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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