A nonrunner once told me, "Yeah, I'll start running as soon as I see someone running and smiling at the same time." She had a point. If we don't have fun during our workouts, we'll never stay motivated for a lifetime of running.
To keep running interesting, I propose balancing your workouts with playouts. Here are five playouts for you to try.
With Company
If you're running with a group of friends, try the following:
Chase: Start runners from slowest to fastest on a track or a designated course. The faster runners chase and try to pass the slower runners (who refuse to let them) before the finish. Ideally everyone finishes the race at the same time. Stagger the start as fairly as possible by handicapping runners based on their current 5K PRs. For instance, someone with a 25-minute 5K time would start seven minutes ahead of someone with an 18-minute best.
Scavenger Hunt: If you have a running group of four or more, play in teams. Each team first jogs along a running route and hides various items. The teams then meet at the designated start and exchange lists that offer clues about the location of each of the items. Everyone sprints off. The first team to find all the items and return to the starting point wins.
I've run many versions of these scavenger hunts, and each one has produced hilarious moments. Best of all, you gain a quality speed session without feeling as if you've worked too hard.
On Your Own
If you're by yourself, try these runs:
Fantasy Race: Watch a world-class track meet or race, or even an inspiring running movie. Then the next time you run, pretend you're one of the elite runners in the race you watched. I don't think I've seen any sporting event more exciting than the come-from-behind victory of Billy Mills in the 1964 Olympic 10,000 meters. When I run, I often recreate the race in my head. I'm Billy Mills getting bumped and tripped by competitors on the last lap, falling behind but then mounting an awesome kick to pass two runners and claim the gold medal.
Prediction Run: Predict how long it will take you to run a particular course. Then leave your watch at home (or at least cover up the face with masking tape) and see how close you can come to your predicted time. Record your results in your training log.
Purposeful Run: Instead of running simply for the sake of exercise, run to accomplish a goal. Slip your bank card in your shorts pocket and run to the ATM to get cash. Run to a friend's house to drop off that CD you borrowed three months ago (make sure to wipe your sweat off the plastic case). Run to the convenience store for those smoke-alarm batteries. Such short stops do more than break up your run. They allow you to accomplish otherwise mundane tasks.
From Runner's World, October 1999, p. 38
Friday, January 12, 2007
Sunday, January 07, 2007
Yoga for Runners – How it Can Improve Your Performance
With yoga's current popularity and visibility in the media, there aren't many people out there who haven't at least considered taking a yoga class. What has kept many of those same people from actually attending a class is their lack of flexibility. Prospective students often come to me and say, "I'd like to come to yoga but I can't even touch my toes" as if this were some sort of prerequisite for the class. My reply to those people is often "Would you like to improve your flexibility?" to which they quickly reply YES! Well folks, you have to start somewhere. Just as you did when you began running, you first just had to get out there and run, the same is true of yoga and flexibility. Flexibility is a progressive process as well as a by-product of your yoga practice and is not a requirement to begin the practice. Just like anything else, to see real results requires your time and consistent effort. A consistent yoga practice can reduce your chances of injury, improve your mental focus, and lengthen those muscles that may remain contracted long after you've finished your run, leaving you feeling tight and stiff.
A lot of people tell me, "I stretch" but just what does that mean? It’s very important to stretch all the muscles of the body, not just those you used during your run so that you can create a sense of balance in the body. You may know a few common stretches for the hamstrings but what about the hips, the knees, the back and the chest? Lengthening and opening these areas simply feels good. The body was created with the capacity to be flexible but at some point, we stopped making the movements that sustained this flexibility. As a result of not making these movements, the body resists them. Consider how long it has been since you actually moved in a certain way that the body is resisting. Until the body becomes accustomed to making those movements again, or even for the first time, there will be resistance. Thus, it may be less than comfortable. But isn't running the same way? As your endurance builds and your lung capacity increases, the body becomes less resistant to running and you feel good. Stretching is best done after your run. To warm up before you run, simply walk briskly. Stretching cold muscles with static stretches is an invitation to injury. Always stretch warm muscles using the breath to help ease the resistance you feel. A supple, flexible body will be more resistant to injuries.
In your yoga practice, you are taught to breath through the nose, keeping the lips together. This allows the nose to do its' job. The nose warms, moisturizes and filters the air as well as affecting the nervous system differently than mouth breathing. I'm not suggesting you stop using the mouth to breath. What’s important is an increased awareness of the breath, a deepening and steadying of it, and taking the breath deep into the pit of the lungs. The richest supply of blood, which is used to transport the breath to the muscles where it becomes energy for you, is in the bottom of the lungs. Because the majority of us are chest breathers, we never really access the entire lungs. As we learn to do this, our lung capacity will increase which will automatically increase our stamina.
Yoga is a practice of paying attention to details. Each pose or sequence of poses asks many things of the body, all of which are important. To carry out all of these details requires focus and concentration. Each time we practice, we're not only practicing the physical postures but we're also working on that mental focus, keeping the mind on what it is doing and not off in the past or future where the mind quite often resides. As the mind becomes used to this time of focused energy, you find that you're able to extend that focus into other areas of your life and become more productive.
"Practice and all else is coming" is a quote attributed to Patthabi Jois, an ashtanga yoga master. Applying this simple suggestion to our lives opens many doors to our endless potential. Yoga will benefit you inside and out. It's up to you to explore these benefits for yourself. I hope to see you on the mat. By Suzanne Goldston RYT certified integral and ashtanga yoga instructor.
A lot of people tell me, "I stretch" but just what does that mean? It’s very important to stretch all the muscles of the body, not just those you used during your run so that you can create a sense of balance in the body. You may know a few common stretches for the hamstrings but what about the hips, the knees, the back and the chest? Lengthening and opening these areas simply feels good. The body was created with the capacity to be flexible but at some point, we stopped making the movements that sustained this flexibility. As a result of not making these movements, the body resists them. Consider how long it has been since you actually moved in a certain way that the body is resisting. Until the body becomes accustomed to making those movements again, or even for the first time, there will be resistance. Thus, it may be less than comfortable. But isn't running the same way? As your endurance builds and your lung capacity increases, the body becomes less resistant to running and you feel good. Stretching is best done after your run. To warm up before you run, simply walk briskly. Stretching cold muscles with static stretches is an invitation to injury. Always stretch warm muscles using the breath to help ease the resistance you feel. A supple, flexible body will be more resistant to injuries.
In your yoga practice, you are taught to breath through the nose, keeping the lips together. This allows the nose to do its' job. The nose warms, moisturizes and filters the air as well as affecting the nervous system differently than mouth breathing. I'm not suggesting you stop using the mouth to breath. What’s important is an increased awareness of the breath, a deepening and steadying of it, and taking the breath deep into the pit of the lungs. The richest supply of blood, which is used to transport the breath to the muscles where it becomes energy for you, is in the bottom of the lungs. Because the majority of us are chest breathers, we never really access the entire lungs. As we learn to do this, our lung capacity will increase which will automatically increase our stamina.
Yoga is a practice of paying attention to details. Each pose or sequence of poses asks many things of the body, all of which are important. To carry out all of these details requires focus and concentration. Each time we practice, we're not only practicing the physical postures but we're also working on that mental focus, keeping the mind on what it is doing and not off in the past or future where the mind quite often resides. As the mind becomes used to this time of focused energy, you find that you're able to extend that focus into other areas of your life and become more productive.
