Gallagher Fitness Resources

Tag: patience

  • Half Marathon + Marathon Weekend Final Tips

    Half Marathon + Marathon Weekend Final Tips

    You Can Improve Your Performance During the Last 48 Hours Without Running a Step

    While the physical training has been done, you can significantly enhance the quality of your performance and how you will feel after your race by doing the right things and avoiding the dumb things during the final two days. You’ve done the work. You covered the miles in training. Your “graduation day” is near; don’t let your goals become clouded by your worries or anxieties.

    (Note: Susan and I have been compiling and sharing these pre-race tips for years.  Many of these tips were adapted from articles and books by Jeff Galloway, John Bingham, and many other authors and coaches.)

    Key Mental Concepts

    Be Positive – You are naturally going to have negative thoughts over the next couple days, so have this list ready to bypass them and move into the world of positive thinking!  Repeat them to yourself as often as necessary:

    • I have no pressure on myself
    • I’m going to enjoy this
    • I’ll start slower and enjoy every step
    • The people around me are great
    • I’ve earned this!
    • Because I started slowly, I’m finishing strong
    • I feel successful!
    • I have been patient for the last 3-4 months, I can be patient until the 20 mile mark (or the 10 mile mark for the half-marathoners)

    Focus – Because of nervousness, the excitement of the pre-race expo, or the distractions of another city, the marathon, friends, etc., it’s easy to lose your concentration.  Remind yourself why you put in all those miles over the last 3-6 months.

    Be In Control of your Pre-Race Schedule and Thoughts – Be in charge of your behaviors during the crucial 48 hours before the marathon. You can control your attitude, your eating, your schedule, etc. This doesn’t mean that you should be sitting at home or in your hotel room eating salt-free pretzels and PowerBars and drinking water. Being with friends is positive. Just remember, you have veto power over what goes into your mouth, where you go, and how late you stay out. Being in control of your destiny is the primary step in running your best.  Plan ahead!

    The Night Before

    • Drink a couple mouthfuls of water (four to six ounces) every hour.
    • Mentally rehearse the marathon: feeling good, overcoming challenges, recovering.
    • Eat light carbohydrate snacks like energy bars or gels (not too many!).
    • Relax with friends or family.
    • Relax, laugh, enjoy the moment.
    • Did we mention – relax?
    • Go over the procedure, route, etc. for getting to the start.
    • Do a very relaxed mental rehearsal of the marathon, concentrating on the positive.
    • Pack your bag – again.

    Your Race Day Bag Should Contain

    • Race number and pins and Timing Chip on your shoe!
    • Race instructions, map, etc.
    • Shoes, socks, shirt, shorts, and gear to stay warm
    • Other clothes if it’s cold: pants, technical fiber top, long-sleeved T, gloves, hat, ear covering, etc.
    • Water (about 32 ounces)
    • Bandages, BodyGlide, etc.
    • $20-30 for reserve funds
    • Energy bars, gels, sport beans, bloks or your chosen carbohydrate source (enough for start, second half, and after)
    • Fanny pack or plastic bags
    • Some extra “throwaway” shirts and/or pants as extra layers in case the staging area is cold
    • Garbage bags as an inexpensive waterproof top and ground cover

