Pushing Unlikely Companions

While running a local 10K a few months ago, I was feeling good, feeling fast, and was actually having a great run. I didn’t see too many people in front of me, and as best as I could tell was winning my male age group, which I eventually did. Now, I’m not telling this story to brag. I’m telling this because one of the people in front of me, and kicking my trash, was a woman pushing her kid in a stroller! I couldn’t have caught her on my best day, and I was so inspired.

To stay in shape and keep up your fitness level, some times a multitask is in order. If your spouse will be getting home late, or you‘ve got an event to attend, etc.… you may have to strap your child/children in to a jogging stroller and bring ‘em along.

Stick to paths.
While running in the street or on the sidewalk, you have ability to dodge cracks, obstacles, cars and people on the roads. But when you add a stroller to the mix (with a child) the ability to react and make instinctive actions becomes delayed due to the nature of the weight of the stroller and how cumbersome they can be. There are some great jogging strollers out there, but none that let you quickly hop up on a curb should a driver not be paying attention. A path that is closed to traffic is much more predictable and allows you to keep your pace and safety in check.

Make sure your baby is old enough.

It's not safe to run with a child under six months in a jogging stroller, unless your stroller has a car seat adapter. Using the jogging stroller with the car seat means that the baby's head and neck will be stable and he won't get bounced around too much.

Run slower.

It may go without saying, but don’t try to stick to your normal pace while pushing 30-40 extra pounds. The best way to get in your workout is to track your Heart Rate while pushing your stroller and stick to your HR zones. Your body will receive the same about of cardio effort that will eventually lead to faster times on race day….sans stroller.

Here’s to running your Personal Best!

Too Cold to Run? - Running Safety Part 2

This week I went to run outside at 6am, and it was 5 Degrees! I decided to wait an hour and the temperature had risen to six degrees. When my run partners cancelled due to it being too cold, I’ll admit that I was not all that upset. While I was not in any danger had I chosen to run at that temperature, I still opted for my workout on my treadmill.

Is there a Risk? Hypothermia is a loss of core body temperature to a point at which many body functions are impaired. Proper clothing, hydration and fuel will go a long way in preventing this in most runners. Those proceeding at slower paces, walking or hiking, will be in greater danger, because of lower generation of activity created body heat. The initial signs of mild hypothermia include shivering. Shivering which can be stopped voluntarily is a sign of mild hypothermia. This often indicates a body temperature of 97F degrees to 98.6F degrees. Below this level, coordination may begin to get impaired, it may be difficult to perform complex tasks with your hands, and goose bumps along with worse shivering can occur. And it only gets worse from there. A severe stage can mimic death (or result in death) with lack of apparent breathing, lack of palpable pulse, dilated pupils, rigidity, and a comatose state. But long before this, you've stopped running.

Should I Stay In Or Should I Go? (9 Degrees to -9 degrees) Cover your extremities. Hat and Gloves. Additional head covering hood. Three layers for this temperature range. Some will wear light weight synthetic gloves under a goretex cover. Many glove options exist. Upper torso will be well covered with a synthetic long sleeved shirt or two or some other middle layer and a wind breaker over layer. Legs might need tights and a wind breaking outer cover.

A significant amount of body heat can be lost through the head, if uncovered. Keeping your head covered will help keep body heat and circulation directed to areas where it is really needed. The best material for your hat is wool or synthetic material that will wick away moisture. It is important to protect all areas from exposure. The areas most vulnerable are the head, hands and feet. For the Men…Ladies look away.  There have been cases of penile injury from cold also. Be careful with your choice of uninsulated shorts or wearing just tights. Underwear with an insulated front panel can be worn if needed or multiple layers will work fine.

Ice. The rule concerning running on icy areas……. DON’T.

There is a lot more to come on running safety and running your Personal Best.

Running Safety Part 1

With the days getting shorter, the options we have to getting in our runs outside are a little more limited. Never the less, there is nothing that makes me feel more invigorated than a run on my favorite route. It can still be done, but some safety precautions must be taken.

Always Face Oncoming Traffic. When running on the road, day or night, be sure to always stay on the left hand side of the road to face oncoming traffic. My Grandmother used to always tell me, “Face the cars so you can look the driver in the eye.” You have the best reaction and safety time the further away you can see the car coming.

Wear reflective or lit gear. When it comes to running gear, (shoes, jacket, hat, etc.)  It seems that most nowadays come with a stripe or two of reflective gear. There are even running caps now with L.E.D. lights in the bill, like headlights for better sight while running. There are also lightweight head lamps and blinking lights to help you be seen better while running at dusk or dark.

