Our goal is to post organic content and links to content that is useful for anyone who is interested in maintaining a healthy, active lifestyle for themselves, spouses, children, and aging parents.

I met Susie Kincaid at the Vail Diva Half Marathon in August. She purchased Stylish Workout Gear’s weighted fitness gloves (sidebar: she says the gloves are doing wonders for her arms!). I told her about the inspirational stories that I was writing for my blog, and she told me about a workshop that sounded just fabulous, inspirational and apropos for this audience.

The Women’s Empowerment Workshop, held on Sept. 15-18, in gorgeous Vail, Colorado takes women on a nature adventure retreat to discover their limitless potential! Dynamic, varied and inspiring experiences in the natural world help women connect mind, body and spirit in profoundly empowering ways. Renowned facilitators, life coaches, world-class outfitters, and global women leaders guide participants on pathways of self-discovery – through rafting, rock climbing, hiking and nature photography, horses as natural healers, and daily yoga and meditation. Outdoor activities are especially designed to help women embody their connection to all living things and learn how to tap into that tremendous life force. Take advantage of a special Bring 3, Attend FREE promotion. Learn more at www.womenempower.us, or call 877-595-8622 today!

Susie has also provided a coupon code especially for SWG customers; use SWGWEW2011, which will give you 25% off!

Women's Empowerment Workshop Flyer

This recipe is a great, satisfying replacement for dessert, side dish with dinner or breakfast complement. Kids love it too; try whipping it up for an after school snack or dessert; my kids like it as much as ice cream!

DELICIOUS AND DECADENT FRUIT SALAD

Makes about 12-15 servings

Ingredients

• 1 package of Strawberries
• 1/2 bag of green, Seedless Grapes
• 1 package of Rasberries
• 3 Bananas (slice, but only add right before serving)
• 1/4 cup of lowfat vanilla or “Banilla” yogurt is even better
• 1/4 cup of orange juice
• 1/4 cup of cranberry juice

Instructions

1. Wash fruit.
2. Slice strawberries.
3. Combine strawberries, grapes and banans in a bowl. Note: Only add bananas before serving; leave them out if salad will be refrigerated for more than a day.
4. Add yogurt, orange juice and cranberry juice.
5. Mix all above items (except rasberries). Feel free to add more yogurt to thicken, or more juice to increase liquid. Feel free to try different fruits as well.
6. Now add rasberries, stirring gently and last since they break apart more easily.

She is 45 years old, has two teenage boys (19- and 16), and did her first half marathon in November 2010 at age 44!! It all started in February  of that year, when she looked at a picture of herself and her son’s girlfriend: “OH MY GOSH – how did I get THERE!?” (That’s her on the right). Her son was graduating from high school soon, and while she was very proud of him, because of her physical condition, she had a deep sense of, “I’m not proud of me, and I  should be setting the example.”  Her “8 year fiancée” situation only helped to make her feel lousier. She vowed to get fit, and fit she now is – not just physically, but mentally and spiritually too. Her son’s not too shabby either, finishing SECOND out of 700 athletes in the Loveland, Colorado Tri. Here is her story!

Before my fitness crusade, I was not motivated to do the work – I was letting life control me – not the other way around. Sitting on the couch and self-loathing was easier than taking action and investing in myself. It’s a game of countering the negative self-talk. Enlisting the help of a  running coach was incredible too. He taught me to dig deeply, and to see that highly capable, eager soul waiting to come out.

My son first nudged me to run the Loveland Classic 5k in July 2010. I finished and felt really proud of me – I remember thinking holy COW, some are running the 10k. I don’t think I will ever be able to do that. Then, on Labor Day 2010, we ran the 5k on the CSU oval (my alma matter). With encouragement from my son, I decided then that I needed to run a ½ marathon in November.

Getting started – making that decision – is the HARDEST part. The first few sessions are the next hardest hurdles to overcome.  For Marathon  training, my running coach taught me to do “easy 3’s” – 3 mile runs Monday/Thursdays, pace runs on Tuesday, tempo or track work outs on Wednesdays, easy 4 or 5 miles on Friday and then long runs on either Saturday or Sundays. Then, increase mileage gradually toward the race week. A pace run is when you run to make a certain time, or “target pace.” If your goal is to run a 10k in 50 minutes, then your target pace is 8 minutes per mile. There is a useful pace calculator at http://runningtimes.com/Article.aspx?ArticleID=6765 which can calculate our pace or preduct future race results based on results from a prior race. A tempo run is the best way to get stronger/faster; see  http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html.

