Cheryl’s Personal Story: Running at 50

Running has been a constant in my life since I was in high school, but it hasn't always been easy. I've faced injuries and setbacks along the way, but I've also learned how to adapt and make changes to keep running as I've gotten older.

I was told to stop running after a tailbone injury in high school and again after a snowboard injury in my mid-20s. But I didn't let those setbacks keep me down. Instead, I found ways to modify my running routine and incorporate other exercises to support my body.

Now, at 50 years old, I continue to run 5 miles in the rolling hills with my boxer five days a week. How do I do it? By incorporating all the tips and strategies listed in this blog, as well as Pilates, GYROTONIC(R), and GYROKINESIS(R) exercises, into my exercise routine over 20 years ago. These exercises have helped me build strength, flexibility, and endurance, all of which have contributed to my ability to keep running.

I firmly believe that it's never too late to start taking care of your body and incorporating exercise into your routine. If you're dealing with an injury or other limitations, don't give up on exercise altogether; instead, find ways to modify and adapt your routine to work with your body's needs.

Running Tips for Injury Prevention and Better Performance

Blue Belt Technique

One of the first things I teach my fitness clients is to put on their "Blue Belt".

In studio, I put a nylon belt around the bones of their pelvis and squeeze it pretty snugly so they could understand the sensation. It just so happens to be blue, which is why we call it the "blue belt".

When this belt is around the pelvis, it simulates the activation of three main muscle groups: 

1. The Transverse Abdominus 

2. The Pelvic Floor and 

3. The Multifidus Muscles along the spine. 

When these muscles are active, there is a support system in the body that facilitates relaxation in the neck and shoulders, effortless upright posture, and equal weight distribution among the feet. It evokes a feeling of physical peace.

Everyone’s first question is "Can we wear this all the time?". "NO!" If you were to wear this belt all the time, that muscle group would become weak and not support you at all. That’s a recipe for disaster.

At home, you can use any belt around your pelvis to simulate this tool. It can sometimes be difficult to get the belt tight enough on your own, so if you have the option, you might ask a buddy to help with this step.

Now, here’s the real goal: After you take your belt off, can you put your imaginary belt on? Remember the sensation and engage the same muscle groups. By doing this, you begin to train your muscles to support a posture that will decrease the stress on the body. This is true for all your daily activities, but especially when you’re exercising.

Remember the next time you’re out running to put on your imaginary "blue belt."

Lean Forward Slightly While Running

My second tip is to slightly lean forward when you run. Most running coaches recommend this lean, but the one thing that needs clarity is the place in your body where this lean is coming from.

Be careful not to lean forward from the hips or waist. If you lean from the hips or waist, it can put too much strain on your low back. Rather, this lean should be at the ankle joint.

Practice this standing still. Put on your imaginary belt, and then slightly lean forward from the ankle. It gives you the feeling of falling forward. If you’re doing this while you run, it will propel you forward. When you are being propelled forward during your run, your speed will increase.

Now, let's dive into some more tips on running.

Running is a well-liked workout that can aid with cardiovascular health, mood enhancement, and calorie burning. Whether you're an experienced runner or just getting started, it's crucial to take precautions to avoid injuries and enhance your performance. In this blog post, we'll provide some running safety and efficiency advice. Warm up and cool down properly.

Warming Up Before a Run

Before a run, warming up can help your body get ready for the physical demands of running, lower your risk of injury, and boost performance. Dynamic stretching should come after a brief round of light aerobic activity, such as jumping jacks or stationary jogging. In order to develop flexibility and mobility, dynamic stretching entails extending your joints through their complete range of motion. Leg swings, hip circles, and lunges are some effective dynamic stretches for runners.

It's crucial to cool down with some easy workouts and static stretching after your run. To increase flexibility and avoid muscular tightness, static stretching involves keeping a stretch in a still position for 30 seconds. Hamstring, calf, and quad stretches are a few effective static stretches for runners.

Strengthen Your Muscles and Core

Your running form can be improved, injury risk can be decreased, and performance can be increased by having strong muscles and a stable core. Planks, lunges, hip bridges, and squats are effective workouts for runners. To increase strength and power, you can also integrate resistance training with weights or resistance bands.