Safety in Numbers. Yes, it may be a pain to find someone to run with or wait around on your friends BUT there is no better accountability or safety factor than a group of 2 or more. When there are 2 or more looking out for each other, the “safety rating” of each run dramatically improves.

Common Sense. There is no better indicator of safety or danger than your own intuition or use of you should and shouldn’t do. Trust that gut feeling.

Half or Full Marathon?

One of the areas that I am quick to correct people, is when they down-play themselves and say…”I am just doing a Half Marathon.” It is never JUST a Half Marathon; you are still carrying your body 13.1 miles over hills, through streets and past your own personal obstacles. A Half Marathon is so great, because it is an achievable goal that I feel anyone can complete. It is a large enough goal that it requires planning, work, preparation and accountability to achieve.  However when you cross that finish line, it is a great feeling of accomplishment. A Half Marathon does not dominate your free time with trainings and preparation. Race day is great because and you still feel good after your race and can join your friends for that celebratory burger and beer for lunch. If the furthest you have completed is a 5K, 10K, or from the couch to the fridge, a Half Marathon is a wonderful and enjoyable way to take your running to the next level. The difference in a Half and Full Marathon, in my humble opinion, is only about four or five more long runs. To complete a Full Marathon, there is a higher level of commitment that has to made for this endeavor. Few and far between are the people who can just wing it, and run 26.2 miles. A Full Marathon is so great because of the person that it makes you become. You must possess or obtain qualities of persistence, dedication, continuous learning, and self actualization. There will come a point in every Marathon race and training program where you will ask yourself the question “WHY?!” And if you can answer that for yourself, you will have won. Full Marathons require you to learn how your body reacts to the endurance, nutrition, and what gear suits you best. But after finding the right shoes, the right drink, the right pace and you cross that finish line…you will be telling your grandkids about that day and what a wonderful journey it was. Should you need help deciding to train for a Full or Half Marathon, contact me and I'd be happy to help you make an informed decision, and reach your Personal Best.

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How to Run Faster - Part #2

When ready to run faster, be it 1 Mile or Marathon or anything in between, there are some cross training exercises you can do that will begin to strengthen up your fast twitch muscle fibers, that make you run faster.

#1 Foot Scrape.
This will strengthen your gluteal muscles and hamstrings.   Practice your running form against a wall. Keeping good posture, raise your knee straight in front of you as high as you can, and be sure it doesn’t bend to the side. Place the ball of your foot against the wall; scrape your foot down the wall quickly. Then follow through and scrape your foot on the ground beside your stationary foot. Repeat quickly 30 times each foot.

#2 Quick shuffle your feet.
This will strengthen your quadriceps and calf muscles.
Keeping good posture, and keeping your heels slightly raised, shuffle your right foot about half the distance of your left, and the your left about half the distance of your right. Do this as quickly as possible for a distance of about 10 yards. Turn around and repeat. The bottom of your feet may feet kind of warm due to the fast and furious friction on them.

#3 Side to Side Hops.
This will strengthen your knees, hips, ankle joints as well as calf, quad, hamstring and glute muscles.
Pick an object, line or stick to jump side to side over 20 repetitions.
Here’s to reaching your Personal Best.

Running's Golden Rule

No new shoes, no new hats, no new socks or racing flats.

 

No new sunscreen, no new bra, no new shirts, they’ll rub you raw.

 

No new skirts because they’re cute, or first time running in your Elvis suit.

 

No new shorts or new spandex, they’ll most likely chaff your delicates.

 

No new headbands, bandanas or funny Afro wigs, and that new Garmin won’t tell you to zag when you should zig.

 

No new bottles on your back, or bottles on your waist, no new drinks within those bottles, you don’t know how they taste.

 

No new blocks or shots or running in your Crocs, No new gels or energy bars, and running way too far.

 

Don’t wait until the race to try Vasaline on your toes, and don’t wait until the race to try a Breath Rite on your nose.

 

Don’t stuff 20 gels into your new short’s pocket, and don’t wait until race day to blow your first snot-rocket.

 

If you practice with your gear, you won’t look like a fool, that’s why Nothing New On Race Day, is Running’s Golden Rule.  

How to Run Faster - Part 1

We all have the ability to run many different speeds over an infinite number of distances. We all have the desire to reach our Personal Best and to test the limits of our bodies within our own comfort zones. Whether you ran 2:01 at your last half marathon and have the inner desire to run 1:59 next time…. Or you wish to waste your cocky friend who is always letting you know they beat you; there are a few simple things you can do to instantly gain some speed.