Once I started, I never lost motivation… some mornings I wake up too tired to run – so I’ll try again in the afternoon – or I’ll skip a day, listening to my body tell me when I need rest.  I learned early on – I have to schedule time for me. This will sound crazy because I am not a  morning person – but I get up at 4:30am, and get into my running clothes – FIRST THING (hard to back out at that point, when you are dressed!!). After my run, I become a morning person – the first time you run at sunrise, you get hooked!  My NIKE + sensor is very motivating too.. It posts your runs to the Nike website and then to Facebook – so all of your friends cheer you on – each run. Coolest thing – many of my friends have started running/walking – even my mother!!! (72 years old) as a result of my fitness quest..

Triumph! What a feeling...

It was the day of my first half and I was really turbulent. My relationship (8 year fiancee) was over – he didn’t even get up to see me out the door. Still, at the beginning of the race, I thought, “this is MY day.” My coach and my friends texted me…cheered me on.  My sons and oldest son’s girlfriend, Mary, were there at the start.  They rode their bikes on the opposite side of the road – the entire way. When I got tired, Mary got off her bike, grabbed my hand and ran with me for a few steps. I got passed by an athlete in tandom. (humbling) but i was not going to quit. At the end, I was at the finish line and just BURST into tears: I did t!!! My son was just across the finish line – I ran into his arms…he patted my back – and said it again – “mom you are a beast - I m so proud of yu!!!” They put that medal around my neck – and I don’t think my feet touched the ground for several hours after that. My coach called and texted, saying he was proud of me – I WAS proud of me!

I buy myself running attire for motivation – I have been known to Don a tiara or tutu while running!! I wanted to graduate to a running skirt - those that you have with the number snaps – BRILLIANT. I LOVE the skirt sport skirts… LOVE THEM. The under-shorties stay put. The skirts are the perfect length. So, if I achieve a goal – I get a new skirt/shorts/shirt…Bright colors keep me happy – even on cloudy days. Bras have been a struggle – it seems that girls with larger breasts are not meant to run.  A bra is mandated regardless of any sort of internal bra already installed. I blister easily – so I found a pair of socks with no toe seam -and a little roll on the back to keep them out of my shoes. The last item –“sweaty bands” head bands…they are functional, bright and fun.

Running isn’t just about fitness. It is VITAL to have some self time – quiet time – to spend in my own world, thinking, singing, resolving – while I put miles on my shoes.  it makes me stronger, happier, able to deal with life much better.

The biggest differences in me now as compared to before are that I was able to set a huge challenge for myself – full marathon - and complete it.  I showed myself that I am strong – capable, competent.  My relationships at work and with my kids improved.  i ended my 8 year engagement that was going nowhere. THAT sent a message to my kids, my mom – and to me. My “self-talk” changed from “this is hard, I am tired, I need rest,” to “4 more miles, 10 more minutes, 400 more yards – you HAVE this!” My greatest lesson – hard work pays off…amazingly. It is a gift to be able to run.

The transformational effect of running on me now has me nagging a bunch at my mom. She lost my pop 4 years ago – and has been pretty sad ever since. Her biggest barriers are the negative self talk. “I don’t like it, it’s not fun.” She has a friend that walks with her – they do a 5k walk – I do a 10k run and we finish about the same time. Workout attire motivates!! So, I bought her some shorts – she joined my gym, and we get some quality time together. Things are getting better for her.

Christy’s Running Tips:

1. Grab a running partner – it is much harder to back out when someone else is expecting you.
2. Build an awareness of your negative self talk – and shut it off!
3. If you run in the AM, get up and get dressed right away. Once you are dressed, it’s hard to talk yourself out of not going.
4. You have a blank canvas before each run. You get to paint it – each day – different, but always perfect. It is always yours to throw away or keep, whatever.
5. Sign up for a race. There is nothing more motivating than running with hundreds or thousands of people – being cheered on, and having your friends/family there too. It also gives you something to work toward, to keep you on schedule.
6. Consider hiring a running coach if you can afford it.
7. Set a training schedule. Can you get up 30 min earlier? Is there a gym on the way home that will be a “must do” whenever you pass by it on certain days??
8. Start small. Run 5 lines on the side walk, then walk 5, then run 5, then walk. Tomorrow, run 6, walk 4 run 6… chart your progress….reward yourself for milestones.
9. Post your runs on Facebook – and watch what happens. I get emails ALL THE TIME – people telling me that I am motivating them  That’s motivational icing on the cake.

Leah Davis just posted an awesome resource for those of you who are thinking about running a race, doing a triathlon, etc. but are not sure where to start: go to www.runnersworld.com, and create an account. Then go to Tools, Smart Coach, fill in what you are training for, when the race is, how much you plan to train and it will make u an individualized plan

This is the first story in a series about women who achieved tremendous physical feats despite time challenges, self doubt, kids, work, etc..

