Forget About ‘Absenteeism’; ‘Presenteeism’ May be Killing Your Workforce Productivity

By Suzanne Gainey

Did you know that 3 out of 4 American workers describe their work as stressful? Not only is workplace stress affecting your employees, but it is affecting the bottom line of your company. Workplace stress is costing employers an estimated $200 billion per year in absenteeism, lower productivity, staff turnover, workers compensation, medical insurance, and other stress-related expenses. While some workplace stress is normal, excessive stress can interfere with productivity and performance at work. This can also have serious impact on the physical and emotional health of your workers.

Data from FDU tells us that employees typically work more today than they did 25 years ago, adding the equivalent of a 13th month of work to their workload every year. Additionally, 60% of lost workdays each year can be attributed to stress-related causes. Stress can have a direct effect on how employees handle themselves at work. Employees under stress may make more mistakes, have trouble concentrating, become disorganized, become angry or just stop caring altogether about their work. Once an employee reaches the level of not caring and not being able to concentrate while on the job, he or she is reaching the realm of what we call ‘presenteeism’.

‘Presenteeism’ describes an employee who is coming to work each day in a less than optimal state either physically, mentally, or both. This type of employee may have become disengaged from their work due to excessive on-the-job stress. In a 2001 survey from Stress.org, nearly 40% of workers described their office environment as “most like a real-life survivor program”. This troubling statistic describes the heightened stress many workers are experiencing at work. Employers would likely prefer their employees enjoyed, or were at least neutral in their attitude about coming to work, rather than having them feeling that they are fighting to survive each day at the office. So, what can be done to reduce stress in the workplace?

There are two types of stress, mental and physical stress. Let’s start with the mental stress factors and some possible solutions. Many employers are responding to mental stress in the workplace by offering support systems and tools to assist the employee. Nowadays employers are offering everything from a more flexible work-week scheduling system, to formal psychological therapy, relaxation breathing techniques, diet and exercise programs, and friendly workplace contests just to name a few. The solution to mental stress differs from person to person, which is why it is good for employers to offer several options to help in the reduction of mental workplace stress.

The second type of stress is physical stress on the body and immune system. To help reduce physical stress on the job there are many ergonomic solutions available on the market today. In fact, there is an entire field now dedicated to ergonomic workplace solutions for employers to provide for their workers. One of the key areas to think about is the actual workstation set-up. For example, is it the correct height for the employee to accomplish work comfortably? Work stations with equipment that is adjustable could be an answer to this problem. Another thing to think about is does the employee have the necessary gear to make the job as efficient as possible? Making sure that your employees have appropriate lighting and safety gear to accomplish the task at hand is a must. I had a friend tell me they once had to work through a power outage with ineffective dollar store flashlights in a factory warehouse setting. My friend felt extremely unsafe during this circumstance and had trouble performing his job well in this setting. He lost all confidence in the employer for forcing the staff to continue to work through the power outage and ended up quitting the job. Finally, what is the employee standing on all day while at their work station? We recommend finding an appropriate flooring solution to get employees off hard flooring surfaces such as concrete. Standing on hard concrete all day does not make for happy legs, lower back, or feet.

But, how do you know what type or flooring or mats to choose for your workforce?

Many anti-fatigue mats on the market today are made of foam that feels soft and squishy when very little pressure is applied. Since foam breaks down and compresses easily, it can bottom out, rendering it ineffective as an anti-fatigue intervention. To counter this, many foam mats are marketed as the “thickest”, the “plushest” or the “most buoyant”, as they get thicker and thicker. The downside is that the thicker they get, the less stable they are, much like standing on a mattress. This increases fatigue from standing as well as increases the risk of injuries and tripping hazards.

Further, our SmartCells research team has found that mats tend to bottom out if there is an imbalance between compressibility and height. A mat that is overly soft acts like it bottoms out because the material compresses too easily. In addition, a mat that is not thick enough may bottom out even if it has the right compressibility. This balance between thickness and compressibility is often referred to as ‘densification strain’. As a rule of thumb, if a material compresses more than 50% of its thickness, it tends to act as though it is bottomed out.

