Running

My collection of tips that I learned the hard way when I started running.

Running Tip #20 – Perform the Self-Check

Last modified on 2012-02-24 22:58:39 GMT. 1 comment. Top.

Running can take a real toll on your body. Throughout the duration of the run, there’s something that you can do to help you to refocus yourself and finish out the run strong, regardless of distance or experience. I don’t know if I created this technique, but I like to think so.

Running Tip #20 – Perform the Self-Check

When doing the self-check, there are three main things that you need to focus on: your mind, your lungs, and your legs.

1. Start at the top. How are you feeling mentally? Are you motivated or bored? Are you feeling energized or lethargic?

2. Then move down to your lungs and evaluate your cardio. Does your chest feel like it’s on fire or are you breathing well? Is there any pain in your sides?

3. Finally go to your legs. Are they tired or strong? How do your muscles and joints feel? Are your feet hurting or feeling great? Any problems in any other part of your body?

The self-check is something that I’ve done on my runs that helped me out tremendously, especially in the beginning. If you’re a beginner, you can do it a little more frequently or earlier in the run than a more experienced runner. Typically, I would perform the check about 35-40 minutes (or about six miles) into the run. Then repeat it about every 15 minutes (about 2 miles) after that. As a beginner, you can do the check after every mile.

In order for the self-check to be effective, you have to be completely honest with yourself. If you’re seriously lacking in any of the three parts, then you should cut it early to prevent injury or going mad. If you get to the point where you’re almost done, but you’re feeling great, then keep going and push yourself farther.

If you do it correctly, it can dictate a lot of things including tempo, effort, and focus. If you find yourself about halfway through your planned run and you’re feeling great, then you can pick the pace up to get more out of your time. If you just don’t have “it” that day – which will happen – then slow it down a bit and just try to finish the run. Also, you can see if you’re able to go farther or if you have to stop early. It’s just as much about safety as it is performance.

Say you have a pain in your ankle. If you keep chugging and push through it because you’re not being honest with yourself, it may lead to a stress fracture which could put you out for a month. If you’re real with yourself, then you could avoid this situation completely.

All of this should be done while you’re running. You do NOT have to stop to do the self-check.

In order to help you out a little bit, I’ve set up a scoring system for you.

0 – Risk of injury/insanity.

1 – I don’t think that I can go much farther.

2 – I’m a little tired but I can push through it.

3 – I’m good to go.

If you score a zero on any of the tests, pack it in and head straight home. It’s better to rest your body at this point and you will probably be more productive doing something else. If your total score is in the 1-3 range, then you should cut your losses. If you’re in the 4-6 range, take the long way home but I wouldn’t recommend going too much farther. If your total score resides in the 7-9 range, keep pushing. I hope this isn’t too much math for everyone.

Using this criteria will help you prevent injury, push through hard times, and improve your performance; all by simply knowing your body and how you feel.

Cold Weather Exercise

Last modified on 2012-02-24 23:16:21 GMT. 0 comments. Top.

We’ve all heard it before – “You can’t exercise outside. It’s 15 degrees out there!”

The warnings began with our parents when we were young. They said it was too dangerous for our bodies, rather, it was really about the fact that they didn’t want to go out side with us. It was cold after all.

I’ve heard about “frozen lungs” and experienced them myself when I was out running in the winter time. So I felt that with the temperatures falling all over the country, that it was time to put this to bed once and for all.

If you have ever ran or exercised outside in cold temperatures, you know the feeling. That cold air rushes into your body, fills your lungs, and “freezes” you from the inside out. Some people, including myself, hate running in the winter only because of that particular feeling. So we made up a myth that your lungs will become temporarily, maybe even permanently
damaged from intense exercise outdoors in cold temperatures. We even tried to justify it by using anatomical terms like, “Damaged alveolar sacs in the lungs due to increased volumes of frigid ambient temperatures.”

What a bunch of crap.

I have been doing some research on the subject for a while and I have yet to come across a case of someone who suffered extensive damage specifically from running in frigid temperatures.

Want to know my take on the matter?

We used the laziness of our parents (sorry Mom and Dad) to justify us not having to go outside to train. I’m as guilty of it as anyone else. There is always going to a certain level of discomfort while exercising. In the summer, it’s too hot. In the winter, it’s too cold. That’s the name of the game. It’s just another excuse to be lazy. Just because something is uncomfortable, doesn’t mean that it’s dangerous.

There are some things, however, that you should take precaution with once you’ve pushed past your excuses and you’re ready to go outside. The first and most important one is to cover your body. Wearing layers and covering all of the skin surfaces protects yourself from frostbite. In the winter time, it may already be in the 20′s, add in wind chill, and the fact that you’re running, and 30-60 minutes is plenty of time for skin damage to take place.

You also want to allot yourself extra warm-up time. Extend your warm-up to ensure that your blood is flowing, your muscles are loose, and you have a good sweat going before you take off for the open road or trail.

Basically, I’m telling you to quit your crying, lace up your shoes, and get outside. I’ll be right behind you.

Running Tip # 19 – Seek Out Professional Help

Last modified on 2012-02-25 00:21:06 GMT. 0 comments. Top.

Having someone in your corner who can push you beyond what you could normally do on your own is a valuable asset. The human body can only push themselves so far until they stop, but when you have an external source of motivation, you’ll be surprised what you can accomplish.

Running Tip #19 – Seek Out Professional Help

When training for a race whether you do half marathons, marathons, triathlons, or any other events, never underestimate the influence of an experienced personal trainer or coach. In the fitness world, experience towers over knowledge. But if you can find someone who has both, then that’s a winning combination.

