committing to workout programs, scheduling in your workout times, committing to a fitness goal, and maybe even purchasing a few fitness essentials that fit in your suitcase to use conveniently when you are traveling.

Suitcase Equipment Essentials and Exercise Guide

Resistance Bands (average price $3–$8)

You probably have used a resistance band in your Small Group Training, Barre Fusion, or Circuit Training classes, or seen them being used by others in the gym. Versa Loops are a great tool to take with you during the holidays. These bands are very cost-effective and weigh almost nothing, nor take up much space.

A NIFS Fitness Center staff member can help you create an on-the-go workout plan using the band. Stop by and see an instructor for quick and effective band workouts.

The key to success is taking action. Just because you buy a mini versa band does not mean you will stay in shape like magic if it sits in your suitcase. Take time to schedule 20 to 30 minutes a few times a week to break a sweat and work on stability, mobility, and core strength with this amazing fitness tool.

Jump Rope (average price $10–$12)

Jumping rope is a great addition to a gym workout to get your heart rate up, but is also a great piece of equipment that you can easily add to your suitcase to torch calories anywhere and at any time. You can burn up to 10 calories a minute jumping rope. Pulling this piece of equipment out of your suitcase can definitely balance out the extra calories you consume during the holiday. Do it for 10 to 15 minutes straight for an endurance workout, or combine it with body resistance toning exercises for a great go-to HIIT workout.

TRX (average price $70–$130)

TRX is a great piece of fitness equipment that you can pack up to go anywhere. At moderate intensity, someone might burn up to 250 calories during a one-hour training session. TRX straps are light and easy to take anywhere. When you’re in town, taking classes at NIFS is a great way to learn proper form and new moves, but this equipment can be hung in door frames or places around the house to also get in a great sweat and total-body workout.

Running Shoes (average price $60–$150)

Running is a free, very effective workout that is great for burning calories. If you don’t have a pair of running shoes already, they can come at a price but make a great investment for staying accountable to keeping weight off over the holiday season (if you pack them in your bag and use them). If you are healthy enough for running, grab some shoes and hit the pavement or indoor track here at NIFS.

Some Other Holiday Wellness Tips

In addition to this equipment you can easily use to help stay fit over the holidays, don’t forget about the importance of diet.

• Remember portions. Overeating is very easy to do at holiday functions, so set your mind to eating for results. This means practicing portion control and not overloading your plate or having too much sugar and alcohol. Keep on a balanced diet through your normal lifestyle and allow yourself a little extra only on special occasions.
• Don’t be afraid to say “no” in the office. Just because a co-worker brings in a treat, does not mean you have to have all the holiday cookies and cupcakes. Maybe commit to having one a week even if someone brings in something new daily.
• Have an accountability buddy. Find someone you trust and who also wants to stay healthy over the holiday season. Make goals together—like working out 4 to 5 times each week, or eating only one holiday dessert a week—that you commit to and achieve together so you don’t feel like you’re doing it alone!

Holidays are a great time to have fun, so enjoy doing everything you love like spending time with friends and family while also living a healthy lifestyle.

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, and Stott Pilates Certified. To find out more about the NIFS bloggers, click here.

“She said she could, SO SHE DID.”

These were the words in the back of my brain as I journeyed to my third marathon finish line, crossing it on November 3, 2018, with a newfound respect for the sport.

The Inspiration

In 2009 as a 16-year-old high school girl, I heard some words from my mom I never wanted to hear, not just from her but from anyone: “I have breast cancer.” These words changed my life. I immediately became fearful of losing my mom, and in my moments of needing time to breathe and destress I turned to running. Running became my time to forget everything going on around me, and enjoy the beauty of nature and fresh air. It became my time to fully take advantage of these things, realizing at any moment in our life they could potentially be taken away. My mom survived two cancers, and to this day still wakes up getting to enjoy those beautiful things as well as her family and friends who helped her fight through her tough times.

The Journey Begins

After discovering this new love for running and fitness, I wanted to dive deeper into it. As a kinesiology major at Indiana University in 2011, I took on a part-time job at the IU Student Recreational Center, where I began teaching running group fitness classes called “Trekking.” These classes were 30–45-minute runs that everyone could participate in at their own pace, and motivated people to get in their general health cardio recommendations through walking/running. I fell in love with the sport even more after this. During my college years, I also began hanging out with friends who enjoyed running as their go-to for general fitness too, and we turned our passion into weekend fun by participating in 5K races.

The Next Level

In 2014, I moved to NYC where I was going to pursue my passion for fitness in the fitness capital of the world. I was surrounded by some of the top fitness professionals and eager to learn more and more every day. In addition to this new lifestyle also came new stress. I turned to running again, and in one of the best parks you can run in, NYC’s Central Park. Weekends were filled with seeing long-distance endurance athletes racing. Novembers were filled with spectating one of the biggest marathons in the U.S. right outside my Upper East Side apartment: the New York City Marathon. I was inspired! In addition to my running solo, I also began taking classes at Barry’s Bootcamp from top trainers, including Nike Trainer Ashley Wilking, and hanging out with Jessica Woods, a Nike Run Coach and Ultra Marathoner herself. In February 2016, I ran my first marathon in Washington, D.C., where I completed with a goal in mind of under 4 hours, and finished at 3:54.

