NIFS Healthy Living Blog

If you are a solo runner or walker, it is likely because you enjoy having that outlet in your day to just be with your thoughts, relieve stress and clear your head. This is a great way to accomplish all of these things, but if you are looking to make some greater strides in your race efforts this year, you may want to consider adding in a few training sessions each week with other people. This will allow you to step out of your comfort zone and push yourself harder than you would when you are training on your own. Along with this, there are many additional benefits that can be accomplished when training with a group. So why should you consider training with others?

1. Accountability

Knowing that you have other people waiting on you and that you have committed to a group is a big reason that training with others can help you accomplish your goal. Training in the long and cold winter months can be challenging, but knowing that others are layering up too can help you make the decision to join in and get through those training sessions together.

Also, group members can keep you on pace to make sure you get that time you have been training for. Cindra Kamphoff, PhD, a sports psychology consultant, said, “When you run with others, you tend to give more effort. You get caught up in the pace, and you might not recognize how fast you’re going.”

2. Camaraderie

Long-distance walking or running can be tough and lonely. It can be physically and mentally taxing and it is easy to fall into an easier effort level. However, if you are surrounding yourself with individuals going through the same aches and pains, that can help get you through the “lows” and celebrate the “highs.” It can make training a lot more enjoyable. Training in a group can pass the time more quickly for those longer outings and can make training more fun when you aren’t doing it alone.

3. Motivation=Results!

For every personal goal that you have set, there is a walker or runner out there who has achieved it, whether it is qualifying for a marathon, finishing a half marathon with a personal record, or jogging the whole race without stopping. Each person has their own goal, but learning from others that have like-minded goals or have accomplished these tasks can help make you a better competitor.

“You learn more about how other people train and what they’re doing, and it can inspire you to do something different,” Kamphoff says. “It can open up your mind to trying new distances, races, or types of workouts.” Asking questions about routes, routines and injuries can help you gain a wealth of knowledge that will help you succeed in attaining those goals!

There are advantages to training both alone and in a group, so it’s smart to do both. However, if you want more accountability, camaraderie and motivation that helps get you the results you want, consider training in a group!

This blog was written by Angie Sheetz, NIFS Registered Dietitian and co-coordinator of the Mini Marathon & 5K Training Program. Read more about the NIFS bloggers.

You have trained for the marathon, half-marathon, triathlon or other race, and now it’s the big day! However, you need to make sure you are properly fueling your body with optimal nutrition to guarantee that you will cross the finish line feeling great! Here are some tips to ensure that will happen.

Before the Race

It is essential to have carbohydrates before racing. They provide the best source of energy for your body and give the most efficient fuel for working muscles. Examples of these are whole-wheat pasta, brown rice, whole-grain breads, cereals, bagels, oatmeal, and fruits and vegetables.

Protein helps with sustaining energy for longer periods of time. A small to moderate amount of protein-rich foods is essential before exercising. Examples include skim milk, 1% milk, or low-fat chocolate milk; low-fat cottage cheese or low-fat cheese; boiled eggs; peanut butter; yogurt; a small amount of nuts; lean meat, poultry, or fish; and soy products. Fat is stored in the body and is used as an important energy source. It is especially important for endurance athletes, such as runners.

Try to avoid high-fat foods because they may slow digestion. Examples of high-fat foods are crackers, chips, snack cakes, or muffins. Instead, opt for healthy sources of fat such as peanut butter, nuts, and olive oil.

Eating sugary foods before a race may cause side effects such as upset stomach, diarrhea, and hypoglycemia (low blood sugar). This can have a major effect on your race! You might think you get that burst of energy from the sugar, but the energy will peak quickly and will not last for a long time. Avoid pastries, donuts, and high-sugar cereals.

Drink 2 to 3 cups of fluids such as water, 100% juice, low-fat or skim milk, or a sports beverage two to three hours before the race, and then 1 more cup of fluid 10 to 20 minutes before the race. A small amount of coffee (6 to 8 oz.) may be an option, but be sure that it settles well in your stomach.

