Tag Archives: prevention

This App Will Make Your Running Coach Obsolete

Last weekend I had the great pleasure to run the half marathon “halvevanhaarlem” in the Netherlands. Haarlem is situated in between Amsterdam and the ocean, and it is a very nice and laid back city. The running route was really fun, going through narrow city streets, cute neighborhoods, through the sand dunes on smaller trails, and we even ran on some gravel roads next to the canals.

The Plan and Preparation
I had never ran a half marathon before, and I knew I needed a plan to follow when I made up my mind to go for it. I decided to try the Nike+ Running app, NRC. With people like Ryan Flaherty behind the app, who is a brilliant coach and really knows what he is talking about, I wanted to see if the app could get me prepared. I went to the “coach” in the app, set the date for my half marathon, and put in the details of my running at the time. The app then set up a plan for me to follow, making sure that I did not increase the kilometers too soon. So far, so good.

Most common mistakes
Often people are so motivated, that they increase the mileage way too soon, only to get injured, and not being able to run at all. A second fault I see most people do is that they don’t change up their training with intervals, or any kind of strength training. For half marathons and beyond people typically just try to collect a lot of kilometers. This will not really make you a lot faster or stronger. It’s more of a surviving the grind kind of a thing. I think that it is neither fun nor smart training.

It is much better for the body to change things up, and do different things. The app does this very well, and I can tell you that on my own I would not have run so many different intervals as I did with this program. Sure, intervals are hard work, but it is also fun and the training sessions goes by a lot faster. And, it is really cool when you notice that your speed is improving.

The Nike+ Running Club App is also connected to the Nike+ Training Club app. I think it is a brilliant concept to put these two together, to build a more well rounded athlete. Because of this some of my scheduled training sessions were flexibility and strength training, and no running. It’s a great way to keep the fitness up, but letting the body adapt to more running step by step.

The Goal
My goal for the half marathon was to be as well prepared as I could, so that I could enjoy the day. I did not want to have to worry about injuring myself. I really think that all the interval work I did was key, because I only had 2 longer runs in the whole program at 14.5km and 16.5km. On the day of the race I felt really great and was able to enjoy the event. My goal was achieved! Two days after the event I was out with my friend playing catch with her dogs, and she said “you don’t move like someone who just ran a half marathon!” Trust me, I am no natural gazelle so I contribute that to the good programming and not increasing the kilometers to soon.

Running with the phone
Practically, I really do not like to run with my phone though. I don’t like the arm wrap from Nike, and the best solution so far that I have found is a sports bra from Lululemon that has an extra pocket for the phone on your back. If you have any other good suggestions do let me know. Instead I used my Garmin watch to get the length and time of my run, and then I just added it manually in the app. I would only run with my phone on the days where I had to do a “bench mark”  to see how I had improved. This worked well enough for me. However, I believe that you will get the most out of the app if you always use the phone.

A really good running coach is of course never obsolete. But most people are probably looking for more general guidance. As these apps are free and will help you to be smart with your training, there really is no reason not to use them. It would also be smart to work on your running technique for your long-term plan. Maybe there is a workshop somewhere close to you?

For your next running goal, whether it’s just for you getting off the sofa or taking part in a race, I would say you have two good options.
1. Get the app and follow the instructions as best as you can.
2. Find a real knowledgeable running coach who can help you.

Having a plan behind the training will make you better, less prone to injury and the training will be a lot more fun – what’s not to like?

“Failing to plan, is planning to fail”
Enjoy your weekend! 😉



Full disclosure, I am not affiliated with Nike.

A great podcast “The Savant of Speed” with Ryan Flaherty and Tim Ferriss
The Savant of Speed — Ryan Flaherty

Photo by Bruno Nascimento, Tim Gouw, Autumn Goodman, William Iven, Jenny Hill on Unsplash

Heal thyself by drinking tea! [part 3]

After having talked about the dangers of tea bags and natural flavors, let’s focus on the amazing powers of drinking tea.

Fresh tea leaves left out to dry, on the way to become tea.

Why is it that tea is healthy for us? and just to be very explicit when I say tea, I mean organic loose-leaf best quality you can get your hands on tea. So, unlike us animals that have the ability to run away from danger, a plant obviously cannot. Because it is stuck in one place it has to use other means in order to protect itself from things like UV-light, bugs and things that want to eat it. This protection comes from different kinds of polyphenols which are organic chemicals that have metabolic, toxic and therapeutic properties.

