#yogamatters

RUN + YOGA challenge [Day 6] & TOP TEN REASONS TO RUN

Today is a RUN day.    

Our Living Fit running group logged various mileage this morning out on the Dublin Rd Trail… from 3 miles all the way up to 18.5!  Saturdays are our long, slow run days.  Pace is conversational and we talk and laugh the miles away.

We have had this blog for nine months now and have never really talked much about the MANY, MANY, MANY benefits of running.  This month we started including ‘WHY I RUN’ into our blog posts, so stay tuned for those from our run club members.  Lan offered her story first, you can check it out HERE.

So why put yourself through this tiring, sweaty, challenging workout?  Keep reading!

TOP TEN REASONS TO RUN   

Reasons to Run

1.  Running is one of the best calorie-blasting workouts in existence.  According to Burfoot, “Running is the most vigorous exercise known to science.  It forces your heart to pump vast quantities of blood through out your body – including your brain.”  Running gives you that cardio fix you need to maintain the weight you want.

2.  SO MANY health benefits!

  • Cardiovascular benefits – good for your heart, lowers blood pressure & improves blood circulation
  • Bone and muscle benefits – helps retain muscle mass, in turn helping bones become stronger
  • Studies show that fitter older adults scored better in mental tests than their unfit peers
  • Studies also show that running can reduce your risk of cancer

3.  Mood lifter – running can help boost endorphins, making your happier!  Who doesn’t love being happy!?  It is also a great way to combat stress and help you improve your sleep, things that make you a happier, healthier YOU!  Run-Happy-with-Brooks-and-rUnladylike

4.  Allows you to set goals and work towards achieving them.  Why not run a half marathon in half the states?  Or train for your first marathon?  Having positive, health-focused goals will improve your quality of life.  And accomplishing those goals…

5.  Along with #5, completing a goal often makes us more confident.  Logging your first 10 miler, PRing in a 5K or simply jogging for the very first time is guaranteed to leave you with a feeling of accomplishment.  Go you!

6.  Running can be a social sport.  You can run with friends, bring your baby in a jogging stroller, even bring your 4 legged friend (as long as its not too hot).  Some of our greatest friendships have been made out on the trail.

7.  Social sports not your thing?  Running solo can give you that alone time and mental clarity that we all need.  Sometimes we think best when we are pounding the pavement, breathing deep.

8.  You don’t need any skill to run.  Just you and a good pair of shoes.

9.  There is no better way to see the sunrise, sunset or the scenery.  Whether in your home town or on a vacation, exploring nature, watching the sun come up, viewing the city… its a beautiful way to view it.  Take your camera phone and capture the beauty.

10.  Rumor has it that runners, and those that sweat in general, tend to look younger and live longer!  There is some wishy-washy evidence of these statements, but we are willing to hope they are true.  Just make sure you wear a hat or sunscreen when running in the sun, otherwise you’ll counteract the sweaty benefits!

[This list of benefits is derived from our own experiences, the running legend, Amby Burfoot, Runner’s World and Felstead’s, Yoga for Runners]

Here are some visual aids, compliments of Pinterest…

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So what are you waiting for?  

Ten minutes or ten miles, your heart, waistline and soul will thank you!  Lace up and get out there!  

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

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The challenge is below, both a picture and pdf version.

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YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

Cross Training photo credit to www.cycling360media.com

RUN + YOGA challenge [Day 5] XT or REST

Today is a CROSS TRAIN or REST day.    images

We have updated our challenge to include TWO potential REST days.  We want you to feel accomplished, but not overworked!

If you choose to cross train, it can include any type of movement.  Hiking, biking, walking, lifting/weights, kettlebells, kickboxing, P90x… the list goes on!   The idea is to get in at least 30 minutes of movement and work various parts of your body and muscles that you don’t necessarily work doing yoga and/or running.

You can find a lot of great workouts on Pinterest, YouTube and other fitness enthusiasts websites/blogs.  Here are a few ideas to get you started…

 

Many of our runners do their long run on Saturdays [some doing 18 miles tomorrow!], so don’t do anything too strenuous or new on a Friday.  Your body will thank you for it!

 

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

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The challenge is below, both a picture and pdf version.

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YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

Cross Training photo credit to www.cycling360media.com

RUN + YOGA challenge [Day 4] RUN!

Today is a RUN day.  

Thursdays we partnered with lululemon Polaris and created ptown run club.  

Click HERE for more info and come join us!

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Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

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The challenge is below, both a picture and pdf version.

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YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

RUN + YOGA challenge [Day 3] & more yoga benefits for runners

Today is a YOGA day.  

We’ve touched upon the benefits of yoga for runners in some previous posts.  Today we offer another perspective from the book, Yoga for Runners by Christine Felstead.  Screen Shot 2014-09-03 at 4.43.19 PM

The back of the book reads, “As a runner, you strike the ground 1,000 times per mile, with a force of two to three times your body weight.  You can feel that impact in the muscles, ligaments and bone structures throughout your body.  [This book] addresses both the physical and mental demands of the sport…. after just a few weeks of Yoga for Runners, you will feel stronger, more balanced, more in tune with your breathing, and more aware of your posture and technique.”

