Why I Run by Karen Bloom

Editor's Note: We are so pleased to publish this very personal account by one of MHA's 2012 Run/Walk Ambassadors, Karen Bloom.

I am thrilled to be an ambassador for the 8th Annual MHA on The Move 5K Run/Walk on May 6th. I agreed to take on this role because of my strong belief in the mission of the Mental Health Association of Westchester. My father was schizophrenic and I saw first-hand the myriad challenges he faced every single day. During the last years of his life, we found a wonderful facility where he actively participated in group activities and outings. I support the work of MHA because I believe it is essential that individuals suffering from mental illness, and their families, not feel alone.


It was especially easy for me to join this effort because I love to run. Mainly, my runs are on trails in Westchester County’s Nature Study Woods, which has an entrance path right down the street from my home in New Rochelle. The Nature Woods eventually link to Saxon Woods Park in White Plains, providing many miles of running options. I run with one or two close friends, several times each week. Our favorite run is a five mile scenic loop which takes us along woodsy paths, past streams and around two lakes. We have seen deer, chipmunks, wild turkeys and snakes. When there is snow or ice on the ground, we put special foot traction on top of our running shoes. In the autumn, we are careful not to slip on the leaves carpeting our path. This past year’s record rainfall caked our running shoes with mud. Like the U.S. Postal Service, rain, sleet or hail does not hold us back. The seasons change but we remain.


Everybody has a bad day (or two, or three) and when that happens we pick up the pace a bit, sometimes quite a bit. Running faster can be a great stress-reliever. And when one of us is having a particularly challenging day, we leave the woods halfway through our run for a 0.6 mile sprint straight uphill on the aptly name Highland Avenue, off of California Road in Eastchester.


Our runs have led us to new and challenging places. We ran up the auto-road (Perkins Drive) leading to the top of Bear Mountain in Harriman Park and took a circuitous and scenic route back down. We ran as the sun set in the nature woods and finished up wearing headlamps to illuminate the pathway in front of us. We parked the car at the Weinberg Nature Center in Scarsdale and took a slow run on trails back to New Rochelle (where we picked up another car to take us back to the start).


The past few years for me have been marked by several close personal losses and the many challenges that come with experiencing great grief. Running has been energizing and provides a powerful mood booster. Running in the woods gives me the kind of inner peace that being engulfed in nature can provide. Running with friends offers a chance to share, laugh and connect with others.


This brings me back to MHA, and the 5K run. I believe very strongly in the power of supportive mental health services. Whatever and wherever a path might take you, no matter how circular, hilly, muddy or seemingly impossible it feels to get through it, there is always a way.

---By Karen S. Bloom

The Ten Best Running Songs (In My Humble Opinion)

By Lori Zakalik, MHA Intern

I don’t know about you, but for me the key to a great run is music that pumps me up and keeps me going. I usually change my running playlist every week or two because I get bored or the music no longer inspires me. As a result I am constantly looking to add new and motivating music to my routine. Below are ten tunes that are staples on my running playlist. If you are looking to add some excitement to your run, take a listen to any or all of these songs…

1) Enjoy the Silence - Depeche Mode: The underlying beat keeps my feet moving. I find it’s a great warm-up song for the beginning of my run!



2) We Found Love – Rihanna: The awesome techno-beat of this tune makes it my absolute favorite song to run to!



3) Lose Yourself – Eminem: Perhaps a bit cliché, but the lyrics in this song are truly inspirational and help me to put one foot in front of the other when I feel least motivated.

(Warning: explicit lyrics)



4) Seven Nation Army – The White Stripes: Something about the guitar riff in this song makes me feel like I can take on the world!



5) Your Love is My Drug - Ke$ha: The burst of energy I feel each time the chorus comes around makes this one of my favorite songs on the list.



6) Written in the Stars - Tinie Tempah: After seeing this song featured in Major League Baseball’s postseason commercials I knew I had to add it to my playlist. The inspiration lyrics plus the fantastic beat makes it a perfect running song.

(Warning explicit lyrics)



7) Keep the Car Running - Arcade Fire: You might be surprised to see a band like Arcade Fire on a running playlist, but this song is a lot of fun. Just imagine it is called Keep Yourself Running!

