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Save your money for shoes or running shorts and let’s talk about tricks for getting more miles out of your recreation budget.
Some of the best tips from our friends at Runners World include:
Local races are cheaper, sometimes offer food and are a great way to meet new running partners. The side benefits – you may be the fastest one there or for your division and this can be a prize category along with bragging rights. Always plan ahead for your race and pre-register. For big races this can save you $25 on the entry fee. If you travel to run then plan to carpool and room share with running buddies to trim costs. Pack a lunch to share and carbo load together.
Always support your local running store when you can. No shipping and the immediate gratification of having what you need and keeping a shop open near you. Ask if they’ll meet whatever catalog price you saw too – it never hurts to ask and a good business person can always find a polite way to state what they cannot do.
Volunteer at a race – often you can still run it and maybe at a reduced fee in exchange for your time. It is a fun and different way to be involved and it is what keeps area races going.
Fall is a key time for shoe models to change and whenever you see the new shoe guides hit the newsstand that means it is time to pick up whatever model you were running in for a better price as it goes off of the shelf. If you are a very common size you may need to jump on this a bit sooner to get your shoes but the pay off is worth it. They do not go bad in the box and most folks do not see a shoe size change annually. Roadrunner, REI, and zappos are all good sites for shoe sales when the style season ends. Remember taht Morgantown Running also has sales on the old models and you need not pay shipping.
Buying multiple pairs of shoes that work well for you does a few things. You are not pressured by style change when they phase out something that is working well for you. Secondly when you rotate shoes they last longer on account of the fact that the supportive foam (the only thing that really wears out sometimes on a shoe) has 48 hours to rebound every time you run your shoes. Getting them an air-out time and allowing foam to recover allows me to run two pair at a time, possibly 50-100 miles further than I could otherwise. Many runners benefit from this practice and it adds up over the cost of several pairs.
There is an increase in folks who run to work or run home after work and anyone who has an HR department at their workplace they should ask about any incentive that is offered for employee wellness or carbon savings. You are saving on gas or parking fees, gym membership and keeping your workplace insurance bills low so anything you can gain in reimbursement would be gravy.
Several folks have gotten a spouse, relative or buddy to run and this replaces their time at the bar or coffee stop with a cheap and healthy habit they do together.
Switch to real food. Better for you and less money too. Often times an easy grocery store substitute can replace expensive energy gels and Gatorade. Diluted fruit juice works for some folks and others just use less powder than the mix calls for (and Gatorade powder is far better and cheaper than paying for water and high fructose corn syrup) fruit leather, pretzels, honey, or any road tested thing you like is less money than a Powerbar. I am a big fan of PB&J on wheat.
Our area running clubs; Elkins Roadrunners and WV Mountain Trail Runners are very affordable ways to meet folks and their events are low budget and very fun affairs. Sometimes there will be apparel available that is great for running in and some clubs do get discounts from retailers – it pays to ask.
Your loved ones now know you are a runner so be specific when your birthday or Christmas comes and give them your shoe size and model; for what is the most costly and most often purchased item on your list.
Remember that big races are now often giving out technical fabric race shirts and these are your "two for one" deals on running apparel. When it comes to outerwear, shorts and shoes: this often remains an expensive spot in the starting runner’s budget. Remember that in days of old, wool was the original technical fiber and it still works great for everything but summer running. It is also already in the closet or at the secondhand store. I have always been a deal hound at the army/navy store for this kind of technical clothing for being outside. A funny and informative recent column sent Runners World staffers to the big box stores to shop out any clothing that looked like it would get them through weekly mileage and they only had $100 to spend for a complete outfit. Sports Authority and Amazon came up as the best bets for this shopping challenge. Two stores had brand name shoes and the shoes were similar to the manufacturer’s regular shoes with technology that was just several year older than new – yet good. Clothing from Starter, Champion, and Nike all turned out have some items that were acceptable to the testers, just simply did not last as long as what they were accustomed to. (Understand that the RW magazine editors all run in the newest free stuff to product test every month so they set the bar unfairly high.)
Runners World polled folks on their spending habits and found that 3% folks spent less than $100/year on running. The largest group 28% spent $250-499/year on running and an almost equally large number spent more than $1000/year ( I would guess that this accounts for travel to destination events) Recent polling shows that runners spending has held pretty constant in the current climate as well. Folks have a good habit that they cannot give up and they will continue to run even if they downsize a bit.
I hope some of these ideas and tips will help get you further this year. If you have others please post them to the facebook site.
Showing posts with label Runners World. Show all posts
Showing posts with label Runners World. Show all posts
Tuesday, August 9, 2011
Embarassing moments
Most embarrassing moments
“The only cure for vanity is laughter and the only fault deserving of laughter is vanity…”
So first off, the only stupid question is the one that you do not ask. Like it or not – stuff happens. Runners see more of it than many folks because we are getting out there and doing stuff. This subjects us to a larger than average number of foibles and comedic moments. So awhile back I asked I asked runners for questions or stories about embarrassing moments and I got a few, which I'll cover here, and address a few more funny ones that could crash your day or your race - so pay attention. BTW many of these funny stories are second hand/first hand, while a rash of others come right out of Runners World, where you find a lot of good material - they used a forum/poll technique to gather some doozies!
For example: I was out on a run and running a trail for the first time. Working hard to keep from falling after recent rains I was focused on my footwork and never saw the dead tree limb hanging dangerously low to the trail. My hat shielded the view until after it was too late and looking skyward from my supine position I knew I had been foolish – now my head hurt too.
Ins and outs
#1The statistics say that 24% of women ages 25-44 y.o. experience some symptoms of stress incontinence. A leaky bladder while running is a more common problem for women who have given birth. Once the muscles of the pelvic floor become weakened anything from a cough to a fast run can cause a problem. Kegel exercises can help rehabilitate and strengthen pelvic floor muscles and effectively cure most incontinence. To find the muscles, stop your urine stream while going to the bathroom. Practice contracting and relaxing the muscles for 10 second repetitions as often each day as you can. Some runners say a tampon can help prevent leakage and help maintain muscle tone.
#2 Adding fiber in your diet can make you more regular and then able to schedule your movements to occur before a run. Caffeine can speed the movement of waste through your system and thus aid your scheduling issues. Running jostles your system and diverts blood from the digestive tract to legs and muscles elsewhere and this can cause cramping and/or an emergency pit stop if you have not already taken care of business. On race day many folks have eaten two hours or more before the gun and then had something small (that they know will sit well) 30 minutes before race time. On long runs in the countryside do not forget to carry a few sheets of paper in a zip-lock bag!
Worst case scenario preparedness: Country roads afford a lot of privacy oftentimes and you learn which spots on your route have more cover. I carry a kit that works well on race day - and doubles as a country roads emergency kit.
I use a big zip-lock bag style "kit" and in it I place:
Some TP,
A freezer zip-lock
One really tough garbage bag
Hand gel.
This kind of kit easily fits in a fanny pack or cargo pocket and is discrete. TP and the zip lock and gel can handle any spontaneous need to urinate for a female and allows me to pack out my TP easily to pitch later.
The garbage bag works the same way I might clean up after my dog in the city. BM goes on the ground and TP accompanies the stool. Then with a hand inside the bag as a glove, I scoop the whole thing into the garbage bag and then seal it into the zip-lock for disposal later, anywhere I'd pitch a diaper. I have found that in several national parks the rangers actually teach this technique as a means to "pack it in pack it out" and if the site chosen is softer ground or snow this works just fine with no evident trace. Things do happen out there and this kit has saved me and comrades on numerous occasions.
Sweat – it can stain clothes and moisture makes some colors transparent…
From a runner – “I purchased 3 pairs of running shorts. Identical except in color. They had a very light mesh liner that made them great for summer workouts in the Georgia heat. I bought black, blue and yellow. I loved these shorts and in fact I still use them from time to time. One day I set out wearing the yellow shorts on a run from my house to a well used local park. Along the way I noticed a few interesting glances and some folks staring directly at my crotch. I didn't really think much about it until I got home and realized that these awesome yellow shorts had become increasingly see- through as I sweat during my run. I hope the folks I encountered enjoyed a good show. I still have those yellow shorts but I never wear them. They serve as a reminder to stick with dark colors”
Besides giving the public a good show you may find excessive sweating can cause blistering. Body glide, Vaseline, Aquaphor, or even anti-perspirant applied to the trouble areas can help – this includes feet.
Chafing and “number 11” syndrome
Salt in sweat can cause chafing too and on long runs this is something to look out for – I know folks who use a bandanna to brush off and wipe down troublesome areas ahead of time.
Runs over a certain distance (varies by runner) will always cause chafing. The most common for men is thighs and nipples. The “number 11” comes from the blood stains on the jersey of an unprotected guy who was not told to tape, apply body glide or even breathe right strips to nipples to avoid this problem.
Blood in your urine - haematuria – is a condition that 20% of the (Runner’s World) poll reported having suffered after a long run. Runners World says that “Sometimes on a long run cells in the kidneys may leak or bleed or the bladder can suffer injury as well from all the jostling. While not normal – some folks are prone to this and the condition resolves within 48 hours. If it does not – seek medical attention.” My learning from nursing school tells me that this might be rhabdomyolysis which more specifically is myoglobin in the urine and this is coming from the extreme tearing down of muscle tissue. This muscle tissue contains myoglobin – similar to the oxygen carrying, hemoglobin in your blood and it would leave urine a rust or dark, red- brown color. If you are losing large amounts of potassium rhabdomyolysis could be a consequence as well. This too would not be a normal occurrence and can lead to complications, thus it warrants a visit to the doctor.
Knowing the route - From a runner, “I have very bad night vision. In order to avoid running into some pedestrians, I ran towards the edge of the sidewalk, in between two poles. Turns out, there was a sign in between the two poles that I didn't see and I ran right into it. I hit my head pretty hard and stumbled backwards before trying to keep running.” There are lots of good lighting systems and tools available and I run with a light on my head and one in my hand. The one in my hand is for making sure others see me. The one on my head keeps track of the ground, but honestly when you run a route a lot you learn where the mean dog is, who is always late to work and driving fast, and which guy will never miss a puddle. Know the hazards in advance if you can.
Tying your shoes - The racers are in the chute and the gun fires. The runner who bends over to tie their shoe at the start of the race is knocked over by the wave of racers flooding on to the course. This story has been related to me more than once and the runner had not learned to tie correctly or did not double knot and certainly did not move to the side of the course to re-tie or else I would not be re-telling the sad tale. The other big one is shoes tied with an unmovable bow and the loop catching on something – sending the runner horizontal. You can tuck the loops in and single tie them correctly to keep them done up. See our facebook site for a link on how to tie a proper bow (I laughed too, but it works).
Gear check - From a runner “I was running my first marathon in 1997. I was about at the 18 to 19 mile mark, when another runner caught up to me only to inform me of a gaping hole in my black running tights that were showing my white undergarments. I learned to do pre-checks on gear before I wear it.” I have heard of racers showing up at the race without their bib or timing chip. Check your stuff the night before and pre-pack so that you can be confident of an easy day.
Know thy schedule: From a runner “My boyfriend and I had registered ahead of time for the race which was advertised as beginning at 9:30. I was pretty nervous and was definitely in pre-race solitary mode while stretching at my car. At around 9:10 a crowd was gathering around the start and my boyfriend - honoring my pre-race alone time - told me he was going to make his way to the start. I stayed at my car stretching until I heard a gun and the pack of runners come streaming by me. The race had started at 9:15!”
Plan ahead – and nothing new on race day: From a runner “I ran my first marathon (Philly) and INHALED my jelly beans in front of the crowds. I couldn't breathe! I was doubled over, choking, and someone had to smack me in the back. The beans came flying out - everyone cheered.”
Animal encounters
Dogs: find out what is the dogs territory and always have a heads up attitude about his fence, tie up or lack there of. Never run from a dog – you’ll loose in the speed interval and then you’re too tired to look threatening. Stand your ground, pick up something to wave around if you have to and look that dog in the eye and tell him to “GO HOME!” Always thank dog owners who restrain their dogs – and I have found that if you wave and look upstanding to the owner that is reflected in the dog’s attitude. Sometimes that dog is even tied up the next day!
Other wild things – from a runner, “After a couple of miles of plodding along the sidewalk, I approached a flock of 8-12 Canadian Geese in my path. I remember thinking, "They'll move." Well, when I got within about 10 feet, they sprang their multiple pinching beak assault. They didn't so much attack me individually as much as they assailed me as one formidable presence.” From yet another runner “running on the Main Street of the town I live near on a really foggy Saturday morning, I couldn't see 2 feet around me. The next thing I knew this huge deer charges from the alley and plows right into me. WHAM! I flew into the street, scraped my knees, bit my tongue and the deer just kept going.”
Do try to find routes that minimize wildlife disturbance and sometimes just asking about the local fauna helps. Bear bells for trail runs, pepper spray for downtown Philly, find out what you need to not miss your run.
Automobile vs. runner - You know you are never going to win this one – so no bullfighting please. You should face traffic and take off your headphones but also keep these great ideas from Jeff Galloway in mind.
Watch and prepare to make fast adjustments, many runners have had to dive for the ditch or leap the hedgerow as the motorist dropped their cell phone and reached to catch it.
Plan ahead where you might jump to or which side of the turn offers best visibility
Wear reflective gear, not just at night. Think “can I be seen easily, from a mile away?”