"Practice and all else is coming" is a quote attributed to Patthabi Jois, an ashtanga yoga master. Applying this simple suggestion to our lives opens many doors to our endless potential. Yoga will benefit you inside and out. It's up to you to explore these benefits for yourself. I hope to see you on the mat. By Suzanne Goldston RYT certified integral and ashtanga yoga instructor.
Sunday, December 31, 2006
2005 Total USA Marathon Finishers
2005 saw a record number of marathon finishes in the USA, with a 5.9% growth in the number of marathon finishers from 2004 to 2005. More than 382,000 marathon finishing times were recorded in the USA in 2005 - an increase from more than 361,000 finishes in 2004. The number of male finishers increased by 5.1%, while the number of female finishers grew by 7.6%, narrowing the gender gap to 60% men and 40% women. In total, we know of 314 marathons that took place in the USA in 2005, up from an estimated 302 in 2004.
2005 Largest USA Marathons
Both New York and Chicago did not increase their registration limits in 2005 and so continued with their respective ranking as number one and two marathons in the USA. The LA Marathon and Marine Corps Marathon each added more than 2,500 finishers - and the Nike 26.2 (which can't quite decide if it's a women's race or not) nearly doubled in size. Shaking up the top 25 rankings was the New Las Vegas Marathon, which as an inaugural event, debuted at number 8 and just missed the record for an inaugural event which was set by the Rock N Roll Arizona Marathon in 2004. In total, the country's 25 largest marathons, accounted for more than 70% of total marathon finishes in the USA in 2005. Theses statistics come from marathonguide.com
2005 Largest USA Marathons
Both New York and Chicago did not increase their registration limits in 2005 and so continued with their respective ranking as number one and two marathons in the USA. The LA Marathon and Marine Corps Marathon each added more than 2,500 finishers - and the Nike 26.2 (which can't quite decide if it's a women's race or not) nearly doubled in size. Shaking up the top 25 rankings was the New Las Vegas Marathon, which as an inaugural event, debuted at number 8 and just missed the record for an inaugural event which was set by the Rock N Roll Arizona Marathon in 2004. In total, the country's 25 largest marathons, accounted for more than 70% of total marathon finishes in the USA in 2005. Theses statistics come from marathonguide.com
Friday, December 29, 2006
From the Plains of Greece We Come
by Bob Schwartz
Just say the word with me. "M-a-r-a-t-h-o-n." To each of us it carries with it a certain emotion. Perhaps euphoria (or is that delirium) of completion or admission that once was, quite frankly, more than enough. Or maybe the bliss of recognizing that your racing distance goes no further than a 10K and the only time you want to hit the wall is when you accidentally exit from the wrong side of the bed.
But no one can deny that the surge in popularity of the marathon race has dramatically impacted upon the number of times the most inane question is asked by the non-runner. You know the one you've patiently responded to countless times with the answer that "It'll be 26.2 miles - - the same distance as the last one I ran" as your unathletic inquisitor responds, "Well what are the odds that would happen! Exact same length huh? Go figure!"
Though many of us know what it's like to run a marathon, not all of us know the history behind it. Perhaps you know that it has something to with a Greek battle but maybe you don't have more knowledge than it might have been Phi Kappa Delta versus Sigma Nu. Well I'm here to change all that. I'm the history professor in the microfleece tights and the reflective pullover. Let's begin today's lesson:
Legend has it that the first famous long distance runner (well before endorsement deals with shoe companies and guaranteed race appearance fees) emerged from the plains of Marathon, Greece in 490 BC.
After the Athenians had defeated the Persians at the Battle of Marathon (which has a better ring than, say, the Battle of Dhidhimotikhonopolis. You'd be hard pressed to get that on a race T-shirt) the Greek warrior Pheidippides was chosen to bring the news of the great victory to the citizens of Athens. Problem was the city was many, many miles off in the distance and the invention of the automobile or any form of mass transit was still a few years away.
So, young Pheidippides began running the approximately 26 miles from Marathon to Athens without the advantage of a big carbo-loading pasta dinner the night before. He also ran without the benefit of aid stations, course volunteers, energy bars, bands playing music or cheering spectators yelling, "You're looking great!" He also did not have advantage of air-cushioned shoes, polyester shorts or race directors at the finish line saying, "Here comes Mr. Pheidippides from Athens. Occupation is courier. Lets give him a nice round of applause!"
Pheidippides also fell victim to a common training blunder of modern runners. Apparently he'd recently completed, in two days, a little jaunt of 150 miles to Sparta from Marathon in the effort to obtain some military assistance. Clearly, he'd failed to read the overtraining section from Herodotus' Book on Running or he was simply trying to set a PR for a weekly mileage total.
Fact is, because of his recent ultra-event and his ongoing day job of warrior, he didn't allow himself sufficient rest prior to having to embark on his own marathon. (Of course he had the better excuse of not actually knowing someone had pre-registered him for the race.) He hit the proverbial wall around the large sign that read, "Six miles to Athens," and, tragically, he succumbed to exhaustion on the outskirts of the city.
But all was not entirely lost as, in his last gasping and panting breath, he heroically uttered those final words of, "Rejoice, we conquer! Got any sports drink?"
Tragically, it was then that the rigors of the marathon conquered him. For his tremendous effort he would become famous throughout the land. (Truth be known, Greek rumor has it that Pheidippides ran much farther than was necessary. Seems he got turned around slightly and despite not having the benefit of an AAA TripTik, he chose to be the initiator of that time honored male tradition - - refusing to ask for directions. Then again, what challenge would a marathon be if Athens were really only 7 ½ miles away.)
His legacy spawned the inclusion of the marathon race when the Olympics were inaugurated in Greece in 1896. Unfortunately, none of the 25 entrants seemed to have gained any lesson from the calamitous outcome of Pheidippides. The runners had pretty much no idea of what they were about to experience. A first time marathoner encumbered with a healthy dose of naivete is often not an attractive site.
The participants all struggled to get to the finish line, and only nine actually completed the race. Due to their fatigue at the end, only four were even able to remember their names, and three of them were delirious enough to jump into the Olympic pool thinking their next event was Synchronized Swimming. The good news was, in their derangement, they picked up a bronze medal for their impromptu pool performance.
As for the gold medallist in the inaugural Olympic Marathon, the story is that a local Greek peasant named Spiridon Louis entered the Olympic Stadium first and slowly ran toward the finish line that was in front of the King's throne. (However, until I see actual photographs of the finish I still believe that it was a Kenyan that won.) Allegedly he was covered with dust and running in tattered bedraggled worn sandals (state of the art though). He would cross the finish line (in 2 hours 55 minutes 10 seconds for 40km) and his dazed smile was for realizing he'd now qualified for the Boston Marathon.
His life would change forever. Everlasting glory was bestowed upon him (once he passed the rigorous drug-screening laboratory) as the host country went ecstatic. He was given 25,000 francs (perhaps thereby becoming the first athlete to lose his amateur status) and was finally given permission by his future father-in-law to marry his longtime sweetheart (purportedly a bronze medalist in the badminton competition). Ah, the romance of running.
At the 1908 Olympics in London, the marathon distance was changed from 24.85 to 26 miles to cover the ground from Windsor Castle to White City Stadium. You may then wonder where did that lovely 385 yards get tacked on. It was added so the race could finish in front of King Edward's VII's royal box. Thus, the present 26.2-mile distance. And many a present day marathoner wishes Windsor Castle were just a tad bit nearer to the King's box when they find themselves doing the merciless march over the last mile of a marathon.