A standing surface that has been optimized to reduce fatigue and injuries while increasing productivity will have critical elements that work in collaboration with each other such as optimal compressibility, support that allows stability and instability, and a low-profile height that will not allow bottoming out.

Through years of careful development based on valid third-party research, the unique SmartCells™ cushioning technology has been specifically designed to resist bottoming out without being too soft, while providing a stable surface.

SmartCells® Cushioning Technology mats, flooring, and insoles are ergonomically engineered to help you feel great, and meet your health, safety and productivity needs.

How Productive is Your Workforce, Really?

By Suzanne Gainey, SATECH, Inc.

Productivity in the workplace has been a topic of interest for years. Focus on this area doesn’t seem to be slowing down, but rather ramping up across almost every industry. Technology has been a factor in measuring workplace production value with computers, spreadsheets, and software that measure key data. With this factor in play, productivity in the workplace is not a topic that businesses can ignore anymore. Today, we will touch on a couple of the key topics within the realm of workplace productivity and provide ideas to help get you started with increasing worker productivity in your own company.

In an article by The Harvard Business Review we are told, “To really improve productivity – and to be honest about what it means – you first have to gain a level of organizational self-awareness to understand what work actually drives value at your company, and then direct employees towards these tasks.”

Sounds easy, right? Not so much actually.

Beyond the actual production numbers, companies need to go deeper to figure out what the pain points and pitfalls of poor productivity are, and the high costs that can be associated with a poorly functioning workforce. Let’s begin by looking at company culture and mindset and the research related to these topics.

Harvard Business Review highlights the benefits of having a positive company culture. (Source: https://hbr.org/2015/12/proof-that-positive-work-cultures-are-more-productive )

“Too many companies bet on having a cut-throat, high-pressure, take-no-prisoners culture to drive their financial success. But a large and growing body of research on positive organizational psychology demonstrates that not only is a cut-throat environment harmful to productivity over time, but that a positive environment will lead to dramatic benefits for employers, employees, and the bottom line.

Although there’s an assumption that stress and pressure push employees to perform more, better, and faster, what cutthroat organizations fail to recognize is the hidden costs incurred.

First, health care expenditures at high-pressure companies are nearly 50% greater than at other organizations. The American Psychological Association estimates that more than $500 billion is siphoned off from the U.S. economy because of workplace stress, and 550 million workdays are lost each year due to stress on the job. Sixty percent to 80% of workplace accidents are attributed to stress, and it’s estimated that more than 80% of doctor visits are due to stress. Workplace stress has been linked to health problems ranging from metabolic syndrome to cardiovascular disease and mortality.”

The hidden healthcare related costs of stress in the workplace illustrated here are enough to get us thinking about how one can effectively change the mindset and culture to be a more positive environment for workers. The adage, ‘attitude is everything’, comes to mind.

Beyond mindset, physical stress and pain is a huge factor in worker productivity as well. Did you realize that according to the U.S. Department of Labor, 33% of all injury and illness cases were attributed to Musculoskeletal disorders? ‘MSD’s’ are injuries or pain in the human musculoskeletal system, including the joints, ligaments, muscles, nerves, tendons, and structures that support limbs, neck and back. Workers who spend too much time on their feet are at greatly increased risk of pain and discomfort from these types of injuries. Increasing worker comfort while standing on the job may lead to greater satisfaction from employees in the workplace.

In the end, each company will have its own areas to consider improving upon when it comes to worker productivity and worker satisfaction, which seem to be linked based on the research available in this area. At SmartCells, we believe that life shouldn’t hurt. That’s why we developed SmartCells Cushioning Technology and placed it onto a suite of custom flooring, mats, and insoles designed to keep you feeling good while on your feet all day.

Headquartered in Washington state, our story begins in the late 1980s with the inception of SmartCells Cushioning Technology. Since then, we have played a key role in helping establish standards for injury prevention, employee productivity, and comfort. We believe our products can change lives and make every on-your-feet, on-the-go person feel better at work, at play, and at the end of every day.

