Fit To Be Tied

If you’re planning on tying the knot anytime soon, chances are you’ll be concerned with looking your best the day of your wedding and with that thought comes concerns of exercise and diet.  Inevitably, many brides will take to the internet, magazines or local gyms for professional advice - some will talk to friends while others will stick to some method of fitness and/or weight loss they have tried in the past. But before you embark on your fitness routine, I thought I’d share a few tips and opinions here for those who are considering a fitness plan.  And guys, this advice applies to you as well.  Losing that gut or those love handles will make you feel much better when you go for the final tuxedo fitting.

First, consult your physician before starting any diet or exercise routine.  The last thing you want is to end up hospitalized or injured before your big day.  Walking down the isle on crutches or being pushed in a wheel chair probably won’t be the ideal vision you had for your wedding day! If you’re already into a routine and have experience with fitness then you’re ahead of the curve but for those who are just getting started – go easy and use common sense. If you have any health issues such as bad knees, back or neck injuries, I highly suggest working with a professional trainer who can show you alternate ways to exercise without risking injury.   And diets can be just as dangerous to some people with issues like diabetes – so please consult your health care professional before you start any diet.

I want to start by saying that I am not a professional trainer.  But I am considered an athlete - by definition.  How you ask?  I am an avid runner with over fifteen years of mileage and competitive racing under my belt and I have never been injured during a race or training for a race.  Keep in mind that this article is geared toward running.  It is meant to get you thinking and get you started – SAFELY!  

The next thing you should do once your doctor has cleared you for an exercise program is to get fitted for a pair of running shoes.  Going to a department or big box store and picking up a pair of sneakers for thirty dollars is unacceptable.  Knowing your foot type and getting the correct shoe will save your knees and keep injury at bay.  (I have a friend who did not take my advice and last year ran his first 5K race wearing dime store sneakers – he injured his knee and has not run since.)

Foot Type/Shoe Type: to simplify, there are three foot types: Over-pronators, Under-pronators and normal arch.  Know which one you are and get the correct shoe.  Some of the different types of shoes include: Cushion, Control and Stability.  (It is doubtful that the department store sales staff will even know what you are talking about if you were to ask them about a control shoe for over-pronation!)  My best advice here is to subscribe to or pick up copies of “Runner’s World” magazine.  Besides being written and edited by professionals, they have an annual “Running Shoe Guide” that is worth its weight in gold. Also, find a local sporting goods store that has actual athletes or knowledgeable staff to educate you and get you fitted properly.  If there is a local running club in your area call and ask them where they shop – I’ll bet they are happy to help.  You may even consider joining.  Just Google running clubs in your area. 

The third thing you should do is to purchase a decent chronograph wrist watch.  With it you can count your laps, measure mile times and keep records of your progress.  I purchased a Timex Iron Man Triathlon Chronograph in 1997 and I’m still wearing it today.  I think it cost me all of fifteen dollars.  Again, worth its weight in gold, so trust me, buy the watch.  Some of today’s fancier watches even come with heart rate monitors that have the ability to download to your PC, but they are pricey and not necessary for results. 

Before we go on, I’d like to take a moment to clear up the walking/running controversy.  Many people walk for exercise.  They will argue that it’s just as beneficial and has less chance for injury.  While I agree that it’s better than sitting on the couch and does indeed present less chance for injury, it also presents less chance for fitness and weight loss.  The fact is that aerobic activity is needed to burn excess fat and there is just no substitute for getting your heart rate up for a good twenty minutes. Running does it every time.  Taking the first step is the hard part and if you can keep at it for three months, chances are it will become a lifestyle.  Jumping rope for 15 minutes works wonders as well.

