Discover the Surprising Health Benefits of Barefoot Running

Barefoot running is a growing trend that is gaining popularity among fitness enthusiasts and health-conscious individuals. The practice of running without shoes, or with minimalist shoes, has been shown to offer a range of benefits that can improve your overall health and wellness. In this blog post, we'll explore the surprising benefits of barefoot running and why it's worth considering as part of your fitness routine.

• Improved balance and stability: Running barefoot requires you to use your feet and legs to balance your body. This can improve your balance and stability over time, making you less prone to injury.
  
  
• Strengthened muscles: Running barefoot engages the muscles in your feet, legs, and core, helping to strengthen them over time. This can lead to improved posture, reduced pain and discomfort, and a reduction in the risk of injury.
  
  
• Better posture: Running barefoot can help improve your posture by strengthening the muscles in your feet and legs, and promoting proper alignment throughout your body.
  
  
• Reduced impact: Running barefoot reduces the impact on your joints, as your feet are better able to absorb shock and distribute weight evenly. This can reduce the risk of injury and help you recover more quickly after running.
  
  
• Improved mindfulness: Running barefoot requires you to be present and mindful of your body and surroundings. This can help you focus on the present moment and improve your mental health and overall well-being.

My personal experience has been wonderful. I was suffering from Plantar Fasciitis for quite some time. It wasn't until I switched to minimalist shoes that I felt relief. In fact, the relief was literally immediate. My very first run in Vibram Five-Finger shoes was completely pain free. Later, I switched to Merrell's which look more like a traditional shoe, minus the cushioning. It also has a very wide toe box which helps the foot fall naturally without being cramped for space. I started off with just a mile and then slowly built up. In January, 2022, I ran a half-marathon in my Merrells. The entire time training, running the race and recovering was pain free!

In conclusion, barefoot running has a lot to offer, from improved balance and stability to reduced impact and improved mindfulness. If you're looking to improve your health and wellness, it's definitely worth considering giving barefoot running a try. As with any new form of exercise, it's important to start slowly and gradually increase intensity over time to reduce the risk of injury. If you'd like more advice on creating a plan to switch over to minimalist running, please reach out and I'd be happy to help.

Ran my first 5K of 2023

First 5K in the books & a Half-Marathon for my son!

Yesterday I ran my first 5K of 2023. I had created a training plan for my son who wanted to run a half-marathon so I figured since group offered a 5K as well, I'd run that while he was running the Half. 

His goal was to run a half...big goal was to break 2 hours...dream goal was to run in 1:45 or better. He ran a 1:46! Now, my son is a runner even if he doesn't realize it. He ran cross country a little in school but mainly he focused on track. He ran the 400, 800 and 4x400 relays. So as you can see, distance running wasn't really his thing. But I knew he was my kid and I'd seen him run. He just needed a plan. 

He went out fast, but then again so did I. I wanted to break 40 and I ran a 35:21. The first mile was downhill and flat so it was fast. I hit my first mile at 9:54. I was expecting to be around 12. That's what my effort felt like. Same for my son. He hit his first mile under 7 minutes and he felt like he was running around a 8-8:30 pace. 

He had fun and was proud of himself. He says he may even do it again. For me, I plan on working back up to a half. It'd be fun to run it with him next year. 

As for my personal progress? Well, work has gone off the rails in what is supposed to be my quiet time. I have a special election in March, a county buying new voting equipment and testing it this month and I lost a director in another county so I'm having to watch the office until they can get a new one. I'm up and on the road by 6:30 a.m. and not getting home until after 6 p.m. As a result, my training has been in the toilet, but I have been eating well. Rather than fast food, I've been going to Subway and getting a six inch sub on wheat with a bottle of water or going to the grocery store and getting a sandwich at the deli counter along with a water. I've lost 5 lbs so far. I'm down from 199 to 194 so I'm very happy about that. It's heading in the right direction. 

Today, I didn't run, but I did lift weights in my basement. It's not a finished basement, but there is a concrete floor although it needs lots of work and isn't even in all areas. I have a small space big enough for a bench-type apparatus that has it where the back can go down in a decline, flat, or up at various angles. It must be for kids, or I'm bigger than I think I am because I feel my legs don't fit on the padding part where my legs hang over. Regardless, it helps me keep my back straight during overhead presses and allows me to do a dumbbell bench. 

