Mojo for Running Blog

Two Reasons Why You Shouldn't Do Your First Marathon

2012-01-26T03:30:25Z

As much as I am a fan of marathons, I don't think everyone should do one, and it's important to do it for the right reasons. Here are two specific reasons that would be the wrong reason to decide to do a marathon.

Stretch and Strengthen to Prevent Knee Pain

2012-01-09T20:20:34Z

Extremely helpful video for preventing and understanding knee pain in runners. This Navy physical therapist does an outstanding job of explaining how to stretch and strengthen to prevent knee pain and IT band pain.

Runners: Grab Your Pencils - or Calculators

2011-12-31T17:49:42Z

It's time to pore over your 2011 running journal, to add up your mileage and discover whether you met your goals.

Maintain Your Mileage Right Through the Year's End

2011-12-29T04:51:13Z

We've almost polished off another year of running. Hopefully, at the start of 2011 you analyzed your running during 2010 and set new, higher, yet realistic goals for 2011. One of them, logically, would be your total mileage and average weekly mileage. As we bring 2011 to a close, don't back off. You've got only a couple more days. Make them count. On Sunday, January 1st, you'll be looking back over your running journal and adding up your miles.

I hope you are already thinking about next year.

When Life Disrupts Your Running Schedule

2011-10-31T17:04:50Z

It's a given that, no matter how dedicated you are, there will be times when your training is hijacked by factors beyond your control.

One of the kids is sick
The weather is horrible
You have to work overtime
The kids' activities at school demand your time
One of your parents is ill
You have an injury

And I could go on, right? If none of these things has disrupted your training, dare I say, you may not be human? It's inevitable that these things happen.

Sometimes it's a good thing that gets in the way of your training. Yes, that can be the case. This is often true during the holidays. Maybe you have so many social events that you end up missing several days of training. I would not ever say to skip a party or social event to run. Seriously, your social life is part of what keeps you healthy.

By the way, I would say it's a huge mistake to miss your run because you are playing a computer game, chatting on Facebook or watching TV, but I digress.

Let's just accept that there will be times when you miss your run. Here's what I recommend:

Pretend you planned it that way. Now, of course, hopefully, you would have done everything within your power to get your run in, but let's say it just wasn't possible. Then, go to your training schedule and, whatever number of miles you were to do that day, erase it or cross it out and write in the word "REST."

Yep. Now it all looks different. Now, you didn't miss a planning running day after all. How about that? Now you can feel better, right?

Of course, I realize you are saying, "What kind of advice is that? Who would I be kidding?"

Wait. Think about it. You do have rest days built into your schedule. Remember, rest is an integral part of running training. Yes, you probably already had rest days strategically included. I realize that, but this way you just end up with one more. Think of it, then, as more like a taper week. Sure, it's not the right time in your schedule for a taper week, or if you are, in fact, tapering, adding another rest day means more rest than you think is prudent, but really, how much can it hurt? Don't beat yourself up about having an extra rest day!

Sometimes I've worked with runners who get sick and miss several days of training the week before a big race. They get terribly worried that it will ruin their race. Not at all. How well you perform in a race is determined by what you've been doing, how you've been training for the past months, not the past week. If you've been ill, the most important thing is to do what you need to get you recovered quickly. And in case you haven't heard about it, there is a rule of thumb about when you have a cold. The general consensus is that it's okay to train if the illness is above the neck AND you have no fever, but if it's in your chest, forget it. Of course, every person is different. I'm no doctor, and I always recommend listening to the advice of medical professionals.

So, as we enter the holidays and you, no doubt, will have a harder than usual time sticking to your running schedule, do the very best you can to get in every scheduled run, but if, sometimes, you can't do it, treat it as an extra rest day, and look forward to better runs for the next few days as the result of the extra rest.

Great Matt Fitzgerald Article

2011-10-02T00:33:43Z

From an article by Matt Fitzgerald on Active.com:

"First of all, you should do something. A lot of runners assume 10 minutes is not enough time to do anything that will make a difference to their running, but that's not true. You can burn anywhere from 100 to 200 calories in 10 minutes of running. Do that 20 times a year instead of taking a day off because you "don't have enough time" and you'll prevent a pound of weight gain — or lose a pound."

From an excellent article titled "10-Minute Plyometric Workout" by Matt Fitzgerald, published on Active.com.

I couldn't agree more. I've often heard experienced runners say, "Well, I only could have gotten in a couple of miles and if I can't do four, it's just not worth getting sweaty."

I think that's definitely the wrong way to look at it. As Fitzgerald said, those miles add up. Added up over a lifetime, imagine the impact. Additionally, you never know what interruptions may occur the next day or later in the week. I say jump on any opportunity; we all live busy lives. Twenty minutes is precious.

The main thrust of Fitzgerald's article is about plyometrics. Essentially, that means any workout/exercise that involves an explosive, jumping movement. Such training will, literally, worl magic for your running, but, and this is huge BUT, not everyone can or should do plyometrics. Many people will become injured.

You should not try to incorporate plyometric exercises into your training unless you are very fit, not just from running but from strength training, proper stretching, and a variety of cross training. Do not try it if you have any nagging injuries. It will certainly set back, if not reinjure, anyone recovering from plantar fasciitis, but I'm sure other conditions would be worsened by it.

