NIFS Healthy Living Blog

If you’re like me, cabin fever is already starting to set in, and we are barely into the winter season. This is the time of year that I start to think about what races I want to focus in on for the upcoming year. I find it a great way to stay motivated and focused on my training when it’s not my favorite time of year to train.

I always consider three main questions before I pull the trigger and sign up for my first “big” race, and plan out my training program accordingly. Evaluating these things has helped me to create realistic and attainable race goals for the upcoming season, and I hope that it can do the same for you.

1. How is my year looking?

There are years where training for races can be a top priority, and others where it may be secondary or on down the line depending on what else is going on. I try to think forward and determine how much time I can and want to realistically dedicate to race training with everything else that is going on in my life. Some things to consider when thinking about this include your work schedule, vacation schedules, interest in other hobbies, taking classes, and family obligations, among many other things. Knowing these things and thinking about them as they relate to training can help you get a grasp on what you can fully commit to. Obviously, sometimes other things come up, so always know it is okay to deviate from the plan when life happens.

2. Where is my fitness today?

A late fall or holiday race can be a great reality check for how you are doing with your training currently. Even if you are a little rusty, doing a race around this time of year will really tell you where you are at (whether you like it or not). If you have stayed in stride and had a great fall season, maybe it is time to consider pushing yourself a bit harder this spring by trying to go faster in your next 5K or racing a longer distance. Knowing where you are at in your training today will help you make a realistic goal for next year.

3. Was I healthy this year?

This may be the best question you ask yourself. Racing is a great way to accomplish a personal goal or get in touch with your competitive side. It is easy to get so caught up in a race goal that you neglect to take care of yourself and your health suffers. Looking back over the last year and thinking about any injuries or other health issues that may have been an effect of your training can help you to make an educated goal for the next year. Maybe you were injured because you did not have time to train correctly for that marathon, or you had a terrible diet because you spent so much time training that you ate anything that was convenient and easy to get your hands on. Maybe you are currently injured and will have to start back into racing a bit more slowly than normal. These are just a few examples of how training can negatively impact your health, but I suggest considering these things when planning for your upcoming race season.

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Setting a goal now is a great way to get your year started off right and help get you through the winter training months with a realistic focus and plan. Whether you are thinking of completing your first race, training for the same race you run each year, or looking for new racing opportunities, setting a realistic and attainable race goal with an appropriate training plan is the key to success.

Cross the finish line with us this Spring! The 25th Annual Mini Marathon & 5K Training Program starts January 21–May 6, 2015. Training is at 6pm at NIFS downtown. Register today online!

This blog was written by Stephanie Kaiser, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

So you have the running bug! You have now completed a few 5K races after years of debating whether you would even be able to finish one, and now you want to run faster. Congratulations on being one of over 8 million people to complete a 5K last year!

If you are like many new racers, your training up to this point has consisted of just being able to complete the 5K distance, and it has allowed you to accomplish your goal of completing the race. Now you want to step it up and get faster at the distance but you are not sure how to do this. Here are three basic training elements that you can incorporate into your training plan right away that will guarantee faster 5K times.

1. Build a Base

To be faster, you will need to be able to run longer than just the distance of the race, so improving upon your endurance is a huge factor. This does not mean that you need to go out and run a ton of extra miles right away, but you want to start increasing the duration of your runs as well as the number of runs you are completing each week. Building a base is a gradual progression and you should ease into it. Start out by just adding in an additional mile to one of your runs or an extra day of running to your weekly plan.

2. Run Strides

A stride is one of the easiest ways for your body to learn to run fast. Strides improve your efficiency and are a key step in teaching your body to run faster than normal. A stride is a short run of around 100m that you gradually increase your speed through until the last 20m, when you gradually slow back down. Strides are not an all-out sprint. You should be hitting your top speed for only a few seconds about ¾ of the way into the stride.

To start, add four 100m strides to the end of one of your easy runs each week. You can gradually bump this up to six to eight strides one or two times each week.

3. Complete Intervals at Race Pace

Naturally, you are going to start getting through your 5Ks a little faster the more comfortable you are with the race. But if you have a specific time goal in mind, you have to run that pace during your training. Interval training is an essential element to being faster on race day. Intervals vary in length and speed based on the goal for that workout, but a workout to incorporate right away is 800m repeats. Determine what your goal pace is for the race and complete four 800m runs at race pace with 2 minutes of rest between each one. Your body will now know what the pace feels like.

To make this workout more challenging, bump yourself up to six sets and take only 1 minute of rest in between. You can play with the distances, paces, and recovery time of interval workouts, but they are critical to improving your speed.                    

