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April 25, 2016 · 6:00 am

Should You Run With Or Without Music?

Happy Monday, y’all!

Before I jump into a rather serious subject *chuckle*, I would like to remind you that my giveaway for Armpocket ends tonight at midnight. Make sure to enter your chance to win this amazing fitness gadget here.

It is Week 4 of my half-marathon training! The training is as follows:

Monday – 4 miles
Tuesday – cross train for 30-40 minutes (Total Body + Booty)
Wednesday – 4 miles + Yoga
Thursday – cross train for 30-40 minutes (HIIT + arms)
Friday – rest day
Saturday – 7 miles + Abs
Sunday – rest day

*Week 1, Week 2, Week 3*

IMG_1232 edit.jpg

Last Saturday, when I went for a 6-mile run, it dawned on me: I have been running without any music for the past month and a half! Somehow it just happened, which is somewhat crazy considering the fact that I was always dependent on my Ipod so much.

It goes back all the way to my Spartan training. *You can read more about races themselves here: Sprint, Super, Beast 1 & 2.* I remember thinking to myself: How am I gonna pull myself through without any music to pump me up when my energy runs low? But I managed without it. It was the first time, believe it or not, that I ran without any music. *Obviously, excluding the ‘unfortunate’ times when I was training and my battery died mid-run.*

And this got me thinking. It happens that in the past month and a half, my running has been the most enjoyable. I guess, at first I started out running with Sofia in a stroller and wanted to be aware of my surroundings for the safety of my daughter,so I didn’t listen to the music. Then I brought my dog, Bella, along with me and wanted to be aware of any people on bicycles, roller blades, etc. *Read more about how to run with you dog here.* And here I am, actually enjoying running without music. Who would have guessed?!

jumping over the fire

I turned to Google for help. According to Runners World’s poll, it appears that the majority of runners prefer to run with music:” 74% – say runners should listen to music while running, should they so choose. 8,354 voted yes, 2,974 voted no.”

I was not surprised to see that, especially that I was dependent on it as well. But then another question popped: What are the benefits of running with and without music? Here is the result of my brainstorming and research.

Reasons to run WITHOUT music:

I personally feel more in tune with my body. I find it easier to focus on my breathing and foot strike when there are no other distractions. I am able to be aware of my effort.
As I mentioned before, it is more safe. I can hear if a car is approaching. It is easier for me to react if I am in danger.
I am not sure if it is a direct result of not having music blasting in my ears, but I have been able to reflect much more than previously. Before, I struggled with my inability to’get lost in my thoughts’, but not anymore. I’m enjoying to have the opportunity to explore what’s happening in my head and to be in tune with myself. And because of this, my runs seem to fly by.
Finally, I truly started to enjoy my surroundings: The birds chirping, the breeze, the sound of my feet hitting the ground, Bella’s panting. It is incredible to be able to enjoy and to be in the moment.

Super Spartan fire

Pro’s for running WITH music:

It’s easier for runners, especially beginners, to get distracted from running discomfort to make their runs more enjoyable and easier.
Music as an external stimuli can block of some of your fatigue and get you pumped. This can result in longer distances or even faster speed since a perception of your body’s limits is reduced.
Upbeat songs can elevate your mood and create excitement.
If you do it properly, music can create opportunity to change up paces.
It is definitely a life savior on a treadmill since music creates at least some entertainment in otherwise monotone workout.

Super Spartan finish line

I came across some advice some time ago, I think in Runners World, that it’s optimal to go for at least one run without music for every two times that you run with it. To me it makes sense, since there are many races in which headphones are forbidden.

What are your thoughts? Do you run with or without music?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

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Tagged as fitness, Giveaway, Half-Marathon Training, health, running, running with a dog, running with or without music, Spartan Race, weight loss

April 12, 2016 · 8:00 am

Running With a Dog: Turn Your Pooch Into An Endurance Animal

Heyoooo!