Do more for your workforce. Feel good while standing at work. With SmartCells ergonomically engineered custom flooring, mats, and insoles. Solutions for the workplace.

Novice to Professional – Everything You Need to Take Your Running to the Next Level

Whether you are a savvy runner looking for professional training tips, or a beginner looking for motivation to get started with a new workout routine we hope we covered it for you in our running series here at the SmartCells Cushioning Technology blog.

In case you missed anything, here are the links to our series.

Put Your Best Foot Forward: An 8 Part Series on Feeling Your Best While Running

https://www.smartcellsusa.com/put-best-foot-forward-8-part-series-feeling-best-running/

5 Tips for Training Like a Professional Athlete by Suzanne Gainey

https://www.smartcellsusa.com/5-tips-to-train-like-pro-athlete/

How to Get Started Running for People Who “Can’t” by Suzanne Gainey

https://www.smartcellsusa.com/get-started-running-people-cant/

The Secret to Enjoying Lifelong Running by Bryce Betteridge

https://www.smartcellsusa.com/secret-enjoying-lifelong-running/

How to Completely Change the Way You Think About Running by Ashley Baker

https://www.smartcellsusa.com/completely-change-way-think-running/

How to Stay Motivated to Run When You Don’t Want To by Lincoln Hollis

https://www.smartcellsusa.com/how-to-stay-motivated-run/

7 Effective Stretches for Runners by Suzanne Gainey

https://www.smartcellsusa.com/7-effective-stretches-runners/

We would love to hear from you! E-mail us at marketing@smartcellsusa.com to share your thoughts with us. Do More. Feel Good. With SmartCells Cushioning Technology.

7 Effective Stretches for Runners

Are you confused about stretching? Do you struggle with remembering to stretch every time you do your workout? If you are anything like me, you may wonder how many, and which stretches to do before or after a run or workout. There are several schools of thought in the running community regarding stretching. Some feel it isn’t necessary to stretch before a run and only stretch when recovering after their run. Others stretch before and after their workouts. And then there are some who don’t stretch much at all or forget to stretch entirely. No matter where you fall in the stretching spectrum there is something to be gained from stretching.

My aim is to cover some of the key health benefits of stretching and then help you get started with a few basic stretches. I will cover the main muscle groups and target the areas that may become tight or sore when participating in a running program of any kind. Okay, so let’s get started!

A few of the commonly known key health benefits of stretching are increased circulation, lower stress levels, greater flexibility, better balance and range of motion, improved posture, and a reduced risk of injury. The loosening and lengthening of the muscles allows you to move more freely, gives you a greater range of motion, increases blood supply to the area of the body that you’re stretching, and improves your overall well-being and performance during exercise of any kind. With these health benefits in mind I think we should get to stretching!

  1. Side Stretch and breathing (feet shoulder width apart, arms up and over to one side)
    This stretches out the side of your body with a focus on the lats, middle back, and the lower back area.
  1. Touch your toes from standing position
    This stretch is aimed at your hamstring.
  1. Kneeling Hip Flexor stretch
    Aimed at the hip flexor and quads, this is a favorite stretch of mine.
  1. Side Lunge Stretch-Standing Hamstring
    This stretches out the hamstring and inner leg muscles.
  1. Calf & Achilles Stretch (heel lowered on a step or bench)
    With this stretch the achilles and calves get some love.
  1. Standing Front Quad Stretch (Stork Stretch)
    Quads on the front of the upper leg get all the attention with this stretch.
  1. Shoulder Stretch (across the body)
    Opening the shoulder area with a quick stretch can help relax the upper body.

For me, holding each stretch for about 30 seconds is ideal, but the key is to listen to your body. If you feel you need to stretch for a longer or shorter duration do what is right for you and your fitness level. Please perform the stretches described and portrayed in this article at your own risk. We recommend consulting with your physician or healthcare provider before performing any stretching or fitness routine.

