New Years Resolution for Running & Fitness

Happy New Year!  It's time to make some resolutions regarding your fitness.  Maybe you want to run your first 5K.  Maybe you want to run faster or simply lose weight.  Perhaps you'd like to try a new distance like a half or even full marathon.  It's really up to you.

If you did not meet your goals for 2011, there is no reason to give up.  2012 is a whole new start.  If you are a runner, look back in your running log (or computer) and I bet you will see why you were just short of your goals.  The training log does not lie.

There are lots of reasons we don't hit our goals.  Perceived lack of time, personal matters, injuries, etc... All of these can be fixed. 

Perceived lack of time:  Treat your fitness like any other necessity...make an appointment.  Set a time of day, on certain days of the week, and commit to that time just as if it were an appointment. Let's face it, we could all watch a little less T.V.  Actually, watch all the T.V. you want...but work out while watching, on commercials, or record your shows, exercise and then watch them commercial free.

Personal Matters: While going through difficult times, the last thing on your mind is probably fitness.  But keep this in mind.  Exercising can actually clear your mind...make you see things more clearly.  Most of the solutions I've come up with to problems, have been while I was training or shortly after.

Injuries:  Let's face it...it's hard to log miles while suffering a leg or foot injury.  However, that doesn't mean you have to stop training.  Work your upper body with weights.  Get in the pool where there is no impact at all.  Be creative and you can stay in shape through cross training.

One other reason for not hitting our fitness goals is not having a proper plan.  If you are doing the same thing over and over, and not seeing results, something is wrong.  Maybe you're not training hard enough.  It's even possible that you are training too hard.  Again, review your exercise log and a lot will be revealed.

Good luck in 2012 - as the Mayan Calendar shows, it's not the end, but the start of a new beginning.

Certified Track & Field Coach in Asheville, NC

I just passed my USATF (USA Track & Field) Developmental Certification Exam!  I am now a Certified Track & Field Coach.  If you or anyone you know needs help with sprints, hurdles, long jump, triple jump, shot put or discus events in the Asheville or Buncombe County area, please let them know about me, Coach John Noce, and this site.

The USATF and the NFHS (National Federation of State High Schools Associations) have teamed up to offer a great online course for anyone that's interested.  It's reasonably priced and since it's online, easy to take classes when it's convenient for you.

New Year's Day 5K in Asheville - Resolution Run

Looking to Run a 5K in 2012?  Why put off what you can do right away?  If you're up for it...the Asheville Track Club will host a "Resolution Run" on January 1st.  This is run through Biltmore Forest which should mean a beautiful run!  Details below are copied from the ATC website.

"The Asheville Track Club will be hosting a Resolution Run on January 1 2012 at 2:00PM for current ATC members. Registration will be in the South Forest Ingles parking lot starting at 1:00PM.   

The run will begin across Hendersonville Rd on Busbee Rd just inside Biltmore Forest. The finish of the run will be behind the Biltmore Forest Town Hall next to the police station. 

This is a free run to all ATC members in good standing. If you want to run and are not a member just join the Club on the spot and you will get an ATC t-shirt and you can run. 

There will be something at the finish line for everyone. This is a low key, fun race so come and enjoy your first run of 2012!"

Christmas Gift Ideas for Runners

Roadrunner Sports has free shipping and 10% off with no minimum purchase.  This is a great place to do all your shopping for that special runner in your life.


Core strength is very important to runners.  A strong core makes a strong runner.  The Ab Circle Pro is a great way to get in an abs workout, no matter what the weather is like outside.

Will Running Help with Depression?

Recently, someone asked me "Will Running Help with Depression?".  Without hesitation, I responded with a solid "YES!"  I've been running since 1983 and during that time, I've had to battle a lot of personal issues that would depress anyone.  In fact, looking back, it would be easy to say that I wasn't running for something, but rather running away from my problems.  Actually, while I may have been running away from problems, I was at the same time running toward solutions.

I could go into how running releases natural pain killers called endorphins, but I won't get into the scientific aspects.  Let's just say that running has always given me a sense of well being.  When I'm done with a run - even one that didn't go so well, I still have a sense that I've done something.  Completed something.  I feel proud of myself for getting out there and trying. 

Running also clears my mind.  I think better when I run.  Maybe it's the hypnotic sound of my rhythmic steps and breathing.  Maybe it's the fresh air.  Perhaps it's the sounds of nature as I run along a river or on a trail deep in the woods.  Regardless, I feel free when I run.