Understand that you cannot understand the driver’s mentality. Drunk, late for church, maybe they’re texting, or unable to run and resentful of you for getting out and having such a good time. People act like they are anonymous in their cars oftentimes. So WAVE, let them know that you see them and let them see you better, be neighborly and BE the change you wish to see in the world…(you’ll be amazed how many wave back – esp. in WV) the post about traffic survival talks a lot more about this idea because it is so important.
I am just out here doing my thing - “I have run past a drug deal, an underage beer party and two lovers in the backseat of the car – not on the same run. I keep quiet feet and I nod but keep moving. Some of those folks appreciated that I ‘kept my head down’ and just looked non-threatening - I think the folks in the car never even noticed me.”
Maybe a new outfit? From a runner, “On race day I went in to use the porta-potty and forgot to lock the door. I had to pull my outfit down to go. I was just starting to pull it up when someone just opened the door on me. All 30 or so people standing in line got a good show of me in my birthday suit. I thought the rule when waiting in a porta-potty line was to wait till you see someone come out before you try to go in - or at the very least knock first.”
“The only cure for vanity is laughter and the only fault deserving of laughter is vanity…”
So first off, the only stupid question is the one that you do not ask. Like it or not – stuff happens. Runners see more of it than many folks because we are getting out there and doing stuff. This subjects us to a larger than average number of foibles and comedic moments. So awhile back I asked I asked runners for questions or stories about embarrassing moments and I got a few, which I'll cover here, and address a few more funny ones that could crash your day or your race - so pay attention. BTW many of these funny stories are second hand/first hand, while a rash of others come right out of Runners World, where you find a lot of good material - they used a forum/poll technique to gather some doozies!
For example: I was out on a run and running a trail for the first time. Working hard to keep from falling after recent rains I was focused on my footwork and never saw the dead tree limb hanging dangerously low to the trail. My hat shielded the view until after it was too late and looking skyward from my supine position I knew I had been foolish – now my head hurt too.
Ins and outs
#1The statistics say that 24% of women ages 25-44 y.o. experience some symptoms of stress incontinence. A leaky bladder while running is a more common problem for women who have given birth. Once the muscles of the pelvic floor become weakened anything from a cough to a fast run can cause a problem. Kegel exercises can help rehabilitate and strengthen pelvic floor muscles and effectively cure most incontinence. To find the muscles, stop your urine stream while going to the bathroom. Practice contracting and relaxing the muscles for 10 second repetitions as often each day as you can. Some runners say a tampon can help prevent leakage and help maintain muscle tone.
#2 Adding fiber in your diet can make you more regular and then able to schedule your movements to occur before a run. Caffeine can speed the movement of waste through your system and thus aid your scheduling issues. Running jostles your system and diverts blood from the digestive tract to legs and muscles elsewhere and this can cause cramping and/or an emergency pit stop if you have not already taken care of business. On race day many folks have eaten two hours or more before the gun and then had something small (that they know will sit well) 30 minutes before race time. On long runs in the countryside do not forget to carry a few sheets of paper in a zip-lock bag!
Worst case scenario preparedness: Country roads afford a lot of privacy oftentimes and you learn which spots on your route have more cover. I carry a kit that works well on race day - and doubles as a country roads emergency kit.
I use a big zip-lock bag style "kit" and in it I place:
Some TP,
A freezer zip-lock
One really tough garbage bag
Hand gel.
This kind of kit easily fits in a fanny pack or cargo pocket and is discrete. TP and the zip lock and gel can handle any spontaneous need to urinate for a female and allows me to pack out my TP easily to pitch later.
The garbage bag works the same way I might clean up after my dog in the city. BM goes on the ground and TP accompanies the stool. Then with a hand inside the bag as a glove, I scoop the whole thing into the garbage bag and then seal it into the zip-lock for disposal later, anywhere I'd pitch a diaper. I have found that in several national parks the rangers actually teach this technique as a means to "pack it in pack it out" and if the site chosen is softer ground or snow this works just fine with no evident trace. Things do happen out there and this kit has saved me and comrades on numerous occasions.
Sweat – it can stain clothes and moisture makes some colors transparent…
From a runner – “I purchased 3 pairs of running shorts. Identical except in color. They had a very light mesh liner that made them great for summer workouts in the Georgia heat. I bought black, blue and yellow. I loved these shorts and in fact I still use them from time to time. One day I set out wearing the yellow shorts on a run from my house to a well used local park. Along the way I noticed a few interesting glances and some folks staring directly at my crotch. I didn't really think much about it until I got home and realized that these awesome yellow shorts had become increasingly see- through as I sweat during my run. I hope the folks I encountered enjoyed a good show. I still have those yellow shorts but I never wear them. They serve as a reminder to stick with dark colors”
Besides giving the public a good show you may find excessive sweating can cause blistering. Body glide, Vaseline, Aquaphor, or even anti-perspirant applied to the trouble areas can help – this includes feet.
Chafing and “number 11” syndrome
Salt in sweat can cause chafing too and on long runs this is something to look out for – I know folks who use a bandanna to brush off and wipe down troublesome areas ahead of time.
Runs over a certain distance (varies by runner) will always cause chafing. The most common for men is thighs and nipples. The “number 11” comes from the blood stains on the jersey of an unprotected guy who was not told to tape, apply body glide or even breathe right strips to nipples to avoid this problem.
Blood in your urine - haematuria – is a condition that 20% of the (Runner’s World) poll reported having suffered after a long run. Runners World says that “Sometimes on a long run cells in the kidneys may leak or bleed or the bladder can suffer injury as well from all the jostling. While not normal – some folks are prone to this and the condition resolves within 48 hours. If it does not – seek medical attention.” My learning from nursing school tells me that this might be rhabdomyolysis which more specifically is myoglobin in the urine and this is coming from the extreme tearing down of muscle tissue. This muscle tissue contains myoglobin – similar to the oxygen carrying, hemoglobin in your blood and it would leave urine a rust or dark, red- brown color. If you are losing large amounts of potassium rhabdomyolysis could be a consequence as well. This too would not be a normal occurrence and can lead to complications, thus it warrants a visit to the doctor.
Knowing the route - From a runner, “I have very bad night vision. In order to avoid running into some pedestrians, I ran towards the edge of the sidewalk, in between two poles. Turns out, there was a sign in between the two poles that I didn't see and I ran right into it. I hit my head pretty hard and stumbled backwards before trying to keep running.” There are lots of good lighting systems and tools available and I run with a light on my head and one in my hand. The one in my hand is for making sure others see me. The one on my head keeps track of the ground, but honestly when you run a route a lot you learn where the mean dog is, who is always late to work and driving fast, and which guy will never miss a puddle. Know the hazards in advance if you can.
Tying your shoes - The racers are in the chute and the gun fires. The runner who bends over to tie their shoe at the start of the race is knocked over by the wave of racers flooding on to the course. This story has been related to me more than once and the runner had not learned to tie correctly or did not double knot and certainly did not move to the side of the course to re-tie or else I would not be re-telling the sad tale. The other big one is shoes tied with an unmovable bow and the loop catching on something – sending the runner horizontal. You can tuck the loops in and single tie them correctly to keep them done up. See our facebook site for a link on how to tie a proper bow (I laughed too, but it works).
Gear check - From a runner “I was running my first marathon in 1997. I was about at the 18 to 19 mile mark, when another runner caught up to me only to inform me of a gaping hole in my black running tights that were showing my white undergarments. I learned to do pre-checks on gear before I wear it.” I have heard of racers showing up at the race without their bib or timing chip. Check your stuff the night before and pre-pack so that you can be confident of an easy day.
Know thy schedule: From a runner “My boyfriend and I had registered ahead of time for the race which was advertised as beginning at 9:30. I was pretty nervous and was definitely in pre-race solitary mode while stretching at my car. At around 9:10 a crowd was gathering around the start and my boyfriend - honoring my pre-race alone time - told me he was going to make his way to the start. I stayed at my car stretching until I heard a gun and the pack of runners come streaming by me. The race had started at 9:15!”
Plan ahead – and nothing new on race day: From a runner “I ran my first marathon (Philly) and INHALED my jelly beans in front of the crowds. I couldn't breathe! I was doubled over, choking, and someone had to smack me in the back. The beans came flying out - everyone cheered.”
Animal encounters
Dogs: find out what is the dogs territory and always have a heads up attitude about his fence, tie up or lack there of. Never run from a dog – you’ll loose in the speed interval and then you’re too tired to look threatening. Stand your ground, pick up something to wave around if you have to and look that dog in the eye and tell him to “GO HOME!” Always thank dog owners who restrain their dogs – and I have found that if you wave and look upstanding to the owner that is reflected in the dog’s attitude. Sometimes that dog is even tied up the next day!
Other wild things – from a runner, “After a couple of miles of plodding along the sidewalk, I approached a flock of 8-12 Canadian Geese in my path. I remember thinking, "They'll move." Well, when I got within about 10 feet, they sprang their multiple pinching beak assault. They didn't so much attack me individually as much as they assailed me as one formidable presence.” From yet another runner “running on the Main Street of the town I live near on a really foggy Saturday morning, I couldn't see 2 feet around me. The next thing I knew this huge deer charges from the alley and plows right into me. WHAM! I flew into the street, scraped my knees, bit my tongue and the deer just kept going.”
Do try to find routes that minimize wildlife disturbance and sometimes just asking about the local fauna helps. Bear bells for trail runs, pepper spray for downtown Philly, find out what you need to not miss your run.
Automobile vs. runner - You know you are never going to win this one – so no bullfighting please. You should face traffic and take off your headphones but also keep these great ideas from Jeff Galloway in mind.
Watch and prepare to make fast adjustments, many runners have had to dive for the ditch or leap the hedgerow as the motorist dropped their cell phone and reached to catch it.
Plan ahead where you might jump to or which side of the turn offers best visibility
Wear reflective gear, not just at night. Think “can I be seen easily, from a mile away?”
Understand that you cannot understand the driver’s mentality. Drunk, late for church, maybe they’re texting, or unable to run and resentful of you for getting out and having such a good time. People act like they are anonymous in their cars oftentimes. So WAVE, let them know that you see them and let them see you better, be neighborly and BE the change you wish to see in the world…(you’ll be amazed how many wave back – esp. in WV) the post about traffic survival talks a lot more about this idea because it is so important.
I am just out here doing my thing - “I have run past a drug deal, an underage beer party and two lovers in the backseat of the car – not on the same run. I keep quiet feet and I nod but keep moving. Some of those folks appreciated that I ‘kept my head down’ and just looked non-threatening - I think the folks in the car never even noticed me.”
Maybe a new outfit? From a runner, “On race day I went in to use the porta-potty and forgot to lock the door. I had to pull my outfit down to go. I was just starting to pull it up when someone just opened the door on me. All 30 or so people standing in line got a good show of me in my birthday suit. I thought the rule when waiting in a porta-potty line was to wait till you see someone come out before you try to go in - or at the very least knock first.”
Wednesday, August 3, 2011
Mental process Part 1
an often used adage, sometimes attributed to Lance Armstrong,“pain is temporary, a sense of accomplishment lasts forever”
What are you thinking about when you run? Understanding where you are at mentally when you are performing at your best is paramount to you having the best time out there – that often equates with better performance as well. Ask “How do I best experience this – what thoughts do I have when running is most enjoyable?”
One way to think about the mental process while going down to road is to break it into four “big net” categories – I’ll give you an example of each and what to look out for.
Organizing: You set up your day, plan your vacation or weekend. Just remember to check in once in awhile about the actual running – if you are stressing about the organizing you are doing set a time limit for how long you can do this as you need to relax during your run too – this is your time and you should enjoy it.
Problem solving: You may solve a number of issues on a given run and since running is considered by science to be a right brain activity you may come up with a solution you did not think of before. That said, do not let problem solving crash you running form and again check in once in awhile about how the body is doing before you go back “upstairs” to work it out.
Wandering: “I wonder who lives in that great house and if they have a horse in that pasture…” You get to slow down your thought process and many folks float through thoughts as they float down the road too. This mind-frame is often associated with relaxed running.
Pondering: working out emotions, sorting feelings and perceptions – sometimes folks can emotionally purge during a run. While this is a good thing, you will want to stay tuned into how stress or “running out anger” for example will affect your form or pace and you may need to compartmentalize some emotion or sorting during the run in order to stay in balance.
It would be normal to have several of these states in a given run – you do what works for you. Generally your thinking breaks more cleanly into two categories
Associate vs. disassociate: Elites are able to perform the way they do because they remain focused on the process of running the entire time or their running process is very close to the surface all the time – rarely in the background. We often need a mental break – especially when the going gets tough and we will automatically switch between the A and Da phases.
Example of associative processes: How is my breathing? Is my stride OK? Am I relaxed? Am I running a pace I can sustain? This feels good. My side cramp will go away if I keep breathing deeply…
Example of disassociative process: I wonder what I will eat after this run? That stream looks like it would be good for fishing. I wish I drove that Mustang he is driving. I think Walt Whitman is my favorite poet. I am leaving it all on the track today…
Mental games for performance. You have already come a long way in this program so many of you may very well use the power of positive association to talk your self up. By eliminating negative talk about yourself and your running performance during a run - you give yourself a tremendous advantage. While some will say that this kind of positive thinking is “hooey” the mental aspects of running and athletic performance really cannot be underestimated. You must develop and continue to foster a belief that you can do this and when negative dialogue comes up during a run you must find a way to “change the conversation” with yourself. Create and change your mood, control your effort, improve your form and focus your attention by using this internal dialogue.
Let me give you two quick examples regarding the power of positive thought and how your mental focus will impact your body.