With its rising popularity, marathoners all have their unique stories about their races. I've been know to tell the one where I had a severe calf cramp from two miles on; encountered gale force winds of sixty miles per hour in whichever direction the run was heading; struggled through hail, snow, thunderstorms and locusts at various times during the race; had a body temperature of 103 degrees and had just gotten over walking pneumonia; my feet were bleeding from blisters halfway through the race; there were no aid stations as the volunteers didn't show; I couldn't see my split times because my contacts popped out at mile three; I had Montezuma's Revenge requiring twenty two bathroom breaks and the run was dramatically uphill at all times. Yet, despite all these obstacles, I persevered in the face of seemingly insurmountable adversity and set my PR by 6 minutes. It's my story and I'm sticking to it.
If any other runner tells you a similar seemingly implausible story - - well, you just nod your head approvingly because you weren't there. For no matter what level of adversity a marathoner encountered, they did indeed achieve something that will change them forever.
Of course not in the manner of Pheidippides and how his marathon tragically altered things. Imagine if only he'd said, "Hey you Deiopholese, I've got a bunion. How's about you running back to Athens to tell them the good news of our victory!"
But he didn't and, as they say, the rest is history.
This story and more in Bob Schwartz's New book: I Run, Therefore I Am - NUTS!
Just say the word with me. "M-a-r-a-t-h-o-n." To each of us it carries with it a certain emotion. Perhaps euphoria (or is that delirium) of completion or admission that once was, quite frankly, more than enough. Or maybe the bliss of recognizing that your racing distance goes no further than a 10K and the only time you want to hit the wall is when you accidentally exit from the wrong side of the bed.
But no one can deny that the surge in popularity of the marathon race has dramatically impacted upon the number of times the most inane question is asked by the non-runner. You know the one you've patiently responded to countless times with the answer that "It'll be 26.2 miles - - the same distance as the last one I ran" as your unathletic inquisitor responds, "Well what are the odds that would happen! Exact same length huh? Go figure!"
Though many of us know what it's like to run a marathon, not all of us know the history behind it. Perhaps you know that it has something to with a Greek battle but maybe you don't have more knowledge than it might have been Phi Kappa Delta versus Sigma Nu. Well I'm here to change all that. I'm the history professor in the microfleece tights and the reflective pullover. Let's begin today's lesson:
Legend has it that the first famous long distance runner (well before endorsement deals with shoe companies and guaranteed race appearance fees) emerged from the plains of Marathon, Greece in 490 BC.
After the Athenians had defeated the Persians at the Battle of Marathon (which has a better ring than, say, the Battle of Dhidhimotikhonopolis. You'd be hard pressed to get that on a race T-shirt) the Greek warrior Pheidippides was chosen to bring the news of the great victory to the citizens of Athens. Problem was the city was many, many miles off in the distance and the invention of the automobile or any form of mass transit was still a few years away.
So, young Pheidippides began running the approximately 26 miles from Marathon to Athens without the advantage of a big carbo-loading pasta dinner the night before. He also ran without the benefit of aid stations, course volunteers, energy bars, bands playing music or cheering spectators yelling, "You're looking great!" He also did not have advantage of air-cushioned shoes, polyester shorts or race directors at the finish line saying, "Here comes Mr. Pheidippides from Athens. Occupation is courier. Lets give him a nice round of applause!"
Pheidippides also fell victim to a common training blunder of modern runners. Apparently he'd recently completed, in two days, a little jaunt of 150 miles to Sparta from Marathon in the effort to obtain some military assistance. Clearly, he'd failed to read the overtraining section from Herodotus' Book on Running or he was simply trying to set a PR for a weekly mileage total.
Fact is, because of his recent ultra-event and his ongoing day job of warrior, he didn't allow himself sufficient rest prior to having to embark on his own marathon. (Of course he had the better excuse of not actually knowing someone had pre-registered him for the race.) He hit the proverbial wall around the large sign that read, "Six miles to Athens," and, tragically, he succumbed to exhaustion on the outskirts of the city.
But all was not entirely lost as, in his last gasping and panting breath, he heroically uttered those final words of, "Rejoice, we conquer! Got any sports drink?"
Tragically, it was then that the rigors of the marathon conquered him. For his tremendous effort he would become famous throughout the land. (Truth be known, Greek rumor has it that Pheidippides ran much farther than was necessary. Seems he got turned around slightly and despite not having the benefit of an AAA TripTik, he chose to be the initiator of that time honored male tradition - - refusing to ask for directions. Then again, what challenge would a marathon be if Athens were really only 7 ½ miles away.)
His legacy spawned the inclusion of the marathon race when the Olympics were inaugurated in Greece in 1896. Unfortunately, none of the 25 entrants seemed to have gained any lesson from the calamitous outcome of Pheidippides. The runners had pretty much no idea of what they were about to experience. A first time marathoner encumbered with a healthy dose of naivete is often not an attractive site.
The participants all struggled to get to the finish line, and only nine actually completed the race. Due to their fatigue at the end, only four were even able to remember their names, and three of them were delirious enough to jump into the Olympic pool thinking their next event was Synchronized Swimming. The good news was, in their derangement, they picked up a bronze medal for their impromptu pool performance.
As for the gold medallist in the inaugural Olympic Marathon, the story is that a local Greek peasant named Spiridon Louis entered the Olympic Stadium first and slowly ran toward the finish line that was in front of the King's throne. (However, until I see actual photographs of the finish I still believe that it was a Kenyan that won.) Allegedly he was covered with dust and running in tattered bedraggled worn sandals (state of the art though). He would cross the finish line (in 2 hours 55 minutes 10 seconds for 40km) and his dazed smile was for realizing he'd now qualified for the Boston Marathon.
His life would change forever. Everlasting glory was bestowed upon him (once he passed the rigorous drug-screening laboratory) as the host country went ecstatic. He was given 25,000 francs (perhaps thereby becoming the first athlete to lose his amateur status) and was finally given permission by his future father-in-law to marry his longtime sweetheart (purportedly a bronze medalist in the badminton competition). Ah, the romance of running.
At the 1908 Olympics in London, the marathon distance was changed from 24.85 to 26 miles to cover the ground from Windsor Castle to White City Stadium. You may then wonder where did that lovely 385 yards get tacked on. It was added so the race could finish in front of King Edward's VII's royal box. Thus, the present 26.2-mile distance. And many a present day marathoner wishes Windsor Castle were just a tad bit nearer to the King's box when they find themselves doing the merciless march over the last mile of a marathon.
With its rising popularity, marathoners all have their unique stories about their races. I've been know to tell the one where I had a severe calf cramp from two miles on; encountered gale force winds of sixty miles per hour in whichever direction the run was heading; struggled through hail, snow, thunderstorms and locusts at various times during the race; had a body temperature of 103 degrees and had just gotten over walking pneumonia; my feet were bleeding from blisters halfway through the race; there were no aid stations as the volunteers didn't show; I couldn't see my split times because my contacts popped out at mile three; I had Montezuma's Revenge requiring twenty two bathroom breaks and the run was dramatically uphill at all times. Yet, despite all these obstacles, I persevered in the face of seemingly insurmountable adversity and set my PR by 6 minutes. It's my story and I'm sticking to it.
If any other runner tells you a similar seemingly implausible story - - well, you just nod your head approvingly because you weren't there. For no matter what level of adversity a marathoner encountered, they did indeed achieve something that will change them forever.
Of course not in the manner of Pheidippides and how his marathon tragically altered things. Imagine if only he'd said, "Hey you Deiopholese, I've got a bunion. How's about you running back to Athens to tell them the good news of our victory!"
But he didn't and, as they say, the rest is history.
