Technique First

Have you ever been told that you land on your heels when you run? If you have, I hope you know how much it can really beat you up.

I'm not going to preach and bombard you with details because there is so much information online about heel striking. Some say it's ok. Some say it's a huge no-no. It's a controversial issue because it depends on the runner but I'll tell you what I believe--it's damaging to joint health and sets you up for injuries you would have never seen coming. Maybe you've been told so many times to avoid landing on your heels but still shrug it off as if it was some trivial matter. All I can say is I'd rather you not run at all if you keep landing on your heels. It puts too much unnecessary pressure on your joints and body as a whole. It actually slows you down even though you think you're going fast. You can be faster than that if you change your habits.

To run efficiently, you should be putting all your weight onto the balls of your feet. Lets say, how should you run on glass? Yes, that's right. Heel striking will kill you. The glass will shatter. If you want to see the force differences between heel and forefoot/midfoot landing and specifically how/when/where you're applying them, take a look at these fascinating videos. You really learn a lot by wasting time on YouTube!

Distinguish the impact and technique differences between barefoot heel strike and barefoot forefoot strike. Here, you'll see rough lines (heel) as opposed to smooth (forefoot/midfoot). Smooth is good. You put force once. Your body is happy. Rough is bad. You put force more than once. Your body begs for mercy.

Now let's look at shod running. Even if you have running shoes that have been properly fitted by an expert, don't assume it completely changes the way you run. You have to make the changes yourself as properly fitted shoes are just there to provide "assistance" and protection. This video shows that heel landing can still happen in properly fitted shoes. So change your ways and make your running look like this.

Here's another cool video, if you're interested, about forefoot running in Vibram FiveFingers. I've never tried the Vibram but I can tell by its minimalist design that helps you learn to run/walk more naturally and at your best.

Basically, the goal is to reduce force as much as possible when you run or walk. Make the force as smooth as possible like the "good" lines you see in the videos. Shift body weight from the heels to the balls of your feet, lean slightly forward from the ankles, and take quick, shorter strides so the foot strikes directly underneath the hip. Another way to reduce large impact force is to minimize bouncing (vertical motion). You waste energy if you bounce too much. You don't want to go up and down. You aren't jump roping. You are running so keep your head level to devote all your energy into moving forward. Do all that and better yet, practice it barefoot on grass so you get a better sensation of how you're landing.

Even after years of running, I still make technique work part of my routine to gain and maintain muscle memory. I'd squeeze in a couple minutes of drills, barefoot or with shoes, after a warm up or in the middle of a run. Train your body to adapt to proper mechanics. Be patient--it takes a while and you'll be running more comfortably, I promise.

Lastly, if you seriously want to know what it takes to run like the wind effortlessly, take a look at one of my favorite videos that I sometimes use to show people who ask me for running technique advice.

Happy running!

More Vino Please

I love having a glass of wine for no special reason at all. Sometimes my sister brings home a bottle or two from work, Armitage, and I'd get excited seeing a new bottle sitting in the kitchen. The other day when I was sitting at Armitage studying, I noticed huge vases filled with corks as decors and also remember reading somewhere in a magazine about arranging an appealing centerpiece with wine glasses. It inspired me so much that this morning I decided to google for crafts and ideas with vino accessories. I found a similar inspiration for the centerpiece--upside down wine glasses as candle holders:

If you don't own wine glasses, you can go thrifty with this. Collect cheap glasses of different sizes, shapes and height for a more flattering centerpiece. Glass stuffing ideas: flowers, photos, small pumpkins, pine cones, fruit, stones, cupcakes (for dessert later so you're reminded to save room for it!) or any item depending on the occasion. Or you can set the wine glasses upright, fill each glass with water (add stones, marbles or sequins), throw in tea candles and you get floating candles!

When I googled the wine glass candle holders, I also came across some great ideas for corks. These are beyond, beyond brilliant:

 Bath Mat

 Garden Labels

 Photo or Recipe Holder

Card Holders

Pretty much tempted to get wasted so I can get started on my bath mat. Kidding. I'll get it done one day! Now for the bottles, more great ideas:

 Mounted Wine Vases (Fall Theme)

Mounted Flower Vases (Spring Theme)

Painted Vases

More tips: glue pennies, nickels, and dimes onto it for a metallic look, use newspaper to cover up and seal with top coat or even wrap them in rope!

Bottle Cups

Other ideas I came up with...

For a party: Stick a toothpick in each cork (short end), take it out, super glue the end of toothpick and stick in again so it stays put, label each cork with guests' names so they can use the same toothpick to pick appetizers off hors devours plates. Eco-friendly! 

For the kitchen: Make refrigerator magnets by gluing a magnet on the long end and label with words such as "To Do," "Important!", weekdays or inspirational words. 

Heart Candy

For the ladies... one way to prep your toes for a fun Valentine's Day!

Tip: Use a thin red Sharpie to write down the letters then top with clear coat.

Super Bowl Grub

It’s the perfect time to be sharing this recipe I made a couple weeks ago. Super Bowl Sunday is coming up and if you’re looking for something indulgent, fast and easy to whip up for the big event, this is it. It is SO good and so easy a caveman could do it.

