"And In The Sticks We're Running Free Like It's Only You And Me"

Cross training is important when it comes to efficient running. When only running and not lifting weights, your body decreases in lean weight (muscles) and body fat percentage relatively increases. I'm not saying runners who don't lift weights or cross train become fat. What I am saying is that when you only do one form of exercise your body adapts to that one movement. Think about it in the sense that if you don't lift weights and only run, then your body doesn't think it needs those other muscles for strength. Therefore, your body uses the unused muscles as fuel for running, decreasing your muscle mass. However, there have been countless studies showing how cross training (lifting weights, swimming, tennis, cycling, etc) correlates a positive effect on running. You gain more strength, your muscle mass stays constant or increases, and you use other muscles that you wouldn't use while running. This helps you become stronger, faster, and able to run further distances. Overall, an more efficient runner.

While training for an endurance event (half marathon, marathon, ultramarathon, etc), cross training is meant to keep your muscles fresh and used as an active rest day. This means not to completely fatgiue your muscles so when you go for a long run you don't feel worn down and exhausted. You may experience some soreness, but that's normal. You don't want to experience soreness/fatigue to the point where it alters your performance. Now, when you're not training for an event, cross training is a useful tool to build strength. It's okay to completely fatigue the muscles. This will help you increase lean body weight and aid in performance. Your runs are typically shorter on the off season, so you are able to push through the soreness with more power. Then once you start training for an event you will have built up more strength and endurance, hopefully, allowing you to train harder and faster than the previous time before. At this point, you will then decrease the intensity of cross training back down to endurance building.

Right now during my marathon training I am using strength training and spin class as my cross training. It recently clicked with me that I may be over doing it. I run 5 times a week, lift 3 times a week, and spin 2 times a week. That may seem like a lot of exercise, but it's not so much the amount of exercises I have discovered to be effecting me negativity, it's the intensity. I love exercise, that's a given. I want to be the best and work my butt off each time. However, since starting marathon training I have not decreased the intensity of my lifts. My intensity is heavy lifting, while I am enjoying seeing my muscles grow, it's defenitly affecting my runs. I experience DOMS (delayed onset muscle soreness) for about 3 days after my workouts, and notice my body has been aching while running. While I give people professional advice on exercise regimens daily, I forget that I am not invinsiable and I am only human. Sometimes we have to learn the hard way to correct the obvious. It clicked with me during one of my runs that my body ached, my running gait was off, I was leaning forward, and my breathing was off. I was compensating for my soreness. My point is, when training for an endurance event, lifting is important for strength, power, and getting faster. However, it's imperative to know that you don't want to do as much heavy lifting opposed to endurance lifting. Meaning, using lower weights and more reps. This way you are still fatiguing the muscles and keeping your strength, but not completely tearing down the muscle fibers to cause the type of soreness that last for days. Endurance lifting aids in keeping your muscles strong and blood flowing to them since you don't primarily use your other muscles while running.

The Old Biltmore Building shining on a Saturday afternoon. I usually pass the historic building during my runs in Midtown.

Training Exercise: Latter (agility) Runs. Being quick on your toes is important as a runner. Although for most endurance runners we run in a straight line for the most part. However, being quick on your toes and able to make sudden movements helps build strength around your knees, therefore, decreasing any chance for knee injuries. You never know, you may need to quickly move over to dodge a snake or dead animal. Trust me, it'll happen if it hasn't already.

Latter (agility) Runs

• Lay out a latter, rings, or even cones. Something to make spaces. Make a pattern each time.
• Run the course as fast as you can making as little mistakes as possible.
• Run sideways, quick toes, football drills, long strides, etc.
• This will help your running gait,work on stride lengths, posture, speed, etc.

Training Tip: Protein! After a long run you want to nourish your body and muscles with protein. When running over an hour, your body starts to break down muscle fibers causing you soreness. Consuming protein will help repair your muscles more quickly and efficiently. It will keep your body from "destroying" your muscle fibers. Good sources of protein include protein powder, bars (you want a bar low in sugar less than 6grams, and low in carbs), string cheese, greek yogurt, or even some nuts.

Training Songs: I've adding some old school 90s, songs we have forgotten about, and some now music! Enjoy!

1. Home- Edward Sharpe & The Magnetic Zeros

2. Faster- Matt Nathanson

3. Pump It- The Black Eyed Peas

4. Neutron Dance- The Pointer Sisters

5. Gonna Make You Sweat- C+C Music Factory

Training Lagniappe: These people inspire me. 36 hours of running, yea, why not?!