This story and more in Bob Schwartz's New book: I Run, Therefore I Am - NUTS!
Wednesday, December 27, 2006
Running with a cold
Many people continue their training if they catch a cold or ‘flu. The danger is weakening your body further when it is already stressed by fighting the infection. I definitely advise you not to try and do your long run if you have a bad cold or ‘flu.
Saturday, December 23, 2006
Remember This...
Don't let people who look like serious runners intimidate you. Many people look like they are about to race for a gold medal at the Olympics. But don't get caught in that place of thinking that everyone looks so strong and fit. Looks mean nothing. Only your own inner determination to do your best gets you to the finish line. This is your race.
Run from your heart! Do not get so caught up in trying to beat a certain time that you lose out on the truly amazing experience of running a marathon. It is a gift to run a marathon so drink it in and enjoy every minute of it. Also, consider running for your favorite charity! It will make you stronger. No matter what your time, this will surely be one of the best days of your life. Have an amazing run! Jonathan Roche
Run from your heart! Do not get so caught up in trying to beat a certain time that you lose out on the truly amazing experience of running a marathon. It is a gift to run a marathon so drink it in and enjoy every minute of it. Also, consider running for your favorite charity! It will make you stronger. No matter what your time, this will surely be one of the best days of your life. Have an amazing run! Jonathan Roche
Friday, December 15, 2006
Tips
Use the holiday season to set goals.
Use the holiday season to set goals in different areas of your training: focus on strength and flexibility or other forms cross-training.
Don't be afraid to take a break from running every once in a while.
Don't be afraid to take a break from running every once in a while. As long as you maintain fitness and the right mindset, you'll come back an even stronger runner!
Running enhances mood and productivity.
Running enhances mood and productivity, so morning runs can help you to function better throughout the day.
Combine cross-training with running to maximize running fitness.
Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.
Hit the beach for a workout that will strength your legs and incinerate
Use the holiday season to set goals in different areas of your training: focus on strength and flexibility or other forms cross-training.
Don't be afraid to take a break from running every once in a while.
Don't be afraid to take a break from running every once in a while. As long as you maintain fitness and the right mindset, you'll come back an even stronger runner!
Running enhances mood and productivity.
Running enhances mood and productivity, so morning runs can help you to function better throughout the day.
Combine cross-training with running to maximize running fitness.
Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.
Hit the beach for a workout that will strength your legs and incinerate
Tuesday, December 12, 2006
Where To Run
By Josh Clark
Much of the beauty and appeal of running lie with the simple fact that you can do it anywhere and anytime. No matter whether you're a city dweller or a veritable hermit hundreds of miles from civilization, your exercise space is only as far away as the nearest doorway.
Particularly as a beginner, though, you should seek out a place where you can relax and be at ease, where the scenery will hold your attention and take your mind away from what your body is up to. When it is convenient, go for pastoral; the calmer the better. Even the busiest cities have parks and waterways that make for carefree running.
Do your best to stay off the pavement, or you may find your legs punishing you with shin splints If there's no way around it, at least stick with asphalt instead of concrete; it's softer and more forgiving. Trouble is, this may often mean running along the shoulder of a road. If that's the case, be very careful and run defensively.
Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption. A special bonus is that dirt paths often come packaged with forests, countryside and other assorted natural scenery. The aesthetics, as well as the terrain, are in your favor.
Less aesthetically interesting is the track. Many new runners seem to think that that big oval behind the local high school is the defacto place to run. In fact, you really never have to go there at all -- at least not until you begin doing speedwork, and you don't have to worry about that for a while yet. It can be monotonous going in a single short loop over and over and over again. Find somewhere more interesting and more relaxing, and make it your own.
Running the roads and paths of your neighborhood can be a wonderful way to see your community from a new vantage point. Explore and enjoy.
Much of the beauty and appeal of running lie with the simple fact that you can do it anywhere and anytime. No matter whether you're a city dweller or a veritable hermit hundreds of miles from civilization, your exercise space is only as far away as the nearest doorway.
Particularly as a beginner, though, you should seek out a place where you can relax and be at ease, where the scenery will hold your attention and take your mind away from what your body is up to. When it is convenient, go for pastoral; the calmer the better. Even the busiest cities have parks and waterways that make for carefree running.
Do your best to stay off the pavement, or you may find your legs punishing you with shin splints If there's no way around it, at least stick with asphalt instead of concrete; it's softer and more forgiving. Trouble is, this may often mean running along the shoulder of a road. If that's the case, be very careful and run defensively.
Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption. A special bonus is that dirt paths often come packaged with forests, countryside and other assorted natural scenery. The aesthetics, as well as the terrain, are in your favor.
Less aesthetically interesting is the track. Many new runners seem to think that that big oval behind the local high school is the defacto place to run. In fact, you really never have to go there at all -- at least not until you begin doing speedwork, and you don't have to worry about that for a while yet. It can be monotonous going in a single short loop over and over and over again. Find somewhere more interesting and more relaxing, and make it your own.
Running the roads and paths of your neighborhood can be a wonderful way to see your community from a new vantage point. Explore and enjoy.
Monday, December 11, 2006
Walk Breaks?
Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
Friday, December 08, 2006
Do you have the long run blues?
Everyone has a bad long run. These tough runs teach you how to deal with tough portions of the marathon itself. Try running in a group. It will help you get through tough times because others will be there to help motivate you. Also, by helping others through their tough times, you receive positive internal rewards. Keep up the good work, and as usual...let me know if you have any questions.
Wednesday, December 06, 2006
The point is this: Your body won't get used to running long distances, unless it has run those distances on a regular basis. But, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc. Gradually increase these until your two runs are closer to 12 and 18 miles. At this point you have built an excellent base. from marathonguide.com
Monday, December 04, 2006
Record Keeping
If you don't already do so, keep a training log. Use a notebook, calendar, running log, etc. to record at a minimum, the following information: miles run, total time run, and shoe model worn. Records can also be kept on resting heart-rate, weather conditions, running route, your perceived exertion level, and much more.
The central reasons for keeping a log are three-fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces! However, do not become compulsive about your running just to "fill in the blanks" or to reach a specific weekly mileage total. I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair.
The central reasons for keeping a log are three-fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces! However, do not become compulsive about your running just to "fill in the blanks" or to reach a specific weekly mileage total. I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair.
Friday, December 01, 2006
Now that you’ve made the commitment to run this year’s race, it’s probably time to purchase a new pair of running shoes. “There’s plenty of tread remaining” you say while looking at the bottom of your current pair. But running shoes are different from tires! The part of the shoe you can’t see, the midsole, provides the cushioning and support and breaks down after about 350 miles and offers little protection after that. Many running injuries can be traced to using shoes that are either too old or those that don’t match your biomechanical needs. Here are some tips for purchasing and caring for running shoes.
Purchase shoes from a specialty running store as their staff have the expertise to outfit you with the correct brand/style based on your specific foot type, foot strike, and stride pattern.
Don’t wait until race weekend to make that purchase as shoes need a break-in period of at least 20 miles; otherwise you may find yourself in medical tent for the treatment of blisters or bruised feet.
Purchase shoes later in the day when your feet have swelled to their maximum size.
To insure an accurate and comfortable fit, bring the socks you use to the store when trying on running shoes. Synthetic blend socks (brands such as Coolmax, Nike’s Dry-FIT) rather than cotton are the best in keeping your feet dry and blister-free.
Be sure that there is about ½ inch of space (a thumb’s width) between your longest toe and the front of the shoe.
To avoid feet that feel numb or tingly, tie your shoes securely but not too tight.