Have a great run and happy stretching! –Suzanne Gainey, SATECH, Inc.

 

 

Being your best begins with the basics. At SmartCells Cushioning Technology we believe life should be enjoyed from the ground up. Get out there and live your dreams. We will be here supporting you every step of the way with ergonomically engineered cushioning technology in the form of mats, flooring, and insoles. Learn more today! www.smartcellsusa.com

How to Stay Motivated to Run When You Don’t Want To

Let’s be honest, most of us don’t really like running. I’m one of those people. I would rather be in the gym lifting weights, and if I absolutely must do cardio, I would rather opt to ride a bicycle or use the elliptical.

When I was asked to write this article, I knew I had to go to the source. That place deep down inside of me that I seldom share with other people. There I could find the “why” behind my disdain for running; and I did.

Ultimately, I don’t really like running because I don’t feel like I am good at it. I mean, if we are all being honest with each other, very few people enjoy doing things they don’t excel at.

On the other hand, I love motorcycle racing. Despite the physical toll it takes on my body, I would and happily do race motorcycles for hours on end with no regrets because I feel like I am good at it.

But this article isn’t about motorcycle racing. So, let’s get back to the topic at hand: running.

One secret I discovered that helped me get over my psychological issues with running is that not many people are naturally ‘good’ at running. Just like anything, running takes practice. If you expect yourself to be good at running from the get-go, you are setting yourself up for failure.

With that behind us, here are some of the ways I stay motivated to run when I don’t want to.

Stick to a Schedule
I have found that having a set time each day to work out is critical. Based on my health goals and personal preferences, I lift weights Monday, Wednesday and Friday during my lunch hour and I do ‘cardio’ on Tuesday and Thursday evenings after my kids go to bed. I have consistently stuck with this schedule for over 4 years now, and when I miss a day I truly feel like a part of me is missing.

Note: Experts suggest it takes 21 days of consistent behavior to make a habit. Don’t give up.

Don’t Think About It
I love lifting weights so when my weight training days come around I get excited and look forward to going to the gym. Cardio, on the other hand, I don’t like as much. When Tuesday or Thursday roll around I typically dread my workout all day, and when it comes time to go for my run, I am already in the “This is not going to be fun” mindset.

Guess what? When I am in that mindset, it isn’t fun at all.

I have discovered that if I don’t think about my workout at all during the day, then lace my shoes up as soon as my kids are in bed, I actually enjoy my run.

Find the Value in Your Run
We all know that cardio is good for you, but to stay motivated to run you must personally find value in it. To find value, you must go beyond the “well, it’s good for me” or “It helps me lose weight” reasons.

In my own personal experience, I have found that exercising with the sole intention to lose weight doesn’t motivate me. Instead, I find value in exercising because it helps me feel good about myself, and more importantly for myself, it helps me be a better motorcycle racer.

Remember: Running isn’t about the destination. It’s about the journey.

Listen to Your Body
I must admit, I am one of those people that will push themselves beyond their limits and when my body says enough, I keep going. There’s a part of me that feels like a failure when I have to stop and walk during one of my runs. I’m positive that I am not the only person that feels this way.

Stop. Stop thinking about walking during your run as a failure, and start listening to your body.

Without fail, each time I have refused to listen to my body I have injured myself and it set my training back.

Shake it Up
Running in the same place can get boring after a while. Some days I find myself on the treadmill, others I find myself looking for a new route through my town. Keeping the run and scenery interesting will keep you motivated. Personally, I enjoy trail running through the woods. The miles seem to go by a lot faster than running on a track, treadmill or sidewalk.

Set SMART Goals and Track Them
“SMART” is a goal setting strategy that stands for Specific, Measurable, Achievable, Realistic and Timely. Setting SMART goals will motivate you to keep running and push yourself in a healthy and realistic way.

The second half of this tip is to track your goals and progress. While there is a plethora of running and progress tracking apps out there, my favorite one to use is the Under Armour Map My Run app. This app tracks your time, speed, mile splits, route and even the playlist tracks that played during your run.

