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  • Five Amazing Things Being Active Does for a Woman’s Health

    Julia “Hurricane” Hawkins started running at age 100.  By 101, she was an age group world record holder in the 100 meters.  She set another world record at age 105.  While Julia’s amazing longevity and athletic abilities are no doubt partly related to good genetics and good luck, she has also led a life full of physical activity, including gardening and cycling. Julia credits her active lifestyle for her continued good health at age 108.  And she’s right. Want to roar through life like the “Hurricane”?  Read on for five amazing benefits of staying active. Bone Health About 90% of bone mass is achieved by age 18 with peak bone density occurring around age 30.  Participation in weight bearing forms of exercise, including sports that involve multi-directional forces like basketball or tennis can help maximize peak bone mass.  Continued participation in weight-bearing activity can help a woman maintain as much of her bone mass as possible as she ages, which decreases the risk of an osteoporosis-related fracture, a leading cause of disability later in life.  Walking and running are good, but so are activities that load bones from unpredictable directions like pickleball and Zumba.  Lifting weights adds an additional positive stress on bones as the muscle contractions pull on the bones and the bone responds by becoming stronger in that area. Heart Health Physical activity has numerous benefits for the health of the heart. Active people have lower blood pressure and blood lipid levels. They are less likely to develop cardiovascular disease and less likely to die from diseases of the heart or blood vessels.  Regular activity also strengthens the heart muscle itself thus contributing to increased tolerance to exercise.  This allows someone to do more without resting whether that’s going on a hike, chasing kids around the yard or spending hours in the garden. Muscular Strength, Endurance, Flexibility and Balance The American College of Sports Medicine recommends that healthy adults participate in 150-300 minutes per week of moderate intensity aerobic activity or 75-150 minutes of vigorous activity as well as do resistance training twice per week.  Walking at 3.0 mph, bicycling at 10-12 mph or doing heavy cleaning all count as moderate intensity activity. Accumulated bouts of just 10 minutes at a time can improve health. Activities like walking, running or cycling improve cardiovascular and muscular endurance, while lifting weights improves strength.  Strength training can lower the risk of sustaining an injury in other sports. In addition, lifting weights can help maintain muscle mass and stronger adults are more likely to maintain their physical independence as they age. Other activities such as yoga, Pilates, and Tai Chi can improve flexibility and balance, which may help decrease fall risk with aging. Brain Health Exercise is great for the brain as physical activity increases brain blood flow and perfusion, thereby helping to improve cognition and memory.  Staying active through the lifespan also lowers the risk of developing age-related dementia by 28% and Alzheimer’s by 45%.  Exercise affects the brain positively in the short-term as well with improved mood, resilience, and a lower risk of depression and anxiety. Sleep Few things are as refreshing as a great night of sleep and quality sleep is crucially important to the maintenance of overall good health. Physical activity has been shown to help people fall asleep faster and stay asleep longer, thus improving both sleep quality and duration. This is partly a function of exercise’s impact on melatonin production, a hormone that helps regulate sleep-wake cycles. Interestingly, moderate activity seems to enhance sleep quality more than vigorous exercise in some studies. As noted above, exercise improves mood and reduces stress, both of which positively impact sleep. Like exercise’s effect on brain health, quality sleep is associated with improved memory, learning and cognitive functions. Physical activity has numerous positive benefits to a woman’s bones, heart, muscles, brain, sleep and overall well-being. Stay active! While there is no guarantee you will earn a cool nickname and set world records in your 100s, exercise will likely help you live longer and live better! This article orginally appeared in the monthly participant e-newsletter to PNC Women Run the Cities entrants. Learn more about the event here. Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.