During the Race

Drink at least 1 cup of fluid every 10 to 20 minutes during exercise (24 to 48 ounces per hour for most people). For every pound you lose during exercise, consume 2 to 3 cups of fluid. It is always good to calculate your sweat rate during training to know the proper amount of fluids you need to be taking in during the race. This can be done by weighing yourself before a workout and immediately afterward.

Water is always an excellent choice during the race, but for durations of longer than 60 to 90 minutes, it is important to take in some type of sports drink. Sports drinks provide a mix of water, carbohydrates, and electrolytes. Electrolytes are lost in sweat during the race, which is why sports drinks help replenish electrolytes in the body.

It is important to intake the proper amount of carbohydrates during the race. Consuming carbohydrates should be a goal during the race to help increase endurance; 60 to 70 grams per hour is recommended. Good options for getting in carbohydrates during the race are sports drinks, energy bars, GUs, gummy blocks, and Sport Beans. If you prefer consuming an energy bar during the race, it is important to consume a bar that is high in carbohydrates, but low in protein and fat. Make sure to take in 4 to 8 ounces of water with the gels or the energy bars to prevent an upset stomach. Consider how your body digests these different items. Go with the item that digests well for you and will help you stay at your optimum performance level. Always practice with these products during training and never try something new on race day.

After the Race

Here are some tips for recovering after the race:

• Aim to consume a 200- to 300-calorie snack within 30 minutes of finishing the race.
• Rehydrate with 16 to 24 ounces of fluid for every pound of body weight lost during the race.
• Eat a well-balanced meal that includes protein, fluids, carbohydrates, and electrolytes.
• Aim for 15 to 25 grams of protein to be consumed within 30 to 60 minutes after the race.
• Take in at least half a gram of carbohydrate per pound of body weight within the first hour after the race.
• Have salty snacks and sports drinks to help with replacing electrolytes, if it will be 3 to 4 hours until your next well-balanced meal.

Remember that training with certain foods is just as important as the physical training for the event! If you need help, consider a personal nutrition coaching session from NIFS.

If you are interested in having your questions answered during a personal nutrition consultation, please contact Lindsey Recker, lrecker@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, Registered Dietitian. Read more about the NIFS bloggers.

NAME: Judi Border, 14-Minute-Mile Group

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

Born and raised in Cincinnati, moved here in 1992 for work. Since then I’ve been happily married for 20 years this July. We have a beautiful 17-year-old daughter and two cats. I work at WFYI as the Television Art Director and Motion Artist. About two years ago I realized I needed to make some life changes due to lack of personal challenges, weight gain, and the loss of two young friends to cancer. I started going to my local community center three days a week using a treadmill for 30 minutes. At the same time I started following a blog called the Happy Herbivore and became vegetarian. After a year I had lost weight, felt much better about myself, and added a yoga class.

Every year for as long as I can remember, a co-worker friend of mine registers for the Mini and always asks if everyone has signed up, too. This got me thinking, secretly I’ve always wanted to walk the Mini, just experience it, but I always had some excuse not to! This year I couldn’t seem to find a reason not to, so in January I took a deep breath and signed up.

NIFS PROGRAMS YOU PARTICIPATED IN:

NIFS Mini Marathon Training Program

WHY DID YOU JOIN THIS PROGRAM?

I’ve never been much of an athlete, but I’ve always enjoyed walking. Luckily I work with several friends who have experienced the Mini and it was their advice that I should check out the NIFS Training Program. I knew I would need to join something because I had no idea how to prepare for the Mini. My greatest fear was being picked up by the bus and not completing the marathon. I couldn’t find anyone who would walk with me; all my friends and co-workers were runners. NIFS has been a great supporter of WFYI over the years and I knew of them from that. It seemed like an obvious choice.

SOMETHING YOU HAVE ENJOYED:

I have really enjoyed this whole experience, which I credited to NIFS. It is a great feeling being surrounded by a group of enthusiastic people with a common goal. The group training is new to me and I have really enjoyed it. I found myself looking forward to Wednesdays.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I guess I surprised me. I’ve never been much for exercising, but I find that I really enjoy it. I like the fitness schedule NIFS has put me on for the Mini Training Program and hope to continue it. I believe I am in the best shape I’ve ever been in; it is very renewing.