A trainer or a coach, especially one that has a background in sports performance, can really make a difference in your running capabilities. These types of trainers know the ins and outs of running mechanics. This will help them to teach you to run correctly and more efficiently. Being more efficient in your running technique will enable you to conserve energy, avoid common running-related injuries, and even run faster.

In addition to the technical side of running, a trainer will be able to get you in overall better shape. Increasing the strength in both your legs and core will allow you to run longer and farther. If you’re training for a long race (half-marathon or marathon), putting on miles is the key. In order to be able to run farther and farther, your legs have to be strong enough to keep moving as well as your lungs.

The trainer or coach will also be able to improve your cardiovascular endurance through different exercises, drills, and other moves that you may have never even seen before. Distance running is pure cardio. But what happens when you have to sprint at some point in the race or move laterally? You want to be prepared for anything and everything and a higher level of experience and knowledge will help you be just that.

The final and probably the most effective thing that seeking out a personal trainer will do for you is design a program specifically for your needs and goals. There are tons of marathon training programs available on the internet. But none of them were made for you. You hire your trainer. He or she works for you. They will design a personalized training program, including a proper nutrition program, to put you in the best position to succeed.

Even if you’re in great shape and you know your way around the weight room, there is always something new to learn. There’s no shame in getting help even if you don’t feel like you “need” it. Being smart and learning about running and learning about health and fitness is what it takes to be successful in the long run, no pun intended.

Running Tip #18 – Running in the Dark

Last modified on 2012-02-25 00:25:46 GMT. 0 comments. Top.

Running in the early morning or at night has many pros and cons. Some people like the general ambiance of the darkness while others have more practical reasoning for it.

Running Tip #18 – Running in the Dark

I would say that there are two main reasons why people like to run in the dark. The first one is time. The early morning or late evening may be the only time that they can fit it a run with their busy schedule. I don’t know how these people do it because the last thing I want to do at 5 am is go running. But you do what you have to do to fit your exercise into your lifestyle.

The second reason is that in the summer time, running in the dark lets runners avoid the hottest part of the day. If you can go out at a time when it’s 80 degrees or less as opposed to when it’s 95 degrees or more, then you can further prevent the risk of heat related illnesses. In addition to safety, the cooler temperatures also allow for more comfortable conditions during your run.

Even though it may not be as hot outside as it would be during the day, you should still prepare yourself for your run. You still have to be well hydrated. You still have to warm-up and cool-down. Nothing about your routine should change aside from the time that you do it.

But even though it may more comfortable or convenient to run in the dark, there are also some more risks. Because of the lack of light, you have to make sure that you are as visible as possible. You will be able to see cars coming both from in front and behind you because you will see their head lights. The cars, on the other hand, may not see you. You have to take precautions in order to be safe.

Wearing bright colored and reflective clothing will help drivers see you well before they get close. If you typically run at night, I would suggest purchasing a neon yellow, reflective vest similar to what traffic police wear. It may not be the most glamorous piece of apparel, but it may save your life. You can find these at any sporting goods store.

When I’m driving at night and I see people exercising wearing all black, I become annoyed. It’s the drivers responsibility to see everything and drive safely, but you as a runner should do your part to be seen as well. It’s just as much your responsibility to practice safety when you’re running.

You should also be sure to run on the sidewalk if there is one available. Otherwise, you should stay to the side of the road as much as possible. People are bad enough drivers. You wouldn’t want them to put their cell phone down mid-text to have to swerve around you, now would you?

Running Tip #17 – Push the Pace

Last modified on 2012-02-25 00:30:34 GMT. 0 comments. Top.

In order to become a better runner, you have to push yourself. There is one thing that you can do to not only better your time, but make you a better runner as well.

Running Tip #17 – Push the Pace

Throughout the duration of your run, there are going to be a few times that you should really kick it up a notch. If you’re doing a normal run that’s even paced, not an interval run, you should come out fast and you should finish fast.

In the beginning, given that you’re properly warmed up and loose, you should be excited about the run. You’re adrenaline will be pumping so use it. Come out strong and push the pace. After a mile or so you will eventually regulate your speed and you will fall into a comfortable pace for the remainder of the run.

At the end, it’s time to give it everything you have. By the “end,” I’m referring to the last quarter mile or so of your run. That’s the perfect distance to completely burn yourself out. You should kick it to about 75-90% of your maximum speed. Any shorter than this and you may still have gas in the tank when you’re done. Any longer than this and you might die out before the finish. No matter how fast your running pace is, you should always finish hard.

This strategy should be employed during both training runs and races. If you do it during your training, you will want to do it during the race. It gives you a chance to see just how fast you can finish a known distance. It also provides an increased intensity which is a nice alternative at the end of a steady-paced run. This strategy will definitely help you move up in the finishing standings of a race and it will shave a surprising amount off your time.

Aside from the statistical benefits of this technique, it also strengthens your legs and increases your cardiovascular strength. Medium-paced distance running mainly engages the quadriceps leaving the hamstrings and groin muscles along for the ride. Fast-paced running engages these two muscle groups and by making them stronger, you will be less likely to injure those areas during your runs. Also the increased breath rate and volume will improve your lung capacity and you will be able to process oxygen more efficiently.

When you see that finish line, it’s time to finish. Don’t sell yourself short. Give your maximum effort and you will be astounded at what you can do.

Running Tip #16 – Watch Your Feet

Last modified on 2012-02-25 00:49:19 GMT. 2 comments. Top.

Running on the road or sidewalk requires you to check your path out every so often so you can avoid major obstacles. You need to watch where you’re going. Trail-running, however, is a whole new race.