  • Goal-Setting for the Seasons Ahead

    As we move into the spring months, you are probably considering what your running goals are for the season. Whether you're a new or veteran runner, goal-setting directs your focus to what you really want to achieve and mobilizes your effort in that direction. In short, goal setting helps you stay motivated and train effectively. Here are three tips to set goals that stick! 1. Choose goals that matter to you. Make sure your goals are something you care about. Consider – why does this goal matter to you? How does it align with who you are or who you want to be? It’s hard to stay committed to goals that don’t really matter to you, so think carefully about what your goals are and why. 2. Set different types of goals. As you enter the racing season, set different types of goals. Runners often focus on outcome goals (ex. finishing a race in a certain place in your age group) and performance goals (ex. completing a certain race distance or achieving a certain time). Consider adding some process goals (ex.running a certain number of days a week or doing regular strength training) as well! Runners should set multiple types of goals, especially focusing on performance and process goals. Track your progress towards these goals somewhere you see regularly so you can revel in your progress! 3. Set goals that are challenging yet realistic. There is a sweet spot in goal-setting. You need to set goals that are challenging (so you don’t get complacent) yet realistic (so you don’t get discouraged). You should also re-evaluate your goals throughout the year to make sure they continue to be appropriately challenging. You may have set goals at some point in your running journey that are no longer serving you – they are now too easy or too hard or no longer as important to you. Regular re-evaluation of your goals can help you stay motivated! Goals can help you stay motivated and train effectively so take some time to consider how your current goals are serving you and what you hope to achieve as a runner moving forward! This article orginally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Hayley Russell, PhD, is a Certified Mental Performance Consultant, runner, and professor of health and exercise psychology at Gustavus Adolphus College. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Hayley: [email protected] or visit psychologyofrunning.com

  • Strength Training is Essential for Every Runner

    Gone are the days when strength training was done by just a fringe group of runners. Nowadays everyone from elite record holders like Eliud Kipchoge to weekend warriors are incorporating strength training into their program. But why exactly do so many runners consider strength training an essential part of their routine? Strength training uses various forms of resistance to strengthen the muscles, joints and ligaments that we demand so much of as runners. These demands on the body have a major impact, and 30-75% of runners will end up injured each year, derailing their training and halting their progress. Research shows regular strength training has tremendous benefits for runners, including reduced injury risk, improved form and mechanics, increased stamina and durability, and better running economy. So how does one properly incorporate strength training to benefit them as a runner? Most coaches recommend starting with 2-3 workouts per week, with that decreasing to 1-2 within the final peak weeks leading up to your race. Ideally, runners focus on strength training workouts that include all major types of human movement - squatting, lunging, hinging, pushing, pulling, rotating, and carrying, with an emphasis on hip, core, and lower body strength and stability. Modalities that are most appropriate for runners include bodyweight, barbell, kettlebell, resistance band and other functional exercise types. Bottom line, strength training helps you run stronger and more consistently, meaning a better shot at crushing your next PR! This article orginally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Aaron Boike is the Owner and Head Coach at Performance Running Gym, a gym for runners and endurance athletes located in St. Louis Park, MN. He holds a B.S. in Kinesiology, is a Certified Personal Trainer through the American Council on Exercise, and holds a running and ultrarunning coach certification through UESCA. Contact him directly at [email protected], follow him on Instagram @trainerontherun, or learn more about Performance Running Gym at www.performancerungym.com.