Like so many other things, it's very good for you if it doesn't hurt you. Someone in their 20's who runs 30 or more miles a week, takes a spinning class each week, plays tennis, stretches, strength trains and is of ideal weight would likely be a good candidate.

Someone who is in their 40's, runs less than 20 miles a week and does no other training, should not even try it.

That's two extreme examples. My point is to be careful. Lots of workouts are outstanding for the right people, but you have to work up to the fitness level appropriate to tackle such workouts. You may be able to do them, but that doesn't mean you won't get injured.

If you decide you are appropriately fit to inforporate plyometric training, begin with just one of these exercise in each session and do just a handful of reps. If it doesn't hurt when you do it and you have no pain the next day or the day after that, then add a second one of the exercises. In this way, if you do have any pain, you will know which of the exercises caused it.

Like any change in your training, you have to incorporate plyometrics gradually, AND, this is intense; so, do not ever do plyometric workouts two days in a row. The hard/easy principle applies here, too.

All that said, plyometrics will make you faster; I think Matt Fitzgerald really knows what he is talking about.

Pete Nelson, Reinvented

2011-09-01T02:54:34Z

One thing we're learning is that it's possible to reinvent yourself, to become a new and improved 'you.'

I listened to a program on TV the other night in which a Dr. Lodge was reporting on his research. He says it's actually possible for people to age backwards. Just like young children who are lethargic and overweight may be biologically middle-aged, at the opposite end of the spectrum, middle-aged people, if they exercise - a lot - can become biologically younger, much younger. Dr. Lodge has written a book titled Younger Next Year, by the way.

Well, Pete Nelson, pictured here, first wrote to me over a couple years ago. He had already travelled far down the road of change. From an overweight two pack a day smoker, he had started reinventing himself and, at that time had already run his first marathon.

Here is his inspiring story in two parts: First is the original report, then his recent update.

52 yr old (young) male. Started running 2 ½ yrs ago because my son asked me to run a marathon with him. I was an athlete as a youngster and through high school enjoying all sports. Didn’t do any competitive running until I was in my 30’s and then only ran a couple 10k’s. I slowly gained weight, continued an off and on habit of smoking. (Up to two packs a day) and generally aged in poorer and poorer health. Developed Obstructive sleep apnea and high blood pressure.

One day while scratching my fat belly, watching the Masters Golf Tournament I had an epiphany! Gary Player, a mid 70’s famous golf pro, was interviewed about his game and his health. He looked great and was very active and healthy. His secret he said was twice daily sit ups and push ups as well as developing a healthy diet. I thought, heck I can do that. So I started doing two a days, 10 min each, gave up soda and started controlling my portion sizes.

In less than six months I lost nearly 60 lbs. I also at the time had just gotten a new bouncy baby Australian Sheppard puppy that I decided to walk at least a mile twice a day. That was 5 yrs ago. Since then I’ve continued to lose unhealthy weight and started running. 3 yrs ago I saw my 28 yr old son run his first marathon and I was so impressed it made me decide to quit smoking once and for all.

Then that Christmas he ask me to train for and run a spring marathon with him. I did it and have loved running ever since. I’ve learned and grown in my training knowledge and have really enjoyed the challenges and goals that I have put on myself and the accomplishments that I have achieved since committing to a healthy active life style. I only wish I would have started it sooner. Since I started running 2 ½ yrs ago, I’ve overcome sleep apnea and don’t need a Cpap machine anymore, been able to stop taking blood pressure meds due to my weight loss and improved cardio training and have run three marathons and many other shorter races.

My first marathon I ran in 4hrs51min and my last I ran in 4hr02min. I’m training for another spring marathon hoping to fly past the 4hr bearer!

I enjoyed reading how you found your way to Mojo for running. I too feel the “Mojo” and hope that my little health gains, both mental and physical will stand as an example to and an inspiration for people that know me. Running and health bring so much satisfaction if a person is patient enough and wise enough to stick to it long enough to really realize the true benefits.

Summer, 2011, Update:

I've since run 5 more marathons and have bested the 4 hr mark 4 times. with a PR of 3:45. I've run two marathons already this year and am training for another coming up in early Oct. My goal now is a BQ time of 3:35! I know I can do it either this fall or next spring. My son was the inspiration to start the journey and we've run 4 marathons together and now my daughter is training for her first which she plans to run with me in Oct. That leads me to why I decided to email you. Back when I emailed you several years ago I ordered a Mojo for running shirt. I recently ran a 1/2 marathon with both my kids as a training run. Running has been a huge blessing in my life, and I hope that you are inspiring more and more people to step up and enjoy the world of running. Good luck and thanks for your inspiration!

Thanks for YOUR inspiration, Pete! One day, I'll plan a destination race in the Minnesota area, and I hope you'll join us.

5 Ways to Get Off a Running Plateau

2011-08-21T23:33:12Z

Have you ever trained hard just to discover that your fitness - or speed - doesn't seem to be improving? If so, try these things to jumpstart it:

1. Completely change your routine. If you've been doing one kind of strength training, such as machines, switch to completely different exercises with either body weight or dead weights. If you've never done weight training, start. If you've been doing lots, maybe you're not giving your body enough time to recover/repair. Cut back to just two good, solid, all-body workouts per week.

2. If you've been doing lots of speed work, completely stop all traditional speed work and switch to hill work and/or fartleks.

