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Running, Racing and Fitness in the USA

Get Walking September 28, 2016

While rehabbing  a leg injury I have been doing a lot of walking and preparing to run again. The injury may limit my future running so I decided to look deeper into walking and the benefits of this aerobic activity.

  • Walking can be done on all he same terrain as running so muscular / structural benefits re the same.
  • Many races allow for walkers as long as you maintain a pace that will allow you to finish within the set time limits
  • Walking usually puts less stress on the body and therefore may be pursued for later in life for most “runners”.

Walking burns calories and builds muscle in much the same way as running…..walk/run faster and burn more calories per hour//mile.  Looking at basic numbers for folks concentrating on health and fitness as well as weight maintenance the math is equivalent.

http://www.thewalkingsite.com/beginner.html

In very general terms for very “general” people— Running will burn 100 calories per mile. Walking on the other hand or flip side of the same hand…. will burn 60-75 calories per mile.

The most important factors impacting calorie burn are bodyweight, body fat and effort level. There is a minor gender difference as well.  A 200 lb. person at a an easy speed (2-4 mph) can  burn 106 calories, a 300 lb. person might  burn 160 cals.

The same 2 people might  burn  127 and 190 calories at 4-6 mph.

This article has some good total calorie vs. body weight vs. effort level while walking.

How many calories will I burn walking 30 minutes?

The following article has great info on walking for fitness.

http://www.emedicinehealth.com/walking_for_fitness/article_em.htm

some-run-shoes-oct-2013.jpg

So grab your shoes and get walking.

 

 

Summer Running-Race Prep..How is Your Body? September 5, 2016

Filed under: Cross Training,diet,fitness,massage,Recovery,Uncategorized — bigfootmarty @ 4:54 pm
Tags: , , , , ,

In many parts of the #USA the local race scene is put on hold until the Fall. But training continues and runners all over prepare for Fall/Winter races during the summer months.

If you have maintained proper hydration and used  sensible plan your training should going well and you might be ready for the fall race season . If you have trained reasonably then you should be in good condition, but so few people actually train properly for their lifestyle and physical specifics and lots of people join the walking[or running] wounded.

If you re among the many walking wounded there are some things you can do to get over it and continue to run. See your doctor as need d and do what they suggest but some of these can be used to healthy exercise and running program.

ICE packs -Great info on custom made ice packs to fit you and your injuries.

-have pain in both knees and a shin, 3 ice packs will get ex0pensive- Make 3 for ~$5-6

Make Your Own Shapeable Ice Pack

 

 

 

 

Easy ways to Eat to Deal with Inflammation(and prevent it) March 24, 2016

In  an earlier post I gave a list of foods and herbs that have a it-inflammatory benefits when eaten.  The list is broad But far from complete.  Many of these foods have “relatives” that have similar benefits and often combine with these stars.

The list is:   Turmeric,Ginger, Garlic, Onions, Citrus Fruits, Berries, Tart Cherries, Omega 3 fatty acids– oils or in foods       

It is quite easy to figure out how to use citrus fruits and berries. Just grab and eat, but they can also be incoorated into other dishes and recipes.  

Add them to smoothies, make healthy puddings with chia seeds, juice and fruit, top green salads or get CRAZY and mix with spicy peppers to spread on other foods or even crackers. AND of course they can be used in recipes with the others on this all star list.

Tart cherries are super stars but may require effort to purchase. They can be found dried, in juice form or in cans (packed in water).   You may be able to find fresh and grocers may be able to find them for you. The juice makes a great base for a drink when combined with cold seltzer, turmeric and ginger. The cherries can also be combined in meals with other fruits and veggies especially salads. Salads that  have a dressing with an omega 3 oil will be exploding with benefits..

Garlic can be eaten, cook and s with and taken in supplement form. This combination allows one to consume the equivalent a bulb of garlic every day. Now having meals loaded with garlic and onions is quite delicious but doing so every day limits the breadth of dietary choices, and may limit the social life if everyone in your circle is not garlic loving.

Turmeric and ginger are my personal favorites ( at least today). It is a question much like asking a parent, “who is your favorite child?” , but I have had great success with turmeric and ginger for some time now. They are great seasonings and flavoring ingredients so they can be delivered to an inflamed body as part of a delicious curry or sauce, added to marinades, soups and stews. They can be used in dried form but they are also available in many areas as the fresh ” root”. The fresh versions can be chopped, or mashed or cut in to pieces for use.  Turmeric and ginger are also available in capsule form as a supplement. 

Currently my favorite way to consume turmeric, ginger and cinnamon is when powder is added to shaker bottle with ice, tart cherry juice and some water ( sometimes seltzer) and I drink 2-4 cups of this drink daily. Often add raw apple cider vinegar for the added benefit.
@martyroddy

 

Food for health…Food for Comfort March 16, 2016

Filed under: Uncategorized — bigfootmarty @ 12:44 am

 

As a life-long athlete with a laundry list of orthopedic injuries and an active lifestyle I often have sore and even painful knees, shoulders , ankles or hands. As I venture deeper into my 50’s {with hopes of 100+] I also worry about other general body inflammation-health and longevity.

What can I eat or take to help?

Now a good diet filled with lots of dark leafy greens and raw fruits and veggies and delicious (healthy ) seasonings is a great start.

This will be a quick list and later some food items (recipes/menus) might be posted.

The greatest food item for-All Inflammation- is Turmeric. The beautiful “root” with tremendous yellow color is found in curries(yummm and healthy) , yellow mustard, can be used in dressings, added to drinks and smoothies. Can also be purchased and used as a supplement in capsule form. Curcumin is the active ingredient that has the beneficial impact- and capsules may be labeled as such.