  • Registration Open for 2024 Marathon Weekend

    Registration for this fall’s Medtronic Twin Cities Marathon Weekend opened today, Tuesday, March 5, at 10 a.m. CST. Anchored by the weekend’s signature 26.2-mile race dubbed the Most Beautiful Urban Marathon in America® the weekend of running and fitness events will take place from Friday, October 4, through Sunday, October 6. Registration will be conducted online through the Twin Cities In Motion website, tcmevents.org. In addition to the marathon which runs on Sunday, October 6, registration will also open for the following Medtronic Twin Cities Marathon Weekend events: ·         Medtronic TC Family Events ·         TC 5K, presented by Fredrikson ·         TC 10K, presented by Dermatology Consultants Those events take place at the State Capitol grounds on Saturday, October 5. Registration will also open for the TC Loony and TC Ultra Loony Challenges – where runners participate in the TC 5K and TC 10K prior to running either the Medtronic TC 10 Mile or marathon the following day. The registration drawing for the Medtronic TC 10 Mile, to be held on the same day as the marathon, opens June 17. “We’re eager to open registration to the general public and officially begin the Medtronic Twin Cities Marathon build-up,” Twin Cities In Motion President Dean Orton said. “The marathon already has more than 3300 entrants thanks to runners from last year’s heat-cancelled events signing up during a special entry window last fall. We can already see there’s lots of excitement for this year’s marathon weekend and anticipate serving the community at sold-out levels for both Saturday & Sunday.” This year’s event will feature: ·         Marathon Training Program, fellow community nonprofit Run Minnesota will provide the marathon’s and 10 mile’s new official training program. ·         Renowned Spectator Support, including the Diane & Alan Page Community Cheer Challenge. ·         Greater Community Impact, with a goal to help raise a million dollars for over 50 nonprofits through the event’s Charity Program. ·         Live Race-Day Coverage, live start-to-finish race-day streaming in partnership with KARE 11. ·         Support for Record Level of Youth Runners, welcoming hundreds of youth 18 and under via TCM’s TC Kids Run Free program. Twin Cities In Motion expects more than 28,000 registrants for the 2024 Medtronic Twin Cities Marathon Weekend, including a sell-out field of 8,000 runners in the marathon and more than 12,000 10 mile runners. For more information about the event, visit the Twin Cities In Motion website, tcmevents.org. # # # Twin Cities In Motion (TCM) is a community motion nonprofit and the region’s premier running event organizer. TCM believes a community that engages each other through movement, makes a healthier society both socially and physically. TCM is a 501 (c) 3 nonprofit that organizes dozens of events throughout the year, including the Medtronic Twin Cities Marathon, a Top 10 U.S. marathon, to provide opportunities for people of all ages, abilities, and experiences to live an active, healthy lifestyle. Collectively, TCM and its charity partners that fundraise at TCM events regularly give back more than $1 million annually to a variety of causes. For more information, visit us at tcmevents.org, or find us on Facebook, Instagram and Twitter @tcmarathon.

  • Larry Eaton Runs for Life

    This article orginally appeared in the TCM's weekly e-newsletter, The Connection, in 2021. Subscribe to the Connection here. Larry Eaton is 83 years old and is proud to say he is a runner. He’s especially thankful for the outsized role running has played in his life. “In rather significant ways I owe my education, my marriage and the start of my job/career to having run in college,” Larry said. “All of these have worked exceedingly well for me and our family.” A desire to win a student-athlete award in high school led him to try the mile run in track, and to his shock, he found he excelled at it. It turned out running was his best sport, and he never would have known it if he hadn’t tried to win that award. He ran track in college at Alfred University, a small, private college in western New York state. It was there that he met his wife of 60-plus years, at a preseason training session. Career advice from his college track coach led him to apply for a job at 3M, where he worked for 38 years in a number of different roles at a variety of locations, including Texas, Italy, Japan, and Saint Paul. Larry considers himself a competitive runner, and one who still trains up to 10 hours per week if he’s really focusing on a race. His drive and determination resulted in nine (yes, nine!) age group wins at the Twin Cities 10 Mile throughout his 60s and 70s. And in case you think he’s lost his touch, he finished second in the 80 and up age group at the 2019 TC 10 Mile. “The issue here is quite simple,” Larry said. “It’s ‘thinking about an upcoming race’ which gets me out most mornings. I would almost surely not run if there was no race to think about." Larry doesn’t forget that everyone has their own reasons for running, and their own level of dedication to it. “I respect every runner regardless of how fast they run,” Larry said. “Every time I see someone finishing a race who is disadvantaged in some fashion, I actually choke up.” But Larry’s advice to runners looking to continue their running into their 70s and 80s is simple: wear good running shoes and change them regularly when they start to show their wear. Running on soft and/or flat surfaces also helps. Despite his lifelong relationship with running, Larry still experiences the love-hate dynamic, or the moments of self-doubt that all runners experience from time to time. “But like many, possibly most serious runners I have a love-hate relationship with racing,” Larry said. “Mostly I enjoy the hard work required to properly train for races. However, a day or two before major races I often wonder, why am I doing this? After all, soon I will be asking my aging body to perform to its very limits, sometimes even exceeding them.” "How do I feel during a race? I hate it. I want to quit over and over. But, I keep going. The challenge of battling my age group peers and trying to reach as close as possible to my full potential keeps me picking up one foot after another, trying to forget the growing stress by mostly thinking of nothing mile after mile until that finish line finally comes into sight.” But then there’s the classic rush of accomplishment that comes at the end of each race. “Soon however, I look back at the discomfort that I have just experienced as a mere fleeting moment,” Larry said. “Instead of dwelling on how much stress and pain I have just gone through I have the feeling of accomplishment. I’m motivated and inspired to train and race once again.” A lifetime commitment to running is Larry’s anchor, and it’s something he encourages everyone to find. “In today’s world every young person needs an anchor,” Larry said. “‘Run for Life’ has been a defining anchor for me. I truly hope it might be so for you." Story by TCM Association volunteer Spenser Bickett.