    More Half Marathon + Marathon Weekend Final Tips

    Your Schedule for Half-Marathon or Marathon Day

    1. Wake Up – Set your wake up call so that you have plenty of time to get moving, gather your gear together, and go through your usual eating and drinking timetable which worked for you during the long runs.
    2. Eat – You should use what has worked for you in your long runs. Eating about 200-250 calories of high quality carbohydrate about an hour before the long one has helped many runners to stabilize their blood sugar level for the first half of the marathon.
    3. Go Slowly in the Beginning – Almost everyone who performs a personal record in the marathon runs the second half faster than the first. Slow down by 10-20 seconds per mile (from your projected marathon pace) during the first 3-5 miles. Many marathoners report that by starting out 15 seconds per mile slower, they have the resiliency to run 20-30 seconds per mile faster at the end of the marathon.
    4. Take Walk Breaks – For the first 16-18 miles of the marathon or the first 8-9 miles of the half-marathon, walk through water stops or stick with the run/walk ratio you may have practiced over the last 3-4 months. That way you enter that all important last portion of your event with all the energy reserves you need to finish strong!
    5. Eat During the Second Half of the Marathon – Eating small carbohydrate snacks during the second half of the marathon has helped marathoners improve time goals by boosting the blood sugar level. This will enhance your feeling of well being, maintain mental concentration, and sustain a positive mental attitude.
    6. Remember: Everyone Has at Least ONE “Bad” Patch – Group support helped pull you through at least one bad long run, didn’t it? By helping others through their tough times, you receive positive internal rewards. These tough runs teach you how to deal with tough portions of the marathon itself. During your race you will have tough spots. Stay positive and draw on the strength of those surrounding you in the race. Don’t be surprised by a “bad patch.” Acknowledge it and know that your training, your training buddies, and your willingness to do your best will pull you through until you start feeling better again. The closer that finish line and finisher’s prize is, the better you will begin feeling!

    Race Day Morning List

    • Drink two to four ounces of water (a few mouthfuls only!) every 20 minutes or so.
    • Eat – according to the schedule which has worked for you in the long runs.
    • Bring your bag, car keys, etc.
    • Leave at least 30 minutes before you think you’ll need to leave . . . in case of traffic, etc.
    • If you have several hours at race site before start, stay warm, get off your feet and relax.
    • 45-60 minutes before the start, walk around the staging area to mentally rehearse lining up.
    • Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
    • Keep an eye on the porta-potty lines.  Don’t wait until it’s too late!
    • Jog for two to three minutes (very slowly) just before lining up.
    • Keep the legs moving, in place if necessary, as you stand waiting for the start.
    • If going for a time goal, get to the starting area early enough to secure a good place.
    • Those with a goal “to finish” should line up in the back of the crowd.
    • Joke around; enjoy the energy and personalities of the folks nearby.
    • Go out slowly. If it’s hot, go out even slower!
    • Get over to the side of the road when taking a walk break.
    • Drink when you feel the need. Drinking at every water station might be too much for some.
    • If you feel warm, pour water over your head at each water stop.
    • Each walk break gives you a chance to appreciate and enjoy every mile.
    • When tired shorten your stride.
    • Don’t stretch during the run or immediately afterward.
    • You may cut out the walk breaks after mile 18-20 if you’re feeling good.

    Immediately After Finishing Your Half Marathon or Marathon

    • Grab water and carbohydrate food(s).
    • Walk, eat and drink. Do not sit down or lie down for at least a half hour after finishing (unless you need medical attention).
    • If possible, immerse your legs in a cold bath, as soon after the finish as possible.
    • Walk for 30 to 60 minutes later in the day.
    • Eat carbohydrate snacks continuously for the rest of the day.
    • Drink four to six ounces of water or electrolyte fluid (at least) every hour.
    • Walk for 30 to 60 minutes the next day.
    • Run/walk for 30 to 45 minutes two days after the marathon.
    • Continue to alternate: walk 30 to 60 minutes and run/walk 30 to 45 minutes.
    • Be certain to make a gentle return to running. If you are feeling absolutely on top of the world for a few days, that’s great! Rest up and enjoy the view from there. Don’t be in a big hurry to get back out on the roads. Your muscles and your spirit will need some recovery time even if your mind doesn’t think so.  Your muscles will thank you!

    Even more Half Marathon + Marathon Weekend Final Tips

    Race Week Advice

    Race Day – It’s All Between Your Ears

  • Womens Clinic Pace Groups

    Womens Clinic Pace Groups

    Womens Clinic Pace Groups

    Womens clinic pace groups vary from clinic to clinic. At the beginning of each Women’s Beginning Walking and Running Clinic, most people place themselves in the right group. However, for a few, it’s a bit difficult. If this is you, hang in there. Remember you can experiment with different groups, the goal being to eventually settle in to the one that’s right for you. A little shifting around in the first couple weeks is okay if you’re not sure. If you are unsettled by week 3, please see me.