A few more herbs and flavoring agents fill the top of the list and hopefully the fridge and pantry.

They are Ginger, garlic, onions and cinnamon.

Those who eat a lot of garlic/onions should make sure to share the health with loved ones for BOTH reasons.

The next is citrus fruits- lemons,limes oranges and grapefruits – in that order. The juice is good but combined with the fiber and even bits of the white “pith” the impact is multiplied.

Berries (blue,black and rasp) also have some powerful systemic anti-inflammatory impact. Another fruit that is helpful for arthritis type discomfort( as well as orthopedic inflammation) is Tart Cherries. Can be fruit, dried fruit or juice

The last to look at and ingest is a variety of omega 3 oils. Can be fish or Flax coconut or other healthy oil. Added to food or used for cooking or even as a supplement.

How can you use all of these foods?

How many hav you eaten in the last month? ON PURPOSE for Inflammation?

Turmeric

– Ginger

– Garlic

– Onions

– Citrus Fruits

– Berries

– Tart Cherries

– Omega 3 fatty acids- oils or in foods       

 

https://twitter.com/martyroddy

 

Bel Monte Endurance Run 2016 – View from Camp Marty March 14, 2016

Filed under: Uncategorized — bigfootmarty @ 4:56 pm

The 2016 Bel Monte Races took place March 12 in the mountains on Virginia along and near the Blue Ridge Parkway. Approximately 200 runners ran the beautiful trails on a great day . 

They were competing in 3 races , 50 mile, 50k and a 25k.

As they ran through the Camp Marty Aid Sation  they enjoyed a variety of fuel enhancing and electrolyte replenishing foods .  

   
Runners that took the time to enjoy the views saw a panorama of Blue Ridge Mountains including the Priest and Three Ridges. 

Runners had the opportunity to spend 3 to 13 hours on the glorious trails and enjoy the sights and the early spring in the woods.

Some views:

   

For more info on the races or Bad to the Bone Endurance Sports:

http://www.badtothebone.biz

And 

http://belmonteraces.com/index.php/results/2016

 

 

Your favorite Running / Fitness Books January 31, 2016

I read a lot for fun and work and knowledge and health. As an athlete and fitness enthusiast I have read a lot of related books.

In this post I am asking you for input on your favorite running and fitness books. I have listed my favorite books about running- it was a tough choice but 1 of the books was a clear leader( because it was my first fave).

Reply here or on twitter at https://twitter.com/martyroddy

 

My favorite running books:

  1. Galloways Book on Running  by Jeff Galloway  http://www.amazon.com/Galloways-Book-Running-Jeff-Galloway/dp/0936070277     And his website  www.jeffgalloway.com
  2. Chi Running  by Danny Dreyer     http://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447     Also at his website http://www.chirunning.com
  3. The Lore of Running  by Tim Noakes, M.D.        http://www.amazon.com/Lore-Running-Edition-Timothy-Noakes/dp/0873229592

I originally read these books in their 1st Editions and the later editions added or changed some things.   Galloway’s book took me from my first road race (a 10 miler) ever to a marathon As a one time footballer and still a 6’8 280-300 runner it was very helpful.

Chi Running has in the subtitle as Injury-free running and since I started running after years of football and basketball with the attending knee and ankle injuries- running without additional injury is a goal -a passion.

I originally read THE LORE OF RUNNING in its 2nd edition but really like the changes that arrived in 3 and 4.

Now in my 50’s my workouts on the roads and trail combine the ideas of bot Galloway and Dryer and the info in Lore has combined with other reading for background on how I live sweating and in rest of life.

WHAT ARE YOUR BOOKS?

 

 

 

https://twitter.com/martyroddy

 

 

Walking ( and Running) and Weight Loss July 22, 2015

Filed under: plan,program,Running,Walking,Weight Loss,weight management — bigfootmarty @ 10:42 pm
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Recent reflections in the mirror were quite horrifying and a plan to workout – walking and running- has been hatched.

A leg injury and relapse with the injury has resulted in some ugly weight gain and a matching reduction in strength and fitness. I have also felt sluggish and had some challenges moving during the work day.  I am an longer physically energetic and active.

My knees have some history from earlier team sports injuries but they have done well with running, but this injury put me on my butt and the knees no longer had as much activity and use and the additional weight placed a lot of stress on them

I have long been a an of the daily run and hope to get back to that. Of course my run is actually a combo of Walk-Run as promoted by (Olympian) Jeff Galloway in his books and now websites . In the world of fitness and calorie burning- walking roughly equals running….the biggest difference is that running usually burns more calories faster….much like driving the same  F-150 pickup truck burns more gas when driving 65 mph v. 42mph.

I have a target weight goal that will take a long term plan with careful and smart eating combined with safe exercise and a reasonable expectation of the timing for the results

      Some quickly found articles and posts on the topic. Lots of good stuff…..

A ]     http://www.naturalnews.com/040850_walking_exercise_weight_loss.html

B]     http://well.blogs.nytimes.com/2013/05/29/is-it-better-to-walk-or-run/?_r=0

C]   http://theaddictionscoach.com/los-angeles-sober-coach-walking-is-a-powerful-weight-loss-tool-eating-right-and-being-active-is-so-important-for-a-healthy-body-and-mind/

What kind of devices..TOYS… can you use to help achieve the fitness or “fatness” goals?Will they help?

http://www.forbes.com/sites/robertpearl/2015/02/19/wearable-device/

SUMMARY…..Get out every day and every other day go for 45- 60 minutes and take it easy while having fun…

TWITTER-

https://twitter.com/martyroddy