To conserve their life, use running shoes only for running. After their retirement, their useful life can be extended for knocking around town, washing the car, gardening, etc.
Do not machine wash or dry your shoes. Rather handwash them with soap and water or commercial products.
When your shoes become wet, stuff bundled up newspaper inside to accelerate drying time. You may even want to consider purchasing a second pair to use while your other pair is drying.
By Art Liberman
Purchase shoes from a specialty running store as their staff have the expertise to outfit you with the correct brand/style based on your specific foot type, foot strike, and stride pattern.
Don’t wait until race weekend to make that purchase as shoes need a break-in period of at least 20 miles; otherwise you may find yourself in medical tent for the treatment of blisters or bruised feet.
Purchase shoes later in the day when your feet have swelled to their maximum size.
To insure an accurate and comfortable fit, bring the socks you use to the store when trying on running shoes. Synthetic blend socks (brands such as Coolmax, Nike’s Dry-FIT) rather than cotton are the best in keeping your feet dry and blister-free.
Be sure that there is about ½ inch of space (a thumb’s width) between your longest toe and the front of the shoe.
To avoid feet that feel numb or tingly, tie your shoes securely but not too tight.
To conserve their life, use running shoes only for running. After their retirement, their useful life can be extended for knocking around town, washing the car, gardening, etc.
Do not machine wash or dry your shoes. Rather handwash them with soap and water or commercial products.
When your shoes become wet, stuff bundled up newspaper inside to accelerate drying time. You may even want to consider purchasing a second pair to use while your other pair is drying.
By Art Liberman
Sunday, November 19, 2006
Strategy for Success
Back in January, like most of us, you were probably coming up with your goals for the New Year. Perhaps you want to lose 10 pounds, take 15 seconds off your 5K PR, or run your first marathon. So.... how's it going?
Setting goals is just the first step to accomplishing them. Along with taking action we need to develop some management skills. If we don't, we run the risk of our goals overwhelming us. They become just another source of frustration and cause us to give up.
Here are some tips to help you be successful:
Talk about it. This makes your goal real and powerful. Tell everyone what you are doing. Find people who will hold you accountable to continue moving forward.
Don't do it alone. Create support and collaboration with people who share your common interest. Join the local running club, go to a weight watchers meeting or sign up for a spinning class at the gym.
Be consistent and you'll reap the rewards. It takes time to incorporate a new habit. Give it 90 days before you decide to let it go. You must be willing to make sacrifices to get what you want.
If you slip, regroup and start again. Don't beat yourself up if you fall. This is a good time to check in with yourself, see where you are and change your goals if you have changed. Just get moving again soon.
Chart you progress. Many runners keep track of their runs and goals with a log. Anyone can write their planned and completed actions in a day planner or notebook. Keeping track of your daily effort and accomplishments keeps you focused and committed.
Believe in yourself and your ability to get where you want to go. Enjoy what you discover on your path to achieving your goals. Most importantly, celebrate and reward yourself for each milestone you reach on your journey. by Christine Hinton
Setting goals is just the first step to accomplishing them. Along with taking action we need to develop some management skills. If we don't, we run the risk of our goals overwhelming us. They become just another source of frustration and cause us to give up.
Here are some tips to help you be successful:
Talk about it. This makes your goal real and powerful. Tell everyone what you are doing. Find people who will hold you accountable to continue moving forward.
Don't do it alone. Create support and collaboration with people who share your common interest. Join the local running club, go to a weight watchers meeting or sign up for a spinning class at the gym.
Be consistent and you'll reap the rewards. It takes time to incorporate a new habit. Give it 90 days before you decide to let it go. You must be willing to make sacrifices to get what you want.
If you slip, regroup and start again. Don't beat yourself up if you fall. This is a good time to check in with yourself, see where you are and change your goals if you have changed. Just get moving again soon.
Chart you progress. Many runners keep track of their runs and goals with a log. Anyone can write their planned and completed actions in a day planner or notebook. Keeping track of your daily effort and accomplishments keeps you focused and committed.
Believe in yourself and your ability to get where you want to go. Enjoy what you discover on your path to achieving your goals. Most importantly, celebrate and reward yourself for each milestone you reach on your journey. by Christine Hinton
Friday, November 17, 2006
Plantar Fasciitis
by Randall J. Brown, MHS, PT
A runner comes to me and says that a couple weeks ago he developed pain on the bottom of his heel which won't go away. It's worse in the morning, feels a little better if he heats it up or jogs on it, and it's especially painful when I poke it with my thumb. He may have arguably the most common foot injury that plagues runners: plantar fasciitis. Plantar fasciitis is a very common injury that can put a runner out of commission for a long time if it's not treated early.
Plantar fasciitis is the inflammation of the plantar fascia at its attachment to the calcaneus (heel bone). Often it is accompanied by calf (heel cord) tightness, which causes an overload at the plantar fascia's attachment, during weight-bearing activities. This leads to micro tears and local inflammation in the plantar fascia. The sometimes-excruciating pain is from the stretching of inflamed tissue.
What else can the heel pain be from?
I suppose it goes without saying, but I'll say it anyway: one should first rule out obvious things like a splinter, plantar wart or blister. There are several other items that we call differential diagnoses (other problems that may trick you into thinking that you have plantar fasciitis when you really don't). These include achilles tendinitis, a fat pad contusion (bruise on the bottom of your heel), plantar arch strain, tarsal tunnel syndrome, or a dreaded stress fracture of the calcaneus.
Maybe you have a heel spur?
A heel spur is a calcification that may occur at the attachment of the plantar fascia to the calcaneus. Sometimes it's called a traction spur. Although the heel spur may show up on an x-ray of the heel of a runner with chronic plantar fasciitis, the spur itself is rarely the cause of the pain. The pain again, is caused by a pull on the inflamed plantar fascia.
Treatment
Okay, so even though you may not be able to pronounce it, you accept that you have plantar fasciitis. What do you do about it? Luckily, there are many things you can do for it. The most conservative means of treating plantar fasciitis is with relative rest (cross train for awhile), ice the painful area, wear supportive footwear though out the day, stretch your calf muscles, and maybe take some anti-inflammatory medications. Other appropriate treatment includes cross friction massage to the area, strengthening your foot flexors, and perhaps using a small heel lift to reduce the strain on your heel from the achilles tendon and plantar fascia. Plantar fasciitis isn't one of those injuries you can train through without treating. You may need a professional to assess your foot and biomechanics. Physical therapists often use modalities such as phonophoresis or iontophoresis to help reduce the inflammation associated with this injury. Find someone who knows how to do Low Dye taping for your arch, which decreases your pronation. Some people need custom orthotics to correct biomechanical excesses. Many tough cases respond to a resting night splint or the less flattering short leg walking cast. Less conservative means of treatment includes the dreaded corticosteroid injection to the area (this involves a needle).In a small number of cases for people with intractable pain that does not respond to anything else, there is the very dreaded partial plantar fasciectomy (which involves a scalpel).
For more information about plantar fasciitis, please contact a physical therapist, podiatrist, or an orthopedist. With this and all injuries that you deem significant, I recommend that you see a physician for an accurate diagnosis.
A runner comes to me and says that a couple weeks ago he developed pain on the bottom of his heel which won't go away. It's worse in the morning, feels a little better if he heats it up or jogs on it, and it's especially painful when I poke it with my thumb. He may have arguably the most common foot injury that plagues runners: plantar fasciitis. Plantar fasciitis is a very common injury that can put a runner out of commission for a long time if it's not treated early.