Gradually Increase Your Mileage and Intensity

To prevent overuse injuries and develop your endurance, it's crucial to gradually increase your mileage and intensity. As a general guideline, you should only increase your weekly mileage by no more than 10% per week. Interval training, hill repeats, and tempo runs are other ways to change the intensity of your workouts.

Wear Proper Shoes and Gear

Wearing the right footwear and accessories can help improve performance and lower the risk of injury. Look for running shoes that are supportive, cushioned, and stable for your foot type. To stay dry and comfortable throughout your runs, you might also wish to invest in apparel that wicks away moisture.

Watch Your Running Form

You may run more effectively and decrease your chance of injury by using proper running form. Keep your head up, shoulders back, arms straight, and fall on your forefoot or midfoot rather than your heel.

Listen to Your Body

Running requires paying attention to your body's signals. Stop running and sit down if you experience any pain or discomfort. Pushing through the discomfort puts you at risk for more severe damage.

Incorporate Cross-Training and Rest Days

Cross-training with different types of exercise, including swimming, cycling, or Pilates, can help you get fitter overall and lower your risk of getting hurt. Rest days are crucial to giving your body the time it needs to heal and recuperate from the physical strains of running.

Physical Therapy Studies:

Here are two studies conducted by physical therapists that provide insights into injury prevention and rehabilitation for runners:

1. Taunton JE, Ryan MB, Clement DB, et al. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. 2002;36(2):95-101. doi:10.1136/bjsm.36.2.95
2. Buist I, Bredeweg SW, Bessem B, van Mechelen W, Lemmink KA, Diercks RL. Incidence and risk factors of running-related injuries during preparation for a 4-mile recreational running event. Br J Sports Med. 2010;44(8):598-604. doi:10.1136/bjsm.2008.04886

External Links:

1. American Council on Exercise - Running Tips for Beginners
2. Runner's World - See what they say about shoes in 2023

Incorporating these running tips into your routine can help you get the most out of your running experience while staying safe and injury-free. Remember to start slow, listen to your body, and have fun!

If you're interested in incorporating Pilates, GYROTONIC, or GYROKINESIS into your exercise routine, I invite you to call us at 512-215-4227 to get started with CORE Therapy & Pilates. We offer a range of services, including physical therapy and personalized exercise programs, to help you achieve your fitness goals and support your overall health and wellness.

What are some ways you can improve your immune system during the COVID-19 pandemic?

The immune system, an intricate network within our bodies, has become the epicenter of discussions in the wake of COVID-19. However, it's crucial to remember that this interest isn't merely tied to the pandemic; it serves as a broader reminder about the importance of maintaining robust health. 

Improving and maintaining your immune system is crucial, especially during a pandemic like COVID-19.

Here are some tips on how you can bolster your immunity:

1. Follow Public Health Guidelines

 Adhere to the guidelines provided by your local public health authorities, such as wearing masks, practicing good hand hygiene, and social distancing.

2. Maintain a Healthy Diet

Eating a well-balanced diet rich in fruits, vegetables, lean protein, and whole grains can provide your body with the necessary vitamins and minerals that support immune health.

3. Exercise Regularly

Regular physical activity can boost your immune system and improve cardiovascular health, which in turn enhances your body's ability to fight off infections.

4. Get Adequate Sleep

Sleep is when your body regenerates and repairs itself, including your immune system. Strive for 7-9 hours of sleep per night.

5. Manage Stress

High stress levels can impact your immune system. Incorporate stress-reducing activities into your daily routine, such as yoga, meditation, or any relaxing hobbies you enjoy.

6. Don't smoke; Limit Alcohol consumption

Smoking harms the immune system, while excessive alcohol consumption can also impact immune health. It's important to quit smoking and limit your alcohol consumption.

7. Stay Hydrated

While hydration doesn’t necessarily protect you from viruses, it's essential for overall health. Dehydration can cause headaches and hinder physical performance, focus, mood, digestion, and heart and kidney function, which could lower your immunity.

