running Archives - Team Athletic Mentors

Competing in a Race is Not All About Winning

May 14th, 2024 by JoAnn Cranson

Running for a specific team or club is a great opportunity and honor, but along with that comes an expectation. Being on Team Athletic Mentors is a prestigious position to be in. Naturally we (as a team) want to do our best and win races, whether running, cycling, triathlons, skiing, etc., but that’s not what it’s all about.

As a master athlete, I’m not going to finish in the top overall positions in events I compete in. But there is so much more myself and others can bring to a race. My goal is to inspire others to find what they enjoy doing and to motivate them to pursue a healthy lifestyle and positive attitude. This world has a lot of challenges and negative issues. But as we are running, cycling, swimming, etc., it’s amazing what an encouraging word will do for others.

I worked hard at my running and qualified for the Boston Marathon this year. I ran it just 4 weeks ago. It was very inspiring, very challenging and the enthusiasm from the spectators was amazing. It wasn’t about my finishing time, it was about taking in my surroundings and soaking in the achievement of making it to this Grand-Daddy of races in the United States. The spectators lined the whole 26.2 mile route!! The kids wanted to give us “high-fives”, others were handing out candy and orange slices in front of their houses, some were spraying water hoses to cool us off, many signs were held up, clapping, bells ringing and shouts of encouragement.

The last weekend in April my grandchildren’s school had a yearly fund raiser with a 5K run. This is the second year – we ran it as a family. Three generations with my son, my daughter-in-law and 2 grand-daughters. My grand-daughters wanted to run with grandma. Pretty cool to inspire the younger generation to be healthy, challenged and positive.

On May 5th, I ran a 10K (6.2 miles) in Kalamazoo. As I was at about 2 miles, this young man was running beside me. I told him he was doing really good and asked his age. He said this was his first 10K and he was 13. I told him we had a 50 year gap between us and he was surprised. We ended up staying close by each other most of the way. I tried to keep him updated on our pace, the mileage, encouraging on how great he was doing and that we were getting close to the finish line. How fun it was to just encourage this young man and watch him achieve his goal.

JoAnn Cranson & William Bates

When we finished I asked him if he would be willing to take a picture with me. As I put my hands on his shoulder and he put his hand on mine, I was thinking how great it is being complete strangers yet we could feel such camaraderie in 4+ miles of running together. A big thanks to Zeigler for sponsoring this race and giving all of us, but especially new runners, the chance to compete.

So next time you are out and about don’t miss an opportunity to take a moment in the busyness of life to encourage someone. You never know what an impact it will make in their life!

Why Running

November 10th, 2023 by JoAnn Cranson

By: Kellen Siems

My name is Kellen Siems. I am 14 years old and a freshman at Hackett Catholic Prep. This is my second year racing for Athletic Mentors. I competed in many triathlons and 5K races this past spring and summer.

I started off the triathlon season with the sprint distance at the Grand Rapids Triathlon, moving up from the supersprint distance last year. I then did the Cereal City Triathlon for the first time. I was back doing the Shermanator.

My favorite triathlon was the Michigan Titanium Olympic relay. My sister and brother were on my team. Brie swam, Sean biked, and I ran. I made sure to train hard because I had not run a 10K in a while. We were able to cross the finish line together and ended up winning third place.

When I first heard about the relay we decided I was going to do the running portion. When I got the news that I was running I had to start training. Training consisted of me going out over the summer and running three to six miles. Some days I would head to a track to do short hard interval runs to improve my speed. When I finished every workout I made sure to stretch to help prevent pain and discomfort later. I also made sure to drink lots of water before and after every workout.

Running is more than “Athletics”, it’s a Lifestyle

November 4th, 2021 by JoAnn Cranson

By: Raquel Torres

Running is an excellent physical activity not only to get fit, but also to feel good, and even to meet new friends and see new places. Starting a new habit does not have to be complicated, running is one of the most practical, affordable and effective disciplines, because we simply need a pair of running shoes (in good conditions) and the desire to move, wherever you are.

For those who want to start this new discipline it is highly recommended that the first thing to do is to set a goal, look for an event or race, register and put it on your agenda or calendar.

For those who are starting from scratch, those who have no running experience or people who may have experience, but they feel very out of shape, for any reason, it is advisable to first look for a local event close by your home and a short distance like a 5K or 10K. Every distance is possible for any level, we only need enough time to train and prepare for the distance.

