Holiday shopping can be an extremely stressful experience. What do I buy? How much should I spend? Will they like the gift? Maybe I should just give cash? If you find yourself asking these questions around the holiday season, you’re not alone! Fortunately, I’ve taken some of the work off your hands by outlining a few “must have” gifts for your favorite runner, regardless of your spending budget.

1. Magazine. Inspiration can be achieved through the written word. If my sporadic blog or daily tweets are not doing the trick, perhaps a running magazine will. An easy, cost effective gift for your favorite runner could be a yearly subscription to one of the major runner magazines. Here are a few of the more popular ones: Runner’s World, Running Times, Women’s Running (preferably only for your female friends), Trail Runner, and Ultra Running. Usually there are discounts around the holidays, so this yearly gift will only “run” about $12 to $20.
2. Road ID. Nothing says I love you like a wrist or ankle identification band. On a serious note, wouldn’t it make you feel more comfortable, and hopefully the runner as well, to know that their personal information is with them at all times in case of an emergency? These products range from $15 to $30 and can be customized with the personal information of your choice. They come in a variety of colors and have been endorsed by elite cyclists and runners!
3. Apparel. Never underestimate the power new running apparel has on the mental psyche of a runner. Running can get monotonous, especially throughout the winter months. New clothing energizes runners to get out and log in the miles, despite the frigid temperatures. Well received winter apparel would include caps, gloves, socks, tights, and thermal base layers. Want to find out which piece of clothing is most needed by the gazelle in your family? Hint: through casual conversation mention, “I don’t know how you run in the winter time…don’t you get cold?” Hopefully, their response will be something along the lines of…“yeah I know I could really use a new pair of gloves this season.”
   
4. Watch. A watch can be a runner’s best friend or greatest foe. Regardless, most runners rely on this device to keep them accountable and competitive. Watches can run from $30 to $300. A simple athletic watch/timer/stopwatch will not break the bank and perhaps suit your runner friend quite nicely. However, the latest gadgets to catch on are GPS devices. These gadgets track a runner’s mileage, pace, time, calories burned, and route. Warning: Once a runner experiences a GPS watch, they will never go back!
5. iTunes Card. Still not convinced with these suggestions or looking for a last minute item? Most runners would welcome an iTunes gift card to shake up their playlist. What a great stocking stuffer as well!

If you are unsure about any of these products or want further guidance before making your purchase, I would be happy to consult with you. If you desire face-to-face dialogue, then I would recommend a visit to your local running store where qualified staff can point you in the direction of a perfect gift for your favorite runner! Shop well…

Bull City Coach

Bryan Brander is a school principal by day and runner/coach by morning, night, and weekend. He began his running career, entering his first race, at the age of twelve and was blessed to have the opportunity to run competitively in high school and college. Since then he has been coaching runners and sharing his knowledge, training, and success, while also competing in a variety of distances from 5Ks to 50 milers, and enjoying his love for the sport along the way. In 2010 he founded Bull City Coaching, a comprehensive running resource to deliver his coaching on a larger scale. Bryan ran his first Get Your Rear in Gear event in Raleigh, N.C. on March 5, 2011. You can follow Bryan on Twitter or email him for more information.

He as also been chosen as “Mr. March” for the 2012 Colondar, created and sold by GYRIG partner, The Colon Club. (Sidebar: We have to take some undeserved credit for Roger being chosen, after all we’ve known he was the model type for a long time, as he has been featured on our Facebook profile picture several times in the past year-or-so.)

An article by Mike Baird of the Corpus Christi Caller-Times recently featured Roger’s story about overcoming a cancer diagnosis with a healthy lifestyle, and proudly sharing his involvement with Get Your Rear in Gear. Read his story, then head over the The Colon Club to order your Colondar.

“My son told me that cancer changed my life,” Rojas said. “And he’s right, but not in the way some people might think. It made me stop and look at my life, and now I live a better life than I was living.”

- Roger Rojas, as told to Mike Baird, of the Corpus Christi Caller-Times

Photo by Michael Zamora, Corpus Christi Caller-Times

Read the story en Espanol.

I have a question about how many calories I need per day. I track all my calories, and I work out about 4 to 5 times per week with a mix of cardio (spinning, running, or elliptical) and weights.