Each time I run, I push myself to shave a little time off my run. Once the distance I run becomes easier, I increase the length of my run and start the process of racing against past timings again.

Pick Your Playlist
Just like having the right gear will keep you comfortable on your run, picking the right playlist will motivate you to keep moving forward. I know everyone’s musical tastes are different, but at least try to find something you like that is also upbeat and fast. For me, getting lost in a good heavy metal playlist helps me forget about the fact that I am jogging.

We made it. I am so motivated right now, I am going to wrap this article up and go for a run.

I would love to hear how you personally stay motivated to run. Email marketing@smartcellsusa.com to share them.

Being your best begins with the basics. At SmartCells Cushioning Technology we believe life should be enjoyed from the ground up. Get out there and live your dreams. We will be here supporting you every step of the way with ergonomically engineered cushioning technology in the form of mats, flooring, and insoles. Learn more today! www.smartcellsusa.com .

How to Completely Change the Way You Think About Running

By Ashley Baker

I know it may sound twisted to some, but I love running. I love having that mental conversation with myself to see if I can push that extra half a mile, or pick up my speed to beat my average pace by 10 seconds. I love setting goals and seeing hard work and dedication pay off. I have my good days of running where I make it 5 miles no problem, but I also have my days where I struggle to make it 1 or 2 miles and I am left feeling defeated, wanting to quit. No matter which type of run I have, I am always glad I got out there and did it, but for some reason, this feeling alone is not enough to keep running consistently.

I am a mother, I work full time, and I spend roughly two hours a day on my commute to work. I have more than enough excuses for why I don’t train consistently, but in all reality, there is no excuse. I still find time to sit on the couch to watch TV or sleep in an extra hour on the weekends. I have found that there are a few things that I can do that help motivate me to get out and run.

The first thing that I do when I am looking to get back into running consistently is I decide on a goal I want to achieve. My most recent goal was to run a half marathon. I didn’t care about my pace or my time – I just wanted to run the entire thing. Once I decided on this goal I started looking up training plans. When I am searching for a training plan I try to be as realistic as possible. Not every suggested training plan will work for everyone’s schedule. I know I have a busy schedule and I cannot fit a run in every single day – so what will work for me? Generally, I know I have most of my free time in the evenings during the week and mornings on the weekend, and that I can fit in at least three runs per week, sometimes four.

Once I find a training schedule based on what I am realistically able to dedicate time to, I determine how long I will need to be ready to reach my goal – in this example to complete a half marathon I planned twelve weeks of training. Sticking to a training schedule is very important to reach your goal and to avoid injuries, so make sure you are honest with yourself about your current running levels and your schedule. When my training schedule is complete, I start searching for a race to sign up for. I have found that if I make an investment in a race, and have a set date, it helps me stick to my training plan. When I find a race, I make a countdown calendar with the number of weeks and which days to schedule my runs.

On days where I am supposed to run I am still able to find excuses like ‘I need to cook dinner’, or ‘it’s raining outside’, or ‘I have too much laundry to get done’, but I always tell myself to, at the very least, get my running gear on. If I take two minutes to get my running clothes on and my shoes laced up I will almost always get out there and do it even if I had all these excuses not to in the first place.

Around five or six weeks into my training, I can run farther and much more comfortably than when I first started. I also have found a change in my attitude – about my health, my body, and my overall mood. This alone is motivation to keep going.

Once race day has come I have put in hours and hours of hard work. When I finally reach that final stretch my thoughts are usually ‘thank gosh, I am almost there – I am never doing this again,’ but as soon as I cross that finish line my only thought is ‘I cannot wait to sign up for the next one’. The feeling of pride and sense of accomplishment I get is so incredible that I am already thinking about the next challenge.

