That's Fit

Once while having an echocardiogram to test for heart damage from the breast cancer drug Herceptin, my technician asked me if I was a runner. "I do run," I told him, and then asked how he knew. He told me I had a really low resting heart rate, something runners often have. He seemed impressed by my low number. I was flattered.

Many athletes pride themselves on a low resting heart rate. It means they're in good physical shape and their hearts don't need to pump as hard, say the experts from Reader's Digest. Translation: Low heart rate folks have less risk for heart problems. Higher rates mean the heart needs more oxygen, and the cardiovascular system gets stressed.

The best way to reduce your heart rate is to exercise regularly. While working on your fitness, shoot for this healthy resting heart rate range: 55-65 heartbeats per minute.

I'm not sure I could ever finish a marathon, let alone log 26.2 miles while running backwards. But people have done it -- run marathons backwards, that is.

Ask Miles from Runner's World says more runners than we'd think have finished in this manner. In March, Rome held a backward marathon with 44 registered runners. And in 2004, Chinese runner Xu Zhenjun ran a 3:43:39 backward marathon. I'm dizzy just thinking about it. And pretty impressed too.

Got any backward fitness feats up your sleeve?

• To lose 10 pounds of body fat per year, you need to eat 100 less calories per day. Cut more than this and you might zap your energy level and increase your hunger.
• Don't skip breakfast. Be sure to eat within two hours of waking.
• Eat more breakfast than you should – just cut down on dinner calories to compensate.
• Don't get hungry. Eat every four hours. Split a meal for pre- and post-exercise fuel. For example, eat a banana before you work out and a bagel with peanut butter after.
• Eat at least three kinds of food during each meal from four categories: breads, cereal, and grains; fruits and veggies; low-fat dairy and soy; and lean meats, fish, and nuts. Make breads, cereals, and grains the foundation of each meal and use protein as an accompaniment.
• Be happy with gradual loss of body fat. The more quickly you lose it, the more likely you are to put it back on.
• Limit liquid calories. They add up and can lead to weight gain.
• Eat Earth foods – fruits, veggies, and whole grains. Ditch processed foods – they offer less fiber and are less satisfying.
• Nix the fast food. If you can't give it up cold turkey, go for the most nutritional fare on the menu. Avoid fried and crispy foods and special sauces too.
• Don't rely on energy bars, sports drinks, or gels.
  

Runner or no runner, these seem like great tips to me? How about you?

Maybe the whole Body Mass Index (BMI) thing just isn't too accurate. I mean, how can a tool that takes into account only my height and weight really tell me if I'm overweight or not? What about muscle mass -- not that I have too much -- and bone density, and body fat? Don't all these factors play a role in what number appears on my bathroom scale? Surely, they do. Still, BMI measurements serve as a general guide, offering somewhat of a clue about weightiness.

Runner's World offers this cool BMI calculator you might want to check out. It's really easy to use. Just enter your weight (mine is 135) and your height (I'm 5'7") and presto! Your BMI number will present itself in an instant. Mine is 21.1, which means I am in a normal weight range. Here's how the numbers break down, according to the National Institutes of Health.

• Underweight: Less than 18.5

• Normal Weight: 18.5 to 24.9

• Overweight: 25 to 29.9

• Obese: 30 or greater
  
  

For more about Body Mass Index, check out this site. And for a different spin on BMI, use this AOL Body tool. It even includes waist measurement as an indicator.

I packed my 38-pound five-year-old into a jog stroller this morning and pushed him up and down six hills in my neighborhood. It felt good -- the early-morning workout, the time with Danny, the extra effort it took to heave him up incline after incline. It was peaceful too. We were the only ones braving the hills at the time so no one was in our way. We didn't bother anyone either. Jog strollers can be problematic, though. There's a certain etiquette, actually, for these exercise contraptions.

As long as you're walking, jogging, or strolling through parks and on sidewalks, you have nothing to worry about. But head into a race event with your jog stroller and beware. You may be shunned as you crowd out fellow participants and shout "on your left" declarations as you pass your opponents by. Runners just don't want to be beaten by strollers and worse yet, tripped by them. USA Track & Field race directors don't even allow them.