8. Maintain a Healthy Weight 

Obesity can lead to a weakened immune system and might decrease your body’s ability to fight off infections.

Remember, even with a strong immune system, you can still contract illnesses, but it can assist in making any illness you do catch less severe and shorter. Always adhere to guidelines from trusted health organizations like the WHO and CDC and consult with healthcare professionals for personalized advice.

What are signs of a weak immune system?

A weakened immune system, often referred to as immunodeficiency, can manifest itself in various ways. Here are some common signs and symptoms that may suggest a weakened immune system:

1. Frequent and Recurrent Infections

If you frequently get infections, such as sinusitis, bronchitis, or pneumonia, and they tend to last longer than usual, it could be a sign of a weakened immune system.

2. Delayed Growth and Development in Children

In children, a weak immune system can lead to growth and developmental delays.

3. Skin Infections and Rashes

Regular or recurrent skin infections or rashes that won't go away could indicate a problem with your immune system.

4. Constant Fatigue

While everyone feels tired at times, chronic fatigue can be a sign of a weakened immune system.

5. Frequent Digestive Issues

Regular stomach upsets, including diarrhea, nausea, bloating, or cramping, could indicate immune system problems.

6. Frequent Colds or Flu

Most adults usually have two to three colds per year, and children can have even more. If you're getting more than your fair share, your immune system might not be working properly.

7. Wounds are Slow to Heal

Your immune system plays a crucial role in the healing process, and if it's weakened, you may find that it takes a long time for cuts, scrapes, or burns to heal.

Weight Loss: 

Unexplained or sudden weight loss might indicate a problem with your immune system.

These are potential signs of a weakened immune system, but they can also be symptoms of other health conditions. It's essential to speak with a healthcare professional if you're experiencing these symptoms to determine the cause and get the right treatment. It's also important to remember that maintaining a healthy lifestyle, including regular exercise, a balanced diet, adequate sleep, and good hygiene practices, can help support a healthy immune system.

What vitamins help boost the immune system?

There are several vitamins and minerals that are known to support the immune system. They contribute to the body's natural defense system by promoting cellular function and enhancing the ability of immune cells to respond to infections. Here are some key ones:

1. Vitamin C

Often linked to immune system support, vitamin C can help stimulate the production of white blood cells, which are crucial in fighting off infections. Vitamin C is found in a variety of fruits and vegetables, including citrus fruits, strawberries, bell peppers, and spinach.

2. Vitamin D

Vitamin D can modulate the immune response and decrease the risk of infection and inflammation. Your body produces vitamin D naturally when it's directly exposed to sunlight. It can also be obtained through certain foods, such as fatty fish, egg yolks, and fortified foods like milk and cereals.

3. Vitamin A

This vitamin is essential for the health and functioning of the skin and tissues in our mouth, stomach, intestines, and respiratory system. It is found in foods like sweet potatoes, carrots, spinach, and kale.

4. Vitamin E

Vitamin E functions as an antioxidant that helps protect your cells from damage. It also supports your body's immune response. Good sources of vitamin E include nuts, seeds, and spinach.

5. B Vitamins

Several B vitamins, particularly B6, B9 (folate), and B12, play important roles in the immune system. They help with the production and function of immune cells. You can find these vitamins in a variety of foods, including whole grains, meat, eggs, dairy, fruits, leafy green vegetables, and fortified foods.

6. Zinc

This is a mineral that can help boost white blood cells, which guard against infections. Zinc is found in foods like meat, shellfish, legumes, and seeds.

7. Selenium

Selenium can help boost the health of the immune system by lowering oxidative stress in your body, which reduces inflammation and enhances immunity. Foods that are rich in selenium include brazil nuts, tuna, halibut, and sardines.

8. Iron

Iron, a key player in immune health, helps your body carry oxygen to cells and aids in the production of certain immune cells. It can be found in foods like red meat, chicken, tofu, beans, and fortified breakfast cereals.

Remember, while it's crucial to get these nutrients for a healthy immune system, taking extremely high doses of any single vitamin or mineral can have adverse effects. It's usually best to obtain these vitamins from a balanced, varied diet, but if you're considering supplements, it's advisable to consult with a healthcare professional first to determine what is appropriate and safe for your specific needs.

