Trail Running

Enjoying the sights and sounds of nature while working out is something you won't experience inside a gym.  Satisfying my inherent need for freedom like nothing else, I love breathing in the fresh, outside air, and reveling in wide open spaces as I stride down the road.  There's no match for the great outdoors.  Although running surrounded by cars, traffic lights, curbs and auto exhaust is sometimes unavoidable, my favorite running routes are on trails. 

If you've never run on trails, you should give it a try.  Here are some guidelines that will make your experience more enjoyable.


Stay on the Trail
Resist the temptation to take shortcuts and cut corners on switchbacks.  Step over obstacles instead of around them.  Any time you step off the trail, you damage the surrounding area.  "Vegetation grows by the inch and dies by the foot" so please stay on the trail!

Be Safe
If you're running in a remote area, be aware of your surroundings.  As a woman, I stay on high-use trails when I'm running alone and always carry my cell phone.  Although I love winding farther back in the woods, I save the more remote trails for weekend runs with my husband.

Darkness Falls Quickly
Most trails are not lit, so watch the time if you're running at dusk.  Make sure you have enough time to get back to civilization before darkness descends.   Without a flashlight, you may be in trouble. 

Communicate
When you approach someone, announce your presence loudly ("on your left" is typical), than pass on the left.  Although most people will know someone's coming when they hear feet hitting the dirt and labored breathing, no one likes being startled, so be courteous and call out.

Take No More Than Half
If you're running in a group, don't usurp the trail.  Share the road!  There's no need to run single file, just don't take up more than half of the trail in high traffic areas.

Yield
On trails, horses have the right of way, followed by pedestrians, followed by bicyclists.  If you come upon a horse, it is best to stop and walk around.  You don't want to startle a horse!  Beware of bicyclists.  Even though you have the right of way, bicyclists are moving much faster and can't stop as quickly, especially when traveling downhill.

Hikers traveling uphill have the right of way, however, I recommend yielding to a runner coming down a steep grade.  One wrong step could spell disaster for them--they've got momentum with them that can be hard to control especially on uneven terrain.  Give the downhill runner as much space as you can.  Disaster for them might mean disaster for you.

LACE UP and hit the trail!
 

Hill Repeats

Now that I've convinced you to try a hill, why not make an entire workout out of it?  You've conquered a hill, now go back and run it over and over again!  Hill repeats are exactly that--running a hill over and over until you reach your goal or run out of stamina (preferably the former).

It's important to warm-up before starting a hill workout.  Starting directly up a steep hill with cold muscles is a good way to pull something, so to avoid injury, run a nice, slow, 1/2 mile to get your muscles warm and ready for the high-intensity work.

Pick a hill that takes you between 1-2 minutes to reach the top of.  It should be steep enough to get you breathing hard, long enough for your heart to be pumping fast, and high enough that your legs feel like lead at the top.  If I feel like I'm going to toss my cookies, I know I've picked a good one.  Once you reach the top, circle back around at a slow pace while your body recovers, then start all over again.  If there isn't a loop, run directly back down.  Be careful on the way down--safety not speed is key on the downhill portion.

Repeat the circuit as many times as you can.  If it's your first time, try four and eventually maybe you'll work your way up to ten.

Running hills is mentally challenging.  You have to constantly put mind over matter and make your body perform.  Running hill repeats not only builds strength and improves your speed, it builds mental toughness.  When you reach the top of your last hill, you'll  feel like you could do anything.  Just ask any of the warriors in the picture above.  The smiles on their faces and their sweat-stained shirts were earned by completing 10 hills--no easy task.

Hill training is tough on your body, especially knees, so do hills once a week, tops.

LACE UP, then head up!

Running Hills

Add a thrill to your workout and throw in a hill.  If you've tried all the boredom busting techniques I've mentioned already and are looking for a new diversion, a hill is just what you need.  Don't be intimidated by a considerable incline--the steeper the better, up to a point.  As long as you don't need a rope, carabiners and crampons, you should be okay.

Running up a hill takes extra effort for sure.  You're not only lifting your body off the ground, you're gaining elevation, which creates more pull against gravity.  Like with any resistance training, you'll build strength in your muscles--more than you would when running on flat roads.  Once you've tried some hills, running on a level road will be child's play.

If you've never run hills, here are some tips for your inaugural attempt:

Don't sprint
At the bottom of the hill, take it easy.  When you first start climbing, you'll probably feel extremely energetic because your body has switched from slow-twitch muscles to fast-twitch fibers to get the job done.  Slow-twitch muscles are made up of fibers that fire more slowly and can last for longer periods of time.  Slow-twitch fibers are efficient at using oxygen to create fuel without lactic acid build-up, and therefore are good for extended workouts like distance running.  Although fast-twitch muscles produce the same amount of force with each contraction, they fire more rapidly and are good for strong explosive bursts like sprinting or running up a hill.  Fast twitch muscles tire quickly, so be ready for that when you get half-way up the hill.  Fatigue will set in, but don't worry, you've still got slow-twitch muscles on your side.

Pump your arms
It's hard to concentrate on lifting your legs when it feels like your shoes are full of cement as you head up the mountain.  Instead, focus on pumping your arms.  The faster your arms go, the faster your legs will go.  It's much easier to think about pumping arms than lifting tired legs.