This “runner’s high” was real. I immediately signed up for half-marathons and started training harder, and in October 2016 ran my second half-marathon for a breast cancer charity in Chicago, and set a personal record at a pace of 3:48. I was shocked by what the power of my body could do. But then I burned out after completing two marathons, two half-marathons, and endless hours of intense training through 2016.

A New Journey

After teaching thousands of fitness classes and achieving personal fitness goals, I was ready for my next journey to learn the business side of fitness. I took 2017 and half of 2018 to recover my body physically, and gain strengths in two new areas of my life: mindfulness (Strength Through Stillness) and business.

In that time, I experienced management in two different types of fitness setting, boutique fitness and the standard gym setting. I also began tuning into meditation daily, and focusing on the strength in my mind I had been experiencing while running. I was ready to sit in stillness and challenge myself in a new way.

My Mindful Marathon Experience

On August 15, 2018, I took on the role of coach for the NIFS Monumental Half/Full Marathon Training Program. Day 1, one of the participants told me he had just started running, and wanted to complete a marathon. He was one of two participants to sign up for the Full Training Program, and one of the only runners who had never participated in a running event before, including 5Ks or shorter-distance races. But he was determined to go the full 26.2 miles, and I was ready to coach him every step of the way. My knowledge from past experiences and mindfulness was the approach I took into this training and journey to get him to the finish line. When times got tough, I reminded myself of my 12-week goal motto “She believed she could, so she did.”

Nestor crossed the finish line and is now a marathoner. My passion for running now holds a new place in my heart as I experienced coaching someone to achieve an amazing goal. I will never forget seeing him run through the finish line with the biggest smile as tears of happiness came running down my face, and getting the biggest hug of happiness every coach hopes for.

Interested in training for the Mini? NIFS Mini Marathon & 5K training program registration is now open!

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Fitness is a great tool to use to train the mind. Yes, often people work out for physical health, but exercise is also getting a lot of hype from psychologists. Many studies are proving that exercise and movement increase brain function, memory, and thinking skills. Not just that; the motivation, positivity, and strength learned and gained from an exercise session can all be used in daily life situations. 

I began doing yoga and running in 2009 as a way to de-stress when my mother was ill with cancer. At the time, I never knew that the real-world challenges I was going through would turn into my passion and lead me to my full-time career. I can honestly say that the motivational lesson of learning through sweat sessions helped me overcome daily life challenges and inspired to me share that with others.

From Yoga to Real Life

Yoga taught me to breathe. Breathing is a necessary human function, but one of the hardest things to do in a challenging situation. Learning breathing and mindfulness on my yoga mat taught me how to take it into my daily life. If I’m facing a challenge, it probably means I need to slow down, breathe, and evaluate what needs to be done.

Running taught me that there are days you are tired, sore, and don’t want to do something, but showing up and doing it will always feel better. My mom’s motivation to wake up every day on her weakest, saddest, and scariest days helped inspire me along my fitness journey to be fearless and “Just Do It™.”

As I began doing yoga and running, I fell so in love and developed such a deep passion for these things that I wanted to continue to learn about them. I got my 200 Hour yoga certification in 2014. I never knew that it would turn into a full-time career in NYC where I was inspiring packed rooms and training celebrities. That sounds great and glamorous, and honestly it was, but again yoga really just taught me to breathe and open my mind. I realized that going to New York was running away from dealing with my past. I was ready to face it again. New York is a stressful environment. I was keeping up just fine, but was pushing out family because I was “too busy training Victoria’s Secret models,” although I knew the real reason was fear and not fully living out what I was learning.

Letting go of ego is another lesson I learned on my yoga mat, and I knew that I could find balance between family and doing what I loved if I took some deep breaths, tuned in, and followed my head and heart at the same time. After three years in the Big Apple, I decided to live out my fitness and move back home to build my family bond and let go of anything from my past that challenged me, just as I had been doing for years in the gym.

From Running Away to Running Home

Along with my personal training success came my “glory days” of running. I was a runner because I loved how it felt. I had no clue I would one weekend wake up and call a friend asking whether I could run a marathon in her city the following weekend, and then show up and actually complete it. Well I did. And I don’t remember much about that race except a few things—the times I was challenged the most. My first challenge came at mile 6, my first hill. I remember that thing looking like a mountain. The second thing I remember was turning to my family in my time of need. At mile 13.1, I called my dad, crying:

“What am I doing? Should I just run a half marathon today?”

