Recently I have been asked what my opinion about barefoot running is.I have always loved the idea of barefoot running, the shoe that I wear are very close to actually running barefoot.Up till now I kept my barefoot running to the sandy beaches of the Caribbean.
One day when I was riding down in Fish Creek Park, opportunity struck.About 20 km into the ride, my chain broke!My choice was clear run home barefoot.The bike shop was on my way so this was my first stop, 5 km later.My feet felt great.Next was to call my wife to come pick me up, she wasn’t home.Okay I guess I am running home, 7 km later I am home.
Let me tell you my opinion has changed.I really like barefoot running.I would love to share with you what I have learned.First don’t make your first run 12 km, I would recommend much shorter.Second for me I liked the sidewalk better then pavement and especially grass.Grass is full of things that you can’t see to avoid.Pavement feels rough.Sidewalks feel great though nice and smooth.The little pebbles help to keep you light on your feet.After your first run you should expect to have tender feet, if you overdo it you might even get blisters.You can also expect to have sore calves.When your feet are unsupported by shoes your muscles will take on the task.They will eventually get used to it if you ease them in.
Keep your eyes out for me out there running barefoot, once my blisters heal!
Run Like a Tri-Geek
By Darcey Halvorsen
It was lucky for me my dad was a runner.He always stressed to me how important shoes are.When I started running close to 10 years ago now, I went to the running store and bought the right shoes for me.This was the only smart thing that I did in the beginning.The rest of my plan turned out to be not much of a plan at all.I threw on my shoes and set off on my first, second and third run.After the fourth run my shins, knees and back ached, and I had learned some very important lessons.Running is not as easy as it would seem and I really needed a better plan.While taking some time off and waiting for my body to recover I made a choice.I became a student of the sport of running.I read every book that I could find and educated myself.I vowed that I would have a better plan when I began to run again, and I did.
Let’s fast forward to today.I am still very much a student to the sport of running, but along the way I also became a student of triathlon.It is in this sport that I have learned the most about running.Running is challenging enough but running after riding a bike is even more of a challenge. This is why as a triathlete it is super important to be technically sound when running.Let me outline for you how to run like a tri-geek.
1.Run tall – think about a good upright posture, like a string attached to your head trying to pull you off your feet.
2.Land on your mid-foot – it is okay if your heel touches the ground but there should be no force in the impact.If your heel impacts first this will do two things.It will greatly increase the risk of injury and it will also act as if you put the brakes on with every foot strike.
3.Slight forward lean – try standing straight and tall, now without bending lean forward, what do you feel? You should be on your mid-foot and there should be little pressure on your heel.Done correctly someone should be able to put their fingers under your heels and not hurt them.
4.Cadence – this is how many times your feet hit the ground, between 180 and 200 foot strikes is recommended.This is a personal preference though so count your own and see what feels the best for you.
5.Arms – usually not much thought is put into arms, but they are very important when running.When your legs are tired you can concentrate on moving your arms and your legs will follow. You want to lock your arms in at ninety degrees at the elbow, not ridged though you still want them relaxed.Then you want to swing them straight forward and straight back, not across the body.If you go across the body your feet will follow which could also lead to injuries.
I would like to challenge you to leave you music at home once and listen to the sound of your feet.When you are running correctly you should be as quiet as a mouse.You will hardly hear you feet hit the ground.This can be great when running early down in Fish Creek Park it is amazing how close you can get to the wildlife when they can’t hear you coming.Also, remember that the key to running and life are the same…forward momentum.I believe that the key to a great life is when we can keep moving forward and focusing on what we can do, rather than focusing too much on what we should have done in the past.
Until next time, keep running!
Let’s Clear Things Up!
By Darcey Halvorsen
I have experienced both some amazing successes and equally amazing failures in my life.The line between the two is a fine one.Let me share with you a few tips on how I have learned to succeed.First thing to do is to clear things up a little.In order to succeed you will need to be crystal clear with yourself on what it is that you want.Once you are completely clear on what you want, then what you need to do to get their will also become crystal clear.
Here are a few questions to ask yourself that will help you gain some clarity in what you want.
·What do I Believe?
·What do I Want?
·Why do I want it?
·How do I get it?
This is just part of how Creating Wellness can help you find success in your life.These are questions that you should ask yourself in each dimension in your life.
This clarity is the difference between success and failure.As a Certified Wellness Coach I can help you find clarity and ultimately success in your wellness program.Come in for your assessment and discover the Creating Wellness difference.
