Go With What Works!

I recently had a really funny conversation about what people do before they run.


When I was training for the marathon, I had the weird quirk of having to eat a baked potato and mandarin orange fruit cup before I ran every long run on Saturday morning. If I ate this, I could run no problem, if I did not eat this, I could barely finish my run. ( I know, when I look back, it was all in my head).


My husband observing this, suggested that I just buy a bag of potatoes and a mandarin orange pack of six then I would be good to go for a couple weeks. I did, but it was not the same. I just didn't have the umfphh I needed to complete those runs. So, for the remainder of my training, every Friday night, I would pick up my breakfast!


I have friends that stop before the group run for a Cinnamelt at McDonalds. I think that they are crazy, but am so impressed that they can run after eating those. . .and they are great runners!


I suppose. . .don't mess with what works!

Team Member of the Week: Michael Dec

Name: Michael Dec

Occupation: Auto Body Tech / MBA Student

Kids: Cameron . . . He's 2 1/2

Pet: Stormy the Shih Tzu

Campus you attend: Valpo

Is this your first time running a half marathon: Yes, I don't believe I've ever run more than three miles

Best running shoes: New Balance is sooo comfy

Do you listen to music while you run: No music . . . It's my quiet time

What type of cross training do you do: Well, I'm using my motivation for the half marathon to also do a little weight training

Do you usually run in the morning or in the evening: It's so much more peaceful outside in the a.m.

Health Beat Week 3: Running Style

Running Style

by Dale Brink, D.P.M., F.A.C.F.A.S. 

Bill Bowerman, in his coaching days at University of Oregon, would say “Run Tall”. This sums up the style of many of the recent and current greats in long distance running. You should run standing up fairly straight, not leaning forward, twisted to one side, or tilting backwards. You should be looking ahead at where you are going, no staring at your feet or the ground. 

Starting with the foot: Where should you contact?
Studies have shown that good long distance runners usually contact with the midfoot. Slower runners contact between the midfoot and the heel, faster runners a bit further forward. While there may be exceptions to the rule, this is a good way for most beginning and intermediate runners to start out. It allows for better shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. Your muscles will then be used in a manner that is similar to how you walk.

Hips & Head:
A line from your head through your hips should end up at your foot. Keep the head fairly straight and look ahead. Turns to the side should be done carefully and usually from the neck up to avoid twisting your body and making you unstable in your forward progression.

Arm Carriage:
First, and most importantly, don’t tense up and carry your arms stiffly with your hands balled up into a fist and your elbows completely bent. Relax. Carry your arms at your side somewhere between your waist and your chest. Make sure they are not too high or too low. One arm swings forward while the other one goes backwards. This occurs opposite to the foot and leg motion. 

Knees:
The knees do not have to come up very high for long distance runners. Only sprinters or those chugging up a hill have to lift their legs high.

Stride Length:
One of the biggest problems of form in long distance running is overstriding. Make sure that you don’t do this, it can lead to a host of problems including Achilles tendonitis, ITB pain, and illiopsoas muscle pain.

Breathing:
While some like to tell you how to count your breathing in seconds both in and out, we will just tell you to keep breathing, deep and regular. In most cases your breathing will take care of itself, as you run faster, you’ll breathe faster. 

We will leave no one behind!

Wasn't sure if the group run/walk should be canceled since it was a holiday weekend. Decided we should get together because if any of the runs were to be canceled it should probably be 4th of July since that falls on a Saturday.

Had a great turnout, the weather was beautiful, and lots of questions from other running clubs as to what we were doing and why. . .it is always fun when people are asking you questions that bring up the subject of church. . .Faith and God got some great PR!

I like to walk with different groups of people just to see how they are doing and get to know people a little bit better.

Some that I was walking with were concerned about the 3.5 hour time limit for the race and that they might get left behind. . .Since it was Memorial Day weekend, and we are all remebering our armed forces and those who have fought and died for freedom and our country. . . I reassured them that TEAM RWANDA is kind of like the military. . .we will leave nobody behind! We are all in it together until the last person crosses the finish line. This is one of the benefits of being part of a team!

Team Member of the Week: Deana Wilson

Name: Deana Wilson
Occupation: Director of a Retirement Community
Kids: 2 (Tyler, 15 & Abbey, 11)
Campus you attend: Dyer
Is this your first time running a half marathon: Yes
Best running shoes: For me, I can only wear Ryka brand shoes. They make a runner out of someone who is FAR from runner material!
Do you listen to music while you run: Absolutely!
Who is your favorite artists to listen to: I listen to a variety of artists…I need motivating fast-paced music that I can focus on. I like Third Day as well as many other pop/rock groups…old and new. 
Do you drink Gatorade/Vitamin Water/Powerade/water to stay hydrated: I only drink water. If they could only make a Gatorade that tasted just like water.
What motivates you to run: Until this event, it has always been the personal challenge as well as the fitness benefit that motivated me to run. Running for the benefit of the children of Rwanda adds a completely new level of motivation. To be able to be a part of a group that will change the lives of people who desperately need it, is so moving. 