Running Tip #16 – Watch Your Feet

The popularity of trail-running is increasing all over the U.S. It provides a runner with that extra bit of intensity from new challenges dealing with the terrain that road runners typically don’t have.

You’re constantly looking down at your feet making sure that you don’t turn an ankle on a rock or trip over a root and fall face-first down a hill. The obstacles make for a rougher run both on your lungs and your legs. It’s very jerky and jars the knees and ankles. If you have joint problems in your legs or are prone to twisted ankles, you might be better off sticking to the pavement.

For those of you who were cross-country runners in high school or college, this is nothing new to you. And most likely, you still enjoy trail-running because it takes you back to your glory days. For you to truly enjoy trail-running, you have to have an outdoorsy side to your personality. Most trails go back into woods and basically take you all over the middle of nowhere.

You don’t have to worry about cars or even seeing other people if you don’t want to. That’s why people love it. But with that comes a whole new set of adversity.

Instead of potholes that sink into the road, you have roots and stones that stick out of the ground. Instead of flat, evenly poured concrete you have an 18” wide deer path with uneven sides. Instead of a 5 foot wide sidewalk, you have a 2 foot wide trail with thorns and poison ivy sticking out into your running lane. You may even see some wildlife if you’re lucky. If not, just know that they’re eyeballing you.

Lions, and tigers, and bears oh my!

But if you ask any trail-runner about it they’ll just tell you, “That’s half the fun!”

The terrain is what everyone loves about it. There’s lots of interference and ups and downs. You should even have the correct footwear if you are going to run trails, too. Trail-running shoes differ from regular running shoes in that they are a little heavier due to the increased traction. These kinds of shoes have to have better grip on the bottom to help your feet catch and hold onto the uneven surface of the trail. Regular running shoes will just slip off the surface and you’ll probably eat it.

When you’re running trails you always have to be thinking and looking. Thinking about what’s coming up ahead, ready to change directions and avoid obstacles. And looking to see the hard stuff before it gets to you. You should probably be looking 5-10 feet ahead of yourself to ensure that you’re prepared for the obstacles that your feet are approaching.

Keep an eye out and prevent injury.

Happy Trails!

Running Tip #15 – Be Aware of Your Surroundings

Last modified on 2012-02-25 00:31:29 GMT. 3 comments. Top.

Last year I was almost hit by a car four times.

FOUR TIMES from June to October! That’s almost once a month. I actually touched the hood of the car twice. Luckily I was paying attention (even though they weren’t) and I was able to Heisman pose/stiff-arm the car and avoid getting seriously injured.

That’s right, I stiff-armed a car!

If this hasn’t happened to you yet consider yourself lucky and more importantly consider yourself warned.

Running Tip #15 – Be Aware of Your Surroundings

There are so many variables on the open road. Even though you’re trying to get lost in your mind and lose yourself in the run, you have to stay conscious enough to maneuver any situation that comes your way.

When you’re running on the sidewalk or road, you have to be aware of cars and traffic patterns. You have a better chance of seeing a car than the driver does of seeing you. In case you hadn’t noticed, there are a lot of bad drivers out there. And in some states (ahem… Georgia) people are more likely to run you down than they are to stop. And when they hit you, it’s obviously your fault. You have to be the one that’s aware and ready to move or stop at a moment’s notice.

The time when you should be the most aware is when you’re coming up on a crosswalk or a parking lot. When people are turning on to a road, especially when they’re turning right, they often only look to the left because they only have to worry about one lane of traffic. If you’re coming from the driver’s right side, slow down and creep around them so they know that you’re there. Or you can just run behind them.

Because guess what? Some people are jerks. They don’t care about you or what you’re doing. They are in their own little bubble and nothing can get them out of it. You have to be on your toes when you’re running (pun intended).

Road blocks are something else you should look out for. At some point, the city will decide to tear up your favorite running route whether it be replacing the sidewalk or fixing a mainline. You can still go around them. There is always construction going on somewhere. Take the detour. Find a new route. Sure it may add a mile or two on to your run, but you’re game for that right?

If you’re a road/sidewalk runner, which applies to most people, keep an eye out for potholes and uneven pavement. The last thing you need is to step in a hole and twist an ankle or worse when you’re a few miles away from home. Pay attention to where you’re going and where you’re stepping. I do this by looking about 50 yards ahead of me and scanning my path. That way I can see something coming and avoid it when I get there. How most people get hurt is when they don’t see it coming and when they try to react, it’s too late.

Always look for that escape route.

Pedestrians and other runners offer a nice obstacle now and then as well. The unwritten rule is that you always keep right and pass on the left. If you come up on a group of people that are taking up the whole sidewalk, move over. Do not rely on them to let you pass with a lot of space, especially if their kids. I, unfortunately, have plowed through a group of people once because I thought they would move. Even though I moved as far over as I could and still be on the sidewalk. Take a quick peek, check for traffic, and go around them.

The best piece of advice that I can give you is to assume nothing. Don’t assume that you’re visible to everyone. Don’t assume the pavement is perfectly flat and even. Don’t assume other people will move. Be ready to adapt and maneuver as you have to. If you’re ready, then you’ll be safe.

It’s a dangerous world out there, go explore it. Safely.

Running Tip #14 – Utilize Different Kinds of Runs

Last modified on 2012-02-25 00:40:17 GMT. 3 comments. Top.

Running isn’t always just going out for a long jaunt.

If you have ever followed a half-marathon or a marathon program, you know that most professionals mix in different forms of runs. Tempo runs, interval runs, long-slow runs, and short-fast runs are all various kinds that have their own advantages.

