Chasing finish lines, or just want to stay in shape? Join us for a supportive at-home fitness experience to be a better runner. You’ll workout and learn conditioning, injury prevention, training, race-prep tips and more. All levels welcome!

We recently connected with Runner’s Lab instructor Evan Jensen to learn a little more about what inspired him to form the Runner’s Lab class. Read more below!

Tell us what you’ll do in the class and how you’ll engage the students?

Running is a great way to stay in shape. But there’s also a lot of satisfaction that comes from going for a run, finishing a race, or running for a cause. The right training can help you tackle any distance, develop healthier lifestyle habits, and enjoy every mile. Sure, you’ll have to hustle, sweat, and struggle a little, but it’s worth the effort. In the Runner’s Lab, you’ll join me and other students for a mix of strength training, stretching, and cardio workouts via live video, along with training tips to be a better runner.

Register for Runner’s Lab for: weekly workouts and discussions about running-related topics to help you run far, be strong, and keep going. Outside of class, we’ll continue the conversation in the Runner’s Lab social media group.

What goals will students accomplish in terms of physical and mental health?

We’re creating a welcoming and encouraging environment for new and experienced runners to connect and improve together. Spend 10 weeks in the Runner’s Lab and you’ll learn runner-specific workouts and training tips to:

• Improve muscular strength, cardiovascular endurance, and flexibility
• Create your own running workouts and training plans
• Choose the right shoes and gear
• Improve nutrition and hydration for better performance
• Prevent and treat running-related injuries
• Develop mindset practices to tackle any distance

How long have you been teaching these sorts of classes and why?

Jump in the “Wayback Machine” and dial it back 25 years. That’s when I ran my first 26.2-mile marathon in Park City, Utah and started sharing the lessons I’ve learned from running marathons and ultramarathons. It’s pretty satisfying to point someone in the right direction, watch them do the work, and then accomplish a goal. There’s obvious health benefits to running, but I like to help people recognize running can help you feel better too. More confidence and determination. Better focus. Discipline. Running can do that for you, too.

What is it about fitness/running that excites you the most?

There’s kind of like this universal law. You get better, you improve, a little at a time. Take one step, and then another. Running is like that. Start. Try. Keep going, and you’ll get there.

And running is about as simple as it gets. Lace up your running shoes and go. The only person you’re really competing against is yourself. Head out the door to run some miles, and there’s really just one question to think about: Are you physically and mentally strong enough to go the distance?

I love that about running. But even better, if you are physically and mentally strong enough to go the distance, or just brave enough to try, what else can you accomplish in other areas of your life?

Quick Questions

• Favorite snack: Greek yogurt
• Favorite treat: Brownies
• Favorite movie: Karate Kid
• Average number of running miles per year: 2,000
• Number of marathons finished: About 40…I’ve lost track
• Number of ultramarathons finished: 20+ (distances include 50K, 50 miles, and 100 miles)
• Crosstraining? Yes. Every runner should do this…Lift weights.
• Longest training run: Mapped out my own 105-mile run from Timothy Lake to Portland, and back to Boring on trails and backroads.
• Gnarliest run: Once ran the Hunchback Trail from the Salmon River side to the Zig Zag Ranger Station in the middle of the night…during a rain storm. Downed trees, poorly marked trails, steep climbs and descents. It was a lot harder than I expected.

Find the class

1. Visit pcc.edu/community/schedule
2. Click on the Fall 2020 Tab
3. Scroll down to “Sports” and click
4. Select Runner’s Lab and Register

As most have found, making plans doesn’t always mean sticking to them. This is why many gyms see memberships spike right after New Year’s, only to see fewer and fewer people as the year unfolds. One of the problems is a lack of accountability. When there is someone to hold us accountable, we’re more likely to complete stated goals. PCC Community Ed is here to help keep you accountable – offering dozens of opportunities to work out each term.

Another issue that interferes with success is not knowing how to properly go about the activities needed to reach the goal. This is a common problem with fitness goals because working out typically involves specific techniques. One way to get all of the necessary ingredients is to work with a coach or personal trainer. Here are some of the main benefits of doing so:

The Benefits of Working with Coaches and Personal Trainers

1. Injury Reduction

In 2009, in emergency rooms for injuries sustained on equipment at gyms. A further 10,000 per day are treated in ERs for other injuries related to sports, exercise, and physical recreation activities. These are just the worst of the injuries. Countless more suffer injuries that they go home and “tough it out.”

Personal trainers help to prevent injuries by showing you the proper form to use while exercising, how to use equipment properly, and how intense your exercises should be. This allows you to avoid injuries that arise not only from equipment, but also from bad form, such as tendonitis and muscle pulls.

2. Accountability and Motivation

When you know that someone is waiting for you at the gym, you’re more likely to go. This is especially true if you’ll be paying that person whether you go or not! A personal trainer will be there at the appointed time, rain or shine. When you arrive, they will remind you of the benefits of exercise and how they relate to your fitness goals, celebrate your improvements, and congratulate you even for improvements in form. That’s all great motivation for sticking with your exercise plan!