I’m 5’7.5″ and weigh 135. (My weight moves between 132 and 135.) I eat fairly clean — lots of vegetables, fruits, and lean proteins and nuts. No fried foods, not much sugar. I do like wine but I count the calories.

How much should I be consuming per day? I’ve read various estimates from 1800 to 2100 per day, but if I go to a spinning class and burn 600+ calories, plus do weight training before, how much should this increase my intake? Sometimes I’m sooo hungry, especially in a heavy-workout week, but I don’t want to gain.

Answer from Get Your Rear in Gear trainer, Dana Neve:

Your exercise and nutrition plan sounds great! Based on your measurements and level of exercise, if you’re trying to maintain your weight, then a 2,100 calorie diet is just about right. On the days that you are feeling more hungry because of an intense workout make sure that you are eating high protein, nutrient dense foods with good fats to keep you satisfied. Healthy foods that will help keep you full longer include avocados, raw nuts (almonds, walnuts), eggs, apples, almond butter, leafy vegetables, beans, lean meat and whole grains just to name a few. Drinking enough water is important too. Sometimes dehydration is mistaken for hunger.  Based on your weight you should drink about 10 glasses of water throughout the day.  Exercising, eating healthy and being aware of your calorie intake is a great formula for your fitness success!

Dana Neve

Dana Neve is a New Orleans native living in the Twin Cities for the past eighteen years with her husband and two teenage daughters.  She is a black belt in Tae Kwon Do, runner, fitness coach, motivator, speaker, avid spectator of her kids’ sports, and has been a guest speaker on the radio.  Fitness has always been a part of her life, but it wasn’t until 2000 that she became passionate about it.  After being diagnosed with fibromyalgia and having a negative reaction to the medication prescribed, she decided to control the symptoms with exercise and proper nutrition.  The results were life changing and it has become her mission to help others lead longer, healthier, and more fulfilling lives through fitness and nutrition.  She coaches people around the country developing nutrition plans and recommending workout programs for her clients, while motivating and supporting them along the way. She is dedicated to helping people achieve their goals and would love to help you too.

To learn more from Dana, connect with her on Twitter, her Facebook page, or email her.

With 19 years of running experience under my belt and through working with hundreds of athletes, I have determined two solutions for “beating” the heat: (1) move to a cold weather location, or (2) purchase a treadmill. If those two options are not fiscally or logistically sound then please read on!

1. Be Strategic. The hottest time of the day falls in the late afternoon. So, avoid it at all costs.  This may sound simplistic, but I am amazed at how many runners I see pounding the blacktop in the peak of the heat. Adjust your lifestyle during the summer months when possible and take advantage of the longer days. Get to bed earlier and start your day with a morning run. The temperatures are typically 15-20 degrees cooler in the early morning. Also, alter your routes by finding a shaded course or trail that is protected from the sun. Certainly there are night owls reading this article that are balking at the idea of waking up early to get in their workout. I understand completely because I used to share the same lifestyle. However, I urge you to give it a shot for three weeks. This will be enough time to adjust to the routine and reap the benefits. If the early morning can’t fit into your lifestyle or the three week experiment fails, then try a late evening option.
2. 

   Photo by Mike Baird

   Invest. Are you surrounded by cotton? If so, replace those cotton t-shirts and shorts when with lightweight, wicking materials. They will keep you cooler during the summer months and help distribute the sweat. Speaking of purchases, one of the best $20 investments you can make is a lightweight, breathable running hat. Hats not only keep sweat from pouring down your face and into your eyes, but they keep the direct sunlight off your face. Keeping your face in the shade will prevent squinting, which expends energy that you could be using to get through the workout and keep your body cool.

3. Hydrate. Hydration is a not a new concept. However, it is easy get caught up in the daily happenings and forget to hydrate throughout the day. Have you ever caught yourself guzzling a bottle of water before you walk out the door for your run? Clearly, this is better than nothing, but staying hydrated throughout the day will help you during the workout and prevent your body from depleting additional resources. Once out the door, hydration every 20-30 minutes during your run is best practice. There are many handheld running bottles that can be purchased at your local running store to facilitate this process. At a minimum adjust your routes to hit a water station (e.g. a public water fountain or your home) every 30 minutes.