I am going to figure out a running goal to keep me motivated. I know I want to run a half again, but for right now, I'd like to just get my 5K down under 30 minutes. Honestly, if I do it right, I can actually train for the half and accomplish the 5K goal on the way. 

I really hate that I ever let myself get out of running. At least I retained all the knowledge...LOL. I gave my some tips and tricks I used to get through all the halves I've run. He found them very helpful. Maybe my next post, I'll share those. 

New Year's Resolution 2023 - And How a Coach can Help

I started this year at my heaviest ever weight. I had lost weight last year but gained it back over the holidays. This is very common with most people. I can't speak for everyone, but here's my thoughts on why this happens based on personal experience. 

1. I cut down on sweets and sodas and I lose weight. Once I get to a point where I'm feeling good about myself, I allow for some "indulgences". All of the sudden, it's a few more and few more and soon, I'm eating sweets and sodas again. 
   
   
2. I cut down on sweets and sodas and I lose weight. Once I hit my goal weight, I go back to old habits and the weight comes back. 
   
   
3. I start to exercise but then stop. What seems to happen here is that I exercise, increase my activity, put on a little muscle but then when I stop, which I inevitably seem to do for a variety of reasons, the weight comes back. The muscle I gained starts to turn to fat. A pound of fat takes up a lot more space than a pound a muscle and I'm back to (or close to) where I started.

So how's this year going for me? Well, the first week, I was doing great. I was either running, walking or hiking every day. I lifted weights twice the first week and did some stretching along with the runs. I cut out sweets, sodas and fast food. I lost 2.5 lbs. that first week. 

The second week, I was back at work. I was traveling again, stressed, eating fast food, having a soda here and there, but worst of all - I did no exercise. I didn't run, walk, hike or lift weights. I gained back some of the weight but I'm still down overall for this year. 

The key for me, and the key I believe for everyone is consistency. That first week, I wasn't exercising around the clock. I ran or walked for just 30 minutes. The hikes were longer but the pace wasn't crazy. My weight sessions only took about 20 minutes so not a lot of time out of my day there either.

This week and through the end of the month, work will be crazy for me. I basically have to travel everyday over an hour each way, to take care of a county that is going through some personnel changes. There is a Subway and a grocery store near the office so I will eat there instead of fast food. I can easily avoid sodas if I avoid fast food places. I don't think of Subway as fast food since I have to go inside. In the drive through, it's just so easy to get the combo (which comes with a soda). I have had luck just getting a grilled chicken sandwich and a bottle of water at fast food places, but there's only McDonalds and Burger King in the area and neither offer a grilled chicken sandwich. 

So, what's next? Well, I will get back on track. I will be consistent. I will run more, even if it's at night and in the dark. I have to get on the road so early that I know I won't run before work. The weights are in my basement so it's just a matter of going down there and using them. I did it the first week. I can do it again. I just can't use the excuse, "I'm tired."

What I really need is some accountability. I can coach people and help them hit their goals time after time. But for some reason, I can't seem to motivate myself. The difference? They are accountable to me. I don't have anyone to answer to. Don't get me wrong. I get that I answer to myself. But honestly, if I had someone checking in on me weekly, I'd undoubtedly be more "on task". Maybe I need to start thinking of myself in the third person...LOL.

So, what's the point of this blog post? 1. Be consistent. 2. Be accountable. Those two things will help you hit your goals. Good luck, and don't give up. 

Happy New Year - 2023

Happy New Year!

I can't believe it's January 1st, 2023! I had wanted to be much farther along than I am with my personal fitness. In fact, I ended up making things worse toward year's end. 

I had made a 90 Day Challenge for myself  back in August and when I finished at the end of October, I had lost 8 pounds. This was good, but my goal was 20+ lbs that I wanted to lose. But still a win in my book. Weight loss is weight loss. 

So then, I made a 60 Day Challenge which would take me to the end of the year. My goal was to lose more weight. But instead, traveling for work, Thanksgiving, birthdays, Christmas, vacations, etc...all had me doing whatever the hell I wanted and not making time for running or even eating right. I did a few little things with weights here and there, but nothing that could offset the junk I was eating. 