  • Five Common Runner Nutrition Mistakes

    Training for a race is no easy feat. You put in months of training, dedication, stamina, and mental toughness to get to the start line. Get the most out of your training with proper nutrition. It’s one of the most powerful tools you have as a runner. Check out five of the most common nutrition mistakes I see runners make. Under eating the first half of the day. Mornings can be hectic, especially if you’re a morning runner. Many runners fail to eat enough and eat balanced meals with carbohydrates, protein, fat and fiber at breakfast and/or lunch. This can lead to craving sweets by mid-afternoon or overeating at night. Failing to practice your race day fueling plan.  Just like you train your legs and body to run a specific distance, your stomach is a muscle and can be trained to digest energy gels, chews or food while you run. This is key if you want to feel energized and avoid stomach problems, muscle cramps, headaches and nausea on race day. Poor hydration. Staying hydrated is more than just drinking water. Your body needs a balance of fluids and electrolytes to prevent dehydration. During a long run, most runners will need anywhere from 250 to 1,000+ mg of sodium PER HOUR. You can assure you get the balance by carrying an electrolyte beverage or taking salt tablets/capsules with water. Using food as a reward. Have you ever told yourself, "I just ran 5 miles so I deserve to eat a donut." Food doesn’t need to be used to justify or reward a behavior. It’s simply fuel for your body and important for your mental wellbeing. Focus on eating foods you enjoy mindfully. Trying all the fad diets. Restricting calories, cutting out whole food groups, or limiting the time of day you eat (i.e. not eating before a morning run) can hinder performance and increase risk of losing muscle mass. Work with a Registered Dietitian who specializes in helping runners to feel confident with knowing how to eat for your training. This article orginally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.