Until next time keep running!
Affirmations
By Darcey Halvorsen
A wise man once told me that running is ninety percent mental and the rest is in your head.This statement has stuck with me over the years.I believe this to be true not only in the physical dimension but in all dimensions of our lives.If you believe that you can’t do something then you probably can’t.On the other hand, if you believe that you can do it then you can.When I am running a race the absolute worst thing that can happen to me mentally is when I start to think that I can’t finish.When times get tough it is perfectly natural to want to quit.To combat these perfectly natural thoughts I use affirmations.An affirmation is a positive statement or a declaration of the truth.You can use anything as an affirmation; I have a goal to qualify for the Boston marathon.When times get tough, I repeat in my head BOSTON over and over.This helps me push through the hard training miles and the tough moments of a race.The key to a great affirmation is that it is personalized to you, that it motivates you.
I am in a unique position as a Life Coach and Triathlon Coach.I get to see affirmations work in different ways for different people.Athletes will use affirmations like I do, to help motivate when times are tough.In addition, people can and do use positive affirmations to help change their lives.Things can get tough for athletes both internally and externally.For those of us looking to change our lives, we can also experience internal and external challenges.I believe that we are in complete control of our destiny.Affirmations are a powerful way of creating a positive mindset and to achieve what you desire.This is much like the bumblebee in last month’s wellness talk.Scientists say that given everything known about how to achieve flight, the bumblebee should not physically be able to fly.Yet we see bumblebees fly every day.Did no one tell them they shouldn’t be able to fly?Or do they just believe they can, and do it!
Affirmations are very much a learned behavior that requires practice.Try saying or writing your affirmation 40 times a day for 40 days.After this it will become an automatic behavior.To accomplish this I would recommend placing 40 marbles or pennies in a bowl and take one out each time you say your affirmation.Then you can focus on saying and feeling your affirmation rather than adding to your list of chores.If you miss a day, figure out what caused you to miss and start the 40 days over again.Affirmations chase away the negative thoughts that keep us in a rut and replace those thoughts with belief in ourselves.
We have to believe we can do whatever it is we want to do.It doesn’t matter whether it is qualifying for the Boston Marathon or drinking your 8-10 glasses of water each day. We need to believe that we can succeed at the goal that we have chosen for ourselves.Going forward make your own destiny and believe in that destiny.Use affirmations to stay focused on your goal when times get tough.Above all, be like the bumblebee and believe you can do anything - because you can.
Until next time, keep running!
To Walk or to Run that is the Question?
By Darcey Halvorsen I have been a runner for over a decade now and I love it.For most of those years I have been asked one simple question: “What is better…walking or running?” To be honest, for a long time I had no time for walking, it just was not fun for me.So more often than not I would reply “running”, not because I had any real reason other than my preference.Over the past few years I have discovered that I was wrong and walking definitely has a place.In actuality, neither is better or worse when it comes to running or walking.The difference is only personal preference, amount of time you have available for exercise, and your personal goals Truth be told, is that there is not a lot of difference in the two.The mechanics for both are basically the same that you want to land with your foot flat and roll off the toe.You will also want to keep your body in a nice neutral spine position with nice easy arm movement.The primary difference is the impact on your body.Running has more of an impact on your bones and joints.This is not necessarily a bad thing if you start running because the impacts will actually help to strengthen your bones somewhat.This will only happen if you follow a specifically designed program for a beginner runner or are trained by a running coach. The final question to answer is caloric burn; if you run 3 miles in 30 min you will burn 397 calories for a 175 lb person.That same person would have to walk 4 miles in 60 min to burn the same 397 calories.These results will vary if you add hills or increase you're running speed. This is where your personal choice and goals come in to play as to what is better for you.Once you have figured out what goal you want for yourself, then you can decide which activity helps you reach your goal. Once you have decided on your activity of choice, consult you doctor just to be sure that you are physically able to do the activity.This would be the time to educate yourself on how to do the activity, which can be done by hiring a coach or simply browsing the internet. One last thing regardless of which one you choose, start small and build on the length of the activity.Also don’t be afraid to mix it up by running for 1 minute then walking for 1 minute, this is a great way to begin a running program. Darcey Halvorsen is a Certified Personal Trainer, Certified Triathlon Coach, Certified Intrinsic Coach®.He has also been an avid runner for the past 10 years and triathlete for 5 years.