Running Tip #14 – Utilize Different Kinds of Runs

A tempo run is usually described as a slow warm-up, a challenging but sustainable pace for the middle part of the run, and a slow cool-down. The warm-up and cool-down should both be at lease 15 minutes with the bulk of the run lasting for about 20-30 minutes at a pretty fast pace. What this kind of run accomplishes is that it forces your body to maintain a faster running pace for distance.

Interval runs are another fun variation on the normal run. An interval run is when you jog at a slower pace for 1-2 minutes, then pick your pace way up to about 90%-100% speed for about 20-30 seconds, and return to the slower pace for 1-2 minutes to recover. These can be performed two ways: by time or by feel. If you’re doing an interval run and the time that you set for your recovery isn’t long enough, then you can do the run by feel. When you feel like you’re heart rate is down and you’re able to go faster again, take off.

Long-slow runs are still the best option for pure endurance. They also provide a great mental challenge. Being able to stay focused during a long trek is the hardest part. A long-slow run should be longer than 8 miles at a 10 minute/mile or slower pace.

A fast-short run is also a great alternative. The speed work not only will engage muscles that you don’t use very hard during a longer run, but it will also make your lungs adjust to a different breath rate. This will make them stronger and use oxygen more efficiently. These runs should be 3 miles or less at about 75%-85% of your full speed.

Hill runs are great, too. Check out my article on hills for information on running hills.

Using these different kinds of runs will not only greatly improve your performance, but it will keep you interested and your muscles guessing. This will ensure that you are constantly getting better and you will keep shaving seconds and even minutes off your race time.

Running Tip #13 – Get Just a Little (runner’s) High

Last modified on 2012-02-25 00:42:10 GMT. 1 comment. Top.

One of the first things that comes to someone’s head when they see someone running is, “Why do they do that to themselves?” Most runners never look happy when they are out but if you ask them, they are having the time of their life.

So why aren’t they smiling?

Running Tip #13 – Get Just a Little (runner’s) High

The “runner’s high” is a phenomenon that happens during a run. It’s a
time during the run that you achieve a sensation of bliss. You don’t really think about anything and basically get lost in the run. There isn’t a care in the world and all you’re concerned about is how good it feels. You’re legs feel good, your lungs feel good and you’re ready to put in some serious miles.

When that happens depends on the person, the distance, the time, and the pace. If you are doing a short, quick run then you may not get to that runner’s high point. I personally usually hit the runner’s high mark around 10-15 minutes into the run. Once I get to that point it’s all about rhythm. I just breathe and stride. That’s what running is all about. That’s why runners run. Although you may not see us smiling, we’re loving life.

You have to find your high.

Some people don’t even get into that phase until they are 3+ miles into the run. If you only run 3 miles then you might not get there. Experiment with longer runs to find your high point.

Not only does the high last for the majority of the run, but it also
lasts when the run is finished. You stop running, continue to cool down, walk it out, and you realize what you just accomplished. For me, that’s the apex of the high. You have a chance to reflect on the mileage and the work that you just put in and that sense of accomplishment just adds to the mental and physical sensations.

It’s equivalent to finishing up a weight lifting session with a burnout set. Yeah the last set is hard and your muscles are on fire, but when you’re done you feel amazing.

Or when you go on a long car trip. The first hour or two you are still
getting used to being in the car. The middle hours fly by. And the last hour is the longest one. But as soon as you get to your destination, you feel great.

You have to find what gets you (runner’s) high and get to that point.

The rest will be history.

Enjoy the trip.

Running Tip #12 – Relax, Just Run

Last modified on 2012-02-25 00:47:13 GMT. 3 comments. Top.

Running can be a physically stressful thing, especially if you are new to it. There are some things that you can do to alleviate some of that stress.

Running Tip #12 – Run Relaxed

Tension in your upper body muscles is pretty common. Not only can it become painful after a while but it makes the run itself drag on. I have said over and over again the key to a good run is comfort.

The first bit of tension usually begins in the hands. People have a tendency to want to clench their fists or extend their fingers extra hard. This tension will tire out your forearms very quickly. You want your hands to be relaxed, not straight and not clenched.

You also want to run with relaxed shoulders. For a while when I first started running, after a few miles I would get discomfort in my shoulders and for the longest time I couldn’t figure out why. I would have to shake my arms out while I was still moving until the muscles were loose again. I finally realized that I was running with my shoulders slightly shrugged. When I started to relax my shoulders, the pain never came back and I was good to go.

Aside from the obvious stresses on your legs from running, there is one thing that you can do to lessen the blow. Whether you run on your heels or on your toes doesn’t make a difference. If you can hear your footsteps then you are causing extra vibrations and impact on your joints. Now you will hear your feet hit the ground a little bit, but if your feet are pounding the pavement and you can hear thuds (especially through your headphones) then you’re running too heavy. Focus on smoother steps and save those knees.

Stress doesn’t always come in physical form. Another stress that you don’t want to deal with is a stressed mind. The time spent on a run is your time. It’s time to yourself that you can think about anything you want. You can leave all of your life duties on your doorstep and take to the road. You don’t have to worry about the everyday stresses of life for that 30-60 minutes. Running gives you time to clear your head and get yourself ready for the rest of your day.

Not only will these tips help you stay comfortable while you’re running, but they will also help conserve your energy. And if you’re out on a long run, the you need all the energy you can get. Just relax and keep running.

Running Tip #11 – What Goes Down, Must Come Up

Last modified on 2012-02-25 00:52:12 GMT. 1 comment. Top.

Ok, story time.