My sister Connie is a physical therapist and did her first Marathon at age 42 in November 2008. Until age 37, she did up to five miles and didn’t care to do more – I think that’s pretty good, though! In college she ran for a stress reliever for 2 or 3 miles. As a physical therapist, she worked in a hospital with a lot of very sick people; it was a stressful environment, and she either ran or did step aerobics to keep her mind sane. With three children, she had less time and more of a need for fitness to lose baby weight and maintain her fitness. But then 2 things happened: she realized that when she ran no one could talk to her, and she had a precious hour to herself! In her world, to have an hour with no one making demands on her was just the most amazing thing. The second thing that happened is she found friends to run with: at 45, she now has girlfriends she has run with on and off for 10 years, and it is a great time for companionship…to catch up on what is going on, or to talk about your problems. They have one rule, and one rule only: what you say on the road, stays on the road. It makes it a great time to be  honest with yourself and someone else…it is the cheapest psychotherapy EVER!!!

Here is her story of going from a moderate fitness program to doing long distance races. It all started when her friend Elena convinced her to do the Cherry Blossom 10 miler in Washington, DC. …..

I really just relish the joy of the calm and peace from the run every day. I am not competitive, I also  just love the race experience. The Cherry Blossom, I loved that race, beautiful, in the city. Really cool. There’s NOTHING like the vibe of the crowd! Then I did the Army 10 miler and that was cool except there was a package that they thought was a bomb under the bridge, and it got rerouted. The race ended up being 11.8 miles, and I didn’t find out until that night. I couldn’t believe I ran that far. Once I did a half marathon, crossed the finish line and thought, I could run a little more that is when I decided to do a full marathon.

The half is cool because it is a distance you have to train for but not a distance that is so tough on the body. Working to a half marathon is really consistent running 3 or 4 days a week, which I did anyway….it was working long distances into it, which was not a problem for me. I was able to do that long run on the weekend and the shorter runs during the week when I was out anyway. My toughest training was for the marathon because I live in a hot climate, I had to do the weekly runs in the morning at 530 AM…I am not a morning person and that was tough for me to still have the energy for my busy day. I did 5 days of training in the summer, and then when I was back to work in the fall I just did 4 days. But 4 was enough and it was the 530 AM runs 3x a week, and then up at 6 AM 1 day on the weekend for a run. My friend, Heather, would do our long runs then hit the softball field for her kids games and run around…for me, it was a nap, and a few hours laying around recovering. But it is amazing what your body can do with all that training.

My job is physical so that was a challenge. I stayed pretty motivated for the training, and having a partner in crime, my friend Heather, was a great help. I had 2 big issues with marathon training: the first was digestive, I had terrible dehydration that resulted in diarrhea and sometimes migraines. I missed the wedding shower of my dear friend’s daughter because I was puking…But, I was able to find nutritional support through Hammer Nutrition. Through this training, I learned a lot about my physical body: I am a heavy sweater, hydration is really important for me, more than calories. SO you live and you learn. The other thing that happened is my father was diagnosed with a brain tumor and was at the critical stage of his illness during most of my training: I had days I went out for my run, met a friend and just started crying with no energy to run…but my friend would tell me not to worry, to just walk a bit, and then we would run after a while and I was ok. I think the structure of the training helped me get through that difficult time of my life.

I have 1 pair of running capris I bought for my first half marathon and run all my races in them; they are lightweight, drawstring waist so comfortable. Because my pants were so functional i.e., lightweight, wicking, fit well; I felt good in them. That was very motivating. Chafing was an issue with some tops/bras so as I got to the runs over 12 miles, I stuck to the one shirt/bra combo that worked the best for me.

The half marathon and full marathon were perfect days of no humidity, 70 degree temps midday just gorgeous. I ran the half with a group of friends and we celebrated our accomplishment at the end. During the full marathon I had a lot of problems with breathing: I felt like I was breathing through a tube and couldnt get enough air. My dad had died 10 days before and I was mentally exhausted…I ran for 23 miles and walked the last 3, it was really not a great experience. My brother and daughter were at the finish and ran with me the last mile, I never could have finished if they had not been there. In retrospect I cannot believe I did that race with all I had been through the month before. But, I am glad I did.

While running is a big part of my life, I have always been a multisport person…I am 45 years old and want to be physically strong and healthy so I can do whatever I want. I have been doing a lot of hot yoga the last 2 years and have seen large gains in body strength and focus which carries out into other parts of my life. When you give yourself the time and space for whatever it is your body needs at that time in your life, it makes you more able and focused for the other parts of your life.

