Tag Archive | exercise and moms

Going the Distance

Looking across the Gettysburg Battlefield, on the Spirit of Gettysburg 5K race course

Looking across the Gettysburg Battlefield, on the Spirit of Gettysburg 5K race course

By Karen Hendricks

I crossed something off my bucket list last week… it was something I honestly never thought I’d accomplish especially given my age. Not that I’m over the hill, but getting back into RUNNING at the age of 44 while juggling a family and career isn’t something that naturally fits right into an already-packed, super-busy schedule.

However… Last week I ran my first ever 5K. Can I just take a minute to say “I did it!” 🙂

I have always wanted to run a 5K, planned on doing them in my teens when I ran high school track. But when I was 16, I fell down a flight of stairs and cracked one of my kneecaps. Thus ended my running days. Until recently.

I tried to get back into running several times in the 20s but the twinges in my knee came back every time. Then came career, kids, and no spare time to even consider thinking about running. But for the past several years, taking a mixture of pilates, yoga and ballet classes, plus staying active with walking and biking, I honestly feel stronger and healthier now than ever before. So, keeping my fingers crossed, I slowly got back into running over the past year. It felt great to run intervals, interspersed with periods of walking, as I totaled 3-5 miles. Finding the time isn’t as much as a challenge now that my kids are a bit older (in their teens). One of the easiest ways for me to work walking and running into my schedule is to do it while my daughter has soccer practice at a park. But my favorite time of day is first thing in the morning—what a great start to the day. And the kids are certainly capable of getting their own breakfasts if I’m gone for a little while!

So I was feeling good, pretty happy to have “running” back in my life, but a 5K really wasn’t on my radar screen. Like most things in life, it isn’t until something is staring me in the face, that I think it might be a good idea!

My daughter Kelly is extremely athletic and runs a local 5K every year, either winning or placing in her teenage age group. This year she was signed up and ready to run, but about two weeks beforehand, she sprained her foot. A week before the race, it was obvious that her foot wasn’t going to allow her to run as usual. So, in a light bulb kind of moment, I decided I should change her registration to my name (and my age category!) and run the race instead. I’d always wanted to run a 5K, right? No time like the present. Like Nike says, “Just do it.” Did I mention, it was one week before the race?

My family’s reactions varied… my husband was supportive but concerned I was going to hurt myself. My daughter Katie was excited and volunteered to take photos to document my journey over the finish line. My daughter Kelly laughed, but then offered her runner’s insights throughout the week, as she explained how to tackle certain sections and hills on the race course. My son Kyle was pretty flabbergasted about the idea that his Mom might actually be able to run a 5K.

The gorgeous setting of the Spirit of Gettysburg 5K

The gorgeous setting of the Spirit of Gettysburg 5K

Every other day leading up to the race, I ran three miles and surprisingly, my times weren’t terrible. I wouldn’t embarrass myself too badly. No pain in the knee either. I continued my ballet workouts on alternating days, taking extra time to stretch, although I honestly didn’t have muscle cramps or pains. I rested completely the day before the race.

I figured I couldn’t back out, if I told people publicly about my plans. So the day before the 5K, after I picked up my runner’s packet and bib number, I posted my picture and the following message on Facebook:

5K

I was completely blown away by all the Facebook love that followed… words of encouragement, support and well wishes. It was awesome! The positive power of social media at work.

Then came race day. The forecast was ideal—cool morning temperatures with partly cloudy skies (no bright sunshine). However, upon waking up that morning… rain. Oh joy.

I convinced myself that I would run, rain or shine. But thankfully, about 10-15 minutes before the 8 am start, the rain stopped. What an adrenalin rush, to be part of a crowd of runners, 700 strong, at the starting line. To hear the sound of that many footsteps, along with cheers from the crowd of families and friends lining the course… it was music to my ears.

Here I go...

Here I go…

Several things helped to pull me along as I ran: first, the beautiful course which winds its way across the historic Gettysburg Battlefield; thoughts of my supportive family and friends—especially all those encouraging Facebook messages; but perhaps most of all, it was a drive within myself. Once you’re a mom and have survived those “marathon” days when your children are sick or going through difficult situations, I think there is absolutely nothing else on this earth that you cannot accomplish. There is nothing as challenging, trying and rewarding as being a mom. Running? I got this. Physically and mentally.

Crossing the finish line! Woohoo!

Crossing the finish line! Woohoo!

While my time didn’t win any awards, I felt as though I had a gold medal around my neck as I crossed the finish line. There were four times on the course when killer hills forced me to walk—I allowed myself no more than 100 steps at a time. I finished as runner #531 out of about 700, and I was 35th in my age group. My final time was 34:22… right in my target zone between 33 and 35 minutes. It meant a lot to have one of my best friends, fellow OTMGR blogger Mary Ann, at the finish line with my family as well!

And now I have a new goal… to keep working and improve upon my time for next year. Yes, I think I’ll be back! And now that I’ve said that publically… I have to do it!

After the race: Still smiling!

After the race: Still smiling!

 

For more information on the Spirit of Gettysburg 5K, sponsored by the YWCA of Gettysburg and Adams County, click here.

For more ideas on fitting exercise into your daily routine, click here for my previous post Work it Out: Finding Time for Mom

Check out my fellow blogger Jen’s 5K experience “5K… Hurray!” here

Feel free to share your advice with our community… how do you find time to run or exercise? Have you set a 5K goal? Do you run 5Ks regularly? We’d love to hear from you…

 

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Work it out… Finding Time for Mom

The crescent moon yoga pose stretches arms and side abdominals...