Some  Final Thoughts. Even if you follow the preceding advice to a “T” you’ll find yourself dragging some days. Part of running is experiencing those awful days at times. These runs tend to occur at a higher rate in the summer months, so be prepared for them and look forward to your next run. Finding a running partner to join you at least once or twice a week will keep you motivated to get through your workouts. Do not get caught up with beating the clock either. You should ignore the watch at least once and week and force yourself to get in one recovery run per week at a relaxed, enjoyable pace.

Remember, there are only a few finite solutions for “beating” the heat, but hopefully these tips will increase your success in “managing” the summer months. Best of luck with your training! Run well…

Bull City Coach

Bryan Brander is a school principal by day and runner/coach by morning, night, and weekend. He began his running career, entering his first race, at the age of twelve and was blessed to have the opportunity to run competitively in high school and college. Since then he has been coaching runners and sharing his knowledge, training, and success, while also competing in a variety of distances from 5Ks to 50 milers, and enjoying his love for the sport along the way. In 2010 he founded Bull City Coaching, a comprehensive running resource to deliver his coaching on a larger scale. Bryan ran his first Get Your Rear in Gear event in Raleigh, N.C. on March 5, 2011. You can follow Bryan on Twitter or email him for more information.

FROM GET YOUR REAR IN GEAR TRAINER, CHRIS FREYTAG:
Before you throw in your workout towel, first know you aren’t alone. Most people who try to lose weight hit a weight loss plateau at some point. My best tip to you is before you give up, change things up!

It sounds like you are doing a lot of cardio—which is great for calorie burn and heart health, but by adding some strength training, you may just get off your plateau and on your way to your goal! Muscle will rev up your metabolism because muscle uses more calories at rest than body fat. So the more muscle you have, the more calories you’ll burn, even when you’re staying perfectly still. And don’t worry, you won’t get bulky doing strength training; you will just get firm!

So try these four ideas to bust through your plateau:

Try mixing up your cardio routine: Our bodies are great at adapting to routine, but if you surprise your body with a different workout, you will see change. Choose something you don’t normally do: jog, bike, power walk, try a fitness DVD, or any other cardio exercise that interests you. When you do the same thing, you get the same results. Do something different!

Add strength training: Add some strength training with free weights, machines, or muscle sculpting classes to help boost your weight loss. Or use the weight of your own body—squats, lunges, push-ups, planks and pull-ups are great for seeing results!

And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your Resting Metabolic Rate over time.

Keep a food journal: Food journals are so successful at helping people lose weight, because it’s the practice of writing down the truth. Make sure you are recording what you eat in your food journal—even when you take a bite here and there or nibble when you are preparing a meal.  Food journals can be the perfect accountability partner. Plus, once you have a successful week or month, you will know exactly what you ate and you can follow that it again—your very own success plan!

Check your attitude. What are your thoughts about your weight loss and your ability to achieve it? You really do get what you focus on. If your thoughts are defeatist, you will be defeated. If you think positively, you will be positive and persevere. Empower yourself with healthy thoughts, supportive of your goals.  Also, you mentioned your diet is strict. Don’t forget to let yourself indulge in your favorites on occasion. Being too strict and not enjoying what you eat can make you throw in the towel for the long-term. Eating healthy can be fun—make sure you are enjoying yourself!

Fitness expert Chris Freytag

**Chris Freytag is the Chairman of the Board of Directors for the American Council on Exercise and a certified personal trainer.   Chris is also an author, blogger, speaker and TV personality on the subject of health and wellness. For more information go to www.chrisfreytag.com .

Have you ever found yourself reading through running magazines, asking veteran runners, or combing the web for running advice to take you to the next level? If so, good for you! There is a strong body of research and commonly accepted running practices that are widely utilized among the running community. With that said, every runner has a unique set of needs, goals, and lifestyle, and you want to make sure the advice works for you. In six short paragraphs I am going to attempt to provide insight and best practices for beginning runners:

1. 

   Pace. Find a training program specific to your needs. If you are training for a race, choose a race specific plan. If you are looking to get in shape, there are basic plans out there for that as well. A simple search on the web would be a great starting point. Once you find a program, start slow and give yourself multiple months to build your mileage. Running is an endurance sport and the training is no different.