Muscle Types
While there are many types of muscle fibers in our body, the fibers that effect runner’s speed are fast twitch and slow twitch muscle fibers. Fast twitches are large, powerful and want you to hurry hury hurry to the margaritas at the finishline. Slow twitch muscle fibers are smaller, have good endurance, and are more chilled out because there are plenty margaritas at the finishline for everyone.
Most runners work their slow twitch muscle fibers when they go for a run and continue to increase their endurance. Staying comfortable within a run is very important, however, to get faster, there will a few workouts that will cause you to be uncomfortable for a short while we push your large muscle fibers to grow and become stronger. The point is… to run faster, you have to practice running faster.

The Workout
Start with short distances. If you have a goal of running 8 minute miles instead of 9 minute miles, practice running 8 minute miles over a shorter distance, such as a Quarter mile or 1 time around a track. Take a rest and do your new pace again. Keep repeating until you cannot hold the new pace anymore. Give yourself a day of rest to recover, and practice it again.

The Test
After a few weeks of practicing your new pace, test yourself and see how long you can run and hold your new pace. Using a 400-meter track is a good judge because of the known and regulated distances.
Next time I will share specific exercises that will make you faster and continue to help you reach your Personal Best.

Run in Costume

I like to spice things up, make a statement or make a memorable experience not only for me, but for the participants
 and spectators around me. Not to be a run snob, but after running so many marathons, it is rare that I will participate in a 5K anymore UNLESS, it is a costume run! That is a different kind of party with a different kind of goal. Social? Yes. Memorable? Yes. Fun? Without a Doubt.

Now there are some rules to running in costume that you may want to know about.
Rule #1 – Themed costumes are the best. Whatever the given holiday that a particular race coinsides with tends to be the biggest hit. Winter time 5K’s love to see Santa Clause, Elves, Presents and or Christmas trees. October fest winners include St. Pauli’s Girls or anyone in Lederhosen. St. Patty’s Day run….. you guessed it, kilts and green hats.

Rule #2 – The more the merrier. The more friends you can get to join you in your themed run, the better. A nun and priest running together, 5 Elvis’s, or Eight reindeer with Santa is where we’ve made our mark each year at Nashville’s Thanksgiving Boulevard Bolt.

Rule #3 – Be sure you can run in your outfit. Too many times I’ve seen parts of costumes strewn across the course that have fallen apart after 20 minutes of running or aren’t properly pinned down. The key here is to be creative with your costume, but not so elaborate that it impedes your run cadence and stride. Don’t be afraid to practice in it before you use it.
Finally
Rule #4 – Have fun! Face it; if you are painted blue, wearing wings and/or a toga, you probably aren’t going to get your best time ever. So slow down, have fun, pass out some candy to spectators and enjoy the laughs and looks you’re going to get from your personal costume expression.
Here’s to running your Personal Best.

How to run your Best 5K

One of the great traits of running, is that there is a plethora of events and 5K road races to enjoy nearly year round. After you have trained, and put in the miles to prepare for that 5K, there are a few things you can do pre race that will help your speed no matter if it is a Cross Country 5K or Saturday morning road race.

Sleep Normal
If you are used to getting 7 hours of sleep every night, stick with 7 hours of sleep the night before your race. No need to try to play catch-up the night before a 5K race and get 10 hours sleep. For a race that is 3.1 miles, there is no need to alter your sleep habits, your body will be okay for that amount of time and distance. If you wish to rest up and heal up your body in preparation for a 5K race, start adding those extra and consistent hours of sleep about 4 days before your event.

Eat Normal
There is no need to “Carb-Load” the night before a 5K race, the distance does not require you to store extra calories. Eat a normal breakfast, nothing out of the ordinary, and maybe drink an extra glass of water if it is a hot day.

Warm Up
20 minutes before your event begin to jog or walk briskly to get your Heart Rate up. Don’t wait for the gun to go off before you begin to move your heart rate out of a resting state. Ideally you want your heart rate to be moderately high and your skin sweaty as close as you can get to the gun going off. If you find yourself standing around, throw in a few sprints or long strides to get the blood flowing, and not pooling in your legs.

Sugar Kick
Sugar enters your blood stream very rapidly, and if you eat a few bites of Hershey, or GU, or honey, or other sugar, about 10 minutes before the race start, that little extra energy you need to maintain your pace will be there to burn for fuel.

Good Luck, and Here’s to running your Personal Best 5K!