Psychoneuroimmunology is a new field based on the science that the nervous system and the immune system are interconnected. This discipline has discovered a number of ways that the two systems actually have two way communications with each other and direct impacts. Closely controlled studies have also shown that “a person’s aggressive determination to conquer a disease can increase one’s lifespan” (p619 Alcamo’s Fundamentals of Microbiology, 2007) The same studies have shown that behavioral therapies can amplify the body’s response to disease and speed the immune systems response.
This field has also generated interesting research in 2003 that Tai Chi boosts shingles immunity in the elderly. In a 60 person study over 15 weeks the study group did have reduced levels of stress related to their Tai Chi program and were measured as having 50% higher immune memory functions against Shingles virus. The group did not see improvement in physical movement with this low impact form of exercise and the researchers concluded that the anti-stress elements of the activity gave seniors the significant boost in immunity.
The sciences are discovering mind can affect matter so to speak and performance athletes at the top levels use this type of knowledge to make the difference every day.
Running has been shown to be a right brain activity, which explains why so many good ideas come from a long run. This also means that your creative and visual brain power can be employed to boost your running performance. Positive thinking, pre-visualization, key words and imagery are all part of your metal process toolbox if you want to be your best on race day.
In May of 1954 a man (Roger Banister) broke the mile in under 4:00 minute mark – a world record that people had said for decades could not be done. Forty-six days later the record was broken again and a second man ran faster than 4 minutes/mile. Coincidence, or having the mental advantage of know knowing that it can be done?
When we talk about perceived efforts in pacing (as we did during last seminar) there is an acknowledgment to a “central governor” in the brain. This works a little bit like a governor in an engine but it is smarter. It is constantly calculating, automatically, how much you have left in the tank vs. how far you have to run along with other equations having to do with the burrito you had for lunch and how hot it is outside. These are important calculations because the central governor seeks to protect you and it will never let you run into the redline to the point that you “blow-up”. While that is a great protective feature, the central governor can go a bit overboard too and tell you that “it is just too hot today” or “you’re too tired” and hold you back from an otherwise great day. Here is an important secret from the physiologists who have closely inspected athletes over the years. In testing athletes at the finish line of a race, even the most demanding races, science has found that the runner is not an empty, burned out shell – unable to run another step. That is right, there is energy left, they are not completely depleted of oxygen or ATP or disabled by acidosis because the central governor has held something back to maintain homeostasis for the runner. Few of us are able to outwit or work around that central governor but it is possible with a few motivational tricks and you will still have that safety keeping you from blowing up – yet you may run better and further with practice.
Tom Holland utilizes a number of great mental tricks that work during a run:
This too shall pass – literally your experience as a runner slowly gives you a database of aches, cramps and complaints to reference and you can then learn which ones you can “ride out” and work with the understanding that everything can change just a few minutes or miles down the road. Many use “good pain” the type that passes, to indicate a strong perceived effort score and accept that feedback while then letting it fade in their attention.
I am feeling good – is a replacement for I am feeling _____________. (insert your own demoralizing term here)
Many runners come up with several “mantras” that motivate them and use these as stress reducing refrains during the toughest times in a run. One very important aspect of this technique is that your “mantra” has to be tested. You need to try it in training when the going gets rough and then seek to perform better when you hear this refrain. Repeating this process over and over establishes a pathway that will cause the nervous system to cue to body for a stronger effort – one that might overrule the desire of the “central governor” to hold you back.
Thinking about your training and your goals and ticking them off as you go – sometime these serve as mile posts to the self promise “I’ll take it one step at a time, I’ll get myself to that next mailbox”
Setting short term goals and focusing on the immediate targets for them is a high performance strategy used by elite athletes. The more difficult the effort - the smaller intervals you must subdivide it into.
It is about how you play the game… Your process is the most important and finishing, winning, your race time – will all take care of itself if processes hold up.
Smile – are you thankful to up upright, alive and given the gift to run? Then you’re still ahead, right?! Give yourself permission to run without a set time goal – improving your psychological endurance & boosting performance.
From Outside online – an article from Abe Streep
“Pain threshold—the point in the shower at which uncomfortably warm turns to painfully hot—is a finite physiological limit. But you can manipulate how much pain you can handle after that point.”
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According to Stanford's Dr. Brooks Rohlen, pain tolerance is a
cognitive interpretation of discomfort. This means you can train yourself to tune pain out. The key to rewiring your tolerance? Think positive. Sports psychologists rely on cognitive behavioral therapy, which involves elaborate visualization techniques. But the philosophy is simple. "Think, 'How much can I do despite pain?' " says Rohlen. "I firmly believe you can be in pain and not suffer." Here's one trick to keep you moving: Tap your foot five times and say "Click" with each foot strike. "When you say 'Click,' you're blocking negative thoughts," says Dr. Aynsley Smith, sports psychologist with the Mayo Clinic. Repeat the exercise until the "Click" becomes second nature.”
Raymond Petras PHD is a sport psychologist in Arizona and explains that “when I tell an athlete that they can adjust their pain level by using mental techniques they’re amazed. They often find that their performance increases dramatically”
Long before any competition you need to begin visualizing your performance for that event. Try to create an image for each of the senses – recall that this includes sight, sounds, touch, taste and smell. Imagine the temperature, the lighting, the smells, the sounds etc. Include your process goals and preferred outcomes in that imagery. If you review this on your runs, and at times such as during stretching, and while you drift off to sleep you may find yourself referring to these items when race day comes and thus mentally ingrain the performance you wish to achieve.
Jeff Galloway uses several good tricks as well
Imagine that you lasso the runner who passes you - just slightly faster than your pace – with a rubber band and as the tension builds between you both the band stretches and then begins to pull you closer to the runner in front of you. The time distance continuum and spatial relationships you focus on can rally your pace and push you farther. If the band breaks lasso the next runner with a similar pace.
Imagine and visualize the fatigue escaping from your body through the soles of your feet. Your footprints are damp and glowing from the fatigue left behind when you dump that bad energy and thus with every stride you are gaining energy and feeling a floating sensation.
Feel the fluid you take on at the walk break to be super coolant. When you take a drink the liquid seeps into every inch of you and replaces or absorbs heat from your body. As the steam escapes you feel lighter and begin to lope along more easily.
These simple examples of visual imagery are easy to create for yourself and sometimes the goofier the better as the uplift, or distraction may empower you with positive imagery to go further.
Remember that you should also rehearse the “what if and worst case scenario” things that could happen during your race. By carefully planning for all the scary concerns you may have you can cope well if something should go wrong. Do this on paper one afternoon and then come up with an “antidote” for each concern, then take steps to prepare for each contingency. The best part is that things rarely ever go as poorly as you can imagine so it will all be better than your fears on race day – and you’ll feel very prepared.
Many of us enjoy running with music or conversation to keep us motivated and the MP3 player has possibly been responsible for keeping many folks at the gym altogether. Just like your thought process mid-run, you will still need to redirect you attention to the process of running once in awhile during your workout.
Please remember that you must always face traffic when running and that just as talking on your cell phone is a distraction to successful driving – running with headphones can be very dangerous. Please turn them down if you wear headphones and be careful out there (maybe save music for trails & treadmills) It is against USTF rules to compete while wearing headphones and so you will need to understand that you cannot wear them to run 95% of your races.
Most of you will not be surprised to learn that music is a proven performance enhancer. Studies have shown a 20% performance increase in speed and endurance due to music in the appropriate pace range.
Cadence is a term that applies to the rate of breaths per minute, footfalls per minute and beats of music per minute.
Here is some coaching, training, general running and music related to running podcast sites on the web to keep your ears busy while you train. Just remember to listen to your body too.
Robert Ullrey Podcasts for running, couch to 5k plan
DJ Steve Boyett Podrunner exercise music for running
Running Times Radio, popular publications digest of interviews and tips
Endurance Planet Podcast, tips, experts interviewed, short story’s on Fridays
Phedippidations Steve Runner’s ramblings, much running related/much not
Runner round table Q&A for running topics – big conference call
The Onion Radio News – comedy and parody equal to Saturday Night Live
NPR – almost anything you already listen to is being podcast now for free
Monday, July 18, 2011
Breathing Right
A music professor explained that one in seven people are breathing efficiently and this makes a difference – in everything…
Many take running for granted because we already know how to walk and we might assume that this running thing is nearly an unconscious action just like walking. Many of those same folks might also take breathing for granted, for the same reasons. It just happens and it must be happening just right, because I am still here – “why think about it?” they might ask.
Miles Davis was quoted as saying “Everything matters – Everything” and since most of us cannot sit for two minutes without needing another breath – Mr. Davis might have argued that this matters even more than some things despite it being an autonomic function. In fact, because it is an autonomic function for our bodies we may be running on less than full capacity. Think about what deliberate technique could do for breathing and you’re bound to consider gains in the same way that engineers think about how to turbo charge cars by giving the engine more air. Three easy ways for runners to enhance performance; develop supporting muscles, stretch and make supporting muscles more flexible, develop posture & breathing techniques that we can integrate into autonomic function. Working in these areas will allows us to relearn and strengthen the normal breathing mechanism.
Exercises for enhancing breathing ability are on video from Runner’s World
Bob Anderson’s book on stretching includes some good moves to enhance thoracic flexibility and I have his book if you would like to look at some additional stretches for thoracic flexibility. His site is full of good resources for stretching and includes some of the same kind of tools that you might find at Perform Better.com
Working to stretch and strengthen the muscles that aid and support good posture gives us a strong core and stabilizing muscles that will allow us to hold our good running form longer. Theses are the same muscles that allow us to breathe a bit better. No “beach muscles” required but basic maintenance of the abdominals, obliques, lower back and upper back and shoulders give you an upright posture that allows enhanced airflow.
Belly breathing or diaphragmatic breathing is something easy to practice while lying down and once you feel this you can practice anywhere. Seek to achieve the sensation of filling your body with air from the bottom up. First the back and belly expand, then you feel some chest expansion and lastly you “top off” the lungs. While this seems slow and cumbersome at first – so did running – and now you are more fluid. Do you think that better breath support would make you more fluid and comfortable too?
Where are your head and your spine while you’re running? Think about C7 and up in particular as this will affect the rest of the body too. [Cervical Spine 7 is the vertebrae that you can feel as a bump sticking out on your lower neck when you look down at the sidewalk.]Water flows better through a straight pipe than a kinked one.
Roll your shoulders and use arm raises along your route to loosen up and allow the chest to have a relaxed and open carriage while you run relaxed, down the road. Do not arch your back but keep your spine up right and relaxed.
At the paces we run science describes us as “obligate mouth breathers” which is to say - if your mouth is not open for gas exchange, you’ll fall over from inadequate perfusion. Your nose helps the process and some folks swear by Breathe Right Strips (applied across the bridge of the nose) to further enhance air exchange. Galen Rupp is one professional runner who helped make a name for these in distance running.
Side cramps (side stitch) can be caused by short quick breaths or made worse by it. Try holding pressure into the cramp and breathe deeply, slowing your pace and allowing your body to relax and oxygenate. Think about stretching away from the cramp site to make those muscles longer. Diaphragmatic breathing will help side cramps as well, by giving the diaphragm full range of motion.
Find your breathing rhythm or cadence that coincides with a particular pace. You’ll find that the regular weekly pace might be a breathing pattern something like this: one in – one out, with three strides in that pattern. While the tempo pace might be two in – one out, with just two strides in that pattern. Your threshold pace might be breathing one in – one out, with each stride you take. Find that breathing rhythm that works for you and seek to stay there and learn to enhance that rhythm. The pattern for your own breathing can be nice to listen to. It is also a great feedback tool about how hard you are working and what pace you are running.
Find an easy breathing rhythm and let that govern your pace – not the other way around. Your legs will never outrun your lungs – which is to say that if you are in control of your respiration the body will pace itself according to how much air you’re giving it. You should plan to run longer at this pace (or slower) and run 3 or more days a week in order to keep and increase your new respiratory adaptations.
To be clear, you do not seek to control your rate of breathing itself, because your brain knows a lot more about internal regulation than you do and if you go down the road trying to govern air exchange without heed to pace - the central governor (your brain) will make you fall over! Instead you use your breathing rate to help you measure effort and choose a pace that gives you that rate of respiration and rhythm that you recognize as your PE number.
How well are you doing with your respiratory capacity?
There are several techniques that Dr. Maffetone recommends in his book, The Maffetone Method which help you determine your capacity and may improve it. He asks athletes to assess their diaphragm muscle by breathing through a straw for a few seconds, working your way up to a minute or more over the ensuing weeks – then adding several sets, of one minute each, for three sessions total each week. Your initial success with this will tell you about how powerfully your diaphragm is working for you now and give you a milepost for how it improves over time. The Bob Anderson stretching website used to sell a device called the breathbuilder and this simple device is still available on websites catering to musicians, especially wind and brass players. This device is a simple tool that is not unlike the straw Dr. Maffetone is using but provides greater resistance and a visual aid in your progress.
The next exercise he recommends is a measure of vital capacity of the lungs and the use of your diaphragm. Dr. Maffetone states that any athlete should be able to hold their breath for 50-60 seconds without a problem. This could also be something to work up to as the diaphragm develops power to help you take in more air to sit for 50 seconds. Building this skill has great effect for your running as you will breathe more slowly and with greater tidal volume in each breath - just don’t run while holding your breath!
The third assessment, a Snider’s test, involves playing with fire. If your mouth is completely open – can you blow out a match that is six inches away from your mouth? Six inches is the length of a $1 bill. You should be able to do this without a problem. I though this one was tough but rather than be discouraged - we can use these tools to track respiratory progress in training as you keep track of all your other metrics for progress – without air in your system you’re going nowhere.