FAVORITE RUNNING ROUTE FROM ONE OF THE RUNS?

The route to Fountain Square. You spend time in Downtown, drive through it, but how often do you actually walk through it? It was a nice tour.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR THE MINI?

Every Wednesday night was an accomplishment for me because almost every Wednesday I was pushed to walk farther than I had ever walked at a 14-minute-mile pace. Then ultimately I completed the Mini Marathon, something I have wanted to accomplish for almost 15 years.

TIPS YOU HAVE LEARNED ALONG THE WAY?

Where do I begin? I’ve learned about the importance of stretching, cross training, what to eat/drink before and after training, what are the best types of clothes to wear when exercising, what it feels like to wear proper-fitting gym shoes, how to drink water out of a cup while walking. My favorite thing to learn was the importance of letting your body rest. Who knew?

HOW DO YOU STAY MOTIVATED?

First, I would have to say NIFS and my Wednesday Night Group, they kept me motivated. Having an additional support group outside of NIFS helped a great deal, in my husband, Terry, and my co-worker friends. But I would also say that my daughter has been a big motivation for me as well. As a parent it is amazing what we expect our children to do, while we sit by and watch. My daughter recently received her Black Belt and it was during her final preparation for the test that she had to run three miles at a 7-minute-mile pace. That motivated me to step up my exercising. She still motivates me in her continued fitness goal to stay healthy and fit.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

If you have ever wanted to participate in the Mini Marathon, this is the best way to prepare for it. NIFS brings all the right elements together, the Runners Forum helps you with shoes, the onsite physical therapist works with you and any muscle pains that might occur during the training, and the group leaders guide you and answer all your questions. It is a wonderful way to get moving during the winter and really has been a great experience for me. I loved it.

NIFS new Fall Marathon Training Program begins July 9th-October 25th. Get Registered Today! Early Bird pricing before May 31—Members: $65 Non-Members: $80

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Has completing a marathon always been on your bucket list? Are you looking for a new challenge and to step up your commitment to fitness this year? You may be ready to try your first marathon! Here are 4 questions to ask yourself to determine whether you are ready:

1. Have You Run a Few Half-Marathons?

Yes: Great! You are already halfway there! You mentally know what it takes to complete long-distance runs and a training program, and you have experienced that race atmosphere and everything that goes with it. Along with this, you know the ins and outs of how to fuel, hydrate, and recover from the high-mileage training properly.

No: That is okay! Starting with a half-marathon is a great first step to getting to that first marathon. This will get your body and mind up to speed with more ease than jumping into a full marathon

2. Do You Have the Time to Dedicate to Training?

Yes…I think: Training for a marathon requires more time and energy than training for a half-marathon. To prepare to have the most successful race that you can come race day, you will need to complete some long training runs that go up to 20 or 22 miles! Depending on the speed that you are going, this can take you between 2 and 5.5 hours. Be sure that you have a day during the week that you will be able to dedicate toward this kind of training. Along with this, you will need to complete two or three additional runs or walks throughout the week, as well as complete some cross-training sessions.

No: Training for a marathon may not be in the cards for you right now. If you have a lot going on as it is and hardly find time to squeeze in a short 3- or 4-mile run or walk, completing a marathon successfully should wait until your schedule calms down.

3. Are You Motivated to Complete 26.2 Miles?

Yes: Good! This will carry you through those long runs mentally. Having the desire to get out there and train to complete the race is key to having a successful training program.

Not really: You should keep that in mind before starting to train and signing up for your first race. If you are not completely sure that you are motivated to do the race, hold off on signing up. I suggest completing a few weeks of a marathon training program to see if your motivation grows as the distances get longer. If you find yourself becoming less motivated right away, reconsider your goal and maybe stick with a half-marathon again.

4. Are You Running/Walking Consistently and with Few Injury Issues?

Yes: That is a huge plus! If you are already consistently going out for runs or walks and are not having any pains or injuries, it is safe to start ramping up your mileage slowly to prepare for the marathon.