Run through the top
Don't stop until you're over the top--you'll be robbing yourself of that sense of satisfaction of a job well done.  Slow your pace if you have to, but don't stop.  Don't look at the top, concentrate on taking one step after the other and you'll eventually get there.  Don't let the hill win!

Enjoy the view
When you finally reach the top, take a second to enjoy the view and congratulate yourself for your accomplishment.  It's amazing the perspective you gain with just a couple hundred foot change in elevation.  Hopefully that hard work will be worth it when you gaze at the view below.

LACE UP and go run a mountain!   

10K on the Way!

Many of you started this program running 10 minutes a day.  In the beginning, that 10 minutes was a stretch, but you stayed with the program and now are consistently running close to 30 minutes a day.  With the slow and steady increase over the past seven weeks, your legs and lungs have gotten stronger and your over-all health has improved.  Run three miles?  Piece of cake.

I have a new challenge for you.  Set your sights on a 10K.  I know, you're probably thinking, "She may have motivated me to run three miles, but there is absolutely no way I'm running six!"  I'm not talking about running six miles tomorrow.  Over the next couple months you'll GRADUALLY work your way there.  I'm confident you can do it.  Having a goal is a great motivator.  What better way to stick with the program than to commit yourself to running a 10K this summer.  There's bound to be one in your area.

If you've never run in a road race before, don't be intimidated.  There will be people of all skill levels and abilities participating.  You may end up running by Elvis or some other joker dressed in costume, or, if you choose Bay to Breakers in San Francisco, you may end up running by a nudie.  Whichever race you choose, you'll be surrounded by an enthusiastic, encouraging crowd that will cheer you all the way to the finish line.

Add a 10K to your bucket list and cross it off this summer.  There's probably a cool t-shirt in the deal for you too.

Assignment for the week:

day 1:  run 30 minutes     day 2:  run 35 minutes
day 3:  run 30 minutes     day 4:  run 35 minutes
day 5:  run 30 minutes     day 6:  run 35 minutes

LACE UP!

Landscaping Help

Gazania

Want a fresh new look for your yard this spring?  Do some research while you're running.  What better way to find out which plants do well in your area than to gather evidence in your own neighborhood?  You know those yards with well established gardens and great curb appeal that always catch your eye?  As you're running by, make a mental note of which annuals and shrubs they used, then give those a try.  That's much more effective than making a choice in the protective environment of your local nursery, only to find out weeks later as you're digging up the shriveled remains of that once beautiful plant, that your choice was not wise.  Let your neighbors go through trial and error, while you reap the rewards.

I've used this strategy numerous times.  For my areas without automatic irrigation, I knew I needed something drought resistant and hearty.  While running by the surrounding houses, I looked for flowering plants by the curb where the sun was relentless, with no sprinkler heads in sight.  Several varieties and colors of low growing gazania seemed to thrive in the worst conditions--I knew they'd be a safe bet.  I also noticed beautiful African irises.  With their tall narrow leaves, most of the year they look like an ornamental grass.  Although the blooms are short-lived and last only a day, they bloom continuously from early spring to late summer and survive in extreme heat with very little water.

From my careful research on the road, I now have a yard full of thriving plants that require very little maintenance.  It's just about time to buy annuals again.  I think I'll wait and see what the neighbors plant before I do my shopping.

LACE UP, take notes, then get planting!

To Hear or Not to Hear

I'm not a fan of running with music--never have been and probably never will be.  Running is the one hour of the day when I escape from technology and spend some time unplugged.  Occasionally I'm interrupted by an urgent call on my cell, but in general, my runs are technology free.  There are some great reasons to run unplugged.  After you've read them all, maybe you'll be a convert too.

Sounds of Spring
I love to hear the birds chirping, especially this time of year when robins and bluebirds are as excited as I am that warmer weather has arrived.  I even get a kick out of the crows that squawk at me from the top of the street lights like they own the place.

Rustle in the Bushes
If a curious bobcat or crazy squirrel is going to dart out in front of me from where they're hiding on the side of the trail, I'd like to have a little warning.

Sirens and Hot Rods
If some crazy yahoo is burning up his tires and headed your way, you'll be ready to dive out of the way because you heard him coming in plenty of time.  Likewise, it's good to know if there's a siren in the vicinity.  Not that ambulance drivers or police officers make a habit of jumping curbs, but as a runner, you're not very visible, so it's better to be safe than sorry.

Prevent the Pass
If you're the competitive type, you don't want someone sneaking up on you from behind and blowing by you like Contador pouncing on Schleck in the Tour de France 2010.  Just today, I caught someone going up a hill with earphones.  After I passed, he tried to stay with me--he would've had a better chance if he had heard me coming.

No Surprises
I can't tell you how many people with headphones I've frightened when I instantly materialize beside them as I run by.  Even if I've shouted a friendly, "on your left", with music filling their ears, they haven't heard my approach and look like they're going to jump out of their skin.

