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It’s a SodaStream sweepstakes!

August 24, 2012 by 3 Comments

Time for another giveaway … Would you believe me if I told you there was a smallish kitchen appliance you could use daily to enjoy a refreshing beverage that would reduce the amount of plastic bottles that would potentially enter the atmosphere as marine debris and it was free? While you’re contemplating how this miracle could ever occur, here are some facts on plastic bottles and the impact they have on the environment.

  1. Plastic bottles can take over 1,000 years to decompose.
  2. Enough plastic bottles are thrown away each year in the United States to circle the earth four times.
  3. Over 80% of empty water bottles end up in the nation’s landfills.
  4. Only 8% of the total plastic waste generated in 2010 was recovered for recycling.
  5. 1.5 million tons of plastic waste are created by plastic bottles alone.
  6. 47 million gallons of oil is consumed to produce the bottles that Americans drink out of each year (This is enough oil to take 100,000 cars off the road and 1-billion pounds of carbon dioxide out of the atmosphere).
  7. 24 million gallons of oil are needed to produce a billion plastic bottles.
  8. Bottled water costs about 1000 times more than tap water and 90% of the cost of bottled water is due to the bottle itself.
  9. Bottling and shipping water is the least energy efficient method ever used to supply water.
  10. In a study conducted by the National Resources Defense Council one third of bottled water tested contained significant contamination.

Now, how can you reduce the amount of plastic bottles you may potentially contribute to the environment? My suggestion isn’t going to be too surprising if you’ve been following me on Twitter as I’ve become a genuine fan of the SodaStream machine. The SodaStream isn’t a new product by any means. In fact, this home soda maker machine is connected with 1970/1980’s childhood nostalgia in the United Kingdom. The soda maker machine comes with a few durable bottles that you keep filled up in the refrigerator and use the carbonator to turn the cold tap water into delicious bubbly water. There are about 30 flavors to add to the bubbly water to create your own fun drinks (Target carries the flavors to add)! My husband likens the cola flavor to Coke rather than Pepsi. I thoroughly enjoy the plain club soda, but have indulged in the occasional diet Dr. flavor and cannot tell any difference from the Pipp or Pepper original. There are even Crystal Light and energy drink options. I’ve come to appreciate it, not only because it reduces marine debris, but also because there is no dragging bottles from the store to the house and the recycling bin doesn’t need to be emptied as much which I know is also making an impact on the environment.

Of course, the SodaStream carbonator does need to be replaced and that comes with a cost (but, I think it’s worth it!). The carbonator needs to be replaced depending on how often you use it. We’ve had ours for 3 months and will probably make it another 3 before we need to replace it. The carbonators can be exchanged for free to any participating local retailer or through the SodaStream company directly via UPS (yes, you’re essentially hostage to a single overpriced gas supplier).

How can you get your hands on a SodaStream for free? If you share any of my posts on Facebook or retweet any of my posts on Twitter in the next week I’ll enter you into a raffle for a free SodaStream (they were kind of enough to send me one)! You can share as many posts or retweet as many tweets as you’d prefer to saturate your friends, family, and colleagues until noon next Friday. Each time you share or retweet it will be an additional chance to win. I’ll only count the shares from the direct page or the retweets from the original tweet and not the folks that share a share or retweet a retweet. Also, it can be any post or tweet, new or old. Be sure to tag Beach Chair Scientist in anything you share! I will announce the winner next Friday (what a great way to start Labor Day weekend for someone!).

Update (8/31/2012): Thanks to Random Picker for helping make the raffle so efficient! Our winner for the SodaStream is a Beach Chair Scientist Facebook friend! Thank you to everyone that participated your support means the world!

Filed Under: Animal Homes, Conservation, Ocean, People, Random Fun! Tagged With: , , , , , , , , ,

What they’re into … with Greg and Jody (Beach Treasures and Treasure Beaches)

August 21, 2012 by 1 Comment

Happy Tuesday! I am sure you know by now, but this is a series I have been featuring each Tuesday this summer to get a special sneak peek at the different personalities behind the scientists, activists, and educators (including bloggers) who play an integral role in the marine science conservation field. It’s essentially an extension of the overwhelmingly popular and well done Tumblr blog, This Is What A Scientist Looks Like, (BCS was featured in April!) which sets out to illustrate that scientists are not just crazy haired nerds in lab coats. I’ve sent a list of 15 random questions to some folks I know and asked that each person share at least their answers to 5 of them. Today It’s a two for one deal with Greg and Jody Diehl, from Beach Treasures and Treasure Beaches.