Now it's January 1st, 2023 and I am the heaviest I've ever been. Ever! I tried to run 4 miles today but had to walk after 3/4 of a mile because my shins were hurting and my legs felt like lead. My shins never hurt and yet they did today and yesterday when I tried to run on the last day of the year. What is so strange, is that before I left on vacation, I had run 5 miles without stopping. So is it mental? Physical? Just an off couple of days? I don't know. My sleep is the same. No better, no worse. 

Anyway, back to the run. I had to walk after 3/4 of a mile. But I was determined to go four miles today. So I ran/walked the whole distance. Coming back I was faster so I either ran more of it, or I ran faster when I did run. 

Upcoming Physical

I have my annual physical in the beginning of March so I have some real incentive to lose weight. No holidays coming up that call for tons of food. Work shouldn't be too crazy either. The one thing is weather, but I just need to suck it up and run no matter the cold. I used to live in Minnesota and ran all the time so I need to tap back into that inner animal or whatever mojo I had back in the day. 

My Plan Going Forward

I do not plan on running every day. Just every other day and then a long run on Sundays. I do want to start doing more with weights. I have the dumbbells I've been using and I got some pool noodles to try and fix my little bench. The padding on my bench got old, hard and crusty. So I got some pool noodles that I will cut to size and hopefully fix the issue.  

I'm not sure if you read my other blogs or not. Hopefully, if you're struggling with getting back in shape, you will see that no matter what, I kept trying - even if the effort wasn't the best. 

So what's my plan now? No more set challenges. Just taking it day by day. I will cut down on sodas and sweets now that the holidays are over. I will be more active. My job has me either sitting at a desk or sitting in the car driving to counties where I then sit and talk. My plan is to really make an effort to run or workout in the morning before work so that way it's done and I have no excuses. 

60 Day Challenge - Week 9

 I am beyond disappointed. I was on vacation all this week except for today, that last day, December 31st. I ate whatever I wanted since last Monday. I had two or more sodas per day. Lot's of fried fish and no exercise. I always make time to run when I go to Virginia, but this trip I did not. It was cold and I didn't pack the right stuff to run in the mornings and failed to make time in the afternoons when it warmed up. I ended this year and this challenge at the HEAVIEST I've ever been in my life. When I first got on the scale this morning, I was 199.2 lbs. About a half hour later I stepped on the scale again and was 198.2 so who knows what the right number is. Either way though, I've never been this heavy. 

 I am starting this week where I was yesterday; 194lbs. But that's better than the 197 I hit last week. 

Day 57: December 27th

For breakfast, I had a bagel with butter and orange juice. For lunch, I had Indian food. I had butter chicken, tandoori wings, rice and naan. I also had a Mai Thai drink. For dinner, I had 10 garlic parmesan wings. I had a birthday cupcake from yesterday and a Coke.

For exercise, I did 25 air squats.

Day 58: December 28th 

For breakfast, I had a cupcake. For lunch, I had 3 slices of pizza. Pepperoni, Philly Cheese Steak and cheese along with a Coke. For dinner, I had fried fish, a crab cake and fried shrimp along with fries and 2 cokes. 

For exercise, I did 25 air squats. 

Day 59: December 29th

For breakfast,  had grits and eggs. For lunch I just had 2 cokes. For dinner, I had a fried fish po boy with fries and a drink called "Ship Faced".

For exercise, I did 25 air squats. 

Day 60: December 30th 

For breakfast, I had a homemade cinnamon roll. Lunch consisted of candy and 2 cokes. Dinner was Chicken Parmesan and pasta at an Italian restaurant on the drive home. 

I didn't exercise today. 

Day 61: December 31st

This morning is when I weighed in at my all-time heaviest...199.2. Talk about upset!

I skipped breakfast. For lunch I had a roast beef sandwich on a Kaiser roll with muenster cheese & horseradish sauce. For dinner, I had 8 pieces of sushi and a mini-Godzilla roll. I actually tried to run today, but only made it .87 miles before my legs felt like solid lead and my shins started to get sore. I walked the rest of the way home for a total of 1.64 miles...again, half of it I was able to run. As if this year couldn't have ended worse for my fitness. 

Signing off now, but I will post a new blog tomorrow.

60 Day Challenge - Week 8

 I am starting this week where I was yesterday; 194lbs. But that's better than the 197 I hit last week. 