If that's not enough to convince you to leave your Ipod at home, then you're probably hopelessly hooked on running with music.  On your next run, give "Eye of the Tiger" by Survivor, or "The World's Greatest" by R. Kelly a try.  It might help you pick up the pace.  Or if you're mad at your boyfriend/husband, "Before He Cheats" by Carrie Underwood is a good choice.  If you want to add some spunk to your stride, try "Jeans On" by Keith Urban.  Remember, though, you can always use the juke box in your mind.

Unplug, LACE UP, and get moving!

Tracking Run

If you're fortunate enough to have trails to run on, don't miss out on the exciting story unfolding at your feet.  More concerned about getting in a workout than appreciating the wonders of nature, it's easy to stride down the trail focusing on the finish line, ignoring seemingly insignificant details.  Next time you hit the trail, don't just notice the rocks you might trip over or the ruts you need to avoid, see what kind of creatures have shared your path and may be watching, safely camouflaged in the brush.

A resident of San Jose--the nation's 10th largest city with a population of close to one million--I'm amazed at the variety of tracks I see in such a heavily populated area.  That we continue to coexist with so many species despite widespread urban sprawl is encouraging.  The type of track each animal leaves is intriguing in itself.  I've seen tracks from bobcats, mountain lions, deer, coyotes, wild bore, turkeys, ducks, snakes--all amidst dozens of different shoe treads and paw prints from dogs loving that they got to accompany their master.  You may get lucky and see whatever it was that left the track, or you might not.  At least you'll know to be on the lookout.  Fortunately, I never saw the mountain lion, but I did manage to side step a tarantula because I was paying attention.

Enhance your running experience and check out the dirt.  You probably won't find as much as the steely-eyed cowboy, Terry Grant, on "Mantracker"--with 25 years of experience in search and rescue, it's amazing the tracks he finds--but I'm sure you'll see something interesting.

LACE UP and don't forget to look down!

Run Your Anger Away

Are you having one of those days where nothing has gone as planned?  No one is doing what they're supposed to, everything is off schedule, and everyone and everything is flat out annoying?  The kids are dawdling even though they know the carpool is coming, your spouse forgot to take out the garbage, the cat barfed on the front rug--you didn't notice until you stepped in it and felt the wet mess squish through your toes--and the coffee maker just overflowed onto the counter sending hot brown liquid seeping into cracks in your counter that you never knew existed.  You're about ready to explode and it's not going to be pretty.

Don't lose your cool, go for a run instead.  Channel that destructive energy into workout fuel.  There's no better way to safely get your frustrations out than to pound the pavement.  Remove yourself from frustration and start huffing and puffing.  Let your mind chew on those annoyances while you power down the road.    Anger is a potent emotion and can leave an irreparable path of destruction in its wake.  Sometimes half an hour away is all you need to dissipate that anger get a fresh perspective.  Let the anger fade away to realistic expectations as your arms pump away.

Running is not going to change your situation.  The coffee and cat barf are not going to clean up themselves and your children are probably going to dawdle again tomorrow.  But after an anger cleansing run, you'll smile as you ask your spouse to take out the garbage and kindly remind your child to put their PE clothes into their backpack and get ready.  A run is to anger as tylenol is to a headache.  It may not completely get rid of your irritation, but it usually helps.          

 

Remember, if you're upset, LACE UP and run.  Repeat every four hours until you're smiling again.

Map My Run

You know how long you've run, but have you been wondering how far?  You've been consistently running about 30 minutes a day, but you may not have any idea how far you've gone.  You may not be sure if you're ready for a 5K (3.1 miles) event or not.  If you've been running for 30 minutes non-stop, you've probably already run 5 kilometers on your own.  Let's find out.

Before GPS (global positioning system), the easiest, most reliable way to figure out the distance you've traveled was by either consulting a map, or using the odometer on your car.  For unmapped trails it was either a surveyor's wheel or a very long tape measure.  My dad and I once measured a 3/4 mile trail behind our house using a 100' measuring tape--it wasn't fun especially when we lost count at 21 the first time through.  Anyone who has tried using a pedometer, knows how hard they are to calibrate and how unreliable the results can be.  Technology to the rescue!
 
With the advent of GPS devices, you can accurately track your distance from the comfort of your home, without wasting any gas.  Although there are several free tracking programs available online, my favorite is MapMyRun (www.mapmyrun.com).  Create an account, type in your starting point, ending point, and a few points in between and it will calculate the distance for you.  It's easy to use and not only has roads but some trails.  Forget the measuring tape and needless trips in the car.  Fire-up your computer instead.

LACE UP, log in and map your run.  The results might be surprising!

The Joy of Running

If you haven't yet, hopefully this week you will experience the joy of running.  I'll readily admit that not everyday is fun when I tighten my laces and hit the trail. Some days I'm lethargic, the weather stinks and everyone seems to get in my way, but there are days when I feel like I could run forever.

When the air is crisp and clear, fresh from a night rain that got rid of yesterday's smog and pollen; the temperature is chilly, but perfect once I get moving; the sun is out and bright with only a hint of clouds on the horizon; my legs feel steady and strong; my lungs are clear; my mind is in a good place; I'm not in a rush--that is pure joy.