8) Dancing in the Dark - Bruce Springsteen: 80s music is always great to run to because almost every song has that underlying snare beat that matches perfectly with your running strides.



9) Elevation - U2: A high energy song that is perfect for finishing strong!



10) 11th Dimension - Julian Casablancas: While it is possible that my love for Julian Casablancas makes me biased, I think the beat and melody of 11th Dimension is perfect for winding down your run.




Of course this list is subjective based on my eclectic musical taste, but it works for me. What is your favorite song to run to? Any suggestions for me? I am always looking to add awesome new songs to my running playlist.

Muesli recipe from the Ambassador Breakfast!

By popular demand . . .
ENJOY THE JOURNEY MUESLI

1 cup organic rolled oats
2 cups almond or vanilla soymilk
4 chopped dates
1/3 cup sliced almonds
1/2 cup sunflower seeds
1/2 cup dried or fresh blueberries

Mix all ingredients in a bowl. Cover and refrigerate overnight. No cooking needed.
In the morning, grate one organic apple and mix in.

Optional: Maple syrup, cinnamon, coconut, sliced bananas.

Refrigerate up to three days.

Enjoy!

Beware the Exercise Halo

By Amy Horwitz, Nutritionist 

Amy Horwitz Nutrition

A great sweat session can make you feel like a health angel, but these post-workout myths and not so healthy habits can adversely affect your waistline:

            Myth #1: My metabolism is higher after a workout, so this bite will burn right off.

Ah, the afterburn effect. That's when your body uses energy to return to a resting state. "It sounds great, but even very intense exercise lasting more than 45 minutes burns less than 100 extra calories. The Bottom Line: Skip the cool-down nibble: Doing it five times a week saves you up to 500 calories—the equivalent of a Spin class you don't actually take!

Myth #2: I burned mega calories this morning. I can eat what I want today.

Define mega. Research shows we grossly overestimate our sizzle. A University of Ottawa study found that people who burned 200 calories by walking briskly thought they had burned 825. "And they later overate by about 350 calories based on their miscalculations," says study author Eric Doucet, Ph.D. The Bottom Line: Don't just guess your calories burned; tally them in a reliable way using our calculator. For most women, a brisk walk zaps 5 calories per minute (225 in 45 minutes).

Myth #3: I kicked boot camp booty. I deserve a treat after my hard work.

True, but reward yourself with food and you're likely to stall your slim-down. "Run 40 minutes at a 9-minute-mile pace and you'll burn about 470 calories; grab a Starbucks Venti Caramel Frappucino afterward and you'll replace those calories plus an extra 20," Braun says. The Bottom Line: "It's incredibly easy to negate the weight loss effects of exercise with a single food item, so find other ways to indulge yourself," Braun says. Try inedible rewards such as a relaxing pedicure or new songs for your workout playlist.

Do you find yourself indulging in any of the above behaviors post-workout?  Are there any habits you are unsure about?  Leave us a comment and we’ll let you know if your pre or post-workout habit is helpful or harmful!

Active Body/Steady Mind

By Carla Lisio, LCSW

Executive Vice President, Behavioral Services

So you are training for your first 5K. Maybe you will lose some weight, maybe you will feel stronger, lower your blood pressure, find new friends.

But did you know that having an active lifestyle can quiet your mind?

I am not always thrilled at the prospect of leaving my warm bed to run. It is 6:00 am. In the winter, it is dark and cold. Maybe it is even raining or snowing. How could making myself run up the hill, heart pounding, breath coming hard, be good for my sense of well-being? Shouldn’t I be finding peace on the meditation cushion?

Well, no.

I live in my body – so do you. But, so often, the stressors in our lives put us in our heads. I know that is where I go when I fight with my boyfriend, feel overwhelmed at work, wonder how I will pay for college. It is not a good place to be. At times, my mind runs around like a hamster on a wheel. I feel burdened and distracted by my own thoughts. I am not attuned to my body and my surroundings. I am not going to solve problems or improve my state of being this way. I need to get out of my head. And so I run.

When I run, it is like a meditation. My mind runs too, sometimes on the same topics that have burdened me. But this time the thoughts do not stick. My mind does not attach to the thoughts – I can watch them roll around but not hold on to them. They lose the intensity they need to weigh me down.