    I occasionally get inquiries regarding the “pace” of each group. While most people don’t have any idea of their pace, some happen to know their general pace from a recent event, a walk or run on a route of known distance, or from viewing minutes per mile on a treadmill where you can switch miles per hour to minutes per mile.

    At the beginning of each clinic, base fitness varies from person to person. Throughout the clinic, homework consistency also varies. Those who aren’t consistent will have progressively more difficulty keeping up with those who are. If you’re in a group that doesn’t feel comfortable, switch groups or see me and we’ll talk about it. It’s not about the group, it’s about starting slowly and progressing gradually through consistency and patience. Don’t be in a hurry. Be patient and you’ll make solid gains toward your goals.

    Group Pace Range

    Group pace varies from clinic to clinic and we never know the exact pace range for a given group. However, here is historical information intended to assist with group placement. Data is from 5k’s (3.1 miles) done by “cats” at the end of 12-week Women’s Clinics. There’s quite a range for some groups, as well as a little overlap in the Panther, Cheetah and Bobcat groups, partially due to base fitness and homework consistency. This is meant as a “general guide” for group placement and should not cause unnecessary alarm or confusion.

    LEOPARDS: Average Pace = 18:00-20:00 per mile (55:55-1:02 5k)

    COUGARS: Average Pace = 16:30-17:45 per mile (51:22-54:28 5k)

    JAGUARS: Average Pace = 14:00-16:00 per mile (44:03-48:37 5k)

    PANTHERS: Average Pace = 11:30-13:00 per mile (35:40-40:20 5k)

    CHEETAHS: Average Pace = 10:30-12:00 per mile (32:30-37:20 5k)

    BOBCATS: Average Pace = 10:00-11:00 per mile (31:00-34:20 5k)

  • How to Run and Walk Half Marathon

    How to Run and Walk Half Marathon

    TIP #1: Approach the Half-Marathon by splitting it into two equal halves. The first half takes you to the 10-mile mark and the second half is the final 3.1 miles (5k). Now before you question my math skills, listen to my reasoning. The first 10 miles should be your “warm-up” for that final 5k run. Patience in the first 10 miles will yield enormous results and pleasant surprises over the last 3 miles – guaranteed! The easiest mistake runners make is going “just-a-teensy-weensy-too-hard” during those first ten miles. If you hit the 11 or 12 mile mark and you find yourself wishing it were all over, then you probably made THE mistake. If you pass the 10-mile mark and you are “ready to rumble,” then you DID NOT make THE mistake.

    TIP #2: [More bad math] Mentally and physically split that first 10-miles into equal parts of 7 miles and 3 miles.
    While you are conserving your energy for that final 5k, taking it easy and feeling strong, those other runners around you will be dreading the second half of their race. You’re just getting warmed up! During that 7 miles, you should be taking walk breaks as in training.
    Once you’ve passed the 7-mile mark, you can increase your pace slightly and begin passing those people who are already beginning to slow down. This “second half of the first 10 miles” is only 3 miles! [See how this wacky math works to your advantage now?] At this point, you can keep the same run/walk ratio and pick up your running pace slightly -OR- you can keep the same running pace and decrease the walk ratio by 15-seconds. Either choice will increase your overall pace. Since you “took it easy” for the first 7 miles, you will be ready to “pick it up a bit.”

    TIP #3: [Final section of bad math] If you’ve done this correctly, you still have half your energy left to burn and there’s only a 5k to go!
    – No death march for you! Anybody can complete a 5k, right? It’s concentration time – time to be aware of “closing the gap” on those people in front of you. You will notice that they seem to be getting closer to you with every step. After a 10-mile warmup, it’s time to have some fun passing them up – you’ve earned it with your patience!
    Walk breaks during the final 5k? It’s up to you. If you know you can run a 5k with confidence – DO IT! If you need a walk break or two or three, put them in. If you want to walk only to get water, do that. This final 5k is yours to enjoy as you wish. You did the training. You did the walk breaks. You took it easy during the first 7 miles. Tear it up!
    During the last 25% of the race, many runners eliminate walk breaks. For the Half-Marathon, that would call for your last walk break to be around the 10 mile mark, if that is what you choose.
    Remember, you can also opt to spread the walk breaks out after 10 miles. For instance, if you’re trying to average 10 minute miles and are doing 5 and 1’s through the 10-mile mark, you could choose to take a walk break at 11-miles and 12-miles rather than continue with the 5 and 1’s.

