conclusion.

So overall, I'd call my project a success. I was able to learn a lot as well as do a whole lot by being more active and taking time to run as well as work out which I really enjoyed. Even though I had a bit of a hard time finding time with homework and other things I had to do and procrastinated at the beginning I eventually got into the schedule and made running more of a habit. I might not have ran the full half marathon but I got within a few miles of one and plan to run one this summer. I was able to learn a lot about my own abilities and health throughout the course of the project which I also found valuable. It has been good to maintain the health that I have been blessed with.
My mom (mentor), sister and I have also enjoyed running together a little bit more. I know she'll still keep me on track and we will continue to do this activity together. I hope that I am able to keep this habit that I got started and to push myself further as I continue. 
Thanks for following along!


1 Cor 6:19-20 “...your body is a temple of the Holy Spirit which you have from God. You are not your own...glorify God with it.”

fuelling your workout

This post details types of food to support an activity such as running...because you can't run too far too long on empty.


If you're planning on running for a long period of time then it's important to have eaten a good meal (with complex carbs, protein and some healthy fats) a few hours beforehand. You want a source of complex carbohydrates because they break down slowly, providing a more constant source of energy. This could be granola, a whole-wheat sandwich with cheese or peanut butter, wraps with lettuce and veggies... and so on. Avoid eating foods that are fibrous or cream-based because these are more difficult to digest and may upset your stomach.







Sometimes it's also good to eat a small snack ten minutes or so before you actually go run. Bananas are high in potassium which is important for people doing physical activity. This is because potassium builds muscle. It also is necessary to break down and use carbohydrates (which you need as energy.)

Trail mix has nuts in in which supply your body with protein, among other things. Almonds for example contain potassium and healthy fats. Other seeds, nuts and dried fruits are a source of other essential vitamins and minerals that your body needs.

After you run, having something that contains simple carbohydrates. Such things include milk, energy bars, fruits or sugars.  It's best to each such things 20-30 minutes after a run because that is the optimal time for you muscles to absorb energy. Chocolate milk has been chosen as a very good source of after-workout energy due to the 4:1 carb to protein ratio.

progress

I have posted a bit about what I've been learning regarding running but haven't really posted about my own experience thus far.
Current Records
Fastest 1k: 4:40
Fastest 1 mile: 8:48
Fastest 5k: 30:03

I've quite enjoyed this passion project because it's just extra motivation to get outside and run. Sometimes there isn't a lot of time for it, but I have been able to keep it up as well as see improvements as the weeks have gone by. When a few days go by and I have been too busy to take an hour and run, I actually become frustrated because it's become an activity that I've gotten used to as part of my weekly routine. It's become less hard to be motivated to go because I want to beat a record. It always feels rewarding to come home knowing I've been outside, ran for a good amount miles and been active. There have been noticeable improvements in my endurance. Sometimes when I'd run I would take breaks and walk a bit in between but now that only tends to happen on the long ones. I've been able to run faster too as I run more distance but not taking too much time to do so. I find that I enjoy moderate distances the best. Super long runs are hard, super short ones aren't very satisfying! Recently I got a new pair of running shoes, which have actually made a bit of a difference. I noticed that my feet hurt as I increased the distance that I ran, also they didn't offer a lot of support and my knees were sore after a long run. The bottom tread of my was very worn out...it was time for some new footwear. So I went shopping and found a pair of running shoes that were light, had decent traction and also offered sufficient support. (As an added bonus, they were on sale and they look cute.)

My mentor for this project is my mom who also runs frequently. We've ran together a few times, and I've taken my younger sister with me as well. It's fun to challenge each other (especially my mom now as we've been getting her to run for longer distances.) She's asked me about how far I've been going and progress I have made. We have discussed benefits, tips and the health aspect to running together throughout this project. It has been fun to include her in what I've learned. Finally, there is some connection from this passion project to my faith. Running is a way in which I can stay healthy, but also appreciate the health and abilities that I have been given. Spending time building relationships and in God's creation is also one of my favourite parts about my passion project.
I'm excited to wrap up the project soon, but I also can't wait to continue to pursue this activity in the future as it's been a positive, rewarding experience so far.

cross training

In a previous post I mentioned "cross training." Essentially, that is when you do different types of athletic activity in addition to your main one, which for me would be running. 

The purpose of cross training is to maintain and strengthen the muscles that are not used directly in the running activity, and also can prevent injuries by correcting muscle imbalances. Cross training also works the muscles you do use frequently in a different way. Improving overall muscle strength means that athletes are able to continue to improve in their specific sports as well as avoid potential damage.If an injury occurs during running then sometimes it's best to wait for a bit before getting back into the activity. During that time you don't want to lose muscle strength and endurance and cross training is useful for that type of thing as well. 

Running as an activity may have a lot of benefits but some other parts of your body may be neglected if you focus just on one thing. Hence how cross training is beneficial.