Greg and Jody of Beach Treasures and Treasure Beaches, in Venice, CA

Greg has lived around water all of his entire life … that is until he moved to New Mexico to start a business. Growing up in Wisconsin lakes, rivers, and beaches were never far away. And, after joining the Navy he basically lived on the water!  From the Red Sea to the Caribbean, the Indian Ocean to the Atlantic, and through the major canals, he’s literally been around the world.  He and his wife, Jody, have always enjoyed beaches, boats,  and vacations by the sea!

Jody is a beachcomber to the core. She says, “any beach, any time”. She collects seashells, beach glass, beach rocks, travel books, photos, and very happy memories. Family and friends make the best day at the beach even better for her. She grew up in Chicago with 26 miles of beautiful Lake Michigan shoreline. Having traveled to 49 states (Alaska, she’s on her way!) and many foreign countries, she always find myself gravitating to the shorelines and beaches.

Greg and Jody have been married for 35 years.  They have three wonderful daughters, one super son-in-law, and two beautiful grandchildren. Their middle and youngest daughters are “Treasure Hunters” on the site and their oldest daughter is a frequent contributor. The family (including adorable grandchildren) is often pictured on the blog’s posts. Beach Treasures and Treasure Beaches has become quite a family affair!

What is your favorite Sunday breakfast?
We both agree: Greg’s delicious homemade cinnamon rolls.

Which sitcom character do you relate to?
Tim, The Tool Man, Taylor and his lovely wife, Jill. (Home Improvement)

What is your favorite pastime?
Besides beachcombing, tide pooling, and anything beach related? Pretty much anything that includes our two grandchildren is a winner. We love to get out and hike, make it to UNM Lobo baseball games, and attend any concert or event in which our kids are performing!

What three things would you take with you to an island?
A yacht and our two grandchildren.

Are you a night owl or a morning person?
We’re both morning people.  That means that we are up to watch the sunrise on the beach when we are on vacation.  At home Jody’s motto is: If it’s not on my desk by 10:00 AM, I’ll get to it tomorrow!

What is your favorite room in your home?
Our favorite room in the house is our entry/sunroom. But we especially enjoy the backyard patio.  Living in Albuquerque, we can enjoy the outdoors year round.  Our family loves to eat our meals outside in the fresh, New Mexico air.

What is your favorite sundae topping?
Carmel for Greg, marshmallow cream for Jody.

Don’t forget to read the rest of the “What they’re into …” series.

Filed Under: Beach, Conservation, Inspiration, People, Places, Random Fun! Tagged With: , , ,

What they’re into … with Braddock Spear (Sustainable Fisheries Partnership)

August 14, 2012 by Leave a Comment

It’s Tuesday and so I am sure you know by now, but this is a series I have been featuring each Tuesday this summer to get a special sneak peek at the different personalities behind the scientists, activists, and educators (including bloggers) who play an integral role in the marine science conservation field. It’s essentially an extension of the overwhelmingly popular and well done Tumblr blog, This Is What A Scientist Looks Like, (BCS was featured in April!) which sets out to illustrate that scientists are not just crazy haired nerds in lab coats. I’ve sent a list of 15 random questions to some folks I know and asked that each person share at least their answers to 5 of them. Here you find the weird preferred smells among other things of Braddock Spear from the Sustainable Fisheries Partnership.

Braddock Spear is Deputy Director of the Improvements Division at the Sustainable Fisheries Partnership (SFP) and has worked there for the last 18 months trying to improve fisheries around the globe. For 8 years before SFP, he worked at the Atlantic States Marine Fisheries Commission ending his tenure as Senior Coordinator for Policy and having coordinated fisheries management of horseshoe crabs, northern shrimp, and Atlantic menhaden. Also before joining SFP, Braddock blogged on the sustainable seafood movement at Sustainable Ocean Project. The site is no longer updated with new content, but all past posts are still there for the reading. Braddock received a BS in Marine Biology from the University of Maryland and a MA in Marine Affairs from the University of Rhode Island.

What is the last thing you bought that you shouldn’t have?
A ticket to Vegas. I’ll be saving my pennies til I go.