Plantar fasciitis is the inflammation of the plantar fascia at its attachment to the calcaneus (heel bone). Often it is accompanied by calf (heel cord) tightness, which causes an overload at the plantar fascia's attachment, during weight-bearing activities. This leads to micro tears and local inflammation in the plantar fascia. The sometimes-excruciating pain is from the stretching of inflamed tissue.
What else can the heel pain be from?
I suppose it goes without saying, but I'll say it anyway: one should first rule out obvious things like a splinter, plantar wart or blister. There are several other items that we call differential diagnoses (other problems that may trick you into thinking that you have plantar fasciitis when you really don't). These include achilles tendinitis, a fat pad contusion (bruise on the bottom of your heel), plantar arch strain, tarsal tunnel syndrome, or a dreaded stress fracture of the calcaneus.
Maybe you have a heel spur?
A heel spur is a calcification that may occur at the attachment of the plantar fascia to the calcaneus. Sometimes it's called a traction spur. Although the heel spur may show up on an x-ray of the heel of a runner with chronic plantar fasciitis, the spur itself is rarely the cause of the pain. The pain again, is caused by a pull on the inflamed plantar fascia.
Treatment
Okay, so even though you may not be able to pronounce it, you accept that you have plantar fasciitis. What do you do about it? Luckily, there are many things you can do for it. The most conservative means of treating plantar fasciitis is with relative rest (cross train for awhile), ice the painful area, wear supportive footwear though out the day, stretch your calf muscles, and maybe take some anti-inflammatory medications. Other appropriate treatment includes cross friction massage to the area, strengthening your foot flexors, and perhaps using a small heel lift to reduce the strain on your heel from the achilles tendon and plantar fascia. Plantar fasciitis isn't one of those injuries you can train through without treating. You may need a professional to assess your foot and biomechanics. Physical therapists often use modalities such as phonophoresis or iontophoresis to help reduce the inflammation associated with this injury. Find someone who knows how to do Low Dye taping for your arch, which decreases your pronation. Some people need custom orthotics to correct biomechanical excesses. Many tough cases respond to a resting night splint or the less flattering short leg walking cast. Less conservative means of treatment includes the dreaded corticosteroid injection to the area (this involves a needle).In a small number of cases for people with intractable pain that does not respond to anything else, there is the very dreaded partial plantar fasciectomy (which involves a scalpel).
For more information about plantar fasciitis, please contact a physical therapist, podiatrist, or an orthopedist. With this and all injuries that you deem significant, I recommend that you see a physician for an accurate diagnosis.
Tuesday, November 14, 2006
Middle of the Road
Here is an interesting article I thought everyone might like:
I run in the middle of the road. More specifically, on days when I run in the predawn hours, I take to the middle. Choosing this path has rewarded me physically, emotionally and psychologically. Here, I have rid myself of a nagging pain but, more importantly, I have found treasures aplenty that carry me through the day.
First, I go there to avoid camber. I once read that engineers who design roads are responsible for it. The camber of a road is the slant that ensures water drainage and thus helps motorists avoid hydroplaning. I reasoned that part of the pain I was experiencing in my left hip stemmed from running on this annoying slanted asphalt. Looking for a solution, I headed for the centerline. It seemed to work. Granted, the relief I felt may have been psychological more than physiological but, whatever the reason, there I was, following the yellow painted line.
My hip thanked me for the change. Then, on a morning not any different from most others, I began to experience some wonderful, unexpected results. I wasn’t looking for them; they found me. I became aware of new thoughts. At first, they were foggy and muddled and just out of reach. I welcomed them, though, and tried to nurture them. They made me feel good, faster, stronger and mentally tough. Finally, I took note. I was in the middle of the road! What in the name of shin splints was I doing? I didn’t belong there. I was wearing a pair of Adrenalines, not driving a Hummer. Yet, there I was, as if this territory were mine, all mine. I had stumbled into a wonderful and pleasing groove that whupped the pants off of an endorphin rush. The winter air I was exhaling felt better than ever. My ear had attuned to a voice that would begin calling me out in the wee hours, urging me to get dressed and go.
Don’t get the wrong idea. I live on the edge of a small town and the roads are mostly quiet and empty at 5 a.m. When I get the slightest inkling that a motorist is approaching, I scamper to the shoulder of the road like the scared rabbit that I am. But as soon as that menacing heap of machinery passes by, I’m back in my rebellious path, full of bravery and machismo. Bring it on! I give a little chest thump, confident that there’s no one around to snicker.
I enjoy the paradoxical twist on this tired old phrase – middle of the road. Describing something as middle of the road is not exactly high praise. Rather, it smacks of being ordinary, average, a lifeless yawn. If you’re middle of the road, you’re lukewarm on a good day. God warned us of this dreadful condition centuries ago. Better to be hot or cold than lukewarm or He would spew you out of His mouth. I avoid this terrible fate by putting on a pair of shoes and a reflective vest and literally going to the middle of the road, where I become unique and extraordinary and find my salvation.
I become a kid again when I’m there, streaking through the kitchen to grab a cookie before Mom knows. I’m a rebel, unshaven and ruggedly handsome, the envy of the ordinary white-collar worker making his way to a cubicle. I’m raging against City Hall, preaching to the applauding masses about the injustices that the establishment forces upon us. As Jack Black said in the movie, “School of Rock”, I’m sticking it to the Man. There’s nothing that the Man can do about it either, not while I’m in the middle of the road. I own all of this out here. And while I’m there, I right many wrongs and solve complex problems. I scold the person who was rude to me on the phone yesterday. I present an idea at work that is guaranteed to be a huge success. I compose in my head. Every thought is perfect and beautiful and needs no revision.
A full moon and the occasional streetlight induce the tall pine trees to create long and disfigured shadows. As I meet them, however, they straighten and come to life. They are my foot soldiers; I, their captain. They take up arms, fall in line behind me and obey my commands as we prepare to storm the dark, evil castle in the distance. Our brothers and sisters are held captive there. They survive only by the threadbare hope that we may one day come marching in a thunderous, dust-filled cloud to free them, make them human again, and slash the life out of the king and his hollow-eyed minions. Indeed, we free our loved ones and rid the world of this dastardly kingdom. Once again, our brave hearts and mighty deeds have made us heroes.
Eventually, common sense and fallen arches send me home to get ready for the day. A white collar and a work cubicle await me. There will be emails to answer, problems to address and dirty data to scrub. When I arrive at work, there he stands in the corner - the Man - waiting for an anguished look from me. No way. I subdued him hours ago, doing nine-minute miles, carrying a flashlight, running in the middle of the road.
By Gregg Bibb
I run in the middle of the road. More specifically, on days when I run in the predawn hours, I take to the middle. Choosing this path has rewarded me physically, emotionally and psychologically. Here, I have rid myself of a nagging pain but, more importantly, I have found treasures aplenty that carry me through the day.
First, I go there to avoid camber. I once read that engineers who design roads are responsible for it. The camber of a road is the slant that ensures water drainage and thus helps motorists avoid hydroplaning. I reasoned that part of the pain I was experiencing in my left hip stemmed from running on this annoying slanted asphalt. Looking for a solution, I headed for the centerline. It seemed to work. Granted, the relief I felt may have been psychological more than physiological but, whatever the reason, there I was, following the yellow painted line.
