Now that your trainings are getting more vigorous, it’s important to work on proper breathing techniques while walking/running. Proper breathing can improve your endurance and help you to enjoy your training more. Breathing incorrectly can affect your performance by causing fatigue, which in turn, shortens the distance that you are able to complete. Added stress on your body can also be a result.
There are several universal breathing techniques that can be helpful. Learning breathing techniques while walking/running may be difficult or feel unnatural at the beginning. However, like with most things, with practice it will become easier. Start off by choosing one technique at a time and practice it while seated. Work on that specific technique until it feels natural and then incorporate it into a training session.Find your favorite and most useful technique and stick with it! The following are some breathing techniques:
1.Breathe through both your nose and mouth
This practice will assist in increasing the amount of oxygen taken into your air passages.
2.Breathe from your diaphragm
Close your eyes. Put one hand on your chest and one hand on your belly. Just breathe normally. Which hand is moving?The hand on the chest or the hand on the belly? Take time to focus on moving the belly while breathing instead of the chest. If you are moving the belly you are breathing from the diaphragm and your breaths will be more complete.
3.Maintain a 3:2 breathing ratio
Inhale for 3 steps, then exhale for the next two steps. This will assist in deeper controlled breaths. A 3:2 breathing ratio is suggested for people who do a light jog pace or less.
Check out this short video on breathing for additional information:
Now that our trainings are getting longer, I wanted to discuss the importance of fueling your body. Today let’s talk about the importance of carbohydrates. There are two types of carbohydrates, simple and complex. During training you want to increase your intake of complex carbohydrates. Complex carbohydrates break down at a slower rate which means they provide a slow, steady form of energy which is best for long distance training. A few complex carbohydrate food choices are pasta, rice, beans, vegetables, legumes and potatoes. Beans and legumes are great choices for bariatric patients since they include both protein and complex carbohydrates.
Where does the energy come from?
The energy we utilize during long distance training primarily comes from glycogen, which comes from carbohydrates. The more glycogen storage you have during training, the better you will feel and perform. The more you train, the more efficiently your body will store carbohydrates as glycogen. This means having a consistent exercise program will condition your body to convert more consumed carbohydrates into glycogen vs. being stored as fat. Because carbohydrates break down into glycogen, the more carbohydrates you take in, the more available glycogen becomes. However, don’t let this be an excuse to overdo your carbohydrate intake. For many, exercise is used as an excuse for an excessive intake of carbohydrates and typically poor quality food choices as well. Remember to be mindful of excessive intake that can sabotage your efforts for performance.
As a bariatric patient you are taught to eat 4 oz. of food a meal and I usually recommended that 3 of those oz. are protein. During training you may want to alternate your percentage of carbohydrate intake. For example, after trainings your post meal may consist of 2 oz. of protein and 2 oz. of a complex carbohydrate or 3 oz. of carbohydrate and 1 oz. of protein. The key is to pay attention to your body and find out what works best for you. Choose a combination of proteins and complex carbohydrates that help you feel your best.
Remember, complex carbohydrates are needed as part of a balanced meal plan for optimal performance and feeling great!
See this resource for complex carbohydrate options:
You may have noticed now that we are into the eighth week of training that you are able to walk longer or you get tired much later into your trainings.Well, that’s because marathon training builds stamina.According to Greg McMillan, marathon coach, there are 4 key training zones:
1.Endurance
2.Stamina
3.Speed
4. Sprint
Here’s a brief outline of each training zone:
Endurance is a slow easy pace.The goal is to build endurance.For beginners, you may spend 4 – 6 months in this phase being able to run or walk 5 miles easily.
Stamina training is when your training is “comfortably hard”. You are training at a pace where your heart rate beats between 83 – 92% of max.For beginners, you may start out at short intervals of incorporating 20 – 30 second intervals throughout your endurance training.Stamina training helps critical thresholds resulting in less lactate accumulation resulting in less fatigue.