Felstead lists several positive EFFECTS of yoga on runners;

  • flexibility
  • strength
  • biomechanical balance
  • a complete body workout
  • energized body
  • improved breathing
  • several mental effects including stress reduction & mindful eating

She also lists the BENEFITS  for runners;

  • better running
  • healing and avoiding injuries
  • post-race recovery

Yoga is also a great form of cross-training and/or post-run recovery.

We will be featuring information from her book over the next month of our RUN+YOGA=SYNERGY challenge. Just enough to give you great advice, but not TOO much so you buy the book for yourself!  So check back often and take the challenge with us this month to see if you notice a difference!

Felstead also offers a variety (over 80!) of poses and sequences to focus on various areas of a runner’s body.  Today’s sequence comes from her CORE STRENGTH chapter, MAXIMIZE YOUR RUNNING PERFORMANCE.

A strong core supports your leg movement, which can give you a more efficient running stride, in turn reducing fatigue, injuries and increasing endurance and possibly running times.  Below are some poses she suggests to build a strong core.

  • Ab curls
  • Plank
  • Chaturanga  do-yoga-be-awesome
  • Side plank
  • Dolphin and/or down dog to rest
  • Dolphin plank (if you’re feeling ambitious, do a few plank –> dolphin plank –> plank sequences… Heidi had us do these at Harbor Yoga on Monday and we are STILL sore!)
  • Upward plank
  • Upward dog
  • Boat
  • Bridge
  • End with Ear to shoulder and/or Eagle to release your upper body

Repeat sequence a few times to get in your 10-20 minutes of yoga for the day.

Pair this with a 5-10 minute warmup and cool down (maybe even a jog!) and you’ve completed today’s challenge!

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

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The challenge is below, both a picture and pdf version.

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YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

RUN + YOGA challenge [Day 2]

Did you make it to day 2?  Hopefully, considering yesterday you were allowed to have a rest day! A bunch of our runners attended a hot yoga class at Harbor Yoga studios.  No resting here!

Today is RUN day.  images

If you are a veteran…

Consider mixing in a little speed work on Tuesdays.  Speed training has many benefits, which you can read about in our previous post.

Today’s speed session – let’s start off easy.  This can be completed on a track, outside, or a treadmill.  We will use time instead of distance.

  • 5-10 minute warmup [EZ jog or walk]
  • 2 miles of intervals [pickup your pace, slow it down, pick it back up – remember Indian Runs?]
  • 5 minute cooldown & stretch

If you are a newbie…

Just work on building endurance and take it nice and easy.  You should not incorporate speed training into your running routine until you’ve been running [injury free] for at least 6 months.

Remember, you can adjust the weekly schedule to meet your needs, just do your best!

Good luck! 

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

Screen Shot 2014-09-01 at 2.58.20 PM

YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

 “Benefits of running” photo credit to www.teluguone.com

RUN + YOGA = Synergy [30 day] Challenge!

Take our RUN + YOGA Challenge!  

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If you missed our previous post about the synergy of running and yoga, that is a good place to start.  A few of our Living Fit Columbus members started brainstorming ideas.  We love running.  We love [hot] yoga.  And we love a good fitness challenge to keep us focused and motivated.

So take the challenge with us!     run-like-a-yogi

There are no prizes, just the satisfaction of finishing, perhaps pushing your body to new limits, and maybe a group photo at the end 🙂  We will be blogging and posting about it on our social media to help keep us all on target.

Some of us are also in the middle of Whitney Carlson’s 12 week Run Builder, so this could get interesting!

Not sure if you’re ready to tackle running? Or yoga?  Need more motivation?

Check out more info on running & yoga below from FIT experts around Columbus;

WHY RUN?

WHY YOGA?

  • From Studio 543 Yoga…
    • BENEFITS OF YOGA:  Your body is your gym! Using your body as a weight you will gain strength, flexibility, and endurance while building a long, lean, toned body!
    • HOT YOGA =  
      • INCREASE METABOLISM + BURN FAT  The heat increases your heart rate faster for an awesome cardiovascular workout.  Your heart can work the same doing hot yoga as it does when running, while never leaving your mat you are burning calories and speeding up your metabolism.
      • FLEXIBILITY: The heat allows you to safely reach new levels of flexibility, making you less prone to injury.
      • DETOXIFICATION: The heat and humidity make you sweat more while flushing toxins from the body.  Your skin will be glowing!
  • From Harbor Yoga ~ Co-owner Heidi was a runner and athlete throughout her life and took up yoga to gain strength and flexibility.  She has found that regular practice keeps her body strong and her mind happy. Co-owner Angie, as well as several other instructors, run in addition to their yoga practice.

So here goes…

The challenge is below, both a picture and pdf version.

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YOGA + RUN challenge [PDF version]  tumblr_m81xkvRECF1ras4h0o4_500

You can add in your own variations of RUNS and YOGA sessions and mix up the days to fit your schedule.  You can also check back with us to see what we are doing [can’t promise daily updates, but plan to post ideas, suggestions, etc!]

We will also be using Instagram for #yogamatters, #strikeapose and #whyirun ~ feel free to follow @tgellenbeck1 and/or tag your photos #livingfitcolumbus 🙂

Email LivingFitColumbus@gmail.com if you want to be on our e-blast, have questions, suggestions, or want the modifiable challenge file in Excel.

GOOD LUCK!  

Let the challenge begin!

 

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