So I found this great route one day and I thought, “That would be perfect for a Sunday morning run.” I looked up the route online and saw that it was a little under 4 miles long.

Perfect.

So I start running and about a half mile in, I realized that I had been going downhill for a long time. I didn’t know anything about the run, just how long it was and where I was supposed to go. Then I started to think and subsequently worry.

How far down am I going? What’s at the bottom of this hill?

It turns out that neither of those questions were what I should have been worrying about.

So I continued on  and decided that I would just deal with whatever came up when and/or if it came up. I ran downhill for about 2 miles and made the turn onto the next street. That’s when my worst fear  came true.

Running Tip #11 – What Goes Down, Must Come Up

I turned the corner to that street and I saw a 2 mile climb back home. I became aware that I should have seen this coming, but for some reason it didn’t hit me until I was standing at the bottom of that hill. Although it was a little disheartening I kept moving. I worked my way up the hill that was steep at times and just a slight grade at times.

The point is: I kept moving.

Yeah it was hard and I wasn’t mentally prepared for running hills when I had left my house.

Running hills are a great addition to any running program. Unless you only run on the treadmill or the track, you will encounter hills at some point in your running schedule. And if you race, then I can almost guarantee that there will be at least one significant hill on the course. You want to be well rounded in your fitness and prepared to handle anything that’s thrown at you. If you run on the track or the treadmill all the time, then that first hill is going to put you in your place very quickly.

Try to find a hilly course to incorporate into your workout once a week or so. You can mix it up with hill sprints or steady climbs or both. A hill that is one mile long or greater is your best option if you can find one. Otherwise, a rolling hill course is great too. The abundance of ups and downs will give you a great challenge and mix up your running routine.

Just remember that if you are doing a loop that begins downhill, the best (or worst, however you want to look at it) is yet to come.

Running Tip #10 – Explore the Land

Last modified on 2012-02-25 01:01:43 GMT. 2 comments. Top.

One of the reasons why I started running when I did was that I wanted to get a good look around the area. Everyone knows that when you go to a new place, the first thing you should do is check out your surroundings. It’s a basic key to survival.

Running Tip #10 – Explore the Land

Well I had just moved to Georgia and I wanted to get to know my neighborhood but at $3.00 for a gallon of gas, driving around aimlessly was just a terrible idea.

Then I had a revelation.

Explore on foot.

Walking would have taken forever so aside from my obvious goal of getting into shape and training for an upcoming race, I decided to hoof it and take a look around.

I used MapMyRun to find different routes all around my house. I know that I have referenced this site numerous times and not to beat a dead horse but it seriously helped me out. I would not recommend just going out and running until you find your way home. Although you can obviously just turn around and head back the way you came (which I have done a few times), sometimes it’s just better to know where you’re going. You want to make sure you aren’t wondering into a bad neighborhood and if you do, then that’s a perfect time to work on your sprints.

When you get home you can make a few notes in your running log. This will help you remember what each route consisted of, if the route was good or bad, hard or easy, long or short. These notes will help you out later so you can pick the right route for the right day.

I found about 10+ different routes within a 6-mile radius around my neighborhood. I don’t know if it’s a male thing or if it’s just a calming feeling, but I like to know where things are and what roads come out where. I like finding shortcuts and back road trails and community parks that I may never have found if I didn’t run down that road.

Another benefit about exploring is that it takes your mind away from the actual run itself. You are constantly looking around to see new things and houses and road signs that you don’t have the mind capacity to think about your feet hitting the pavement. I would pick a side street that I hadn’t ventured and go see what it was about.

If you don’t know the exact route you’re going to run, that’s not a huge problem. Just keep track of your time so you know when to head back. If you go out for a run that you don’t know and you hit the 20 minute mark, then you know it’s going to take you 20 minutes to get back home. You don’t want to go out for a light jog and have it turn into a 2 hour run because you got lost or lost track of time.

Explore your area. Get to know your surroundings. Run wild.

Running Tip #9 – Get Lost in the Run

Last modified on 2012-02-25 01:06:03 GMT. 0 comments. Top.

When I started running, the hardest thing for me to overcome was boredom. Physically I could run 10 miles or so but mentally, I was ready for it to be over after two. I talked to marathoners and other distance runners to try and learn their secret. They all said basically they same thing.

“I just think about stuff.”

Running Tip #9 – Get Lost in the Run

So I tried to think about “stuff.”

I would go out for a run trying to remember everything that I had to think about. I thought about what I did the day before. I thought about what I had for breakfast. I thought about work and my clients. I thought about my wedding next year. I though about what I had to do that night and I thought about what I had to do the next day.

Well all of that took about 10 minutes.

How do people go out running for an hour or more and still enjoy it? Some people even go for 2-3 hours!

Apparently I didn’t go into much detail in my train of thought in the beginning as I do now.

Before, this was enough to make me stop running altogether. In fact, a lot of people feel the same way. They dislike distance running because they get bored after a couple miles. Eventually, I kept running and kept pushing past that mental block. I found out that the key to all of this is distraction. You have to find a way to keep your mind focused on anything except the run. Maintaining a minor distraction allows you to forget about how many miles you have done, how many miles you have to go, and how bad your legs and lungs are burning.

I still have a block now. It usually hits around 7-8 miles. The story is still the same. Physically I can probably run 15-20 miles but at mile 8, I am usually ready for something else.

Pushing past that first block was huge for me. Checking out mentally after 7-8 miles is a lot better than checking out after 2 miles.

How did I do it?

I just kept thinking about more and more “stuff.”

That and a banging play-list on my iPod helped a lot too.

