This question came in from Lorie Rees in Kentucky. The rest of her question: “I’m not f&*%$%g crazy enough to try something like this, but what is an “ultra” marathon? Like, how far?” Lorie – not many people are that crazy. I do know a few though. They are super nice people – and they run a LOT.
An ultra-marathon is basically any race longer than a marathon (26.2 miles). One of the most common distances is 50K, but there are some events that last a day or more. Last week I came across an article about a race in NYC called the Self-Transcendence race. It is 3100 miles. The race has only been completed by about 30 people. I’d love to meet one of them and ask them what it is like to run an average of 18 hours a day for over a month. The race record holder finished the distance in 41 days and 8 hours. Totally amazing, I think.
A few other interesting bits about this ultra-marathon:
* The entire race takes place around one city block.
* Runners consume about 10,000 calories per day during the race
* Runners go through between 10-20 pairs of shoes before they finish
If you pop out to MulitDays.com, you can read personal accounts from a few people who have finished the 3100-mile race.
I found 26.2 miles to be plenty long enough, but for those who were born to run and are injury-free thanks to awesome genetics and perfect biomechanics, and who also have gobs and gobs of time to train – I say, why the hell not?
Without a structurally sound back, even common, everyday tasks can be difficult. With back issues so prevalent these days in both athletes and non-athletes alike, I wonder…what helps you perform at your best…physical therapy, yoga, chiropractic, massage…I want to know?
So dish it up peeps…how do you manage your back pain/back problems?
This is actually one of the better questions I’ve received recently. Instinctively, my first thought is NO. More on this in a minute.
If, however, you are new to fitness and just starting to exercise regularly, then by all means do whatever type of exercise you like, even if it means doing the same thing every day. You will eventually reach a point when the results taper off, you lose motivation, get bored, or all of the above. That is when you’ll want to mix it up.
Even if you are a fitness guru, there will come a time when your “normal” workout routine isn’t working, or you suffer from burnout (this is common). To keep your muscles challenged and continue to see results, you need include the following components in your routine:
1. Variety
2. Cardiovascular exercise
3. Muscle strengthening exercise
4. Progression (which is just a fancy word for, “gradually making it harder” so that muscles and/or cardiovascular fitness continue to improve)
5. Stretching
Variety is the spice of life, and also the key to a successful workout routine. By continually surprising your muscles with new challenges, they will in turn adapt and become stronger, more efficient.
To mix up your routine, you might try martial arts, swimming, weight training, yoga or Pilates, Zumba, BodyPump…you get the picture. This is also called “cross training.”
Cardiovascular exercise is the calorie-burning equivalent of driving your car on the highway. Aim for 30-60 mins on most days of the week.
Strength training is beneficial in many ways. It builds lean muscle, which increases resting metabolic rate. It also helps prevent injury by strengthening the muscles around the joints.
Progression will get you from A to B. You can progress both your cardiovascular and strength training routines, and there are many ways to do it. Read more about how to progress your routine.
Stretching We sit all day, move forward most of the time, and, as the title of this post would indicate, tend to do the same workouts over and over. As a result, muscles get T-I-G-H-T. Stretching at least a few times a week for 15-20 minutes (2-3 minutes for each major muscle if you do 8 stretches and hold each one 15-30 seconds, and repeat), will go a long way toward improving elasticity, and help prevent injury. I’m a fan of yoga, as well as Pilates, but really, any stretching is good in my book.
You might also like: Is your workout working?and, Strength Training 101
Do you have a favorite “mix it up” routine? What do you do to add spice to your workouts?
Before you start an exercise program, there are a few steps you can take to ensure your long-term success. If you really want your journey towards a healthier lifestyle to be successful one, take a few moments to go through the following three steps.
Step 1: Know what you want to achieve
This seems like an obvious thing to consider before starting any project, but many times this crucial first step is overlooked. If your weight loss journey is to be a lasting and successful one, it must become part of who you are, so sit down and really think about what you want to achieve. Not what you hope to achieve, what you want to achieve. What is your intention? Is it to lose weight? How much weight do you want to lose? Is it to get in shape? What kind of shape do you want to be in? Marathon-running shape, toned and more energetic, or would you be happy just getting up the stairs without getting winded? These are important considerations – without a clear sense of what you want, you’ll become easily distracted en route to your destination and the journey itself won’t be nearly as efficient, productive, fun or rewarding.
When stating your intention, keep it broad and brief, at least in the beginning. Intentions that are too specific are difficult to achieve. So use the KISS philosophy: Keep It Simple, Silly
Example of a broad intention: “To develop a healthy body composition.”