Like I said, it doesn't happen everyday, but with a little optimism, joy could be headed your way.  Start noticing the good in your surroundings and your legs will feel lighter.  Don't weigh yourself down with negativity.  Focus on the positive things in your life and your stride will get stronger.  After all, you are out working on improving your health and not sitting on the couch with a bag of chips.

Assignment for the week:

day 1:  run 25 minutes     day 2:  run 30 minutes

day 3:  run 25 minutes     day 4:  run 30 minutes

day 5:  run 25 minutes     day 6:  run 30 minutes

LACE UP and feel the joy!  

          

Sweat Rash

Back in January, I raved about the benefits of sweat (see "Shut Up and Sweat").  From relieving stress to boosting the immune system the advantages of sweat are varied and many.  Too much of a good thing, however, can cause problems.

If you've developed tiny red bumps surrounded by a zone of red skin that is extremely itchy, you've probably got a sweat rash.  This rash occurs when small sweat particles get trapped under the skin, plugging the sweat ducts and hair follicles, forming small fluid filled bumps.  Extremely irritating and uncomfortable, sweat rashes are a nuisance.  Here are some tips to help you avoid them--

Shower immediately:  don't stand around in wet clothes when you're done running.  It's easy to get distracted with all the jobs that need doing when you get back home after a run, but do yourself a favor and remove those sweaty clothes as soon as possible.  If you don't have time for an involved shower, give yourself a quick rinse.  You may not be ready for the red carpet, but your skin will be clean.

Moisturize:  to keep your skin healthy, moisturize with a water-based, not oil based lotion.  Getting lotion on your back without help can be tricky.  Try using a body lotion applicator with a long handle (Bed Bath and Beyond).  They work well.

Wear loose fitting cotton:  tight clothing made from synthetic fibers are the worst if you're suffering from a sweat rash.  Until your rash is gone, cotton is king.

Hydrocortisone:  a 1% hydrocortisone cream can be bought over-the-counter and will help relieve the irritation and soothe the inflammation.

After a few days, if your rash doesn't get better, consult your doctor.  There are stronger ointments they can prescribe.

LACE UP, shower down, then enjoy a day off!

  

Chafing

You just finished a great run and feel tired but good.  After spending a few minutes basking in the afterglow of your run, you head for the shower.  You can't wait to feel the soothing warmth of the water cascading down those tired muscles.  As the steam billows, you step in ready for your well deserved reward but instead of feeling gratifying bliss, you feel a sharp sting and cringe.  Your skin is chafed.  The rest of the shower you spend trying to keep the hot burning water off that small spot of raw skin.

Chafing occurs when loose fabric rubs repeatedly against skin.  Classic trouble spots for chafing are the inner thighs, bra-line (for women), nipples (for men) and under your arms.  If you don't take precautions, chafing can become an open bleeding wound.  No one wants that to happen.

To avoid chafing...

Wear snug clothing.  Spandex shorts should prevent chafing of your inner thighs.  If you don't like the look of spandex, wear spandex underneath running shorts--your thighs will thank you.  Men--to avoid the perplexing phenomenon of bleeding nipples, wear a compression t-shirt underneath your regular cotton workout shirt.  If you don't have a compression shirt, use bandaids.

Avoid cotton.  Synthetic fabrics keep moisture away from your skin, whereas cotton gets wet and stays wet.  Wet skin that rubs, chafes.

Fresh clothing.  Don't be tempted to grab yesterday's shorts out of the hamper.  Dried-on sweat forms salt crystals and stiffens fabric.  You'll be running with sand paper between your legs.

Preventative lubricant.  With increased mileage, the above guidelines are often not enough to prevent chafing.  Using a preventative lubricant before you exercise will help.  Vaseline is a favorite--you can find it anywhere.  That old tube of diaper-rash cream that you never thought you'd use again is also a good choice.  If Vaseline and Balmex are not sophisticated enough for you, there's Body Glide, Sportslick, Chafe Eez and several others available at most sporting goods stores.

Lube up, LACE UP, then enjoy that shower!

Oh, My Aching...

Oh my aching...you fill in the blank.  An inevitable part of running is the occasional ache and pain caused by overuse.  Joints are particularly susceptible for runners--they take the brunt of the impact from miles of pounding.  Instead hanging up your shoes and relinquishing your title as a runner when that first pain occurs, there are steps you can take to minimize trauma to your joints.

Cushy socks:  don't underestimate the power of a good pair of socks.  If you haven't run in socks with thick cushioning, specifically designed for running, you don't know what you're missing.  My all time favorite is made by Thorlo.  At $13.99 a pair, they're not cheap, but the JMM micro mini-crew is worth every penny.

Replace shoes:  don't let your shoes get too worn out.  Unfortunately, even the best shoes don't last forever.  The uppers may be in great shape, but cushioning in the soles eventually gets compressed.  If your knees or hips are starting to hurt, it may be time for a new pair of shoes.  Yes, good running shoes are expensive, but being unhealthy, in the long run, is much more costly.

Avoid hard surfaces:  the harder the surface, the more impact on your joints.  If you're experiencing joint pain, try to run on a softer surface until the pain subsides.  Here's a list of running surfaces, listed from best (low impact) to worst (high impact):

grass > turf > all weather track > dirt > asphalt > concrete

So if your knees hurt, stay off the sidewalk.

