“Run when you can, walk if you have to, crawl if you must; just never give up.” Dean Karnazes Run when you can. I liked to run in college, high school, grade school. I wasn’t spectacular, but I enjoyed it. I ran some after college, but somehow life gets in the way of living. Work, bills, laundry. Friends, family, marriage, kids… Life was perfect. Self-employed doing what I love. Married to my best friend. Two beautiful boys. Building a house. Walk if you have to. Then, my hand goes numb. Dr’s appointments. More numbness. MRI’s, spinal taps,
Have you ever played with one of those magic 8-balls? You know the ones that pop up the answer to whatever question you ask? Wouldn’t it be great if, one, those actually worked, and, two, you had one to ask regarding developing youth when it comes to running and racing? While the word “marathon” strikes fear in the heart of many, it also simultaneously brings a smile to a face and is the theme to think about when it comes to your, or developing another’s, running career. When considering the sport of running, one must approach it in
It’s amazing how what starts out to be an off the cuff comment or joke can jolt your life in a new direction and inspire an inner passion. I had liked the “thought” of being a runner for years, but it always seemed the best time to start was “tomorrow”. Until a hot day in mid summer and I was out cutting the grass. My family sat in the air conditioning watching me though our family room window - the comment came up by one of my daughters, “Dad’s getting thick”. At that point, my running journey began.
For whatever reason, you decided that taking up running would be a good idea. Now, you find yourself standing in the middle of a street with a bunch of other people. Time has been spent by you training for this day. A nervousness and excitement has overtaken you as you experience the feeling of race day. You have put in hours of training. You have done countless google searches and read countless articles about running form. You have studied about proper nutrition. You have researched and compared different brands and models of shoes. You most likely have a section of
Are you staying safe when you run? Do you feel safe? Yes, there is a difference, and the ability to feel safe when you are out running is just as important as the feeling of running in a new pair of comfy running shoes. Most articles you read about runner safety highlight the same common issues like who you run with, distractions such as music, and personal defense tools. The issue I have with most articles is that, although they may be right on, they are not always practical. My goal is to provide some practical advice to not only
If you, like myself, do quite a bit of traveling, you probably find it a challenge to get your run in while out of town. Whether you are training for an upcoming event or just want to be consistent in maintaining your fitness level, how do you make sure your exercise regimen does not suffer in the midst of a hectic business trip or vacationing with the family? Here are some things I have learned through the years that have helped me. First of all, make sure you pack all your running gear and take it with you. You certainly
My name is Elizabeth Gray, this is my running story. There it was. The December issue of Runner’s World Magazine. I couldn’t believe it. I opened the 1st page and on the inside flap, I’m featured with other remarkable individuals who serve the running community. The photo they chose was perfect. I’m laughing. I’m happy….but then you turn to page 67. Although the story ends well, it was hard for me to read. I cried. Up until this point, I’ve only read it twice. It’s surreal to read about yourself, especially when it
Michael Huffaker Warm up Stretching and warming up is an essential part of every runner’s routine. You might be having questions such as: when should I stretch, why should I warm up, or will this reduce my chance of injury? All of these are good questions that will be touched on in this blog post. Every run should begin with some type of a warm up. Without it your chances of injury increase. A good warm up gives your muscles and joints a chance to loosen up before harder efforts later in the workout. It brings your heart rate
I have been a Licensed Massage Therapist for 13 years. As a predominately sports massage focused therapist I can not stress the benefits of massage therapy enough. All massage modalities have a positive impact on the client but let’s focus on the athlete. Just think about what you put your body through on a daily basis whether you are simply engaged in a daily workout or training for races. Muscles work by shortening and there would be no movement without the muscles that are attached to your bones. They work together to create movement and the muscles also have memory,
My name is Brian Smith, and I am the superintendent of the Galena School District, and this is my running story. In the summer of 2002, I noticed that one side of my abdomen was protruding. I set up an appointment with a doctor, and a CT scan revealed a football-sized tumor. After further testing, they determined that I had Non-Hodgkin’s Lymphoma. I underwent chemotherapy for the next two years until my cancer went in to remission and during those two years, I decided to make a bucket list. One of the items on that list was to run a
Getting Older AND Faster! by Becky Mitchell Even though my granddaughter has been successfully potty-trained for months now, she still euphorically announces “I DID IT!” after each completed event. That’s exactly how I feel after I cross any finish line at age 67. In spring 2016, I ran my fastest 5k and my fastest half marathon. Who knew that as I get older I would get faster? So why do I along with most folks think 67 is kind of old when there are stories like “Senior Athletes: Going the Distance”? Ninety-year-old runner does 10-minute miles, another does 50 races a year, ninety-five-year
By: Brian Crigger So, you are ready to take the next step in your running to see how fast you can get, but don’t have all the time in the world to dedicate to training? I hear you! This short guide is designed to help you get the most out of the limited time you have in the day while still pushing yourself to see just how fast you can get in the 5k! Consistency – This is the number one thing that helps runners improve. If you want to get to be a better runner you have to run!