For those who want to cut back on sugar, don’t. Not for this recipe. It’s worth it but if you still prefer to, I’d try substituting brown sugar for pineapple juice or omit either the sugar or honey entirely at your own risk. Other substitutions that work just as well are agave/maple syrup for honey and dried rosemary/parsley if you don’t have the fresh kind. But I say if you’re cooking for a group, it’s better to impress with fresh herbs as it really completes the dish.   

They make great leftovers. Just scrape the meat off the bones, shred them into a container and stick in the fridge. Eat it wrapped in cabbage the next day. Add shredded carrots and dip in soy sauce for that extra flavor. Sweet, tangy, salty and crunchy all in one. It’s just… so good! And the marinade goes well with regular chicken breast and steak!  

I See Demons

Eight months ago, I joined Great Times Crossfit (GTX) and little did I know that it would set me for a new body and mind. Words cannot describe how much it had helped me to endure higher intensities in training and racing. I first heard about CrossFit from a friend of mine a couple years ago and that time, I never thought about getting involved. To me, the sport seemed kind of intimidating to be surrounded by sweaty, labored-breathing muscular beasts cranking up intensities until they bleed. It’s uncomfortable (yet impressive) seeing them live to suffer and me, being the endurance athlete, I didn’t think I needed that or would even fit in. Last year, I decided to suck it up and try something totally out of my boundaries. You never know until you try.

Most likely, some of you have experienced mixed feelings where you didn’t think you could do something. I tell you what… put on your big girl (or boy) panties and do it because you’ll always have that choice to withdraw if it doesn’t suit you. It’s not like a matter of life-and-death and you’re stuck with it forever. Life’s too short to be pondering over whether you should have a go for it or not and eventually regret not trying.

Don’t get me wrong, I love CrossFit but there is one thing I despite the most. The snatch. Even up to this day, I still cringe every time I see “R+L snatches” on the WOD board or even worse, "DBL snatches." They're demons and we don’t get along. It sets my hands and forearms on fire and burns to the point I start to lose grip and the kettlebell goes flying across the room nearly killing someone else and as much as I want to give 110%, I still worry about the person in front of or behind me! My snatch strength isn’t too great, probably partly because I haven’t mastered the perfect technique or I don’t like how it’s executed. I haven’t learned to dance with it yet, but all I know is that it especially becomes a living hell if it’s over 26 lbs. Yet I still suck it up and like Nike says, “just do it” because I know I have to get that weakness out of the way. The mildest expletives in my head unleashes and gradually become quite colorful as I deal with hell breaking my arm and the best feeling is finishing, knowing I crushed those little demons.

I’m not a true Crossfitter. I’m still learning and that’s okay. I still find peace with it because of one thing—it teaches you the mental strength that makes a goal or achievement feasible. If you give with just your body, you’re only doing what you know you can do. If you give mind and body, you’re doing what you know you can do as well as things you once thought were impractical at the level you’re at now. So forget your fears and insecurities, they’re just illusions and enjoy life a little bit more.  Even if that means setting a foot into a gym after years, not knowing what the heck to do with all the never-seen-before machines and equipment or, ladies, entering a weight room full of men….Just ignore them and your confidence will shine through.

Lastly, I can’t say how fortunate I am to have amazing friends and trainers at GTX who pushed me to where I am now in my training! 

Strength

Gear Check

Running shoes wear out like the bristles on your toothbrush. Overtime the bristles gets frayed and ineffective at keeping your pearly whites healthy. You usually have to replace them...right? Well you should and it's even more vital when it comes to treating your feet.

When I buy a new pair, I always write down the date I started running in them on the bottom rubber sole with a permanent marker so I know when it's time for a new pair. Geeky, I know. But at least it's easier to find that information right there on your shoes than write it elsewhere!

Gym shoes should be replaced especially if you're a runner. As new as it still may look, the soles still ages. It deteriorates depending on how often you use them and lose all features that provide support for your feet. It'll get ugly and your biomechanics may suffer. Resist the temptation to hang onto it too long just because you want to save money. I have been there before and it's better being injury-free and comfortable than giving up your entire goal and passion to recover.

Most experts recommend every 300-600 miles (or 4-6 months) before the shoes start to show any sign of major wear and tear. Really, there's no magic number for everyone because it varies among each of us. It's more accurate to calculate your total mileage, instead of months, so you know exactly how much you've been spending time in them. So clearly, if you're serious about fitness, wear them only for exercise so they last longer!

I used to do calculations to get an estimate of how often my shoes should be replaced. I don't do that now anymore even though I keep track of mileage and my workouts in a notebook. Call me lazy, but it's a pain having to go back to find the digits swamped in messy scribbles and then have to add them all up. After getting several estimates on my previous pairs, I've learned the easy way to write down the date on the soles and sense whether it's time to say farewell.

Can't remember when you first got your running shoes? Chances are it may be time to retreat to a pair that will take better care of you! Here's a great piece of info on how to know.

Don't know what to do with old shoes? Don't even think about hanging onto them or you'll be sorry. There are shoe charities where you can recycle an old pair for people in need. Check out Soles4Souls to find a nearby drop-off location. You'll feel better knowing you're doing yourself and someone else a favor!