    TIP #4: Start thinking about throwing kisses to the crowd at the finish line and having fun feeling strong! Go to the nearest mirror right now and practice your finish line smile!
    – ENJOY your success! If the weather is decent, hang out and cheer your buddies in. Hang out and visit if you can. Congratulate yourself and the other people in your group. Wear a silly grin on your face and take pleasure in that post-race buzz!

  • Race Day It’s All Between Your Ears

    Race Day It’s All Between Your Ears

    It’s race weekend and you’re a bit anxious.  You’re looking for some wisdom to calm your nerves.  I’d like to reference a quotation from the famous pro golfer Bobby Jones. [In 1930 he won the “Grand Slam of Golf.” Eighty plus years later, no one has replicated his feat of winning the four major tournaments.] He is credited with saying: “Competitive golf is played mainly on a five-and-a-half-inch course…the space between your ears.” Also attributed to Bobby Jones was the observation: “Some people think they are concentrating when they’re merely worrying.”

    You’ve been preparing for this weekend for 4-6 months or more. That’s a lot of prep time. Think about it. You have had good runs.  Poor runs.  Runs that taught you something new.  And runs that proved just how fit and ready you are for your big race.

    I mention the thoughts of Bobby Jones to emphasize that the only thing standing in the way of a personally successful run this weekend is the grey blob of gelatinous matter between your ears. While Jones was referring to golf, his words are easily applied to the half marathon and marathon. If this is your first ever half marathon or marathon (or even second, third, or thirteenth) be prepared for the tricks your mind can play on you between now and the finish line.

    If you are in your final week, by now you have endured phantom aches and pains in probably thirty-seven different places in your body. If the left 1/4 inch of the third toe of your right foot all of a sudden begins to hurt, face it, all your preparation has been wasted. You might as well just stay home on race morning and eat a couple dozen jelly donuts and watch reruns of I Love Lucy. How can you possibly do well?

    Over the course of the last few days, raise your hand if you have had the sniffles, a headache, a sore throat, bad breath, overly sensitive hair follicles, or new wrinkles appear where they have never before existed. Have you lost count of how many times your pulse rate has gone up and down and up and down and up and down? Let me offer the following diagnosis: You have the most fatal of all runner’s diseases – the dreaded PRE-RACE JITTERS. The only known cure available is a starting line and a starter’s pistol, whistle, or air horn.

    You may very well suffer from this feared malady until you hear the bweeeeeep of your timing chip. I’m sorry. It’s part of what you got yourself into when you decided to commit to a half marathon or marathon goal. Keep the words of Bobby Jones in mind. Keep that “five-and-a-half-inch course” between your ears clear of the obstacles and don’t worry. YOU ARE READY!!

    A Checklist to calm those pre-race jitters:

