Encouraging Health and Happiness

Posts tagged “Running

Don’t throw those running shoes away too quickly

Knowing when to replace running shoes is more art than science. Mileage alone is not a good measure.


New York Times News Service (more…)


Top 10: Fitness Goals

50 pushups or a 5-second, 40-yard dash? Why not try both?

By Shannon Clark,

In order to keep yourself motivated to stick with your active lifestyle, setting regular goals is important. By taking a look at what you’re working toward every so often, and making sure that those goals are still applicable to your current situation, you can ensure that you stay on track and get the results that you’re looking for.

If you don’t have a goal that you’re currently working towards, we have 10 ideas for you to consider.

 Run Your First Full Or Half-Marathon (more…)

Brrrr: 10 tips for cold-weather runners

Posted by Don Shelton

If you’re a Seattle runner like I am, you’re no stranger to running in cold, rainy weather. But the kind of bone-chilling temperatures and ankle deep snow that’s hitting the area now is a different matter.

We’re here to help. If you’re looking for some advice on how to stay safe and avoid a pratfall or injury, look no further. Here are 10 tips for runners to weather any kind of nasty extremes, courtesy of running coaches Jess Cover and Sam Davis from RunVermont. These folks seem to know their cold-weather stuff.

So read up and run on.

1. Layer, layer, layer: Layering clothes provides the perfect balance needed for winter running to avoid over- or under-dressing. When done properly, layers will trap the air warmed by your body while still allowing moisture and sweat to be wicked from your skin. Choose layers that can easily be tied around your waist once you begin to warm up; it’s important not to overheat while running since this can put you at risk of hypothermia. (more…)

Just 15 Minutes of Exercise a Day May Add Years to Your Life

By Meredith Melnick Tuesday, August 16, 2011 |


U.S. fitness guidelines recommend at least 30 minutes of exercise five days a week. But increasingly, evidence suggests that even half that amount can extend significant health benefits.

Only about a third of Americans currently meet the Centers for Disease Control and Prevention’s (CDC) guidelines for physical health, which advise a minimum of 150 minutes of moderate exercise per week, plus additional strength-training.

Now here’s the good news for the rest of us: even just 15 minutes of moderate exercise a day (or 92 minutes per week) was associated with a three-year increase in life expectancy and a 14% reduction in risk of death by any cause, compared with a sedentary lifestyle, according to a new study.

Each additional 15 minutes of daily exercise (up to 100 minutes a day) reduced the risk of death by an additional 4%, the study found, and people who got 30 minutes of activity a day added about four extra years to their life expectancy, compared with their sedentary peers.

The observational study involved more than 400,000 people in Taiwan, who were followed for an average of about eight years. Researchers gave participants a questionnaire asking about their medical history and lifestyle habits, including how much leisure-time physical activity they got. Based on the answers, researchers divided them into activity intensity groups: light (walking), moderate (brisk walking), vigorous (jogging) and very vigorous (running).

People were characterized as inactive if they got less than one hour of exercise per week. Compared with this group, those who got even small amounts of moderate activity daily lived longer.

“The 30-minute-a-day for five or more days a week has been the golden rule for the last 15 years, but now we found even half that amount could be very beneficial,” lead author Dr. Chi-Pang Wen told ABC News. “As we all feel, finding a slot of 15 minutes is much easier than finding a 30-minute slot in most days of the week.”

But that’s no excuse to scrape by with minimum effort. And it’s certainly no reason to scale back if you’re already working out for at least 30 minutes a day. When it comes to exercise, more is better. As anyone who has ever embarked on a new exercise regimen knows, the hardest part is starting; the longer you stick with it, the easier and more enjoyable it becomes. Over time, as you get fitter, your exercise goals will become easier to attain.

The new study had some limitations. For one, the questionnaires involved self-report, which always carries a measure of inaccuracy. The study was also observational, so it’s not clear whether people’s health outcomes could be attributed to factors other than exercise (though the researchers accounted for other factors like smoking, drinking, cholesterol levels, blood pressure and history of disease), or whether it was inactivity that caused poor health or vice versa.

Still, there is no shortage of existing evidence that increasing physical activity leads to all-around improvements in health, mood and well-being. And the new results suggest that even small amounts of moderate exercise — think biking, walking briskly or dancing — may mean significant benefits.

“The knowledge that as little as 15 minutes per day of exercise on most days of the week can substantially reduce an individual’s risk of dying could encourage many more individuals to incorporate a small amount of physical activity into their busy lives,” wrote Dr. Anil Nigam and Dr. Martin Juneau of the Montreal Heart Institute and the University of Montreal in an accompanying editorial in The Lancet, which published the new study online on Aug. 15.

Meredith Melnick is a reporter at TIME. Find her on Twitter at @MeredithCM. You can also continue the discussion on TIME’s Facebook page and on Twitter at @TIME.

New Camps and Classes at the MAC

Like to Run?  Want to tone up, lose weight AND have fun while doing it?  The MAC has a program for any fitness goal and every fitness level!

Total Boddy

Indoor/Outdoor Conditioning Camp:


  • strength endurance

    Group Stretching

    Group Stretching

  • cardio
  • core conditioning
  • flexibility
  • speed, agility, quickness
  • balance, power


  • resistance bands
  • dumbbells
  • body bars
  • circuit training
  • interval training
  • body weight (ground based) exercise



10 Weeks (20 sessions) |April 5th-June 9th  |Tuesday & Thursday | 6-7am


Magnuson Athletic Club and Arena Sports |Magnuson Park |Building 27

MAC & Arena Sports Members: $130

Non-MAC & Non Arena Sports Members: $180

Drop-In: $12

Maryann Boddy is a NASM Certified Personal Trainer at the Magnuson Athletic Club.  She played DI soccer at Seattle University and has a Master’s in Sport Administration and Leadership.  The Total Boddy Conditioning Camp is a fitness program that will help you burn fat, tone up and improve athletic performance through a well-rounded platform of bodyweight, circuit and interval training.  With the use of resistance bands, body bars and dumbbells both indoor and outdoor, the camp will be fun and unique as well as challenging for people of all fitness levels. 


Waterfront property at the MAC

Waterfront property at the MAC


Like to Run?  Join the MAC Running Pac


The Seattle Rock ‘n’ Roll 1/2 Marathon is coming up on June 25th, 2011- if you’ve registered or have always wanted to train for a 1/2 marathon, now is your chance!



Join our 9 week training program to improve speed, endurance, flexibility and core strength.  Enjoy beautiful morning runs on the Magnuson Park Lake Trail, the Lake Washington Loop abd the Burke-Gilman Trail.  Find encouragement in the Pac and empower yourself to achieve your PR!



9 Weeks (18 sessions) | April 25th– June 22nd  |Mondays & Wednesday |6-7am 


Magnuson Athletic Club |Magnuson Park |Building 27

MAC Members: $90

Non MAC Members: $144

The MAC Running Pac is led by NASM Certified Personal Trainer Maryann Boddy.  She is excited to bring her experience as a DI women’s soccer player at Seattle University and enthusiasm for fitness to the running community.  The program will include a 9-week training card with flexibility, core and cross training guidelines.

Please email mboddy@macseattle.com or call (206) 452-1500 for more info.