  • The Names on Her Arms

    The shutter of a finish line camera caught Bethany Heidemann with her hands aloft, her er eyes closed and a serene expression on her face at the finish line of the 2021 Medtronic Twin Cities Marathon. Etched on her forearms were the reasons she had run and finished her race: 26 ink-on-skin dedications to friends and family members who had fought or were fighting cancer. 1 Mom + Dad 2 Darlene 3 Kelley 4 Robyn Earlier that year, Bethany lost her father – “my biggest role model, my hero” – to a four-year cancer battle and learned her mother had stage 4 cancer. “At that time, I had two choices,” Bethany shared, “Crawl in a hole and shut my heart down like I really wanted to do, or fight back in a way I can, to try to make a difference for mom, and anyone else fighting the battle or for those who lost loved ones to the horrific disease.” 5 Mary + Greg 6 Scott B 7 Deb 8 Aunt Debbie S. “Mile one and mile 26 to 26.2 were dedicated to my mom and dad because they were my main why and reason for starting and ultimately finishing the marathon,” Bethany explained at the time. "I also put them for mile 20 through 23 because I knew mentally those would be super hard miles. I personally have witnessed both of my parent’s strength and fight over the past four years, so it seemed appropriate associating these miles to them.” “All of the names were people that I know very well,” the Cedar Falls, Iowa resident explained. “I am a nurse practitioner and own a skin and wellness clinic, so a few of them are my actual patients. Others are close family friends and family.” 9 Barb 10 Jerod & Rod 11 Grandpa Dale 12 Sammie Bethany’s 2021 marathon journey began that June when she registered for her second-ever marathon just weeks after her father’s death. “I ran the Chicago Marathon at the age of 25,” the then 39-year-old remembered. “Every bit of that race was a huge physical and mental obstacle just to see if I could finish a marathon.” The objective of her 2021 race would be different. 13 Kris 14 Grandma Aurae 15 Emily 16 Lynette “My why had changed. My why was no longer me just seeing if I had what it took to get to the finish line. My why this time was in full support of the fight my parents endured and mom still is.” “This marathon was a life experience I will never forget. Only a small portion of it was about the run for me. This race was about healing, raising awareness, and supporting people who have fought a way bigger fight than conquering 26.2 miles.” 17 Uncle Dave 18 Therese 19 Susie 20 Mom + Dad “Just running though, didn't seem enough,” Bethany remembered, “so I signed up through the American Cancer Society to raise money to support cancer awareness, research, and treatment advances. With the help of so many, I raised over $3000, my goal was $500!” 21 Mom + Dad 22 Mom + Dad 23 Mom + Dad But there was a personal reward as well, that her finish line photo seemed to capture. “I crossed the finish line and felt the most surreal sense of peace,” Bethany shared. “Something I've been searching for since my dad's cancer diagnosis four years ago, my mom's diagnosis, and dad's passing. “I also had the overwhelming feeling that I wasn't doing that run alone, and I'm guessing that meant dad was with me.” 24 Tara 25 Stan 26 – 26.2 MOM ♡ DAD This article orginally appeared in the TCM's weekly e-newsletter, The Connection, in 2021. It was updated in the fall of 2023. Subscribe to the Connection here.