3. Personal Trainers are Inexpensive

Most trainers charge between $60 and $80 per session. Considering the physical and mental health benefits of improved fitness, that’s a very reasonable investment.

4. Coaches and Trainers Can Provide Workout Variety

Many people stop going to the gym because they get bored with their workout routines. Personal trainers and coaches eliminate this problem by devising varied, yet effective, exercise routines that meet your individual needs and goals. These plans can also accommodate injuries or other obstacles that could otherwise prevent exercising.

5. Trainers Teach Effective, Efficient Techniques

One of the most demotivating things that people experience is a lack of progress, or gains, from their exercise routines. Personal trainers and coaches ensure progress by teaching methods that work efficiently. You’ll make the most of your workout time and see results far faster than you would on your own.

6. Personal Trainers Help with Effective Goal Setting

Your personal trainer will break your main goal down into several smaller ones so that you can track the progress you’re making as you go. This and encourages you to keep going. As you do so, your trainer or coach will assess your progress, correct any imperfections in form, and hold you accountable. This will make your larger goal attainable and keep you excited about your progression.

Working out alone can provide some benefits, but having the help of a personal trainer supercharges your progress. One of the easiest ways to partner with a trainer is to sign up for PCC’s personal training sessions. Training packages are available in 5, 10, 15 or 20 one-hour sessions, and all programs begin with an initial consultation, health risk appraisal and fitness testing. From there, participants will receive an individual exercise program based on results from their assessment and current fitness and goals. Just view the schedule to get started.

Swimming in the rivers and lakes around the Pacific Northwest is something that many people look forward to in the summer, but did you know that you can also dip your toe in the water with PCC? Swimming can have far-reaching benefits for your health! Swimming works many of the muscles in your body, making it a very efficient exercise. Since your body is buoyant in water, you don’t have the same level of stress on joints, muscles and bones that you might have with a traditional workout. The best news? It’s never too late to learn how to swim, especially when you take swimming classes that are specifically designed for adult learners.

Top 4 Reasons to Start Swimming

If enjoying a refreshing activity isn’t enough to have you hitting the pool, these four reasons should help convince you of the benefits of taking a dip. Getting started swimming is easy, and you’ll start to see and feel the benefits to your body in no time.

1. Swimming Skills Save Lives

According to a conducted by American Red Cross, more than half of Americans (54%) either can’t swim or don’t have all of the basic swimming skills needed to save their life – or others – in the water. To ensure water safety while swimming, it’s important to have these critical skills, known as “water competency,” as even a basic understanding could be the difference between life and death.

2. A Workout for Every Body

There are no perfect body types for a swimming session, as it provides the ideal combination of a full body workout combined with limited stress on muscles and tendons. Swimming is a great activity for all ages, and allows you to increase muscle tone and improve your cardiovascular health at the same time. Individuals who have suffered an injury or are disabled often find that swimming is one of the few activities recommended during their recovery.

3. Swimming Promotes Healing

Activities such as swimming and cycling are a great way to allow individuals to stay active as they get older. The lessened stress on joints is , for example. Swimmers often report a greater range of movement, less stiffness and an enhanced ability to be physically active after embarking on a regimen of swimming.

4. Swimming Promotes a Healthy Lifestyle

It’s hard to be in a bad mood when you feel buoyant and supported by refreshing water in the pool. The activity and the environment work together to help reduce stress, and the physical activity itself promotes better sleep habits. As with any exercise, your body will release endorphins that can help contribute to your feeling of well-being.

One of the best effects of swimming? You can burn some serious calories while you’re in the water. Even moderate exercise for a 160-pound individual, while someone who weighs 240 pounds may see amazing benefits: burning between 632 – 1,068 calories during a vigorous hour of swimming.

Ready to get started on the road to better health and wellness – and have a lot of fun at the same time? Bring your loved ones and join the next Swim with Community Ed course at ˿����Ƶ. With a low student-to-teacher ratio and enhanced safety features, you’ll get a great workout for all ages. Register online today in one of four different age levels.

Life today can be stressful, and it’s difficult to find time for self-care during the “hustle and bustle” of daily life. Staying active may seem like something you want to start in the future, but there is no time like the present to start experiencing the mental and physical benefits of ongoing activity. You will not only find yourself moving more, but these fun mind-body activities will help combat disease and work out some of those mental knots. See the huge benefits you can expect to gain from yoga, running or even walking under the section heading – Mind-Body Wellness.

Stop Making Excuses

It’s cold. It’s hot. I’m tired. I don’t feel good. These are all reasons we use to justify skipping a workout. These lifestyle choices may provide you with a short-term benefit of relaxation, but they can have long-term repercussions on your health.

According to KGW, the include cancer, heart disease, stroke, diabetes and high blood pressure. Key factors in many of these conditions are a lack of physical activity, poor diet and obesity. Working in only a few minutes of exercise each day, however, can significantly lower your risk factors.

Benefits of Exercise

In general, exercise is a great way to keep your weight in check, boost your mood, relieve stress and . Serotonin is a hormone that is released in the brain when you exercise, and this natural mood-booster can help combat sadness and depression. A hard workout can often relieve the stress that has built up in your body during the day, allowing you to rest easier during the night. As we age, our minds naturally move a bit slower, but getting your move on can help and even cancer, too.