Jeff Galloway is the event speaker at this year’s 5 Years Strong Banquet. Over a million runners and walkers have read Galloway books, attended his retreats/running schools, received E-coaching or individual consultation or joined his training programs. Here’s a short Q&A that will help you as you train for a race or as you continue do the road of living an active life. What do you recommend for in race nutrition? I get a lot of questions about what should you eat during a half marathon or longer event. Well, there are two main issues here –
By: Sarah Gooding Running is a lifestyle all its own, filled with goal-setting, training at odd hours, sweaty laundry and stories of aches and pains along the course. Ultra-runner Scott Vorhees said he couldn’t imagine sharing life with a non-runner, and is grateful to have Julie VanLue on the journey with him. The two share very early morning wake-ups, vacations planned around distance runs and a dry erase board with their personal record times in each distance, but as runners they couldn’t be more different. “I’m one of those people who, if they like to hear someone
It’s the homestretch! Can you see the light at the end of the tunnel? Many of you are probably completing your last few LOOONGGG training runs in the next few weeks. We like to think of this as a “dress rehearsal” for the big day. Here are a few suggestions to make the most of your preparation: 1. Timing is Everything Try to start your long runs at about 6:30 in the morning. This is when the Joplin Memorial Marathon and Half Marathon begins. We know this might mess up your “sleeping in” on the weekend. But, our bodies are typically
By: Scott Vorhees Thinking of running your first marathon? My advice- don’t! Well, at least, don’t do it like I did. Don’t train a handful of times, go out and run a marathon and expect anything but incredible suffering both during and after. Oh yeah, and you will also end up with a finish time that you will never admit to. But on the bright side, I am here to tell you that anyone can run a marathon. The only question is how smart are you beforehand and how much suffering do you really want to endure?
By: Ken Schramm Want to perform better during your next race or need something to spice up the everyday routine? Ask yourself the following question. Is it time to include speed work, otherwise known as interval training, into your workout? Learning the proper way to Fartlek, which is Swedish for “speed play,” involves faster pick-ups with recovery intervals in between. This training technique can be done on the open road, trail or treadmill. If your desire is to be more structured, then conduct this workout at a track where the distances are already set for you. You can even add
By: Mark Myers You’ve been on the fence for awhile, but you finally decided to commit to better health and fitness. Walking or running seem like the logical approach to the new venture, but you’re not sure how and where to start this journey. As a first step I would recommend getting involved with a walking/running group in or close to your community. Getting plugged into a local group is beneficial for several reasons, whether your new to the activity or someone returning. If you are just starting out, chances are that you will not be the
Runners are always looking for ways to improve their training and deal with common obstacles that impede their progress. We asked Dr. Nathan S. Box, D.O. at Freeman Ear, Nose, Throat Center, about some common runner issues that relate to his area of practice. 1. Ways to treat runny nose, etc, while running/training and why it occurs. Athletes often get runny noses during exercise because of “vasomotor rhinitis” which is a catecholamine-response within the nasal mucosa causing a vasodilation of the blood vessels supplying the nose. This causes runny nose and/or nasal congestion. Treatment for the acute phase
If you’ve been running for at least eight weeks and can run for thirty minutes without stopping, then you’re ready to start training for a marathon! Download your 16 - Week Training Schedule today. Starting with your first week of marathon training, you will run a total of 15 miles throughout the week and build up to as many as 38 miles in a week. Your long runs will be on Saturdays with the longest being 20 miles. You’ll also have a two week taper before the marathon. Rest is VERY important! Never run more than two consecutive days and be
The human body operates like a well-designed machine when given the proper fuel and maintenance. If you are not paying attention to what you’re putting in your body it may not perform at peak levels. While training, your system’s stored energy is depleted and your muscles are under continuous stress. You need quick recovery. Consuming appropriate proteins and carbohydrates are the best source of what the body needs to bounce back. Here are 5 foods that are packed with the essential nutrition needed to keep you at your best. Bananas These amazing jewels are loaded full of potassium and
It’s a big year for Joplin Memorial Marathon. May 2016 marks the 5 year anniversary of the tornado and will find the Joplin community joined by thousands of regional and national participants to celebrate continual healing. Another significant aspect of this year’s event is the addition of the USATF certified full marathon course. We have put in many painstaking hours to ensure we provide a high quality event that represents this outstanding community. The 2016 course design started in February 2015 and finished in December 2015. We are proud of our course and know our runners will enjoy it. Our goal was to
