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Better Running Through Walking June 9, 2009

Posted by junkytrunk in Fitness, Tips, Uncategorized.
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Interesting read for those starting to run, like Junky Trunk! :)

By TARA PARKER-POPE
Published: June 1, 2009

I am more couch potato than runner. But not long ago, I decided to get myself into shape to run in the New York City Marathon, on Nov. 1, just 152 days from now. (Not that I’m counting.)

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To train for my first marathon, I’m using the “run-walk” method, popularized by the distance coach Jeff Galloway, a member of the 1972 Olympic team. When I mentioned this to a colleague who runs, she snickered — a common reaction among purists.

But after interviewing several people who have used the method, I’m convinced that those of us run-walking the marathon will have the last laugh.

Contrary to what you might think, the technique doesn’t mean walking when you’re tired; it means taking brief walk breaks when you’re not.

Depending on one’s fitness level, a walk-break runner might run for a minute and walk for a minute, whether on a 5-mile training run or the 26.2-mile course on race day. A more experienced runner might incorporate a one-minute walk break for every mile of running.

Taking these breaks makes marathon training less grueling and reduces the risk of injury, Mr. Galloway says, because it gives the muscles regular recovery time during a long run. Walk breaks are a way for older, less fit and overweight people to take part in a sport that would otherwise be off limits. But most surprising are the stories from veteran runners who say run-walk training has helped them post faster race times than ever.

One of them is Tim Deegan of Jacksonville, Fla., who had run 25 marathons when his wife, Donna Deegan, a popular local newscaster and cancer survivor, began organizing a marathon to raise money for breast cancer research. When Mr. Galloway volunteered to help with the race, Ms. Deegan asked her husband to take part in run-walk training to show support.

“The only reason I did this is because I love my wife,” said Mr. Deegan, 49. “To say I was a skeptic is to put it very nicely.”

But to his surprise, he began to enjoy running more, and he found that his body recovered more quickly from long runs. His times had been slowing — to about 3 hours 45 minutes, 15 minutes shy of qualifying for the Boston Marathon — but as he ran-walked his way through the Jacksonville Marathon, “I started thinking I might have a chance to qualify for Boston again.”

He did, posting a time of 3:28.

Nadine Rihani of Nashville ran her first marathon at age 61, taking walk breaks. Her running friends urged her to adopt more traditional training, and she was eventually sidelined by back and hip pain. So she resumed run-walk training, and in April, at age 70, she finished first in her age group in the Country Music Marathon, coming in at 6:05.

“My friends who were ‘serious’ runners said, ‘You don’t need to do those walk breaks,’ ” she said. “I found out the hard way I really did.”

Dave Desposato, a 46-year-old financial analyst, began run-walk training several years ago after excessive running resulted in an overuse injury. He finished this year’s Bayshore Marathon in Traverse City, Mich., in 3:31:42, cutting 12 minutes off his previous best.

“I run enough marathons now to see everybody totally collapsing at the end is very, very common,” he said. “You wish you could share your experience with them, but they have to be willing to listen first.”

Another unconventional element of walk-break training is the frequency — typically just three days a week, with two easy runs of 20 to 60 minutes each and a long run on the weekend. The walk breaks allow runners to build up their mileage without subjecting their bodies to the stress of daily running, Mr. Galloway said.

Many runners take their own version of walk breaks without thinking about it, he says: they slow down at water stations or reduce their pace when they tire. Scheduling walk breaks earlier in a run gives the athlete control over the race and a chance to finish stronger.

While I’m planning to use run-walk training to complete my first marathon, I’ve heard from many runners who adhere to a variety of training methods. So later this week, the Well blog will have a new feature: the Run Well marathon training tool, with which you can choose any of several coaches’ training plans and then track your progress.

Besides Mr. Galloway, plans are being offered by the marathoner Greg McMillan, who is renowned for his detailed training plans that help runners reach their time goals; the New York Flyers, the city’s largest running club, which incorporates local road races into its training; and Team for Kids, a New York Road Runners Foundation charity program that trains 5,000 adult runners around the world.