Many take running for granted because we already know how to walk and we might assume that this running thing is nearly an unconscious action just like walking. Many of those same folks might also take breathing for granted, for the same reasons. It just happens and it must be happening just right, because I am still here – “why think about it?” they might ask.
Miles Davis was quoted as saying “Everything matters – Everything” and since most of us cannot sit for two minutes without needing another breath – Mr. Davis might have argued that this matters even more than some things despite it being an autonomic function. In fact, because it is an autonomic function for our bodies we may be running on less than full capacity. Think about what deliberate technique could do for breathing and you’re bound to consider gains in the same way that engineers think about how to turbo charge cars by giving the engine more air. Three easy ways for runners to enhance performance; develop supporting muscles, stretch and make supporting muscles more flexible, develop posture & breathing techniques that we can integrate into autonomic function. Working in these areas will allows us to relearn and strengthen the normal breathing mechanism.
Exercises for enhancing breathing ability are on video from Runner’s World
Bob Anderson’s book on stretching includes some good moves to enhance thoracic flexibility and I have his book if you would like to look at some additional stretches for thoracic flexibility. His site is full of good resources for stretching and includes some of the same kind of tools that you might find at Perform Better.com
Working to stretch and strengthen the muscles that aid and support good posture gives us a strong core and stabilizing muscles that will allow us to hold our good running form longer. Theses are the same muscles that allow us to breathe a bit better. No “beach muscles” required but basic maintenance of the abdominals, obliques, lower back and upper back and shoulders give you an upright posture that allows enhanced airflow.
Belly breathing or diaphragmatic breathing is something easy to practice while lying down and once you feel this you can practice anywhere. Seek to achieve the sensation of filling your body with air from the bottom up. First the back and belly expand, then you feel some chest expansion and lastly you “top off” the lungs. While this seems slow and cumbersome at first – so did running – and now you are more fluid. Do you think that better breath support would make you more fluid and comfortable too?
Where are your head and your spine while you’re running? Think about C7 and up in particular as this will affect the rest of the body too. [Cervical Spine 7 is the vertebrae that you can feel as a bump sticking out on your lower neck when you look down at the sidewalk.]Water flows better through a straight pipe than a kinked one.
Roll your shoulders and use arm raises along your route to loosen up and allow the chest to have a relaxed and open carriage while you run relaxed, down the road. Do not arch your back but keep your spine up right and relaxed.
At the paces we run science describes us as “obligate mouth breathers” which is to say - if your mouth is not open for gas exchange, you’ll fall over from inadequate perfusion. Your nose helps the process and some folks swear by Breathe Right Strips (applied across the bridge of the nose) to further enhance air exchange. Galen Rupp is one professional runner who helped make a name for these in distance running.
Side cramps (side stitch) can be caused by short quick breaths or made worse by it. Try holding pressure into the cramp and breathe deeply, slowing your pace and allowing your body to relax and oxygenate. Think about stretching away from the cramp site to make those muscles longer. Diaphragmatic breathing will help side cramps as well, by giving the diaphragm full range of motion.
Find your breathing rhythm or cadence that coincides with a particular pace. You’ll find that the regular weekly pace might be a breathing pattern something like this: one in – one out, with three strides in that pattern. While the tempo pace might be two in – one out, with just two strides in that pattern. Your threshold pace might be breathing one in – one out, with each stride you take. Find that breathing rhythm that works for you and seek to stay there and learn to enhance that rhythm. The pattern for your own breathing can be nice to listen to. It is also a great feedback tool about how hard you are working and what pace you are running.
Find an easy breathing rhythm and let that govern your pace – not the other way around. Your legs will never outrun your lungs – which is to say that if you are in control of your respiration the body will pace itself according to how much air you’re giving it. You should plan to run longer at this pace (or slower) and run 3 or more days a week in order to keep and increase your new respiratory adaptations.
To be clear, you do not seek to control your rate of breathing itself, because your brain knows a lot more about internal regulation than you do and if you go down the road trying to govern air exchange without heed to pace - the central governor (your brain) will make you fall over! Instead you use your breathing rate to help you measure effort and choose a pace that gives you that rate of respiration and rhythm that you recognize as your PE number.
How well are you doing with your respiratory capacity?
There are several techniques that Dr. Maffetone recommends in his book, The Maffetone Method which help you determine your capacity and may improve it. He asks athletes to assess their diaphragm muscle by breathing through a straw for a few seconds, working your way up to a minute or more over the ensuing weeks – then adding several sets, of one minute each, for three sessions total each week. Your initial success with this will tell you about how powerfully your diaphragm is working for you now and give you a milepost for how it improves over time. The Bob Anderson stretching website used to sell a device called the breathbuilder and this simple device is still available on websites catering to musicians, especially wind and brass players. This device is a simple tool that is not unlike the straw Dr. Maffetone is using but provides greater resistance and a visual aid in your progress.
The next exercise he recommends is a measure of vital capacity of the lungs and the use of your diaphragm. Dr. Maffetone states that any athlete should be able to hold their breath for 50-60 seconds without a problem. This could also be something to work up to as the diaphragm develops power to help you take in more air to sit for 50 seconds. Building this skill has great effect for your running as you will breathe more slowly and with greater tidal volume in each breath - just don’t run while holding your breath!
The third assessment, a Snider’s test, involves playing with fire. If your mouth is completely open – can you blow out a match that is six inches away from your mouth? Six inches is the length of a $1 bill. You should be able to do this without a problem. I though this one was tough but rather than be discouraged - we can use these tools to track respiratory progress in training as you keep track of all your other metrics for progress – without air in your system you’re going nowhere.
Friday, July 8, 2011
Pelvic and abdominal power
Why talk about all of these drills that seem to build supporting muscles without actually running? Well, awhile back I spoke about the idea that we are making running a habit and a Practice and this means that we are trying to shape it into a process oriented thing rather than a goal oriented thing. Further you have heard my bias that we are all made to run and yet when we enter into something new, it will often show us an asymmetry, an imbalance or weakness somewhere in our body as we develop into the new activity – be it gardening or golf. This is why we train the supporting musculature.
Why talk about all of this now? Recall that I said that we could easily overwhelm you with good information that could seem insurmountable to a newcomer. Some people will not need to do core work as they come to a program with developed anatomy from another sport or genetic gifts. Others will find that seven to ten weeks into their program they are coming into a few minor glitches and wondering how to hop over them. That is why we take the time now to talk about posture and core strength and balance – because for some it will be the next key and you have to present information as folks are ready to absorb it. The pelvis is an area that we are talking with many folks about when looking at gait and best running form as well.
So in a potpourri of topics related to core strength I will begin with a summary of a great article by Dimity McDowell, Runnersworld 3/09 titled Never Get Hurt.
Many common injuries are associated with pelvic instability or lack of strength in this region according to the Center for Endurance Sport at the University of Virginia.
Injuries such as shinsplints, iliotibial (IT) band syndrome, and lower back pain are some injuries that can be addressed at the cause and possibly “pre-habilitated” by doing an abdominal and pelvic workout.
If you develop a stable pelvis that supports the legs below and the torso above; the legs will spin almost effortlessly beneath you while the upper body remains quiet and solid. Think about the Roadrunner in the cartoons as he buzzes away from his attacker.
Many of these exercises will positively affect posture and ease the chance of injury from the road. The core work that some folks may already doing for strength training nicely augments this routine.
Drills are about 20 minutes three times a week and can be done before a run
Video of each exercise is available at
http://www.runnersworld.com/video/0,8052,s6-1-0-5,00.html
Besides your abs many muscles help make up the runners core
Transverse Abdominals – cough or laugh and you’ll feel these muscles which stabilize the spine and pelvis, right above your pelvic bones.
Gluteus medius – this muscle on the side of your glutes minimizes side to side rotation.
Your lower back also plays a key role and you need to think about being as strong as is practical – all the way around your core as a protective cumber-bund and to build posture that promotes more structural running.
Some of my favorite stability drills come from Danny Dryer: in one example he ask you to lean forward against a table edge so that the table touches your leg at mid-thigh and you maintain a slight – whole body- lean forward as if you are a 2x4 from ankle to head. Hold this position for as long as you can and slowly increase your time. This is working the lower abdominals in a way that is similar to the way they support you going down the road.
Working these muscles is done with body weight resistance and can be done w/o equipment. Clean form is a must and you only do what you can muster comfortably, and slowly you increase the repetitions or interval weekly.
Some posture guidelines for thinking about a stable pelvis.
Heavy heel strikers typically see lower back pain down the road. Do not overstride and seek to have feet fall nearly beneath you while maintaining a long and neutral spine. Practice good posture daily and translate this to your running. While it may be hard to think about your stride all the time – you take five minutes to think about it, twice during each run, and from there we build muscle memory for best form that will follow you later in your runs.
Danny Dryer in his book ChiRunning, takes this a step further and talks about where we generate power from. “Efficient movement comes from your core muscles, not the muscles in your legs. We are so used to being told that strong legs are the answer to efficient running that when we are told to relax our legs, it is a huge mind body shift away from how we normally move.” So you ask, “Relax my what?” and my simple answer is that you are asking a very big question – but I know that this is not a sufficient answer. You generate the most power from your core and if you have ever hit a baseball, drove a golf ball, skied bumps in spring, practiced martial arts or rowed a boat then you know what I am talking about. These are core sports and activities that require what the literature calls “upper/lower body separation”. In short that means that sometimes your entire body is moving together and other times you isolate the motion of one half from the other half or top from bottom. So while you do need legs to best achieve maximum performance in these sports you will often isolate the movement of the legs from the core and have each doing different tasks or workloads. The core is where a great deal of Danny’s award winning speed and grace comes from and this allows him to not power through on his legs which are not as efficient.
He goes on to say later in the book that the true test of mastery is in how long you can maintain correct technique – quality reigns supreme over quantity. This should sound familiar to you as well. By working these core muscles we allow you to support yourself structurally for longer stretches of time and this will not just benefit your running but your daily posture, air exchange, and daily well being.
On page 72 of ChiRunning, Dryer presents an example of a great drill that you can do anytime to tune into your own posture habits and work on better form. He calls it the vertical crunch and we practiced the idea of this in running seminar in June. If you place your hands at your own waist line (one on your navel and one on your lower back, each just above the bony prominence, or iliac crest) you should get a sense of their relationship to each other. If you are seeking to use your hands to reference the top of your pelvis; is one hand higher than the other? Are they at the same elevation, front and back? Dryer states that this relationship will offer insight into whether you are using more of your lower back, and compressing discs in the process or bowed forward and tipping your pelvis to the rear. If there is an imbalance here - between your two hands “elevations” there may be less room in between vertebrae and a chance of low back stress. You may struggle to breathe from the diaphragm as we have discussed earlier. He points out that when you bring these hands into alignment, front to rear, that you should only be using abdominal muscles to do this and these are lower abdominals that seldom get used so it may take some time and focus to make it all come together.
Other posture tidbits that I find help runners. Another one from Danny Dryer: to begin each step, think about lifting your feet off the ground from the heel – this helps recruit muscles from the back of the body in your running stride.
More training guidelines to prevent injury
Your longest run should not be more than half of your weekly total mileage.
The “10% rule” states that total mileage does not increase by more than 10% each week.
If you are limping you have no business running. If the pain is sufficient to cause a limp your stride will create alignment issues that will tear something else loose before the end of your run. You would not drive with one wheel rubbing the wheel-well because you know that the misalignment of the car would throw you into the ditch or give you a flat. In the same way that you would not drive the car with the rubbing tire, do not run when you have pain to the point that you are compensating somewhere, even subtly.
Here is another great running drill that gives you the strong feel of what solid running posture would be like and points to any current weakness you can work on. This comes from the Chi running instructors.
Leveling Your Pelvis
A Killer Exercise to Develop Coordination and Strength
By Scott Smith, ChiRunning Certified Instructor of the Month
(articles about Chi techniques, and a subscription to the newsletter can be found at chirunning.com)
As a ChiRunning Instructor, one of the most important services I can provide is educating a student on coordinating and strengthening the muscles that that are used to level the pelvis. This movement is essential for optimal posture and efficient movement. Whether I am skiing, cycling, running or kayaking, I always draw my strength, balance, and endurance from my pelvic floor/lower abdominal region. Low back pain and tightness can be reduced greatly by recruiting the muscles that level the pelvis, thus signaling the opposing back muscles to release (reciprocal inhibition).
The following rope exercise teaches you how to level your pelvis while moving your legs (engaging your hip flexors), simulating walking or running.
Step 1: Lay on your back with knees bent, heels close to buttocks, toes up and slide a 3/8" to 1/2" rope underneath your low back where the largest gap exists.
Step 2: Flatten your lower back against the rope by pulling your navel to your spine, pinching the rope against the ground. Try to pull the rope out with one hand. Make sure your head, shoulders and tailbone all stay on the floor.
Step 3: Test your starting point: If the rope slips, then do 3 x 30-second holds, 4-5 days per week. When this is mastered with no rope slippage, add movement of the knees up and down while slowly walking your heels away, half an inch at a time until the rope begins slipping. Now back up half an inch and use this as your starting point, doing 3 x 30 knee lifts for 4-5 days per week. Keep advancing heels away from the butt over the next couple months until you can do straight leg raises, with your core engaged, back flat, and no rope slippage.
With practice, this is an excellent way to engage and strengthen your lower abdominals. Notice that we are not doing crunches but trying to build core strength in a balanced way Good Luck!