The goal that you set will be the main pillar from which workouts, nutrition and rest will be combined. The goal will help you to focus on the really important things, it will be the reason to strive every day and build discipline.

Some of the benefits of running is feeling happy. If you are already a runner you have experienced this, no matter how you feel good or bad, after running or doing a physical activity for more than 40 minutes you will feel better, this goes beyond the so-called “Runners high”, it is the production of “happy hormones” (endorphins).

Recent scientific studies in sport medicine now confirm that exercises like running or cycling for 40 minutes or more at 70-80% of maximum heart rate is able to significantly improve some mental and emotional disorders such as depression. When exercising you can experience the benefits of spending time in nature and how it positively impacts humans physically, mentally and psychologically. It helps to decrease the number of stress hormones in your body that feed anxiety and depression like Cortisol and Adrenaline.

How to start training: The Run-Walk Method is an excellent option for those who have never run and for runners to improve their times. Contrary to what many people think, this technique doesn’t mean to walk when you are “tired”, it means to take recovery walks.

You must use this technique of running / walking that best suits you, here some examples:

Experience/Fitness level:	Running time:	Walk time:
Beginner	10-30 Secs	1-5 minutes
Intermediate	1-5 minutes	1-3 minutes

This technique is simple: for example, start trying to do a total of 20-40 minutes of exercise, doing 1 to 5 minutes of running + 1 to 5 minutes of walking (alternating run/walk/run/walk), after a 3-4 weeks and some progress you can slowly increase your running time while decreasing the walk time. There are a number of apps for your phone that can be setup depending on how long your run and walk timed are.

It is important to identify where you are and what your personal goals are, if you have any questions look for a running coach’s advice.

Setting short term goals will help you to stay motivated and long term goals to stay consistent, always take 1 or 2 days off every week and try to run/walk at least 3 times a week.

Have a plan, be patient, enjoy the process and always remember, do your best for yourself and avoid comparing your progress or goals with others. Adding the habit of running to your life will attract many other good habits and benefits to you, your family and friends.

Overcoming the Three “D’s”

April 14th, 2020 by JoAnn Cranson

By: JoAnn Cranson

Disappointment, Discouragement and Depression. In these trying times, it’s pretty normal to be feeling the 3 D’s.

Many of us are experiencing disappointment right now, whether its a canceled trip, all races stopped, graduation, weddings, parties, work layoffs, and get togethers halted. In my thoughts I think to myself it’s silly to be so disappointed over a race or my plans that have been changed, but we need to let ourselves feel the disappointment so we can get beyond it. Give someone a call that you know who understands how sad you are about a race canceled or another activity that you practiced for all year that isn’t going to happen, we need to express ourselves and let our sadness out. Once that is done, then it’s time to move upward and onward.

But then discouragement seeps in. Why should I continue to train hard or practice for a goal that may never happen this year? What do I have to work toward? I don’t even know when this is going to end. It’s the unknown that can lead us to be discouraged to move forward. I think it’s a normal feeling, but we need to look for other ways to stay motivated. I’ve always wanted more time to work on my techniques and improve my form on the bike and running. Really the best time to focus on this is when you are alone and can really think about what you are doing. Well…. that time is now.

I’m planning to have one of my family members video me on my stationary bike or outside in the front, side and back of me so I can see my position, look at my form, pedal stroke,etc. Then I’ll send the video to my coach or if you have an experienced rider or mentor to view and see if they have suggestions for you. The same with running form. Click here to check out Athletic Mentors remote run coaching program.

There is also a remote training program that you can sign up for on the Athletic Mentors website to feel the motivation of live training right now, click here to check it out.

Maybe you always wanted to learn to play a different instrument or language. There are so many online lessons now to take advantage of. Give yourself some fresh things to look forward to.

Last, as time goes on and you are more alone, depression can creep up on you. Well Fight It! Get outside and take in the fresh air. Be active in walking, hiking, biking, running, skipping, jumping, whatever you want to do. Get off your phone or computer or out from in front of your TV to stimulate your brain by doing puzzles, cleaning closets, painting something you’ve been meaning to spruce up. Better yet, think of something you can do to encourage your neighbor, friend or family member without coming in contact with them. Set up new routines that keep you moving and stimulated.

The unknown can be scary and unsettling, but don’t let it get the best of you. We all have so many things to be thankful for. This is just a moment in time that we all need to be patient and work through in our own way. Give yourself a break to feel the 3 D’s, just don’t live in them.