(Hint: it’s very important!) Let’s dive deeper into rotational and forward movement while running! This is our last section in our running form series. If you want to catch up on the other 4 key elements to improving your running form, be sure to check out our other blogs from the series here!
What is Rotational and Forward Movement?
First off, what the heck is rotational movement and what does it have to do with your running form? Rotational movement refers to your arm swing in your run. Runners can develop a tendency to swing their arms with rotational movement. Improving your rotational movement will reduce fatigue in your arms and shoulders! Something as small as changing the way you use your arms to run, can benefit you in the long run!
How To Improve Your Rotational And Forward Movement
Arm swing is an easy area to improve on for most new runners. Proper arm swing will keep you running efficiently and will reduce fatigue in your arms and shoulders. Consistency is key, making sure you do it every time is how you break those bad habits. Your arms should be between your waist and chest with elbows bent at roughly a 90-degree angle. It’s important to stay loose and try to keep arm movement minimal. If you do this correctly, you can even slightly propel yourself using your arms. It’s also important that you don’t go overboard with an exaggerated swing, that will only hurt your running form in the long run.
Try to use forward movement as much as possible. Don’t let your arms swing across your body or side to side. One trick is to pull your elbows in toward your sides. Arm swing should generate from the shoulder forward and backward. Try to eliminate any up and down movement in the shoulder. This is key to keeping your upper body loose and avoiding tension.
Overview
Overall, your rotational and forward movement can effect your run in positive and negative ways. I should note that not all rotational movement is counterproductive to propelling yourself forward. There are some advanced techniques such as counter-rotation of the spine and engaging the hips to produce power. However, I find such techniques a bit out of scope for entry-level running.
If you found this blog interesting, be sure to check out the rest of the series on our website!
What is gratitude? And how do you practice gratitude? It’s certainly a buzzword, and it’s also a great marketing term for selling journals. By simple definition, gratitude is:
the quality of being thankful; readiness to show appreciation for and to return kindness.
But for many people, gratitude is a practice. And a lifestyle. It’s a chunk out of their day that deserves a few minutes of priority. And, as we’ll find out in a bit, it’s a practice that offers some amazing repercussions.
Journaling daily about the things you’re thankful for can improve your mood, boost your physical health, and gives you an amazing book of happy things to go back and read.
What gratitude means to me
On a personal level, gratitude is a mindset that I try to maintain. It keeps me grounded, and humbled. It’s a reminder to focus on the blessings, not the battles.
Once you start tallying up blessings, you start to notice new things to be grateful for every day – like the smell of fresh coffee or the way sunlight feels on closed eyelids after weeks of cold and clouds.
I have so much to be thankful for: a husband I’m in love with, two kids that bring me total joy, and a house to call our own. I’ve removed toxicity and connected with people who support me. I have a working mind and body that can do amazing things.
But it wasn’t always that way. I’ve had low points, too – really low, as have we all. Jump back ten years and everything in that last paragraph disappears.
And isn’t it funny how easily we forget what the other side is like – no matter which side we’re currently on?
I think gratitude cuts through thatsmokescreen. It’s seeing yourself and your blessings outside of the confines of your current situation. For me, it keeps me thankful, and grounded.
What are the benefits of gratitude practice?
Some amazing studies have been done on gratitude, which allows scientists to quantify its effectiveness.
Physical benefits
A study published in Applied Psychology: Health and Well-Being found that participants had longer and higher-quality sleep after writing in a gratitude journal for 15 minutes before bed.
The effects of gratitude practice on mental health is just as empowering as the physical benefits.
Psychological benefits
Research done by researcher Robert Emmons tied gratefulness to reduced depression and increased happiness. By focusing on positive thinking, we can reduce toxic emotions which contribute to depression.
Other studies have found that gratitude reduces stress, improves self-esteem, fosters resilience, and can help to overcome trauma.
Social benefits
A study by the University of Kentucky found that people who ranked higher on gratitude scales experienced more empathy and sensitivity to others, and a decreased desire to seek revenge.
And showing gratitude is shown to help strengthen new relationships. Just saying “thank you” to a new acquaintance makes them more likely to continue the relationship, according to a study published in Emotion.