Example of an intention that is too specific: “To lose 2 lbs per week for 8 straight weeks by running five times per week for 40 minutes and by limiting calorie intake to 1500 calories per day.” Even if you feel and look better at the 8-week mark, if you didn’t lose 16 lbs as you intended, you’ll likely see failure rather than success, even though you did have success.
Step 2: Know why you want it.
In other words, who is behind the change (you, or something/someone else?) If you want to lose 30 lbs, why do you want to lose 30lbs? Is this your decision? Your spouses? Your physicians? Your mothers? Know why you want what you want. The most lasting and successful plan will come from clear reasons why you want it. Spend time fleshing this out – it is important. If the catalyst for change is someone/something other than you, your odds of being successful are slim.
Write it down now. Why do you want it?
Step 3: Know what you like to do.
This almost seems too obvious to mention, but I am frequently stunned at the blank stare on clients’ faces when I ask, “what activities to you enjoy most?” Participating in an activity that you enjoy increases the likelihood you will stick with your fitness plan, so spend a few moments on these next two points:
1. Consider the type of exercise you like to do and when you prefer to
do it (morning, evening, mid-afternoon).
2. Make a list of all of the activities you enjoy doing, even past sports
you participated in, and childhood activities that were fun. Why do (did) you like these activities?
Have a tip that helped you stick to your guns? Comment below and share it with readers…
Beat Stress and Boost Morale with Exercise
Stress. We all have it, none of us wants it, and most of us have trouble managing it. For some, stress is but a bump in the road. For others, it is constant, and crippling. What stresses you out? Juggling your kid’s schedules, driving in heavy traffic, a poor health diagnosis, perhaps, or maybe you are facing a job loss? No matter the reason, stress can have profound and lasting effects on your health, and managing stress costs billions.
It is estimated that Americans currently spend about $14 billion per year on products and services that help them reduce their stress levels. Stress-related health expenses, absenteeism, employee turnover, and so on, cost U.S. businesses roughly $300 billion per year. (American Institute of Stress). If you, like many Americans, have recently lost your job, then stress may cost you more money, and it can cost you your health.
The good news? The solution could be in your sneakers. Recent studies show that regular exercise not only improves physical health, it can bring out the mental sunshine. Even better, make some of your exercise time “outdoor” exercise time. Research conducted at the University of Essex showed that outside exercise has benefits that extend beyond the expected calorie-burning effect. It turns out that surrounding yourself with nature stimulates spiritual feelings and your senses, and gives you an escape from modern life. This shouldn’t be a surprise, but exercising outdoors also lowers stress levels, improves concentration and positively impacts health and well-being.
Exercise on the cheap.Maybe a gym membership isn’t in the budget right now, but that doesn’t mean you can’t turn down time into exercise time. Play with your kids. You’ll earn your smoothie after an afternoon game of tag, kickball, flag football or catch with your kids. As an added bonus, children who have active parents typically grow up to be active adults, so you’ll be setting a good example.
Use your surroundings to boost calorie burn. If you live in a metropolitan area that has little green space, fear not – there are still plenty of opportunities here for exercising outdoors. Take your elastic tubing and tie it around you waste, then head to the nearest set of stairs (think Rocky in Balboa here). Go for a jog, run up the stairs, use the railing as an anchor for your tubing, then knock out a set of squats. If there is a hill nearby, try walking lunges up the hill. No railing in sight? Use a tree, or even a parking meter. Be creative – that is half the fun!
Build your network of support. Enlist the help of friends, neighbors, grandparents, and your spouse and tell them what your plans are for getting fit and reducing stress, and ask them to help support you along the way. Your support system will help propel you forward rather than hold you back. (Read: Reaching your fitness goals: Build your network of support)
Make it a family affair. Include the entire family in your fitness adventures. Bike rides, walks in the park, a game of kickball, catch, or Frisbee…really any activity that includes fun, fresh air, and exercise will do everyone some good.
Get fit with friends. Exercising with a group of people who have similar interests and goals can provide both the structure and incentive you need to stay committed. As an added bonus, studies also show that people with strong social networks have less stress and a more positive outlook on life.
Learn something new. Tennis, basketball, swimming, cycling, kayaking, horse back riding and rock climbing are just a few activities you can to try. Attempting something out of your comfort zone is a great way to boost self-confidence. You’ll surely meet new people, and you never know – you might discover an inner athlete in you that you didn’t know existed, or make a connection that leads to a new job prospect.
Think big. Have you ever dreamed of running a marathon, or completing a triathlon? While having time on your hands may not be what you want right now, maybe you can use the time to achieve a life-long goal, and who knows, you may learn something profound about yourself in the process.
