Don’t Mock the Walkers! Run Walk Run Should be Embraced

To see a runner take a walk may seem like some sort of failure. Not only are they beating up themselves for not being able to hang in there, but you may be giving them side-eye from the street wondering why they couldn’t hang.

Everyone, stop it!

run-walk-run

Taking walk breaks during a run is actually one of the most effective methods for runners. The notion of giving runners of any level — beginners or veterans — a break on their route was first introduced by Jeff Galloway, one of the foremost authorities on running in the U.S. Known as America’s Coach, Jeff has trained more than a million runners through his 1:1 training or through his books, retreats, schools, and other access points. He’s kind of a living legend for runners!

When he started training beginner runners in the 1970s, he noticed that his trainees were going to need to take breaks to walk. It wasn’t a bad thing! He discovered the “huff and puff” rule, where if you hear huffing and puffing, you should take more walk breaks and slow your pace. Together, this method has become known as Run Walk Run and it is highly embraced by the running and fitness communities.

For those following Galloway’s training style, aches, pains, and injuries are reduced to a near zero! As well, his runners are stronger and faster.

Still think taking a walk mid-run is for the weak? Not hardly!

There is some strategy to these built-in walk breaks, and when used effectively, not only will they improve your ability as a runner, but also give “you control over your attitude as you feel the positive results,” says the Jeff Galloway website. They even claim that the Run Walk Run method can help you gain 7 minutes in a 13.1-mile half marathon.

As well, the method is key for energy conservation, too. “Most if not all ultrarunners use a run-walk strategy for training and racing,” reported Coach Jenny Hadfield at Runner’s World. “Only they go by the terrain – they walk the hills and climbs and run the flats and downhills. This strategy helps them conserve energy to run stronger for longer.”

BENEFITS OF RUN WALK RUN

  • Energy conservation
  • Faster finish times
  • Reduced injuries
  • Reduced aches and pains
  • Faster recovery
  • Reduced core body temperature
  • More likely to find the “runner’s high”

HOW TO RUN WALK RUN

Run Walk Run is considered interval training, in which you alternate between two activities for different speeds, exertion rates, and lengths of time. In this case, you speed up and go hard for the runs and give yourself a break with a slower pace for the walks. The results pay off! Active.com suggests the following for executing a run-walk program:

  • Commit one week for each of the 13 stages.
  • Pay attention to pain and allow days off to recover; move to a previous stage if needed.
  • Start with a 3 minute walk/1 minute run in stage one, then a 2 minute walk/1 minute run, and two-two by stage 3.
  • Concentrate on steady paces, keeping the arms moving.
  • Increase distance as you progress through the stages.
  • In stages 4-8 you’ll spend more time running than walking, progressing from a 4-minute run with a 1-minute walk to a 9-minute run with 1-minute walk.
  • In stages 9-11 you’ll increase run intervals from 7 to 9 minutes, each with only a 45-second walk.
  • Stages 12 and 13 are final preparations for a distance race. If you’re looking at, say, a 7:30 mile, intervals will look something like a 15-minute run with 1-minute walk.

APPS FOR RUN WALK RUN

If you’re ready to try this approach to running, there are a few apps that can help you manage the intervals so that you can concentrate on form and pace.

  • Easy 5K with Jeff Galloway
  • C25K
  • RunKeeper
  • MapMyRun
  • MapMyFitness

Which Running Race is Ideal for Your Style?

The sport of running has been on a steady incline for the past decade. Thanks to fun and themed races, the sport has become more appealing to a broader audience of people than ever before. Dangle a carrot like cool medals, rockin’ music, and costumes in front of people who may not otherwise be inclined to seek out a starting line and the result is something trendy that’s actually really good for us.

In a report from Running USA, “fun” is one of the primary motivators for runners, as is health and stress relief. And that’s the key to any workout, really. Choose an exercise you love and you’ll never workout a day in your life… is a pretty fair interpretation of Confucius’ philosophy. The sport can be as fun, challenging, or intense as you want it to be, and fortunately, there are many, many outlets for you to explore.

Which running race is ideal for your style?

Races are kind of the crowning achievement for runners, but no runner ever started with a marathon. Find the race that’s right for your style, speed, and goals and use that to keep you motivated and focused on the days you love it least.

FOne-Mile Fun Run

This is exactly what it sounds like — a one mile race that’s usually more fun than it is competitive. These races tend to open or close bigger event races so that everyone feels welcome, including kids and strollers. These one-milers are ideal for newbies, families, run-walkers, non-competitives, or those who like the souvenir shirt with the least amount of effort!