How to Run - Lesson #4

Running in Middle TN you are left with no choice but to run up a hill or three on your run of seemingly any distance. There are countless things you can do mentally to get up the hill, and while I have heard of 100's and I'm sure there are 100's more. For example, some look at the top of the hill, some don’t look; some sing Happy Birthday, and some count their steps; while others take the hill one tree, bush or mailbox at a time. While your choices are infinite to mentally get you up a hill, there are couple of things you can do biomechanically to help you be more efficient running up a hill.


Remember: “Lift Lift Lean”

Tip #1: Lift your arms
While your arms are swinging relaxed and loose in a forward and back motion about the height of your hip bone on a typical run that is flat, while running up hill you want them in a subtly different position.  Slightly lift your arms so they are swinging forward and back at about the height of your ribs, and then PUMP them. Exaggerate the arm motion from your shoulders, and your legs will follow the pace of your arms.

Strength Tip:
You can strengthen your “running arm pump” in the gym by holding some 5-10 pound weights and pumping your arms in your running motion for 30-60 seconds at a time.

Tip #2: Lift your knees
You’ll want to be sure to lift your knees and pick up your cadence and stride pace a little, much as if you were riding a bike up a hill and you’d switch into an easier gear.

Tip #3: Lean into the hill
As you lean into the hill, you may get the feeling that you are falling up the hill. We are going to let momentum and gravity help us out here, and lean towards our goal while our shorter stride and pace keep our balance and momentum.

Remember to Lift Lift Lean and run those hills your Personal Best.

How to Run - Lesson #3

How to Run: Lesson #3
We’ve all done it. As we get tired and the miles wear on, the legs get heavy and our feet start to slap the ground. Soon you don’t have to say “On your left” anymore as you run by, because the people can hear you coming from the heavy steps and pounding. Pounding the pavement like it owes you money only takes away more energy rather than conserving it. Running Softy is an art form that must be practiced consciously at first, but them becomes more natural.

Tip #1 – Lift your knees
While running, instead of “landing on your feet”, you want to think about lifting your knees. Much like running across a beach of hot sand, you’ll want to keep picking your feet up of the pavement rather than slapping them down on the concrete. This will lead to you keeping your hips directly underneath your body and also lead you to landing on your feet a little flat-footed, but that is what you want.

Tip #2- Land Flat Footed
For distance running, you want to avoid running on your toes and also landing on your heels. You will want to distribute the point of impact on as much as your foot as possible and not localized in one area of your foot such as the ball of your foot or heel. Again, use your imagination, and imagine that you are walking barefoot on eggshells and trying not to break any of them. You’ll distribute your weight and land flat footed instead of sending pressure to a small and localized area.

As you land flat footed, pick that foot up of the ground as fast as possible from your knees. This will lead to reduced energy expenditures and more injury free running.

More to come on running your Personal Best.

How to Run - Lesson #2

The next few lessons we will be working on running most efficiently and saving as much energy as possible while covering the distance. There are a number of ways to “distribute” the energy expended and not wear out and pound on one body part while others are not utilized.


Tip #1 - Chin Back, Everything else forward.
While running forward, be sure to be always looking ahead of you, and not watching the pavement under your feet. By looking forward you will keep your head more upright which will in turn keep your body upright and in good posture. The goal of this technique is to use your hamstrings and glutes on the back of your legs just as effectively as your quadriceps and shins on the front of your legs.

To look forward and pull your chin back, imagine there is a helium balloon attached at the back of your head and pulling it up.  You will want to push out your chest in a very proud posture while keeping your knees forward in front of your chin. Finally, push or tilt your hips forward. Again, pushing these body parts forward will engage your hamstrings and glutes much more and take the pressure off of your quadriceps.

All these techniques are attempts to keep your legs directly under you and not have you bending over while you’re running. By pulling your chin back and pushing forward your chest, hips and knees, you will notice an immediate difference and efficiency in the way your run stride feels. Not only will you run more efficiently, it will help detour running injuries like shin splints and knee pain.

More to come on running your Personal Best.

How to Run - Lesson #1

You’ve completed your first 5K this summer or are training for your first Half Marathon and are interested in how to be more efficient with your running. Will it ever become effortless? To a degree it will, but that just takes time on your feet and practicing techniques while running. I wanted to spend some time on the running biomechanics and give some tips that may save you some energy in the long run (so to speak).

Keep in mind, these tips are for the runner who is planning on distances of a 5K or longer. Running sprints at a track meet or for sport such as football or soccer wold require different techniques and philosophy, but to be an efficient runner for general fitness, there are some drills that you can practice while on your jaunt.

