Best Running Tips from the Dublin Running Coach Personal Trainer

Here are some great and very helpful running tips and advice:

1.     Use Good Shoes- You have to have shoes that work for you, once you find the shoe that works for you, stick with it. All foot types (high arch, low arch, mid-high arch, flat foot) have different type of shoes that go best with each. So please ask The FIT Potato Running Coach, Dublin Personal Trainer Francisco Gomez if you need help getting a good pair of shoes.

2.     Double Tie those shoes-shoes that come undone are no fun and can cause an injury.

3.     Barefoot running-It works some a few but not for most so please be careful and use barefoot shoes or even running barefoot with caution. Recently, more running related injuries are caused by attempting to run barefoot.

4.     Listen to your body- the human body is an amazing machine, but it too needs its rest so be careful when pushing too hard for too long. The best way to train and get the best benefits is to run hard one day and follow it with an easy day.

5.     Fast running- when it is time to run fast, challenge yourself and run hard but do not run outside of your limits because you risk injury.

6.     Running slow- its only fair if we talk about running slow as well, when its time to run slow, do it. Do NOT run your slow days too fast because it prevents proper recovery, and recovery is the key to better and faster running. If you’re planning to run a half marathon or a long run, do it at a slower pace than your “usual daily out the door” runs.

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7.     Run your own pace- every runner is different and we all have our strengths and we are all good at different things but most importantly we are all at different fitness level. If your going to run with someone please be ready to run a pace that is not yours so you don’t push the other runner too much. If you need a running partner contact Dublin Running Coach Gomez.

8.     Enjoy each run- the most important tip is to enjoy each run the best of your ability. Do it for you and go for gold!

9.     Grateful Running- Each run that you do cherish it as if it was your last because there is many people in this world that wish they could go for a 5-8 mile run. So when you’re out there be grateful you are out there running!

10. GO FOR IT!!! Don’t over think it, go for it!!! Just get out of the front door!

2012 is here….What’s next? Race, Maintain, Strength, Work Hard!

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First, just sign-up for a race. Having a goal will help you stay on track and not just make  the typical mistake of saying, “I will start next week…”.

If your looking for a training plan for any type of race and distance please EMAIL Dublin Running Coach Personal Trainer Francisco Gomez, we will be happy to help you reach your goal safer, stronger, and faster.

Second, maintain your fitness. If you do not like the weather right now but are having a hard time ramping up to race, don’t worry we have training plans that can help you maintain and than be ready to race in the spring. The bad thing is that most wait too long to start training for a race in the spring and have a hard time reaching their goals or even worse become injured.

Third, focus on strength training and make it your primary goal to stay strong during this tough weather. This is the best time to take advantage of the FIT Potato Dublin San Ramon Danville Livermore Pleasanton Boot Camp or Dublin Personal Trainer Francisco Gomez services. The truth is, most people are not running so what better time to focus on getting stronger rather than not running and not doing anything. This goes along with the second thing you must do during this time, maintain.

Fourth, focus and work on your weak spot. We all have our weak spots and this does include diet and bad sleeping habits. Get a hold of those habits and do not allow that to ruin the hard work you are already putting in or about to start. The FIT Potato can help with both personalizing a training plan that’s best for you and a diet plan that will keep you chomping at your goals.

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We all know how hard it is to lose weight or try and reach our fitness goals, so why not make it easier by rewarding yourself…?

Rewarding yourself can be quite simple, perhaps a dinner out on the town, buying yourself a pair of new shoes, perhaps some new jewelry, and lastly it can be as simple as getting yourself something you have been wanting for a while but could not find the reason why to get it.

Recently, an article about this lady that lost 100+ pounds credited reaching her weight loss goals by the use of rewarding herself. She thought 100+ pounds was way too much for my mind to think about so she thought why don’t I just get myself something for my efforts. She rewarded herself with shoes.

Coach Gomez, “I actually buy myself some new pair of running shoes when I accomplish a goal or I treat myself to dinner and a movie”.

So….why not reward yourself for all your hard work? The happier you make yourself with what your doing the easier and more likely you are to continue on that good path toward surpassing your goals.