The crescent moon yoga pose stretches arms and side abdominals… Image: Licensed under Creative Commons by Jessmyintyre

By Karen Hendricks

One of the most challenging things nearly all moms face: finding time to exercise. Why is it, that we are all so busy, yet struggle to make time to stay fit and healthy?

It’s hard… I get it! I think the main reason most moms don’t exercise often enough is because we put our family first and ourselves last. Nearly two years ago, when I made radical changes to my professional life, jumping “off the merry-go-round” of 60 hour workweeks meant a commitment to becoming healthier in mind, body and spirit, for my health as well as our overall family’s health. Trimming and toning my professional life translated into the need to trim and tone my body as well. Today, I am happy to say that I am 15 lbs lighter and feeling much healthier, thanks to a (mostly) whole foods diet and regular exercise routine. And because I’m taking better care of myself, I’m better equipped to take care of my family.

Here are 5 tips that I slowly introduced into my daily routines that I hope can help you accomplish your fitness goals too:

1. Walk as often as you can. Think about opportunities throughout your daily routine when you can lace up your sneakers and walk. My town now has a walking path so I will often walk into town for errands rather than drive. Also, while my children are at various sports practices, rather than driving home, I will more often stay at the fields and walk during that time period. It’s a great opportunity to show your children that you enjoy exercise as much as they do. Other benefits: you might learn more about your children’s sports of choice, you will definitely save on gas money driving back and forth to practices by staying put, it’s also a chance to enjoy music—bring along your iPod and ear buds, or you might forge new friendships with other moms by walking together.

2. Define your “wheels” in a new way. Biking is another great way to get around! Along the same lines as walking your regular routes (above), think about your routines and see if you can replace even just one car trip per week with your bike. For example, I have a grocery store just a mile from my home. On those occasions when I only need a handful of items (and they can easily fit into a backpack), I bike to the store and “kill two birds with one stone.” And a little extra weight on the back adds to the workout on the bike ride home! Biking with your family is another great option—you’ll be staying in shape and enjoying family time together.

3. Sign up for a class or join a fitness center. If you make this commitment, you’re more likely to follow through… because you’ll have a set schedule to hold you accountable and because you’ll want to “get your money’s worth.” Quite often, gyms and fitness centers offer special introductory rates. A few years ago, when my daughters were both enrolled in dance classes, I took a pilates class that ran simultaneously—that made it easy to fit into our family routine. I absolutely loved it! Pilates focuses on strengthening your core—your abs and back—through quality movement (not quantity) and proper breathing technique. After trying Jazzercise, Zumba and other more aerobic classes, I found that pilates provided a much more peaceful, refreshed frame of mind, as well as the toning and strengthening my body needed. Another benefit to pilates: It builds long, lean muscles which are more flexible, rather than bulky muscles produced by weight-bearing exercises. Once you have taken classes by a licensed Pilates instructor and have learned most of the essential exercises, you can truly continue on your own at home by devising your own routine or by using DVDs. I located a few beginners’ YouTube clips if you’d like to give it a whirl:

Beginner Pilates Workout – an introductory workout especially helpful if you’ve never done pilates before.

How to Get a Pilates Body in 10 Minutes – a short pilates routine to use when you’re tight on time. Yet, it hits every major muscle group! 

Stretchhhhhh.... Image courtesy of Serge Bertasius Photography / FreeDigitalPhotos.net

Stretchhhhhh…. Image courtesy of Serge Bertasius Photography / FreeDigitalPhotos.net

4. Yay for yoga! Many people confuse pilates with yoga, and it’s true that there are similarities. Pilates is defined as “physical conditioning involving low-impact exercises and stretches” while yoga is “a series of postures and breathing exercises practice to achieve control of the body and mind; a school of Hindu philosophy with physical and mental disciplines.” (Dictionary.com) If you take yoga classes, you may need to shop around for a yogi that suits your needs as a leader. Several friends of mine have enjoyed the physical aspects but have clashed with instructors’ religious beliefs. I did not have this issue; my pilates teacher would often switch between the two and mix things up during class. She used yoga primarily as a way to focus, center and truly “listen” to your breathing and meditate before and/or after the hard work of the pilates exercises. The benefits of yoga go far beyond exercise—yoga is said to heal aches and pains, boost immunity and keep illness away, improve sleeping habits and much more. Click here to read “38 Ways Yoga Keeps You Fit.”

5. Step it up! This winter’s miserable, cold weather made it nearly impossible to get outdoors to walk or bike on a regular basis. Feeling “cooped up” indoors, I discovered an easy way to fit exercise right into my morning routine without freezing to death: step aerobics. Again, using a multi-tasking approach, I have found that “stepping” is a great way to start the day when combined with the distraction/enrichment of watching the morning news (I’m partial to the Today Show). I started out with simple step routines for about 20 minutes and gradually increased to 30 and 45 minutes. I keep a water bottle close by, and by the end, I feel energized plus I’m prepped on the news of the day.

Steps do not need to be complicated; you can simply step up and down, across and backwards, or side to side across the step. However if you’d like to graduate to more complicated patterns, there are some great ideas on YouTube, or again, take a step aerobics class at your local gym, and then develop your own routines.

Jamie and Tracey of Breathe Repeat

Jamie and Tracey of Breathe Repeat

A few more resources:

Click here for “Breathe Repeat,” a blog website focused on all things yoga. This is a great resource I subscribed to, after taking yoga classes from Tracey and Jamie at a conference in New York. 

Our blogger Jen shares her advice and inspiration to moms who want to train and run a 5K – Click here for her helpful post.

Stretching throughout the day is a wonderful stress reliever! Click here for our blogger Jennifer’s post “Brain Strain: What We Can Upload to Unload.”

Wishing you all the best with your workouts! Feel free to share your tips, advice and ideas below. What works for you? 🙂