Boost your immune system with mind-body-spirit exercises.

A stronger immune system is a reflection of a healthier body, which, in turn, can be cultivated through consistent wellness practices.

Harnessing wellness involves a triad of interdependent components: mind, Body, and Spirit. While the ideal state is to achieve balance, it's often challenging. However, emphasizing only one or two components would limit your overall potential. Therefore, it's imperative to include all three aspects in your wellness practice.

Let's kick off with the mind. You might be familiar with the phrase 'monkey mind,' denoting thoughts that are not mindful or present. This might be a recurrent, unnecessary analysis of a confrontation, for instance. Various tools can help combat the 'monkey mind. 

Practicing mindfulness can be done while engaging in physical exercise or during conversations with others. Concentrating on your posture, breath, or actively listening rather than merely waiting for your turn to speak keeps you present, allowing for better interaction.

Meditation, with its diverse forms, serves as a powerful tool for calming the mind. From still meditation to mantra-based or quiet meditation, experimenting with different types can help you find the most suitable one.

Lastly, cultivating gratitude in everyday life fosters positivity. Recognizing and shifting away from negative thoughts towards gratitude can be remarkably transformative.

Next comes the body. Incorporating daily physical activity is crucial. Exercise need not be about losing weight or attaining physical appeal; it can be more holistic.

Movement is medicine, capable of circulating stagnant energy and enhancing vitality. When you exercise, it should feel good, not torturous. Introducing a variety of movements in your routine—from running, yoga, Pilates, and GYROTONIC workouts—enriches your physical potential.

Furthermore, it's essential to be mindful about your diet, listen to your body, and use products that agree with you. Correct posture is a non-negotiable part of any workout, ensuring optimal energy flow and proper digestion.

The last facet is the spiritual aspect. Spirituality is not restricted to religious practices; it is the pursuit of a higher sense of purpose and connection. Listening to or reading content that inspires personal growth, daily prayer, and meditation are excellent ways to nourish the spirit.

Meditation serves a dual purpose: calming the mind and enabling a deeper spiritual connection. Praying can help address concerns, express gratitude, and provide a sense of peace.

In conclusion, robust immune health can be achieved by fostering a balance between the mind, body, and spirit. I encourage you to look at your wellness practices and see where a sprinkle of attention might be needed.

Check out this link from the Mayo Clinic for more information on various forms of meditation. This high-domain authority website offers credible, in-depth resources on wellness and health-related topics.

Remember, consistency in nurturing your wellness is key. Embark on this journey of holistic health, and the benefits you reap will go beyond just a strong immune system.

Read more:

Incorporating Mindfulness in Movement: A Comprehensive Guide to Merging Exercise and Meditation into Meditative Exercise

Nurturing Your Immune Health: A Comprehensive Guide to Wellness in Mind, Body, and Spirit

What is a meditative exercise?

Meditative exercise refers to physical activities that are performed with the intention of promoting mindfulness and concentration. It is a process where movement and mindfulness come together, creating a unique practice that benefits both the mind and the body.

Typically, meditative exercises involve slow, deliberate movements accompanied by deep, mindful breathing. The goal is to draw your attention to the sensations of your body as you move and breathe, promoting a state of focused relaxation.

Some examples of meditative exercises include:

• Yoga: An ancient practice that includes postures (asanas) and breathing exercises (pranayama) designed to promote flexibility, strength, and inner peace. Yoga encourages mindfulness as you focus on your breathing and body alignment throughout the practice.
• Tai Chi: This Chinese martial art form involves a series of slow, flowing body movements. It emphasizes concentration, relaxation, and the circulation of vital energy known as 'qi'. It's often described as 'meditation in motion.'
• Qigong: An ancient Chinese practice, Qigong involves rhythmic breathing coordinated with slow, stylized repetition of fluid movement and a calm, mindful state.
• Walking Meditation: In this practice, mindfulness is maintained during the act of walking. Attention is focused on the process of walking itself, the sensation of footfalls, or the feeling of the earth beneath your feet.
• Pilates: Pilates is a physical fitness system that focuses on controlled movements, often performed on specially designed equipment. It encourages practitioners to maintain concentration on the body's core—the area from the abdomen to the lower back and hips. This focus on precise, mindful movements can transform Pilates into a meditative exercise, improving strength, flexibility, and mindfulness.
• Gyrotonic: The GYROTONIC method is an exercise system that allows the body to move fluidly through a range of natural motions, including spirals and circular movements. By placing a strong emphasis on breath control, spinal and joint articulation, and the organic unfolding of movements, GYROTONIC exercises promote a holistic sense of body awareness and mindfulness, making them a form of meditative exercise.