Appetite comes from the brain! & Hunger comes from the stomach.

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VS HUNGER

In order for anyone to conquer emotional eating, they must know the difference between them and learn how to put a stop to why you feel the need to keep eating. Most over eating habits are psychological and in your mind. Lots of times this emotional eating is caused by anxiety, boredom, and stress. Instead of continuing to eat, face the emotional reason why you feel down, stressed, bored, or anxious. Go out a see a movie or go for a walk to reduce your stress but do not just continue to stuff your face. The easiest way to curb your feeling of eating again is to concentrate on something else and go for a walk or read a new book.

Coach Francisco, “I go for a run instead of allowing sweets to get to me, that’s my weakness”.

Starting your day with protein-rich eggs can keep you full longer and may help you eat fewer calories later in the day compared with a bagel breakfast, suggests a recent study.

Ever thought of starting your day off with eating eggs for breakfast??? Perhaps you should begin to throw in some eggs for breakfast a couple times a week, if you don’t do so already. Research has suggested that protein-rich eggs can keep you feeling full longer throughout your day and help you to eat fewer calories. Eggs sure beats eating a bagel breakfast because you will feel like eating again as opposed to eggs keep you full longer.

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Also, eggs are a good protein source and are high in leucine, which is an amino acid that’s important for building and repairing muscles, therefore you can work harder and reach your goals sooner.

Eggs can help you reach both your weight loss and fitness goals.

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As SPUDS walked into the mall he instantly was able to feel the happy holiday energy from onlookers who stopped in their tracks to see who this “mascot/super trained hero” that was approaching them while they were shopping.

Arriving at Stride Rite, SPUDS was greeted with joyful delight from everyone in the store and the kids whom passed by looking intensely at SPUDS.

SPUDS was at Stride Rite for a Promotional Event who was being organized by our very own FIT Potato Chip Dona Alverez.

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It was interesting to see how many kids lit up when SPUDS waved to them. Although not all kids reacted the same, some small babies didn’t quite know what to make of him, other kids adored SPUDS. EVERYONE wanted to come in to Stride Rite or pass by just to say hiiiii to SPUDS!

SPUDS helped someone pick their shoes out, fitted them their shoes, and lastly helping them pay for the shoes. It was fun to help customers get their shoes but what SPUDS really enjoyed was standing outside of Stride Rite greeting all the kids who came into the store as well as those who passed by heading to another store.

SPUDS mission was to bring a smile to every baby, kid, teenager, and adult.

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One thing that SPUDS really enjoys is posing for a picture. He has his own signature picture poses and he asks those who pose with him to do the same for a better “WOW” effect.

As fast as SPUDS came to Stride Rite, the same way he went “FAST!”. Till NEXT TIME SPUDS!

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….PLEASE STAY TUNE FOR, “THE ADVENTURES OF SPUDS THE FIT POTATO”.

Thank You those who visited: Paul, Dona, Sherry, Bonnie, and Amanda.

Which athletes live the longest?
Is it Power Athletes, Endurance Athletes, or Team Sport Athletes?

Power Athletes: boxers, wrestlers, weight lifters
Endurance Athletes: Long-Distance Runners & cross country skiers etc.
Team Athletes: Soccer, Ice Hockey, Basket ball…etc

Research done in Scandinavia in 1993 showed that; Power Athletes lived an average of 1.6 years longer than non-athletes, Team athletes lived 4 years longer, Endurance athletes lived 5.7 years longer.

What makes Endurance Athletes different and live longer?

A study done by the American Medical Association that was published in 2001 looked at VO2 Max (the maximum amount of oxygen a particular body can take in during exercise).
Sports such as Running or biking requires a high VO2 max, which as your body tries to get precious oxygen to your muscles.

The study showed elite athletes had a lower chance of dying at a given age than nonathletes, but how much lower depended on VO2 max. Endurance athletes had a 43 percent lower chance of dying at a given age than nonathletes. Team athletes had 33 percent less risk, while power athletes whose sports don’t require a high VO2 max, only got a 10 percent protection.