My hip thanked me for the change. Then, on a morning not any different from most others, I began to experience some wonderful, unexpected results. I wasn’t looking for them; they found me. I became aware of new thoughts. At first, they were foggy and muddled and just out of reach. I welcomed them, though, and tried to nurture them. They made me feel good, faster, stronger and mentally tough. Finally, I took note. I was in the middle of the road! What in the name of shin splints was I doing? I didn’t belong there. I was wearing a pair of Adrenalines, not driving a Hummer. Yet, there I was, as if this territory were mine, all mine. I had stumbled into a wonderful and pleasing groove that whupped the pants off of an endorphin rush. The winter air I was exhaling felt better than ever. My ear had attuned to a voice that would begin calling me out in the wee hours, urging me to get dressed and go.
Don’t get the wrong idea. I live on the edge of a small town and the roads are mostly quiet and empty at 5 a.m. When I get the slightest inkling that a motorist is approaching, I scamper to the shoulder of the road like the scared rabbit that I am. But as soon as that menacing heap of machinery passes by, I’m back in my rebellious path, full of bravery and machismo. Bring it on! I give a little chest thump, confident that there’s no one around to snicker.
I enjoy the paradoxical twist on this tired old phrase – middle of the road. Describing something as middle of the road is not exactly high praise. Rather, it smacks of being ordinary, average, a lifeless yawn. If you’re middle of the road, you’re lukewarm on a good day. God warned us of this dreadful condition centuries ago. Better to be hot or cold than lukewarm or He would spew you out of His mouth. I avoid this terrible fate by putting on a pair of shoes and a reflective vest and literally going to the middle of the road, where I become unique and extraordinary and find my salvation.
I become a kid again when I’m there, streaking through the kitchen to grab a cookie before Mom knows. I’m a rebel, unshaven and ruggedly handsome, the envy of the ordinary white-collar worker making his way to a cubicle. I’m raging against City Hall, preaching to the applauding masses about the injustices that the establishment forces upon us. As Jack Black said in the movie, “School of Rock”, I’m sticking it to the Man. There’s nothing that the Man can do about it either, not while I’m in the middle of the road. I own all of this out here. And while I’m there, I right many wrongs and solve complex problems. I scold the person who was rude to me on the phone yesterday. I present an idea at work that is guaranteed to be a huge success. I compose in my head. Every thought is perfect and beautiful and needs no revision.
A full moon and the occasional streetlight induce the tall pine trees to create long and disfigured shadows. As I meet them, however, they straighten and come to life. They are my foot soldiers; I, their captain. They take up arms, fall in line behind me and obey my commands as we prepare to storm the dark, evil castle in the distance. Our brothers and sisters are held captive there. They survive only by the threadbare hope that we may one day come marching in a thunderous, dust-filled cloud to free them, make them human again, and slash the life out of the king and his hollow-eyed minions. Indeed, we free our loved ones and rid the world of this dastardly kingdom. Once again, our brave hearts and mighty deeds have made us heroes.
Eventually, common sense and fallen arches send me home to get ready for the day. A white collar and a work cubicle await me. There will be emails to answer, problems to address and dirty data to scrub. When I arrive at work, there he stands in the corner - the Man - waiting for an anguished look from me. No way. I subdued him hours ago, doing nine-minute miles, carrying a flashlight, running in the middle of the road.
By Gregg Bibb
Wednesday, November 08, 2006
Maintaining Training When Out of Town
“I was going to run but…”
At one time or another, many runners have completed that sentence with any number of reasons for not getting their workouts done when out of town. While it’s great to have fun and break away from your normal routine when traveling, it’s important not to let your running go on vacation, particularly if you’re training for an event just a few short weeks away. Oftentimes, feelings of worry and guilt can accompany those blank spaces in your training log. If only you had done things differently!
Planning ahead greatly increases the likelihood that you will maintain your training while away. Long before your departure, your first step is to research all your options concerning both when and where you can run.
Whether traveling to a friend’s wedding or a business convention, it’s helpful to get an itinerary of events that you need to attend so that you can plan your runs around these commitments. Try to also anticipate circumstances that may arise such as dining with a client or a visit to see relatives that lasts much longer than expected.
Oftentimes, running first thing in the morning proves to be the best solution, particularly when your agenda is quite full. But it’s also important to be realistic. If you expect to be partying well past midnight at the wedding reception, will you have the self-discipline and motivation and follow through with your plan to run early the next morning?
If you’re traveling with family, it’s important to consider their needs. Are there things they can to do while you’re out running? And who will be watching the kids for the hour or so that you’re away?
Where you decide to stay can also have an effect on the likelihood that you will run when you’re out of town.
Hotels that have fitness centers equipped with several treadmills makes running easy. Some of the nicer ones in big cities have mapped out running routes of various distances that begin and end at their front door. If your hotel doesn’t have workout facilities on-site, ask management if they have special arrangements with a nearby gym for their guests to use at reduced rates or even for free.
If you prefer staying at an economical no-frills motel when away, select one that is located adjacent to residential neighborhoods or on a road with sidewalks and light traffic so that it will be both safe and convenient to run directly from your room. You can always hop in your car to run in another part of town if you don’t feel comfortable with your motel’s location.
If you will be staying at the home of friends or relatives, let them know in advance that you plan to run so that they will be supportive of your training. They might be able to suggest some great running routes nearby or may even have friends who would welcome you to join them.
Above all, make your personal safety a top consideration when running in unfamiliar places. Before heading out, tell someone where you plan to run and what time you expect to be back. Be aware of potentially dangerous areas and streets to avoid. While the first couple of miles of your route may be scenic and appear safe, you may quickly discover that it leads directly into the high-crime district. Always use common sense and trust your instincts. Turn around if necessary.
Leave your audio device behind so that you will be fully alert and aware of your surroundings. But do carry fluids, your ID, and a small amount of coin or cash in case an emergency arises.
If there is absolutely no way to fit in a workout during your weekend get-away, modify your training schedule so that you can get in those important runs before leaving. Be sure not to cluster too many days of running back-to-back as doing so could lead to injury.
Here are some other helpful tips:
Contact the local running club or specialty running stores in the city you will be visiting for information about safe routes, group runs, and area races. There are quite a few websites that provide this information such as www.runtheplanet.com/.
Check the forecast before you depart so you can pack workout clothes for all possible weather conditions.
If you are unable to determine the exact distance of your route, run for a specific amount of time, estimating your mileage based your typical pace. By Art Liberman
At one time or another, many runners have completed that sentence with any number of reasons for not getting their workouts done when out of town. While it’s great to have fun and break away from your normal routine when traveling, it’s important not to let your running go on vacation, particularly if you’re training for an event just a few short weeks away. Oftentimes, feelings of worry and guilt can accompany those blank spaces in your training log. If only you had done things differently!
Planning ahead greatly increases the likelihood that you will maintain your training while away. Long before your departure, your first step is to research all your options concerning both when and where you can run.
Whether traveling to a friend’s wedding or a business convention, it’s helpful to get an itinerary of events that you need to attend so that you can plan your runs around these commitments. Try to also anticipate circumstances that may arise such as dining with a client or a visit to see relatives that lasts much longer than expected.
Oftentimes, running first thing in the morning proves to be the best solution, particularly when your agenda is quite full. But it’s also important to be realistic. If you expect to be partying well past midnight at the wedding reception, will you have the self-discipline and motivation and follow through with your plan to run early the next morning?
If you’re traveling with family, it’s important to consider their needs. Are there things they can to do while you’re out running? And who will be watching the kids for the hour or so that you’re away?
Where you decide to stay can also have an effect on the likelihood that you will run when you’re out of town.