So, you’ve been cleared by your doctor, you’ve got the right shoes and you’ve strapped the watch on your wrist.  But you’re not ready to start just yet – you still need to learn how to work the watch and look up some stretching techniques.  Once you know how to work the new watch, lace up those new running shoes and spend fifteen minutes stretching PROPERLY.   NOW you’re ready to run.  I advise going to the local high school or sports complex and using their track.  Why?  Well, first because it’s measured out for you – usually a quarter mile – which means all you have to do, is count laps. Four times around and you’ve done a mile, eight times is two miles – so on and so forth.  Second, it’s usually coated with rubber which softens the blow to the joints. Your knees will thank you in the long term if you are going to log the serious miles. 

 Once you get on the track, start your chronograph as you take your first step and run your first mile at your own pace.  In other words, don’t try to set a new Olympic record.  The goal here is to find out how fast or slow YOUR body runs the mile in.  Write it down.  This is now your baseline time – the time all other runs will be compared to going forward.  If you can’t make it around the track four times, that’s okay.  Write down how many laps you did.  Either way, however far you run, it’s your new baseline – you can work your way up to a mile later.  The goal is progress without injury – always remember that.  My motto when running is: “Run with your head, not your ego” and NEVER let faster runners or more fit individuals intimidate you.  Some people are natural born runners, some are not.  Some people are naturally athletic while others have to work at it.  What counts is sticking with it and getting results – no matter how long it takes.  (A good rule of thumb that many runners use is that if you cannot carry on a conversation with a partner while you are running, you are running too fast for your fitness level).  And get into the habit of walking one lap around the track after you finish your run, slowing down gradually.  It’s called a cool down lap and it is very beneficial to allow your body to recover properly.  Coming to a complete stop after a hard run isn’t good for your body. And bring a lot of water.  Hydrate before during and after a run.  DRINK YOUR WATER!!

Also, keep a notebook of your progress.  List the date, the distance, the time you ran it in, your heart rate and even the weather and how you felt that day.  Believe it or not, patterns will emerge when you look back on the data.  I even track my weight in my journals just as an added way to see progress. But remember, muscle weighs more than fat so the weight isn’t as important as the fat burning.  You will see your body change if you stick with it.  Don’t forget to spend fifteen minutes stretching properly AFTER the run as well.  Failing to properly stretch and cool down after a run will certainly raise the odds of injury – I guarantee it.  I cannot stress this enough. 

As you begin to gain fitness, the soreness and stiffness will be less of an issue.  Don’t let sore muscles deter you or stop you – they will adapt!  Just be patient and keep at it.  You will see progress.  As an example: Let’s say that you have worked your way up to four laps (1 mile) in ten minutes.  Depending on your goals, you can either try adding a lap or you can start whittling down your lap times.  Personally, I would continue to add laps until the two mile mark.  Once you can run two miles in twenty minutes, you now have your twenty minutes of aerobic activity to facilitate fat burning.  Then, as your body adjusts, try running each lap a little faster in order to bring your total time for the two miles to under the twenty minute mark.   

As you ad laps and nip at the lap times, you’ll find that using this formula you are soon able to gain fitness, run faster miles and run farther – all without injury. But beware!  Be realistic.  Shaving full minutes off of miles can take years.  Yes, years.  So don’t injure yourself trying to be super-human.   It’s a process and some people will never be great runners. (FYI: I found that cross training on my bicycle shaved a minute at a time off of my mile times when training.) 

If you find two miles in twenty minutes works for you as a training run, stay with it.  Over the last fifteen years I’ve run 5Ks, 10 milers and Half-Marathons and my favorite training distance still remains 4.2 miles. Why?   Because if you can run four miles, you’re all set for an easy 5K, which is 3.2 miles and if you want to run a five-miler, adding a few miles isn’t out of the question.  Training for the long races takes up an enormous amount of time, so I don’t recommend it unless you’re interested in becoming a competitive runner.  And if you are new to running, you are years away from taking on a Half or full Marathon anyway– unless you are one of those select few who excel at the sport and become addicted – as I did. It’s also important to remember that running everyday is frowned upon.  Your body needs time to repair itself.  Running every other day is the recommended routine. 