In essence, I personally would recommend running any day of the week over drugs or therapy.  I'm sure many will disagree with me on that, but that is how strongly I feel about running.  Keep in mind, I'm talking about feeling down and sad.  If someone were suicidal, or otherwise extremely depressed, naturally I would recommend professional help.  However, I'm talking about the majority of people.  The ones who life just pushes around sometimes.  Maybe more than it should.  Without running as an outlet, I'm not sure how I would have made it this far in life. 

Get in Shape by Being a Kid Again

Want to be in great shape without having to go to a gym all the time or run miles upon miles?  Why not try being a kid again.  Run, swim, climb, bike, jump (play leap frog, jump rope, hop scotch), join a sport, and choose the right drink (more on this later)...

I know you may think I'm crazy, but hear me out on this one:

• Running:
  Naturally, this is my favorite.  But I'm actually not talking about long distance running.  I'm talking about short sprints like when playing tag, Ultimate Frisbee, running away from the girls or boys who we all knew at a young age had cooties.  Sprinting is a great exercise for working your anaerobic system and giving you a fat torching workout.  Next time you're at the park with your kids or your significant other...play a game of tag, or race to the tree...it will be fun.
• Swimming:
  Have you ever seen a kid near a lake or ocean, who didn't want to swim?  Swimming is a great way to get exercise with very little impact.  It also works your entire body which is great too! 
• Climbing:
  Kids are natural climbers.  They want to climb trees, rocks, etc...  Climbing causes you to use a variety of skills and senses.  Looking for the place to grab or place your foot, feeling for grooves that will provide a grip, pushing off with your legs, pulling up with your arms, etc...  It's an amazing way to use muscles that you may not use that often.  Next time you're at a park, release your inner monkey and climb a tree.
• Biking
  Remember as kid when you got the new baseball card, or wanted to head to a friends house.  Did you walk?  Nah...You hopped on your bike so you could get there in record time.  Biking is great exercise and in fact, there are tons of debates on Biking v.s. Running: Which is better?  Personally, I think it's an individual's preference.  Next time you have to go to the bank or the store down the street - go green and get some exercise by riding your bike.
• Jumping
  Jump rope, leap frog, hopscotch...all are very fun and very exhausting.  If you watch late night infomercials, you will no doubt hear the word "Plyometrics" or "jump training".  Guess what...you don't need to be a personal trainer to know this is a good workout.  Kid's have known forever!
• Team Sports
  Do you love watching basketball, baseball, or some other sport on T.V.?  Why not participate.  There are so many ways to play team sports - even as an adult.  Join a group at the Y, join an adult Soccer or softball league, or any of a dozen other sports.
• Best Recovery Drink
  As a kid, I hated milk, but absolutely loved chocolate milk.  It's funny, because at my kid's elementary school, some teachers frown on the kids getting chocolate milk.  I think they are just focusing on the word chocolate.
  
  As a matter fact, 1% low fat chocolate milk is considered to be the best recovery drink after a tough workout (or recess...) because it has everything the body needs: It replaces liquids which the body has lost due to sweating, has carbs which an athlete needs for fuel, has protein which repairs muscles, and has electrolytes.  Mooove over Gatorade - there's a new sports drink in town!

There are many other ways not mentioned here, but rather than list them all - just observe kids and see what they do.  You'll have a blast and never realize you're exercising!

Trail Running in the Fall

I absolutely love running on trails, especially in the fall.  Going around a lake with the leaves changing colors and breathing in that crisp cool air is just so invigorating.  However, there are some hazards to be aware of when trail running in the fall.

Fall is hunting season in many places.  Make sure to wear bright colors when running.  This way, you are not mistaken for whatever is in season.  If you don't have bright colors, whistle while you run, sing a song, talk to yourself...do something - so it's clear you are not an animal.

Fall is also when the leaves are...well...falling.  While it sure looks pretty, the leaves obscure things on the trail such as rocks, roots, stumps, etc...  These can all be tripping hazards, so make sure to shorten your stride and be alert.  If you do find yourself falling, look toward a soft patch.  We tend to go where we are looking...even when falling.  By focusing on the rock or stump, you will actually tend to fall toward it.  Look away and aim for the soft patch!

Hopefully this helps.  Get out there and enjoy the leaves!

Happy trails!