What is your favorite fruit flavor?
Mango! I was spoiled in Belize when I got fresh mango from my host family’s tree every morning.

What is your favorite Sunday breakfast?
A coffee and a scone at the Baltimore farmers market.

What is your favorite scent?
Gasoline and cigar smoke are two of my favorites. Though not too much of either and definitely not together.

How superstitious are you?
Not at all. I’ve walked under lots of ladders, broken a few mirrors, and had a black cat. Despite all that, I’d say my luck has been pretty good (hoping that continues in Vegas).

Bonus random fact:
I’ve recently become a big fan of street art. If you’re interested, check out: http://www.streetartnews.net/

Thank you for participating, Braddock! It was great to hear from you (Braddock is an old co-worker on mine). Have a great time in Vegas!

Don’t forget to read the rest of the “What they’re into …” series.

Filed Under: Atlantic Horseshoe Crab, Beach, Conservation, People, Random Fun! Tagged With: , , , ,

Playing well with others? Dissecting the tension between the scientist-educator community

August 13, 2012 by Leave a Comment

“It is the supreme art of the teacher to awaken joy in creative expression and knowledge”.
Albert Einstein (1879 – 1955) German-Swiss-U.S. scientist

 “The scientist is not a person who gives the right answers, he’s one who asks the right questions”.
Claude Levi-Strauss (1908 – 2009) French anthropologist and ethnologist

“Those that can’t do, teach”.

It’s unfortunate, but the last phrase above affected my psyche as a child and young adult. I felt that I should go into science and prove that I could ‘do’. I am glad that I did because I’ve spent a decade doing various levels of field and laboratory work (or more recently overseeing grants of those doing field work and then I get to promote their work). It wasn’t until recently that I’ve began to embrace my desire to teach marine science to the masses. If you’ve been following my blog, Beach Chair Scientist, this can be illustrated – hopefully – in the increased quality of content that I’ve become committed to presenting in the past few months. All the while, I kept coming back to why I didn’t go in this direction in the beginning of my career and remembered that it was because I wanted to be seen as someone who could ‘do’. Boy, is that a regret! I have come to realize that non-formal education and all forms of teaching are ‘doing’ and we should all embrace the significant role of teachers, environmental educators, and science communicators play in our society.

Teachers are often our first connection to the big, expansive, beautiful world. Rejecting teachers, environmental educators, and science communicators because it seems as though they ‘play with kids all day’ or ‘invent games and just make PowerPoint presentations’ is irreverent. We become teachers, environmental educators, and science communicators because there is an inexplicable piece within all of us, not to find the answers or pose a question, but rather see “understanding wash over a child” or adult. Our moment of ‘eureka’ and validation is not when we’ve been published, but is centered on sharing the natural world and illuminating connections that may not have been obvious to others.

It seems as though there is a tension when teachers, environmental educators, and science communicators try to gain access to the science department for new knowledge. I can understand that no one wants to part with their work and have someone treat it as their own. But, I don’t think anyone believes that is the case. The relationship between the scientist and those promoting the data (teachers, environmental educators, and science communicators) should be constantly cultivated and sharing findings should be part of the process. I am glad that there is a new generation of scientists learning to engage the public with the use of social media to share findings and learn from other.

But, dare I say that it seems like pulling teeth when anyone that is trained to deal with the public tries to promote findings and interpret and translate scientific information? There are many wonderful organizations (e.g., COMPASS) dedicated to teaching scientists how to connect their science to the wider world, but connecting with nearby neighbors (i.e., coworkers) is vital and builds upon respect for one another. Teachers, environmental educators, and science communicators should be seen as an extension of the news media. Often we get creative with our translations of scientific findings and the news media will cover the interpretation rather than read an abstract. Teachers, environmental educators, and science communicators are highly trained with working with all different audiences. Furthermore, we’re well versed in techniques to filter, spin, coordinate, and share data appropriately (i.e., infographics or demonstrations in classrooms).

I’d love to hear your thoughts and experiences on the topic. Recently, I posed the question “Is the scientist-educator/communicator relationship one of a) love-hate tension, b) complete mutual respect, c) neither, or d) both a and b?” on Twitter and Facebook. Comments we’re few and far between most leaning towards b and d.