3. If you've been racing and training for short distances, such as 5k's, let that go for a while and switch your effort to a distance event such as a half; then, go back to your 5k emphasis next season. Or do the opposite if you've been focused on half marathons or longer.

4. If you haven't been doing any biking/spinning, start. That can make a huge difference in a hurry. Emphasize high cadence rather than pushing a high gear.

5. Improve your running form. Get someone to shoot a video of you running. It's amazing how inaccurate self awareness is. Most people are shocked when they see themselves run. Then, watch the online running form and gait analysis videos in the 'Resources' section of this site.

Then, sit back and look forward to happier, faster times.

Running During Rainy Season

2011-08-17T14:17:29Z

Where I live, it rains almost every day in the late afternoon during the summer. Add to that the fact that the temp is above 80 during all daylight hours and the humidity is about the same. That makes for tough running conditions.

What to do?

Run in the rain. Sure. As long as it's not lightning, there is no real reason not to run in the rain. It's really all about your attitude. Most of the runners in my coaching group learn very quickly that running in the rain is refreshing and exhilarating.

A few things to consider:

One, wear older shoes. I don't think getting running shoes wet is such a big deal, but some people think it breaks them down. Personally, I think about the fact that half the running world is running in minimalist shoes, anyway. How much damage can be done by getting shoes wet? I've never thought it adversely affected any of my shoes. However, do be careful to dry them out appropriately when you get home. I don't advise putting them in the dryer. No, the best thing is to stuff them with something absorbent. Newspaper works well. Then put them in a warm place. If it's sunny later in the day or the next day, that's an option. If it's still raining out, put them somewhere where there is plenty of air circulation.

Also, if you are likely to end up frequently running in the rain, make sure you have several pairs of shoes. You don't want to have to put on wet shoes. Let them dry out between use, even if they're likely to get wet again.

Two, wear a hat. Seriously, wearing a hat is critical because it keeps the rain water out of your eyes. I always keep a spare hat or two in my car just in case of rain.

Three, keep an change of clothes, a couple of towels, and an extra pair of shoes in the car. While running in the rain is exhilarating, driving home in wet clothes and shoes is not. It's not too good for the seats, either.

What about a rain slicker? That's a good idea, if it is one that's made for running and if it's cool out. Here in Florida, the rainy season is in the summer when it's always hot. A rain jacket of any kind would be too hot.

Four, if there is lightning, don't run, at least not outdoors, but don't give up, either. Thirty minutes later, even 20 minutes later, it might be safe to run.

The best thing about running in the rain is that you feel like a kid. If you let yourself go and enjoy it, you'll have some of your best runs at these times. And another benefit is the even greater feeling of accomplishment. Unfortunately, half of all runners, maybe three quarters, are fair weather runners. When you're running in the rain, sadly, you won't see many other runners. You'll realize you've discovered something they haven't. Running in the rain is its own special kind of wonderfully pleasant, invigorating adventure. The rain drops on your cheeks are Mother Nature's kisses.

You may want to read a blog post I wrote a while back while visiting my son in California. When I was there, it rained every day, so, not wanting to waste time sitting indoors, I went 'rain running' every day, a great way to while away a many delightful hours, and a time I'll always remember fondly. That post is here.

Top Gun Triathlon Report

2011-07-31T23:10:31Z

Enjoyed the Top Gun Triathlon at Ft. Desoto Beach. If you haven't tried a tri, I highly recommend it. Like me, you'll be forced to train on the bike and in the pool, and both will do wonders for your running.

Coping With Breathing Issues

2011-07-18T17:37:40Z

GUEST AUTHOR
Milt Bedingfield, C.D.E., M.A., Exercise Physiology

Ever find that when you go out to run you have a difficult time catching your breath? You feel fine, otherwise, but you feel out of breath the whole time you run, like you can’t catch your breath? Or maybe eventually you catch your breath but it has taken you a mile and a half to two miles to do so and you were uncomfortable the whole time? Well, join my club! I have a long history of running and have experienced every one of these problems. Almost every runner has at one time or another. In most cases there is a logical, harmless explanation for all of these breathing issues, but nonetheless, anytime you start experiencing any shortness of breath, you should always get yourself checked out by your doctor, right away.

If you find there are no medical problems for your shortness of breath, then you might consider some of the following possibilities:

There is a very real possibility that you are starting off your run too fast and getting yourself into an “oxygen debt” situation. For a variety of reasons many people start their run without enough of a warm-up and start off at a pace too quick for their body’s degree of readiness. This results in the inability of their aerobic system (A combination of the cardiovascular system and many little organelles known as mitochondria located inside every muscle cell) to ramp up in time to provide adequate energy for the working muscle cells. This results in the anaerobic metabolism (the breaking down of sugar in the absence of oxygen) of sugar stored in the muscle cells so that immediate energy is available to the muscle cells being used to run. An unfortunate side effect of anaerobic metabolism is the production of lactic acid, a byproduct of anaerobic metabolism, which if allowed to accumulate in the blood, will cause a serious problem for any athlete known as lactic acidosis. Lactic acidosis changes the delicate pH balance of the blood making the blood more acidic, which in turn causes breathing to become more rapid but shallow, frequently leaving the athlete feeling breathless and panting. Usually the best treatment for the resolution of lactic acidosis is to significantly slow the pace of the run, sometimes even to a walk for several minutes. In fact, once an athlete develops lactic acidosis it is only a very short time before the intensity of whatever activity they are doing has to drop drastically. Failing to recognize the early signs of lactic acidosis and not immediately reducing the intensity of the exercise will quickly worsen the situation.