  • Welcoming Everyone to the Run Community

    If you scroll through the profiles of the recently announced 2024 TCM Ambassadors, you should find someone familiar looking back at you from among the running community representatives who volunteer their time to welcome and motivate the Twin Cities running community. It’s the point of the program, after all. TCMbassadors are meant to represent all types of movers, from first-timers eager to share their journey, to seasoned runners with sage advice to share. They’re central to TCM’s mission of creating a community that welcomes all to the running and movement community. “I’m excited to have a TCMbassador cohort that represents all types of runners, from back to middle to front of the pack,” Mallory Burns, the TCM staffer who leads the program told The Connection. “This year’s group is an awesome combination of new and returning ambassadors, all who are dedicated to sharing their journeys and getting their communities moving.” The 27 TCMbassadors for 2024, chosen from more than 80 applicants, seek to represent the rich kaleidoscope of movers that enlivens the Twin Cities running community. No matter where you finish in the pack, no matter which gender category you compete in, no matter which cultural communities or life stages your running originates from, someone familiar should greet you. First-time TCMbassador Cass Casarez, for example, will likely connect across a wide spectrum of the community. "As a black mixed Latinx fat queer person,” Cass noted, “I belong to many underrepresented parts of the running community. I am getting back into running and working out again for the first time in years. To say a lot has changed in my life since then is an understatement; the last time I ran a race I was in a completely different gender category!” Returning TCMbassador Carrie Rodman, who juggles a professional career and motherhood, should be relatable to many who fit running into an at-capacity life. “Since my first TCM in 2005,” Carrie shared, “I’ve gone to veterinary school, given birth to three children (now ages 9, 7 and 5), started (and grown) my career, and have maintained my fitness routine and running as a large part of my life. Need some insight into how to train as a mom? Expanding your running community? Injured runner? I’m your woman!” If you connect with Carrie for advice and motivation, you’ll probably hear about mantras before long. “I’m ALL about mantras and positive self-talk when it comes to running,” she confirmed. “The best piece of advice I ever received is a quote a friend of mine told me: “Be where your feet are.” This applies to running and in life. Be present. Focus on the mile you’re in, not what’s done or what’s ahead.” Cass has their own mantra, one especially helpful for the early or harder stages of a person’s running journey: Forward is a Pace. “Not only did it help me finish my third half-marathon in 2018, it’s helping me get into a better mindset as I start working out again and preparing for my first full marathon later this year,” they said. “I am a runner no matter the time I finish a race. Walking is not a bad thing. Forward is a pace!” As the program’s staff leader, Mallory appreciates how TCMbassadors embody the new brand and mission of Twin Cities In Motion. “The program is evolving alongside Twin Cities In Motion,” Mallory observed. “With our Motion Center programming and our emphasis on speaking to all runners and walkers, I’m excited to see our TCMbassadors engage with the TCM community outside of our races, and hopefully encourage someone who’s never considered running, or felt like they don’t belong, to feel comfortable showing up and getting started in a supportive space.” She also noted the collective resource and knowledge base embodied by the TCMbassadors. "Our TCMbassadors are an excellent resource for so many things. They are here to answer questions if you’re a first-time runner, give motivation if you’re stuck in a rut or not sure where to start, and provide general support within the running community. “I encourage everyone to follow them on social media, and attend our Motion Center programming to meet them in person and learn more about their involvement,” Mallory added. Meet all of this year’s TCMbassadors here. You’ll find out which TCM events they are pointing toward in 2024 as well as their "This or That" runner preferences. This article orginally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.

  • Don't Give Up Your Pickleball, Runners!

    I recently treated a few different female runners who had started playing pickleball aggressively several days per week during their running off-seasons. These clients were feeling multiple aches and pains as a result and planned on quitting pickleball once they started building mileage toward a spring marathon. But they might not want to stop completely! A recent study by Warden et al. in the journal of Medicine & Science in Sports & Exercise found that female runners with a history of playing multi-directional sports -- sports that include cutting, lateral movements, accelerations and decelerations -- had stronger bones in several areas prone to bone stress injuries. Playing the occasional game of pick-up basketball, tag with the kids, or pickleball may be protective against stress fractures in female runners This article orginally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.