Related posts:

Dear Online Science Writing Community: A reminder for ‘call to actions’ because your perspective is priceless

Filed Under: Conservation, Inspiration, People, Random Fun!, Science Communication Tagged With: , , , , , ,

Sink your teeth into this: 20 facts about shark teeth

August 12, 2012 by 5 Comments

Are you ready to sink your teeth into Shark Week 2012? Here are 20 facts about shark teeth to get you started. Discovery Channel’s annual event looks like it will quite the extravaganza  for its 25th year. Andy Samberg from Saturday Night Live has been brought in as the official ‘chief shark officer‘. I have my reservations about the summer ritual now as a marine conservationist (Read this article I resonated with last year “Should Shark Week Focus On Conservation?” from Care2.org), but love that it’s an event that brings people together and creates an interest in the marine ecosystem. I have many fond memories of my brothers, parents, and I slowing down at the end of summer to watch sharks in a way we never could from the shoreline.

1. Shark teeth are not attached to gums on a root like our teeth.
2. Sharks typically lose at least one tooth per week.
3. Sharks lose their teeth because they may become stuck in prey or broken and forced out.
4. Shark teeth are arranged in neat conveyor belt rows and can be replaced within a day of losing one.
5. Sharks average out to 15 rows of teeth in each jaw. Although most have 5 and then there is the bull shark that has 50 rows of teeth.
6. Shark teeth are popularly found as beach treasures because sharks shed 1000s of teeth in a lifetime. Although, don’t get yourself in trouble if you decide to collect them. Recently, over 2,400 shark teeth were confiscated from a passenger in India (shark teeth are an illegal import prohibited under the Wild Life Protection Act of 1972).
7. Well after a shark dies and its body decomposes its teeth will fossilize.
8. Fossilized shark teeth are not white because they are usually covered with sediment (which prevents oxygen and bacteria from getting to them).
9. It takes about 10,000 years for a shark tooth to fossilize. The most commonly found shark teeth fossils are from 65,000 year ago (the Cenozoic era).
10. Venice, FL (on the Gulf of Mexico) calls itself the “shark tooth capital of the world”.
11. Sharks are born with complete sets of teeth and swim away from their mother to fend for themselves.
12. A shark’s tooth shape is dependent upon its diet. For instance, the shortfin mako razor like teeth tear flesh, the tiger shark has piercing teeth to cut flesh, and the zebra shark has dense flattened teeth because it feasts upon mollusks.
13. Whale sharks have 3,000 little teeth that are of little use. They’re filter feeders that find food by sifting through their gills.
14. The tooth of the megalodon range from 31/2 – 7 inches long and can weigh more than a pound!
15. Shark teeth were recently discovered to contain fluoride.
16.  Sharks do not suffer from cavities.
17. The inside of shark and human teeth contains a soft mineral known as dentin.
18. The coating of shark teeth is acid resistant and less water soluble than our teeth.
19. Shark teeth and human teeth are equally as hard.
20. Even though many sharks have sharp teeth that could inflict a wound to humans, sharks should always be treated with respect.

Image (c) http://www.fancynancypantsinct.blogspot.com

Filed Under: Conservation, Random Fun!, Sharks Tagged With: , , , , , , , , , ,

What are the world’s largest oceans and seas?

August 3, 2012 by 2 Comments

Great question! Here is a quick break down of the world’s largest oceans and seas using the size information found in the descriptions from The World’s Biggest Oceans & Seas by Our Amazing Planet.

If you have another question please don’t hesitate to find me on Twitter using @bcsanswers or just email info@beachchairscientist.com. Have a great beachcombing weekend!

Also, here is a map to reference each body of water listed above.

Filed Under: Ocean, Places, Random Fun! Tagged With: , , ,

A little dose of ocean conservation inspiration

August 2, 2012 by Leave a Comment

This is a whimsical – yet still direct and profound – image I wanted to share from from my Ocean Conservation Inspiration Pinterest board. Do you have a particular phrase or image that drives you?

Filed Under: Algae (Seaweeds), Conservation, Inspiration, Marine Mammals, Ocean, Random Fun!, Wrack Line Tagged With: , , , ,

What they’re into … with Mark Gibson (Breaching the Blue)

July 31, 2012 by 3 Comments

This is a series I’ve been featuring each Tuesday this summer to get a special sneak peek at the different personalities behind the scientists, activists, and educators (including bloggers) who play an integral role in the marine science conservation field. It’s essentially an extension of the overwhelmingly popular and well done Tumblr blog, This Is What A Scientist Looks Like, (BCS was featured in April!) which sets out to illustrate that scientists are not just crazy haired nerds in lab coats. I’ve sent a list of 15 random questions and asked that each person share at least their answers to 5 of them. Here’s what Mark Gibson had to say.

