Just a bunch of girls (and 1 little man) that met a few years ago via instagram and blogs.
Cubby’s for dinner. This Buffalo Chicken salad reminded me all over again about my deep love for bleu cheese. And bacon. And spicy chicken. And the rest of Brooke’s grilled cheese sandwich. Marathon training = no food left behind.
For dessert one of the girls brought our favorite sugar cookies from pop shop and now I can go buy 20 more to eat at home too.
In other dessert news, did you know that there are white chocolate Cadbury Eggs? They are divine.
Also, something else to tell you about—> Brooke is convinced that my iPod nano is a telephone.
My latest Women’s Running article is about ADAPTATION! I wanted to go more into detail today about exactly how our bodies change in order to handle the extra stress and workload that comes when we train!
I really do love how our bodies do this. I love when a pace that used to feel like death to me feels relaxed after a few months of working hard. I love increasing my mileage or running faster workouts each week. I love the progression that comes along with running. I think that humans crave progressing in life (work, school, relationships etc.) and running helps us to fulfill that desire we have to get better and move forward!
Let’s talk about what is going on behind the scenes when we train (and recover properly) that makes us faster and stronger.
1. YES PLEASE to this one—> “Your joints and connective tissues, the things that hold you together, become stronger and able to withstand the impact of running.” (source)
2. Your muscles learn to ENDURE for longer: “Endurance training improves the endurance capabilities of your muscle fibers by increasing the number of mitochondria in your muscle cells. These mitochondria are responsible for converting oxygen to produce energy.” With extra mitochondria you are able to use more oxygen which makes it so that you can run for longer before becoming fatigued. (source)
3. Those muscles of yours also become STRONGER because of the micro-tears that occur from your training. These tears happen in both the fast and slow-twitch muscle fibers and they learn to heal quickly and then they become stronger than they were before! (source)
4. Your muscles also learn how to be efficient at processing Lactate (a source of energy—> the by-product from when your body breaks down glucose) which is a huge part of training your body to run farther and faster. (source)
5. Running strengthens your heart—> “In response to high-intensity activity, your heart becomes stronger and more efficient at pumping blood throughout your body. As your cardiovascular endurance improves, your heart does not need to work as hard at rest because it can pump the necessary blood with fewer beats per minute, lowering your resting heart rate.” (source) Your heart actually changes size from endurance training—> the left atrium increases in size and volume!
6. Your stroke volume (amount of blood pumped from one ventricle of the heart with each beat) increases because your heart is strengthened from running. The average person pumps about 14-15 liters per minute… Someone that is trained can pump 20-40 liters per minute. More blood pumping = more oxygen for your muscles which allows them to work harder for longer. (source)
7. Your body learns how to use fat for energy! “Endurance training switches the body from burning carbs to burning fats more often and sooner. This is a metabolic change. It is far more efficient over long periods as we have far more fat energy stored in our body.” (source) I’m okay with my body burning fat more efficiently!
8. Your body becomes better at storing glycogen in your muscles! Your body will be able to go longer without getting depleted after you have been training for a while.
9. We need to do core work outside of running BUT our cores actually get stronger as we are running. In order to keep us stabilized, upright and propelling forward we are using our core to keep us balanced while running!
10. “Your muscle cells, arteries, blood volume and lung capacity adapt to make the exchange of oxygen and carbon dioxide more efficient. You also develop more capillaries that aid in gas exchange.” (source)
And those are a few of the things that change in our bodies to get faster and stronger as we train!
The Hardest Game of “Which Food Must Go” You’ll Ever Play was actually extremely difficult. I would answer and then change my answer a few times because it just made me sad thinking about one of the foods going away forever.
I wanted your answer on this one. If you had to give up one (pie, cake or brownies)… which one would it be?
Help a reader out… she asked me yesterday for recommendations of shorts that don’t ride up!!! Help a sister out in the comments please! What shorts have you found to not ride up?
-I personally am a huge fan of Lulu shorts because they really stay in place for me and I never feel like I have to adjust them. They are pricey but I just have a few pairs that I wash frequently to rotate through them because I love them so much.
Favorite type of cheese!?!?
How has your body adapted to running?