He responded with, “Just take a deep breath.” Well, at that moment my heart might have felt like it was going to burst out of my chest, and my mind was in a negative state underestimating my strength, but that connection and reminder to take a deep breath and tune in to my ultimate goal helped me complete 26.2 miles that day, and with the biggest smile on my face. I now coach others in running, and in the challenging times I bring out some of the lessons I learned to teach and inspire them, letting them know that I get it and understand because I’ve been in that headspace too. But I also remind them that this is no challenge you can’t overcome if you just take a deep breath and tune in. I also like reminding people that if 30-second fitness challenges or hills are the hardest struggles in their day, week, or life, they are pretty lucky!

At-Home Exercise Your Mind

So, here’s your chance to exercise your mind:

• What has challenged you in the gym?
• What did you do about it?
• What words of encouragement helped you overcome it?
• What was the feeling of overcoming challenge?

Now take that into your daily life. What is challenging you, and can you breathe and stay positive through that situation?

“JUST DO IT ™” —Gary Gilmore

Just Do It is a trademark of shoe company Nike.

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Running a marathon can be a very positive, rewarding experience or a very painful, negative one. THE CHOICE IS YOURS!

How I Got Started with Marathons

I began running as a feel-good stress release in 2009, but never knew that stress release would turn into my stressor. After my mom was diagnosed with breast cancer, I turned to running at times to just get away from my daily life for a few moments and enjoy some fresh air and a good sweat. I loved this workout a few times a week.

In 2016, I was ready to set a goal. I signed up for my first half marathon, but forgot to sign up for a training plan to go with it. As my mind was set to long distances to achieve my goal, I began running more and more. Before I even completed my half marathon, I realized I was ready to do a full marathon, so I signed up spontaneously to run 26.2 miles and completed my first marathon in Washington, D.C., in February 2016. Two months later, I crossed the finish line of a half marathon, which was my original goal.

If you were to ask me how I felt about my experience, I'd honestly tell you: painful, awful, and sore. Thankfully I didn't get any injures, but like most runners, I ran a lot and neglected cross training, because I preferred the “runner's high.”

Why I Quit

I continued this training process through 2016, and by the end of that year I was done and burnt out. My body was depleted of important nutrients, my muscles were constantly sore from neglecting proper recovery, and I never knew how much mental tension I had been putting myself through by pushing my body to get what I thought was "faster and stronger."

In 2017, my running for hours had now turned into recovering for hours. I picked up a consistent yoga practice, started meditation classes, was visiting a doctor to replenish my depleted body, focused on strength with pilates and circuit training classes, and was only doing low-impact cardio. 

How I Got Back into Running—the Right Way

As I began stressing out my body less, my passion for running was still in the back of my mind. In 2018, I began running long distances again, but with newly gained knowledge of proper fuel, proper recovery, and proper cross training. It's so weird waking up not sore after a long run, or enjoying friends and family instead of wanting to sleep all the time due to fatigue, and I love it!

Practicing mindfulness is so important when setting a big goal. In society, we often want to get to the reward faster instead of enjoying the process in the present. Attempting to run a half or full marathon does not have to be a painful experience. Running a half or full marathon does not have to result in injury and burnout. The choice is yours!

Tips for Running

• Follow your training plan. As endurance picks up, so does your ego as a runner. When you get a short run, just do it and enjoy it! There will be plenty of long runs you can save your energy for to reduce burnout and achieve success.
• Warm up. Our bodies are not meant to go from 0 to 100 percent effort for extended periods of time, which is a common mistake by runners that leads to injury. Spend time prepping your muscles and your mind for success. If you remember that your goal is to get to the finish line, you'll remember to warm up so you can get there pain free.
• Cool down. Just as we aren't supposed to go from 0 to 100, 100 to 0 is just as harmful. Allow yourself time to deep-breathe and restore your muscles. When running for distance, the blood starts to pool toward your legs. Doing yoga or total-body corrective exercises and stretching will help reduce injury by properly recirculating blood to aid in healing muscles.
• Cross train. Running is a cardio-based exercise that requires strength. If you only run, you are often getting weaker because you are burning off the muscles that will support you. Adding two to three strength-only days is crucial for not just the muscles’ health, but also the health of your joints and bones.
• Know your limit. Be okay with accepting that you accomplished something amazing! If it's a hot day and your plan is to run 5 miles, but you can go only 3, that’s okay! Over-stressing the body can lead to many health consequences. Loving your body’s health as first priority will keep you injury free and a well-oiled machine.

So, don’t be afraid if your goal is to run a half or full marathon. Train with the people who have experienced the not-fun, painful part of running and want it to be filled with fun based on knowledge and past experience. The choice is yours to set your goals. The choice is yours to listen and follow your coach to achieve those goals.

NIFS Fall Marathon Training Program prepares you for the Monumental Marathon on November 3, 2018 by providing you with a 12-week training program and weekly long runs with a training coach. Training starts August 15th-November 3rd. Wednesdays 6am OR 6pm and Saturdays at 7am. Find out more and get registered today!

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.