The message here is this: Think before you stroll. Make sure your kid and your apparatus are appropriate for the setting you seek. And before you register for your next race event, check to make sure it's a stroller-friendly event.

If you run for exercise or sport or both, do you prefer to be called a runner or a jogger? One Runner's World reader asks expert columnist Miles what word is most appropriate. Definitely "runner," he says.

"Jogging implies that you lack passion and commitment, that you're out there on the road in $130 running shoes simply for show, that you could take the sport or leave it (and often do leave it)," says Miles.

Ask any runner and you'll hear the same sentiment, Miles reports. You'll hear that those who "run," not "jog," do so to push their limits and live healthier lives. Run a six-minute mile or a 12-minute one -- it doesn't matter. It's still called running. Not jogging.

I don't really care what I'm called. Although I guess when I talk about myself and what I do for exercise, I rarely say the words "jog" or "jogger." How about you? Are you offended by "jogging"?

If you're single and running a race, you know there's a possibility you might meet somebody interesting. I mean, runners are hot! Perhaps you're super focused before the race, but later, maybe you reach for a post-race banana, and another runner reaches for a nearby bagel. Your hand brushes against his. You stop, your eyes meet, and ... then what? What do you say?

"So, you're a runner, huh?" is a little lame, but there are some hilarious suggestions at Half-Fast. Who's not going to accept a dinner invitation from a guy who says, "I'd like to see your race-y pictures at the finish," or "Do you believe in love at first sight? Or should I pass you more than once?"

Okay, so not everyone would get a kick out of these, but if you don't have a goofy sense of humor, I don't want to have dinner with you anyway. If the lines above made you chuckle, check out the full list, and let me know if you've used any running-related pick-up lines (or been on the receiving end of them).

To some running may seem like one of the simplest sports out there -- you just step outside and go. Sure you need good shoes and lots of water, but other than that it's pretty straight forward: one foot in front of the other.

That attitude can be a huge mistake, for marathoners specifically. According to the New York Times here are some basic lessons many long distance runners still need to learn:

1. Curb your enthusiasm. Slow and steady wins the race, so no matter how fresh you feel at the start of the race it's imperative you pace yourself and don't go too fast too soon.
2. Don't run too much before the big race. In the two week to 10 day period before the race you should take it easy. You want to show up fresh, excited, and ready to run -- not exhausted.
3. Have a motivating mantra ready to repeat to yourself when the going gets tough.

Most of us know that the New York Marathon happened just last weekend, and it brought out a number of celebrities, including Katie Holmes and Lance Armstrong. It seems like everyone is running a marathon these days -- from those who are only occasional joggers to those who are hard-core runners. I doubt I could run a marathon myself, but I really admire those who do, whether they're marathon veterans or first-timers who've decided to challenge themselves.

But take a look at this article, titled 'How Oprah Ruined the Marathon'. The author argues that Oprah has brought too much publicity to marathons by competing in one herself, and now everyone thinks they're cut out for a marathon and takes one on as a personal challenge.

I can see his point. But marathons are hard work and I think that any sort of phenomenon that encourages someone to get in ultimate shape and push themselves beyond what they ever thought they could accomplish is a good thing. Leave the awards and top race times to the fanatical marathoners -- I don't think it ruins things to have a few people trailing behind, just happy to cross the finish line.

What do you think?

Studies that track the injuries of runners found those who got hurt most were the ones with the weakest cores. That's why strong cores are key if running is your exercise of choice.

This just scratches the surface of what I learned Tuesday night at a free seminar aimed at prepping Gainesville marathoners for a 26.2 mile jaunt in February. Three more workshops will follow. Before I attend the final trio, though, I'm trying to process the nuggets of knowledge thrown my way during the hour I spent with a few fitness experts and a room full of practicing runners. Here's a mini rundown on what I learned:

• The core -- made up of the butt, belly, back, and side butt -- is the body's engine block. It's like the hub of a bicycle wheel. If that hub were made of tin foil with strong spokes all around it, it would be crushed. Same goes for the core. It doesn't matter how strong our arms and legs are. If our core is weak, our body cannot endure sports like running.