“Ever wish there were a magic pill you could take to boost your energy levels, improve your mood, help you sleep better, increase your kindness and even help you make more money? Unfortunately, no such pill exists, but there is a way you can reap these benefits — without a visit to the doctor’s office.”
All of these things are great to know, but useless if not put into regular practice. So here are a few suggestions on starting and sticking to a gratitude plan.
Journals are the most popular option right now for practicing gratitude. Find one that is beautiful or engaging to you.
Start a journal. I highly suggest buying yourself a new, fresh notebook and keep it by your bed. Pro tip: spritz the pages with calming perfume before using it or hold it over an oil diffuser to add a happy scent to your practice.
Pray or meditate. If journaling isn’t your thing, you can still practice gratitude through prayer or meditation. As you do, focus on the positive things in your life. Pro tip: designate a decent chunk of alone time for this; don’t rush it.
Show others gratitude. A great way to practice gratitude is by showing it to others. Who has made a positive impact on your life?Call them up and thank them for it. Or write them a note, or find them online and write them a message. Pro tip: share how their impact still affects you today.
Set alarms on your phone. This step is essential for me to start a new habit. Set the alarm for a time of day that’s usually open, or 15 minutes before your target bedtime. Pro tip: pick a happy-sounding ringtone and add a label with a gratitude prompt.
Additional Information
To have fun with your practice, check out my next post where I’ve come up with a five-minute gratitude game to add inspiration and nostalgia in your journey.
For additional information on gratitude, check out this life-changing TedTalk hosted by Brother David Steindl-Rast, a monk and interfaith scholar.
And for more Strong Mind content, visit my last post where I discuss self-sabotage and how I’ve been getting in the way of my own health journey.
More Strong Mind content is on its way so be sure to subscribe and follow us on Facebook for the latest info.
“We exist to help our athletes be better prepared for their season and create a union between parents and coaches. Through fundraising, helping hands, and shared talents, we strive to lift our children to reach their full potential on and off of the course.”
I had a phone meeting with the boys Cross Country coach Mr. Scott Earl to learn more about the Bedford Running Club and its community of athletes and families.
The “Mule Pack”
AP English and Literature teacher Scott Earl has been the cross-country boy’s coach since 2011. He shared with me the program’s long history; they made State seven times and several athletes have moved on to collegiate running programs.
The program this year has 30 boys and more than 30 girls who are on the Cross Country team – better known as the “Mule Pack.” The “Mule Pack” has seven athletes on the Varsity team and the rest are Junior Varsity.
The levels/division placements are determined by the athlete’s speed and time, not age or grade. Therefore, a freshman can be on the varsity team.
The program’s athletes may be able to put away their history books for the Summer but the team has a training calendar to follow all year long. Training is definitely important so that athletes keep improving and moving up both individually and as a team, making State and eventually Top 10.
Due to the pandemic the team face challenges like finding safe locations to run, the funding for uniforms, equipment replacement, and events.
Enter Tomahawk Archery, which has a running trail that is safe for the students to practice on.
Teaming up to help the club
By cohosting the Fools for Fitness 5K with Endurance Athletics, the Bedford Running Club community hopes to create an ongoing relationship and partnership between Tomahawk Archery and the Bedford High School’s athletic running program.
The 5K will also be an opportunity not only to volunteer their time but for the students to witness adult runners and how a healthy active lifestyle is a lifelong goal.
Mr. Earl ended our talk by recognizing that the “Mule Pack” has received a lot of support from the community and looks forward to giving back.
Join us on April 3rd to help support the Bedford Running Club, Tomahawk Archery, and Endurance Athletics by participating in our Fitness For Fools 5k! Get registered now!
That’s right! We are putting together a winter challenge to keep you motivated and moving in the right direction through the cold months! Join us in a commitment to stay fit physically and mentally and get the chance to earn free race entries and gear!!!
The challenge is 100% free to participate in. We will be running this and future challenges through the Facebook group! To get registered all you have to do is watch for the Go Live Post on the first day of the challenge. Register by leaving a comment. That is also how most of the challenges will be posted so make sure you turn on notifications for the group!