Why talk about all of this now? Recall that I said that we could easily overwhelm you with good information that could seem insurmountable to a newcomer. Some people will not need to do core work as they come to a program with developed anatomy from another sport or genetic gifts. Others will find that seven to ten weeks into their program they are coming into a few minor glitches and wondering how to hop over them. That is why we take the time now to talk about posture and core strength and balance – because for some it will be the next key and you have to present information as folks are ready to absorb it. The pelvis is an area that we are talking with many folks about when looking at gait and best running form as well.
So in a potpourri of topics related to core strength I will begin with a summary of a great article by Dimity McDowell, Runnersworld 3/09 titled Never Get Hurt.
Many common injuries are associated with pelvic instability or lack of strength in this region according to the Center for Endurance Sport at the University of Virginia.
Injuries such as shinsplints, iliotibial (IT) band syndrome, and lower back pain are some injuries that can be addressed at the cause and possibly “pre-habilitated” by doing an abdominal and pelvic workout.
If you develop a stable pelvis that supports the legs below and the torso above; the legs will spin almost effortlessly beneath you while the upper body remains quiet and solid. Think about the Roadrunner in the cartoons as he buzzes away from his attacker.
Many of these exercises will positively affect posture and ease the chance of injury from the road. The core work that some folks may already doing for strength training nicely augments this routine.
Drills are about 20 minutes three times a week and can be done before a run
Video of each exercise is available at
http://www.runnersworld.com/video/0,8052,s6-1-0-5,00.html
Besides your abs many muscles help make up the runners core
Transverse Abdominals – cough or laugh and you’ll feel these muscles which stabilize the spine and pelvis, right above your pelvic bones.
Gluteus medius – this muscle on the side of your glutes minimizes side to side rotation.
Your lower back also plays a key role and you need to think about being as strong as is practical – all the way around your core as a protective cumber-bund and to build posture that promotes more structural running.
Some of my favorite stability drills come from Danny Dryer: in one example he ask you to lean forward against a table edge so that the table touches your leg at mid-thigh and you maintain a slight – whole body- lean forward as if you are a 2x4 from ankle to head. Hold this position for as long as you can and slowly increase your time. This is working the lower abdominals in a way that is similar to the way they support you going down the road.
Working these muscles is done with body weight resistance and can be done w/o equipment. Clean form is a must and you only do what you can muster comfortably, and slowly you increase the repetitions or interval weekly.
Some posture guidelines for thinking about a stable pelvis.
Heavy heel strikers typically see lower back pain down the road. Do not overstride and seek to have feet fall nearly beneath you while maintaining a long and neutral spine. Practice good posture daily and translate this to your running. While it may be hard to think about your stride all the time – you take five minutes to think about it, twice during each run, and from there we build muscle memory for best form that will follow you later in your runs.
Danny Dryer in his book ChiRunning, takes this a step further and talks about where we generate power from. “Efficient movement comes from your core muscles, not the muscles in your legs. We are so used to being told that strong legs are the answer to efficient running that when we are told to relax our legs, it is a huge mind body shift away from how we normally move.” So you ask, “Relax my what?” and my simple answer is that you are asking a very big question – but I know that this is not a sufficient answer. You generate the most power from your core and if you have ever hit a baseball, drove a golf ball, skied bumps in spring, practiced martial arts or rowed a boat then you know what I am talking about. These are core sports and activities that require what the literature calls “upper/lower body separation”. In short that means that sometimes your entire body is moving together and other times you isolate the motion of one half from the other half or top from bottom. So while you do need legs to best achieve maximum performance in these sports you will often isolate the movement of the legs from the core and have each doing different tasks or workloads. The core is where a great deal of Danny’s award winning speed and grace comes from and this allows him to not power through on his legs which are not as efficient.
He goes on to say later in the book that the true test of mastery is in how long you can maintain correct technique – quality reigns supreme over quantity. This should sound familiar to you as well. By working these core muscles we allow you to support yourself structurally for longer stretches of time and this will not just benefit your running but your daily posture, air exchange, and daily well being.
On page 72 of ChiRunning, Dryer presents an example of a great drill that you can do anytime to tune into your own posture habits and work on better form. He calls it the vertical crunch and we practiced the idea of this in running seminar in June. If you place your hands at your own waist line (one on your navel and one on your lower back, each just above the bony prominence, or iliac crest) you should get a sense of their relationship to each other. If you are seeking to use your hands to reference the top of your pelvis; is one hand higher than the other? Are they at the same elevation, front and back? Dryer states that this relationship will offer insight into whether you are using more of your lower back, and compressing discs in the process or bowed forward and tipping your pelvis to the rear. If there is an imbalance here - between your two hands “elevations” there may be less room in between vertebrae and a chance of low back stress. You may struggle to breathe from the diaphragm as we have discussed earlier. He points out that when you bring these hands into alignment, front to rear, that you should only be using abdominal muscles to do this and these are lower abdominals that seldom get used so it may take some time and focus to make it all come together.
Other posture tidbits that I find help runners. Another one from Danny Dryer: to begin each step, think about lifting your feet off the ground from the heel – this helps recruit muscles from the back of the body in your running stride.
More training guidelines to prevent injury
Your longest run should not be more than half of your weekly total mileage.
The “10% rule” states that total mileage does not increase by more than 10% each week.
If you are limping you have no business running. If the pain is sufficient to cause a limp your stride will create alignment issues that will tear something else loose before the end of your run. You would not drive with one wheel rubbing the wheel-well because you know that the misalignment of the car would throw you into the ditch or give you a flat. In the same way that you would not drive the car with the rubbing tire, do not run when you have pain to the point that you are compensating somewhere, even subtly.
Here is another great running drill that gives you the strong feel of what solid running posture would be like and points to any current weakness you can work on. This comes from the Chi running instructors.
Leveling Your Pelvis
A Killer Exercise to Develop Coordination and Strength
By Scott Smith, ChiRunning Certified Instructor of the Month
(articles about Chi techniques, and a subscription to the newsletter can be found at chirunning.com)
As a ChiRunning Instructor, one of the most important services I can provide is educating a student on coordinating and strengthening the muscles that that are used to level the pelvis. This movement is essential for optimal posture and efficient movement. Whether I am skiing, cycling, running or kayaking, I always draw my strength, balance, and endurance from my pelvic floor/lower abdominal region. Low back pain and tightness can be reduced greatly by recruiting the muscles that level the pelvis, thus signaling the opposing back muscles to release (reciprocal inhibition).
The following rope exercise teaches you how to level your pelvis while moving your legs (engaging your hip flexors), simulating walking or running.
Step 1: Lay on your back with knees bent, heels close to buttocks, toes up and slide a 3/8" to 1/2" rope underneath your low back where the largest gap exists.
Step 2: Flatten your lower back against the rope by pulling your navel to your spine, pinching the rope against the ground. Try to pull the rope out with one hand. Make sure your head, shoulders and tailbone all stay on the floor.
Step 3: Test your starting point: If the rope slips, then do 3 x 30-second holds, 4-5 days per week. When this is mastered with no rope slippage, add movement of the knees up and down while slowly walking your heels away, half an inch at a time until the rope begins slipping. Now back up half an inch and use this as your starting point, doing 3 x 30 knee lifts for 4-5 days per week. Keep advancing heels away from the butt over the next couple months until you can do straight leg raises, with your core engaged, back flat, and no rope slippage.
With practice, this is an excellent way to engage and strengthen your lower abdominals. Notice that we are not doing crunches but trying to build core strength in a balanced way Good Luck!
Tuesday, July 5, 2011
Collision course article
Here is the full article link to a good story on runner safety, from Runners World
Tuesday, June 21, 2011
Nutrition supplement (hah!)
As a followup to nutrition I thought that I would post a link to an article discussing Chris Carmichael's coaching of Lance Armstrong. While many have their own opinions about this cyclist it is difficult to argue that he has received world class coaching over the years and his buddy Chris makes a great living doling out sound advice.
That said he is promoting a new book on nutrition and this author reviews some key concepts from this new work. Note the periodization is employed, just as we use this technique for training load and to build a runner toward a peak of training. Also note that the article sites several mini meals that are nutrient dense. Many of these suggestions will even stay down during a run (although I doubt I could eat a bowl of cereal while running, I have enjoyed a bagel and banana on the fly). Take this article as a good supplement and insight toward new nutrition/training tools.
http://www.runnersworld.com/article/0,7120,s6-242-301--6686-0,00.html?cm_mmc=nutrition-_-2010_06_10-_-nutrition-_-DIET%3a%20Performance%20Fuel
That said he is promoting a new book on nutrition and this author reviews some key concepts from this new work. Note the periodization is employed, just as we use this technique for training load and to build a runner toward a peak of training. Also note that the article sites several mini meals that are nutrient dense. Many of these suggestions will even stay down during a run (although I doubt I could eat a bowl of cereal while running, I have enjoyed a bagel and banana on the fly). Take this article as a good supplement and insight toward new nutrition/training tools.
http://www.runnersworld.com/article/0,7120,s6-242-301--6686-0,00.html?cm_mmc=nutrition-_-2010_06_10-_-nutrition-_-DIET%3a%20Performance%20Fuel
Friday, September 17, 2010
Running On the Cheap
Running on the Cheap –
Save your money for shoes or running shorts and let’s talk about tricks for getting more miles out of your recreation budget.
Some of the best tips from our friends at Runners World include:
Local races are cheaper, sometimes offer food and are a great way to meet new running partners. The side benefits – you may be the fastest one there or for your division and this can be a prize category along with bragging rights. Always plan ahead for your race and pre-register. For big races this can save you $25 on the entry fee. If you travel to run then plan to carpool and room share with running buddies to trim costs. Pack a lunch to share and carbo load together.
Always support your local running store when you can. No shipping and the immediate gratification of having what you need and keeping a shop open near you. Ask if they’ll meet whatever catalog price you saw too – it never hurts to ask and a good business person can always find a polite way to state what they cannot do.
Volunteer at a race – often you can still run it and maybe at a reduced fee in exchange for your time. It is a fun and different way to be involved and it is what keeps area races going.
Fall is a key time for shoe models to change and whenever you see the new shoe guides hit the newsstand that means it is time to pick up whatever model you were running in for a better price as it goes off of the shelf. If you are a very common size you may need to jump on this a bit sooner to get your shoes but the pay off is worth it. They do not go bad in the box and most folks do not see a shoe size change annually. Roadrunner, REI, and zappos are all good sites for shoe sales when the style season ends.
Buying multiple pairs of shoes that work well for you does a few things. You are not pressured by style change when they phase out something that is working well for you. Secondly when you rotate shoes they last longer on account of the fact that the supportive foam (the only thing that really wears out sometimes on a shoe) has 48 hours to rebound every time you run your shoes. Getting them an air-out time and allowing foam to recover allows me to run two pair at a time, possibly 50-100 miles further than I could otherwise. Many runners benefit from this practice and it adds up over the cost of several pairs.
There is an increase in folks who run to work or run home after work and anyone who has an HR department at their workplace they should ask about any incentive that is offered for employee wellness or carbon savings. You are saving on gas or parking fees, gym membership and keeping your workplace insurance bills low so anything you can gain in reimbursement would be gravy.
Several folks have gotten a spouse, relative or buddy to run and this replaces their time at the bar or coffee stop with a cheap and healthy habit they do together.
Switch to real food. Better for you and less money too. Often times an easy grocery store substitute can replace expensive energy gels and Gatorade. Diluted fruit juice works for some folks and others just use less powder than the mix calls for (and Gatorade powder is far better and cheaper than paying for water and high fructose corn syrup) fruit leather, pretzels, honey, or any road tested thing you like is less money than a Powerbar. I am a big fan of PB&J on wheat.
Our area running clubs; Elkins Roadrunners and WV Mountain Trail Runners are very affordable ways to meet folks and their events are low budget and very fun affairs. Sometimes there will be apparel available that is great for running in and some clubs do get discounts from retailers – it pays to ask.
Your loved ones now know you are a runner so be specific when your birthday or Christmas comes and give them your shoe size and model; for what is the most costly and most often purchased item on your list.
Remember that big races are now often giving out technical fabric race shirts and these are your "two for one" deals on running apparel. When it comes to outerwear, shorts and shoes: this often remains an expensive spot in the starting runner’s budget. Remember that in days of old, wool was the original technical fiber and it still works great for everything but summer running. It is also already in the closet or at the secondhand store. I have always been a deal hound at the army/navy store for this kind of technical clothing for being outside. A funny and informative recent column sent Runners World staffers to the big box stores to shop out any clothing that looked like it would get them through weekly mileage and they only had $100 to spend for a complete outfit. Sports Authority and Amazon came up as the best bets for this shopping challenge. Two stores had brand name shoes and the shoes were similar to the manufacturer’s regular shoes with technology that was just several year older than new – yet good. Clothing from Starter, Champion, and Nike all turned out have some items that were acceptable to the testers, just simply did not last as long as what they were accustomed to. (Understand that the RW magazine editors all run in the newest free stuff to product test every month so they set the bar unfairly high.)
Runners World polled folks on their spending habits and found that 3% folks spent less than $100/year on running. The largest group 28% spent $250-499/year on running and an almost equally large number spent more than $1000/year ( I would guess that this accounts for travel to destination events) Recent polling shows that runners spending has held pretty constant in the current climate as well. Folks have a good habit that they cannot give up and they will continue to run even if they downsize a bit.
I hope some of these ideas and tips will help get you further this year. If you have others please post them to the facebook site.
Save your money for shoes or running shorts and let’s talk about tricks for getting more miles out of your recreation budget.