Day 50: December 20th

For breakfast, I had a McDonald's Sausage McMuffin with egg and cheese. I also had the hash brown and an orange juice. I skipped lunch. I just wasn't hungry after eating breakfast. For dinner, we made chicken, beans and cheese tostadas. I also had grilled veggies to go with mine.

For exercise, I did 10 x 15lb curls and 10 x 15lb overhead presses.

Day 51: December 21st 

I skipped breakfast. For lunch, I had a roast beef, muenster cheese sandwich on an onion roll with horseradish sauce. For dinner, I cooked and made Tortellini with italian sausage. 

For exercise, I did a combo move with my 10 x 15lb curls but on the up position, I went straight into the overhead press. 

Day 52: December 22nd

I skipped breakfast. For lunch I had a grilled chicken sandwich from Chick Fil-a. For dinner we went out to eat at an Asian restaurant called Itto's. I had the Salmon & Tuna Poke bowl with water to drink. 

For exercise, I ran 5 miles. I had planned on running out 2.5 miles and then run/walking back. However, at the turnaround, I felt OK so I thought, let's go for 3. I kept feeling good at each half mile so I ended up running the whole way. It was definitely a confidence boost. 

Day 53: December 23rd

It is in the single digits today so I'm glad I ran yesterday. There was the lightest dusting outside. The interesting thing is that I've been rather sad lately. I know people get seasonal depression because it's cold and grey and gets dark early, but that never bothered me. I think my seasonal sadness is due to it being cold but no snow. I grew up in Minnesota so cold and grey is typical in the winters. I never knew any different. However, there was tons of snow so playing outside was fun. 

But then moved to Miami, then Austin, TX and then to Asheville. All had/have winters, but none really have the snow. Occasionally, Texas and North Carolina have some snow, but it's very limited and not very much. Interestingly, when there is a lot of snow, those are the days I feel the best. Leave it to me to have some weird version of seasonal sadness. 

Anyways...my weight this morning was 192.6. Last Friday, I had hit 197 and was really pissed. It was my fault though. Fast food twice a day sometimes. Lots of sodas. Lots of sweets. But this week, I reigned it back in and the results make me happy. I don't think I can lose weight during this 60 day challenge at this point, but hopefully, I will not gain any. But then again...what was I thinking trying to lose weight during November (Thanksgiving) and December (Christmas) when I love food and sweets?

I skipped breakfast this morning. I spent the morning wrapping presents, For lunch, I had leftover tortellini and sausage. For dinner, we ate in and made nut encrusted Salmon with mashed potatoes and brussel sprouts. I did have a glass of "spiked" eggnog with Maker's Mark Bourbon. 

For exercise, I did not run. My feet were a little sore from yesterday, but nothing too bad. It was always crazy cold and I did do 5 miles yesterday after having only run twice in the last two weeks. I did however lift my weights. 10 x 15lb dumbbell curls into a overhead press. 

Day 54: December 24th 

It's Christmas Eve! I know I'll eat a lot today with family coming over, baking, etc...but that's OK. It's Christmas and I'm not going to worry about it. I will do my best to limit the amount of sweets though. 

I skipped breakfast and for lunch I had a steak, a chicken and pork taco. For dinner, we went to Carrabba's and I had the Mahi Wolfe (fish) with garlic mashed potatoes. I also had a winter lager beer to drink and a slice or two of the bread with olive oil. 

At home, my wife baked so I did have cookies throughout the day, but I didn't go crazy. At night, opening presents with my kids who came over, I had an eggnog with bourbon.

I did not exercise. I thought about doing my weights earlier in the day but then I thought "I'll just do them tonight before bed.". I did not do them before bed. 

Day 55: December 25th

It's Christmas! I woke up and had a cup of hot chocolate to get in the spirit. 

For breakfast, my wife made hash browns, sausage links, French toast. For a late lunch, early dinner, we went to a Japanese Hibachi Grill where they cook at your table. I had the steak and chicken combo which comes with veggies, fried rice and a couple of shrimp. I did have a couple of cookies totday too.

Day 56: December 26th

Today, we drove to Virginia Beach. For breakfast, we stopped at a place called Biscuitville and I had a sausage and egg biscuit along with a hash brown and an orange juice. For lunch, we really just had snacks in the car and I had a Coke. For dinner, we celebrated my mother in-law's birthday with Mexican food. I had a carnitas burrito.