This isn’t just a fitness challenge. Some of the daily tasks are mental exercises. They will ask you to reflect on what your thankful for, what your looking forward to, and there might even be a surprise or two on the way. Of course there will be some daily tasks that will require you to get moving as well!
What you get:
• Earn Virtual Badges
• Unlock Exclusive Merchandise
• Compete Against Friends
Break 100 points and get entered to win a free race entry to one of our 2021 5k races.
Break 200 points and get yourself a FREE Endurance Athletics t-shirt!
How the challenge works:
You earn points for activities that you complete. Get credit by completing the submission form for each activity, and your progress will be tracked and displayed on our leaderboards.
Earn points:
Task To Complete
Point Value
Register and sign up
10
Recruit a friend to the challenge (max 5)
5 (per sign-up)
Complete your first workout
10
Complete Bonus Goals
1 (per bonus goal)
Complete Daily Fitness Goal
1 (per day)
Complete 20 workouts
15
Complete 30 workouts
20
Complete 40 workouts
25
Complete 50 workouts
35
Challenge Rules:
Points carry no cash value.
2020-2021 Winter Challenge starts on December 27th, 2020 at 12:01am and ends on March 7th, 2020 at 11:59pm.
You can only earn 1 point for the daily goal. Only 1 submission is required, and only 1 point will be awarded regardless of multiple submissions.
Any submission of information through this challenge can be used by Endurance Athletics LLC at its discretion. This includes print and digital distribution including our website and social media platforms.
Your personal information being collected is for the sole use of Endurance Athletics LLC. We will NEVER sell your information to a third party.
Points awarded at the discretion of Endurance Athletics. Follow the rules for submission and if you feel you have been shorted points please contact us so we can adjust your balance accordingly.
To earn the free t-shirt you must earn 200 points prior to the challenge ending.
To earn an entry into our free race giveaway you must earn 100 points prior to the challenge ending. Only 1 entry will be awarded to a single participant after they reach 100 points in the challenge. The drawing will be announced after the challenge is completed and the winner will be notified via email. The free race voucher is valid for 1 year after the date awarded and must be redeemed by contacting Endurance Athletics LLC and providing the race of choice, voucher code, and participant information. The free race entry can be gifted to another individual. The free race entry is valid for any 2021 Endurance Athletics LLC hosted 5k event.
This 2020-2021 Winter Challenge is being hosted by Endurance Athletics LLC and is not sponsored or supported by any third party.
Not sure what to eat before a run? What foods should you eat after a run to boost recovery time? And is eating mid-run beneficial?
Good questions! Here’s the skinny on running nutrition, and the three essential meals that can improve your overall performance.
No, we’re not here to talk about breakfast, lunch and dinner. This series is tailored for runners, so we need to look at meals specific to running nutrition. For beginning runners, this is essential.
The big three are:
Pre-run fuel (what you consume ahead of a race or long run to prepare your body and boost your energy),
Intra-run fuel (the snack that gets you through to the end and at the top of your game), and
Post-run fuel (the meal or snack that kickstarts your recovery).
If you’ve never considered these essential meals, add them to your meal planner. These can seriously help runners, especially beginners, increase speed and endurance.
Fueling pre-run: What to eat before a run
This should be simple, well-rounded, and eaten about three hours before you lace up and head out.
Oatmeal and fruit, paired with a healthy dose of H20, is a great meal to have a few hours before your run. The carbs will boost energy, and the fruit will provide key nutrients and electrolytes.
To get the most out of this meal, think about what your body will need during your run. Obviously you’ll need calories to burn, but not all calories are created equal.
Avoid fat: Generally, our bodies have a hard time utilizing fat for fuel via digestion. (*See note at bottom on keto/low-carb diets.)
Focus on healthy carbs: Non-starchy, non-sugary carbs are your best option to boost energy without crashing mid-race. (*See note at bottom on keto/low-carb diets.)
Boost electrolytes & get hydrated: This is a great time to sneak in electrolytes. Drink plenty of fluids throughout the day, then taper off before your run so you won’t need to stop for a bathroom break.