I typically give myself a couple weeks of down time or light running after a big race, but then I establish my next goal and go after it. It is a challenge every day for me to consistently run, and I have found myself countless times having to start this process all over, but I truly enjoy it and more importantly I enjoy how it makes me feel about myself. It is my time – to unwind from the stresses of being a mom and working full time, to strive to be healthy, and to overall feel better. The last thing to keep in mind is that everyone can be a runner. Whether you run 2 miles at a pace of twenty minutes per mile or you complete the Boston marathon with a pace of eight minutes per mile. The fact that you are getting out there and moving your feet makes you a runner. Just keep running!

Being your best begins with the basics. At SmartCells Cushioning Technology we believe life should be enjoyed from the ground up. Get out there and live your dreams. We will be here supporting you every step of the way with ergonomically engineered cushioning technology in the form of mats, flooring, and insoles. Learn more today! www.smartcellsusa.com

The Secret to Enjoying Lifelong Running

By lifelong novice runner Bryce Betteridge, SmartCells CEO

What have I learned as a novice runner all my life? Let me begin by telling you that no, I am not a ‘serious’ runner-marathoner type— I just run to feel good. Now that I am 63, I have had to deal with a few more twists along the way compared to when I was 33. The first thing I encountered was knee pain in my early 40’s and my doctor said, ‘you are over 40, you should not be running every day, your joints need more time to recover between your runs’. Ok, so I stopped running 5 miles a day and started running every other day, and the doctor was right; knee pain went away.

As I got into my 50’s I realized just running to be running was ok but my motivation began to wane, I had no goals, so my brother said let’s do a half marathon. Wow, that sounded like a long distance, but he was my Doc and I thought, hey if he trained with me then I would survive and maybe enjoy it. We began training and running long every weekend. He told me don’t increase your distance more than 10% per week. We stuck to that guideline and had no injuries. I have learned to follow the 10% rule. Increasing your distance more than 10% a week is a sure-fire way to sustain an injury. I tried it once and learned my lesson— yes 10%, I stick by it. So, we started training together and ran the Sun River half marathon. The biggest take away for me was having a goal to run a specific race and preparing for it— once I set the goal and registered for the race, I would not let myself off the hook; you keep training and building and feel a great sense of accomplishment when you complete the race. And of course, as you train, you have greater motivation and purpose with a goal in mind.

I have run several races since then but now that I am in my 60’s and having just completed the SLC half-marathon, again with my brother, I recognize the value of running with a buddy. Having someone to run with, keeps you going when sometimes you do not feel like it on your own. There were times in the last 6 months as we trained for the SLC half, that I wanted to step off my training plan, but I realized I would be letting my bro down if I did. A running buddy keeps you going when it would be easy to skip a day or two of your training if you were solo.

I also have learned in recent years the importance of good shoes and cushioning. About 5 years ago in my late 50’s I began to experience knee pain again. I had to stop and walk more than I wanted to because of the pain. Coincidentally, at my business I had been developing cushioning shoe inserts for standing workers. I thought, let me put my anti-fatigue insoles to the ultimate test, and begin running with them. This was a game changer for me. As I ran with my new SmartCells insoles, the knee pain went away. For the last 5 years, I have been running with SmartCells cushioning insoles and have not had one bit of knee pain or foot pain.

Just a few years ago, my other brother arrived on the scene as a board-certified sports med doc and I shared my new insoles with him and my experience of running on them without pain. He said, that he sees 50 and 60 year olds all day long with knee pain and said that the key is to offload the impact forces on your joints. He said as people age into their 50s and 60s, they think they are still young and can keep doing what they have been doing. As you get older your joints are not as resilient and need more external cushioning. The SmartCells insoles were doing just that, providing an extra amount of cushioning. My brother has begun to recommend my new SmartCells insoles for those aging athletes or “wanna-bees”, just like me.

Simple stuff for the older athletes can really make a difference; a goal, trying NOT to be superman all at once (less than 10% distance increase week over week), a workout buddy, and of course cushioning for the joints! I am looking forward to my next race, but haven’t selected it yet. Still basking in the light of having finished in the top third of my age group at the SLC half, as slow as I was for being 63.