The Run Well series also gives you access to top running experts, advice from elite runners, reviews of running gadgets and regular doses of inspiration to get you race-ready.

So please join me, the coaches and other running enthusiasts every day at the Well blog, nytimes.com/well, during the next five months of training. For me, this is finally the year I’ll run a marathon. I hope it will be your year too.

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Junky Trunk Challenge June 1, 2009

Posted by junkytrunk in Big Fat Loser Challenge, Fitness, Tips.
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diet-quiz
EMAIL YOUR ANSWERS TO JUNKY TRUNK BY 4PM TODAY FOR A CHANCE TO WIN A DELICIOUS, HOME-MADE LUNCH!

1. Is a calorie from a tomato equivalent to a calorie from a slice of pizza?

2. When is the most likely time of day that people fall off their diets?
a. 12:00 nn
b. 4:30 pm
c. 6:00 pm

3. Which form of activity burns more calories per hour: swimming, jogging or cycling?

4. What has more calories: 1 medium mango or 1 medium banana?

5. According to FDA regulations, when a product is labelled as “Fat Free”, that means:
a. it contains no fat
b. it contains less than 0.5 grams of total fat
c. it contains less that 1 gram of total fat

6. What has more calories: a Starbucks Walnut Bran Muffin or a Strawberry Frosted Dunkin Donut?

7. True or False: Eating foods like celery, grapefruit and cabbage can burn fat.

8. How many calories must you consume to gain an extra pound of body fat?
a. 1,500 calories
b. 2,500 calories
c. 3,500 calories

9. What has more calories: 8 ounces of red wine or 8 ounces of white wine?

10. True or False: Lifting weights isn’t good if you want to lose weight because you’ll “bulk up” and muscles weigh heavier than fat.

Mmmmmm, buffeeeet May 14, 2009

Posted by bigfatyellowchair in Food, Tips, Uncategorized.
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Easier said than done, but here’s our take on buffets.

How NOT to lose control in a buffet:

  1. Scan before you plan. Check out the spread (from appetizers to desserts) and mentally start limiting your portions. Remember, you’re paying for quality over quantity too. So choose the best (or favorite) dishes and you’ll end up enjoying the meal more!
  2. Limit your appetizers (like breads) and go straight to the main course.
  3. Go salad/veggie crazy.
  4. At the carver’s area, ask for the lean parts.
  5. End the meal with fat-busting green tea.

Some buffets worth checking out:

http://www.ourawesomeplanet.com/awesome/2009/05/best-buffets-in-manila-circles-shangrila.html

http://docgelo.wordpress.com/2009/03/16/feast-fit-for-families/

High Protein Diet Plan? May 14, 2009

Posted by bigfatyellowchair in Food, Tips, Uncategorized.
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This works!

 Protein Pounder

http://www.brothersburger.com.ph/menu-burgers.html

Who says you can’t enjoy a burger once in a while? Depriving yourself will  only make you binge on an off day- and probably with a side order of fries and an upsized soda at that. The healthier option: Lose the bread and wrap it in layers of lettuce instead!

Counting Calories May 13, 2009

Posted by bigfatyellowchair in Tips, Uncategorized.
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Multiply your weight by 10. The answer will give you the calorie
serving you need to consume to maintain such weight. So in order to
lose weight, you have to consume less than the figure that comes out.

Example:

Weight: 170lbs

x10 : 1700 calories a day to maintain

New Intake: 1200 calories to lose weight

Of course, the number you want to cut from your original figure
depends on you and your activities. And this requires checking the
nutrition facts of the food you eat. Jot down the calorie contents of
your intake for about 5 days and after that, you’ll get used to it
already and can get rid of your counter.

The great part here is you can eat whatever you want as long as you
stay within the boundaries of your new calorie consumption.

O diba, helpful!