No hills:  running uphill is not bad for your joints, but you eventually have to run down.  Running downhill is very jarring and not good for joint injuries.

Treatment:  if you are experiencing joint pain, like most other injuries, ice and ibuprofen work well.  Glucosamine and chondroitin supplements may also help.  Although clinical research on the ability of glucosamine/chondroitin to reverse cartilage loss in joints is inconclusive, it has shone encouraging results for easing joint pain.  Don't expect results overnight, however.  It takes a few weeks.
 
Treat your knees and hips to a good pair of socks and LACE UP!
 

Running With and Preventing Blisters

Blisters occur on feet from the friction of skin rubbing repeatedly against socks and shoes.  Fluid, called serum, forms a bubble under the skin offering protection to the underlying skin.  That bubble is a blister.  When pressure is applied to the bubble it can be very painful. The amount of discomfort caused by these seemingly insignificant irritations can stop you dead in your tracks.  Nothing can be more disheartening than being forced to cut a great run short and limp home because of a torturous blister.

There are several preventative measures you can take to avoid getting blisters. 

Wear shoes that fit.  Shoes that are too small and tight cause blisters.  Running shoes should be a half size bigger than your regular shoes.  Feet tend to swell when you're running.

Keep feet as dry as possible.  Wet skin is particularly prone to blisters.  Moisture makes skin much more slippery, causing more rubbing and friction, which in turn causes blisters.  In addition, skin softens when it gets wet.  Soft skin is more vulnerable to injury.  How can you keep your feet dry?  The only way to keep your feet completely dry is to run with a spare pair of socks and switch them out when necessary.  That's just not practical.  The next best thing to do is avoid cotton.  Cotton holds moisture.  Wear socks that are made out of synthetic fabrics that wick moisture away from skin.

Wear two pairs of socks.  If your shoes are big enough, wear two pairs of socks.  Rub holes in your socks instead of your skin.

Add a protective layer to hot spots.  If there is a particular area that is prone to blistering, protect the skin before a blister forms with Vaseline, Body Glide, athletic tape or Moleskin.

How can you ease the discomfort of a blister?   Band-aids help reduce further friction.  Moleskin is also useful.  Cut a  square of moleskin approximately 1 inch bigger than the blister (1/2" bigger on each side).  Cut a circle out of the middle of the square the size of the blister (fold the moleskin in half and cut out a semi circle).  Clean the skin surrounding the blister and place the moleskin around the blister.  The moleskin should completely surround the blister without touching it.  If the blister is thick, consider adding a second layer of moleskin to raise the surrounding area and reduce added pressure.

Should you pop a blister?  No. Blisters are best left alone.  Once the skin is pierced, dirt and germs can enter the area and become infected.  If the blister pops on it's own, make sure you clean the area and cover the affected skin with antibiotic cream and a water-proof band-aid.

Take care of your feet and LACE UP!

Shin Splints

Now that you're sufficiently motivated to run everyday (where else can you get a double return on your investment?--see yesterday's post), I'm going to dedicate the rest of this week to treating and preventing injuries you may encounter.

There are several injuries and annoyances that are common for anyone that runs.  One prevalent injury especially for new runners is shin splints (tibial stress syndrome). If you feel a dull throbbing pain in the front of your lower leg along the shin bone which can be accompanied by mild swelling, you probably have shin splints.  In general, shin splits are caused when excessive force irritates the shin bone and the connective tissues that attach your muscles to the bone.  A sudden increase in intensity of running is a major culprit, which is why we started out gradually.  Other factors that can cause shin splints are running downhill, running on a hard surface (concrete), and running in worn out shoes.

Treatment:
I know from experience, SHIN SPLINTS REALLY HURT!  If you've been suffering with shin splints, what can you do?  The best treatment is ice and ibuprofen.  Ice the affected area for 15 to 20 minutes, four times a day and take an anti-inflammatory like ibuprofen.  Elevating your leg above your heart will also reduce swelling.  If your symptoms don't go away or get worse, you may have to take time off to heal.

Prevention:
There are several things you can do to prevent this injury from reoccurring.  First, make sure your shoes are in good shape--that they have adequate support and padding.  Second, don't do too much, too hard, too soon.  Take it easy to start and ramp back up slowly.  Third, avoid hard surfaces if possible.  If you have access to a high school track, that's perfect.  A grass field isn't bad either--watch out for gopher holes, though!  Finally, if you have to run on the sidewalk, avoid jumping off and on the curb.  Run around to the nearest driveway if you have to.  It may not seem like much, but jumping down those six inches adds a lot of stress on your leg.

Once you're feeling better, LACE UP!

Heart Healthy Running

Congratulations--you've made it to week six of the program!  The workout for this week is the following:

day 1:  run 20 minutes            day 4:  run 20 minutes
day 2:  run 25 minutes            day 5:  run 25 minutes
day 3:  run 30 minutes            day 6:  run 30 minutes

If you complete the plan this week you'll have hit a VERY important milestone.  The American Heart Association recommends 150 minutes of moderate exercise a week for optimum health.  If you check the numbers, with the addition of the two 30 minute runs, we've finally made it to 150.  Excellent!  You've come a long way from those 10 minute runs that you started out with and should be proud of what you've accomplished.