Cross training basics for runners

• Use some workouts or activities that in terms of muscles used are related to running. They should also be  in the  aerobic exercise category. Options include elliptical trainers, biking, stationary bikes or swimming. Even activities like walking (done for longer periods of time) may build endurance. Also include exercise that uses muscles that running may not involve as much; mainly the upper body. Having other workouts that you do in addition to running is good for this. (I like to use Nike Training Club, which is a workout app, in order to maintain more of an overall fitness.)
• When cross-training keep your heart rate at or above 70 percent of your maximum heart rate (220 minus your age) most of the time. This basically means hard work and lots of sweat - cross training isn't intended to be easier!
• Combine cross-training and running to maximize your fitness with lower actual mileage. You can use the other activities you do as part of your weekly activity in order to not overdo it and burn yourself out.
• It's also reccomended to include higher impact activities in cross training because running is a high-impact as well. Don't let your body get too used to doing lighter things because then when you run it won't be prepared for the higher stress of that exercise.

Should you want more information about cross training and running, feel free to check out the links below.
Information sources:
http://www.runnersworld.com/tag/cross-training
http://www.active.com/cycling/articles/the-best-cross-training-for-runners
http://runnersconnect.net/cross-training-for-runners/
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1566

the facts about running

Reasons to run. 

-Individuals who are active are much less likely to develop various types of cancer.
-Remain healthier even later in life
-One of the most efficient and effective ways to burn calories
-Improves memory over time
-People who are active and sweat weekly actually have better, healthier skin
-Better balance
-Running can help produce stronger bones by building bone density
-As an impact exercise, running also builds muscle.
-Improves core and back strength as well as posture
-Running increases the brain's serotonin levels and it's been studied that being active regularly may improve the way that your brain naturally manages stress
-Increased lung capacity, can reduce respiratory illness symptoms
-Running may help you maintain a better blood pressure
-Maintain a healthy body weight
-The more active you are, the better  & quicker your body is able to rest when you sleep.

How to run.

Running with good posture and at a good pace makes a lot of difference stamina-wise. This visual serves as a quick reference for some tips to be able to run without feeling super exhausted and also to avoid tense/tired muscles.

Essentially, it's important not to tense or slouch when you run. Breathe deeply too! A lack of sufficient oxygen inhaled results in muscle cramps which can very quickly bring your pace to a stop. Establishing an even breathing rhythm that is steady also sets a pace for you to follow as you run. 

Keep hydrated! Your body uses a lot of water for energy and also as sweat as you run. Muscles will begin to cramp up if you don't consume enough water to fuel your activity.

Don't just push yourself to run farther, but also run shorter distances but faster. Keeping a balance between endurance and speed runs is a good way to not overexert yourself but still improve.

Note that running is not about going super fast all of the time. It's about having the right balance between speed and what you can maintain for a longer amount of time. Running also isn't about always going super long distances all of the time. Most of the time it's good to do a moderate length run to keep it up while adding a longer distance every once and a while (2-3 times per month). Also set goals for yourself that you can attain and work towards like beating best times or increasing your distance. 

Information sources:

http://greatist.com/fitness/30-convincing-reasons-start-running-now

http://healthyliving.azcentral.com/short-long-term-beneficial-effects-running-5244.html

how Nike+ Running works

Here is a basic introduction to how Nike+ running works
and how it's been useful in my project {mostly keeping
track of and organizing progress} and basic features.

With the running app you can set up a program for
a set number of weeks and it comes up with a
standardized program based on your level
(intermediate) and goal distance. Unfortunately, I quickly
learned you can't adjust things like run frequency. Although I began
with the half marathon Passion Project program, I don't exactly
 follow the schedule because I can't run five days a week. But it does
give me a good idea of how much I ought to be progressing
 each month as well as certain goals to reach.

To set up a run, you can either just start
with a basic run or choose options
like time run, distance run, or record run.

This would be an example of setting a distance run. (You can
select the distance you want and  it'll report back your
progress during your run.)

This is one of the weekly progress screens
shown in the program. It displays the
set amount of miles per week (run 5 days
for a total of 16mi) and lets you know
how many miles you ran as well as
pace and farthest distance.

This is a sample of after you finish your run, taken
from a run done in March. It gives you the option to
 select where (terrain wise) you have run and then tells
you the basic details, including time, average pace,
calories burned and your route distance. 

The app also notifies me when I should be running
and about what distance I should be running for.
As is seen, on a 10 mile week then not
every run is for 10 miles. There is the "peak" run,
and then smaller runs to maintain fitness. Usually
I get daily notifications for this which can be
helpful!

scheduling

One of the biggest frustrations so far regarding this project is the lack of time during weekdays that there is for running. Typically I get home from school by 5 and then just don't have time between homework and other responsibilities and can't go. Weekends are usually the best time and so Saturdays and Sundays I intend to run both days. Using Nike+ to schedule and remind me to run hasn't really worked out the best. It counts on 5 runs per week which I can't modify (but that's just unrealistic.) Plus it schedules Saturday the rest day which is actually my best day to run. I've decided that three to start is a decent number, some weeks may have two but it depends on how busy I would be that week or other things that may come up. Also, when training to run I've learned that you don't just have to run but other activities (cross training) are good to do.

I decided on a relatively loose schedule found on the goals page and will use the app just to record the length and time of each run as well as other things like personal bests and such.