Guys, I can’t believe it’s already Week 2 of my half marathon training! Week 1 was fabulous. It feels sooo good to be running on a regular basis again. I love how running makes me feel inside and out. I can’t help but smile as I run. I feel happy, light and free!

Last week was a week of firsts too! It may be a bit shocking to some of you, but I started running with Bella just now. She is 2 years and 5 months old.

the best running accessory.jpg

I was dying to take her for my jogs back in 2014 when I was training for Spartan Trifecta. However, she was too little. Yes, there’s such a thing for dogs. Puppies shouldn’t run with you until their bones stop developing, which can take up to 16 months in large breeds.

Technically, I could have started running with Bella last summer, but I was too pregnant and then recovering from a c-section.

It’s only appropriate to involve her now in the early stage of my training for a half marathon. Dogs may be born to run fast, yet it’s important to start gradually.

Runner’s World provides some great tips on ‘How to turn your pooch into an endurance animal’. You may be surprised, but there is even such a thing as ‘The perfect running program for your dog’. It was created by veterinary neurosurgeon Laruen Talarico.

weekend walk

Here is a quick summary of it.

Week 1: Plan a 2- to 3-mile route at a mild to moderate pace 3 to 4 days this week. Make sure to pay attention that your dog is not winded and stays by your side at a comfortable pace.

Week 2: Add 0.5 mile or 10 minutes to your original distance during each of this week’s three runs. If your dog tolerates it well, try increasing your pace a bit. By the end of the week, you should be able to finish a 3- to 4-mile run.

Week 3: ‘Repeat week 2 and try to increase your average mile pace by 5 percent. The goal of this week is to consistently run 3 to 4 miles at a pace that is moderate for you and your pooch. This is a good week to solidify your dog’s running foundation and prep for adding more mileage.’

Week 4: ‘We are going to build distance again this week. Regardless of where you and your dog are with pace, I recommend increasing your distance by 0.5 to 1 mile 4 to 6 days this week. This will put most runners at a 4 to 5 mile/day regime. I strongly recommend at least one–if not two–days of rest for both you and your pooch.’

Hiking with Bella

Week 5: ‘If you both are tolerating a 4- to 5-mile run well at this point, try increasing your speed to a moderate tempo style run. Both you and your dog should feel tired afterward. I recommend repeating this 4 to 6 days a week with 1 to 2 days of rest. If your dog is still acclimating to the 4- to 5-mile distance, please do not add speed. In this scenario, repeat week 4 above.’

Week 6: ‘Add an additional 0.5 to 1 mile to your distance again this week. Most running teams should be at the 5 to 6 miles a day/5 to 6 days a week point. If you are not quite there yet, no problem! Repeat weeks 4 and 5 until you can achieve this goal.’

It is critical that you do a full warm up and cool down in order to prevent injury. It is no different for your four-legged buddy. Begin all her exercise sessions with a gentle warm-up, between 5 and 10 minutes long. It’s the best way to protect your dog from muscle strains and other pains by stretching the tendons and ligaments, and getting the blood to the muscles and nerves.

The same goes for a cool down. A leisurely saunter, followed by a couple of stretches, is the great way to finish your training session, according to Dr. Julie.

It’s not uncommon for dogs to push themselves too hard, just because they think you want them to. Therefore, it is important to use common sense, practice moderation, and watch for signs of fatigue or for difficulty in breathing. Avoid exercising your dog too vigorously in the heat of the day and keep her/him hydrated to prevent heatstroke.

It is easy for us to forget about our dogs’ paws. Unlike our feet, her paws are not protected. Take precautions against frostbite by not staying outside for too long when there is a big wind-chill. Also check for cracked pads.

Finally, be careful not to feed your dog right before or immediately after a strenuous workout. And don’t let her gulp lots of water either. Once she cooled down, you can give her a moderate amount of water.

my first 10 mile run