Hotels that have fitness centers equipped with several treadmills makes running easy. Some of the nicer ones in big cities have mapped out running routes of various distances that begin and end at their front door. If your hotel doesn’t have workout facilities on-site, ask management if they have special arrangements with a nearby gym for their guests to use at reduced rates or even for free.
If you prefer staying at an economical no-frills motel when away, select one that is located adjacent to residential neighborhoods or on a road with sidewalks and light traffic so that it will be both safe and convenient to run directly from your room. You can always hop in your car to run in another part of town if you don’t feel comfortable with your motel’s location.
If you will be staying at the home of friends or relatives, let them know in advance that you plan to run so that they will be supportive of your training. They might be able to suggest some great running routes nearby or may even have friends who would welcome you to join them.
Above all, make your personal safety a top consideration when running in unfamiliar places. Before heading out, tell someone where you plan to run and what time you expect to be back. Be aware of potentially dangerous areas and streets to avoid. While the first couple of miles of your route may be scenic and appear safe, you may quickly discover that it leads directly into the high-crime district. Always use common sense and trust your instincts. Turn around if necessary.
Leave your audio device behind so that you will be fully alert and aware of your surroundings. But do carry fluids, your ID, and a small amount of coin or cash in case an emergency arises.
If there is absolutely no way to fit in a workout during your weekend get-away, modify your training schedule so that you can get in those important runs before leaving. Be sure not to cluster too many days of running back-to-back as doing so could lead to injury.
Here are some other helpful tips:
Contact the local running club or specialty running stores in the city you will be visiting for information about safe routes, group runs, and area races. There are quite a few websites that provide this information such as www.runtheplanet.com/.
Check the forecast before you depart so you can pack workout clothes for all possible weather conditions.
If you are unable to determine the exact distance of your route, run for a specific amount of time, estimating your mileage based your typical pace. By Art Liberman
Tuesday, November 07, 2006
Commitment Tools
Announce your Goal – Whether you simply want to complete your first Bridge Run or finish near the top of your age group, sharing your goal with others and putting it down on paper will reinforce your commitment and make you more accountable.
Chart your Progress – You will be more likely to maintain your motivation and stick with your training program if you record the miles you’ve run (along with any other data you wish) in a training log.
Just Say “No” – Depending upon the time you have available to train, there may be occasions when you have to politely decline a social invitation to fit in a run. Don’t confuse this with being compulsive but rather, invoking self-discipline as a means to accomplish an important goal.
Plan Ahead – Writing in your planner the day and time you plan to run oftentimes isn’t enough, particularly for runners with family responsibilities. Make the necessary arrangements in advance (childcare, cooking dinner, etc.) to insure that your workout gets done.
Be Flexible – If you are unable to run as planned due to an unforeseen circumstance, resort to “Plan B”. For example, if the babysitter doesn’t show up, take the kids to a gym that offers daycare service and run on the treadmill. Or make arrangements to run when your spouse comes home from work.
“Just Do It” - Use Nike’s famous catch phrase as a tool in developing the self-discipline and mental toughness to make yourself run, even on those days when your motivation is low. More times than not, after returning from your run, you will be glad you did! Over time, you will discover that working out will be a pleasurable experience that you look forward to doing regularly.
Ignore Distractions – Just prior to the time you plan to run, don’t let the computer, TV, telephone, etc. grab your attention. Don’t let that time you set aside to train slip away.
Unforeseen Glitches – Even the best-laid plans sometimes go awry. If a family emergency or personal illness arises, just resume your training ASAP.
Mother Nature - Don’t let inclement weather stop you in your tracks. By dressing appropriately, running in the rain or cold can be an exhilarating experience. Also realize that the Bridge Run will go on as scheduled, rain or shine, yet another reason to learn to face the elements!
Self-Doubt and Anxiety – The best way to combat these stressors is to make sure that you get those training runs completed. Knowing that you have trained properly increases self-confidence. Use mental strategies like visualization (seeing yourself in your mind’s eye cross the finish line) and self-talk (telling yourself during times when your motivation to run is low, that you will enjoy the race by training properly).
Be Resourceful – There are numerous ways to create and maximize training opportunities:- Will your boss let you come into work later in the morning to run if you make up the time at the end of the day? Can you run during lunch?- Can your spouse or kids help with chores around the house?- Can your kids join you while training? Examples: You can use a baby jogger, kids can ride their bikes, run on a treadmill while kids watch TV, etc.
Training Partner - Finding a friend to train with is both fun and motivating. Be sure that their pace closely matches yours. And above all, if they become a no-show, run anyway.
Reward Yourself – Treat yourself to a special reward (a new running outfit, massage, dinner at a nice restaurant, etc.) for accomplishing short-term goals along the way. By Art Liberman
Chart your Progress – You will be more likely to maintain your motivation and stick with your training program if you record the miles you’ve run (along with any other data you wish) in a training log.
Just Say “No” – Depending upon the time you have available to train, there may be occasions when you have to politely decline a social invitation to fit in a run. Don’t confuse this with being compulsive but rather, invoking self-discipline as a means to accomplish an important goal.
Plan Ahead – Writing in your planner the day and time you plan to run oftentimes isn’t enough, particularly for runners with family responsibilities. Make the necessary arrangements in advance (childcare, cooking dinner, etc.) to insure that your workout gets done.
Be Flexible – If you are unable to run as planned due to an unforeseen circumstance, resort to “Plan B”. For example, if the babysitter doesn’t show up, take the kids to a gym that offers daycare service and run on the treadmill. Or make arrangements to run when your spouse comes home from work.
“Just Do It” - Use Nike’s famous catch phrase as a tool in developing the self-discipline and mental toughness to make yourself run, even on those days when your motivation is low. More times than not, after returning from your run, you will be glad you did! Over time, you will discover that working out will be a pleasurable experience that you look forward to doing regularly.
Ignore Distractions – Just prior to the time you plan to run, don’t let the computer, TV, telephone, etc. grab your attention. Don’t let that time you set aside to train slip away.
Unforeseen Glitches – Even the best-laid plans sometimes go awry. If a family emergency or personal illness arises, just resume your training ASAP.
Mother Nature - Don’t let inclement weather stop you in your tracks. By dressing appropriately, running in the rain or cold can be an exhilarating experience. Also realize that the Bridge Run will go on as scheduled, rain or shine, yet another reason to learn to face the elements!
Self-Doubt and Anxiety – The best way to combat these stressors is to make sure that you get those training runs completed. Knowing that you have trained properly increases self-confidence. Use mental strategies like visualization (seeing yourself in your mind’s eye cross the finish line) and self-talk (telling yourself during times when your motivation to run is low, that you will enjoy the race by training properly).
Be Resourceful – There are numerous ways to create and maximize training opportunities:- Will your boss let you come into work later in the morning to run if you make up the time at the end of the day? Can you run during lunch?- Can your spouse or kids help with chores around the house?- Can your kids join you while training? Examples: You can use a baby jogger, kids can ride their bikes, run on a treadmill while kids watch TV, etc.
Training Partner - Finding a friend to train with is both fun and motivating. Be sure that their pace closely matches yours. And above all, if they become a no-show, run anyway.
Reward Yourself – Treat yourself to a special reward (a new running outfit, massage, dinner at a nice restaurant, etc.) for accomplishing short-term goals along the way. By Art Liberman
Sunday, November 05, 2006
On the Surface
Treat your feet by avoiding rock-hard surfaces like concrete sidewalks; aim instead for grass or dirt trails. Find surfaces where the ground will absorb more shock, instead of passing it along to your legs, but try to be consistent. A sudden change to a new running surface can itself be a cause of injury. From Cool Running
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