During speed training, you are training with a 3 – 5k race speed. Your heart rate and oxygen levels are above the 92% of max.The effort in this training is hard.Speed training increases the enzymes that help liberate enzymes from our fuel source as well as stimulate and trains our fast twitch muscle fibers.Speed training will assist in running faster for longer periods of time.
Sprint training is where you are training with 800 – 2500m race pace.During these trainings your heart rate and Vo2 reach max.This type of training will assist with both your power and speed.
For most of us being beginners, our goal is usually to finish the half marathon.If you fall into this category, most of your training will be in the endurance and the stamina training zones.If you continue on for other marathons you may want to start incorporating some of the other zones to assist you in increasing your performance. For more info about the training zones visit check out the below link:
As you all know, this year’s GBI team has ‘banded together against obesity’ and committed to stretch, sweat, train, recover, press on and accomplish a huge goal – together. A half-marathon is quite the accomplishment. How better to achieve our shared ambition than with the support and friendship of others? Know that our team is not alone. In today’s blog, I’d like to give our group a bit of inspiration by sharing stories that I’ve come across about other groups who have already or plan to accomplish the success and splendor of team fitness.
Shoe trouble?Many of us have already experienced blisters, sore feet or black nails. Just what is the right shoe for each of us? For this man and group of runners, the answer is no shoe! (Don’t try this at home!)
Busy Moms.This team is recognized by Shape Magazine and is large in numbers. The goal of this global group of runners is to make time for those individuals busy with family life to do something good for their health and spirit. Check out these Moms In Motion! http://momsinmotion.com/about.aspx
Run for a Cause.Keep in mind that this year’s Las Vegas Marathon is cause driven. All registered runners are actually on one big team – a team aiding the Crohn’s & Colitis Foundation of America. http://las-vegas.competitor.com/press/2009/ccfa/
What other groups have you seen or heard of? Elvis? Santa? 5K runs? Other causes?
Remember, the Las Vegas Rock ‘n’ Roll Marathon 2009 is our current goal, but what’s next? Keep a look out for other groups or events that may inspire you to keep up with your training in the future and don’t forget to bring your team. It’s a healthy lifestyle we’re all after. Let’s find ways to continue our phenomenal team support and progress!
The weather is changing and you may have noticed the internal dialogue seducing you to stay inside: “You would much rather stay inside under the covers than tackle the wind and the cold.” Be aware of those thoughts in your head as we continue to train and the weather continues to get colder. Keeping on track with training and not missing training days is important to help prevent injuries caused by increasing long walks/runs too quickly.
Here is a list of what we can do to prepare ourselves for Jack Frost! (Ok, I may be exaggerating but it was pretty cold this last week!)
1.As the song goes; “Prepare your mind, the rest will follow.” Be aware of the internal dialogue, “the seducers,” and talk back. This training is as much about a mental training as it is a physical training. You are mentally tough! Every time you follow through with your intention vs. giving into the internal dialogue you have won a battle which will result in winning a long-term war of being in control of your choices. On your rest days you may want to work on training your brain by using guided imagery, visualization or meditation techniques. If you have never done anything like this, there are CDs you can purchase to guide you through the process.
2.Resist the temptation to overdress. Excessive sweating under too many layers may actually cause you to feel cold during the training.Layer your clothing instead. The material closest to your body should wick moisture away. Get wicking materials like acrylic or cool max fabrics. Champion brand sells wicking material clothing or you can go to http://www.coolclothingusa.com.The best fabrics for cold weather training are polypropoylene and capillene. If it is windy, think about wind protection by wearing an outer layer of gortex or nylon. Remember, the layers can come off as you warm up.
If you’ve been following the training schedule, you’ll notice that we’ve included at least one day of cross training or strength training in each week’s routine. While our major focus is building our mileage up to 13.1 miles, I wanted to discuss the importance of these cross training days and how they will help us train for our big day.