Mark at Ted Turner’s Flying D Ranch, a model ranch in terms of species conservation and land restoration.

Mark runs Breaching the Blue, a website on the “politics, economics, and human dimensions of the global ocean”.  He says you can think of it as a sort of ‘digital nerdery’ – a place and space to tinker with ideas on ocean conservation and politics. These days he spends a lot of time thinking on how we might rebuild fish stocks through innovations in fishing rights and reduce illegal fishing through the application of criminological theory.

He studied international affairs at Johns Hopkins SAIS in Washington, DC, and tailored his coursework to look at marine policy.  He sees this as a perfect example of how you don’t need to go to a ‘blue’ school to do ocean work. In fact, the combination of a more traditional international security education with ocean affairs led to his tackling of a lot of interesting issues, from the political economy of MPA selection to the international law that would govern displaced island nations.

After graduating, Mark worked at Oceana and the Pew Environment Group.  This led him to some interesting work, from evaluating the damages to fishermen after the Deepwater Horizon Spill to a full-scale policy analysis of Europe’s deep-sea fishing. A major interest of his is helping the NGO world better use all the great economic data out there.  Why work so hard to make moral arguments when so much of the ocean could be protected on economic grounds alone?  He continues to work in ocean conservation in DC, but spares us the details to maintain his independence.

In the long term, Mark hopes to have his own consulting practice that would analyze the economics of fisheries crime and efficacy of enforcement activities.  The aim would be to offer a knowledge product that would a) increase the efficiency of enforcement efforts, b) increase the value of fishery access rights, and c) improve overall conservation. He’s now exploring how he might go about that.

Outside of oceans, Mark spends his spare time rock climbing, practicing pop psychology as a Myers-Briggs enthusiast, and promoting the slightly eccentric diet and lifestyle known as ‘Paleo’.

What is the last thing you bought that you shouldn’t have?
More books. I’ve committed myself to not expanding the Gibson library until the end of the summer.

What is your favorite fruit flavor?
Banana.

What is your favorite Sunday breakfast?
Avocado and mushroom scramble with a grass-fed beef patty, fresh berries, and artisanal coffee.

What’s your favorite midnight snack?
Almond butter.

Are you a night owl or a morning person?
Morning person.

What is your favorite room in your home?
The basement.  I have a ‘Bat Cave’ with a small library and a large cache of climbing gear, diving equipment, and other outdoor paraphernalia.

Which sitcom character do you relate to?
I relate equally to Ron Swanson and Chris Traeger from Parks and Recreation. Go figure.

What is your favorite scent?
Fresh coconut.

What is your favorite sundae topping?
I don’t eat ice cream, but it would probably be dark chocolate or raspberries.

What is your favorite pastime?
Scuba diving.  The best job I ever had was as a divemaster in the Bay Islands.

What three things would you take with you to an island?
A sea kayak, a tent, and a bottle of hard cider.

How superstitious are you?
Not at all.

What is your favorite day of the week?
Friday.

Are you a cat person, dog person, or neither?
Dog person.

If you were a geometric shape, what would you like to be?
An octagon.

What’s some other random favorite information about you?
Favorite blogs: Marginal Revolution and the Dan Ariely Blog.
Music: Bob Dylan, the Grateful Dead, and Steve Earle
Movies: The Life Aquatic, Moon, 3:30 to Yuma
What I’m reading: Quiet: The Power of Introverts in a World That Can’t Stop Talking, Why People Obey the Law, Managing Small-Scale Fisheries: Alternative Directions and Methods, 1493: Uncovering the New World Columbus Created, and The Creation of the Media: Political Origins of Modern Communication

Thanks to Mark for participating in this questionnaire and I hope you’re finding time to get through that library. Check out the other great folks that contributed to the “What they’re into …” series this summer.