You're not going to believe this.  The American Heart Association estimates that for each hour that you exercise you gain about 2 hours of additional life expectancy.  That's quite a return on your investment.  With this week alone, you'll have added 5 more hours onto your life--that's impressive.

There's more good news.  Besides prolonging life, exercise:
     -reduces coronary heart disease in women by 30-40 percent
     -reduces risk of stroke by 20 percent
     -improves blood circulation
     -prevents bone loss
     -boosts levels of good cholesterol
     -lowers blood pressure

If that doesn't make you want to get out and run, I don't know what will.  Add years to your life and life to your years--LACE UP! 

  
 

Hydration

Soon the weather will be heating up and you'll need a way to stay hydrated while you run.  If you live in a temperate climate, you may be able to take advantage of drinking fountains.  However, if there is no water source on your route, or you don't like the idea of drinking from a public fountain, you'll need to carry your own.  Fortunately, there are a wide variety of containers and carriers on the market.

Low tech
If the latest and greatest doesn't intrigue you, use a disposable water bottle and crush it as you go.  Some of the current brands of disposable water botttles (eg. Crystal Geyser) are made of thin plastic.  As you drink the contents, crush the bottle.  You'll shrink the available air space which will reduce the amount of sloshing from the remaining water.  I am NOT a fan of disposable bottles--at the current rate of consumption, I believe they will one day completely cover the earth.  But, if you choose to go the disposable route, buy bottles with a sport top.  It's harder than you think to drink out of a screw cap while you run.

Hand held
If you don't want to worry about keeping a firm grip while you're running, use a hand-held hydrator.  With adjustable straps that fit tight around your hand, hand-held water bottles are...handy.  Some even have built in pouches for cell phones, identification, and cash for a frappucino at Starbucks when you're done.

Fanny pack 
If you don't like running with something in your hand, a fanny pack worn around the waist is the next best option.  You can wear the bottle in the front or the back, whichever is more comfortable.  I like carrying the water in front.  The bottle doesn't seem to bounce around as much in front and the water is easily accessible.  If you need more than 22 ounces of capacity, there are models that hold two bottles.

Fuel belt 
You may have seen runners with bands strapped to their waist with several small bottles attached.  Called fuel belts, these hydration systems were developed for endurance athletes and designed with running in mind.  The small bottles (8 ounces each) fit tight to the body reducing the amount of bouncing and sloshing.  Most belts accommodate up to 4 bottles.

Camelbak 
A Camelbak is a compact backpack with a water reservoir bladder holding 1.5-2 liters.  These packs are equipped with a bite-valve/delivery tube that stretches over your shoulder for easy access.  It takes some effort to get the suction going, but once you've got the water to the valve, the rest is easy.  It is possible to completely eliminate any sloshing sounds by sucking the air out of the bladder before you start.  Camelbaks have the highest capacity, but are on the pricey side.

Whichever you choose, LACE UP and hydrate!  Tomorrow enjoy your day off. 

Defensive Running

Maybe you're lucky and there's a trail head out your back door that leads to miles and miles of manicured dirt trails that are ideal for running.  Your work-out shoes have never known the black-top of a city street.  Lucky you!  Most of us aren't quite so fortunate, however, and are forced to spend at least some of our time running with traffic.  City streets are not the ideal place to run, but typically are an inevitable part of the plan.

When your running route includes city streets it's good to practice defensive running.  What do I mean by defensive running?  Defensive running is running with reduced risk by anticipating dangerous situations and avoiding them.  As a defensive runner, you predict mistakes that drivers will make and avoid unfortunate consequences.

Here are a few examples.  Intersections without crosswalks are an accident waiting to happen.  Do not assume that a driver pulling out into traffic from a side street sees you.  Believe me, they are concentrating on cars in the road, not pedestrians on the sidewalk.  Unless you make eye-contact and get a go ahead nod, assume the driver DOES NOT see you and pass behind the car.  Conversely, drivers waiting to enter a side street from a center turn lane have probably not noticed your approach and as soon as traffic clears, will dart across the road without a sideways glance.  Be especially careful on sidewalks surrounding shopping centers.  Although, the cars aren't usually moving at high speed, there are many distracting buildings and signs, and you as a runner just don't stand out amidst the chaos.

Obey traffic signals, including the "walk" and "do not walk" signs.  Don't assume you know the light cycle and anticipate the change from green to red.  Be patient.  Even when the light turns, wait to make sure the cars are going to stop before you head across the road.

When possible, run facing oncoming traffic.  If you're on a country road with a narrow shoulder, run where you are most visible--which may involve crossing the road frequently.  Beware of blind corners.  You can hear the cars coming and anticipate, but they can not hear you, so be ready.

Listen and use common sense .  If you hear squealing tires behind you, trouble is probably headed your way.  Never insist on your right-of-way--the stakes are too high.  In a battle with a car, you are going to lose every time.

If you're headed for the road, LACE UP and be safe!

Running Solo

Last month I convinced you that running with a friend is fun.  You've got someone to keep your mind off the mundane task of exercising and the miles fly effortlessly by with some lively conversation.