There are specific benefits that are tied to various types of exercise, including:

Yoga

Yoga provides both physical and mental wellness benefits, burning up to 340 calories in an hour. It’s also a great way to relax all the muscles in your body – including your brain! In addition, it helps to maintain a balanced metabolism, supports cardio and circulatory health and improves respiration, energy and vitality. Check out our Community Ed course in the Mind-Body Wellness section!

Walking

This is one of the most basic forms of physical fitness, burning around 242 calories per hour. Getting outside and taking a walk or hitting the treadmill can help burn calories, strengthen the heart, manage conditions like hypertension, high cholesterol and diabetes and yield other health benefits. Check out our Community Ed course in the Mind-Body Wellness section!

Running

Running is a more aggressive exercise, but you will see the benefits as you can burn around 600 calories an hour running at 5 mph for a 160-pound person. A faster pace for a heavier individual really pours on the benefits, with an 8 mph speed burning nearly 1,000 calories for a 200-pound person.

Running is an excellent way to improve your , boosting good cholesterol, increasing lung function and enhancing your immune system. You’ll even find that you can lower the risk of heart attack through running due to the increased elasticity of arteries and strengthening of your heart muscle. Runners also tend to sleep better, have increased focus over non-runners and even have signs of improved psychological functioning.

When you focus on your health, not only are you going to lift your mood, but you’ll also significantly reduce risk factors for heart attack, stroke and other diseases. Getting started with a healthy regimen isn’t hard, and you can begin with a course at ˿����Ƶ today. We offer a wide range of Mind-Body Wellness courses for students of all ages. From learning yoga and pilates to Qigong and Tai Chi, it’s never been easier to get moving! Register online for our ˿����Ƶ courses today and you’ll see the measurable benefits in your body and brain.

Regular exercise is essential for good health. It not only provides physical benefits – like muscle strength, weight management and cardiovascular endurance – but it also reduces your risk of developing certain diseases like diabetes and hypertension. Overall, regular exercise improves your quality of life; however, it can be difficult to stick to a consistent routine.

One way to help you stay consistent is by having fun and varied workout options. Exercises like Zumba, cardio and Pilates can make it easy to stay motivated about your fitness goals. PCC Community Ed offers a variety of non-credit exercise classes each term at convenient locations across the metro area to help you get started.

1. Zumba

Zumba brings fun to the exercise experience by using dance set to energetic music. Both aerobic and anaerobic elements are present in these cardio routines. The program is aimed at everyone – from beginners to masters – and allows participants to move at their own pace. Despite this ease, participants can burn approximately 600 to 1,000 calories per one-hour session. And in addition to being fun, it’s also great for weight loss, stress management, body toning and heart health.

At PCC, we offer Zumba classes that will help you burn calories in a fun, party-like atmosphere. Participants will do aerobics while moving to the beats of Latin and international music, like salsa, merengue, reggaeton, flamenco and more.

2. Cardio

Despite the common practice of using “cardio” as a synonym for “aerobics,” there is actually an important distinction. Cardio is any exercise that helps to strengthen the cardiovascular system, while aerobics specifically involves exercises that increase the use of oxygen by your muscles. The two often overlap, but not always. Therefore, you’ll find a wide variety of exercises that qualify as cardio. These include dancing, running, sprinting, jumping jacks, and similar activities. Cardio supports weight loss, strengthens the heart, reduces your risk of disease, decreases stress and more.

Cardio classes often use a mix of exercises to keep things interesting and help you progress. Our Cardio Boot Camp, for example, provides a personalized exercise plan for your body shape, helps you set fitness goals, and teaches you how to stay motivated. It also offers strength training exercises as part of the program, so you gain a full set of benefits. In Cardio Dance Fusion, you’ll mix a variety of dance and music styles with simple fitness movements to get your body moving and your heart pumping.

3. Pilates

This well-established, extremely popular exercise program was developed by Joseph Pilates in the early 20th century. With consistent practice, it helps muscle conditioning in healthy adults, and may help to improve balance. It’s also good for full-body endurance, control, flexibility, coordination, and core strengthening.

Notably, Pilates exercises are able to be easily modified to fit practitioners’ current skill levels and abilities. This avoids the need to switch programs as your fitness level improves. Overall, the program relies on nine specific principles, including proper breathing, control, concentration, and flow.

PCC offers a series of classes: Pilates Reformer + Tower, Levels 1, 2, and 3. Participants will have the opportunity to build core and full-body strength and flexibility using the Reformer and Tower machines. Class levels are based on the participant’s experience with Pilates and the equipment.

Our workout classes put fun into your exercise routines, which means that you’ll be far more motivated to complete your fitness goals. Along with these classes, we offer swim conditioning and an introduction to powerlifting, so be sure to check them out if those activities are more your style. We also offer personal training sessions for more one-on-one coaching. Stay tuned for our upcoming class list, then sign up for your favorites and get on the road to fun good health!