Cross Training

Greetings,

            I hope everyone is enjoying a beautiful week. I was thinking about workouts today and how sometimes running gets old. If you are ever bored or injured it is a good idea to “cross train”. Cross training is just doing some alternative exercises that work other muscles while at the same time keeping muscles in shape.

There are many things that you can do to cross train. My top two favorite cross training activities are biking and swimming.

Biking is my favorite cross training activity. Biking can be done two ways.  You can either ride on a real bike on a beautiful trail or go to the gym and use a stationary bike.

If you want to go on an actual bike ride, plan do about double your usual running distance or more to get a good workout. You can experiment with hills, speed, and trail conditions and even just a new environment.

If you want to do a workout on a stationary bike, the options are endless. You can experiment with resistance, time and speed. The possibilities are endless. Just remember to keep your heart rate up and get a good workout.

If you cross training by swimming, your workout depends on your comfort level in the water. When I swim for cross training, I usually start by swimming three laps down and back in the pool. Then I take a few quick breather and “run” down and back four times. I then repeat this workout and end it with a casual swim to cool down. This workout may seem short but trust me it takes effort.

Sometimes working out makes you sore and want to quit. Just remember that the more you work out the more you will love it and crave it. Just like Jesus. Keep Jesus in your life. Even if it is just a few minutes a day, take a few minutes and thank him for everything. Psalm 106:1,“Praise the LORD. Give thanks to the LORD, for he is good; his love endures forever”.

Have a wonderful week,

Jamie

OMG shoes

Greetings,

The week is over, finally. This week I wanted to take time to discuss my favorite topic about running…shoes. I love shoes. I love heels, flats, boots and especially running shoes.

Out of all of the running gear you can own, shoes are the most important. For good running shoes you need to have ones that have good support, are comfortable and most importantly fit your feet. In my running experience I have used many different brands of shoes. But my two favorites are Asics and Saucony. They all have good and bad qualities but they are both fantastic shoes.

Asics: Asics shoes are wonderful. They come in bright colors, are comfortable, and make running more fun. Asics are known for many qualities. But their most well-known trait is balance.

Some shoes can make you unbalanced and mess up your form. With added balance support, your form is improved and you will probably have a lower chance of injury. The only caveat is that most Asics shoes “run” over $100. At first glance this could seem like an overpriced pair of shoes.  But to be honest they are worth the money.

Saucony: Saucony is my all-time favorite shoe brand. My favorite thing about this brand is the fact that they fit my feet. I have tiny feet, very tiny feet. Sometimes it’s hard to find shoes that fit correctly. But I always have good luck with Saucony running shoes.

 I also love them because they are reasonably priced. Some of them are very expensive, just like Asics, but a lot of them are reasonably priced. The “all-purpose running shoes” are priced from $55-$150.

One thing my coaches drilled into my mind was when to get new shoes. Most people get new shoes when they just start to look dirty. That is not always the case. With running shoes it is important to change shoes every season (winter, fall…etc.) in order to avoid shin splints. 

This week I chose to discuss Psalm 105: “Your word is a lamp to my feet and a light to my path”. This is one of my all-time favorite verses because it perfectly describes my view on running shoes as well as Jesus Christ.  Running shoes are the most important part in a running sport.  Without them, you would be in pain and not a cheerful person. The same goes for Jesus! Without him in your life, you will be lost.

Shoes are the window to a girl’s soul and the same goes for Jesus. Without him you will not know your potential and won’t know how blessed you actually are.

Have a great week,

Jamie

Shunga Trail

Salutations,

            Kansas sure has been blessing us with some beautiful yet confusing weather. Some days it is cold and rainy and others it is sunny and beautiful. No matter what the weather it is always a beautiful day for a run!

I recently got a request from a fellow blogger to discuss different running trails and routes around the lovely city of Topeka.

I haven’t explored much of Topeka for trails but the trail that I have explored is the “Shunga Trail”.

I adore the “Shunga Trail” for several reasons…

1     1. It is close to the Washburn campus. One habit that people frequently get into is driving somewhere to run. In some situations, it is necessary but I absolutely love doing something that is close by and absolutely free.

With a trail so close you can either do an easy warm up jog or walk on your way to the trail. Once you get to the trail you can stretch and begin your relaxing trail run.

2  2. It is aesthetically appealing. Some running trails may be “run down”, covered in trash and just down right ugly. The “Shunga Trail” is just the opposite.  It is cute, quaint and goes through a little park.  One can’t help but relax while they run on this trail.

3  3.  It shows you how far you have run. Some running trails might have mile markers placed on the side. One unique trait of this trail is that there are red stripes painted on the trail. The red stripes indicate a fourth of a mile. For example, if a runner passes four red stripes, they have run a mile.

One important thing to always remember while running is being safe.  Running in groups of two or more is safer than running solo.  

At times it may be inconvenient but it is crucial.  Some people may not be social runners but if you run on a trail it is always in your best interest to run with a buddy or two. Having a buddy will even make the run more exciting.