Harvesting tea leaves

Two of the most well known polyphenols in tea are called catechin and flavonoids. They are very powerful antioxidants, and have been used in many studies for cardiovascular disease and cancer prevention. So the plant, in this case tea, builds up a good defense mechanism for the environment where it lives so it can be strong and healthy. By drinking extracts from the tea plant (or drinking the entire leaves as in Matcha) we reap all of the benefits of the plants polyphenols. Pretty clever having the plants do all the work and we simply drink the benefits. We are for sure not the first ones to use this method to heal ourselves though, our animal friends in the wild already knows to eat certain types of plants to heal themselves from parasites or kill bacteria.

“If we can learn from animals that have used medicinal plants for millions of years, and then look at what they use it for, then we could learn interesting things,” de Roode says.[1]

Because each plant has a unique environment, it will build up a different combination of  beneficial polyphenols, from plant to plant. This is true for tea but also for all other plants. That is why, lets say an apple  that came from Sweden will taste different from an apple in Spain. They will also have a different polyphenol composition, even if it is the same type of apple. For this reason, it is very important to eat as many different types of vegetables and fruits as you can, to reap all of their different benefits and healing properties, and the same goes for drinking tea. Why limit yourself?

Checking out green tea in Japan.

Some of my favorite healing teas are Green Tea, Matcha, Pu’Erh, Oolong, and Yerba Mate. Here is a great overview of what’s what. Of course there are plenty of herbal teas as well that are excellent for health, such as mint, olive leaf, fennel, nettle, ginger, and chamomile  just to mention a few.

On a recent trip to Taiwan I had the opportunity to sample plenty of fantastic Oolong and Pu’Erh teas. The very best Oolong teas are all made in Taiwan and can only be bought in the country, as the locals are so fond of their oolong tea that they don’t want to export their top quality ones. I also had the chance to sample some really fancy old Pu’Erh teas from as far back as 1975! But, honestly I could not really tell a huge difference between the ages. What I did notice though was that the higher quality of the Pu’Erh, the sweeter and less earthy the taste.

 

I am carefully preparing green tea in a traditional outfit, on a trip in Japan.

We tend to be creatures of habit, so I would like to invite you to explore the amazing health benefits of drinking tea, and expand your tea horizon. Think of it as preventative and healing medicine that you can use daily. The next time you are out shopping, take the time to go into a proper tea shop and ask for help with finding a new tea. Just buy a small amount, and most important find out how you should brew your tea!

So many times I have friends who tell me that they don’t like drinking green tea, yet when they have it at my place they like it. That’s because a really high quality green tea should only be steeped in 70C for about 30s-1min. A lot of people leave it in a lot longer and/or use boiling water, and this makes the tea very bitter and quite nasty to drink. Don’t do that to yourself, or the tea!

Mixing teas has been known to be even more powerful – when the different organic chemicals interact their combined powers supersedes their individual ones. William Li mentions this is in his excellent TED talkCan we eat to starve Cancer?“. Tim Ferriss is also a fan of mixing teas and below is one of his morning versions.

Because many teas does contain caffeine (a diuretic), it is important to drink some water in between tea cups to stay well hydrated. I wish you a lot of fun in exploring the healing world of teas.

Wishing you all lots of creativitea and claritea! 😉

 

Tea Mind
Humilitea, Possibilitea, Qualitea, Solidaritea, Abilitea, Equalitea, Individualitea, Serenitea, Insanitea, Confidentialitea, Vitalitea, Creativitea, Sportea, Claritea, Realitea, Activitea, Longevitea, Impossibilitea, Familiaritea, Humanitea, Puritea, Levitea, Longevitea, Immunitea, Digestabilitea, Electricitea, Sensualitea, Femininitea, Festivitea…
~Letters to a Young Zentrepenur – The Republic of Tea

 

 

 


https://www.ncbi.nlm.nih.gov/pubmed/16968850

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492114/

https://www.ncbi.nlm.nih.gov/pubmed/28723689

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4267359/

Photo by Danurwendho Adyakusuma, Paul-Vincent Roll,  蔡 嘉宇 on Unsplash