Filed Under: Conservation, Inspiration, People, Random Fun! Tagged With: , , , , , , , ,

What they’re into … with David Shiffman (@WhySharksMatter)

July 24, 2012 by Leave a Comment

This is a series I’ve been featuring each Tuesday this summer to get a special sneak peek at the many different personalities behind the scientists, activists, and educators (including bloggers) who play an integral role in the marine science conservation field. It’s essentially an extension of the overwhelmingly popular and well done Tumblr blog, This Is What A Scientist Looks Like, (BCS was featured in April!) which sets out to illustrate that scientists are not just crazy haired nerds in lab coats. I’ve sent a list of 15 random questions and asked that each person share at least their answers to 5 of them. This week features David Shiffman of Southern Fried Science and I am so glad he agreed since I know this crowd loves shark talk.

David with a sandbar shark in Charleston harbor

David is a Ph.D. student at the University of Miami’s Abess Center for Ecosystem Science and Policy. His research focuses on shark behavior, ecology, and conservation, and he has interacted with over 2,500 sharks on three continents. David writes about shark science and conservation topics for the marine biology blog Southern Fried Science, and is active on Twitter @WhySharksMatter. Additionally, David has a B.S. with distinction in Biology from Duke University, and a Masters in Marine Biology from the College of Charleston. If you and your class or community organization are interested in joining David and the RJ Dunlap Marine Conservation Program for a shark tagging expedition in the Florida Keys, please let him know! These are the best replica watches.

What is your favorite Sunday breakfast?
When I lived in Charleston, SC, crab cake eggs benedict. They don’t have that here in Miami, but there’s a place around the corner from my apartment that makes peanut butter and chocolate chip pancakes.

What’s your favorite midnight snack?
Homemade cookies. My first word was “cookie”.

Are you a night owl or a morning person?
Although field research often involves getting up at 4:00 a.m., I am not a morning person. I enjoy having morning people in the car with me when I have to drive to our research locations before the sun rises, though.

Which sitcom character do you relate to?
I’m not sure if “Glee” counts as a sitcom, but if so, Sue Sylvester. If not, Jack Donaghy from “30 Rock” or Ron Swanson from “Parks and Recreation”.

What is your favorite scent?
Bacon. Or maybe popcorn. Actually, they make bacon-flavored popcorn now. It’s surprisingly not gross.

What three things would you take with you to an island?
If this is an island I’m vacationing on, I’d bring snorkel gear, beer, and beer. If this is a deserted island I’m going to be stranded on, I’d bring a satellite phone, a GPS, a fly fishing starter kit, and a boat to help getting un-stranded.

Are you a cat person, dog person, or neither?
I am definitely a dog person. My new puppy Magnolia is sitting at my feet in my office as I answer these questions.

Bonus random fact you’d like to share about yourself?
There is a hot dog named after me (the Shiffman) at the hot dog stand on Duke’s campus. It is a hot dog served on a twinkie.

Yum! Thanks for the amazing idea for dinner tonight, David! Also, thanks for sharing your personality with us. For more ‘What they’re into …’ with other ocean folks click here.

Filed Under: Conservation, Inspiration, People, Random Fun!, Sharks Tagged With: , , , , ,

What is the fastest marine mammal?

July 19, 2012 by 4 Comments

The 2012 Summer Olympics are less than 10 days away and with this comes lots of intense swimming competitions (among other events). This got me wondering, if I lined up various species of marine mammals which one would be taking home the gold? Check out the average top speeds of 10 species in the graph below. (Now time to get the image of an orca wearing a Speedo out of my mind.)

Resources:

1. http://www.speedofanimals.com/water
2. http://en.wikipedia.org/wiki/Porpoise
3. http://marinebio.org/oceans/marine-mammals.asp

Running Advice for Overweight Runners

Get active, stay safe, and build your fitness over time

Man and woman running outside

Runners, despite what may be advertised, come in all shapes and sizes. If you’re overweight, running is a great option that can help you improve your health, get in shape, boost your confidence, and achieve a healthy weight.

That said, getting started with running may be a bit more challenging if you are overweight due to the fact that extra body fat can make you get winded more easily than those who are leaner.1

Try not to get discouraged by this and see it as just one hurdle to overcome in a journey toward better health. Here’s some advice on how overweight runners can safely start a healthy running habit and reap all the great benefits of running.

How to Start Running When You’re Overweight

Set yourself up for success by making sure that you are medically cleared to start running and that you have the proper shoes to support your body once you begin.