Ouch! I have shin splints. It's a common running-related injury with the official name medial tibial stress syndrome. This highly medical term really just refers to pain along the shinbone (tibia), the long bone in the front of the lower leg. The pain is caused by an overload on bones and tissues. The bad news is that the discomfort I feel when I run is slowing me down. The good news is that my problem can be alleviated.

Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.

A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?

Are you a runner? One thing that has brought out the running in the area where I live is spring weather -- it's nice and cool and perfect for running and jogging activities outside. And, nothing is better than cold water after a short run. How about after a long run, though?

In distance running, runners need things to keep them cool -- the weather and even replenishing electrolytes (to help the body not become dehydrated). New research, though, shows that drinking fluids during a race doesn't keep long-distance runners cool. The data was gathered after the rather steamy Singapore Army Half-Marathon.

Are you a distance runner? If so, are you into cooling yourself off during a race using fluids (water or anything else)? If so, you've probably done research to support that choice or you're reacting to the natural instinct for drinking something while racing. What do you think of this study's conclusions?

Choosing the right sneaker is one of the most important components of surviving a great workout without any injuries. Just as a mouthpiece is vital to a boxer, proper footwear is important to you. I've seen folks running in basketball shoes and doing dance aerobics in running shoes. Both cases are an injury waiting to happen.

Nowadays, we walk into a shoe store and see a zillion different shoe types: runners, cross trainers, cleats, high tops, low tops, all terrain, etc. Why so many? We didn't used to have so many options. Sneakers were sneakers and that was that. Well, research and technology is your answer. Now that we know better, we do better. Each shoe is now specifically designed to provide support in places where certain activities cause the most shock. I'm listing a few examples, and before you read the supporting text. Think about what each athlete's feet and ankles endure.

Runners. Every time a runner takes a step, three times his/her body weight is impacting down on each foot. That is why there are often gigantic air pockets on the bottom of each shoe. Running shoes are created so that both your heel and forefoot are extremely supported with padding. The bottom tread is rough to grab the road and help prevent slipping. This shoe is light so the weight of each shoe doesn't hinder the users performance. Runners are normally only moving forward, so lateral ankle support of a high top is unnecessary.

For the past 30 years, runners from all over the world have been competing in a race to the top of the Empire State building.

That's 86 floors, and 1,576 steps. Seems steep, but the winner finished in only 10 minutes, 25 seconds.

This was the second year in a row Thomas Dold, a German 22-year-old won the Run-Up. Last year he finished in an even faster time of 10 minutes, 19 seconds. Singapore's Suzy Walsham, 33, claimed victory in the women's competition in 13 minutes, 12 seconds -- a mere 12 seconds ahead of American Cindy Moll-Harris, the second-place finisher.

No news on whether or not contestants used the elevator to get back down.

When running for endurance and exercise or getting ready for a big race, putting the right foods in your stomach is just as important as putting miles in your legs. Without a good nutrition to balance training, it can bog down the body and make a runner feel uneasy. That's why The Final Sprint has compiled this very thorough article on optimum nutrition for runners.

The great thing about this report is that it has good information for any level of runner. Whether you're an experienced morning athlete or a novice who gets a workout in after dinner, the nutritional advice can help shed light on the importance of eating the right foods at the right time. First off, don't make the mistake of not getting food before heading out. That's where lack of energy comes from and it can adversely affect performance.

In the morning, try consuming around 500 calories of a low-fat, high-carb food. Followed by half a pint of water, this combo can be all you need if taken two to three hours before working out. Don't forget a post-exercise meal either. Anything with high carbs and protein for muscle replenishment is ideal (pasta, chicken, protein shakes, etc). This is literally the tip of the iceberg, so don't forget to check out the rest of the article for more information!