Health Beat Week 2: The Importance of Stretching

The Importance of Stretching

by Dale Brink, D.P.M., F.A.C.F.A.S. 

Before beginning an exercise regime, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Before stretching warm up with a 10 minute walk or slow jog. You may then stop and gently stretch. Stretching exercises should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the proper muscles in the back of the leg and thigh (posterior), and do not to forget about the anterior muscles.

Here are some basic stretches that you may want to do before and after your run/walk.

Wall Push-Up: This stretches the Achilles and calf muscles one leg at a time. Stand with the rear foot approximately two to three feet from the wall. The rear leg should be straight, the front leg is bent and your hands should touch the wall. Feet point straight ahead, heels are on the ground. Hold for ten seconds, switch legs, repeat ten times.

Knee Clasp: Lie on a firm surface. A carpeted floor or grass is best. Bring both knees to your chest. Hold for ten seconds. Repeat five times. This stretches the hamstrings and lower back.

Hamstring Stretch: Straighten one leg, place it with the knee locked on a foot stool. Bend your body and bring your head towards the leg. Hold this position for ten seconds. Switch sides, repeat ten times.

Information based on a document produced in cooperation with the American Podiatric Medical Association. 

And We're Off. . .

It is the start of our twelve weeks of training!

It is an exciting time, because now it is warm enough, and I can run outside. It is a little bit sad, because now it is warm enough, and I know I have to run outside. . . :) If only I stayed in shape during the winter!

We had a great group run/walk on Saturday. A couple of water hazards along the way, didn't keep anyone from completing the mileage. The rain held off until the last walkers were under the pavilion! Lots of new teamates and a few familiar faces from last year. It is always a joy and a privilege to meet the team and hear each person's story and why they decided to run/walk with TEAM RWANDA.

So far. . .we have 163 people on the team! The Rock 'N' Roll Marathon will be closing registration soon, because they have reached their capacity. If anyone has friends or family that are still contemplating running/walking have them sign up immediately!

Team Member of the Week: Jody Bosman

Name: Jody Bosman
Occupation: Secretary
Kids: No
Pets: An adorable English Mastiff named Dierks 
Campus you attend: Dyer
Is this your first time running a half marathon: Nope, this will be my 6th half marathon; second time doing it with Faith Church.
Best running shoes: I am fond of my New Balance 1223. I over-pronate and these have been wonderful!
Do you listen to music while you run: I have to listen to music on my long runs —it keeps me moving when I don’t feel like it.
Who is your favorite artists to listen to: Right now it is Matt Redman
Do you drink Gatorade/Vitamin Water/Powerade/water to stay hydrated: Water while I run, Gatorade after my run.
What motivates you to run: I love being outside and running gives me a chance to enjoy it while clearing my mind and relaxing. I am even more motivated when I can use my running to raise awareness/funds for a good cause! Also, the fact that it gets you in shape doesn’t hurt either! 
Anything else the team should know about: I like to trip people as they run past me. So I’d encourage people not to pass me or if they need to, they should swing wide left!

Health Beat Week 1: Proper Footwear

Proper Footwear for the Walker/Runner

by Rose Nyenhius, Certified Personal Trainer

Choosing the proper pair of running shoes is one of the most important steps in making the Chicago Rock n’ Roll Half Marathon an attainable goal. We were all created unique and that means there is no “best” shoe for all runners/walkers. Selecting the correct shoe involves analyzing the walker/runner’s biomechanics, determining the correct size and the goals that need to be met. Using that information will then narrow the choices of shoes to an appropriate few.

Feet come in all different shapes and sizes. Arches can be either high or low and this will affect what the foot does during a stride. Some feet roll inward excessively after hitting the ground. This is known as overpronation and is common for those with low arches. There are running shoes made specifically to help compensate for this biomechanical action. Other feet roll outward and a different type of show would be needed for this action.

Assessment by specialized running store consultants can help a walker/runner in making the best shoe choice based on the individual’s needs. Keep in mind that the best time to make a shoe purchase would be at the end of the day or after a training walk/run. The foot is at its largest then so a correct fit is attained. Running shoes should be changed every 300-500 miles so that proper stability, cushioning and protection can be provided to the walker/runner. A “packed out” running shoe cannot offer these benefits and therefore injury is being risked.

TEAM RWANDA recommends two running stores:

Fleet Feet 
635 East US 30 
Schererville, IN 46375 
219.864.1000 
www.fleetfeetschererville.com
*Mention that you are part of TEAM RWANDA and at the end of the summer the store will donate a portion of all TEAM RWANDA sales back to the project. 

Running for Kicks
7158 West 127th Street
Palos Heights, IL 60463
708.448.9200
www.runningforkicks.com
*Mention that you are part of Team World Vision, TEAM RWANDA and you will receive a 10% discount on your purchase.