Another common cause of breathing difficulties when running is beginning to run too soon after eating with a lot of food still left in your stomach. A whopping seventy percent of your blood volume is shifted to your gut area after eating. This doesn’t leave a lot of blood left to deliver oxygen, nutrients and energy to the muscles being used when you try to run. You should never exercise until you have lost that “full” feeling you get after a meal.

Similar to running with a full stomach is running in really hot and humid weather. This, for most people, is very unpleasant and difficult to do, and for good reason. When temperatures are high and your body heats up, large amounts of blood, that under much cooler conditions circulates through the lungs and muscular system, leaves the main circulatory system and travels through very small blood vessels just under the surface of the skin. This is the process by which your body tries to cool itself.

What is important to note here is that whether blood is diverted to the stomach after meals to aid in digestion or whether blood is rerouted to the skin to help cool the body, the end result is less blood available to working muscles. The less blood passing through the muscles, the less oxygen being delivered to the muscles, significantly increasing the need for anaerobic metabolism (without oxygen) and the production of lactic acid. Anytime lactic acid is produced at a rate faster than it can be used by the body, it will begin to accumulate in the blood. This results in more rapid and shallow breathing. This could be perceived as not being able to catch your breath, or shortness of breath.

Several other causes of feeling like it’s hard to catch your breath include the early stages of an upper respiratory infection, recent exposure to a respiratory irritant such as cigarette smoke or chemicals, and over training.

From time to time I have had athletes complain about having a bad day, or saying, “I just don’t have it today.” The next time I saw them they told me that they had woken up sick the next morning. I have had athletes complain that they had been around cigarette smoke all day or that their building was being painted. In both cases, the athletes were short of breath and their workouts showed it. Athletes should never under estimate the negative effects that chemical smells, exercising with too much food in their stomach (too soon after eating), exercising in the early stages of getting sick and even stringing together too many tough workouts too close together can have on their ability to breathe.

In summary, whenever an athlete is experiencing shortness of breath, during a workout or anytime, and it is not consistent with the circumstances, the athlete should have an immediate medical evaluation. It is simply not true that athletes, no matter how far or how fast they can run, bike or swim, are immune from heart and other diseases. If a medical evaluation finds the athlete free from medical problems, then the above possibilities for shortness of breath while exercising may be considered.

Milt Bedingfield, is a Health Blogger for The Huffington Post and has authored the book Prescription for Type 2 Diabetes: Exercise. His website is Http://theExerciseDiabetesLink.com

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2011-06-27T16:26:02Z

This infographic makes it easy to understand why every runner should utilize interval training.

More Health and Fitness News & Tips at Greatist.

Five Tips to Motivate You to Run

2011-06-22T01:36:07Z

Everybody struggles with motivation for running sometimes. Here are five sure fire tips to get you out the door.

Get Younger By Running

2011-06-13T02:26:52Z

Did you know that physical activity is the one thing that has been proven to reverse the effects of aging? That is not an idea but a fact (Fries). Did you know that many people run and do marathons well into their 70's and 80's? Did you know that many people start running in their 50's and 60's?

Several months ago I had the good fortune (in the person of Barbara Murphy) to connect with actor Liz Vassey and husband/videographer David Emmerichs. You would most likely know Liz from a recurring role over the last five years on the TV show CSI.

Liz, a runner herself, had been doing some research into the effects of running on people as they age. In particular, she was impressed by a study by Dr. James F. Fries, professor emeritus at Stanford University.

Fries and his team studied 500 runners over age 50 over a twenty year period. The results are fascinating; so, be sure to read this article. Perhaps most striking is that 19 years into the study, 34% of the control group had died compared to 15% of the runners.

The day I first chatted with Liz, she mentioned that study. Coincidentally, at the time I was finishing up my book After Your First 5k, and I had just referred to that study in the book that very day.

Liz and I share a keen interest in the effects of running on aging.

Several weeks later Liz and David spent three days in Tampa, interviewing runners over 50; below is the link to the trailer for the documentary. You will surely recognize some of these faces: Dr. James F. Fries, Torami Williams, Carol Pressman, Velma Radloff, Joe Burgasser, Frank Helfrich, Bob Meissner, Emery Jewell, myself, Frank Spicer, June Leland, John Pyle and Sally Smith.

http://shotgundigital.com/clients/vassey-emmerichs.html

The running footage is at a Run Tampa group run on the Bayshore and at a Run Tampa Coaching Group workout.

I look forward to one day planning a viewing party for the premiere of the completed documentary. In the meantime, I hope you enjoy this trailer. I've watched it many times, already, and I am struck each time by the staggering potential of this film to educate both young and 'older' about the unmistakable effects of physical activity.

Thanks to all who agreed to be interviewed and to Liz and David. If this brief 5 minute trailer is any indication, the full length film will be incredibly powerful.