  • Running to Touch Your Deepest Self

    For more than a decade, Deena Kastor was one of the fastest female marathon runners in the country. Deena held the American marathon record from 2006 to 2022. And she proved her ability on the world stage, winning a bronze medal at the Olympics in Athens, Greece. But like most runners, Deena didn’t run just for medals or the thrill of competition. She also understood the health benefits of running for her body and mind. Deena said, “When I run, I’m in touch with my deepest self. I feel alive and invincible.” As runners, we know what she’s talking about. Mile by mile, many of us have discovered running can be a deeply personal and therapeutic experience – one that allows us to be in touch with our deepest selves. And that’s a reward we all can gain from running our own race – whether we place first, third, or last. So, as you start your training plan for PNC Women Run the Cities, presented by TRIA, it’s important to keep in mind you’re not only improving your physical health – you’re also taking care of your mental health. When we run, our body releases endorphins that make us feel good. Many of us even experience a “runner’s high”. But there are other ways running can benefit our mental health. It can improve our emotional wellbeing, social lives, and even our cognitive condition. That’s why running is a full-body, -mind, and -soul workout. In fact, here’s what running does for: Our Bodies – Running can help maintain good overall health. We just feel good when we feel better physically. It can support better digestion, higher metabolism, increased strength and stamina, stronger muscle tone, better sleep, and increased energy. Our Minds – Running can produce helpful cognitive benefits such as moments of peace, calm, relaxed thinking, and time for meditation. When we’re running, we often have those “aha” moments, as long runs give us time to think through things and gather a greater sense of clarity with something we may be struggling with. Our Souls – Running can create a time and place for stress relief and emotional release. Burning off negative thoughts and clearing our minds are healthy practices that also provide positive self-connection. Running can also help build confidence, self-esteem, and optimism. When we feel good about ourselves, it’s easier to have a positive outlook on life in general. Our Lives – Opportunities for socialization are also added benefits of running. Some of us enjoy the camaraderie and social connection while running with others. With all this to gain from running, it’s important to make it a priority in our lives. Because when we prioritize running, we’re making a strong statement about ourselves. We’re saying: my run is important. My time is important. My needs are important. I am important. Those acknowledgements alone can have positive impacts on our mental wellbeing. I tell my clients all the time that “movement is medicine for the body, mind, and soul.” And I see that medicine at work every day in those I run with. That doesn’t mean every runner is in perfect mental health. We’re all running our own races. We all have work to do to care for our bodies, minds, and souls. But when we prioritize our runs, we’re doing the work we need to do to be the very best versions of ourselves. So, as you gear up to run PNC Women Run the Cities on May 18, be proud you’re a runner. Run for the joy of running and all the positive benefits that come with it. And every time you lace up your shoes and go for a run, remember you're doing more than giving your body a workout – you're exercising your mental health. This article orginally appeared in the monthly participant e-newsletter to PNC Women Run the Cities entrants. Learn more about the event here. Katie Mark is a Licensed Independent Clinical Social Worker who owns On the Mark Therapy, LLC. Katie provides mental health therapy while running and / or walking with her clients in nature. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. You can contact Katie about her private therapy practice at [email protected] .

  • Da-Ko-Tah! Da-Ko-Tah! Da-Ko-Tah!

