Painless Running Tips!

Kalimera readers!

I checked my scale this morning to reveal that I have lost another pound. This puts me in the single-digits towards my weight goal! 9 to go, 9 to go. I haven't weighed this little since the beginning of first year university, before the alcohol and convenient (horrible, never again) cafeteria food decided to settle comfortably on my hips/jawline/you name it, it was there. I bought a new pair of really cute American Eagle cargo pants yesterday to celebrate and am delighted to report that I've hit a size '4' at last. It's not the 2 that I used to be, but I'm not complaining! When I started, I was an 8-10. Some people can pull this off but I'm very narrow so an 8-10 on me looks horrible. I don't get womanly curves, I bulge! Ugh. I'm jealous of the gorgeous, Venus-like shapes some women have.

My weight loss secret is the only real secret out there: diet & exercise. I eat what can be summed up as an "Organic Mediterranean" diet and I work out 6 days out of 7 every week. I go for runs almost every day, and do Pilates every other day. The running does wonders for my calves and thighs as I run uphill for a decent portion of each session, and the Pilates are wonderful when combined with a healthy diet for overall tone and strength.

I know that many people balk at the idea of running. As a sprinter, I used to have very little endurance for long distance runs. I hated them! I was easily winded, got massive cramps almost immediately and was very quick to tire when faced with anything that remotely resembled a breeze, hill, or shortcut home. I'm delighted to tell you that I've since grown to love running, and have made it to a daily range between 5-8k. From my experience I've also discovered a few tips and tricks that will really help anybody looking to start incorporating running into their cardio activity.

Miss' Tips for Easy Running - Yes, it's possible!

The Warmup

• Give your stomach time to digest. Don't go for a run before 1.5-2 hours after you eat a normal meal, and try to give yourself half an hour after a snack.
• Be sure to stretch well before you set out. Don't make the mistake of only stretching your legs; you use your entire body when you run. When stretching, don't 'bounce'. This compromises your stretch and is truly a waste of time, haha. Instead hold each stretch for around 30 seconds.
• Make yourself a pump-up playlist of your favorite songs! I can't run without my Ipod, it helps to lose myself in the music when I get tired.

The Run

• Pace yourself! Don't expect to be able to run a half marathon just because you're feeling great about your new Lululemons. {I only say this because I've totally been there ^~} I started off with a 3k run, then worked my way up to 5, then 8. Don't torture yourself; if you make it too hard off the bat you won't enjoy it, and I guarantee you won't keep up with it.
• Breathe deeply. Avoid taking quick short breaths.
• Midway through my run, once I'm really warmed up, I like to stop and take a minute to stretch again, particularly my calves as a decent portion of the first half of my run is uphill.
• The side-stitch. So you've bought the running gear, primed your Ipods, stretched and eaten well. Pumped and ready you hit the road, but five minutes into your run you feel it in your side: that painful, tightening ache you simply can't ignore. Welcome to the side-stitch. This is caused by muscle spasms in your diaphragm, the large muscle that moves up and down when you inhale and exhale. Believe it or not, there's a way to fix this irritating cramp. Focus on the way you're running. Do you exhale with your right foot? Most of us do. Alter your breathing pattern so that you're taking deep, slow breaths and exhaling when you step down on your left foot. You'll be amazed.

The Cool-down

• I like to end on a high by sprinting the last 50-100 meters of my run. It brings me back to my track days and is the seal on an accomplished half hour/forty minutes of running. Even if you don't do this it is very important not to come to a full stop after you run. For the past forty minutes your muscles have been moving rhythmically and regularly, helping your heart by forcing blood to course quickly through your veins. When your muscles stop working, your heart suddenly has to work double-time to keep the blood circulating. Be sure to slow your jog, then walk for at least five minutes after a run. I like to pick Molly up and take her for a long half hour walk around the block immediately after I run. She and I both love the quality time and my heart is always grateful for the easy transition.
• If I could sum up the cool-down in four steps, they would be:

Heart Rate, Hydrate, Stretch & Repair

• Be sure to give your heart some easy recovery time by jogging, then walking until you're breathing easily again. As soon as I get home I drink two big glasses of water, the first one I generally gulp at room temperature, the second I savor as I'm walking Molly. Stretching after a run is just as important as stretching before it. Failing to stretch in either case will make your run more difficult and more painful both during and afterwards After I've cooled down, hydrated and stretched I like to eat a handful of crunchy organic almonds. Muscle tone is built up as your fat is worked away, yes, but also as a product of the damage your muscle incurs when you work out. Protein is the building block of muscle tissue so it is essential that you make sure you're getting enough in your diet to rebuild the muscles that you've been working so hard.

These are the tips and trips that have helped me work my way up to the confident, mile-consuming stride I've got going today. I'm a new runner in that this summer is the first time I've really dedicated myself to to long distance, so don't be intimidated because "you've never run before". I hadn't either, and I love it :3 I hope this inspires you to get out on the road. Don't forget the stitch trick, it'll change your life!!

Happy Trails,

❤Miss