I have no scale here in Virginia so I have no idea where finished this week. For exercise, I did 25 air squats. 

60 Day Challenge - Week 7

Day 43: December 13th

I skipped breakfast. For lunch I had Moe's BBQ. I had the pulled pork platter with baked beans and potato salad. I had a Coke to drink. For dinner, We had homemade Chicken Pot Pie. I had water to drink. I didn't exercise today.

Day 44: December 14th

I was traveling today for work. I skipped breakfast. For lunch, the county I was in brought in Pizza Hut pizza. I had two slices of pepperoni and a slice of cheese. For dinner, I had McDonald's. I got a Quarter Pounder with Cheese, a medium fries, medium Coke and a six count McNuggets with BBQ sauce. I didn't exercise today.

Day 45: December 15th

For breakfast, I had a Sausage McMuffin with egg and cheese, hash brown and an orange juice. For lunch, I had a Wendy's chicken Parm type sandwich with medium fries and a large Coke. I only wanted a medium. For dinner, I was finally back home and had leftover chicken pot pie. While driving, I forgot that I also had a bottle of Coke, an Almond Joy and a bag of peanut M&Ms.

Day 46: December 16th

After weeks of eating out and drinking SO MANY SODAS, I weighed in at 197 lbs today. 197!!! This was just about at where I hit when I was so mad at myself a year or so ago when I was 197.2 and I said enough was enough. And here I am again. This isn't a 60 day challenge to get more fit. All it's been is "how much crap can I eat". 

I am so frustrated with myself but it's a good experiment. I have been struggling with feeling sad. I've been feeling stressed and even overwhelmed at times with work. I've been traveling a lot so I'm on the road. I get home and I think I'll run or I'll workout, but I'm just so damn tired. In the morning, I think, let me run or workout now before the craziness starts...but it's cold, or it's raining, or I'm tired. It's just been one excuse after another. 

I'd love to just delete all of these weeks of posts for this 60 challenge as well as the last 100 Day Challenge. At least with that one, I did lose some weight. In two weeks, it'll be the end of December. As of now, I've gained 6 lbs during this 60 day challenge. Realistically, the best I can do in the next two weeks is to lose this six pounds and be even with where I began on November 1st. 

I skipped breakfast this morning. I had no appetite after stepping on the scale. For lunch, I had a piece of sourdough toast and a can of sardines (in water, not oil). I also had a protein shake about an hour later. For dinner, we of course got take out because that's what we always do on Friday nights. In fact, my wife and I had a spontaneous date night. We went out for Italian and I had a mushroom risotto with pulled chicken. We had two glasses of wine and we shared a really amazing dessert. It was a donut with cream, sugar and chocolate, which doesn't sound too amazing, but the way it was done was out of this world. 

Before going to bed, I did 10 x 15lb curls and 10 x 15lb overhead presses. My back felt OK. 

Day 47: December 17th 

I had a brunch today which was an english muffin with butter and an onion/cheese quiche. For dinner, I had taco bell which wasn't too bad. I just had 3 hard shell taco Supremes. I did have later at night while watching TV, two mini Cheerwine sodas and about 8 small Christmas cookies.

Before going to bed, I did 15 push ups which were way harder than they should have been. 

Day 48: December 18th

I woke up this morning and weighed in at 195.2. So the weight is starting to come up with some really simple tiny changes. It sure doesn't take much. Consistency is the key for me. 

For brunch, I had a slice of leftover onion/cheese quiche. Shortly after, my wife and I went for a 4.5 mile hike. For dinner, I went to Outback with my stepdaughter. We split Cheese Fries and I also got the Ahi Tuna and an Outback Blonde "Bloke" size beer. 

Day 49: December 19th

This morning I weighed in at 194lbs so feeling good that the weight is coming off. 

I skipped breakfast and for lunch I had a roast beef, muenster cheese sandwich on an onion roll with some horseradish sauce. For dinner, I had a Wendy’s grilled chicken sandwich, a jr. peppermint frosty and a mini-can of cheer wine. 

For exercise, I did 10 x 15lb curls and 10 x 15lb overhead presses.