Click here to see the study referred to above: "Reduced disability and mortality among aging runners: a 21-year longitudinal study." http://dx.doi.org/10.1001/archinte.168.15.1638

Running: Tips and Tricks

2011-06-09T19:14:24Z

Trash bags – If it looks like rain on race day or when you're going out for a long run, carry a plastic trash bag. It makes a handy disposable rain coat. Trash bags will also cut the wind to keep you warm. But be careful if you discard one on the course; they are very slipper when stepped on.
Distances for speed work - if you're doing speed work and you don't have a track, get yourself some sidewalk chalk. They have it at most big box stores. Then, mark off tenths of miles, quarter miles, or any other distance. It works great, and you can rinse off the marks when you're done.
Counting laps - if you're running repeat loops, you don't want to have to focus too much on counting, and even if you do, your mind might wander. Here are a couple of ideas: one, pick up a leaf, pebble or rock every time you go by a certain place. Or, if you know how many loops you plan to do, which is probable, count out that many acorns or pebbles, keep them in your hand, and drop or toss one every time you get back to start. Another idea is to use your sidewalk chalk to record a tally on the sidewalk
Keys – Attach a carabineer to your keys, and you can hook them around your running bra and tuck them inside. Sorry, guys, this won’t help you. In the event that the keys cause irritation, just slip them into a lightweight sock first.
Chaffing issues – Once you get into running longer mileage, you’ll want to purchase a product that you be applied to areas that may get irritated by the combination of rubbing and sweat. Apply this product where your running top may run on your upper arms and where your thighs might rub together as well as any other problem area. This will seem relatively unimportant until you experience the sting of perspiration on chaffed skin for miles on end. After that, you’ll never forget it again.
I.D. – It goes without saying that every runner should always wear/carry identification.
Plastic bags – Keep a supply of plastic sandwich bags in your car. These come in handy for carrying your phone, etc. They protect against perspiration and rain.
Band-Aids – helpful in a variety of situations. I once had to stop during a race, remove my shoe, and wrap a damp leaf around a blistered toe. It worked, by the way.
Socks – make sure you wear socks that don’t have irritating seams; on a long run, these can create painful blisters. Spend the extra money for top quality socks moisture-wicking socks.
Extra clothes – always carry an extra set of running clothes, including shoes. You never know when you’ll need it. And always carry a change of clothes. When you and your friends suddenly decide to go out to breakfast after a run, you want to be ready. By the way, you’ll get really good at changing in the car.
Gym bag – So that you’ll have your soap, deodorant, wash cloth, towel, etc., just keep a packed gym bag in the car at all times.
MP3 players – Avoid clipping your MP3 player to the waistband of your shorts. Many MP3 players have been accidentally flipped into a toilet or port a john this way. If you have your music player clipped to your shorts, get in the habit of clipping it to the neckline of your shirt before entering the restroom.
Playlists - make multiple running playlists. Then you can dial in the one with your favorite fast tunes for races and one with relaxing music for you LSD (long, slow distance) runs. Doing this really will help you run at the planned pace.
Extra socks/mittens - In a pinch socks work very well as mittens; I wore them for a whole half marathon once.
Gloves - Always keep a couple pair of $1 gloves on hand for cold runs. You can usually get them at convenience stores. You can get expensive 'running' gloves, but why? Then if you lose one, you'll be broken-hearted.
MP3/phone carrier – A sock makes a pretty good case for these items, too. I sometimes put my Nano in a sock and then stick in my bra. Sorry, guys, that tip won’t help you much. I sometimes carry my car keys that way, too.
Carry an extra goo or gel – When doing long mileage, make sure you have more nutrition than you’ll need. If you think one goo or one package of electrolyte blocks will be plenty, take two because there is always the possibility of one dropping along the way, and pack them away in two different locations. That way you are less likely to lose both of them on your run. Also, more than once, I've been out on a long run with a friend who forgot her nutrition. However, exercise self-control, don’t eat two if you only need one. Remember, one is just on hand for an emergency situation.
Date on running shoes – When you buy new shoes, get in the habit of writing the date somewhere on them with a permanent marker; this will help you know when to replace them.
Alternate shoes – Have two or more pair of shoes and rotate them.
Lace properly – There are at least five different ways to tie your running shoes to accommodate different foot issues. There is a link on the Resources page of MojoforRunning.com to a page of Runners’ World with explanation of the various lacing methods.
Never wear new shoes or new clothes – The running shorts that fit perfectly in the dressing room at the store may not be so comfortable for a half marathon. Test out all apparel at the given distance beforehand.
Underdress for cold weather – You will always warm up. Be prepared by layering with clothing that can be tossed or tied around your middle if you get too hot. That way you can keep them on until you are warmed up, but make sure your base layer is something that will be right for most of the race. If you're worried that you'll get cold again, tie one lightweight long sleeved shirt around your waist.
Hydrate the day before race – Don’t wait until the race to think about hydration. Hydrating properly the day before is essential.
Race course - Drive the race course the day before. The fewer surprises on race day, the better. Familiarizing yourself with the race course will provide a degree of security.
Destination races - Many people plan destination races. They go to another city to do a race, perhaps somewhere they’ve always wanted to visit. This is a great idea. What better way to see a city than by running through it with a couple of thousand people? That’s the way I saw Washington, D.C. for the first time. However, if you do a destination race, resist the temptation to sightsee the day before the race. It may be tempting, but you will be sorry if it ruins your race. Save that for the day after.
Aid stations - Find out where aid stations will be and what they’re serving. Plan your hydration. Be sure the aid stations will be serving an electrolyte beverage that you can stomach. If they aren’t you may have to carry your beverage. It is key to make these arrangements ahead of time.
Smile when you see photographers – Seriously, no matter how tired you are, always try to look strong for the photos. You’ll be happier when you see your photos, and you’ll want to have the opportunity to buy a commemorative photo.
When nature calls - Most races have port-a-johns near the starting area, and if the race is longer than a 5k, they may have some along the way. You may want to find out the location of these the day before the race. But, if you have to go and there are no port-a-johns, you won’t be the first one to head for the bushes or the nearest clump of trees; this isn’t too big of a problem on a wilderness trail run or race. I suggest carrying toilet paper if this is likely. But if the race is through neighborhoods, you may be in trouble. I have actually seen a man on his knees, with his hands up as if in prayer, begging homeowners – who were sitting on their front steps to watch the race – to please, please let him use their bathroom. They said no.
Nipples – That got your attention. Male racers may need to purchase nipple protectors for runs of long duration, say half marathons and longer. It is not uncommon to see a male runner with streaks of blood running down the front of his shirt from the shirt chaffing his nipples raw during a long run. Nipple protectors are sold at most running specialty stores and race expos.
Safety pins – Always keep several spare pins in the car. They’ll come in handy when you return to your car after picking up your race number, and you realize you dropped your pins on your way back to the car.
Arrive early – One of the smartest things you can do to ensure a good race is to arrive early. You never want to have to rush to register, get back to your car for your last minute prep, and rush to the starting line. For one thing, it never fails that you will always need to go to a restroom during the last half hour before a race. You do not want to be standing in line at the restroom when you should be lining up.
Race expos - Take advantage of race expos. These are great opportunities to shop because many companies send their most experienced sales people. It’s often possible to get great bargains, too. The expo is an opportunity to see what’s available to enhance your running experience, and there are often very well-known speakers.
Take it easy at race expos, though. If you are doing a half marathon, no matter how impressive the race expo, don’t stay long. You will need your legs to be fresh for the race the next day.