No: Get consistent and healthy first! If you are not consistently walking or running, that is the first thing that you should do. Consider following a scaled-back training plan and start by making sure to complete 3 or 4 days of walking/running for at least a month. If this seems to be going well and you are not running into any injuries, you can start to reconsider.

If you said yes to all of these questions, it is pretty safe to say you are ready to get started on a marathon training program! If you answered a few with “no,” no worries. A marathon is still not too far out of reach. Just address the obstacles that you have and work toward resolving those!

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.

Taking my workouts outside is an easy way to soak up the benefits of nature and switch up my normal gym routine. That being said, I understand that exercising outdoors isn’t exactly the same as exercising inside, and there are some necessary precautions I always take into consideration when completing my outdoor workout.

1. Map My Route Ahead of Time

I am probably the worst person to ask for directions. The GPS was invented for people like me, and I am so thankful to have one with me at all times (thanks to my phone!). Whether I am going for a jog, bike ride, or walk, or completing an outdoor circuit workout, I always make sure to plan my route ahead of time (so I don’t get lost) and show someone else the route I will be taking. This way, if I do get lost or injured, or am not home when I expected to be, someone knows where to find me.

2. Bring My Cell Phone

Yes, it’s cumbersome and I would prefer to feel “free” and not have it with me while running outdoors, but I know that if I were to fall, or get lost, or for some reason I wasn’t able to make it back home, I could give someone a call to help me. I keep it in my Sprigs Banjee Wrist Wallet so I can listen to music or a podcast, or I keep it in my SPIbelt. Either way, it allows me to keep my hands free. I also have an ICE (In Case of Emergency) number in my phone. I have heard that emergency professionals are trained to look for an ICE number in cell phones to notify a loved one in an emergency situation.

3. Carry an ID

I always carry an ID with me, but that doesn’t mean I always bring my driver’s license along. My Road ID bracelet is the perfect running accessory that contains my name, my husband and parents’ names and contact information, and my age—all important things “just in case” there is an emergency. I love that it is on my wrist and I often forget I am wearing it because it is so lightweight and comfortable.

4. Beware of Dogs

Recently, a coworker and fellow NIFS employee who is a runner informed me that one of her friends was attacked by a dog while running. Hearing her story really got me thinking, because luckily I have not come into a negative encounter with a dog while running. Here are some canine safety tips I keep in mind when running and exercising outdoors:

• Do not run from the dog; this can stimulate the animal.
• Stand perfectly still with hands and fists close to the body.
• Don't yell or say anything.
• Don't look the dog in the eye; this can be threatening.
• Do not use mace on an animal; it is not strong enough and will upset it more.

5. Wear Reflective Gear

When running in the evening or in the early morning while the sun is rising, I always make sure to wear some sort of reflective gear. I prefer to choose clothing that has the reflective gear “built in,” but you can easily purchase reflective vests to wear over your clothes. Wearing reflective gear makes it easier for cars and bicyclists to see me when I am coming their way, which makes me safer while getting my outdoor workout on.

6. Check the Weather

The weather often dictates whether I take my exercise outside or keep it indoors. If it’s raining, chilly, or super hot, I will opt for an indoor workout. That is, unless I am training for a race. Often when I am training for a race I will head outside to train in less than ideal conditions. Exercising in the elements may seem intimidating, but when I am dressed properly I can go out in all kinds of weather! When dressing for cooler weather, I always layer my clothing. This helps trap the heat in and gives me the option to get rid of some clothing articles if I get too warm. That being said, if the roads are dangerously icy, if a rain storm brings thunder and lightning, or if there is a heat warning I will always pick safety first and move my run to the indoor track or treadmill.

7. I Don’t Blast My Music

I love listening to music and podcasts while I run and exercise because they really help me enjoy the workout even more than I already do. While I love listening to my music and podcasts, I make sure not to blast the music so I can hear oncoming cars, people, bikers, and anything else that I may not be expecting to come my way. I know how easy it is for me to “get in the zone,” but I try to stay as alert as possible when exercising outdoors, especially if I am not with a buddy.

What are some of your tips for staying safe during your outdoor workouts? Share them here.

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.