  • Check with your doctor
  • Get proper footwear
  • Start small
  • Switch to run/walks
  • Add strength training
  • Believe in yourself

Check With Your Doctor

This is an important step for anyone who’s new to running, but especially if you’re overweight. Share your running plan and goals with your doctor, and have him/her assess your plan and any potential health issues. Talk about any pre-existing conditions or previous injuries that might have an impact on being able to start a regular running program. Visit timesunion.com.

Your doctor may also recommend that you do an exercise stress test on a treadmill to rule out any cardiovascular issues. If he or she deems it’s not quite safe for you to start now, talk about what milestones you need to reach before you can.

 How to Start Running

Get the Right Shoes

Wearing the wrong running shoes for your feet and running style can lead to injuries and general discomfort while running. If you’re overweight, the extra weight and pressure on your joints can make you even more vulnerable to injuries, so it’s crucial that you get the right running shoes for you.

Go to a running specialty store, where trained salespeople can do a running gait analysis and recommend the best choices for your running gait, foot, and body type. You may need shoes with extra cushioning, good arch support, or some other special feature.

You should replace your shoes every 300 to 500 miles, although this can vary depending on how you run, your weight, and the type of terrain you cover. Heavier runners typically need to replace their shoes more often.

 Where to Buy Cheap Running Gear

How to Build Up to Running

Even if you have no plans of eventually running a marathon, remember that your fitness journey is a proverbial one nevertheless.

Start Small

Trying to do too much too soon may lead to injury and burnout. If you’ve been inactive for at least a few months or longer, you should start by walking.

You can begin walking on a treadmill, outside, or even in a pool. Start with just 5 or 10 minutes if that’s all you can manage. Consistency is key, so try to walk a little bit each day. Just get your body used to the activity and work up to a continuous forward motion for 30 minutes before you start to add some running.

Switch to a Run/Walk Strategy

Once you’ve built up your fitness through walking, you can get started with run/walk, which is an excellent strategy to safely and comfortably build your running endurance.

  1. Start your run/walk session by warming up with a 10-minute brisk walk to get your heart rate up and blood flowing to the working muscles.
  2. Next, run easy for 1 minute and then walk for 2 minutes. The walk should be an active rest, not a complete break. Don’t walk casually—do it with a purpose, like a power walk, to make sure you’re getting a good cardio workout.
  3. Repeat this cycle for 15 to 20 minutes, and then finish with a 5-minute walk as a cool down.

As your 1-minute run intervals become easier, you can increase the number of your run intervals and decrease the length of your walk intervals.

While some people try to get to the point where they can run continuously without walk breaks, others decide to stick with run/walk as a long-term strategy, using intervals such as run 3 minutes/walk 1 minute or run 2 minutes/walk 30 seconds.

 Building Stamina to Make Running Easier

Taking It to the Next Level

Once you’ve built up your endurance with run/walks, you should continue to challenge yourself by increasing your effort or distance during your runs. This will help boost your calorie-burning efforts, improve your fitness even more, and help prevent you from getting bored with your routine.

You can start adding speed by warming up for a mile and then running at a faster pace (breathing heavy, but still in control) for a minute and then recovering at an easy pace for a minute. Continue with this pattern for two miles, then cool down for 5 to 10 minutes.

When that gets too easy, you could always increase the time of your speed intervals or do hill repeats instead.

Add Some Strength Training

If you’re not already doing some strength training, try to incorporate at least one or two sessions in your weekly routine. Not only will you burn more calories while you’re doing these exercises, but your increased lean muscle mass will improve your running performance.2 You’ll be able to run faster and longer, and pump up your calorie burn when running.

Strength training also helps prevent running injuries, so you’ll be able to maintain your commitment to exercise by staying injury-free. You don’t need to belong to a gym or have special equipment to strength train.

 No-Equipment, At-Home Strength Training

Ways to Stay Motivated

Sticking with your running plan and achieving your goals may, at times, feel difficult. Do what works best for you when it comes to keeping your motivation up.

That might include strategies such as:

  • Rewarding yourself
  • Running with a buddy
  • Setting specific goals3
  • Tracking your progress3
 16 Ways to Stay Motivated to Run

Ignore the Naysayers

Unfortunately, there are people everywhere who can take issue with just about anything, which may make you feel self-conscious.

While you may not have the speed or distance of other runners (yet), those who enjoy the sport tend to appreciate anyone else who does too. And if you’re worried about what non-runners think, just remind yourself of how hard you’re working and that they’re missing out on all the benefits of running that you’re reaping.

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