These exercises aim to enhance mind-body connection, encourage mindfulness, and foster inner peace while also offering various physical benefits like improved strength, flexibility, and body coordination.

What are 5 mindfulness exercises?

Mindfulness is all about focusing on the present moment and acknowledging and accepting what you're sensing and feeling without interpretation or judgment. Here are five exercises that can help you cultivate mindfulness in your daily life:

• Mindful Breathing: This simple exercise can be done anywhere and at any time. Find a comfortable place to sit or lie down, close your eyes, and focus on your breath. Pay attention to the rhythm of your breathing, the sensation of the air flowing in and out of your nostrils, and the rise and fall of your chest and abdomen. If your mind starts to wander, gently bring it back to your breath.
• Body Scan: Start by lying down comfortably and then mentally scanning your body from head to toe. Pay attention to each part of your body, noticing any sensations, discomfort, or tension. Don’t try to change what you find; simply observe. This practice is excellent for increasing body awareness and can be very relaxing.
• Mindful Eating: Instead of rushing through meals, take the time to eat mindfully. Notice the look, smell, and texture of your food. As you take a bite, try to identify the ingredients. Chew slowly, savoring each bite. This can enhance your enjoyment of the meal and make you more aware of your body's hunger and fullness cues.
• Mindful Walking: Find a place where you can walk comfortably, like a park or quiet street. As you walk, focus on the sensation of your feet touching the ground, the rhythm of your steps, your breathing, and the feeling of the wind against your skin. Notice the sights, sounds, and smells around you. This combines physical activity with mindfulness, grounding you in the present moment.
• Loving-Kindness Meditation: Begin by sitting comfortably and closing your eyes. Visualize yourself and silently repeat phrases like "May I be safe, may I be happy, may I be healthy, and may I live with ease." After a few minutes, bring to mind someone you care about and extend these wishes to them. You can continue to extend these wishes to others, like neutral people, difficult people, and ultimately all sentient beings.

Each of these exercises serves as a practical way to cultivate mindfulness in your daily routine, reducing stress and enhancing mental clarity. Like any skill, mindfulness takes practice, so be patient with yourself as you explore these exercises.

Is mindfulness exercise the same as meditation?

While mindfulness and meditation share similarities, they are not entirely the same thing.

Mindfulness is a form of attention control that focuses on an awareness of sensations and experiences in the present moment. It involves accepting and acknowledging thoughts, feelings, and sensations without judgment or distraction. Mindfulness can be practiced throughout the day in everyday activities like eating, walking, or even just breathing.

Meditation, on the other hand, is a more structured practice where a specific time is set aside to reduce distractions and focus the mind. Meditation often uses mindfulness as a technique during its practice. There are many forms of meditation, such as focused attention meditation, where you focus on a single thing like your breath or a mantra, and open-monitoring meditation, where you pay attention to all of the things happening around you.

In essence, mindfulness is a state of being that involves focusing on the present moment, while meditation is a more structured activity that can use mindfulness as a technique to achieve a certain mental state. Both can offer benefits like reduced stress, improved focus, and better emotional regulation, and they often complement each other in mental health and wellness practices.

Let's dive in deeper.

You've perhaps tuned in to our popular EnVibe Life Conversations Series, during which you've likely heard me emphasize how I've found a unique way of integrating my exercise routines with meditation. It might seem counterintuitive at first—the idea of merging two fundamentally contrasting activities. However, through a three-step approach encompassing intentionality, focus, and gratitude, I've managed to build a transformative routine. Here is an elaborate guide on how you can develop this profound integration between body and mind in your daily workouts.