That research did not consideration, what do these elite and endurance athletes do after they are done competing?

Team sports helps get you discipline, camaraderie, sportsmanship, healthy team bonding and later creating friends.Resistance training helps prevent muscle wasting with aging and reduce strength, coordination, and healthy bones.Cross-Training helps prevent and preserve the overuse of the body.

What about major injuries in sports?

Approximately 300,000 sports-related concussions happen each year in the U.S. The sports with the most player concussions are:

• Boxing
• Ice hockey
• Rugby
• Tae kwon do (in females)

Soccer had the lowest incidence of concussions in team contact sports.Sports injuries sometimes require surgeries and can lead to lifelong pain for some athletes. Repetitive motion injuries are a serious risk in some sports, and can have life-changing consequences. Scientists in England found that professional soccer players are 10 times more likely to develop arthritis in the hip than the general public. Many professional soccer players require total hip replacements in their 30s or 40s, which is much younger than most hip replacement patients in the general population. The average age of its hip replacement patients is 64.

Another significant danger in some sports is traumatic brain injury (TBI). TBI can be disabling or even life-threatening — actress Natasha Richardson died in 2009 after she hit her head while skiing, and world-class halfpipe snowboarder Kevin Pearce was critically injured during training late that same year; he spent over three months in the hospital and many more months in rehabilitation.

Athletes who suffer brain injuries can continue to get sicker even years after they stop playing their sport. Dementia pugilistica is a degenerative brain disorder caused by repeated blows to the head that was first diagnosed in boxers. This disease causes severe mental and physical disabilities; it can mimic Parkinson’s disease or Alzheimer’s disease, and it continues to get worse until the patient dies.

Competitive wrestlers have died of dehydration and heatstroke from trying to lose water weight by abusing laxatives or trying to “sweat out” pounds before meets so they can compete in a lower weight category.

Football players who play positions in which being heavier is an advantage, such as offensive and defensive linemen, often put themselves at risk for obesity-related disease.

In a 1994 study for the National Institute for Occupational Safety and Health, Dr. Sherry Baron found that NFL offensive and defensive linemen had a 52 percent higher chance of dying from heart disease than the general population. Many of those heavy linemen died before age 50.

The bottom line is that while endurance athletes tend to have the greatest longevity — endurance, team and power sports all have their own benefits and risks.

If you’re a competitive athlete, do plenty of cross-training and reap the benefits of other sports. The key is to make exercise a regular part of your life — all of it — for a longer, healthier life.

The first Marathon relay team was the FIT Potato Team 1 with runners Jessica Nelson and Dona Alverez.

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The second Marathon relay team was FIT Potato Team 2 with runners Teresa Brosius and Jennifer Youngman.

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The amazing thing about both of these teams was that it was their first half marathon distance ever.

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In a marathon relay, each team has two runners, and each runner has to do a half marathon (13.1 miles) one team member starts the race, and the other team member finishes the second half of the marathon distance (26.2 miles is a full marathon).

Jessica Nelson got off on a good start and pushed through her own limits in order to complete the first half and hand the baton over to Dona Alverez.

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“I felt an amazing feeling being able to do a half marathon…I was so grateful to be able to do such a thing, Thanks to Coach Francisco I was able to complete such a challenging but amazing distance”, stated Jessica Nelson.

Dona too had to push her self in order to finish in a respectable time of 4:56:33.

Jennifer Youngman went first for the FIT Potato teams 2 as she pushed her way down to meet her team member Teresa Brosius.

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Teresa’s willpower had to take over at mile 25 as she made it her goal to run hard all the way to the finish. She did just that even though her legs were hurting she was going to finish and strong.

“I was pleased to hear they wanted to push them selves and run a half marathon…they were ready and I was very excited to see them accomplish their goals”, stated Coach Juan.

“Running a half marathon is a BIG deal, they should be as proud of them selves like I am of them, Great Job Girls!”, stated Coach Francisco.

FIT Potato Results

Jessica Nelson/Dona Alverez 4:56:33

Jennifer Youngman/Teresa Brosius 5:04:00