Runner's Form

Here are some tips on good running form. You don't want to injure yourself from straining an area of you body because of bad form. If all of these seem overwhelming to you, try taking one tip and perfecting it before moving onto the next. Preferably the one that you're the worst at.

1. Look ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.

2. Land Mid-foot. I have always wondered about this. It seems the toe runners always run faster, but it is bad form. I think this one may be the hardest for me because its changing how you actually run with every step.

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

3. Relax Your Hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.

4. Check Your Posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

5. Relax Your Shoulders. I always begin to get shoulder pain about half way through a race because I have them too tight, and this always hurts my running. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

I found these tips at running.about.com.

Savoring Summer

After the post below about Agave Nectar my good friend and marathon partner sent me a few other recipes using Agave that she has found. Since Summer is over, but the good weather has stayed a little longer here is another recipe to try before the good Strawberries are gone.

This recipe is from Weelicious and looks fantastic:

Strawberry Muffins - Fast, Easy, and Fun
(Makes 24-28 Mini Muffins)

2 Cups All Purpose Flour
3 Tsp Baking Powder
1/2 Tsp Salt
1 Large Egg
3/4 Cup Milk (low fat or whole cow’s milk, almond, rice or soy milk will work)
1/4 Cup Vegetable or Canola Oil
1/2 Cup Agave Nectar
1 Tsp Vanilla Extract
1 Tsp Lemon Zest
1 1/2 Cups Strawberries, chopped

1. Preheat oven to 375 degrees.
2. In a bowl, combine the first 3 ingredients.‬
3. In a separate bowl, whisk egg and add milk, oil, nectar, vanilla, and lemon zest and stir.‬
4. Using a standing mixer or hand mixer, slowly combine the dry ingredients with the wet until incorporated (try not to over mix the batter).‬
5. Add the strawberries to the batter and slowly combine.‬
6. Line or grease muffin tins and fill 2/3 of the way with batter.‬
7. Bake for 20 minutes or until toothpick tester comes out clean.‬
8. Cool and serve.‬

Enjoy :) more running tips to come as well.

Sugar Is Outta Here

Yesterday after I dropped my husband off at school for his 2^nd day of his 2^nd year of the UK MBA program I stopped to get gas for the very hungry truck (as I was driving hoping to make it to the gas station I was apologizing to our Dodge for neglecting the fact that he needs fuel just as much as we do.)

Once I pulled in to the gas station I got a very strong hankering for candy… any candy bar preferably chocolate but something I could bite into. I tried to talk myself out of it but I went into the store anyway. Lucky for me the line was way too long for my patience and I left empty handed. But of course was unsatisfied.

Even when we want to stay fit and keep on the right track we get cravings for the sweets… I know from experience… it’s my weakness.

Don’t deny yourself a taste or once you do give in it won’t be pretty. Here are some healthy alternatives that will still hit the spot.

My good friend and awesome runner has introduced me to Agave nectar. She uses it in place of sugar, and it has great benefits for runners as well. Honestly who has ever cut sugar from their diet and seen negative effects (besides the cravings of course)? I want comments if you have…

Chocolate Pudding – Easy (could even be used with a pie shell and berries - or by itself, I love pudding :))

Ingredients

¼ cup unsweetened natural cocoa powder
¼ cup cornstarch
¼ teaspoon salt
2 cups 2% reduced-fat milk or plain soymilk
½ cup agave nectar or honey
2 teaspoons vanilla extract

Instructions

1. Combine cocoa powder, cornstarch and salt in a 1-quart saucepan. Add just enough of the milk to make a smooth paste. Gradually stir in remaining milk and agave nectar.
2. Cook over medium heat, stirring constantly, until mixture begins to thicken. Remove from heat and stir in vanilla. Pour into individual serving dishes and chill. Serves 4.

Health benefits of Agave (from allaboutagave.com)

One of the most health-promoting properties of agave nectar is its favorable glycemic profile. Its sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the unpleasant "sugar rush" and unhealthful blood sugar spike caused by many other sugars. Agave nectar is a delicious natural sweetener that can be used moderately - by dieters, some diabetics, and health conscious cooks - to replace high-glycemic and refined sugars.

Weight Management Friendly

Agave nectar's low glycemic index makes it suitable for some individuals on low-carb or slow-carb diets (the Atkins Diet, the South Beach Diet) and for a variety of weight loss/management programs. Granulated sugar has an average glycemic index in the high 60's, while agave generally scores under 30. Foods with a glycemic index lower than 55 are considered low glycemic foods. Foods lower on the scale are less likely to trigger the body's mechanisms for fat storage. While it's not a "free" food for indiscriminate consumption, many individuals on a diet or weight maintenance plan find that agave is a healthier substitute for sugar, and that moderate use of agave nectar can help them enjoy foods that otherwise might be off limits.

Other great links: http://www.allaboutagave.com/agave-vs-liquid.php

http://www.allaboutagave.com/agave-vs-granular.php

Substituting Agave Nectar for Liquid Sweeteners

Honey

Replace each cup of honey with one cup of agave syrup.

Maple Syrup

Replace each cup of maple syrup with one cup of agave syrup.

Brown Rice Syrup

When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.

Corn Syrup

When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids in the recipe by up to 1/3 of a cup. Like corn syrup, agave nectar will not crystallize.

Substituting Agave Nectar for Granulated Sugar

White Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.

Brown Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.