Running in School: Fitness Should Be #1 School Subject

2011-06-02T19:03:27Z

Children, young people, need to participate in regular, daily fitness programs more now than ever, and a walking/running program seems like a viable solution that any school could implement.

Dear Body, Please, Please Heal My Heel

2011-05-22T21:12:17Z

Plantar fasciitis is one of those injuries that can plague a runner for many months. Once it takes hold of your heel, it can take a long time to heal, and such is my current situation. It started in July. Yes, that would be eleven months ago. Now, after trying every remedy known, it's time for a new plan.

Trail Running Tips

2011-04-27T02:13:49Z

As we move into the hotter months, more runners will be doing more miles off road. If your haven't been running trails, this would be a great time to start. The temps are usually several degrees cooler on shaded trails, and those are precious degrees in hot weather. If you haven't tried trail running, I highly recommend it. You'll be working harder with each step, but you'll be enjoying beautiful scenery, you'll be far from car exhaust, and you'll find that trail running improves your overall running fitness.The Croom Trail in Withlacoochee National Forest is a little known gem just about an hour north of Tampa. If you enjoy trail running, this is a great place to do it. Despite being in flat Florida, these trails offer quite a bit of elevation change.

I lead my local running group on a trail run almost every weekend, and we usually have two or three new people joining us. It never fails that they come off the trail an hour later, beaming, and proclaiming that they loved running in the woods.

1. Run shorter distances than your usual runs because you'll work harder on a trail. The ground is softer, which is easier on the joints, but it also absorbs more of your energy. You'll find you get more tired. So, if you would have done a 5 mile run, stop at 4 miles.

2. Give yourself plenty of time to warm-up. I suggest walking the first half mile on the trail. Depending on the difficulty of the terrain, the trail will require much more balance and finesse. A longer warm-up will pay off.

3. Watch the ground and plan your steps. When trail running, you have to keep a closer eye on the ground right in front of you unless it's a flat trail without obstacles.

4. Always tell a friend where you're going.

5. If you are going into an area that is even the least bit remote, carry your phone.

6. Always carry extra nutrition and water unless you're running in a small city park.

7. Until you know the trail well, carry a map. Put it in a plastic bag to protect it from perspiration.Run Tampa's Ryan Dorrell and Suncoast Strider Alex finish up a lap around Lake Rogers Park in Odessa, Florida.

8. Wear appropriate shoes. Some trails are covered with only leaves and pine needles; these won't require anything other than your usual shoes, although, you may want to wear an old pair because they will get dirty. If the trail will be rocky, you'll want the protection of shoes designed for a rocky terrain.

9. Slow down. Until you become an experienced trail runner, slow down; you won't look as fondly on your trail running experiences if they include falls.

10. If you do fall, do it right. Let your body relax and roll; this will lessen the impact of the fall.

11. Bug spray. At some times of the year, the bugs can be a real problem depending on your location. Insect repellant can make the difference between a great run and one you'll never forget because of the bugs.

12. Gaiters. You can purchase gaiters for trail running online or at stores that specialize in gear for off-road running. Gaiters prevent pebbles and wood chips in your shoes. They fit down over the top of your shoe to prevent anything from getting down inside.