Running solo also has it's advantages.  First of all, there are no schedules to juggle but your own.  You can fit a 25 minute run in whenever it's most convenient for you--whether it's before the sun rises or after the sun sets.  It's your choice alone, making it much easier to get out and get it done.  If you're relying on a partner, you're no longer in control.  Running solo, the "when" and "where" are up to you.

Secondly, running by yourself gives you valuable time to do some concentrated thinking.  Your brain can focus easily when it doesn't have to keep one end of a conversation going.  When I run alone, many times I plan out the rest of my day.  Without the distractions of home, it's easy to think clearly, prioritize correctly and schedule realistically.  Once I've got my schedule set, I'm free to spend the rest of my run meditating, praying, or trying to solve the issue of the day.  It's amazing how clear things become once you detach yourself--it's like having a mini retreat out your front door.

Lastly, when you run alone, you get to set the pace.  If you're feeling chipper, you might want to speed it up.  Maybe time is short and your only option for an adequate workout is to substitute effort for time and bust out a high intensity mile.  Ten minutes at maximum speed is almost as good as twenty minutes at an easy pace.  It's WAY better than nothing!  Likewise, if you didn't get much sleep the night before and are feeling sluggish, you're probably going to be moving slow.  You won't be worrying about holding anyone back.  Fast or slow, the choice is yours.

Am or pm, fast or slow...when you're running solo, you never know.  LACE UP!

Say Yes to the Shoes

You may not be picking out your wedding dress today, but when you open your closet door, I hope you say yes to your running shoes.  Each morning when you get dressed, you're faced with the decision of which shoes to wear.  Will it be the flat loafers with the shining buckle, or the black pumps with the mid-range heel?  Maybe it's a good day for your favorite leather boots.  If it's cold, Uggs are a good option, but if it's warm, flip-flops will do the trick.  Whatever mood you're in, don't ignore your running shoes.  They are ALWAYS a good choice.

When you get those Nikes on your feet, unfortunately you won't have a room full of your best friends gushing and congratulating you on the magnificent choice you've made.  There will be no salesperson dressed in black with bright red lipstick there to reinforce your fantastic choice; no store manager will happen upon the scene to agree with you all.  However, if your heart, lungs, liver, brain, kidneys and arteries could clap, they'd give you a big round of applause for making such a fabulous choice.  Your fat cells may not be too happy, but if you're like most, you already spend enough time keeping them satisfied.  There's no better way to keep your circulatory, digestive, and nervous systems content than to get some good old-fashioned exercise.

So make your organs smile and LACE UP.  You take care of them and they'll take care of you!

 

Running With a Cell Phone

Currently, there's something we don't leave home without and it's not the American Express Card--it's a cell phone.  How many times have you pulled out of the driveway, only to return when you realized you were without your phone?

If you're not in the habit of taking your cell phone with you when you run, you might want to start.  You never know when it will come in handy.  Besides the obvious--in case of emergency--I've used my phone on many different occasions out on the trail.  I'll admit, there have been some days when I've bit off more than I can chew and have requested a mercy pick-up a mile from home.  I've been known to text myself when a particularly pertinent thought came to mind that I was afraid I'd forget.  Likewise, I've left myself a voicemail--a little out-of-breath and kind of hard to understand--but with enough information to jog my memory (no pun intended) when I returned home.  You may even be able to document a crime in action with the nifty camera on your phone.  A couple of months ago I was the victim of a drive-by soda hit.  Some yahoos in a black pick-up truck sped past me at 50 mph and nailed me with a large McDonald's soda cup full of Sprite.  It was a direct hit to my left thigh and left a big ugly bruise.  Unfortunately I wasn't quick enough with my phone to get a picture of the license plate, but next time I'll be ready!

I prefer to carry my phone in a protective case in my hand.  The case keeps the sweat off, and protects my phone from the occasional misstep when I trip and send my phone flying.  If you don't like the idea of running with something in your hand, some running shorts and jackets are equipped with special pockets for phones.  Also, some cases have clips that you can attach to your shorts.  Beware, though.  You may not like the feeling of the phone bouncing around on your hip.  Take precautions if it rains or you tend to sweat a lot--make sure you seal the phone inside a ziploc bag.

Grab your phone, LACE UP, and hit the road!

Pre-Super Bowl Run

Today it is estimated that Americans will consume 1.25 billion chicken wings, 26 billion avocados, 8 million lbs. of popcorn, 28 million lbs. of chips, and 49 million cases of beer.  That's a lot of junk food.  Super Bowl Sunday is the second largest day of food consumption in our country, second only to Thanksgiving.  On a celebratory junk food day like this it's more important than ever to fit some exercise into your schedule.  What better way to negate the artery clogging potential of all that fat-laden food than to burn up some of your own fat stores on a energetic jaunt outside?

After your run, head to the grocery store for some healthy alternatives to the typical Super Bowl fare.  Get ground turkey instead of beef for chili; use Greek yogurt in ranch dip instead of sour cream and mayo; salsa is low in fat and full of fresh vegetables; hummus has lots of fiber and protein; baked sweet potato fries are loaded with beta-carotene and much healthier than deep fried russets.  Don't forget baby carrots, cucumbers, grape tomatoes and fresh fruit.

