Tag Archives: running

How to get in shape, in two steps

There are only two steps to get in shape: 1) lose weight 2) exercise. Of course, those can be big steps. You need help to take both. These 15 links can provide you with some of the help you need.

1. Lose Weight

  1. Intermittent Fasting 101 – The Ultimate Beginner’s Guide
  2. The Beginner’s Guide to Intermittent Fasting
  3. Michael Pollan’s Simple Rules for Eating
  4. Scarsdale Diet – Moms Who Think
  5. Becoming Strong & Healthy as a Vegan : zen habits
  6. How Chef Nate Appleman Lost 85 Pounds with Really Good Food | Healthyish | Bon Appetit
  7. How I Lost 75 Pounds in 120 Days – Medium
  8. My Personal Fat-Loss Plan : zen habits

2. Exercise

  1. What Keeps Me Running | Runner’s World
  2. How Running and Meditation Help the Depressed — Science of Us
  3. The Beginners Guide to Orangetheory Fitness | MyFitnessPal
  4. How to Build Your Own Workout Routine | Nerd Fitness
  5. Total Body Training With Only A Pair Of Dumbbells.
  6. The 14 best beginner’s exercises to do at home – Men’s Health
  7. Beginner Body Weight Workout – Build Muscle, Burn Fat | Nerd Fitness
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A great piece on a great athlete/runner: Emil Zátopek

Emil Zatopek

Highly recommended: Emil Zátopek: The greatest Olympian vanished from public life after he defied Russian tanks in 1968 | The Independent.

As a kid I saw a documentary on Zatopek and was in awe of how dominant a runner he was. Anyone looking for inspiration in athletics can find that in many places: I found mine watching Zatopek and Abibi Bikila (running barefoot in Rome) excel at the Olympics.

The legendary runner Ed Whitlock Dies at 86 

Ed Whitlock running
The legendary Canadian runner Ed Whitlock has died. (Source: Masters Marathon Legend Ed Whitlock Dies at 86 | Runner’s World). There are so many things to say about Ed, but the article in Runner’s World gives you a sense of just how amazing he was. From his simple running routine to the records he broke, he was a great and unique individual. R.I.P., Ed.

(Photo: linked to in article, by K.C. Armstrong)

Looking to run a marathon or half-marathon? Then you need my race schedule spreadsheets to plan out your training runs

If you are planning to run a marathon or half-marathon this year, then one of the first questions you will ask yourself is: do I have enough time to train for it? Two things that can help you answer this question are here: blm849/Bernie-s-Race-Scheduling-Spreadsheets: My Race Schedule Spreadsheets to plan out my training runs.

With my spreadsheets, you enter a date, and it will give you a 16-20 week schedule you need to follow to get ready for a marathon or a half-marathon (or a 21K, as I like to call it).

Since they are spreadsheets, you can adjust them in any way you see fit. Add weeks, change the mileage, etc. If you have any other changes you would like to see, let me know.

Is it possible to run a sub two hour marathon?

Nike seems to think so, based on this: Nike Wants Athletes to Run a Marathon in Under Two Hours, So It’s Rebuilding the Race. And the Runners | WIRED

While it’s a bad idea to say it can’t happen, Runner’s World has a long list of reasons why it will be a difficult thing to accomplish: What Will It Take to Run A 2-Hour Marathon

Perhaps the two hour marathon will be like the four minute mile: once insurmountable, then broken, then broken often.  If and when that happens, I think it will not be a near term event.

In the meantime, read the articles, especially the one from Runner’s World: it’s a fascinating study into biomechanics and running, as well as some fine infographics.

In praise of the 5K and other (non-marathon) races

The marathon is great race, and if you are aiming to run your first in the new year, it is a great thing to accomplish.

That said, you can also get a great sense of accomplishment out of running races less than 42.2 kilometers. To see what I mean, I highly recommend these two articles that praise the 5K:

  1. The 5K, Not The Marathon, Is The Ideal Race | FiveThirtyEight
  2. 10 Reasons the 5K is Freaking Awesome | Runner’s World

After reading them, I had a much greater appreciation of that race. (I think the same argument could be made for the 10K.)

As for me, I am a fan of the half-marathon. The only thing I don’t like about it is the name: it implies you haven’t done something great, when you have. Perhaps it needs to get rebranded as a 20K: not half a marathon, but twice a 10K!

Regardless of the distance you run, and how often you run it, enjoy your athleticism and take pride in it.

(Chart is a link to the image from the FiveThirtyEight article)

The Globe and Mail on the plan to defeat Usain Bolt is sports writing at its best

Usain Bolt and Andre De Grasse running in the Olympics

Here’s the story behind the photo, above.  Andre De Grasse, the up and coming runner from Canada, was going against the legend from Jamaica, Usain Bolt, in the 200 meter race at the Olympics. Rather than just concede to Bolt, De Grasse and team came up with a plan to beat him. It’s was a smart plan, and the story of it is equally good. Read it here: De Grasse’s plan was to beat Bolt by making him run faster. It almost worked. Here’s why – The Globe and Mail

While it didn’t work, it was likely the best way to beat Bolt (assuming he was beatable).  And the confidence to think he could beat the Jamaican legend is one of the reasons we’ll be reading about the success of Andre De Grasse for some time to come.