Hood To Coast Movie Trailer #2 for Race Website from Film For Thought on Vimeo.

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"I Don't Mind Stealing Bread From The Decadence"

For the past 3 years I have ran nonstop. I've purposely made it a point to always have a race to train for year round averaging 4-5 races a year. My thinking is that if I always have something to train for, it will keep me accountable for my running. I feel like if not, I would begin to slack on my running. The layout of my race schedule looks something like this:

January-March: Half Marathon or Full Marathon

April-September: 5k and/or 10k

August-October: Half Marathon

October- December: Half or Full Marathon

Just by a glimpse, I have come to the realization that I have a lot of endurance races I do yearly. I've put a lot of miles on my shoes, and a lot of (good) stress on my body. I can argue both ways on this in regards if this is good for the body or if it will start to harm the body. Here are my points:

The Good:

• Accountability
• Self Discipline
• Motivation
• Good Health
• Feel Better
• Sense of Accomplishment
• Outlet/Stress Reliever
• And a million more!

The Bad:

• Lack of Rest
• Burn Out

I only have 2 negative points and a million positive points. I tell people daily the importance of resting to avoid burn out. Sometimes it's hard to take our own advice. I've been running serious for 3 years now, always have a 'long run' built in weekly. After the Mardi Gras Half in February my body has decided to finally tell me it's time to cut back. The past couple of months I have cut back on my weekly mileage. I've had mix emotions on this topic because I am afraid by relaxing I am going to lose everything I have worked so hard for over the years. I've built up so much speed and muscle by pushing myself to the limits. However, once again, I need to learn to take my own advice.

If you neglete rest, exercise will begin to do more harm than good. Rest is key to repairing/building the muscles after they have been through the stress of exercise. If you fail to let them rest, over time the muscles will never be able to repair and will begin to not function to their full ability. My point is, train for the appropriate race at the correct time. If your next race is a 10k work on the training for that race and not the distance of a half (my biggest fault). If the distance of a half is your typical race throughout the year and you are training for an upcoming 10k, take that time as 'active rest'. By that I mean, you are still working the body at the intensity of a 10k, but it's also recieveing some rest since you aren't pushing at a half marathon intesnity. Bascially your body is working, but resting in comparison to normal. It's healthy for the body. Focus on the upcoming race and how to get faster and stronger. This will pay off when it comes back around to training for a half or full marathon. Your body will still feel worked, but well rested to take on the increase in mileage. I'm beginning to realize this is what my body needs. Trust me, your body will come to a point and not let you continue to train for a full year round. That's a lot of stress on the body and only a selected few are able to maintain the intensity. Focus on yourself and no one else. I love running and I'm working on rediscovering the reasons why. Since my next race is the Peachtree Road Race (10k), I am only training at a 10k intensity and not the half marathon intensity like I had been. Easier said then done, but i'm working on focusing only at this goal in hand at the moment! My body is starting to slowly feel refreshed and rejuvenated, again. Remember to always listen to your body, and not stress if you need to slow down your running intensity. Running is an up/down sport. You have your peak season and your down season. Just enjoy running and how it makes you feel!

Training Exercise: Cross Train!! I know I have mention this before, but it's important to the body. Your body feeds off variety, and it will help aid in gains in your training. Cross training allows you to work your muscles, but in different ways. I have begun spinning with my friends and it's a good break from running. I'm so glad they have convinced me to jump on the bandwagon, our bandwagon :-). I'm still running, but since I have cut back on my mileage some, spin allows me to keep my legs strong and burn more calories than if I were just to only run on my cut back mileage. I highly recommend spin to anyone, especially runners. You make it as difficult as you want. It's a good workout for your legs and core! I have noticed that it's helped me jump back into running after taking a few days off a lot quicker than if I were to not run and only workout. Spin is only one idea. You can also ride a real bike, swim, climb, etc.

Training Tip: It's starting to get HOT in Atlanta. So much for Spring. I know for me, I get my best runs in the morning right after I wake up. However, with my job I am not able to do that much anymore so I have to wait till the afternoon or night. Since it's getting too hot in the middle of the day, I've been waiting till sunset to run. It kind of mimics sunrise with the cooler air and less traffic. Just remember between 10am- 4pm is the hottest part of the day, therefore, making your outdoor run just a tad tougher. If that's the only time you can squeeze in your outdoor activities then carry lots of water and power through the heat. BUT if you are able to get out before sunrise, do so! There are no words for the feeling it gives you! As of now, my runs are taking place after a nice afternoon nap, followed by some coffee, then a run to end my day! Find what time best suits you, and always remember to fuel up especially since Summer is approaching. Don't worry, I'll remind you in later posts as Summer shines it's pretty little face on us in the upcoming months!