With your run out of the way and an array of healthy, delicious snacks, enjoy the game.  Will pretty boy Tom Brady take the Patriots to a 4th Super Bowl win, or will baby-faced Eli and his mighty Giants pull off a repeat of 2008?  Only time will tell.

Assignment for the week:  repeat of last week

day 1:  20 minute run        day 2:  25 minute run
day 3:  20 minute run        day 4:  25 minute run
day 5:  20 minute run        day 6:  25 minute run


Get your workout in early.  Once it's kickoff time (6:29 EST, 3:29 PST), you'll be glued to the set for the duration.  LACE UP, head out, then come back and enjoy the show!

Reverse Run

I'll be the first to admit that running is not an exciting sport--unless, however, you're Bernard Legat and have joined the list of famous sub 4 minute milers along with the likes of Roger Bannister, Jim Ryan and Marty Liquori.  For them, breaking a four minute mile had to be pretty exciting.  As for us mere mortals, the thrill of running a 4 minute mile is probably something we'll never know.  For us, running is a means to an end--a quick way to get and/or stay in shape.

So what can you do to break the monotony of running?  There's one simple change you can make that involves very little effort.  Reverse your route.  For example, if you normally start out left, turn right instead; if you typically head north, go south; if you run around the block clockwise, start in a counterclockwise direction.  You get the picture.

You'll be surprised how different things look from the other direction.  Imagine seeing the Statue of Liberty day after day, but only from behind.  You'd never see that beautifully stoic face or piercing eyes fiercely proclaiming freedom.  You wouldn't know she's holding a tablet inscribed with July 4, 1776 (IV MDCCLLXXVI to be precise) commemorating the adoption of the Declaration of Independence.

I'm guessing the Statue of Liberty probably isn't on your route, but trust me, you'll never know what you've been missing until you try reversing your direction.  Just today I found out a group of women I periodically see pushing strollers down the trail are all pregnant--couldn't tell that from behind!  Uphill becomes downhill (unfortunately the reverse is true).  The enticing aroma from the corner pizza shop that normally gets you at the beginning of your workout causing your stomach to growl the whole way, won't hit you until the end when you're close enough to home to do something about it.

Variety is the spice of life, so LACE UP, run the other way and see some new sights!  Then enjoy your well deserved day of rest.

Family Fun Run

Are you looking for a different type of fun, exciting, guaranteed to please, family entertainment?  Try running together!  Look at the smiles on the faces of these family members after they've finished running a 5K.  They've made memories to last a lifetime.  The parents are proud of their kids, and I'm sure the kids are excited to be treated as equals in an adult event.  Think of the sparkling conversation when they get together for the next family celebration.  They'll look back on this moment with pride.

There are so many benefits to getting the family involved in your new hobby.

Running with young ones:  Get your grade school aged kids out from in front of the television, and into the beautiful outdoors.  Channel their endless energy into a purposeful run.  You'll be fostering an appreciation for exercise that will hopefully last a lifetime.

Running with teens:  When kids hit their teens, parents are no longer their heroes, but an embarrassing fact of life.  In teens' busy schedules, meaningful conversations with parents become almost non-existent.  Mom and Dad dip way down on the priority list.   They are social animals and are more concerned with peers than parents--that's the way it is.  So how can you get your teen to open up?  Go on a run together.  It's amazing how much information flows when the legs are moving and you're not staring directly at each other.  Without the distractions of daily life, feelings and thoughts tend to spill out freely.  You'll be amazed what you find out.

Running with parents:  You're never too old to start running.  The oldest person to ever complete a marathon did it in 2011 at the age of 100.  The oldest person to complete the Ironman Kona (2.4 mile swim, followed by a 112 mile bike race, followed by a 26.2 mile run--all in less than 24 hours) was 81 years old!  What better way to make sure your parents stay around for a long time than to get them exercising?  They may not be able to run a marathon, but I bet they can run around the block if they take it slow.

Get ready for some fun and LACE UP the whole crew!

Spring is Coming

 

Ground Hog Day is tomorrow.  It's time for Punxsutawney Phil to make his prediction about the impending arrival of spring.  Phil has been making this annual forecast for 125 years now, and according to the StormFax Weather Almanac he's been correct 39% of the time.  That puts his accuracy up there with our local meteorologist and Phil doesn't have doppler radar--amazing.

As tradition goes, at day break when Phil comes out of his hole on Gobblers Knob in Punxsutawney, Pennsylvania, if he sees his shadow and returns to his hole, there will be six more weeks of winter.  If he doesn't see his shadow there will be an early spring.  No one wants Phil back in his hole--bring on spring!

Regardless of what happens at 7:35 tomorrow morning, you can be sure that spring will eventually come.  Soon you'll be able to shed those heavy sweatshirts, long pants and gloves and run down the road in a t-shirt and shorts.  You'll be pleasantly surprised how much easier it is to run without all the heavy gear.

Until spring finally makes its way to your neighborhood, keep bundling up, LACE UP, and whatever you do, DON'T SCARE PHIL!