Avoid heavy food: Fats and fiber sit heavier in your stomach and can be stressful to your digestive system.
Add a last minute snack (depending): Long distance runners and those pushing a difficult pace should grab a light snack shortly before starting. If you’ll be running less than an hour, this won’t be as critical.
A good pre-run meal would be a banana and oatmeal, or an apple and an English muffin. For the optional last-minute snack, consider a granola bar.
[Note on keto/low-carb diets: For those on a low-carb diet running short durations, you probably won’t need carbs pre-run. For endurance athletes on a low-carb diet, one option is dual fueling carbs and fat, which involves a partial carb load prior to a long duration run. Leave a comment if you’d like more information.]
Fueling Intra-Run: What to eat during a run
This can be a little tricky (eating while running is rarely graceful), but it’s a must-have for long distance runners.
How do you eat while running while keeping your speed (and dignity)? The answer – keep it simple.
(Note: If your run is shorter than an hour and a half, this probably isn’t necessary; focus on your pre-nutrition instead.)
Your body has an energy reserve of muscle and liver glycogen. How far that stored fuel will get you is only discovered through trial and error.
If you often crash mid-run that means your body is running out of glycogen reserves. Try adding an intra-run snack. Options include:
1) Sports fuels
These include race gels, blocks, gummies, and more. These work great, are widely available online, and come in a TON of different flavors.
One downside: this option can be more expensive.
Racing gels, like these from GU Energy, simplify the nutrition you need mid-race, and are available in different flavors.
2) Whole foods:
Whole foods can be more of a challenge to eat mid-race, but they’re doable and can save you some money. Just keep a few things in mind:
Is it easy to eat? It shouldn’t give you dry mouth, be too chewy, too hard, or fall apart easily.
Is it easy to open? You’ll need to open it while running.
Is it high in calories? Shoot for 100-300 calories per hour depending on the type of race, overall duration, and intensity.
What are the macros? You want mostly carbs with a little protein.
Will it stand up to different temperatures? You don’t want it melting in the heat or becoming too hard to eat in the cold.
Personally, I like oatmeal, mashed potatoes, granola bars, or rice cereal added to an electrolyte drink.
Stay hydrated. All. Day. Long.
Regardless if you chose sports fuels, whole foods, or skip the intra-run meal, remember to stay hydrated!
The more you sweat, the more critical this becomes. You should constantly replenish your water and electrolyte intake during your runs.
Hydration is critical during a run. Water works great to replenish fluids, but you can also use sports drinks to boost electrolytes too.
Fueling Post-Run: What to eat after a run
This is the time to replace what your body spent during the run, and can jumpstart your recovery. Your body worked hard – reward it.
Protein shakes are a great option after your run because protein is needed for rebuilding muscle. Add some fruit and a sports drink, and you have a perfect post-run meal.
While you run, your body is using stored muscle and liver glycogen (and some fat) for fuel. If you run hard or long enough, your body can use up all reserves. To restore your glycogen levels, add starchy carbs and fruit to your post-run meal.
You’ll also lose water and electrolytes through sweat. Depending on the amount of sweat and how much you drank mid-run, you may be dehydrated post-run (and low on electrolytes). Sports drinks will help with both. Drink up!
Lastly, your muscles take a beating when you run. Your body needs to repair itself. So add protein (a primary building block for muscles) to jumpstart your recovery.
To sum up, your post-run meal should be a good balance of carbs, protein, electrolytes, and fluids.
A good meal could be a banana, a protein shake, and an electrolyte sports drink – just watch out for added sugar in shakes and drinks.
Now it’s time to experiment
Such simple additions to your running routine can make major improvements to your speed, endurance, and recovery. So, get to meal planning!
One last critical tip! Be sure to try out all three mealsprior to race day to figure out what works and what doesn’t. Once you find a good system, don’t change it up last minute.
Drop any questions or meal suggestions below!
Ready for the next post? We’re about to round out our nutrition series with a deep dive into hydration and electrolytes. Be sure to subscribe to get an alert as soon as it drops.