Some of the best tips from our friends at Runners World include:
Local races are cheaper, sometimes offer food and are a great way to meet new running partners. The side benefits – you may be the fastest one there or for your division and this can be a prize category along with bragging rights. Always plan ahead for your race and pre-register. For big races this can save you $25 on the entry fee. If you travel to run then plan to carpool and room share with running buddies to trim costs. Pack a lunch to share and carbo load together.
Always support your local running store when you can. No shipping and the immediate gratification of having what you need and keeping a shop open near you. Ask if they’ll meet whatever catalog price you saw too – it never hurts to ask and a good business person can always find a polite way to state what they cannot do.
Volunteer at a race – often you can still run it and maybe at a reduced fee in exchange for your time. It is a fun and different way to be involved and it is what keeps area races going.
Fall is a key time for shoe models to change and whenever you see the new shoe guides hit the newsstand that means it is time to pick up whatever model you were running in for a better price as it goes off of the shelf. If you are a very common size you may need to jump on this a bit sooner to get your shoes but the pay off is worth it. They do not go bad in the box and most folks do not see a shoe size change annually. Roadrunner, REI, and zappos are all good sites for shoe sales when the style season ends.
Buying multiple pairs of shoes that work well for you does a few things. You are not pressured by style change when they phase out something that is working well for you. Secondly when you rotate shoes they last longer on account of the fact that the supportive foam (the only thing that really wears out sometimes on a shoe) has 48 hours to rebound every time you run your shoes. Getting them an air-out time and allowing foam to recover allows me to run two pair at a time, possibly 50-100 miles further than I could otherwise. Many runners benefit from this practice and it adds up over the cost of several pairs.
There is an increase in folks who run to work or run home after work and anyone who has an HR department at their workplace they should ask about any incentive that is offered for employee wellness or carbon savings. You are saving on gas or parking fees, gym membership and keeping your workplace insurance bills low so anything you can gain in reimbursement would be gravy.
Several folks have gotten a spouse, relative or buddy to run and this replaces their time at the bar or coffee stop with a cheap and healthy habit they do together.
Switch to real food. Better for you and less money too. Often times an easy grocery store substitute can replace expensive energy gels and Gatorade. Diluted fruit juice works for some folks and others just use less powder than the mix calls for (and Gatorade powder is far better and cheaper than paying for water and high fructose corn syrup) fruit leather, pretzels, honey, or any road tested thing you like is less money than a Powerbar. I am a big fan of PB&J on wheat.
Our area running clubs; Elkins Roadrunners and WV Mountain Trail Runners are very affordable ways to meet folks and their events are low budget and very fun affairs. Sometimes there will be apparel available that is great for running in and some clubs do get discounts from retailers – it pays to ask.
Your loved ones now know you are a runner so be specific when your birthday or Christmas comes and give them your shoe size and model; for what is the most costly and most often purchased item on your list.
Remember that big races are now often giving out technical fabric race shirts and these are your "two for one" deals on running apparel. When it comes to outerwear, shorts and shoes: this often remains an expensive spot in the starting runner’s budget. Remember that in days of old, wool was the original technical fiber and it still works great for everything but summer running. It is also already in the closet or at the secondhand store. I have always been a deal hound at the army/navy store for this kind of technical clothing for being outside. A funny and informative recent column sent Runners World staffers to the big box stores to shop out any clothing that looked like it would get them through weekly mileage and they only had $100 to spend for a complete outfit. Sports Authority and Amazon came up as the best bets for this shopping challenge. Two stores had brand name shoes and the shoes were similar to the manufacturer’s regular shoes with technology that was just several year older than new – yet good. Clothing from Starter, Champion, and Nike all turned out have some items that were acceptable to the testers, just simply did not last as long as what they were accustomed to. (Understand that the RW magazine editors all run in the newest free stuff to product test every month so they set the bar unfairly high.)
Runners World polled folks on their spending habits and found that 3% folks spent less than $100/year on running. The largest group 28% spent $250-499/year on running and an almost equally large number spent more than $1000/year ( I would guess that this accounts for travel to destination events) Recent polling shows that runners spending has held pretty constant in the current climate as well. Folks have a good habit that they cannot give up and they will continue to run even if they downsize a bit.
I hope some of these ideas and tips will help get you further this year. If you have others please post them to the facebook site.
Friday, September 10, 2010
Race Prep notes
Race preparations –
“Emotion is a direct manifestation of a person’s appraisal of any given situation”
Here is a rambling selection of important thoughts about your upcoming big day. You have worked hard and deserve an afternoon that will be enjoyable enough that you are surprised, delighted and want to do it again. So keep these things in mind – as they may help you to that end.
Do not try anything new on race day. That means no new thing. You will have tested your diet, your socks, your hydration plan, your sports wear etc. on runs prior to the race so that you can put your best effort forward with the confidence that “this works, I tried it last week”. Having your bag packed the night before and your breakfast laid out downstairs allows you to get to sleep naturally dreaming about the crowds screaming your name as you cross the finish line strong and in charge of your race. Not all of your big runs end like this one, so just like Christmas morning – you need a plan and you begin drawing it up right now.
The week of your race try to add one hour of sleep to each night’s schedule (so that if you normally sleep 7 hrs/night try to get 8hrs, every night) because while we will not taper for this event - your body needs to rejuvenate from all the training to run at your best. We improve while at rest - not while working out. So race week is a time when you cannot cram for the test, you need to bide your time and relax as best you can. While many American feel more is better; without adequate rest - fitness adaptations may occur short term but ultimately are not retained.
Carbohydrate loading for this length of race is risky. You will be able to eat your normal diet, a good breakfast 2 hours before your race and have enough glycogen in your muscles to run the entire race. More food may create issues with gastric emptying and lead to cramps. Eat light and right as you would before a morning run and you’ll be fine – avoid risky foods 2-3 days before your race. Not a good time to get food poisoning or an upset stomach. With an afternoon race you may need to adjust your breakfast time on race morning to eat later than you normally would eat breakfast – you will try this out the week before on your long turn to confirm that it works for you. Some runners give up dairy for 30 hours preceding a race so as to not feel bogged down in the GI system – I have tried this and have not seen a clear advantage to doing so.
Caffeine is a proven performance enhancer for runners and is a legal substance under USATF rules. One to three cups will have negligible effect on hydration and will boost energy level. If you currently use caffeine do not skip it on race day. That being said – you should read the post on our facebook site – which is a discussion of the abuse of caffeine and it’s hazards – along with a link that has the amount of caffeine in many consumer products. You should know what you are taking.
Begin planning now for your bathroom break and time it to be before your race time. You’ll feel better. Races nearly always have a bathroom (typically port-o-johns) but paper may be in short supply.
Physiology studies have shown that you can train your body to have a time of day where cardio-fitness and oxygen intake is optimized. Many folks begin a pattern or running at the time of their race start and this has been proven to be helpful in race performance.
Review your race goals the night before your event. Have a Plan A, and a Plan B so that you are prepared. Keep a positive dialogue about these goals and your race day performance. You trained, you put in the work, and you can do this.
Consider a “dress rehearsal” for your race. Do one of your long runs as you would run your race event.
Wear what you hope to wear on race day
Securely tie your shoes
Eat your race breakfast, two hours before your run and ensure you are hydrated
Drink your caffeine if you normally do
Use all the same techniques you hope to employ on race day
Run at the same time as your event
Be prepared for weather changes and have these items with you
Check and calculate your pace for a “three stage race”
Visualize a strong finish and success
Pack your race day bag the night before with everything you’ll need.
Water bottle, recovery food, safety pins for your race number, Running shoes, socks, shorts or tights, shirt, wind layer, hat, gloves, a dry change of clothes for post race, your watch, toilet paper (races with big crowds are notorious for running out), sunscreen, glasses, car keys, a few dollars, phone, camera, coffee/cup
Trim your toenails very carefully a week or more before your race, so that any mistakes can grow out a bit prior to the big day. If you do not trim you could get “black toe” or lose a nail from pounding in the shoe.
While racing you need to keep in mind some etiquette issues that are “rules of the road” when running in large groups that help everyone have a good race day.
· Line up according to how fast you run or walk – slower participant to the back for safety and courtesy. Do not go out faster than you intend to run.
· If you drop something at the race start do not stop to pick it up. You endanger yourself and those around you. If you need to tie a shoe, step to the side of the course.
· Strive to run or walk in a straight line and look before you veer, spit or blow your nose. If you are taking walk breaks step to the side of the course.
· Do not walk or run more than two abreast, doing so create congestion on the course and may lead to irrational behavior from runners who feel compelled to pass.
· If you stop at the aid station to eat or drink, consume these items past the aid station and on the side of the course. Always use trash receptacles and never litter on course.
· If you hear “excuse me” “passing” or “on your left” you need to be aware of your surroundings and yield to the faster traffic that is passing. Runners should always indicate verbally they are passing and “thank you” should be heard regularly also.
· Cheer and encourage other on the course – help everyone to have a good day
· Thank volunteers along the course - races cannot happen without these people
· Enjoy the race, look around and savor the moment. You worked hard for this and Tom Holland says “welcome to the party!”
· Cross the finish line and keep moving - stay in race order (finishing order) so that your standings can be documented then keep walking to clear the area for others.
· Most races offer refreshment at the finish and you should enjoy the refueling while being mindful that runners on course will need some of these supplies as well.
· If you have a complaint about the event - do not tell a volunteer who is busy making a great experience for runners. Tell the race director or write your comments on a comment card and submit them. Your race director is VERY interested in your feedback, and yet he/she will not have time for your comments on race day. Always be kind to volunteers.
Warm up by simply walking around, hop, very gently stretch just to move blood supply - not to stretch muscles. By getting the pulse up a bit we are better prepared without using too much energy.
We always start slow – go out too fast and you’ll have an empty tank and may not finish your event. Run the first leg of your race relaxed and smiling, keep your effort in the PE range of 3-4.
Start the second leg of your race with a PE range of 5-6 and you are ramping up now but trying not to blow up – pace yourself
Start the third leg of your race with a PE range of 7-8.5 and really give that last stretch your best effort, keeping your running form clean. If you are not running with good form - slow down. Breathe, relax, hold your form and hang on – you’re almost there and this will hurt a little bit. But its not childbirth…
Perceived effort works at the level of our autonomic nervous system. Your body will actually make you feel very poorly right before it thinks that you cannot do any more. Athletes can train this PE center in the brain to some degree and give it greater reference. We train to go the entire distance because you have then taught your brain that you can travel this distance without blowing up – so when you get that bad feeling simply slow down, let the body recover some – and then keep going for what you trained to do.
It is never over until it really is over. It is very Ok to walk, crawl or even rest and then crawl again to finish – there is no time limit and if you are up to it; give it your best effort to finish.
NO Pain reliever on race day. I see it all the time and even among folks who should know better but the more I read and listen on this subject the more I feel compelled to advise you to not use pain reliever on race day. Here is a short list of reasons.
You need to stay in tune with your body and prophylactic use of pain reliever, particularly NSAID’s, (non-steroidal anti-inflamatories) has been proven DANGEROUS to runners and their bodies. If you are sore the next day you may choose to take OTC pain reliever in standard dosage with water if you and your physician say it’s OK. Running with ibuprofen (Advil), or naproxen (Alleve) in your system may truly hurt you on race day.
By limiting prostaglandins that normalize blood flow you may tax your kidneys. Your basic over-the-counter drugs may seem benign to you, but they do block important biochemical’s called prostaglandins and these do a great number of things in the body – including dilate the blood vessels to your kidney. Remember that your kidneys are something that you need, and rely on, to maintain the electrolyte balance in the body, maintain fluid balances and eliminate wastes. These NSAID’s (by blocking prostaglandins) may increase your blood pressure at a dangerous time to do so – when running – and this could trigger a TIA or CVA (stroke). NSAID’s block the enzyme cyclooxygenase that protects the heart and thus may pose greater risk to the cardiovascular system as well.
Cyclooxygenase helps protect the stomach lining from digestive acids and so when NSAID’s block the enzyme you may experience nausea, cramping, diarrhea or bleeding. Studies indicate that NSAID’s may increase the risk of Hyponatremia or “water intoxication” a problem with electrolyte imbalance.
New research says that you might take one baby aspirin every day or every other day – see the link at our FB site for the literature on this preventative for everyone to learn more - then ask your DOCTOR.
Try to reduce stress in your schedule the week before your race, plan a massage 5 days out if you want to, look back at your training log to see how much running you have been doing and feel good about your accomplishments. Before the starting gun goes off you have already won by working so hard to get here – now if you have a fun race day it is the gravy and a just reward for all this “work”. You are a runner now.
More sage wisdom and some comedy here:
“Emotion is a direct manifestation of a person’s appraisal of any given situation”
Here is a rambling selection of important thoughts about your upcoming big day. You have worked hard and deserve an afternoon that will be enjoyable enough that you are surprised, delighted and want to do it again. So keep these things in mind – as they may help you to that end.
Do not try anything new on race day. That means no new thing. You will have tested your diet, your socks, your hydration plan, your sports wear etc. on runs prior to the race so that you can put your best effort forward with the confidence that “this works, I tried it last week”. Having your bag packed the night before and your breakfast laid out downstairs allows you to get to sleep naturally dreaming about the crowds screaming your name as you cross the finish line strong and in charge of your race. Not all of your big runs end like this one, so just like Christmas morning – you need a plan and you begin drawing it up right now.