2. Terrain. Alter your running surface when possible. Softer surfaces (e.g. trails and grass) will be gentler on your body and allow you to rebound for the next run more quickly. However, balancing trail running with roads will train your body to tackle both surfaces successfully. If you are training for a road race, do not train solely on trails, and vice versa. Lastly, treadmills provide convenience to the average runner, allowing them to complete their workout without leaving home. The same warning applies to treadmills…try to supplement with softer surfaces. Also, always set the elevation grade on the treadmill to 1-2 degrees to simulate real running and to save your legs.
3. 

   Company. Running allows individuals to relieve stress, reflect on their day, and let their minds wander. Adding music to your workout can help elevate these sensations. Allowing your body to slip into a Zen-type state can be euphoric, but sometimes you need that extra motivation to take your mind off the workout or help you get in that last mile. This is where your friends or local running group come in handy. Many beginner runners are apprehensive to join a group run. My advice, “don’t be, you’ll thank me later.” Running groups are very welcoming and offer a wide variety of paces!

4. Listen. Your body is brilliant and an amazing creation, so listen to it. If you begin to develop sore muscles, add extra stretching or take a day off. If there is a pain that doesn’t seem to be going away, bring out the ice or frozen bag of corn after your workouts. Many times an extra day of rest will save you from battling an injury for weeks down the road.
5. 

   Gear. Make sure you get professionally fitted for a pair of running shoes at your local running store and use these shoes for running only (editor’s note: see Bryan’s advice about shoes here). As far as clothing is concerned, lightweight wicking apparel helps with sweat distribution. Cotton is not very breathable and therefore traps the water, leading to chaffing or chills. This is true with socks as well. Go ahead and invest in a few good pairs of thin, breathable socks. And speaking of chaffing, don’t be too ashamed to apply some petroleum jelly to your feet and toes to prevent blisters. Oh yeah, I almost forgot…bloody nipples. No one wants to talk publicly about them, but they are common and painful! Let me just say waterproof band-aids are lifesavers.

6. Fuel. Stay hydrated and be particularly mindful throughout the summer months and as you add distance. If you experience headaches, dizziness, or cottonmouth on a run you are most likely severely dehydrated. Prevent these symptoms by drinking plenty of water throughout the day and treating yourself to a little snack an hour before your run. This will help provide the extra fuel needed to complete the workout. Ideally, you should try to consume water or a sports drink every 20 minutes when working out. Fuel belts and handheld water bottles are great solutions to drinking on the run.

Best of luck with your journey and remember that you are not alone! Run well…

Bryan Brander is a school principal by day and runner/coach by morning, night, and weekend. He began his running career, entering his first race, at the age of twelve and was blessed to have the opportunity to run competitively in high school and college. Since then he has been coaching runners and sharing his knowledge, training, and success, while also competing in a variety of distances from 5Ks to 50 milers, and enjoying his love for the sport along the way. In 2010 he founded Bull City Coaching, a comprehensive running resource to deliver his coaching on a larger scale. Bryan ran his first Get Your Rear in Gear event in Raleigh, N.C. on March 5, 2011. You can follow Bryan on Twitter or email him for more information.

Image by Mark Laita

An article by Leslie Goldman in the July 2011 edition of Runner’s World magazine gives you the perfect excuse to enjoy summer produce: to stay hydrated during runs and summer work outs.

The article calls out some of summer’s best fruits and vegetables, including strawberries, avocados, cucumbers, and tomatoes, as ways of not only getting the hydration you need, but also getting post work-out recovery and other essential vitamins and minerals needed to get and stay healthy (and maybe even prevent cancer?).

Here’s some juicy news: Drinking water isn’t the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. “Eating a three-ounce cucumber is like drinking three ounces of water, but better,” says Howard Murad, M.D., author of The Water Secret. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner’s performance and health.

You can read the entire article, ‘Eat Your Water,” here.

Then start running!

We received this question through our Facebook page and sent it to one of our fitness experts for her opinion.  Remember, before you try any new exercise regimen you should talk with your physician.

Use caution when beginning any new exercise following surgery. Be sure to check with your doctor.

Question:
Do you have any tips for getting your abdominal area back in shape after surgery? It’s been 6 months and I can’t seem to get the strength back. When I do crunches it feels like it pulls where my main incision was and it hurts in a stingy kind of pain and I can’t do many at all. Thanks!

Dana Neve, personal trainer:
First of all, make sure you have clearance from your doctor for exercise.  The advice I am giving is fitness advice, not medical.