Running Tip #8 – Just Breathe, Man

Last modified on 2012-02-25 01:09:05 GMT. 2 comments. Top.

Breathing is a very important part of running. Many beginning runners don’t know how to breathe properly while they are out on the road. Breathing not only delivers oxygen to the blood and muscles, but it also helps to keep your body relaxed.

Running Tip #8 – Just Breathe, Man

The number one rule about breathing is setting a good inhalation pace. The breaths should be full and evenly spaced out. Breathing to short and too fast will lead to hyperventilation, or over-breathing. These short, fast breaths do not deliver enough oxygen to the blood and can lead to fainting. Breathing should feel natural, even if it’s heavy from intense exercise.

Breathing normally will also help to keep you calm and make your run go more smoothly. The more you think about how hard you are breathing, the more you will think about how hard you are running. This commonly leads to stopping the run early. A comfortable, steady breath rate will keep your mind focused other things and help you to finish your runs.

Another thing that you can do with controlled breathing is that you can stretch out side cramps. Often times, side cramps occur early in a run because your rib muscles are either dehydrated or they weren’t stretched out enough before you left. In order to get rid of that pesky cramp in your side, keep running and focus on your breathing. Stretch out your rib cage by inhaling deeply and expanding your lungs. Hold that breath for a brief second and release it. Do this multiple times until the cramp is gone.

When you’re done with your run keep moving, stand up straight, and keep breathing. Bending over and putting your hands on your knees, although it feels great initially, decreases the volume of air that you can inhale and therefore elongates the time that it takes to recover. Instead, put your hands on your head to increase the volume in your lungs and keep walking. You always want to make sure that you allow your heart rate to decrease before you stop completely. It will help you to cool off and your breath-rate will return to normal sooner.

Although regular breathing is unconscious, you may have to focus on it in the beginning when learning how to breathe correctly during a run. Once you know how to breathe the right way throughout your entire run, eventually you will never give it another thought.

Running Tip #7 – Find Your Pace

Last modified on 2012-02-25 01:13:58 GMT. 2 comments. Top.

One of the biggest things to learn about when you begin running is finding and settling into your pace.

Running Tip #7 – Find Your Pace

When setting a pace for your run, there are a few things you should take into consideration. Firstly, if you don’t know how long (distance) your run is going to be, find out. Or decide how long (time) you want to/feel like running. Secondly, evaluate your goals.

These two factors are very important because they will dictate the tempo of your run. If you know that you have a shorter run (2-4 miles, < 35-40 min), you can push the pace a little bit and run a little harder. If you have a longer run (5+ miles, 45+ min) planned, you should slow the pace down a little bit.

If your goal is to put on mileage then a longer, slower run is what you want. If you want to work on short term cardio (<15 minutes), then a shorter, faster run would help you the most. (But remember that it’s great to mix in a fast run with a slower runs now and again.)

Now this doesn’t mean that you should go crazy straight from the get go or that you should slack in the beginning.

This is the art of running.

I recommend starting slow. I think that it’s better to sprint the end of the run if you didn’t go as fast in the beginning than to go too hard in the beginning and walk to the end. What you want to do is find a pace that you can maintain for the duration of the run. And this will come with experience.

Eventually you will know exactly how to settle into your pace as soon as you take that first step out of the door. Experienced runners can make an educated guess of their mile time just by judging the amount of ground that they are covering and their stride length. Usually they can get within 15-30 seconds of their time.

The way I learned how to estimate my pace was by wearing a wrist watch (preferably one with a stopwatch) and knowing the route. There is a specific route near my gym that is 2 miles long exactly. What I did was find the one mile mark and I would check my watch every time I passed it. This allowed me to see where I was and learn how to guess my pace. Sometimes I would run harder in the beginning to see how fast I could get to the marker and sometimes I would do it slower. This taught me what different paces FELT like. After all, running is all about feel. Over time, I was able to take this new found knowledge to other runs and now I can just about guess my pace within a minute.

Your watch is going to be a tremendously valuable tool. If you want to keep a certain pace your watch will tell you how you are doing. If you pass the halfway point and you see that you have been slow thus far, you know that you have to pick it up on the second half. This will make sure that you are pushing yourself and not slacking. If you make it to the end and you still have wind left, then you didn’t push yourself very hard.

Experience is the biggest thing when you are starting to run. Put in the mileage. You will learn to to set a pace, keep it, and succeed on your runs.

Running Tip #6 – Log Your Work

Last modified on 2012-02-25 01:23:53 GMT. 1 comment. Top.

Let’s face it. Running can be monotonous. One thing that helped me stay focused on my running quest was my mileage log.

Running Tip #6 – Log Your Work

This log should contain at least these few items to help to track your fitness: route, distance, and time. If you want to keep the log on your own, that’s fine. There are, however, a few running websites that will do it for you and more.

In recent posts I have already pointed you to MapMyRun. This free site will not only record your custom made route, distance, and time, but also the terrain, average pace, your mood, the weather, and much much more. It allows you to gauge your progress and make sure you are on the right path.

Tracking my runs in a log basically keeps me motivated throughout my entire training program. After the run is complete, I actually look forward to going inside to log my run. I need to see if did it faster or if I ran farther than before.

It gives me a sense of accomplishment; like crossing off something from a list (I will actually write something on a list, just to cross it off 5 seconds later).

Logging your training also keeps track of your total mileage down to the tenth. If you are on a half-marathon or marathon training program, then the total mileage that you are running is important.

On MapMyRun, you can also register for goals. Say you wanted to run 50 miles in a month. You can register the goal with the site, and if you reach that goal then you qualify for a prize drawing. This visual encouragement will make you want to get up in the morning instead of sleeping in that extra hour.