Determine how fast you want to run your next 5K and start training toward that goal. Pace charts and training calculators can help you determine how fast you ran your last race and how fast you should be running your intervals. Start out with an attainable goal of just a minute or two faster than your last race and see where you can go from there. Make this year your year to hit that big personal record you have been aiming for in the 5K.

Cross the finish line with us this Spring! The 26th Annual Mini Marathon & 5K Training Program starts January 27–May 9, 2016. Training is at 6pm at NIFS downtown. Take advantage of our early bird discount and be entered to win free training!

Visit our website or contact Amanda Bireline for more information.

This blog was written by Stephanie Kaiser, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

If you are like the majority of Americans, your work is strongly reliant on the use of computers, smartphones, webinars, and other electronic devices and digital technology. Along with this, the use of social media, text messaging, and email to interact with our friends and family is also at an all-time high—not to mention the number of hours spent in front of a television. With the combination of these things, the need to unplug from our technology has never been greater.

Fitness Centers Are Full of Technology

Take a look around your fitness facility or your home gym and count the number of devices that incorporate technology, along with the technology that you carry on yourself while you exercise. Your cardio pieces probably have a television; your gym may have an electronic device that tells you which machine to move to next, or even an electronic personal trainer. Along with this you have your smartphone attached to your arm listening to music; checking email; and texting your friends, family, and colleagues telling you how many more steps you need to take. It is time to unplug!

Get Outside and Unplug!

With all of this technology constantly bombarding me, I find that one of the greatest perks about going for a run outside is actually being able to unplug from all of this. It is one of the few opportunities left in my day where I can truly unplug with no distractions. Not only do I get to enjoy the weather and scenery, and reap the health and fitness benefits, but now I also get a break from technology! Don’t get me wrong, I enjoy all of the benefits that technology has brought to our world, but I still believe that having time away from it and actually interacting with others needs to be a priority.

Being unplugged has also brought me closer to friends and introduced me to new friends who share my passion for being active. Sure, I still send my running buddy a text message or give her a call, but it is generally to arrange a time for us to meet for our next run, where our real conversations happen.

I know what many of you are thinking: “There is no way I could run without my music!” Yes, listening to your music does count and I know many of you like to “zone out” with your music, but try running without it for a few weeks. The first few runs will feel very off, but after a week or so I guarantee you will start to enjoy taking in what is around you and enjoy the break from the constant stimulus that technology feeds you all day.

My advice to you is to use running or walking outdoors as a means to unplug from technology, and use that time in your day to either be with yourself and take in the outdoors or spend it with others who also want to be active and are looking for a way to unplug. If you think going for a run or walk on your own is boring or that you need music as a distraction, consider joining a training group, where you will have the opportunity to run and walk with others, bringing back social interaction outside of technology. You would be surprised by the number of connections you can make if you take some time to unplug and interact with others.

This blog was written by Stephanie Kaiser, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

If you are a solo runner or walker, it is likely because you enjoy having that outlet in your day to just be with your thoughts, relieve stress and clear your head. This is a great way to accomplish all of these things, but if you are looking to make some greater strides in your race efforts this year, you may want to consider adding in a few training sessions each week with other people. This will allow you to step out of your comfort zone and push yourself harder than you would when you are training on your own. Along with this, there are many additional benefits that can be accomplished when training with a group. So why should you consider training with others?

1. Accountability

Knowing that you have other people waiting on you and that you have committed to a group is a big reason that training with others can help you accomplish your goal. Training in the long and cold winter months can be challenging, but knowing that others are layering up too can help you make the decision to join in and get through those training sessions together.

Also, group members can keep you on pace to make sure you get that time you have been training for. Cindra Kamphoff, PhD, a sports psychology consultant, said, “When you run with others, you tend to give more effort. You get caught up in the pace, and you might not recognize how fast you’re going.”

2. Camaraderie

Long-distance walking or running can be tough and lonely. It can be physically and mentally taxing and it is easy to fall into an easier effort level. However, if you are surrounding yourself with individuals going through the same aches and pains, that can help get you through the “lows” and celebrate the “highs.” It can make training a lot more enjoyable. Training in a group can pass the time more quickly for those longer outings and can make training more fun when you aren’t doing it alone.

3. Motivation=Results!

For every personal goal that you have set, there is a walker or runner out there who has achieved it, whether it is qualifying for a marathon, finishing a half marathon with a personal record, or jogging the whole race without stopping. Each person has their own goal, but learning from others that have like-minded goals or have accomplished these tasks can help make you a better competitor.