As we approach the golden years, we begin to wonder if they’ll truly be golden. One way to combat the inevitability of getting older is to get active. Research says that running may be the best approach to getting fit and staying fit for seniors. As with any exercise routine be sure to discuss your plan with your physician before beginning. Once you’ve been given a clean bill of health, here are some helpful tips to get you going. Ease into it. If you haven’t exercised in years or if you’re totally new to it, start
My life has changed a lot since 2009 I had just turned 50 years old, weighed over 300 pounds, and was headed for trouble. It had been years since I had done anything that would be considered as healthy. After injuring myself I ended up in the hospital, where doctors discovered I had high blood pressure. It was time for a lifestyle change. I decided, like so many other people, my New Year’s resolution was to eat right and get active. It was January and it was cold. Not being a fan of cold weather I needed a warm place to walk,
Theresa Dohm RD LD CNSC Nutrition and Metabolic Support/Clinic Dietitian Cancer Treatment Centers of America. Theresa participates in marathons, triathlons, Crossfit competitions and is a certified Level 1 Crossfit trainer. Her passions include teaching nutrition seminars, leading nutrition challenges, and directing races.Theresa was also part of the Joplin Memorial Marathon committee. She is a self proclaimed fitness fanatic who understands the stress and pressure the holidays put on our routine and will power. Her expert advice will help you enjoy this season and not beat yourself up about your choices. Surviving the Holidays Prepare Yourself Before the Party One
Women who live an active lifestyle often find themselves trying to decide if it’s worth it to continue running. Their bodies are going through some major adjustments and this can be an overwhelming decision to make. We want to help provide some much needed peace of mind, so we interview a local expert. Kristin Stovern is a mom, runner, and certified nurse midwife. Kristin answers some of the most common question expecting mothers have about pregnancy and exercise. Q: Is it safe to continue a running routine during a pregnancy? A: Every pregnancy is different and gestational age certainly
Many runners think that hip or glute strengthening is as simple as going out and doing a bunch of squats and lunges. Yes these exercises will get your glutes strong but more often than not they are done wrong and with little to no contributions from the muscles the exercises are designed to target. Just because a running magazine says certain exercises will strengthen your hips, it doesn’t necessarily mean your hips are doing what they are supposed to. If you wonder what I am talking about, the next time you see a “top 10 exercises for runners” article in
Just Because It Fits Doesn’t Mean You Should Wear It By Cathy Bartlett, Owner Runaround Running and Lifestyle Co. Choosing the correct pair of running shoes is like picking a new mattress. You don’t just go out and get the cheapest one you can find, in hopes that the fit is miraculously right. Instead, you visit different stores and willingly pretend to sleep in front of complete strangers. The average person spends approximately 9,000 days in a lifetime sleeping, so you need to choose wisely. The same goes for runners. While training for a marathon, individuals will spend more
Dess for Success Dress for Success By Jordan White Let me start this post by saying, what is laid out in this post is completely based off an experiment of one. Everyone is different. Find what works for you and stick with it! I am a trackaholic. While I never enjoyed math or numbers in school, it’s in training that I have found my addiction. It started off with the basics: miles, time, pace… Then it branched into many other things: PSI while on bike, weight, all things weather related during sessions. After all that could be tracked was
GET STRONGER SAFELY One principle for running (and for all exercise) is overload. This is when you push the intensity of your exercise beyond your normal level, causing the body to adapt in specific ways in response to overload in different systems of the body. Cardiovascular changes occur quite quickly; muscles take a little longer; and connective tissue takes the longest to become strong enough to support increased mileage. It takes from 6 weeks to 6 months for skeletal/connective tissue to adapt. The fastest system to adapt is neuromuscular. Here are some cool things that we cannot see that happen when
I hear it all! One minute the “experts” are swearing that your body gets used to running, so if you want to lose weight you have to incorporate other workouts. The next minute the same “expert” is insisting that nothing burns more calories than running, period. It can be pretty disparaging to the average person making the effort to get fit, eat with discipline and achieve some personal goals. It really gets worse when I talk with people about their diet. Even when they are getting contradictory technique advice at least they are getting a workout done. Workout technique and
“Your most important workout of the week” Tempo Run: A tempo run is a steady, constant effort that can range from the following: 1. For those training for a marathon, tempo pace is your goal marathon pace. 2. For those training for a half marathon, it is your half marathon pace. 3. For those training for a 5k-10k, it is roughly 25-30 seconds slower than your 5k pace, and 10-15 seconds slower than your 10k pace. Tempo runs build strength and will leave you a bit fatigued, but, unlike speed workouts, shouldn’t leave you as sore and stiff the next morning.