Logging workouts is a great way to stay focused. It also helps you nutritionally. If you can keep track of your activity level, you will be able to monitor the approximate number of calories that you burn throughout the day. This will let you calculate the amount of calories that you need to be consuming to reach your goals.

So if you’re having trouble running consistently, try keeping track of your running.

You may even enjoy it more than the run itself.

Running Tip #5 – Run With a Friend

Last modified on 2012-02-25 01:00:45 GMT. 4 comments. Top.

Running by yourself can be a boring task. There are a surprising amount of people out there that really enjoy running but don’t like going alone.

Running Tip #5 – Run With a Friend

For me, running by myself versus running with a friend doesn’t really change anything. My goals are still the same. The only thing that differs is the mental side of it. Running with a buddy offers friendly conversation during the entire run instead of talking to yourself in your head.

Running with other people also provides you with extra motivation, especially if they are faster than you. You will push yourself harder trying to keep up with them.

If you are training for a half-marathon or a marathon, you should always try to run with someone better or more experienced than you. There are a lot of local running groups to join that will help you in your training. These teams meet at a certain time and run together. They are all following the same training program and they will push you to help you prepare for the race.

Go to www.meetup.comto find a running group near you.

Whether you just run for fun or are training for a race, find someone to run with that has some serious miles behind them.

Who knows, you might even learn something.

Running Tip #4 – Wear the Right Gear

Last modified on 2012-02-25 01:06:03 GMT. 5 comments. Top.

Have you ever gotten chafed while running? If you have, then you’re already feeling the pain. If you haven’t, then save yourself some agony and follow this tip:

Running Tip #4 – Wear the Right Gear

Chafing occurs as a direct result of friction between two surfaces. Adding a salt solution such as sweat to the equation leads to irritation and burning. Although this happens during exercise, it is preventable.

The right apparel makes a huge difference in the world of running. Last week I talked about wearing the right shoes. Today I’m talking about wearing the right everything else. From your socks to your hat, the proper apparel will make the difference between completing a run and taking the short way home.

Distance running (and exercise in general) is all about comfort. Working out is hard enough. Add in a blister on your foot or a chafed body part and it gets really hard. Being comfortable eliminates one factor that makes you more likely to stop early.

For me, one thing that is a must for a run is compression shorts. This spandex-like underwear keeps your legs from rubbing together and most of them are made of sweat-wicking fabric. This kind of fabric pulls the sweat from your skin and makes it easier for the water to evaporate. These tight shorts will not bunch up and you will be very comfortable from the waist down during your runs.

Shirt type is also something that can make a big difference. Most people wear a simple cotton shirt when they run. Cotton shirts are great because they tend to be light-weight and made from a cooler fabric and absorb water. But I recommend a dry-fit shirt or another sweat-wicking shirt to keep you comfortable. Although cotton shirts are more prevalent and less expensive, whenever these shirts get wet from sweat, they tend to be rough.

And rough fabric around the chest area for men means trouble.

Chafed nipples are utterly annoying and can be extremely painful. Women tend to not experience this while running because most wear sports bras. Although this sounds stupid, ask any man that has had this during a training run or a race and they will tell you that it is enough to make you want to go straight home.

Treating chafed areas is rather simple. As soon as you can, take a shower and get clean first. Applying a diaper rash cream to the area will provide moisturizers and a cooling sensation that will help to alleviate the burning feeling.

To prevent chafing from occurring in common areas such as the thighs, armpits, and nipples, apply petroleum jelly to the area before you head out for a run.

Although it sounds simple, wearing the right clothes during a run can be the difference between finishing the race, and getting beat by a 9 year old.

Running Tip #3 – Wear the Right Shoes

Last modified on 2012-02-25 01:09:57 GMT. 0 comments. Top.

Think about it.  The average adult stride is between 4-1/2 and 6-1/2 feet based on their height. A mile is 5,280 feet. That means that your shoes are pounding the pavement (or treadmill) 812-1,173 times per mile. Say you go out for a 4 mile run. That’s 4,692 times that your feet will hit the ground. Don’t you think that the proper footwear is important?

Running Tip #3 – Wear the Right Shoes

Sometimes the glass slipper isn’t always the perfect fit.

This basically means that the nicest looking shoes aren’t necessarily the best ones for you. A good running shoe should be light-weight and should fit your running style (heel-toe or just toe). Most people follow the heel to toe running style because that is more comfortable to them.

You probably have heard that while running, you should be landing on the balls of your feet instead of your heel. This is partially true and for me personally, it depends on my pace.

When I am sprinting, running at a faster pace, or doing hills I am always on the balls of my feet. This allows for more spring and explosiveness while also preventing injury. When I am just jogging at a slower pace, I usually follow a heel-toe foot pattern because it is more comfortable.

That being said, everyones’ feet are different. Some people have no arches and need special shoes or insoles to alleviate foot pain. Other people can only run heel to toe and need extra padding in the heel area of the shoe.

This is where custom-made shoes come into play. There are a few stores that will place you on a machine to determine on what part of your foot that you put the most pressure, if you have flat feet, high arches, etc. It then pairs you with your ideal pair from many different types of shoes based on the information from the machine and your running habits.

New running shoes are always a great thing, but breaking them in can be pretty painful.  My suggestion is to wear them around the house or when you go out with friends for a week or two.

That way they will have a chance to form to your feet as opposed to lacing them up and going out for 5 miles the first time you ever wear them. A blister on any part of your foot is enough to make you regret ever running in the first place.