I don’t always want to run. I don’t always even like it when I am doing it – “Is this run over soon???” But I never regret that I did it when I am done. And I never feel worse after I have done it. I always feel accomplished, virtuous, clearer, steadier and incredibly fortunate that I have this gift of fitness that I gave myself. What else can you count on in life like that?



“So You Want To Run A 5K.  Now what?”

by Lori Zakalik, MHA intern

 That is what I asked myself upon registering for my first ever race.  After doing a quick Google search I realized I was not alone in my feelings of apprehension.  “What do I do to prepare for my first 5K?” “Good tips for running my first 5K,” and “How long do I need to prepare for my first 5K?” were just three of the many links that jumped out at me from behind my computer screen.  The internet is a fantastic tool, but it can be overwhelming…especially if you can’t complete the 5 minute warm-up jog before softball practice but you are planning on running a race.  Now, two years later, I am a running addict who’s preparing to run my first half-marathon.  Here are some helpful tips I learned en route to becoming a runner.

Where To Begin When You Don’t Know Where To Begin

                The hardest thing about running is taking that first step.  From a mental standpoint, being able to run more than a minute at a time seems an impossible hurdle to overcome.  You won’t be able to run a full 3.1 miles your first time out and if you try you may end up injuring yourself.  Building endurance is an uphill battle and it is difficult to know how to begin.  If you are a real beginner, try walking briskly for a few minutes, then running for a minute or two, and then walking again.  Each time you go for a run, increase the amount of time you spend running.  Make sure to allow yourself a rest day between runs so your body can recover properly.  While this process is not speedy, it does help to avoid injury.  Besides, endurance isn’t just developed overnight.

Once you are able to run 10-15 minutes, Runner's World has a great 5K training plan:

WEEK	TUESDAY	THURSDAY	SATURDAY
1	1.5 miles	1.5 miles	2 miles
2	2 miles	2 miles	2.5 miles
3	2 miles	2.5 miles	3 miles
4	2.5 miles	2.5 miles	3 miles
5	2.5 miles	2 miles	RACE 3.1 miles!

This five week plan allows you to build endurance gradually while never running two days in a row.  You should not, however, be completely inactive the other four days of the week.  Use two of your non-running days to cross-train by walking, riding a bike or using the elliptical and rest for the remaining two days.  As always, the key to a successful training plan is sticking to it.

I’m Stuck In A Rut

                Every runner goes through a period where the motivation to run just isn’t there.  You know you should run, but you can’t bring yourself to tie up your laces and head out the door.  So what do you do in those situations?  I have three methods to help me climb out of the deep, dark hole caused by lack of motivation.  One of my favorite ways to get out of a rut is to create a new running playlist.  Music is a great motivator and a great distraction if you find yourself bored with your running routine.  Another fantastic trick for getting out of your rut is the ten minute test.  Before I start my run I tell myself I am going to run for 10 minutes and depending on how I feel, continue my run or walk home.  Usually I feel great after ten minutes and I complete my entire run.  What holds most runners back is not a physical hurdle, but a mental one.  For me, the idea of going for a 90 minute run seems overwhelming, but if I say I am only running for 10 minutes I can get myself out the front door.  Then, once I am in my rhythm I don’t want to stop.  The best thing about the ten minute test is you can adjust it to fit your needs.  It can become the five minute test, or the twenty minute test, depending on your own personal preference.  My final strategy for getting out of a rut is to sign up for a race.  Nothing motivates me more than the fear of not reaching the goals I set for myself. Presumably, if you are reading this you are already signed up for the MHA on the move 5K.  Next time you don’t want to go for a run, just think about how that run will help you perform better on May 6^th. 

What Should I Wear?

                Of course the most important aspect of any running outfit is the shoes.  If you go to a running specialty store like The Bronxville Running Company or The Rye Running Company, you can get a pair of shoes to fit your foot type and running form.  Remember, running shoes should be replaced every 300 to 400 miles because running in worn-out shoes is a common cause of injury.  Another important tip is to avoid cotton clothing.  Cotton absorbs moisture and if you are running in the rain, or you sweat a lot, your clothes will weigh you down.  Be sure to wear technical running apparel as the material is breathable and doesn’t lock in moisture. 

Do you have any helpful running tips or suggestions?  We’d love to hear from you!