Being your best begins with the basics. At SmartCells Cushioning Technology we believe life should be enjoyed from the ground up. Get out there and live your dreams. We will be here supporting you every step of the way with ergonomically engineered cushioning technology in the form of mats, flooring, and insoles. Learn more today! www.smartcellsusa.com

How to Get Started Running for People Who “Can’t”

“No matter how slow you go you are still lapping everyone on the couch.” I saw this quote on a Pinterest graphic and I was instantly amused and drawn in. You see, I am not a very consistent runner, but I would like to be. It can be intimidating to start any new exercise routine, especially at the age of 40! What I have found is that the biggest thing you need to run is the desire to do it, and a commitment to leave your fears at home. I believe the biggest thing that held me back for so many years was my fear of failure. I am not 20 anymore, things hurt and don’t bend like they used to. What was I afraid of though? I couldn’t really tell you. In the end, I had to get over myself and as Nike would say, “Just Do It!” I am pleased to tell you that if I can run, anyone can.

First things first, how do you get started, exactly? Well, for me it was all about scheduling it into my week. I am a busy wife and mother who also works full-time behind a desk. Planning it into the day is still my biggest challenge. But don’t let excuses get in the way. Everyone is busy these days it seems. Nobody ever has enough hours in the day to finish their “to-do list”. I know that activity is part of a healthy routine and I need to make fitness part of my lifestyle. I figured out that exercising on my lunch hour or at 9:30pm before bed seems to be the best times for me to work it into my day. As cliché as this sounds, it is simply a matter of prioritizing what is truly important to you. Get out your calendar and set aside some time for your health.

Next, what are your running goals? Are you planning to run in a race next month or just run for fun around the neighborhood? No matter what your goals are, it is important to track your goals and running progress. There are many apps and fitness trackers available to us these days, so pick one that you like and use it to stay accountable to yourself. Or, maybe you have a friend or spouse who wants to run with you. Planning with another person can really increase your accountability and keep you on track with your running goals.

Okay, so you have your goals mapped out and now it is time to execute the plan! Start slow, there is no reason to push it too hard or too fast. Taking it too aggressively at the start could make you vulnerable to the possibility of an injury. For me, a combination of walking and jogging helps me to keep going longer. If you can’t run continuously at the start, no biggie! Simply walk until you feel you can run again. Other practical tips include stretching, wearing comfortable running shoes, and bringing a water bottle. Oh! I almost forgot! Having some upbeat tunes are also great to help motivate you along the way.

You are on your way! You have been running consistently and are starting to feel good, but even though you have been working your routine you might feel you aren’t getting results fast enough. Don’t give up too soon. Remember that results take time. Training to run doesn’t happen overnight unless you happen to be 20 and are already in great shape. Be patient with yourself and monitor your progress. Slow and steady really does win this race in my experience.

I hope you will find a way to incorporate the fitness routine that works for you and your lifestyle. Remember, Rome wasn’t built in a day! You can do this, I know you can. Wishing you many healthy and alive days now and in the future. ~Suzanne Gainey, SATECH, INC.

 

 

Being your best begins with the basics. At SmartCells Cushioning Technology we believe life should be enjoyed from the ground up. Get out there and live your dreams. We will be here supporting you every step of the way with ergonomically engineered cushioning technology in the form of mats, flooring, and insoles. Learn more today! www.smartcellsusa.com

Put Your Best Foot Forward: An 8-part series on Feeling Your Best While Running.

Maybe you have been running your whole life and you love it. Then again, maybe you are one of those people who only runs if something is chasing them. Chances are, even if you love to run you have probably experienced a wide range of challenges related to your running routine from time to time. Whether you are aiming to get off the couch and run around the block, run your first 5k, or are training for the Boston Marathon, we have some practical, honest, and motivational tips that we have compiled from our team of experts here at SmartCells USA.

