NatNews

While running is a sport that predominantly involves the use of one’s legs, it’s important not to overlook the need for runners to focus on their upper-body strength, as well.

As an individual increases distance and/or speed during a run, he or she can experience increased feelings of tiredness at the same time. However, if that person has a strong upper body, such fatigue can be prevented while endurance is improved. Additionally, ensuring that arm muscles pack some power can assist in maintaining balance and stability, help with good posture and running form, and contribute to a more solid core.

Dallas resident and White Rock Running Co-op leader Julie Lanaux lifts weights on a regular basis and said she understands the benefits upper-body strength training provides runners, particularly in terms of one’s overall body form, which she said is critical to running.

“Strength training your entire body helps with core strength and helps prevent injury by ensuring things like your spine remain straight through an upright posture,” she said. “I think we’ve all seen the runner who is struggling at the end of the run with slumped-over shoulders—some upper-body training should help correct those kinds of breakdowns in form.”

Lanaux said she also believes that working out arm muscles could help offset muscle breakdown in one’s lower body, as distance running can eventually deteriorate a person’s muscles.

“If the majority of your muscle is in your legs, you lose the majority from your legs,” she said. “But if your muscle is more balanced throughout your body, I would assume the loss to your legs should be less as you lose muscle everywhere in equal proportions versus predominantly in your lower body.”

Dallas-area resident Ivan Alonzo is on the same page as Lanaux, as he also supports the notion that having balanced strength throughout the body can help a person become a stronger and better runner overall. He said there certainly are additional reasons to build strength in the upper body, also citing the core as an integral component.

“The most obvious benefit is that it allows us to focus on muscles we typically ignore as runners,” he said. “One of the less-obvious is core strength and stability, which provide benefits not only in running but in many day-to-day aspects of life. Having a strong core helps with posture, back pain, improved running efficiency (e.g., running faster and longer), etc.”

How often a person needs to lift weights will not necessarily be the same for everyone. One factor that will impact frequency and duration, as Alonzo said, is what goals an individual has.

“Is the primary focus running and endurance training?” he said. “If so, then you would add strength work that would support that training. For some people, that might be once or twice a week. For others, that could be three or more times. If your goal is body recomposition (i.e., hypertrophy/body-builder style), then you would prioritize strength work and supplement the ‘end’ goal with running or other cardio work. The end goal should be clear so that you can plan accordingly to allow yourself to be able to go through the process to reach it. “

Similar to Alonzo, Lanaux believes that much of upper-body strength training is contingent on the person and what he or she is trying to achieve. Specifically for runners, she said she doesn’t think that upper-body strength training needs to be a primary activity.

“It is there to supplement your running, so probably something short (maybe 30 minutes) two to three times a week is enough,” she said. “For those who are trying to look more fit, it will require more time and more days a week.”

And it’s an activity that she knows is helpful from firsthand experience.

“There are the obvious benefits of having more overall muscle tone, looking better in clothes, etc., but I do feel it also helps my running, particularly in connection with exercises that target muscles I use for running,” Lanaux said. “For example, I know I have weak hips from sitting at a desk all day, so doing hip-strengthening exercises helps to offset that imbalance.”

Alonzo also notices the positive effects his upper-body exercises have had in both his running and in his daily life, saying that he simply feels—and looks—better overall.

“I feel stronger while running and cycling and more confident that I’m less likely to incur injury,” he said. “I’m also conscious of the fact that we lose muscle as we age, and it becomes more difficult to build. By incorporating strength, I set myself up to build as much as I can now to be able to hold on to it for as long as possible. Also, filling out the sleeves of my shirts also feels pretty good.”

The world’s longest-lasting light bulb—the Centennial Light at the Livermore-Pleasanton Fire Department in California—has been burning since 1901 and is almost never turned off.

If you talk to someone who is living the single life in our current society, you might not be super shocked to hear that person complain about how rough the dating scene is. While that’s rather accurate, the good news is that if that person meets a special someone, or if you’re in a relationship or married, or if you want to take yourself out or have a friend date, there are plenty of options throughout the Dallas area.

Dallas resident Charlotte Thomas said all of the different neighborhoods throughout the metroplex offer a variety of “personalities” and activities, especially if you’re willing to branch out into the suburbs.