Running with a buddy is important. But even if you can’t find someone to run with just remember that Jesus is always with you. The Bible states “Be sure of this: I am with you always, even to the end of age” Matthew 28:20. God is always there for you, no matter if you are on a run, at the grocery store, or even in class. He is and will always be there with you until the end of time.

God Bless!

Jamie

Running Brands

Hello World,

I hope everyone had a blessed week. I know the weather hasn’t been very fall-ish but trust me it will happen soon.

As I said in my last post, I am going to be talking about certain running apparel that I enjoy the most.  I hope these brands are helpful.

First off I’ll start with leggings. I have many favorite leggings and enjoy using all of them very much. But my favorite brand is Under Armour. I have had small and skinny legs my whole entire life, so finding leggings that actually fit tight to my legs has been difficult. 

Under Armour leggings fit the bill.  The “Woman’s UA Perfect Rave Legging” work wonderfully. This pair is wonderful because instead of just having an inseam down both sides it also has a seam that goes behind the knees which makes it tight. The link is http://bit.ly/1bphtq0.

Next are gloves. Using gloves is very subjective based on the runner. But my favorite brand is Nike. Nike makes many types of gloves but my favorite pair is called “Nike Lightweight Tech”. 

I like this pair because they are lightweight, colorful and even have a place to put my key. I love these gloves so much I even have two pairs. These gloves run about $20 and are totally worth the money. If you are interested, the link is http://swoo.sh/1638P21.

Ear warmers are one of the most important things to wear in the cold winter months. I have tried just “ear muffs” but they always seemed to fall off. My favorite ear warmers are “TNF Standard Issue Ear Gear”.  

This ear warmer is essentially an item that is worn as a headband but is larger to cover your ears. It is made of a thin material but keeps your head warm and dry. It runs about $20 and comes in a variety of colors. I would highly recommend this product and you should defiantly check out the product at http://bit.ly/1hP5CDi.

There are many other products that should be mentioned as some of my favorites but I’ll leave the exploring up to you.   Take some time and stroll through your favorite sport’s apparel store.  Try on several styles and decide what works best for you.  I hope some of my favorites will soon be some of your favorites also.

This week has been difficult for me personally but Jesus has gotten me through. This week’s Bible verse is Proverbs 3:5-6 “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.”

This verse didn’t correlate to running in my own mind but instead to real life. One thing I have learned in college is that sometimes things don’t go as planned. When that happens one must have faith that Jesus has a plan and it will prevail in the end.

Have a blessed week!

Jamie

There is a Chill in the Air

Happy Fall Everyone!

The leaves are finally changing and the weather is getting colder. That means two things in the running world. Be smart and precautious while running and wear warmer running gear. This week I will be discussing tips on running in the cold and next week I will discuss specific items to wear in the cold.

After three years of cross-country and track I received lots of advice on ways to be safe while in the cold. These are three of my favorite tips:

1.     Always wear warm clothes.

This may seem obvious but a lot of people don’t wear the proper attire for the weather. The key to dressing correctly is to wear layers.  

When dressing in layers, the most important first layer is tight clothing. I personally recommend wearing some type of undershirt that clings to you and some running tights. Next week I will get into some specific brands that I enjoy the most but essentially any brand that fits will do.

For the second layer, I keep it simple. On the top half I usually wear a normal cotton shirt.  It can be either short or long sleeves. It doesn’t really keep you warm but in case you get hot under the third layer it allows you to shed a layer. The bottom half is a personal preference. Sometimes I wear normal sweatpants but usually I just stick with leggings.

The third and final layer I wear is a sweatshirt. It can be a baggy sweatshirt or it could be a thin pullover. Just make sure it is confortable over the other two layers.

 2.  Always keep your hands and ears covered.

Some people feel like a little kid when bundling up, but it is important. I personally wear either a hat or ear warmers. By keeping your ears and head warm it dramatically lowers your chances of catching a cold.

Wearing gloves can be a very “touchy” subject for runners. Some runners enjoy the warmth gloves offer. But others experience tingly sensations in their fingers when they wear gloves.  I personally am a glove person.

Gloves and head warmers are very important while running in the cold but again in the end it is personal preference.

    

3.  Stay Motivated.

This tip isn’t just about safety.  It is also about staying fit in the winter. People think that winter is a time when they can hide their fat under clothes and hibernate. But in actuality that isn’t what winter should be about. 

Winter should be about improvement. Instead of giving up on working out you should prepare for the summer. Get in shape now. Don’t wait until the summer to get that “bikini bod”. Try to retain your shape. It will make workouts more enjoyable and productive because you have a goal to strive for.

This week the Bible verse I chose wasn’t directly correlated to running but about the seasons changing. This week I chose Psalm 74:17 “It was You who set all the boundaries of the earth; You made both summer and winter.”

This verse is helpful at the start of fall because it reminds us that just because the seasons are changing, it doesn’t make them entirely different. God made all seasons and wanted his children to live and thrive through them. Don’t take the winter off and be a slug. Instead try to live and workout this winter for the glory of Him.

God Bless.

Jamie