    • Hydration: Thirsty now? Get some water. Don’t wait until two days before. Try some electrolyte replacement too. Water alone does not replace electrolytes lost from sweating
    • Toenails: Clip them a day or two before the event
    • FAQ and Race Day Info: Check your event site for info.  Nearly all half-marathons and marathons have this available.
    • Weather: Check conditions the night before and in the morning
    • Clothing: Lay out all options from sleeveless to long-sleeve, shorts, capris, vest, jacket, socks, shoes, bra, technical underwear, cap, etc.
    • Accessories/Food/Hydration: Sunglasses, key pocket, camera, gu’s, gel’s, shots, beans, electrolyte replacement, water carrier, have it all ready to go the night or two before
    • Water and Electrolyte Replacement: Water will be on the course, as well as Gatorade or other electrolyte replacement. Be sure you know who the drink sponsor is and if you’ve never used their product, you may wish to take your own that you are familiar with.
    • Plan Ahead: Check supplies before closing on Friday and go to Gallagher Fitness Resources ahead of time to stock up on essentials!
    • Extras: Pack a towel and set of dry clothes, extra water and pretzels or favorite snack to have in your car or bag when you finish. Food is available at the finish but plan a backup just in case what is available does not sound good. Replenishing lost nutrients as soon as your stomach can handle it helps you recover quicker.
    • Dinner night before: Do what has worked the night before your long training sessions; don’t do anything you’ve never done before!
    • Arrival: Arrive early enough to stand in line for the port-a-potties
    • Stay warm: Disposable garbage bag with hole cut in top may help keep you warm while waiting around for the gun to go off
    • Have fun! Be confident you have done your best to prepare. Stop worrying, it won’t help. The hay’s in the barn.
    • Good Luck! Smile for the camera and get those arms up in celebration!

  • Women’s Clinic Post Clinic Tips

    womsclinic_thumb
    Now that the Women’s Beginning Walking and Running Clinic is nearing the end, here are some special Women’s Clinic Post Clinic Tips to help you stay consistent. Remember conversation pace and your heart rate guidelines and be patient as you continue to improve your fitness. Most of all, have fun!

    Walkers:

    Leopards and Cougars: Repeat the last 4-6 weeks or your group or begin the next group (Leopards switch to Cougars and Cougars switch to Jaguars). Jaguars: repeat the last 4-6 weeks. If you are thinking about being a Panther in the next clinic, keep walking consistently until then. If you have been consistently walking for the last 12 weeks, without injury, and you wish to transition to running, consider a 20-second easy jog every 5-6 minutes of walking.

    Any walkers can meet Cat Alumni 5:30pm each Tues/Thur at GFR or whenever it works for you. Copy e-mails from your cat’s group and contact one another to arrange to walk together.

    Resources for Walkers:

    Willamette Wanderers: http://willwander.weebly.com/

    American Volkswalk Association: http://www.ava.org/

    Oregon Trails State Volkssport Association: http://www.walkoregon.org/

    Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness. – Soren Kierkegaard

    Panthers (1st Walk-to-Run Transition Group):

    Upon completion of the WC Panther plan, you are a runner, congratulations! You’re off to a great start and here’s a plan that has worked successfully for other Panther alumni.

    Interim until the next clinic begins, repeat the last 4-6 weeks of the Panther plan, (yes, repeat it) or begin the Cheetah plan. Go at your own pace, to the best of your ability and modify as needed. Arrange to meet other Panther alumni 5:30pm Tues’s and Thur’s at GFR and do it together. The key is to remain consistent.

    Next Clinic: Repeating the Panther group or moving to the Cheetah group depends on how you are doing once the next clinic begins. It will depend on your general health (are you injury-free?) and how consistent you were during the interim.

    Cheetahs (2nd Walk-to-Run Transition Group):
    Repeat the last 4-6 weeks of the Cheetah plan. If you’ve been consistent through the clinic, feel free to begin the Bobcat plan. Go at your own pace, to the best of your ability and modify as needed. Arrange to meet other Cheetah alumni Tues/Thur evenings at GFR and do it together. Staying consistent is key. Being a Bobcat in the next clinic depends on your consistency during the interim. Although walk breaks are always an option, Bobcat homework does not include them.

    Bobcats (Running Group):
    Arrange to meet your Bobcat buddies 5:30pm Tues’s and Thur’s at GFR and run together. Sign up for 5k’s and 10k’s. Be a Bobcat next clinic. Getting 18-24 months of consistent running and a few 5k’s and 10k’s under your belt is highly suggested before considering a half marathon. If you have not run consistently for 18-24 months and have not run a few  5k’s and 10k’s, please consider being a Bobcat again in order to give yourself a more solid base for which to build upon for safe half marathon training.