5k

5K

This is a 3.1-mile race that has become the gold standard for training new runners, thanks to the Couch to 5K (C25K) and similar programs. Three miles is an achievable distance and starts to give you a taste of what all of that finish line excitement is about! This race is ideal for newer runners ready for their first race or who are working on pace. Also, “those with a need for speed and those prefer a shorter race distance with less training time,” advises Coach Alison Heilig, a runner, triathlete, and all-around fitness enthusiast at AcaciaTV.

10k

10K

This is a 6.2-mile race where you’ll start to feel like a “real” runner. This is a popular distance for bigger race events that are focused on time and competition, as it can help weed out newer or slower runners. These races make great practice runs for anyone with half-marathon plans. This race is ideal for “Those who’ve run a few shorter races and are ready to take it up a notch but not yet ready for a longer-term training commitment,” said Heilig.

H

Half Marathon

As the name implies, this race is half the distance of a full marathon. Just 13.1 miles of pavement lie between you and a finish line medal. At this distance, cross training and nutrition become just as important as pace and form.This race is ideal for seasoned runners who’ve properly trained for at least 12 weeks. Heilig picks this race because “This is the most popular race distance now and is perfect for those with a little more experience running who are looking for a challenge and love the idea of putting in the work for a memorable finish down the road.”

M

Full Marathon

A full marathon is a distance of 26.2 miles, a storied length with roots in Ancient Greece and the 1908 London Olympics. Running in these races can be an all-consuming “hobby,” one that is competitive and intense. Training schedules and nutrition plans rule your days for the 12-20 weeks of training ahead of you. This race is ideal for the most experienced runners, which Heilig describes as “Those who’ve run a few half marathons and are now ready to make a bigger time commitment to training and are prepared to make sacrifices to get the training in.” She warns that improper training doesn’t just result in a miserable race, but can be very dangerous for the runner.

U

Ultra Marathons

Any distance longer than the standardized 26.2 miles is considered an ultra. At this stage, you’re no longer running for “fun,” running is your life and your body is a machine. You should also have a penchant for adventure, as ultras tend to take place over a lot of trails, too. Save these races for the die-hard veteran, well-seasoned runners. Heileg saves ultras for  “Those who’ve completed several marathons without injury and recovered well, those with substantial trail running experience, those who prefer endurance over speed, those looking to experience something life-changing, and those with a good amount of time to train on the weekends.”

T

Triathlon

For the multi-talented runner, a triathlon is another badge of sporting honor. The race distances vary based on the type of tri you may be competing in, like a sprint or Olympic triathlon. However, the standard is the International-Distance Triathlon which includes a 1.5-kilometer swim, 40-kilometer bike ride and a 10-kilometer run. Ideal for experienced athletes with proper training across the three disciplines.

I

Ironman

What a half-marathon is to a full, a triathlon is almost to an Ironman. This intense event may be the most physically demanding of them all. While a Half Ironman exists, the full requires athletes to complete a 3.86-kilometer swim, 180.25-kilometer bike ride, and 42.4-kilometer run (that’s a full marathon after a 112-mile bike ride, in case you’re keeping track!). Ideal for experienced athletes who want the ultimate endurance test.

What’s your favorite type of race?


Running Successories

Thanks to ENELL Retailer Fleet Feet Sports Scottsdale for including an ENELL SPORT bra in this segment on Sonoran Living on ABC 15 Arizona.

Fleet Feet Sports Scottsdale calls the ENELL Sports bra the "Oprah Bra"

Check out the video to see what other “Successories” they recommend for summer!


The Most Delicious Food Trends for the Summer

Are you so over using cauliflower as a substitute for everything? Have you downed your last kale salad? Here’s a look at the newest summer food trends. We hope you try a few soon.

The Most Delicious Food Trends for the Summer

Hyper-fresh / Hyper-local

Look for restaurants to grow their own food. Quite a few chefs are growing their food either on nearby farms or the roofs of their restaurants. This way, chefs can control their guests’ dining experience and guarantee they are using only the best ingredients.

Cooking classes

A quick glance through your local adult education center catalog will reveal chefs sharing recipes as a dining experience. Students will have the opportunity to learn cooking skills and tips while preparing a delicious meal. Usually held on quiet restaurant nights (think Mondays), it’s an opportunity for chefs to build loyal clientele and educate foodies.

Fermented everything

Pickling and fermenting are big, and you’ll see everything (even kale) fermented and served as a garnish or side dish. Many chefs do the work on premises (again, to control the flavors of their dishes. Americans aren’t used to fermented foods so be brave and sample, you might just like it.

