LIFE IS A LONG JOURNEY, JUST RUN ITLEARNING NIGHT 2017.02.26

AMELIA ZHENG

WHAT’S YOUR NEW YEAR’S RESOLUTION-HEALTH?

▪ Lose weight? 30-day fitness challenge? 40lbs in 4 months?

▪ Get bikini ready body before summer arrives?

▪ Stay healthy and get more exercise?

BEFORE AND AFTER

NOW, IT IS END OF FEBRUARY ▪ How did you stick to you plan?

▪ How many miles you run?

▪ How many days in the gym?

80% OF THE NEW YEARS RESOLUTIONS CROWD DROPS OFF BY THE SECOND WEEK OF FEBRUARY▪ As statistics show in 2009:

▪ 12% of new gym memberships come in January, represents about a 33-50% increase in volume. The second week of January is almost always the busiest of the year.

▪ 80% of the New Years Resolutions crowd drops off by the second week of February. Meaning only 20% remain, and the rate of sign-ups tapers off by February.

▪ -------------------------------------- WHY?

WHY YOU QUIT GYM?

▪ Time constraints: waking up early to exercise before work? But really, who doesn’t love that extra hour of sleep?

▪ Expense: Things cost money, plain and simple. If you don’t go to the gym often, why pay for it?

▪ Prolonged results: we don’t feel good when we don’t see results right away.

▪ -------------- I am one of the 80% , until ONE DAY…..

A LAZY GIRL’S GAME CHANGE ▪ May 3rd, 2015 I did my first 5K at GoodLife Spring Marathon. No one went with me,

I took an early morning bus from North York to Lakeshore.

▪ -------- IT WAS A LIFE CHANGING EXPERIENCE.

▪ When I stayed a little bit longer and saw these marathon runners pass the finish line, my eyes were watering. When I was satisfied with my 5k, these marathon runners were passing the finish line twice of my speed. I was truly inspired.

▪ ------- I made a DECISION.

RUNNING

▪ Easy to create a goal: 5k- 10K-21K-42K…. Then Ultra marathon, iron man etc, if you choose to go crazy. (good luck!)

▪ Cheap: no expensive gym membership, no expensive equipment, all you need is a pair of running shoes.

▪ Flexible: morning? Lunch break? After work? Late night? – when there is a road, there is a way to run

▪ ------------ How does things go for me?

MY JOURNEY- HAPPY

▪ May,2015 Good life 5K

▪ June,2015 MEC 10K

▪ Oct,2015 Scotia Waterfront 21K

▪ Oct, 2016 Scotia Waterfront 42.2K

MY FIRST MARATHON ▪ Marathon may only have 8 letters, 42.2 KM is a looooong journey

WHAT I LEARN FROM THIS JOURNEY

▪ It is a mental game, but don’t DIE.

DON’T DIE▪ According to US national institution of Health report in 2009:

▪ “The overall, male, and female death rates for the 10-year period were 0.75 (95% confidence interval [CI], 0.38-1.13), 0.98 (95% CI, 0.48-1.36), and 0.41 (95% CI, 0.21-0.79) deaths per 100,000 finishers”

▪ - which means 1 death per 75,000 finishers.

▪ “The median age among deaths was 41.5 years (interquartile range, 25.5 years). Fifty percent (14/28) of deaths occurred in participants less than 45 years old. Heart disease caused 93% (13/14) of deaths in those 45 years and older”

▪ - Cardiac arrest caused most of the death

▪ -------------- How to prevent that happen?

HEART RATE ZONE▪ Max heart rate: subtract your age

from 220

▪ Average heart rate: subtracting your resting heart rate from the max heart rate

▪ If you want to improve your performance you have to increase your effort above your average training heart rate. The aerobic zone represents a harder running effort or at 70 to 80 percent of your max heart rate.

Age:30 Rest Pulse Max Heart Rate

bpm(heartbeat per minute)

60 220-30=190

Average Heart Rate 190-60=130

Aerobic zone 0.7*190=133 0.8*190=152

DON'T LET DEATHS SCARE YOU OFF MARATHONS

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MY TIPS IF YOU WANNA GIVE RUNNING A TRY

▪ Find a good training plan works for you. (Halhigdon plan)

▪ KNOW YOUR PACE (VERY IMPORTANT!!)

▪ Do some core strength exercise (muscle)

▪ Don’t get injured or ill

▪ Don’t go off too fast

▪ Don’t wear new shoes for the racing day

▪ Eat healthy and track your sleeping pattern

▪ ---------- Tada! Keep Calm, You are a runner now

May 28, 2017Ottawa, Canada

WHAT’S NEXT??