Learn to Run a 5K
Starting Wednesday August 18th at 7pm, Kari Drouhard (trainer) will be leading a running group.
This program will train participants to complete a 5k race. We will be running in the Cat Caper race, which is held in Clintonville on Sunday September 25th. The cost of this program is $85, which included a 6 week training program with tips on how to map runs and long their distance and the registration fee for the Cat Caper. The group will do one run together (on Wednesdays at 7pm Lane Ave. studio location) each week and each participant will get homework to complete by next meeting. If you have felt like a 5k may be too difficult this program is not too strenuous and will fully prepare you if you put in the work.
To sign-up or for further questions contact Kari at kari@columbusfitness.com
Margaret’s First Sprint Triathlon!
I’m so excited to be able to say I’ve completed my first sprint triathlon! I’ve always wanted to do one but the swimming portion has always really intimidated me. I’ve been cycling and running for years so I wasn’t too nervous about either of those events.
My friend Megan is who approached me about doing it together…the problem was it was only one month out on the day that I actually signed up for it. But I figured now was as good of time as any. The events were .25mile swim, 12 mile bike ride and 2 mile run. I’ve been working out consistently for months, so all I would just have to do is get focused on the swimming and practicing the transitions from swimming to cycling and cycling to running. Which is exactly what I did ….2 weeks before the event….ooops!
The morning of the triathlon I was so amped up! 4:30am did not seem early at all. I was wide awake, excited to get my bike and gear together and enjoy a hot cup of coffee. I was just so excited that I had commited to doing this and not all too concerned with achieving any sort of record breaking times.
The weather couldn’t have been more perfect. A bit overcast, warm and calm winds. The event took place at Alum Creek. Once we were there and had registered and gotten our numbers I started to get nervous. But it was a good nervous, I just wanted to get going already!
Finally it was 7:36am and it was time for the 30-39 age group t get in the water for the start line. I should mention this was an all women’s tri and everyone was excited and cheering each other on. The whisthle, blew and we were off. It is really exciting and scary to be with so many other bodies in the water all swimming as fast as they can. I remember distinctly thinking to myself as I go going and looked around, “What the hell am I doing!” But that thought soon vanished and it was go time!!
I knew my swim would be my weakest point because I had only started practicing laps one week before the event and I have never swam laps in my life. My strategy was to do the best I could at the swim and make up time on the ride and run. Which is exactly what I did. Everyone had killed themselves so much on the swim that they were just walking out of the water to their bike transition, I used that opportunity and sprinted out of the water and to my bike.
I killed it on the bike passing most everyone. When I transitioned to the run that was definatley challening because my hamstrings were SO tight. However, after the first mile I loosened up and picked up my pace. I simply ran as fast as my legs would go because I knew the end was near.
Beat red in the face and breathing like my lungs were going to explode I made it to the finish. I was so excited not to be last. Well, later on that day, after my friend Megan and I had already left and driven home we found out that each of us won 2nd place in each of our age groups AND I won 5th place OVERALL! 
I couldn’t believe it. I was not expecting to place that well at all. My total time ended up being 1:07:41
So what’s next? Another triathlon of course! I’ll keep you posted on how that goes.
Exercising with a Herniated Disk
What is a herniated disk and how does it affect those suffering from this condition?
According to the Mayo Clinic, a herniated disk refers to a problem with one of the rubbery cushions (disks) between the individual bones (vertebrae) that stack up to make your spine. Also referred to as a “slipped disk” or a “ruptured disk”, a herniated disk occurs when some of the softer, jelly-like inner substance of the disk pushes out through a crack in the tougher outer exterior.
A herniated disk can irritate nearby nerves and result in pain, numbness, or weakness in an arm or leg, thus making it uncomfortable or painful to engage in some types of exercise for those suffering from this condition.
What is the cause of this condition?
The herniation of a disk in the spinal column can be caused by numerous factors contributing to the wear and tear of the discs in the spinal column. Aging, degenerative disc disease, or injury to the spine are of the most major causes for this condition, but improperly lifting heavy objects, obesity, and smoking may all lead to a herniated disk as well.
How should you exercise if suffering from a herniated disk?
Ensuring that the body’s muscles remain strong will take unnecessary pressure from your spine through increasing the muscular support for your body’s weight, which is why exercise and physical activity may help your body most fully respond to the treatment of this condition.
The goal of your exercise program should be to increase the strength of the muscles in your core along with those in your back in order to support and alleviate the pressure placed on your spine. Adding instability by using exercise balls, Bosu balls, or other objects that require you to focus on your balance throughout an exercise will force you to engage the small muscles around your spine as well as improving the strength of your core. As these muscles strengthen, they improve the support they can provide to an injured disk and hopefully begin to alleviate the unnecessary pressure place on your vertebrate.
What should you refrain from while exercising with a herniated disk?
Added pressure to your spine is something that should be avoided while engaging in your fitness routine. Squats, dead lifts, or any other exercises that place downward compression on your spine as you lift will not be exercises that should be performed while suffering from this condition. This also includes lifting weights in a vertical plane above your head while maintaining an upright position in your spine while standing or sitting. Instead, use horizontal body positions or exercise routines that don’t place weights above your head. And as always, shooting, pinching, or sharp pain always means you should refrain from that activity!
Exercise Improves Quality of Life
What if just 10 minutes of exercise a day could better your mood, give you more energy, improved confidence, increase motivation, and even increase agility? Well, studies have found exactly that to be true!
With such a stressful economic climate today, we are valuing our quality of life much more. It is important to only stay healthy but feel as good as possible in order to be able to face life’s daily tasks and curve balls.
10 minutes per day can improve your quality of life
Findings from the Archives of Internal Medicine outline the results of study where 430 sedentary postmenopausal women which were divided into 4 groups: non-exercisers, moderate exercise for one hour a week, moderate exercise for two hours a week, and moderate exercise for 3 hours a week. Questionnaires were completed at the end of the trail which found that these women found improvements in all aspects of quality of life (mental health, energy, social functioning, and emotional health). There was a direct correlation that the more the women exercised the greater the improvements.
Even more interestingly, the study found it is possible to be overweight or obese but live 3 years longer than a normal-weight individual who does not partake in daily moderate exercise.
So much activity should you do? The government’s latest physical activity guidelines suggest:
- 2 ½ hours moderate-intensity physical activity (brisk walking) or 1 ¼ hours a week of a vigorous-intensity activity (jogging or swimming)
- Better yet would be 5 hours of moderate-intensity physical activity or 2 ½ hours of vigorous activity
- Two or more days a week is recommend for adults of resistance training which should cover all major muscle groups including chest, back, shoulders, thighs, hips, and abdomen.
- Older adults should follow the same guidelines if able to. If not they should do as much physical activity as their bodies’ will allow. Balance training should be integrated to help prevent falls.
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