Setting Intentions: The Foundation of Mindful Movement

The initial step of my mindful exercise is based on developing clear intentions. This is a flexible process, with the direction of these intentions determined by what I want to achieve from the workout. There's no limit to what these intentions can encompass.

In some instances, my intention is entirely body-oriented, focusing on the activation and engagement of specific muscle groups. For example, during a run, I may concentrate on the activation of the left pelvic floor and groin area, monitoring each footfall closely. Such intentionality not only improves my physical performance but also increases my awareness of body mechanics.

Alternatively, my intentions may be more introspective, aimed at decluttering my mind and fostering positivity. To achieve this, I use affirmations like "I am healthy, I am happy, and I am blessed." Each affirmation acts as a mantra that synchronizes with my movements, transforming repetitive physical activity into a soothing, rhythmic meditation.

There are times when my intention is centered around enhancing self-awareness, whether it be through monitoring my breath, maintaining an upright posture, or simply focusing on the instructor's guidance during a group fitness class. The beauty of this process lies in its personalization; you're free to set your intention according to what suits your present mental and physical state.

Maintaining Focus: The Heart of the Practice

Upon setting an intention, the subsequent step is to engage in the exercise, maintaining unwavering focus on the pre-established goal. While it sounds simple, this is the most demanding part of the process. Just as the mind tends to wander during meditation, the same can happen during exercise. The mind may drift away, lured by an array of thoughts, worries, or even the surrounding environment.

However, it's crucial not to get disheartened by these distractions. Even if you're working out in a social setting, like going for a run with a friend, you can still hold onto your intention. Despite the challenge of maintaining focus amidst conversation, remember that it is possible to momentarily steer your attention back to your body or your chosen affirmation. This skill isn't just beneficial for your workout; it's also valuable for fostering mindfulness in social interactions, whether they're business meetings or casual conversations.

Expressing Gratitude: The Closing Ritual

The final step in this meditative exercise ritual is expressing gratitude. This isn't simply thankfulness for the obvious, like a completed workout, but a deep appreciation for everything involved in the process.

I start by thanking my body for its resilience and ability to carry out the tasks I've asked of it. I extend gratitude towards the earth that provides the ground on which I run, walk, or perform yoga poses. I appreciate nature for the gentle breeze that offers a refreshing respite during a challenging outdoor workout.

The circle of gratitude expands to include the people around me, the friends who accompany me on workout sessions, creating a supportive and motivated community. I am thankful for the fitness classes I participate in, appreciating the dedication and knowledge of the instructors who guide and inspire me.

The final part of my workout, gratitude, has a pivotal role in rounding out the session. This expression of appreciation fosters a profound sense of peace and contentment, aligning perfectly with the tranquility we often seek through meditation. It's like the finishing stroke in a painting, bringing the entire piece together harmoniously.

Embracing Mindful Movement: Reaping the Benefits

The integration of these mindful practices into your exercise routine is not only beneficial for your physical wellbeing but also plays a significant role in enhancing mental health. Your next run, Pilates class, or bike ride can be much more than a fitness session; it can be a moment of personal growth, self-awareness, and peace.

By introducing intentionality into your exercise, you pave the way for a deeper connection between your mind and body, facilitating improved focus and performance. Cultivating focus aids in honing your attention, a skill that transfers well into other life situations. And by nurturing a practice of gratitude, you encourage positive emotions, reinforcing a sense of fulfillment and happiness that transcends beyond your workout space.

In summary, the beauty of this process lies in its adaptability. You can tweak and adjust your intentions, focus, and expressions of gratitude to align with your unique needs and preferences. Your workout transforms into a holistic, nourishing routine that feeds both your body and mind, and that is the true essence of mindful movement.

Read more about mindfulness meditation exercise from Harvard.edu.

Are you local to the Austin area? If so call 512-215-4227 to talk to our team at CORE Therapy & Pilates to learn how you can get started with meditative exercises.