Training Songs: I've downloaded some new goodies with the help of some awesome friends, noteworthy: Ross! :-) You'll see the variety I've had this month! Enjoy!

1. Tomorrow Can Wait- David Guetta ft Tocadisco

2. It Felt Good On My Lips- Tim McGraw

3. Turn On The Radio- Reba McEntire

4. Good Girl- Alexis Jordan

5. Best Love Song- T-Pain ft Chris Brown

6. Hunger Strike- Temple of The Dog ft. Pearl Jam and Soundgarden

7. Written In The Stars- Tinie Tempah ft. Eric Turner

8. Out of My Head- Lupe Fiasco ft. Trey Songz

9. The Lazy Song- Burno Mars

10. Closer To The Edge- 30 Seconds To Mars

Training Langiappe: As many of you know April is Earth Month. BUT tomorrow, April 22, is Earth Day! Earth Day means lots of freebies around different businesses. My favorites are: Free Coffee at Starbucks or Caribou if you bring in your own mug, and my favorite of all time is a Free Milkshake at Evos! Yessss Pleasssse! I love the rewards for being green and caring about our planet! So get out tomorrow and enjoy some free coffee and milkshakes... and, of course, Earth! Don't you worry, I already have my plan of attack mapped out! :-) Peace, Love, Green!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

Going The Distance In Shorter Strides!

As our mileage increases so does the pain. Let me back up and clear the air in saying that the pain from running isn't bad pain. It's more like a short-lived uncomfortable nagging feeling. Anytime you increase distance (in anything you do, not just running) your body has to adjust to the repetitive motion and impact. Once you build an adaptation to the current mileage the "pain" will then occur at a later distance. If you know you will be running for an hour plus taking an anti-inflammatory is a good idea to help mask pain due to impact. Another solution I ran across in my Runner's World Magazine is to shorten your strides. The study concludes that shorter strides aid in a "softer" landing thus reducing impact. The less impact the less pain you will experience during your long runs. Don't worry, at first I was turned off by the article thinking that shorter strides will decrease pace, speed, and all your hard work. Well, if you commonly experience pain and/or it is unbearable then reducing your strides is a good idea. It will help increase mobility and reduce your chances of overstriding. A common mistake when trying to increase speed is overstriding resulting in putting your joints and muscles past the point of the current active range of motion. This idea also holds true if you endure a sudden pain. Just slow down, correct your strides, and then get back into your rhythm. Pain is common. Knowing how to deal with it and overcome it is important to help build your tolerance; therefore, increasing your endurance and distance accomplished.

Exercise of the Week: Cross-Training. Cross-training is a good alternative to running. It not only adds variety into your exercise routine, but also helps to reduce injury. The idea is to help give your muscles and joints a break from all the shock absorbing encountered from running. This way you can put less stress on your body while keeping your endurance current. A good alternative to running is swimming because it's non-weight bearing but a full body workout. Also try cycling or maybe some yoga. Just remember resting your muscles and joints from constant impact is important.

Training Tip of the Week: Sleep. Sleep. Sleep. Having a normal sleeping routine will benefit your running. Normal sleeping patterns effect metabolism, stress, and fatigue. Minimize "catch-up" sleep because it only throws off your body. Eating and drinking (mostly caffeine) two to three hours before you fall asleep will help your body relax properly since your blood glucose levels (blood sugar) will be at the peak giving you the warm and comfy feeling. Also, getting enough sleep, 6-8 hours, a night is just as important as maintaining a sleeping schedule.

Training Songs of the Week: It's Carnival time in NOLA, so it's only appropriate for my number 1 choice of the week! Enjoy!

1. The Mardi Gras Mambo- Funky Meters

2. Bedrock- Lil Wayne ft. Drake, Nicki Minaj, and Lloyd

3. Teeth- Lady Gaga

4. Put It In A Love Song- Alicia Keys ft. Beyonce

5. Life Magazine- Cold Cave

Upcoming Events:

Countdown to the Atlanta ING Marathon:

39 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

67 Days (April 18, 2010)

Run/Walk For Haiti on February 19-24! There is no better reason to start being active, or to just simply feel selfless in your activity. Team up with New York Road Runners and run/walk 4 miles anywhere anytime on the above date(s). Make a donation and/or log your run with Nike+ Help for Haiti. I love how physical activity brings the world together! :)

Happy Running,

Jayme