Why cross train?
Each week we work on our speed and endurance during our short and long walks. Cross training days keep our bodies moving but also provide us a rest from the regular trainings. As light, easier workouts they allow our muscles to recover from the walking sessions. Cross training decreases the chance of having a burnout and can strengthen muscle groups and soft connective tissues in our body. Upper body strength building is also important as neck and shoulder muscles assist in walking up hills and can become fatigued during the marathon. On a fun note, cross training days shake up our training week and add a little variety to the schedule!
What activities count as cross training?
Are your muscles sore?Try swimming on a cross training day. Swimming is one of the best forms of full body exercise. It can soothe some of the most stressed walking/running muscles by providing a non-contact workout. Upper body strength is built up and your ankles gain flexibility as you swim. Swimming requires you to pay close attention to your breathing – these breathing patterns can be used while walking as well. Your muscles will also benefit from a gentle massage as they move through the water.
Do you want to reduce your risk of injury?Try biking. This cross training exercise can be done on the road or on a stationary bike at your gym. Cycling helps release sore leg muscles and supports connective tissues in ankles, hips and knees.
Need to build your body strength?Try rowing or elliptical machines. These are low-impact cardio exercises that build strength in you quads, hips, and buttocks. Row machines also assist in upper body building.
Need something more relaxing?Try yoga or Pilates. Both exercises count as cross training or strength training and use your body mass instead of weights as resistance. Both are also great for stretching and relaxing sore muscles. If you’d like to improve your breath, check out these Pilates Breath Enhancing exercises: http://www.runnersworld.com/article/0,7120,s6-238-263-266-12996-0,00.html
Remember, these are just a few cross training ideas – there are tons to choose from! Have fun trying new activities and even switch them up each week.
As always, listen to your body to prevent injury as well as to enhance your mileage training or cross training sessions. Rest when you need to rest. Stretch when you need to stretch. Ask questions when they arise!
What do you think about while you train? Does your mind wander or do you think of each step as it lands on the pavement and anticipate the next? This week, let’s be mindful of our minds and see what improvements come from different types of concentration.
For endurance training, try starting with your mind alert. Be focused on your mileage or time goal. Think back on the marathon tips and training information that you have gathered so far. Check your form and pace as well as how your body is feeling that day and make adjustments as necessary.
Having a purpose to progress during your training is important. Whether you want to increase your walking pace or you want to increase to a run/walk, you need a clear focal point. A good way to start is by counting your steps in your head. You can start by doing 100 – 200 fast pace walking or running to 300 – 400 steps of regular walking. You can slowly shift to where you are doing 400- 500 steps to fast pace walking or running to 200 steps of regular walking.
As your mind drifts from extreme focus into the next few areas of concentration, remember to occasionally bring it back in to a physical focus and re-examine your path and the steps ahead of you.
Next, try incorporating moments of external focus into your training session. Training is still your mindset but try thinking of it outside of your body. You can do this by shifting into a character. Try to imagine you are someone else, someone you admire. Imagine how they look and feel running or walking 13 miles. Imagine you are them and act it out. Try to boost your energy with the energy of your character.
Also, try having moments where you are internally focused on yourself in the present moment.This means you are not thinking about the next step, next cone, or next mile, but your feet are continuously moving you forward while your mind is focused elsewhere. You can do this by concentrating on your breathing, how your clothes feel on your body, your heartbeat or how your body feels.
Finally, during a training session or other free time this week, start thinking about what you want to get out of your trainings as well as the half marathon. What are your other long-term goals associated with this achievement? Become aware of your motivating factors so that your mind will become more open to your capabilities and the possibilities of future ambitions. Repeat your goals to yourself while training in order to build your motivation and momentum.
Remember believing is achieving. Believe you will cross the finish line - you will!