“You learn more about how other people train and what they’re doing, and it can inspire you to do something different,” Kamphoff says. “It can open up your mind to trying new distances, races, or types of workouts.” Asking questions about routes, routines and injuries can help you gain a wealth of knowledge that will help you succeed in attaining those goals!

There are advantages to training both alone and in a group, so it’s smart to do both. However, if you want more accountability, camaraderie and motivation that helps get you the results you want, consider training in a group!

This blog was written by Angie Sheetz, NIFS Registered Dietitian and co-coordinator of the Mini Marathon & 5K Training Program. Read more about the NIFS bloggers.

You have trained for the marathon, half-marathon, triathlon or other race, and now it’s the big day! However, you need to make sure you are properly fueling your body with optimal nutrition to guarantee that you will cross the finish line feeling great! Here are some tips to ensure that will happen.

Before the Race

It is essential to have carbohydrates before racing. They provide the best source of energy for your body and give the most efficient fuel for working muscles. Examples of these are whole-wheat pasta, brown rice, whole-grain breads, cereals, bagels, oatmeal, and fruits and vegetables.

Protein helps with sustaining energy for longer periods of time. A small to moderate amount of protein-rich foods is essential before exercising. Examples include skim milk, 1% milk, or low-fat chocolate milk; low-fat cottage cheese or low-fat cheese; boiled eggs; peanut butter; yogurt; a small amount of nuts; lean meat, poultry, or fish; and soy products. Fat is stored in the body and is used as an important energy source. It is especially important for endurance athletes, such as runners.

Try to avoid high-fat foods because they may slow digestion. Examples of high-fat foods are crackers, chips, snack cakes, or muffins. Instead, opt for healthy sources of fat such as peanut butter, nuts, and olive oil.

Eating sugary foods before a race may cause side effects such as upset stomach, diarrhea, and hypoglycemia (low blood sugar). This can have a major effect on your race! You might think you get that burst of energy from the sugar, but the energy will peak quickly and will not last for a long time. Avoid pastries, donuts, and high-sugar cereals.

Drink 2 to 3 cups of fluids such as water, 100% juice, low-fat or skim milk, or a sports beverage two to three hours before the race, and then 1 more cup of fluid 10 to 20 minutes before the race. A small amount of coffee (6 to 8 oz.) may be an option, but be sure that it settles well in your stomach.

During the Race

Drink at least 1 cup of fluid every 10 to 20 minutes during exercise (24 to 48 ounces per hour for most people). For every pound you lose during exercise, consume 2 to 3 cups of fluid. It is always good to calculate your sweat rate during training to know the proper amount of fluids you need to be taking in during the race. This can be done by weighing yourself before a workout and immediately afterward.

Water is always an excellent choice during the race, but for durations of longer than 60 to 90 minutes, it is important to take in some type of sports drink. Sports drinks provide a mix of water, carbohydrates, and electrolytes. Electrolytes are lost in sweat during the race, which is why sports drinks help replenish electrolytes in the body.

It is important to intake the proper amount of carbohydrates during the race. Consuming carbohydrates should be a goal during the race to help increase endurance; 60 to 70 grams per hour is recommended. Good options for getting in carbohydrates during the race are sports drinks, energy bars, GUs, gummy blocks, and Sport Beans. If you prefer consuming an energy bar during the race, it is important to consume a bar that is high in carbohydrates, but low in protein and fat. Make sure to take in 4 to 8 ounces of water with the gels or the energy bars to prevent an upset stomach. Consider how your body digests these different items. Go with the item that digests well for you and will help you stay at your optimum performance level. Always practice with these products during training and never try something new on race day.

After the Race

Here are some tips for recovering after the race:

• Aim to consume a 200- to 300-calorie snack within 30 minutes of finishing the race.
• Rehydrate with 16 to 24 ounces of fluid for every pound of body weight lost during the race.
• Eat a well-balanced meal that includes protein, fluids, carbohydrates, and electrolytes.
• Aim for 15 to 25 grams of protein to be consumed within 30 to 60 minutes after the race.
• Take in at least half a gram of carbohydrate per pound of body weight within the first hour after the race.
• Have salty snacks and sports drinks to help with replacing electrolytes, if it will be 3 to 4 hours until your next well-balanced meal.

Remember that training with certain foods is just as important as the physical training for the event! If you need help, consider a personal nutrition coaching session from NIFS.

If you are interested in having your questions answered during a personal nutrition consultation, please contact Lindsey Recker, lrecker@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, Registered Dietitian. Read more about the NIFS bloggers.

Over the past decade, there has been an increase in the popularity of barefoot training or training in a minimalist shoe such as a Vibram Five Fingers, especially with running barefoot. Along with this has come a lot of controversy about whether barefoot training is detrimental or beneficial. No matter which stance you agree with or practice currently, I think anyone would agree that it is important to have functional and strong feet and ankles.