The week of your race try to add one hour of sleep to each night’s schedule (so that if you normally sleep 7 hrs/night try to get 8hrs, every night) because while we will not taper for this event - your body needs to rejuvenate from all the training to run at your best. We improve while at rest - not while working out. So race week is a time when you cannot cram for the test, you need to bide your time and relax as best you can. While many American feel more is better; without adequate rest - fitness adaptations may occur short term but ultimately are not retained.
Carbohydrate loading for this length of race is risky. You will be able to eat your normal diet, a good breakfast 2 hours before your race and have enough glycogen in your muscles to run the entire race. More food may create issues with gastric emptying and lead to cramps. Eat light and right as you would before a morning run and you’ll be fine – avoid risky foods 2-3 days before your race. Not a good time to get food poisoning or an upset stomach. With an afternoon race you may need to adjust your breakfast time on race morning to eat later than you normally would eat breakfast – you will try this out the week before on your long turn to confirm that it works for you. Some runners give up dairy for 30 hours preceding a race so as to not feel bogged down in the GI system – I have tried this and have not seen a clear advantage to doing so.
Caffeine is a proven performance enhancer for runners and is a legal substance under USATF rules. One to three cups will have negligible effect on hydration and will boost energy level. If you currently use caffeine do not skip it on race day. That being said – you should read the post on our facebook site – which is a discussion of the abuse of caffeine and it’s hazards – along with a link that has the amount of caffeine in many consumer products. You should know what you are taking.
Begin planning now for your bathroom break and time it to be before your race time. You’ll feel better. Races nearly always have a bathroom (typically port-o-johns) but paper may be in short supply.
Physiology studies have shown that you can train your body to have a time of day where cardio-fitness and oxygen intake is optimized. Many folks begin a pattern or running at the time of their race start and this has been proven to be helpful in race performance.
Review your race goals the night before your event. Have a Plan A, and a Plan B so that you are prepared. Keep a positive dialogue about these goals and your race day performance. You trained, you put in the work, and you can do this.
Consider a “dress rehearsal” for your race. Do one of your long runs as you would run your race event.
Wear what you hope to wear on race day
Securely tie your shoes
Eat your race breakfast, two hours before your run and ensure you are hydrated
Drink your caffeine if you normally do
Use all the same techniques you hope to employ on race day
Run at the same time as your event
Be prepared for weather changes and have these items with you
Check and calculate your pace for a “three stage race”
Visualize a strong finish and success
Pack your race day bag the night before with everything you’ll need.
Water bottle, recovery food, safety pins for your race number, Running shoes, socks, shorts or tights, shirt, wind layer, hat, gloves, a dry change of clothes for post race, your watch, toilet paper (races with big crowds are notorious for running out), sunscreen, glasses, car keys, a few dollars, phone, camera, coffee/cup
Trim your toenails very carefully a week or more before your race, so that any mistakes can grow out a bit prior to the big day. If you do not trim you could get “black toe” or lose a nail from pounding in the shoe.
While racing you need to keep in mind some etiquette issues that are “rules of the road” when running in large groups that help everyone have a good race day.
· Line up according to how fast you run or walk – slower participant to the back for safety and courtesy. Do not go out faster than you intend to run.
· If you drop something at the race start do not stop to pick it up. You endanger yourself and those around you. If you need to tie a shoe, step to the side of the course.
· Strive to run or walk in a straight line and look before you veer, spit or blow your nose. If you are taking walk breaks step to the side of the course.
· Do not walk or run more than two abreast, doing so create congestion on the course and may lead to irrational behavior from runners who feel compelled to pass.
· If you stop at the aid station to eat or drink, consume these items past the aid station and on the side of the course. Always use trash receptacles and never litter on course.
· If you hear “excuse me” “passing” or “on your left” you need to be aware of your surroundings and yield to the faster traffic that is passing. Runners should always indicate verbally they are passing and “thank you” should be heard regularly also.
· Cheer and encourage other on the course – help everyone to have a good day
· Thank volunteers along the course - races cannot happen without these people
· Enjoy the race, look around and savor the moment. You worked hard for this and Tom Holland says “welcome to the party!”
· Cross the finish line and keep moving - stay in race order (finishing order) so that your standings can be documented then keep walking to clear the area for others.
· Most races offer refreshment at the finish and you should enjoy the refueling while being mindful that runners on course will need some of these supplies as well.
· If you have a complaint about the event - do not tell a volunteer who is busy making a great experience for runners. Tell the race director or write your comments on a comment card and submit them. Your race director is VERY interested in your feedback, and yet he/she will not have time for your comments on race day. Always be kind to volunteers.
Warm up by simply walking around, hop, very gently stretch just to move blood supply - not to stretch muscles. By getting the pulse up a bit we are better prepared without using too much energy.
We always start slow – go out too fast and you’ll have an empty tank and may not finish your event. Run the first leg of your race relaxed and smiling, keep your effort in the PE range of 3-4.
Start the second leg of your race with a PE range of 5-6 and you are ramping up now but trying not to blow up – pace yourself
Start the third leg of your race with a PE range of 7-8.5 and really give that last stretch your best effort, keeping your running form clean. If you are not running with good form - slow down. Breathe, relax, hold your form and hang on – you’re almost there and this will hurt a little bit. But its not childbirth…
Perceived effort works at the level of our autonomic nervous system. Your body will actually make you feel very poorly right before it thinks that you cannot do any more. Athletes can train this PE center in the brain to some degree and give it greater reference. We train to go the entire distance because you have then taught your brain that you can travel this distance without blowing up – so when you get that bad feeling simply slow down, let the body recover some – and then keep going for what you trained to do.
It is never over until it really is over. It is very Ok to walk, crawl or even rest and then crawl again to finish – there is no time limit and if you are up to it; give it your best effort to finish.
NO Pain reliever on race day. I see it all the time and even among folks who should know better but the more I read and listen on this subject the more I feel compelled to advise you to not use pain reliever on race day. Here is a short list of reasons.
You need to stay in tune with your body and prophylactic use of pain reliever, particularly NSAID’s, (non-steroidal anti-inflamatories) has been proven DANGEROUS to runners and their bodies. If you are sore the next day you may choose to take OTC pain reliever in standard dosage with water if you and your physician say it’s OK. Running with ibuprofen (Advil), or naproxen (Alleve) in your system may truly hurt you on race day.
By limiting prostaglandins that normalize blood flow you may tax your kidneys. Your basic over-the-counter drugs may seem benign to you, but they do block important biochemical’s called prostaglandins and these do a great number of things in the body – including dilate the blood vessels to your kidney. Remember that your kidneys are something that you need, and rely on, to maintain the electrolyte balance in the body, maintain fluid balances and eliminate wastes. These NSAID’s (by blocking prostaglandins) may increase your blood pressure at a dangerous time to do so – when running – and this could trigger a TIA or CVA (stroke). NSAID’s block the enzyme cyclooxygenase that protects the heart and thus may pose greater risk to the cardiovascular system as well.
Cyclooxygenase helps protect the stomach lining from digestive acids and so when NSAID’s block the enzyme you may experience nausea, cramping, diarrhea or bleeding. Studies indicate that NSAID’s may increase the risk of Hyponatremia or “water intoxication” a problem with electrolyte imbalance.
New research says that you might take one baby aspirin every day or every other day – see the link at our FB site for the literature on this preventative for everyone to learn more - then ask your DOCTOR.
Try to reduce stress in your schedule the week before your race, plan a massage 5 days out if you want to, look back at your training log to see how much running you have been doing and feel good about your accomplishments. Before the starting gun goes off you have already won by working so hard to get here – now if you have a fun race day it is the gravy and a just reward for all this “work”. You are a runner now.
More sage wisdom and some comedy here:
Friday, September 3, 2010
Most Embarassing Moments
Most embarrassing moments
“The only cure for vanity is laughter and the only fault deserving of laughter is vanity…”
Like it or not – stuff happens. Runners see more of it than many folks because we are getting out there and doing stuff. This subjects us to a larger than average number of foibles and comedic moments. So I asked for questiona and I got a few, which I'll cover here, and address a few more funny ones that could crash your day or your race - so pay attention. BTW many of these funny stories are second hand/first hand, while a rash of others come right out of Runners World, where you find a lot of good material - they used a forum/poll technique to gather some doozies!
For example: I was out on a run and running a trail for the first time. Working hard to keep from falling after recent rains I was focused on my footwork and never saw the dead tree limb hanging dangerously low to the trail. My hat shielded the view until after it was too late and looking skyward from my supine position I knew I had been foolish – now my head hurt too.
Ins and outs
#1The statistics say that 24% of women ages 25-44 y.o. experience some symptoms of stress incontinence. A leaky bladder while running is a more common problem for women who have given birth. Once the muscles of the pelvic floor become weakened anything from a cough to a fast run can cause a problem. Kegel exercises can help rehabilitate and strengthen pelvic floor muscles and effectively cure most incontinence. To find the muscles, stop your urine stream while going to the bathroom. Practice contracting and relaxing the muscles for 10 second repetitions as often each day as you can. Some runners say a tampon can help prevent leakage and help maintain muscle tone.
#2 Adding fiber in your diet can make you more regular and then able to schedule your movements to occur before a run. Caffeine can speed the movement of waste through your system and thus aid your scheduling issues. Running jostles your system and diverts blood from the digestive tract to legs and muscles elsewhere and this can cause cramping and/or an emergency pit stop if you have not already taken care of business. On race day many folks have eaten two hours or more before the gun and then had something small (that they know will sit well) 30 minutes before race time. On long runs in the countryside do not forget to carry a few sheets of paper in a zip-lock bag!
Worst case scenario preparedness: Country roads afford a lot of privacy oftentimes and you learn which spots on your route have more cover. I carry a kit that works well on race day - and doubles as a country roads emergency kit.
I use a big zip-lock bag style "kit" and in it I place:
Some TP,
A freezer zip-lock
One really tough garbage bag
Hand gel.
This kind of kit easily fits in a fanny pack or cargo pocket and is discrete. TP and the zip lock and gel can handle any spontaneous need to urinate for a female and allows me to pack out my TP easily to pitch later.
The garbage bag works the same way I might clean up after my dog in the city. BM goes on the ground and TP accompanies the stool. Then with a hand inside the bag as a glove, I scoop the whole thing into the garbage bag and then seal it into the zip-lock for disposal later, anywhere I'd pitch a diaper. I have found that in several national parks the rangers actually teach this technique as a means to "pack it in pack it out" and if the site chosen is softer ground or snow this works just fine with no evident trace. Things do happen out there and this kit has saved me and comrades on numerous occasions.
Sweat – it can stain clothes and moisture makes some colors transparent…
From a runner – “I purchased 3 pairs of running shorts. Identical except in color. They had a very light mesh liner that made them great for summer workouts in the Georgia heat. I bought black, blue and yellow. I loved these shorts and in fact I still use them from time to time. One day I set out wearing the yellow shorts on a run from my house to a well used local park. Along the way I noticed a few interesting glances and some folks staring directly at my crotch. I didn't really think much about it until I got home and realized that these awesome yellow shorts had become increasingly see- through as I sweat during my run. I hope the folks I encountered enjoyed a good show. I still have those yellow shorts but I never wear them. They serve as a reminder to stick with dark colors”
Besides giving the public a good show you may find excessive sweating can cause blistering. Body glide, Vaseline, Aquaphor, or even anti-perspirant applied to the trouble areas can help – this includes feet.
Chafing and “number 11” syndrome
Salt in sweat can cause chafing too and on long runs this is something to look out for – I know folks who use a bandanna to brush off and wipe down troublesome areas ahead of time.
Runs over a certain distance (varies by runner) will always cause chafing. The most common for men is thighs and nipples. The “number 11” comes from the blood stains on the jersey of an unprotected guy who was not told to tape, apply body glide or even breathe right strips to nipples to avoid this problem.
Blood in your urine - haematuria – is a condition that 20% of the (Runner’s World) poll reported having suffered after a long run. Runners World says that “Sometimes on a long run cells in the kidneys may leak or bleed or the bladder can suffer injury as well from all the jostling. While not normal – some folks are prone to this and the condition resolves within 48 hours. If it does not – seek medical attention.” My learning from nursing school tells me that this might be rhabdomyolysis which more specifically is myoglobin in the urine and this is coming from the extreme tearing down of muscle tissue. This muscle tissue contains myoglobin – similar to the oxygen carrying, hemoglobin in your blood and it would leave urine a rust or dark, red- brown color. If you are losing large amounts of potassium rhabdomyolysis could be a consequence as well. This too would not be a normal occurrence and can lead to complications, thus it warrants a visit to the doctor.
Knowing the route - From a runner, “I have very bad night vision. In order to avoid running into some pedestrians, I ran towards the edge of the sidewalk, in between two poles. Turns out, there was a sign in between the two poles that I didn't see and I ran right into it. I hit my head pretty hard and stumbled backwards before trying to keep running.” There are lots of good lighting systems and tools available and I run with a light on my head and one in my hand. The one in my hand is for making sure others see me. The one on my head keeps track of the ground, but honestly when you run a route a lot you learn where the mean dog is, who is always late to work and driving fast, and which guy will never miss a puddle. Know the hazards in advance if you can.
Tying your shoes - The racers are in the chute and the gun fires. The runner who bends over to tie their shoe at the start of the race is knocked over by the wave of racers flooding on to the course. This story has been related to me more than once and the runner had not learned to tie correctly or did not double knot and certainly did not move to the side of the course to re-tie or else I would not be re-telling the sad tale. The other big one is shoes tied with an unmovable bow and the loop catching on something – sending the runner horizontal. You can tuck the loops in and single tie them correctly to keep them done up. See our facebook site for a link on how to tie a proper bow (I laughed too, but it works).