13. Before you head out on any trail, make sure you know how long it is, the elevation, the surface, and whether there will be water. Most of the time you'll need to carry your own water. Several companies make excellent belts and backpacks designed for this purpose.Sherry Scallon and Diane Bennett are looking strong in this 16 mile trail race in Withlacoochee National Forest.

14. In the beginning, trail runs will tire you out more than your usual on-road runs, but after a few weeks, you won't even notice the difference; however, you will be stronger than ever when you do your next on-road race.

15. It's obviously not convenient for runners to carry a First Aid Kit on a run, but make sure you at least have one available in your car; a snake bite kit is a good idea as well.

I hope these running tips will help you when you venture out on the trails, and I hope you'll be doing that in the near future.

How to Find a Running Group

2011-04-26T16:42:34Z

My Run Tampa group running on Ballast Point Pier at sunrise. Most cities have many running groups. When someone asks me about running groups in our area, I can steer them to as many as twenty different groups of runners that meet at various times in a variety of locations.

Here are some ways to find a running group in your area:

Join a local running club. To find one, ask at local running shoe stores or Google the name of your city and the words 'running' and 'club.'
Ask at your local running shoe store if they sponsor any running groups. Most do; however, the members may be faster then you want to run. Don't be afraid to ask about the demographics of the group; tell them your speed. They want you to be a happy, contented, injury-free runner, so they will usually provide good guidance.
Search in your local paper. Many have health and fitness sections that list local running groups.
Check at your local YMCA's. Many sponsor group runs that are either free or close to it.
If you are a member of a gym, ask there.
Ask other runners you run into on the trails.
Post a note on a bulletin board at trail heads.
Check online for a running meetup group. If there is not one, start one.
Ask the cross country coach at a nearby high school.
Ask at local pubs. This may be a surprise, but pub runs are becoming quite popular. In my city several pubs sponsor weekly runs; then runners return to the pub for a beer, dinner, and, of course, socializing.
Ask at recreation centers.
Go to the RRCA website, and find a coach in your area. Most running coaches have their own groups, as I do, but even if they don't, they should be a good resource to help you find a group.

Friends magnify your emotions. They just do. So, if you enjoy running, imagine how much you'll enjoy it with a group of running friends. They will change your life in other ways, too. One of the people in my beginner running group recently commented that she joined my group because her social group's main entertainment was going out to dinner, and she realized that just wasn't doing her any good. She had gained some weight and knew this was part of the problem.

She wisely reasoned that her life needed a new, healthier focus. She joined my group, and now she is spending time with other people who are also interested in a healthy lifestyle.

Run With a Group

2011-04-14T04:22:42Z

How often do you run with a group?

Think about it. When you run, you are also exercising control. You do it because you can do it. No one makes you. As a coach, I don’t make anyone run. My runners make the decision to come to our workouts or our group runs; they make the decision to run; they decide how far they want to run.

One decision that I think every runner should make is to make running with a group part of their running routine. Whatever distance your training for running, training with a running group will enhance your experience.These are members of my Run Tampa group before a run on the Bayshore, one of the most famous and beautiful bayshore venues in the country. Halfway through the run we run out to the end of a pier, and that's usually just as the sunrises. It's magical.

When my runners go home, they have the mental satisfaction of knowing they've nurtured their bodies with exercise, and they’ve also nurtured their spirits with an hour or so of laughing and chatting with friends. This is critical. Laughter, chatter is as important as the running, itself. These people support and encourage each other, not just in their running accomplishments, but in the events of their daily lives that they share over the weeks and months spent running together. It is clearly both the running and the sharing that unify these groups.

They become friends that share a bond. They develop a camaraderie that is spiritually strengthening and empowering. The energy of the group, mental and physical is much greater than its parts.

Study the research. It all shows that people who have more friends live longer, and, the research also shows that the more time we spend with friends and family, the longer we live. And, it stands to reason, we live longer because we are happier, and we are happier because friends make us happy. We all need to know that other people care about us. And when we care about other people and for other people, it makes us feel good. That’s not rocket science, is it? Yet, this topic seems to get little attention.

I saw a program on TV recently about the happiest cities in the world. Seems like an odd topic, but it was fascinating. One thing that caught my attention is that in one city, they had laughing clubs. That’s what they were called.

That struck a chord with me. My Become a Runner class breaks into groups for their workouts based on their current fitness level, and I move from group to group during the workout to answer questions, motivate, etc. Every night, I am delighted by the music of laughter that periodically arises from each of these groups. Most of these people are at the stage of doing a walk/run pattern. They get so absorbed in conversation that they seem to barely take notice of the change in exertion between the walk and run segments because they are too distracted by the conversation.

I think one reason running is good for us is because it brings us – at least those of us involved in running clubs – into a community of people on a frequent basis, and for some, that is life enriching.

If someone would only do a study to compare a group of physically fit people who train together and a control group of physically fit people who train alone, do we even have to guess which group would be the happiest. I would have to guess the people who train together.

Oh, sure, some people are ‘loners,’ but even loners benefit from being around other human beings, even if they don’t seem to interact much; I’m sure of it. I once had an individual I thought of as a loner; I worried that he wasn't enjoying the group, but to my surprise one day as we jogged along, he told me how much he was enjoying the company of the group. In his mind, he was not a loner. He was always more quiet than anyone else, but he didn't even seem to realize that he was not as involved as the rest.