  • Using Heart Rate As Your Exercise Guideline

    Exertion is necessary when exercising. Breaking a sweat is good. Over-exertion, on the other hand, especially for beginners, leads to more than just injury. Typically, it’s one of the primary reasons people quit. Unfortunately, they don’t realize it. This is partially because they don’t know how to measure effort and when highly motivated, the tendency of human nature is to over-do it.

    How do you know how much effort is enough and how much is excessive? Using a heart rate monitor or “effort-based” training are tools to help guide you and increase your awareness of effort, be it low (EASY), moderate (COMFORTABLE) or high (INTENSE). Heart rate or “effort-based” training is at the foundation of long term exercising. This, done consistently, leads to life-style changes and the attainment of your personal goals.

    Guidelines listed are for Women’s Clinic participants or anyone starting an exercise program or returning from an extended lay-off. Let’s break up the exercise session into three parts. If going by effort, it’s easy, comfortable, then easy. As mentioned, beginners generally don’t truly understand what easy or comfortable feels like. Their tendency is intense right out of the chute. Stopping to manually take your heart rate is an option. Using a heart rate monitor, however, provides immediate, objective feedback and removes the guess work. Plus, there’s no stopping to check your HR. You simply glance at your monitor.

    Many heart rate monitors apply the 220 minus your age formula and instruct users to program in their birthday. The unit then displays where the user is within a 65-85% range, with optional visual or audible alerts when under or over the target range. For the Women’s Clinic and most beginners I work with, a 60-80% range is suggested, with 85% being a red flag for over-doing it. Most heart rate monitors allow a manual adjustment to personalize your target HR range.

    Warm-up Phase: 60-65% (Effort feels EASY)
    Aerobic Conditioning Phase: 65-80% (Effort feels COMFORTABLE but more of an effort than EASY)
    Cool-down Phase: 60-65% (Effort feels EASY)

    HINT! If your effort is too hard, or you’re not having fun, SLOW down!

    Additional beginner guidelines during Aerobic Conditioning (middle) Phase:

    Less fit people:
    “Error on the Conservative” Try not to go above 75%, especially in the first 6 weeks. You’ll see this reflected in your homework.

    Moderately fit people:
    “Generally” okay to go up to 80%.

    Chronically fit people:
    Occasionally okay to “gradually” progress up to 85%, but do this towards the “end” of the Aerobic Conditioning phase, not during the “entire” phase.

    Generally, be aware that it’s a bit hectic the first week of HR checks but we get through it and it gets easier. So hang in there, respect your group leaders (especially the big groups) and do your best. Read through this information a few times so you know what to expect. You are being given a tool to help you exercise at the pace that’s right for you. Remember my comment on the first night, you’re here for one reason or another, but “nobody here is training to qualify for the Olympic Trails.” Although a few of you may be returning, most of you are still building your fitness base. There is no need to exceed the guidelines. Consistency is the key to your success.

    MEDICINE

    Some drugs raise heart rate and some lower it. Medications may also influence hydration levels which can affect heart rate. If you are on medications and are not sure what effect they may have on your exercise heart rate, please contact your physician and be inquisitive. Let the doctor know your exercise plans and concerns regarding medicine use and heart rate guidelines. How does the medicine you are taking affect heart rate during exercise and what precautions should you take?

    Remember, we’re aiming for an increased awareness of the importance of starting EASY (Warm-up Phase), staying Comfortable (Aerobic Conditioning Phase), and ending EASY (Cool-down Phase). Begin to associate “effort” (what it FEELS like) with your HR numbers, so that eventually you KNOW your effort and trust it.

    Click the following links for more on Using Heart Rate as Your Exercise Guideline:

    Heart Rate Formula

    Conversation Pace

    History of Taking Heart Rates

    Your True Resting Heart Rate

    Three Stages of Aerobic Fitness

  • If the Shoe Fits

    Pronation is a normal foot in motion, from foot-strike on the outside of the heel through the inward roll of the foot. Pronation occurs as the foot rolls from the outer edge to the inner edge. Everyone pronates, and the initial pronation is considered an important and healthy response to the intense amount of shock imposed upon the foot and is integral to propelling you forward. If the foot pronates too much or too little and does so frequently, several biomechanical problems may result that will cause a decrease in performance and increase the possibility of injury.