Gear check - From a runner “I was running my first marathon in 1997. I was about at the 18 to 19 mile mark, when another runner caught up to me only to inform me of a gaping hole in my black running tights that were showing my white undergarments. I learned to do pre-checks on gear before I wear it.” I have heard of racers showing up at the race without their bib or timing chip. Check your stuff the night before and pre-pack so that you can be confident of an easy day.
Know thy schedule: From a runner “My boyfriend and I had registered ahead of time for the race which was advertised as beginning at 9:30. I was pretty nervous and was definitely in pre-race solitary mode while stretching at my car. At around 9:10 a crowd was gathering around the start and my boyfriend - honoring my pre-race alone time - told me he was going to make his way to the start. I stayed at my car stretching until I heard a gun and the pack of runners come streaming by me. The race had started at 9:15!”
Plan ahead – and nothing new on race day: From a runner “I ran my first marathon (Philly) and INHALED my jelly beans in front of the crowds. I couldn't breathe! I was doubled over, choking, and someone had to smack me in the back. The beans came flying out - everyone cheered.”
Animal encounters
Dogs: find out what is the dogs territory and always have a heads up attitude about his fence, tie up or lack there of. Never run from a dog – you’ll loose in the speed interval and then you’re too tired to look threatening. Stand your ground, pick up something to wave around if you have to and look that dog in the eye and tell him to “GO HOME!” Always thank dog owners who restrain their dogs – and I have found that if you wave and look upstanding to the owner that is reflected in the dog’s attitude. Sometimes that dog is even tied up the next day!
Other wild things – from a runner, “After a couple of miles of plodding along the sidewalk, I approached a flock of 8-12 Canadian Geese in my path. I remember thinking, "They'll move." Well, when I got within about 10 feet, they sprang their multiple pinching beak assault. They didn't so much attack me individually as much as they assailed me as one formidable presence.” From yet another runner “running on the Main Street of the town I live near on a really foggy Saturday morning, I couldn't see 2 feet around me. The next thing I knew this huge deer charges from the alley and plows right into me. WHAM! I flew into the street, scraped my knees, bit my tongue and the deer just kept going.”
Do try to find routes that minimize wildlife disturbance and sometimes just asking about the local fauna helps. Bear bells for trail runs, pepper spray for downtown Philly, find out what you need to not miss your run.
Automobile vs. runner - You know you are never going to win this one – so no bullfighting please. You should face traffic and take off your headphones but also keep these great ideas from Jeff Galloway in mind.
Watch and prepare to make fast adjustments, many runners have had to dive for the ditch or leap the hedgerow as the motorist dropped their cell phone and reached to catch it.
Plan ahead where you might jump to or which side of the turn offers best visibility
Wear reflective gear, not just at night. Think “can I be seen easily, from a mile away?”
Understand that you cannot understand the driver’s mentality. Drunk, late for church, maybe they’re texting, or unable to run and resentful of you for getting out and having such a good time. People act like they are anonymous in their cars oftentimes. So WAVE, let them know that you see them and let them see you better, be neighborly and BE the change you wish to see in the world…(you’ll be amazed how many wave back – esp. in WV) the post about traffic survival talks a lot more about this idea because it is so important.
I am just out here doing my thing - “I have run past a drug deal, an underage beer party and two lovers in the backseat of the car – not on the same run. I keep quiet feet and I nod but keep moving. Some of those folks appreciated that I ‘kept my head down’ and just looked non-threatening - I think the folks in the car never even noticed me.”
Maybe a new outfit? From a runner, “On race day I went in to use the porta-potty and forgot to lock the door. I had to pull my outfit down to go. I was just starting to pull it up when someone just opened the door on me. All 30 or so people standing in line got a good show of me in my birthday suit. I thought the rule when waiting in a porta-potty line was to wait till you see someone come out before you try to go in - or at the very least knock first.”
“The only cure for vanity is laughter and the only fault deserving of laughter is vanity…”
Like it or not – stuff happens. Runners see more of it than many folks because we are getting out there and doing stuff. This subjects us to a larger than average number of foibles and comedic moments. So I asked for questiona and I got a few, which I'll cover here, and address a few more funny ones that could crash your day or your race - so pay attention. BTW many of these funny stories are second hand/first hand, while a rash of others come right out of Runners World, where you find a lot of good material - they used a forum/poll technique to gather some doozies!
For example: I was out on a run and running a trail for the first time. Working hard to keep from falling after recent rains I was focused on my footwork and never saw the dead tree limb hanging dangerously low to the trail. My hat shielded the view until after it was too late and looking skyward from my supine position I knew I had been foolish – now my head hurt too.
Ins and outs
#1The statistics say that 24% of women ages 25-44 y.o. experience some symptoms of stress incontinence. A leaky bladder while running is a more common problem for women who have given birth. Once the muscles of the pelvic floor become weakened anything from a cough to a fast run can cause a problem. Kegel exercises can help rehabilitate and strengthen pelvic floor muscles and effectively cure most incontinence. To find the muscles, stop your urine stream while going to the bathroom. Practice contracting and relaxing the muscles for 10 second repetitions as often each day as you can. Some runners say a tampon can help prevent leakage and help maintain muscle tone.
#2 Adding fiber in your diet can make you more regular and then able to schedule your movements to occur before a run. Caffeine can speed the movement of waste through your system and thus aid your scheduling issues. Running jostles your system and diverts blood from the digestive tract to legs and muscles elsewhere and this can cause cramping and/or an emergency pit stop if you have not already taken care of business. On race day many folks have eaten two hours or more before the gun and then had something small (that they know will sit well) 30 minutes before race time. On long runs in the countryside do not forget to carry a few sheets of paper in a zip-lock bag!
Worst case scenario preparedness: Country roads afford a lot of privacy oftentimes and you learn which spots on your route have more cover. I carry a kit that works well on race day - and doubles as a country roads emergency kit.
I use a big zip-lock bag style "kit" and in it I place:
Some TP,
A freezer zip-lock
One really tough garbage bag
Hand gel.
This kind of kit easily fits in a fanny pack or cargo pocket and is discrete. TP and the zip lock and gel can handle any spontaneous need to urinate for a female and allows me to pack out my TP easily to pitch later.
The garbage bag works the same way I might clean up after my dog in the city. BM goes on the ground and TP accompanies the stool. Then with a hand inside the bag as a glove, I scoop the whole thing into the garbage bag and then seal it into the zip-lock for disposal later, anywhere I'd pitch a diaper. I have found that in several national parks the rangers actually teach this technique as a means to "pack it in pack it out" and if the site chosen is softer ground or snow this works just fine with no evident trace. Things do happen out there and this kit has saved me and comrades on numerous occasions.
Sweat – it can stain clothes and moisture makes some colors transparent…
From a runner – “I purchased 3 pairs of running shorts. Identical except in color. They had a very light mesh liner that made them great for summer workouts in the Georgia heat. I bought black, blue and yellow. I loved these shorts and in fact I still use them from time to time. One day I set out wearing the yellow shorts on a run from my house to a well used local park. Along the way I noticed a few interesting glances and some folks staring directly at my crotch. I didn't really think much about it until I got home and realized that these awesome yellow shorts had become increasingly see- through as I sweat during my run. I hope the folks I encountered enjoyed a good show. I still have those yellow shorts but I never wear them. They serve as a reminder to stick with dark colors”
Besides giving the public a good show you may find excessive sweating can cause blistering. Body glide, Vaseline, Aquaphor, or even anti-perspirant applied to the trouble areas can help – this includes feet.
Chafing and “number 11” syndrome
Salt in sweat can cause chafing too and on long runs this is something to look out for – I know folks who use a bandanna to brush off and wipe down troublesome areas ahead of time.
Runs over a certain distance (varies by runner) will always cause chafing. The most common for men is thighs and nipples. The “number 11” comes from the blood stains on the jersey of an unprotected guy who was not told to tape, apply body glide or even breathe right strips to nipples to avoid this problem.
Blood in your urine - haematuria – is a condition that 20% of the (Runner’s World) poll reported having suffered after a long run. Runners World says that “Sometimes on a long run cells in the kidneys may leak or bleed or the bladder can suffer injury as well from all the jostling. While not normal – some folks are prone to this and the condition resolves within 48 hours. If it does not – seek medical attention.” My learning from nursing school tells me that this might be rhabdomyolysis which more specifically is myoglobin in the urine and this is coming from the extreme tearing down of muscle tissue. This muscle tissue contains myoglobin – similar to the oxygen carrying, hemoglobin in your blood and it would leave urine a rust or dark, red- brown color. If you are losing large amounts of potassium rhabdomyolysis could be a consequence as well. This too would not be a normal occurrence and can lead to complications, thus it warrants a visit to the doctor.
Knowing the route - From a runner, “I have very bad night vision. In order to avoid running into some pedestrians, I ran towards the edge of the sidewalk, in between two poles. Turns out, there was a sign in between the two poles that I didn't see and I ran right into it. I hit my head pretty hard and stumbled backwards before trying to keep running.” There are lots of good lighting systems and tools available and I run with a light on my head and one in my hand. The one in my hand is for making sure others see me. The one on my head keeps track of the ground, but honestly when you run a route a lot you learn where the mean dog is, who is always late to work and driving fast, and which guy will never miss a puddle. Know the hazards in advance if you can.
Tying your shoes - The racers are in the chute and the gun fires. The runner who bends over to tie their shoe at the start of the race is knocked over by the wave of racers flooding on to the course. This story has been related to me more than once and the runner had not learned to tie correctly or did not double knot and certainly did not move to the side of the course to re-tie or else I would not be re-telling the sad tale. The other big one is shoes tied with an unmovable bow and the loop catching on something – sending the runner horizontal. You can tuck the loops in and single tie them correctly to keep them done up. See our facebook site for a link on how to tie a proper bow (I laughed too, but it works).
Gear check - From a runner “I was running my first marathon in 1997. I was about at the 18 to 19 mile mark, when another runner caught up to me only to inform me of a gaping hole in my black running tights that were showing my white undergarments. I learned to do pre-checks on gear before I wear it.” I have heard of racers showing up at the race without their bib or timing chip. Check your stuff the night before and pre-pack so that you can be confident of an easy day.
Know thy schedule: From a runner “My boyfriend and I had registered ahead of time for the race which was advertised as beginning at 9:30. I was pretty nervous and was definitely in pre-race solitary mode while stretching at my car. At around 9:10 a crowd was gathering around the start and my boyfriend - honoring my pre-race alone time - told me he was going to make his way to the start. I stayed at my car stretching until I heard a gun and the pack of runners come streaming by me. The race had started at 9:15!”
Plan ahead – and nothing new on race day: From a runner “I ran my first marathon (Philly) and INHALED my jelly beans in front of the crowds. I couldn't breathe! I was doubled over, choking, and someone had to smack me in the back. The beans came flying out - everyone cheered.”
Animal encounters
Dogs: find out what is the dogs territory and always have a heads up attitude about his fence, tie up or lack there of. Never run from a dog – you’ll loose in the speed interval and then you’re too tired to look threatening. Stand your ground, pick up something to wave around if you have to and look that dog in the eye and tell him to “GO HOME!” Always thank dog owners who restrain their dogs – and I have found that if you wave and look upstanding to the owner that is reflected in the dog’s attitude. Sometimes that dog is even tied up the next day!
Other wild things – from a runner, “After a couple of miles of plodding along the sidewalk, I approached a flock of 8-12 Canadian Geese in my path. I remember thinking, "They'll move." Well, when I got within about 10 feet, they sprang their multiple pinching beak assault. They didn't so much attack me individually as much as they assailed me as one formidable presence.” From yet another runner “running on the Main Street of the town I live near on a really foggy Saturday morning, I couldn't see 2 feet around me. The next thing I knew this huge deer charges from the alley and plows right into me. WHAM! I flew into the street, scraped my knees, bit my tongue and the deer just kept going.”
Do try to find routes that minimize wildlife disturbance and sometimes just asking about the local fauna helps. Bear bells for trail runs, pepper spray for downtown Philly, find out what you need to not miss your run.
Automobile vs. runner - You know you are never going to win this one – so no bullfighting please. You should face traffic and take off your headphones but also keep these great ideas from Jeff Galloway in mind.
Watch and prepare to make fast adjustments, many runners have had to dive for the ditch or leap the hedgerow as the motorist dropped their cell phone and reached to catch it.
Plan ahead where you might jump to or which side of the turn offers best visibility
Wear reflective gear, not just at night. Think “can I be seen easily, from a mile away?”
Understand that you cannot understand the driver’s mentality. Drunk, late for church, maybe they’re texting, or unable to run and resentful of you for getting out and having such a good time. People act like they are anonymous in their cars oftentimes. So WAVE, let them know that you see them and let them see you better, be neighborly and BE the change you wish to see in the world…(you’ll be amazed how many wave back – esp. in WV) the post about traffic survival talks a lot more about this idea because it is so important.
I am just out here doing my thing - “I have run past a drug deal, an underage beer party and two lovers in the backseat of the car – not on the same run. I keep quiet feet and I nod but keep moving. Some of those folks appreciated that I ‘kept my head down’ and just looked non-threatening - I think the folks in the car never even noticed me.”
Maybe a new outfit? From a runner, “On race day I went in to use the porta-potty and forgot to lock the door. I had to pull my outfit down to go. I was just starting to pull it up when someone just opened the door on me. All 30 or so people standing in line got a good show of me in my birthday suit. I thought the rule when waiting in a porta-potty line was to wait till you see someone come out before you try to go in - or at the very least knock first.”
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