Going barefoot compared to wearing shoes will force your feet and ankle muscles to work harder initially, therefore making them stronger. It will also improve the mobility of the foot and ankle. Wearing a shoe takes a lot of the work away from the foot, which leads to dysfunction, imbalance, and weakness over time. This is all-important because your feet are what connect your body to the ground and ultimately play a contributing factor in your stability, posture, and balance.

For those who have not adopted a barefoot or minimalist shoe lifestyle, it is important to incorporate barefoot exercises into your workout routine to improve foot and ankle function and mobility for these reasons. Here are a few exercises to perform barefoot that you can incorporate into your exercise routine and see quick improvements!

Beginner: Work on single-leg balancing. Press your big toe, small toe, and heel into the ground equally and try to hold your balance on one foot for 20 to 30 seconds.

Intermediate: Once you are comfortable balancing on one foot,try catching and passing a ball to a partner or against a wall in the same position. This will further challenge your balance by adding in the element of movement in the upper body.

Advanced: Incorporate barefoot plyometric exercises. Be sure to reinforce activating the muscles in the foot by landing on the three points of your foot discussed in balancing. One example of a plyometric exercise is to jump over a cone on one foot and land on the same foot on the opposite side.

If you are ready to make exercise a priority in your life NIFS is here to help. Membership at NIFS includes a personal assessment and training programs designed for you by a Health Fitness Specialist. Try NIFS free for 7-days and see how we can help you make exercise a priority.

This blog was written by Stephanie Kaiser, NIFS Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

Transitioning has been called the fourth discipline in triathlon. When you finished your first race and looked at the breakdown of the times for each event, you probably noticed the T1 and T2 times. T1 is the time it took you to go from swimming to the bike, and T2 is the time it took you to go from the bike to the run. Like the swimming, biking, and running training, the transitions should be trained as well. But don’t think you need to spend hours perfecting getting from one event to the next. A good transition can simply be added to the other brick training sessions.

Before the race you need to check where you will be exiting the water and follow this to your bike. You can mark your transition spot with chalk on the ground, with a balloon, or with a bright towel. The transition area looks different when everyone is out on the course. Many athletes have wandered transition areas looking for their gear. Also look at the course from where you will be headed at the end of the bike to your transition spot. You will rack your bike and put your gear down on the side of the bike you will mount from.

Practicing the Swim-to-Bike Transition (T1)

The swim-to-bike transition is often the most difficult transition to practice because of the logistic of getting to the water (pool or lake) and then keeping your bike close to make this practice possible. Instead, you could just practice getting your bike gear on after stepping your feet in water. Putting on socks is often the toughest part of this as you deal with balancing while tired and getting the sock on without getting sand on the sock. Many people will sit on the ground or bring a big bucket to sit on.

During a race I try to dry my feet with the end of my transition towel (placed before the race) or have a small towel to dry the tops of my feet while standing on my transition towel. You do want to make sure not to have any rocks, sand, etc. on your feet as those may cause a blister.

You must have your helmet on and buckled before you get out of transition, so do this first or directly after getting your shoes on. This is also a good time to get a drink of water and have a gel or other nutrition so you don’t have to try to ride and eat.

Once you get off your bike, you will run your bike back into your transition area. Rack your bike as close to where you took it off as possible. This is a rule, but it also helps you be courteous to your fellow triathletes who are racking after you.

If you change your shoes, have the laces open and ready to slip your feet into quickly (baby power can help with this).

Grab hats, sunglasses, and race belts and put those on as you run out of transition. Again, you could get a drink or nutrition if you need it. The gels or chews can be pinned on your race belt to have along the course.

Practicing the Bike-to-Run Transition (T2)

The bike-to-run transition is easy to set up and a nice way to do some race preps the day or two before a race. Follow these steps:

1. Set your bike against a wall or car, WITH THE SIDE YOU WANT TO GET ON YOUR BIKE FACING OUT.
2. Place your shoes, helmet, hat, race belts, sunglasses, etc. near the bike.
3. Figure out in what order you will put on your bike gear and practice it. Put on your helmet, socks, shoes, etc.
4. Grab your bike and RUN, HOLDING THE BIKE WITH THE OUTSIDE HAND (no need to run with two hands on the stem) to your marked start point
5. Get on your bike.
6. Ride a short distance (less than a mile).
7. Get off your bike at your marked spot and run your bike back to your setup spot.
8. Take off your helmet, change shoes (if necessary), grab anything you want for the run, and run a short distance, getting into a nice rhythm.
9. Repeat as many times as you need to feel confident.

