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!

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.

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!  

          

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!

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!

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!

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!