    Fit

    No matter how expensive your shoes are or how much technology your shoes contain, they will not do their job unless they fit correctly. Here are useful tips that can help assure you are getting the proper fit.

    When trying on shoes, if you have custom orthotics or over-the-counter inserts, bring them with you.
    Combining rigid orthotics with supportive shoes can sometimes result in over-correction. Consult with the experts to make sure your shoes accommodate your orthotics for a comfortable match.

    Make sure there is adequate space in the toe box. Leave 1/2 inch between the longest toe and the end of the shoe. This is about a thumb’s width. This measurement should be done while standing since the foot elongates while weight-bearing. If this measurement is done while sitting, there is a good chance the shoe will be too short.

    Check the heel counter to make sure your heel won’t slide excessively and is firm enough to provide stability. A little slippage is normal, but not too much.

    If your feet tend to expand throughout the day, try on shoes in the afternoon or evening to insure you have enough toe room.

    Walk or run in the shoes while in the store, and experience how they feel. They should be comfortable right away, not needing to be broken in. General rule of thumb: If it hurts in the store, it will hurt at home. An expert sales associate will observe your biomechanics while you try out the shoes, providing knowledgeable feedback.

    Knowledgeable Staff/Specialty Shoe Store
    Use the knowledge of staff at a specialty shoe store, Gallagher Fitness Resources. We listen to your specific foot concerns, explain the technology of the various categories, assess the wear pattern of your old, worn shoes, and observe the biomechanics of your stride. Taking all this into account, we can help take the guess work out of finding shoes that will provide you the best comfort and functionality.


    Durability

    There is a wide variety of running/walking shoes. The main types are neutral/cushioned, stability and motion control. Regardless of the type of shoe, the constant pounding will wear out the midsole cushioning before the rest of the shoe. The impact at heel strike is typically 2.5 times or more your body weight. This is the same force that is translated to the ankles, knees and lower back. Running shoes are specifically designed to redistribute and absorb shock to preserve the health of these joints. It is recommended to change running shoes every 350-500 miles or every 6 months to maintain proper shock absorption and help prevent injury.

    Minimalism

    The running shoe world has been buzzing with minimalist/barefoot hype. Gallagher Fitness has an entire line of minimal/natural footstrike shoes from New Balance, Brooks, Saucony, Nike and Altra in addition to the “minimal” racing flats we carry from Asics, Nike and adidas. We want to represent as many choices to our customer base as possible without finding ourselves awash in a tsunami of inventory. To be certain, there are some fads and pretenders trying to make a buck before this minimalist movement implodes. Yet at the same time there are some quality products built by manufacturers who have taken the time and effort to research the final offering and produce a product that will stand the test of time.

    We recommend a very careful and methodical transition to using minimalist shoes, especially if you’ve been in conventional shoes for most of your life. If you’re curious about trying them, we encourage you to talk to our staff individually when you come in for shoes. Trust the cumulative experience we have at GFR over the marketing, which can be confusing and misleading. When used correctly, minimal shoes can be a tool to strengthen your feet and lower legs and assist with form awareness. However, they don’t work for everyone. We’ve seen quite a few injuries. The Good Form Running classes at GFR twice a month will increase your awareness of form, regardless of your shoes. We encourage you to sign up. It’s more involved than princess steps.

    “If it’s not broke, don’t fix it.” However, if you try minimalist shoes, start slowly and proceed gradually. What works for some, doesn’t work for everyone.

  • Conversation Pace

    “Conversation Pace” is the key to getting started and staying with it.

    Walking and running should feel good. Your effort, in general, should be comfortable. We are often asked, “What’s comfortable supposed to feel like?” or “How do you define comfortable?”