Putting in a little transition practice time during your regular workouts will help you cut your total time in your triathlon. As you are trying to beat your time from before, this will help more than you realize.

NIFS’ Tri-Training for Women triathlon training program has recently begun. Find the details here.

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

Core strength and endurance is a critical component that should not be neglected by anyone, especially runners. Since running is a repetitive movement, the muscles in the body can become imbalanced when cross training, strength training, and core conditioning are not included in the training plan, which can lead to injury.

Here are 5 simple exercises that you can incorporate into your daily training plan with no additional equipment. All you need is 5 minutes!

• Planks: Lay flat on your stomach and tuck your toes underneath. Raise yourself up onto your elbows and toes. Hold this position, maintaining a straight line between the top of your head and your tailbone. Do not let your hips sag down too low or press up too high.

• Bird Dogs: Start in a tabletop position with your wrists beneath your shoulders, knees below the hips, and a flat back. At the same time, extend one arm out in front of you as you extend the opposite side leg behind you. Bring the elbow and knee together in the middle to complete the movement. Complete sets on both sides of the body.

Bridges: Lie flat on your back with your knees bent and feet flat on the floor. Bring your heels as close to your hips as you can without pain. Press your hips up as high as you can while keeping your feet in contact with the ground. Hold for a 2-count and return to the start position.

• Hip Hikes: Standing tall in a neutral position with one foot flat on the ground on an elevated surface, drop the opposite side of the body below your pelvis on the side of your grounded foot. Activate the grounded leg’s glute to return back to the start position. Complete sets on both sides of the body.

Try these 5 exercises before you go out for your next run. Start out completing just one set of each exercise. Hold the plank with good form as long as you can and build up to 1 minute. For the rest of the exercises, gradually build up to 3 sets of 10 to 12 repetitions. Once you get the hang of this, it will not take you any longer than five minutes to complete. This method will give you a great start to adding core exercises to your running routine.

Here's another core workout you can try.

This blog was written by Stephanie Kaiser, Health Fitness Specialist. To find out more about the NIFS bloggers click here.

Has completing a marathon always been on your bucket list? Are you looking for a new challenge and to step up your commitment to fitness this year? You may be ready to try your first marathon! Here are 4 questions to ask yourself to determine whether you are ready:

1. Have You Run a Few Half-Marathons?

Yes: Great! You are already halfway there! You mentally know what it takes to complete long-distance runs and a training program, and you have experienced that race atmosphere and everything that goes with it. Along with this, you know the ins and outs of how to fuel, hydrate, and recover from the high-mileage training properly.

No: That is okay! Starting with a half-marathon is a great first step to getting to that first marathon. This will get your body and mind up to speed with more ease than jumping into a full marathon

2. Do You Have the Time to Dedicate to Training?

Yes…I think: Training for a marathon requires more time and energy than training for a half-marathon. To prepare to have the most successful race that you can come race day, you will need to complete some long training runs that go up to 20 or 22 miles! Depending on the speed that you are going, this can take you between 2 and 5.5 hours. Be sure that you have a day during the week that you will be able to dedicate toward this kind of training. Along with this, you will need to complete two or three additional runs or walks throughout the week, as well as complete some cross-training sessions.

No: Training for a marathon may not be in the cards for you right now. If you have a lot going on as it is and hardly find time to squeeze in a short 3- or 4-mile run or walk, completing a marathon successfully should wait until your schedule calms down.

3. Are You Motivated to Complete 26.2 Miles?

Yes: Good! This will carry you through those long runs mentally. Having the desire to get out there and train to complete the race is key to having a successful training program.

Not really: You should keep that in mind before starting to train and signing up for your first race. If you are not completely sure that you are motivated to do the race, hold off on signing up. I suggest completing a few weeks of a marathon training program to see if your motivation grows as the distances get longer. If you find yourself becoming less motivated right away, reconsider your goal and maybe stick with a half-marathon again.

4. Are You Running/Walking Consistently and with Few Injury Issues?

Yes: That is a huge plus! If you are already consistently going out for runs or walks and are not having any pains or injuries, it is safe to start ramping up your mileage slowly to prepare for the marathon.

No: Get consistent and healthy first! If you are not consistently walking or running, that is the first thing that you should do. Consider following a scaled-back training plan and start by making sure to complete 3 or 4 days of walking/running for at least a month. If this seems to be going well and you are not running into any injuries, you can start to reconsider.

If you said yes to all of these questions, it is pretty safe to say you are ready to get started on a marathon training program! If you answered a few with “no,” no worries. A marathon is still not too far out of reach. Just address the obstacles that you have and work toward resolving those!

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.