Farmers markets continue to grow

The USDA tracks 8,268 farmers markets in the U.S. While the number of markets appears to be leveling off, their size and product offerings will continue to grow as farmers begin offering locally processed foods (think chicken pot pies and gourmet pasta sauces). It can be easy to buy too much, but there are some frugal farmers market tips you can use to stay on budget.

Gluten-free options

Many restaurants recognize changing dietary needs and gluten-free is a big request from diners. Chefs will accommodate guests by holding the breadbasket and expanding menu options with more gluten-free fare.

Artisan wheat

At the same time, chefs are looking to reinvigorate wheat choices by using heritage grains and old-world cooking techniques. Flour may be ground on site instead of purchased already processed to keep the flavors fresh. Also, some foodies say heritage varieties of grain don’t have the same effects as modern strains.

Healthy kids meals

Parents will frequently make healthy choices while their kids dine on hot dogs and French fries for dinner. The newest trend, likely started by McDonald’s, is to have healthier options for kids for dinner. Think more fruit, creative veggie sides and baked instead of fried options.

Sustainable choices

As we learn more about how our food gets to our tables, many consumers are actively seeking more sustainable choices. Look for meats and seafood that won’t harm the environment and choose organics over conventional foods to help the bees and keep pesticides to a minimum.

What new food trends do you want to try this summer? Learn more about clean eating.

Lisa Johnson blogs at TrueFoodMovement.com where you can find healthy recipes and fun ideas about food.


Where to Wear Your Enell this Summer

There are a few things you should never leave home without. Sure, there’s your cell phone, wallet, and in the summer add to that list sunblock and an ENELL. Sure, it’s a sports bra — one that Women’s Health Magazine just named as one of the best out there! We’re biased, but yeah, we agree!

Enell is also a lifestyle bra. For well-endowed, large-chested women, the standard lingerie-style bra doesn’t always (let’s be real: rarely) gets the job done when we need it most. Sitting at a desk working or making dinner at home? Sure, your regular ‘ole bra is just fine. The moment you need to chase after a kid or get down to tend your garden, an Enell can offer the support and stability your chest needs.

Busty gal perks by ENELL Sports Bras

This summer, really put your Enell to the test and see how it can help you enjoy summer activities in a totally different — and liberating — way!

Summer Concerts. Running up and down the amphitheater stairs or jumping up and down when your favorite song comes on, it’s all going to require an Enell.

Canoeing and kayaking. Keep your breasts out of the way so you can paddle like a pro. Rowing sports engage your entire body, so don’t wrestle with your bra and instead get more out of each stroke on the water.

Hiking. There’s a lot of shift and a lot of bounce when you’re out on a hike, so stop it in its track so you can enjoy the trail.

Moving day. Climbing stairs, moving in and out of the truck, lifting, squatting, and running around like a crazy person — and that’s if your moving day goes smoothly! Stay ten steps ahead by wearing your Enell. Not only will you not forget to pack it, but you’ll be more comfortable on a really trying day.

Garage sale. Be prepared to move a lot of boxes, a lot of stuff, and jump to help your customers with anything they need. Skip the lawn chairs and see how many steps you can take during your big sale. An active salesperson is bound to make more than the one lurking in the corner in a lawn chair.

Play dates. You’ll have no fear keeping up with the kids all summer as you move from the playground, to the hopscotch court, to chasing the ice cream truck! Don’t let your breasts hold you back from having a good time! They’re a barrier to entry for 17 percent of women.

Fun Runs. Join the race this summer — be it glow, color, mud, or tutus — and make some fun new memories with friends and family. Which ever summer fun run is headed to your town, feel confident about your place in the race when you wear an Enell. The quality of sports bra you wear is as important as what’s on your feet.

Horseback riding. Think a little giddy up is going to leave your hips and hiney hurting after a ride? Try mounting up without the right bra! Enell is a preferred sports bra for horseback riding professionals, so why shouldn’t it be part of the gear when you go for a ride on vacation?

Cycling. Have you ever taken on a pot hole on your bike without a sports bra? Don’t let it happen again. It’s not pretty. Whether going on family bike rides this summer, or touring vacation spots via a bike share, an Enell will ensure you’re more comfortable.

Camping. Part moving day, part hiking, and all adventure! Camping is a total body experience from setting up the tent and unloading gear to hovering over the fire. Feel secure throughout the weekend when you strap into your Enell.

Gardening. All of that tilling, weed pulling, planting, and watering requires a lot from your body, so give it the support it needs in a proper bra. You’ll feel more comfortable managing this year’s harvest!

Amusement parks. When standing in line is taxing your back, a well-supported set of breasts can actually help your posture and reduce the likelihood of back pain from all that front weight you’re carrying. Not to mention how you could enjoy a little more support flying through all those long drops and loopty-loops!