Why should everyone be running, you ask? Well, it has a lot to do with science. Statistics from the American Journal of Cardiology, the American Heart Association, and the National Osteoporosis Foundation tell us that running regularly improves our overall health. If you don’t believe us, here are some of the numbers to consider. Running regularly reduces the risk of breast cancer by 25%, cataracts by 35%, depression by 19%, and serious heart attack by 50%. Running for even 5 minutes a day can cut your risk of cardiovascular disease by 45% and increases your life expectancy by three full years. Wow! Need we say more? Basically, running seems to be good for you. Even if you aren’t a runner, no need to stress, as 30-minutes of high-impact exercise a day is all you need to build strong bones. Walking also burns calories, but running burns those same calories twice as fast!

Over the next 8 weeks we will be exploring everything from the best stretches and body position for running, to how to stay motivated and find a running schedule that works for your fitness and activity level. We will also discuss options available related to finding the right gear to support your body properly while you run, to tips from our CEO who recently ran a half-marathon. We hope you will consider joining us for this fun look into the world of running. Our goal is to help you get started, or stay motivated, and keep going in a pattern of health that fits your particular lifestyle needs.

Do More. Feel Good being active. With SmartCells Cushioning Technology.

Being your best begins with the basics. At SmartCells Cushioning Technology we believe life should be enjoyed from the ground up. Get out there and live your dreams. We will be here supporting you every step of the way with ergonomically engineered cushioning technology in the form of mats, flooring, and insoles. Learn more today! www.smartcellsusa.com

5 Tips for Training Like a Professional Athlete

So, you’ve made a New Year’s resolution to live a healthier lifestyle and workout more. Are you ready to kick your workout routine into high gear? With the new year upon us we thought it would be helpful to share some tips to help you improve your athletic performance and nail your New Year’s resolution, no matter what your favorite sport or activity is.

  1. Stretch it Out & Activate those Muscles.

Having overly tight muscles and knots can hinder your ability to move properly. Be sure to stretch out your target muscle groups to avoid hindering your movement when you are actively engaging in your activity. Tissue release with a roller or ball can also prove to be very helpful in releasing tight spots prior to your workout. Bands can also help you activate and release muscles. Doing this after your stretching routine can be a great way to activate the muscle groups you will be engaging in your workout.

  1. Rest and Recovery. Get Good Sleep. 

Recovery between workouts is critical. You will do yourself harm if you work out too often and at high intensity levels. Be sure to rest between sets, and between workout sessions. Based on your chosen sport or activity, this will vary as to the exact recovery time necessary. This is important: don’t forget to sleep! When you are asleep your body is in an optimal state for muscle growth and recovery. Aim for a minimum of 7 hours of sleep to get the most out of your zzz’s.

  1. Get More Water.

Drinking enough water is critical for your muscles to function optimally during exercise and sports. For high-performance athletes, multiply your body weight times 0.6 to get the number of ounces you should drink in a day. Example: 150 lbs. x 0.6 = 90 oz.

  1. Buddy Up!

Training with a partner or in a group facilitates a “get it done” attitude, and it helps you stay accountable. When you commit to training with others it is harder to skip your workout. It can also foster friendly competition, which pushes you to train with more intensity.

  1. Gear Up.

Be prepared for your workout with the right tools. Something as simple as buying new workout clothing or a new SmartCells Cushioning Technology performance mat can improve your confidence and help you achieve your fitness goals. SmartCells also offers performance insoles that cushion and support your every step, jump or run from the ground up.

Available in three different colors (Black, Light Brown, and Gray) as well as three different sizes (36”X60”, 52”X60”, 52”X88”), the remarkable SmartCells Personal Training mats are low profile (1/2”) and have molded-in beveled edges. For custom applications, SATECH, Inc. offers custom-sized mats as well as a wall-to-wall flooring option that is perfect for in-home gyms, and aerobics flooring.

Want to enjoy SmartCells Cushioning on-the-go?

Check out our all-new line of Zelus Insoles. Our insoles come in two styles (Simply SmartCells Cushioning and SmartCells Cushioning with arch support), and are biomechanically designed to reduce pain, improve performance and prevent future injuries. You can learn more about them at www.zelusinsoles.com.