As far as stretching is concerned, I recommend basic stretching techniques.  They can be found on the internet, in any good magazine or inquire from your sports doctor. If you want a really great workout, I am a big fan of P90X – I use it and I love it.  You can find a used set of discs on the internet or go to www.beachbody.com. And order the whole kit. There are many discs in the set that include: Kempo ( kick boxing), Plyometrics (Jump Training), Cardio, Ab Ripper, Yoga, Core Synergistics, Shoulders and Arms, Chest and Back, Legs and Back, Chest Shoulders Triceps, Back and Biceps and X Stretch (which is a disc dedicated to stretching alone and is the ultimate routine for the aspiring runner). 

Once you’re able to run three miles, another way to gain fitness quicker is to enter a 5K.  Having a goal to prepare for will keep you on track and motivated.  You’ll get a free T-shirt, make a few new friends and connect with a community that is just plain fun to be a part of.  You’ll also feel great about yourself – not just because you are more fit, but because you’ve accomplished the goal you set for yourself.  It also makes things official because you can go on line and look at your race times - posted for the world to see.  As you get better, those postings become rites of passage to new levels of running and fitness.  I use every race I run as a benchmark for my next race – always trying to beat my last time. Once you are an accomplished runner, you may even find yourself trying to run one race a month as I used to do back in the day – when I had more time on weekends than I do now.  Needless to say, my race T-shirt collection is awesome! 

One last piece of advice – and I know that many of you will not agree with me.  It’s why I left it for last.  Take it or leave it, here it is: Running with an iPod and ear buds, I say don’t do it – and here’s why:

When you first start training, it’s important to concentrate on your heart rate, your running pace, your form, your stride, your foot strike – all of it.  Rocking out to your favorite tunes can definitely motivate you, but if you don’t have the basics down and you continue to do them wrong, you’re not going to see results and more than likely, you’re going to get injured because of the bad form and inattentiveness which will also ultimately lead to becoming disgusted from lack of results which then leads a person to throw in the towel and just quit fitness.   The same thing happens to those who fail at diets.  They just get disgusted and quit. 

And here is my biggest reason for not wearing headphones when training: I was once chased by a dog on a training run.  Not your run-of-the-mill mutt, mind you, but a big bad Doberman.  The only reason he did not attack was because I heard his tags jingling on his collar as he ran after me and I stopped in my tracks!  He had me cornered against a tree until his owner called him off.  Because a dogs hunting instincts kick in when they see something running, they naturally chase after it – and take it down if they can. When you have a dog chasing you, you’d better stop running or you’re going to get a hunk taken out of you.  And if that weren’t enough to deter you from headphones, consider this. If you can’t hear a dog chasing you, how can you hear an attacker?  I have a co-worker who is a golden gloves boxer.  He was out on a training run and got jumped by a man who tried to mug him as he ran by.  (Why he tried to mug a victim who was not carrying a wallet we still don’t understand!)  Needless to say the mugger got his butt handed to him and learned a hard lesson, but what if this happened to you?  Wearing ear buds for motivation during a race, with hundreds of people around you is one thing, putting yourself at risk when running alone or at night is another. My best advice is to run with a partner if possible, vary your route often so as not to become predictable and if you have to run at night leave the ear buds at home for your own safety.  Be aware of your surroundings at all times and stay alert.   Your focus should be on your body and your technique, not the music!!

I hope this article has been informative and motivational.  I know it’s not directly wedding related, but many of my clients mention getting into their gowns and tuxedos as being as issue during our consultations, so I figured I’d share what I’ve learned about one of my favorite sports over the years.  I hope it helps you toward your fitness goals.  Nothing beats the feeling of accomplishment and when you feel good, the world is that much better.  Looking great on your wedding day is the biggest reason to go out and get those new running shoes today!  And if you want to run an upcoming race with me, just give me a call!!