Other races coming up? I just did a half marathon in May 2011 with my brother…that he wanted to do. If I had a friend who called me about some awesome half in an awesome venue, I would be totally in. I want to run for the experience. It isn’t about the distance so much.  In our culture, women are expected to do it all: to be successful at work, home, raise families, look like Barbie: the truth is, we can be whoever we want, but we need to decide what that is. We need to consciously choose our priorities so that we can be most successful at whatever we are doing instead of doing everything half assed. But part of taking care of yourself is taking care of your health. That includes wellness check ups, eating healthy and getting physical activity. When we take care of ourselves we are better equipped to take care of others.

I really would like women to focus on doing what is best for them…because it is different for all folks and it isn’t about going the distance but enjoying the ride, ya know???

Do you have an inspirational story? E-mail us at stylishworkoutgear@gmail.com. We’d love to write about you, motivate and inspire others. That’s what we’re all about at www.stylishworkoutgear.com.

I have been a recreational runner for many years, and not one to take in a fad…so when I saw a workshop entitled “Barefoot running: so easy a caveman could do it” at a national physical therapy conference, I was intrigued…I mean if a caveman can do it, why can’t I? The speaker, Dr. Irene Davis, leads the running clinic at Harvard and has published widely in this area.

Barefoot running has increased in popularity in recent years and its proponents believe that our running gait has developed around the overly supportive shoes we wear. Proponents of barefoot running base their case on 3 main points:

1. Running patterns in traditional shoes include a rear strike contact, instead of midfoot.  With midfoot contact there is less force, and the foot muscles are forced to be active and encourage an active toe off. Research bears out that there is increased force when a runner lands on the rearfoot vs. forefoot.

 

2. Decreased running injuries occur with a pattern of midfoot strike.  Less force occurs with a midfoot strike so that force is more easily distributed through the body. This is the way runners from other cultures who run ultramarathon distances, and they do not exhibit the injury rates US runners do.
3. The intrinsic foot muscles (the 21 small muscles that make support the foot and arch) are weak and do not sufficiently support the arch and foot because modern running shoes render them inactive because of the support of the shoe.

Here is a website with some cool video and description of a recent study.

I followed up this lecture with reading Born to Run, which is written by Christopher McDougall. It is the story of a runner in search of an ultramarathon race amongst indigenous Indian tribes in Mexico. McDougall tells the story of his pursuit, which includes the evolution of barefoot running, along with some research regarding its efficacy. I found it fascinating that in many of these cultures people run distances of 30 miles on a regular basis with no adverse effects…and many wear footwear akin to a sandal.

Most runners don’t train their running gait, concentrating on how hard their foot hits the ground or where their foot hits the ground. Dr. Davis reports that runners can train to land with a softer foot strike in as little as 4 sessions, using a mirror for feedback while running on a treadmill. Advocates of Chi running also recommend a running gait with midfoot strike, leaning forward, and taking shorter strides.

So where does that leave me, a recreational runner who just wants to be strong enough to do the things I want to do…well about 2 weeks later I found myself in REI buying Vibram Five Fingers. My program included the following:

1. Increase mileage slowly…I started out with 1 mile, increasing by ½ mile per run until I reached 5 miles, over the course of 6 weeks.
2. I adjusted my gait to include:
   • Landing midfoot
   • Emphasizing toe off
   • Landing “soft”



What happened? Well after my first few runs I had intense soreness in my feet and calves…signs that I was using muscles that I had not been. I use my Vibrams whenever I run 5 miles or less as I haven’t worked my distance to a higher level…YET.

I love my Vibrams for several reasons. I can wear these shoes for many activities, including watersports. When I wear them I am more conscious of how I am running. I like that I am using more of my foot muscles, and they just feel good. I was in the Miami airport a few months ago and I looked down at the guy next to me at Starbucks and he was wearing them with jeans…I am not sure they are a part of my fashion, but for running I love them! My kids think their mom is a little freaky. Although I was out for a run the other day and a bunch of middle school girls loved my shoes, asking me where they got them..I told them, “I am a physical therapist and these things are great for your feet…tell your mom you NEED them!!!”

Just because a caveman could do it, does that mean you need minimalist running shoes? I think that each of us should consider what our body structure is, and the activities that we engage in. If you are willing to put in the time to adjust your running gait, I think these are good to try! Let me know how it goes. For now, I am born to run!

By Connie Johnson, PT, Doctor of Science in Physical Therapy

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References: 

Davis, I. Barefoot running, so easy a caveman could do it (lecture). American Physical Therapy Association, Combine Sections Meeting, New Orleans, LA, 2/2011.

Jungers, W. Biomechanics: barefoot running strikes back. Nature463, 433-434 (28 January 2010) . Available at: http://www.nature.com/nature/journal/v463/n7280/full/463433a.html.

McDougal, C (2009). Born to run.