    Comfortable means being able to talk in complete sentences while exercising. Using the “talk test,” you’re doing fine if you can “comfortably” carry on a conversation. If you can’t “comfortably” talk in complete sentences while you are exercising, you’re trying too hard. Slow down and get back to “Conversation Pace.”

    “Conversation Pace” doesn’t mean gasping for air every few words or forcing the end of the sentence, wishing the session were over. It means talking so comfortably that you are totally involved in the conversation and you don’t even notice you are exercising. The session is practically over before you realize it, and you think, “Wow, that was so easy!”

    When you are comfortable, your fitness level improves. The more comfortable you are, the more you can do, and the fitter you get. Here’s how it works… Your heart and lungs get used to processing more and more blood and oxygen every time you go out. Your cardiovascular system responds by becoming more efficient. You respond by being more comfortable doing more work.

    Most beginners and many experienced people have a tendency to “over-train” when exercising. They think they’re able to talk but it’s with way too much effort. They fail the “talk test.” They aren’t getting enough oxygen and the cumulative effect of this leads to over-training. Day in and day out they eventually get anaerobic and they aren’t aware of it. This is why staying comfortable is so important.

    Staying comfortable and exercising at “Conversation Pace” is also more fun. You get to know the people you are working out with and time just seems to fly by. When it’s fun you’re more likely to stick with it. What a simple concept this is. Regardless of the actual pace that you are walking or running at, if you simply carry on a conversation, you know you are going at the right pace.

  • Delayed Onset Muscle Soreness – DOMS

    Comment:

    Susan, Just wanted to let you know that my hips are really sore today (thursday).  Must have been those princess steps!!  Felt a little sore yesterday but more so today.  Hope you have a wonderful trip and we’ll see you when you guys get back.  Thanks for joining us on our walk tuesday night…was fun and learned alot…

    Reply:

    Thank you for the feedback, I really appreciate it. Just like John mentioned, “delayed onset muscle soreness” or DOMS, sometime more so the 2nd day than the first day following the activity. You used muscles in a way you haven’t used them in awhile, so you are really feeling them.  Hopefully that’s good and the soreness will subside within another day or two. Remember the 48-72 hour rule? It is mentioned in the Injury Prevention handout, accessible on the website. (also attached)

    Pain is relative… some people have a high tolerance, others don’t. If you’re experiencing pain and you’re not sure what to do, apply the 48-72 hour rule. Back off considerably or stop for 48-72 hours. This gives appropriate time to allow natural healing. Icing usually helps. If there is significant improvement between 48-72 hours, continue or resume exercise. Monitor your condition and proceed with caution. If there is no improvement between 48-72 hours, or if it worsens, stop exercising entirely until pain disappears. Take additional time off or do some other form of exercise that is pain-free. Options may include pool running, swimming or stationary biking. If the condition persists for 7-10 days without improvement, you may consider medical intervention.

    Anyway, hang in there, and go easy on your next walk. I mean ease into it and continue to practice the princess steps. But mainly, feel really good about not only starting the program but sticking with it and truly enjoying the progress you are making. Believe that you are making progress, and feel good that you are feeling those muscles working. I’m really excited for you and can’t wait to get out there again with you! Cheers!

  • Susan’s Recovery Update: 3-20-11

    I received delightful news from Dr. Jones on the March 11 follow-up appt, a day over 10 weeks post-op, 6 weeks in a cast and 4 weeks in the boot. He said recovery was ahead of schedule and gave me the green light to begin transitioning out of the boot! Despite having been on my feet most of the day prior, preparing for Chic’s Nite, the swelling was mostly gone. He also said I could begin no resistance spinning.

    Balance felt a bit off initially but all in all, it’s very liberating to be in running shoes again. The MalleoTrain brace from Bauerfeind works great to help keep the swelling down during the day.

    Pool running and core work are going great. (Thanks Ingrid, for the pool run today!) I feel the strength coming back, so thankful! I hope to be walking with the Leopards and Cougars in Tuesday’s Women’s Clinic by mid-April. I hope they will be there for me. Progress!