Congratulations to the group for your training thus far! Everyone is doing an exceptional job. At this point in your training you should be using a combination of short and long walks/runs. As you know, our training is set up for one long run/walk and a few short runs/walks per week. The goal of these long runs/walks is to be able to start and finish them at the same pace. It’s important to find your comfort level in order to complete the distance set for the week.
Here are some guidelines for the long walk/run sessions:
Warm up:Try a 5 minute brisk walk. Your speed should increase as you move from the warm-up into your paced walking.
Intensity:Set your intensity for what feels best for your body. Only you know your body and how it reacts. Distance and endurance are the goals with these walks but keep time in mind when you set your pace. Remember that during the marathon we need to complete each mile in 18 minutes.
Cool Down:Try and finish your walk/run with 10 minutes of walking that’s slower than your normal training pace (it’s a cool down stage and this can be part of your miles).
Post-stretch:After you have completed your long walk/run be sure to stretch your muscles out again.
In combination with our weekly long walk/run, you will be doing your short walk/runs on your own or with a buddy. These are based on time rather than distance.
Here are some guidelines for the short walk/run sessions:
Warm Up:Try 5-10 minutes of light walking or jogging.
Intensity:Set your intensity at what feels best for your body. With these sessions you should be more concerned with time. Only you know your body and how it reacts. The goal is to keep moving for the allotted amount of time.
Improve Time & Speed:Challenge yourself each week to improve the average time it takes you to complete 1 mile. To do this, try creating even speed intervals on your route or track. On one stretch, increase your speed. On the next, decrease your speed to that of your normal training pace (this is your recovery interval but be sure you don’t slow down to a casual walk).As you continue to train, you will be able to increase the distance of the quick pace intervals and decrease the distance of the normal pace intervals. As your minute/mile time improves, integrate your new pace into your long walk training sessions.
Cool Down:Try and finish your walk/run with 5-10 minutes of light jogging (it’s the cool down stage and this can be part of your miles.)
Post-stretch:After you have completed your short walk/run be sure to stretch your muscles out again.
It’s important to listen to your body and set personal goals for yourself, each with long and short walks/runs so that over time you are prepared for the big race day!
There was a good turnout for Lap Band Support Group last Tuesday night with a good mix of veteran, new, and potential lap band patients.I found it interesting that so many of our patients put years of thought into their decision to have a weight loss surgical procedure.I really feel that this surgery does more to improved patients’ lives and health than any other.
I appreciated the honesty of one gentleman who admitted he was still not sure if he was ready to make the lifestyle changes and sacrifices to be successful with a gastric band.The group recommended he take his time making his decision and to ensure he was ready to have a surgical procedure to help him cut down his meal portion size.This was great advice.No patient should feel forced or pressured into having the lap band procedure.Patients sometimes tell me, “My doctor wants me to get a Lap Band.” Dr. Atkinson and I need to hear, “I want to have a Lap Band.”
We recently posted a YouTube video about a patient named Becky and her involvement and utilization of our support groups.Check it out!
Congratulations team!You have completed two weeks of training and did four or more miles at your last long walk!
I want to thank everyone for coming out to the group trainings on Thursdays or Sundays. Your dedication is awesome! You are all off to a strong start.
We are on week three of training and will be doing five miles this week for our long run. Looking forward to seeing you there. On individual training days this week, possibly try new trails or tracks for your three, 60 minute walks and a new activity for your cross training day. Whatever you do, have fun with each session and don’t forget your two days of rest!
As the miles continue to grow, also remember to stay focused on the prize and keep yourself motivated. Log your struggles, trial and error methods and of course your successes. Collect bits of encouragement, such as a friend’s inspirational words or other quotes.Look back on these entries for extra motivation in the coming months.
“Nobody trips over mountains.It is the small pebble that causes you to stumble.Pass all the pebbles in your path and you will find you have crossed the mountain.”~Author Unknown
Remember, it is just one step at a time!How are you guys staying motivated and continuing to commit? Please share your strategies!
