Indoor vs. Outdoor Running

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First, I am so excited for all of us who are doing the 30-day Squat Challenge that starts today! This first one is a simple start with six reps of each then we will kick it up tomorrow.

I promise to only bring this up like 2-3 times per week for the rest of the summer, but running outside is one of my absolute favorite things to do in Michigan. These country roads are wonderful to forget it all and let my feet take me away. 

Runs are a bit different inside to outside, of course, but I really did not realize how different they were until this year when I started focusing more on run times and muscle groups worked. It also helps that I am running farther and faster this year... Well, that was until we got up here. I think that everyone knows the main difference in indoor running verses outdoor running can be the hills that nature offers compared to the flatlands of those air conditioned treadmills. These hills here have KILLED my run time. Really. Each mile averages are about 90-seconds slower than ones back home. 

Another part of outdoor running that seems to make or break a run is the weather. Sure, rain is a nuisance and one of the reasons my run time has so rapidly declined, but wind has another big part in running. No matter where you run, chances are you will face wind resistance at some point. This can make a run that much more difficult to get through compared to inside when temperature, running conditions, and wind are always the same and usually a happy medium. 

To combat the difference of indoor vs. outdoor running ultra runner, Michael Wardian, recommends always keeping your treadmill at a 1.5% incline or higher. This will replicate the difference wind resistance can make when running outdoors. As much as we all may hate it, it is also smart to increase that incline a few times throughout your run to replicate the energy exertion of hills. 

Something else quite interesting about indoor vs. outdoor running is the muscle groups we use. When running on a treadmill we are mainly using our quads since the belt is giving all forward momentum we need. Unlike treadmills, the ground gives us no forward momentum, thus forcing us to use the hamstrings and glutes far more. This is super important for those who are use to running indoors to note since changing and running outside could cause injury. Not only is the ground much less even than a treadmill, but hamstring injuries can happen when changing from indoor to outdoor running since they are not use to working quite so much. 

Strangely enough, just after reading about all the differences of indoor and outdoor running, the hubs ran outside for the first time in a while and tore his hamstring. He is a pretty fast and strong runner and is now having to do therapy to get that hamstring back up to working order. 

The moral of that story would be to not push yourself too hard when changing up a run. Listen to your body, watch your surroundings, and you should be good for both indoor and outdoor workouts! 

Spirulina, The Benefits, and How to Use It

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If you have not heard of spirulina (which I had not until a few weeks ago), it is a blue-green algae, or, cyanobacteria that can be taken as a health food supplement in either powder, tablet, or flake form. Spirulina is extremely high in protein, making up nearly 65% and a great source of vitamins and nutrients. In fact, the daily dose of spirulina (2,000-3,000 milligrams taken in 500 mg doses) has about 15% our daily intake of vitamin A, 45% our daily intake of potassium, 10 calories, 1 gram carbohydrates, 0.25 grams of fat, and 2 grams of protein. Spirulina is also high in beta-carotene, chlorophyll, calcium (26 times what is found in milk), gamma linolenic acid (an essential fatty acid), zinc, copper, vitamin E, vitamin B-complex, and is a complete source of protein.

Researchers from the University of Maryland Medical Center have found that spirulina has many benefits in test tube and animal studies, although no tests have been done on humans. Some of these benefits that may transfer to humans include:

• Immune Support: Spirulina increases the number of antibodies found in the immune system along with infection-fighting proteins.
• Anti-cancer Properties because of the immune support
• Detoxifies the Body: Chlorophyll helps remove toxins from our blood.
• Reduces Allergic Reactions: Spirulina stops the release of histamines that cause runny noses and eyes along with itching skin, eyes, and throat.
• A Protein Supplement
• Anti-infectious: Spirulina may aid against herpes, HIV, and the flu.
• Improve Oral Health: This is for two reasons, the first is that spirulina has high amounts of phosphorous that reduce enamel decay. The second is that it may help reduce oral cancer.
• A Probiotic: Spirulina boosts the production of probiotics in the body.

Blue-green algae, in nature, can easily bind to other metals and toxic substances. Be sure to get a good quality spirulina from a trusted source to avoid health risks. I have heard very good things about Mountain Rose Herbs.

How to Use It

Spirulina can be taken in tablet form, or, as a powder mixed into drinks. It is recommended to take 2,000-3,000 milligrams of spirulina in 500 mg doses daily. You can mix spirulina into most baked goods, oils for salads, and almost anything else. One of my favorites is in smoothies. Here are a few great smoothies that use spirulina.

1. Spirulina and Kale Smoothie
2. High Protein Spirulina Smoothie
3. Mango and Coconut Smoothie
4. Spinach and Spirulina Smoothie