    Where were you when Minnesota’s Dakotah Lindwurm made the U.S. Olympic Team? Today we share voices from a chorus of Minnesota running community members to hear how they witnessed and experienced the Olympic run of Dakotah Lindwurm of Minnesota Distance Elite. Where were you on race morning? I was at the Mill City Running cheer zone, which was on the course loop at mile 2, 10, 18, and 26. – Lindsay Bacher, TCM Board Member. The Running USA Cheer Zone on the corner of Magnolia and East Washington. – Virginia Brophy Achman, former Twin Cities In Motion Executive Director I streamed the trials on Peacock right from my kitchen while enjoying coffee and breakfast. – Lindsey Altermatt, former TCM staffer. I was doing the announcing for the race on the start and finish line. – 2004 Olympian Carrie Tollefson At the Run Minnesota watch party at Dual Citizen Brewing. -– Sarah Ahlers McInerney, Run Minnesota Executive Director I was watching raw race feeds in the media tent, monitoring the mile-by-mile trackers, and popping out for an eyewitness view when the runners passed by. – Charlie Mahler, TCM Media and Comms. Manager I just went around and biked the course. I was mostly out on the eastern side where I figured there were fewer people out there. – Chris Lundstrom, Minnesota Distance Elite Coach What were you thinking when Dakotah took the lead mid-race? I did not see that, which was probably good. That wasn’t the plan. But you also go, well, clearly she’s feeling good. – Chris Lundstrom My partner texted me from back home at the same time we saw it on TV. I just hoped she could hold on. – Lindsay Bacher I got a short glimpse of her in the lead with that darling smile on her face! – Julie McDaniel, Minnesota Distance Elite board member who was onsite. In my head I was saying “Slow down, slow down”  The Olympic trials have seen so many runners take the lead too early and fail to make the team. – Austin Budlong, former Minnesota Distance Elite President who was onsite. That smile! -- Virginia Brophy Achman I was so excited when I saw she was in the top 10, and then when she surged ahead I was even more excited, but also nervous because there was still so much race to be run, and there were some BIG names behind her. – Lindsey Altermatt And when eventual winner Fiona O’Keeffe broke apart the lead group and Dakotah fell off the pace for the win and maybe the Olympics? I was worried the race was getting away from her. At Mile 19 she was 12 seconds out of third place, in seventh overall, but she never let the rubber band break. – Charlie Mahler When I saw her drop back, I thought maybe she shouldn't have surged ahead at mile 11. I sat there nervously just saying, "Come on Dakotah, come on..." as if she could hear me. – Lindsey Altermatt I remember telling someone next to me that I hoped this was a strategic move on her part. – Julie McDaniel I knew she had tucked back in, but with the heat I felt it was going to be one of those days where things could shift. She was smart, calculated, and focused! – Carrie Tollefson She was still running the pace she wanted to be running and … not everybody who goes with the move should be going with the move. – Chris Lundstrom And when she was clearly back in the running for a spot on the Olympic team? We had our eye on her from the stage and could tell some of the ladies were not getting away from her and then she started picking people off. Her composure was amazing! – Carrie Tollefson I was pretty calm until about 23 miles. At that point she was in third, but she had Caroline Rotich sitting on her and [Dakotah is] looking like she’s hurting. – Chris Lundstrom This was the most tense part of the race.  She was toe to toe with Caroline Rotich who has some great 10K speed. Like in a heavyweight bout, they battled. – Austin Budlong She passed our cheer zone (about mile 25.9) comfortably in third but digging deep and not leaving anything to chance. We were chanting Da-Ko-Tah Da-Ko-Tah Da-Ko-Tah and losing our collective minds. – Jeff Metzdorff, Mill City Running Co-Owner It was electric. It was like a buzz went through the cheer zone. We all knew she works hard and is a tough racer so she could do it. – Lindsay Bacher And when it was clear that Minnesota’s Dakotah Lindwurm would be a member of the 2024 United States Olympic Team. Pure joy and excitement both for her and for Coach Lundo. I know how hard these athletes work, and all the blood, sweat and tears that go into even qualifying for this race. – Julie McDaniel I'll be honest I cried! I was so excited! – Lindsey Altermatt I am used to watching running by myself so it was amazing to be in a room full of people cheering and screaming.  It was awesome seeing Dakotah cross the line and being surrounded by people who were as excited as I was.  – Sarah Ahlers McInerney Couldn’t believe it was real.  Our team has been grinding for so long to help athletes make the Olympic team. It made all the time and work worth it. – Austin Budlong I was crying and dancing and yelling her name, and hugging her boyfriend, and pacing on stage, and just doing all the things! It was really hard in that moment to be a neutral person of media. – Carrie Tollefson I had a big smile on my face … and not just because I knew what the focus of the next Connection feature would be. – Charlie Mahler We'll give Coach Lundstrom the final word with his race day message about Dakota that is true for all runners: Not everybody is going to be an Olympian, but people have a lot more potential than they generally understand. – Chris Lundstrom, coach of Olympian Dakotah Lindwurm This article orginally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.

  • Running: As Easy or Hard as Standing on One Leg

    Getting started in running is as easy – or hard – as standing on one leg. The biggest difference between walking and running is that walking has a “double support” phase where both legs are on the ground. That disappears in running—you are either on one leg (single leg support) or no legs (float phase).  If you can’t stabilize on one leg standing still, it becomes almost impossible once you are in motion, and poor dynamic alignment has been associated with running injuries. One way for new runners to build unilateral stability is simple -- take off your shoes and balance on one leg. Think about driving your big toe into the ground and try not to roll onto the outside of your foot. Keep your hips level and your supporting hip, knee and foot in alignment. If you can balance for 30 seconds, increase the challenge by closing your eyes. This article orginally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.

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