Tip #1 - Run Forward.
While running, one can spend a lot of extra energy by letting their arms and knees sway from side to side. I swear I’ve seen some runners weave so much that they actually complete about 14 miles within their 13.1 mile race. Let your arms move forward and back in a relaxed motion and don’t let your hands cross your midline or belly-button. Let your thumbs point the way you want to go…forward.

At the same time, makes sure that your knees are running forward and not buckling inward with each stride, or pointing outward. Let your knees point you to the direction that you are headed. You will prevent a lot of IT Band issues and knee problems by “keeping your knees running over top of your ankles.”

During your next run, practice these drills for 2 min at a time. Run with your arms staying to your side for 2 minutes and then return to your relaxed run. Then think about your knees running forward to 2 minutes. Practicing these running efficient drills will eventually turn them into habits that will increase your endurance and keep you injury free.

More to come on running your Personal Best.

Stretch the Drumsticks

Keeping muscles loose and pliable will keep you running the entire season. Inflexible muscles inhibit your muscles from working together in their proper and full range of motion.  Tight hamstrings are one of the worst culprits to sideline runners, because tight hamstrings can lead to low back pain, hip pain, and knee problems.  Make sure you are warm prior to stretching muscles and prior to reaching your full training speed. Usually a 5-10 minute warm up is adequate before stretching.

For example: Run your first mile, Stop & Stretch and then continue on your run. Then, the best time do more intensive stretching, is immediately following the commencement of your training. 

Runners & Yoga Tip:

Before your Yoga or Pilates stretching class, complete your training run for the day and time the end of your run to finish just before class begins. Your muscles will be very warm and you will get the most out of your class.

Stretches should be held at least 40 seconds to a full minute and Orthopedics will recommend you hold the stretch a minimum of 60 seconds. Yes, that amount of time will seem like an eternity, however, to get the muscle elongation that is required, you must hold those stretches.

Examples of Hamstring Stretches:

Race Day Checklist

If you are a runner in Nashville, I’m sure you are well aware that the Country Music Marathon and Half Marathon is quickly approaching. It is a big and exciting national event that we are lucky to consider local. If you have any questions in getting ready for your race day, here is a checklist of necessities and not so necessary things that may make your event most enjoyable.

Lay out all your race stuff a week before that race date and then the day before the race.

Be sure to know right where everything is.

Here is your checklist:

THE NECESSITIES

__    Shoes

__    Socks

__    Shorts

__    Race jersey

__    BodyGlide or Vaseline

__    Sunscreen

__    Ride Home

NECESSITIES YOU WILL RECEIVE (AT EXPO)

__    Race number

__    Time Chip for your Shoe

OTHER STUFF (OPTIONAL)

__    Throw away (warm-up) T-shirt

__    Sunglasses

__    Spandex

__    Watch

__    Race Belt / water bottle

__    Hat

__    Energy Bars & Gels

__    Money

__    Post Race Clothes

This being my 8^th Year participating in the event and having coached well over 1000 people to complete Country Music Marathon and Half Marathon, I would love to be your unbiased resource for the event. Personal Best Fitness is always here for any questions or concerns you may have, no matter how big or small the questions may seem.

Good luck at your event, big or small, first or 100^th. May you always be striving to reach your Personal Best.

Exhilirated, not Exhausted

“Stress, Recover, Improve… that’s all training is. Any damn fool can do it.” – can be heard echoing through the halls of Oregon from famed coach and Nike founder Bill Bowerman. He would say it verbatim to all incoming freshman every year, and he meant it, especially the “recovery” part.

In the 50’s when the standard for improving was pushing till you puke everyday Bowerman would insist on days off for recovery, and if his overzealous students would try to sneak in an extra workout, the consequence was simple: off the Team. While many did not agree with Coach Bowerman’s theories… 4 NCAA titles and 16 sub 4 min. milers later… turns out ole Bill was right.

Your fitness doesn't increase while you run, but during the recovery process that unfolds between runs. The stress of running flips a number of hormonal and genetic switches in various parts of your body, allowing each part to adapt in a way that renders it better prepared for the next workout. But these adaptations can unfold only when your body is at rest. Since the majority of fitness adaptations occur through recovery, the goal of your training program should be to maximize recovery. In other words, instead of recovering to train, as many runners do, you should train to recover.

While we are not here to win a gold medal, an NCAA title or run professionally, taking a day or two off for recovery will only help us in our long term fitness and goal setting. While most of us run to enhance our lives, and we want to finish and feel exhilarated and not exhausted, taking a day off for recovery will be one of the easier things for us to do.