“Instead of a typical bar crawl, you can do ‘taco crawls’ and check out some of the best taco joints in the city,” she said. “There are also several places, such as the Balcony Club and Revelers Hall, with live music to jump-start the mood. Activities like shuffleboard, putt-putt, and video game experiences are all in the city and can be affordable if you check out specials.”

Dallas resident Alexis Derrow also believes that Dallas offers a great amount of date-friendly places, but it might take a little more effort if you want something outside of a typical coffee or dinner outing.

“Dallas has a ton of fun things to do, but you have to look,” she said. “It has roller skating, ice skating, hiking, and cultural options. You just have to look and be willing to leave the Loop 12 bubble occasionally.”

One of Derrow’s most enjoyable dates, however, was a first date that went off script. She and her date were at the symphony on the night of a snowstorm, and the performance was canceled during intermission. When they left, they stopped to have soup at a restaurant across the street from where she lives.

“It was a little adventure and a little mishap,” she said. “I like dates where everything isn’t actually perfect, because then you can have a little laugh and see how someone handles a less-than-perfect situation.”

Enjoyable date activities also depend on the interests of each person, so it’s important to try to find out that information beforehand. For Thomas, she prefers the chance to enjoy excitement and entertainment while also having the opportunity to get to know a person a little better.

“An ideal date would be mixed with lots of music or noise (think a basketball game) and dinner, where it’s quieter with better conversation—a mix of both worlds,” she said.

Derrow, on the other hand, likes some variety in a different sense.

“My ideal date is an errands date (grocery store, Costco, getting the car washed, etc.), followed by a nice dinner and probably Cowboys Red River or drinks at the Ritz or the Mansion,” she said. “I want the entire human experience in one day.”

Below are date ideas for those seeking different options to enjoy some quality time with your significant other, yourself, your friends, or someone whose heart you’re hoping to make flutter.

Spend time at Klyde Warren Park — Whether you grab a bite from one of the food trucks and have a picnic, marvel at the fountain show, throw a frisbee, or simply enjoy being outdoors before the heat becomes unbearable, there are plenty of date activities to enjoy here.

Attend Cool Thursdays at the Dallas Arboretum — This weekly concert series offers musical entertainment with a beautiful sunset view of White Rock Lake.

Have a quiet experience at Wild Detectives — This unique bookstore in the Bishop Arts District is a great place to enjoy conversation and different beverages in a casual and inviting setting.

Attend a star-gazing evening with the Texas Astronomical Society — These free events throughout the metroplex offer exciting opportunities to get to know a person better while admiring the night sky together.

Cheer on the Mavs, Rangers, or Stars — Catching a game either in-person or at a local sports bar makes for a fun evening and allows you and your date to bond over your fandom or banter if you’re rivals.

Go on an adventure — There are a number of places throughout the DFW metroplex to go hiking, rock climb, play paintball, or walk or run together. The Katy Trail and White Rock Lake are ideal options for chatting and getting some steps in together.

Get a little more artistic — Taking a painting, cooking, candle making, or other artsy class can be a fun and engaging way to enjoy time together while trying something potentially new to you and/or your date.

WEEKLY PHOTO OP

Some NatNews dear readers recently enjoyed a lovely Top Golf outing together

Monday, April 8: Total solar eclipse — plenty of viewing options
Tuesday, April 9: Free Rooftop Movie — The Hunger Games: The Ballad of Songbirds & Snakes at Sundown at Granada; Stars vs. Sabres at the American Airlines Center
Wednesday, April 10: Rangers vs. A’s at Globe Life Field
Thursday, April 11: Cool Thursdays Concert Series — Satisfaction, the Tribute to the Rolling Stones at the Dallas Arboretum; Dallasites101 Ladies Night at La Mina
Friday, April 12: Mavs vs. Pistons at the American Airlines Center; Reckless Kelly at Longhorn Ballroom; National Grilled Cheese Day celebration at Community Beer Co.; Club 90s Presents — Ariana Grande Night at House of Blues Dallas
Saturday, April 13: WRRC Saturday run from Taco Joint; Woofstock at Truck Yard; Strut Your Mutt at Fair Park
Sunday, April 14: Community Beer Cycling Group Ride; Gabriel Iglesias at the American Airlines Center