Also remember that a good pair of running shoes will last approximately 400-500 miles. So keep track of your shoe-mileage to know when you actually need new ones to prevent getting new shoes every year.

So the next time you are out looking for that perfect pair of shoes. Do some research. Remeber to pick the right style shoe for your interests. There are cross-trainers, trail-running shoes, 5-fingered shoes, and regular running shoes. Get your feet checked out and make the right choice.

The right pair of shoes will make you feel like you’re running on air. And that’s just a good feeling.

Running Tip #1 – Aim Small, Miss Small

Last modified on 2012-02-25 01:16:12 GMT. 4 comments. Top.

When I started running, I learned a handful of tips that, had I known about them before, would have made running a lot more enjoyable. So for those of you who are new to running or are interested in starting to run, let me spare you the pain and trouble of finding out the hard way.

Running Tip #1 – Aim small, miss small

I started running last summer as a means to get some cardiovascular exercise and lose some weight. Now as a former offensive lineman and shot-putter, running was always a punishment so doing it of my own accord was a challenge in itself. I never had the attention span (let alone endurance) to go out and run for an hour or more. In fact, the most I ever ran at once was probably 2 miles so for me, going out for a long run was out of the question and I knew it.

The best way to begin a running program is to start small. If you haven’t ran or done any exercise for that matter for an extended period of time, I would not recommend going out for 5 miles. Not to be a Negative Nancy but odds are you won’t make it. Start out with a short 1-2 mile jaunt preferably on a flatter surface. I am partial to outdoor running but the treadmill (or the “dreadmill” as I lovingly refer to it) also offers a good starting point. Do not be discouraged if you cannot finish the whole route without stopping. If you have to stop, just keep walking until you catch your breath and then continue the run. Continue these 1-2 mile runs two or three times per week until you can complete the entire run without stopping, no matter the pace.

This is where the saying “Aim Small Miss Small” comes into play. If you set your sights too high in the beginning, it is easy to become discouraged and quit. This does not mean that you shouldn’t push yourself or that you should settle for mediocrity. This simply means that you have to start somewhere. Once you accomplish the shorter runs and are ready to increase the workload, you have two choices: either run the same distance at a faster pace or run a longer distance at the same pace. No matter which way you decide to improve remember: baby steps. Aim small, miss small.

If you are running outside and don’t know how far two miles are, check out www.mapmyrun.com. This site provides a mapping software that you can centralize around your starting location and map a custom route of wherever you want to go. It will tell you the exact distance of a route of your choice. You can also search for local runs that other people have mapped out and saved for others to enjoy. Your free subscription has a training log that you can track your running progress. So take full advantage of all this site has to offer and watch your success grow.

Over the next few weeks I will be posting more from this collection of running tips so stay tuned for more to come.

Running Tip #2-The Warm-up/Cool-down

Last modified on 2012-02-25 01:14:55 GMT. 0 comments. Top.

Seeing as how the weather is supposed to be very nice this weekend in Georgia, some of you may already have gotten your run in today. For those of you who didn’t, here is Running Tip #2: don’t forget to warm-up and cool down.

Let’s start this off with an anecdote. When I was in high school track and field, I used to watch the distance runners’ pre and post-race routines. They ran to warm up. They ran their race. And they ran to cool down. I used to ask myself, “Why are they running more when they just ran?” The thought of this was mind-blowing to me and I just assumed that they were just crazy runners. Four years of higher education later, I understood the biomechanics and physiological reasoning behind the ever so important warm-up and cool-down: but I didn’t always practice what I preached. I would always make sure I was loose before I threw or did any explosive work, but I never carried that over into distance running.

I went out for a jog one brisk February morning. I did my typical one minute stretch routine and took off. About a mile into my 4 mile run, my muscles were already aching and my knees were killing me. Come to find out, your body warms up more slowly in 45 degrees than it does in 95 degrees. Then it hit me. Those crazy runners knew exactly what they were doing all along.

There are two different ways to warm-up your muscles: a dynamic warm-up and a static warm-up. A dynamic warm-up uses active motion to elevate your heart rate, increase muscle blood flow, and increase the elasticity in the muscles. A static warm-up consists of basic stretching of each muscle group to increase the elasticity of the muscles. Studies have shown that a dynamic warm-up increases muscle activation by almost 20% over static stretching and is much more effective at preventing injury. A pre workout static stretch has basically become obsolete before high intensity, explosion based training. A video of a basic dynamic warm-up will soon be posted on the Exercise Library page of my blog. That being said, there is still a place for static stretching.

A good cool-down should only last as long as it takes for your heart rate to return to normal (about 70-80 bpm) and catch your breath. After you have finished the route that you intended to run, I suggest walking for another 2-3 minutes to allow your body to fully recover. Follow this up with a static stretch of each muscle group. Each stretch should last between 10-20 seconds. This will help to push out the lactic acid that has built up in your muscles over the duration of exercising.

Remember that your body takes longer to warm-up now than when you were younger. Unlike fine wine and cheese, your muscles and joints do not get better with age. The older you get, the longer and more specific your warm-ups should be. I learned the hard way that a solid dynamic warm-up and a static cool-down stretch are essential to staying healthy. One shortened or skipped warm-up may be all it takes to pull a muscle or injure a joint. When warming up for a run make sure you don’t just focus on the legs. Loosen up your back, neck, and shoulders as well. You will wish you took the extra 10 minutes before your workout to properly loosen up when you are out of commission for 2-4 weeks.

So when you step outside to go for that weekend run, remember to warm-up first. Who would have thought that the professional darts player that gets “Stupid Loose” was doing it right?