I have had the same issues with stomach incisions and understand that “stingy” pain.  There are several reasons for that.  Sometimes scar tissue can restrict the movement of nerves that can cause inflammation which causes the pain. Also, the skin in that area becomes tight which can cause that pulling feeling with certain movements. Gently massaging the scar is usually recommended, but again, talk to your doctor first.

The key to firming and toning muscles is to make exercise a habit.  It must be a part of your daily life. And you cannot get the results you want without proper nutrition. The most important thing to remember is that 20% is exercise and 80% is nutrition. Abdominal exercises are great for toning up your muscles but don’t do much for the body fat that is covering them up. To get your abdominals back in shape you should have a fitness routine that includes cardio and resistance training.  You can get toned, even ripped, abs without doing a single crunch! Always keep your core tight no matter what exercise you are doing.  I am a big fan of plyometric training and HIIT (High Intensity Interval Training) to get your entire body into shape.

Dana Neve

Dana Neve is a New Orleans native living in the Twin Cities for the past eighteen years with her husband and two teenage daughters.  She is a black belt in Tae Kwon Do, runner, fitness coach, motivator, speaker, avid spectator of her kids’ sports, and has been a guest speaker on the radio.  Fitness has always been a part of her life, but it wasn’t until 2000 that she became passionate about it.  After being diagnosed with fibromyalgia and having a negative reaction to the medication prescribed, she decided to control the symptoms with exercise and proper nutrition.  The results were life changing and it has become her mission to help others lead longer, healthier, and more fulfilling lives through fitness and nutrition.  She coaches people around the country developing nutrition plans and recommending workout programs for her clients, while motivating and supporting them along the way. She is dedicated to helping people achieve their goals and would love to help you too.

To learn more from Dana, connect with her on Twitter, her Facebook page, or email her.

Running Blogger, and Get Your Rear in Gear Baton Rouge participant, Katie M. Key

I love Twitter, nevermind that as communications director for Get Your Rear in Gear it’s a part of my job, but it can lead you to people and places you may not come in contact with on a normal day.  Take for example @katieRUNSthis. Katie M. Key is a runner in Baton Rouge, we chatted over Twitter a bit in April around the Get Your Rear in Gear Baton Rouge event and I have been following her on Twitter ever since.  Today I found out she also has a blog, with some great information about running.

My IPod - Photo Links to Katie's Running Music list.

I’ve been looking for a good list of running songs.  Katie has a great list here arranged by BPM (beats per minute). I’ll subscribe to Katie’s disclaimer about the music, but maybe you’ll find something listed here that will help you Get Your Rear in Gear.

I’ve got a couple of these on my IPod already, but I think my ITunes account is about to become very busy in the next few days.

Re-energize your workouts

Not feeling motivated to get your rear in gear because you’re sick of the same old workouts? Or maybe your just looking for some different workouts that you may never thought of or just never got around to? Well here are a few ideas that should put a new and exciting twist on working out and that will for sure have you off your rear!

Cardio Kickboxing: Blend athletic drills and martial arts to create an intense cardiovascular workout. A cardio kickboxing workout includes basic kickboxing moves such as bobbing and weaving, ducking, as well as punches and kicks. You get a complete workout all while having fun kicking, punching and moving. A great stress-buster, too.

Zumba: It’s a fusion of Latin dance styles, including salsa, mambo and cha-cha with aerobic/fitness interval training that creates a dynamic, exciting and effective workout that tones and sculpts. It is fun and easy to do and a great way to get your rear in gear without even knowing it.

Water aerobics: A series of aerobic exercises along with the use of water weights that takes place in shallow water and is a perfect workout for anyone. Any age or fitness level can get started. This workout forces the body to continuously move to keep balance and engages more muscles because of the water’s resistance, which means it causes very little stress on the joints but shapes and tones your body.

Hip Hop Cardio Dance: If you hate exercise but love to dance, this is for you. It uses hip hop dance moves and techniques while moving to the pumping rhythm of hip hop songs. It’s a total body workout without the feel of one.

Bosu Ball

Bosu ball workout:  A newer twist on step aerobics and balance exercises. It uses an inflated rubber hemisphere that is attached to a rigid platform. When the dome side is up, the device can be used for athletic drills and aerobic activities. When the device is flipped over so that the platform faces up, it creates intensity to your workout by creating instability. It’s a good workout without any complicated choreography.