Don’t forget to eat.
Just keep winning.
Zara Dampney and Shauna Mullin
xingins asked: hey i love your blog :) so, basically I started training for running a few months ago and I ended up with an injury in my legs due to overtraining :( so I started a couch to 5k plan and I am on my 5th week. My doctor told me to take a rest and I did but I regret it when I don't run so I started running again slowly this time. unfortunately, i think i sprained something in my muscles AGAIN (if that makes any sense) and my calves hurt when i pick my leg up. should I continue running or what? I have my first 5k run in September so I need to be ready. please help, I'm so confused and no one seems to understand my love for running lol, thanks :)
Hi Yao! I totally understand what it’s like to be sidelined w/ injury & not be able to do what you love. I’m in the process of recovering from a muscle strain myself so I know how frustrating it is. The thing about running is that you really need to ease your body into long distances. BC of the high impact on your bones/muscles, you need to allow your body to acclimate to the stress before going on longer distances. Rushing the process or using improper form will more likely lead to injury. There are lots of possibilities but they basically boil down to: 1) Form: you want to land mid-foot (not on your heel) w/ your foot under your center of mass (not in front of you). Then, your heel should be pulled up towards your butt (not kicked out behind you). Simply leaning forward as you run will give you forward momentum. Your shoulders should be relaxed, eyes forward (not down at the ground), arms relaxed & swinging forward/back (not across your body). 2) Breathing: Your inhale/exhale should be timed w/ your strides, in through the nose, out through the mouth. You need to keep a steady flow of oxygen to continually refresh your muscles. 3) Warming up: while the effectiveness of stretching has been debated, one thing for sure is that you should include a moderate-intensity warm-up period. Run at a slow & comfortable pace at the beginning to prepare your circulatory/respiratory systems for what’s about to come. 4) Proper shoes: Everyone’s feet are different - width, arch height, weight, pronation/supination, etc. So you really need to find the right pair of shoes for your feet, not just which ones are the prettiest or most stylish. Lots of people choose their running shoes based on looks, not on how appropriate they are for their foot-type. If you have a severe, acute injury, I would follow your dr’s advice & just let your body heal. If not so severe, I would start off w/ slow jogging for short distances to see how your body feels. Remember that in the beginning, being able to run a particular distance is more important than running fast. Speed is not the priority - distance is. Don’t re-injure yourself by trying to do too much too quickly. Hope this helps. Best of luck on your 5k! Take care!
Workin’ it! Love the arms but love the smile even more.
girlsgobeastmodetoo asked: Good morning! Just wanted to stop by and say that I really love your blog! It helps motivate me and keep my focus on getting healthy and strong, not just skinny. I'm 5'3", 128 lbs and although I don't really have a lot of weight to lose, I want to seriously tone up. I eat clean, workout almost daily for at least an hour but I feel like I'm not getting the results I should be. Any suggestions?
Hi Beastmode! Thanks for following. Love your comment about getting not just skinny but healthy & strong. That’s a really important distinction that a lot of people miss. Sounds like you’ve hit a plateau in your training. Doing the same exercises over time results in diminishing gains - you see progress right away but after a while, the progress slows & then eventually stops coming. That simply means that your body has adapted to the exercises you’re doing & is no longer being challenged. In that case, you need to stop doing your usual workout & change your exercises so that your body is challenged again & needs to re-adapt. It’s not just about spending an hour at the gym. It’s more important what you do with that time, how intensely you workout & how varied your workouts are. I don’t know your current routine but taking some different fitness classes, adding cardio or strength training, increasing your intensity level, taking fewer breaks, even hiring a personal trainer could help. Keep in mind that shorter, more intense workouts are more effective than longer, less intense workouts. Eating clean is important as well but if you’re not seeing results, I would suggest dropping your daily caloric intake by 300-400. See where that takes you in 6-8 weeks and then re-evaluate your exercise & diet plans. Hope this helps. Keep up the motivation & stay healthy!