Human beings, I think, thrive on socializing. It’s good for us, but far too many people go home alone at night. This shouldn’t be. A running group can offer a refuge, a place where anyone can go and spend time with friends, exercising, chatting, and whiling away a few miles.

When you run with a group, it becomes your second family, your network, your extended support system. If you are a distance runner, then you cover lots of topics while out on long runs with your friends. Over the months and years, few topics will be off limits. Running, often, is therapy, in more ways than one.

Oh, some people reading this will say, “I like to run alone.” Of course, I get that. I, too, like to run alone – SOME of the time – but most of the time, I enjoy being with other runners.

One thing I know is true: You can never have too many running friends; that’s my motto. Well, one of my mottos.

If you would like to run with people, but you don’t know how to hook up with a running group, that will be the subject of my next post. Stay tuned.

Running, Personally

2011-02-28T15:03:35Z

Maybe the thing I like about running the most is that it's a completely personal and customizable sport. We run when we choose to run, at the intensity we choose to run, with the company we choose, alone if we choose, wherever we choose.

In this crazy, hectic world, that flexibility is golden. That flexibility means a runner can enjoy the benefits of running without having it add stress. On the contrary; it can and should be the fix for stress, but that will only happen if you use it correctly. Don't let the running run you. Never let it stress you. What would be the point?

Yesterday, in a race, my daughter Wendy chose to stop to take this cute pic of her kissing a sculpture of a horse along the race course. Now, I am not only her mom but also her running coach. Like me, Wendy loves to run, but she has many different speeds. And I don't necessarily mean that literally. She takes from running what she needs at that day and time, and that's just perfect. Some races are for a PR, some are to live life, enjoying spending an active day with friends; some are to appreciate Mother Nature, and sometimes the race, itself, as it unfolds, determines what it will be. That's what happened yesterday.

Wendy did the Michelob Ultra Challenge in the Publix Gasparilla Distance Classic race weekend. That means she did the 15k followed immediately by the 5k on Saturday. Then Sunday she did the half marathon followed by the 8k; that's 31 miles, total. Although Wendy had PR'ed in a hilly half marathon the week before, she had still hoped for some PR's, but she knew a few miles into the first race that it wouldn't happen.

When I saw this picture, I didn't say, "What? You did that in the middle of a race?" I just smiled inside and appreciated that she makes every race what she wants it to be or adjusts and accepts what it turns out to be.

As we all know, whether a PR is possible is usually evident within the first few miles, and so it was with Wendy, yesterday. When it became clear that her legs were not recovered enough for that, the weekend's challenge changed. She would finish the challenge on those tired legs. Running on tired legs is good training if you are in good condition and only do it once in a while. So it turned into a great training run for the 50k she'll do in April.

She wasn't disappointed. Far from it, smiling from ear to ear, the heavy medals musically clanking around her neck, she went home tired, spent, and elated.

Sometimes what turns out to be the greatest challenge is coping with races that don't turn out as we'd hoped. That's not a challenge at all for Wendy.

It's a good example. Running is there for us, to do with as we wish. The variety of challenges is infinite. Challenge yourself to run on a hillier course than you've ever done before, challenge yourself to go farther than ever before, challenge yourself to go faster than ever before or challenge yourself to do an adventure race. If you're accustomed to running with a group, challenge yourself to run solo; if you're accustomed to running solo, challenge yourself to run with a group.

Or don't challenge yourself at all. Yeah, that's right. Most of the time it should be about just doing what feels good, just running for endorphins, running to cleanse your body and soul with fresh air, blue skies, and a little sweet sweat.

It's your sport to personalize at will.

Painful Marathon, Great Marathon Weekend

2011-02-10T19:29:34Z

Last weekend, my favorite running buddy - who also happens to be my daughter - and I escaped from our busy lives for a quick 24 hour Melbourne Marathon getaway. Wendy is an accomplished runner, herself, having finished her first 50k on a grueling race course a few months back, but last Sunday she was my one woman support crew during the Melbourne & Beaches Marathon.

Wendy needed to get in a long training run, anyway, so on race morning she put on a hydration pack with extra pockets loaded with goo, my sunglasses, rain slicker, camera, etc., and set out to run the 13 mile loop that I would be doing twice, but she would do it in reverse direction. That way she would be able to check with me twice to provide encouragement, offer supplies, and take pictures. Well, she did that, then ran a mile with another friend who had been reduced to walking due to a hamstring injury.

Suddenly, she realized that if I made the time I had hoped for, I would be finishing in less than half an hour, and she was, at that point, miles away from the finish line. She took off, running at a good pace; when she got in the vicinity of the start, she could see that the finish line was not there. So, she asked police officers, "Is there a short cut to the finish line?" Thinking she was either trying to cheat or quit the race, they said, "Awe, Honey, it's not that far; you can do it!" She explained, pointing to her front, that she was not in the race, that she was just trying to get to the finish line before her mom to see her finish." This scene was repeated with minor variation several times during her final couple of miles.

Eventually, she did get to the finish line. As it turned out, she had plenty of time because the last half of my race was not at all what I had hoped. When I crossed the finish line, Wendy was there as she has been for me so many times over the years. I was disappointed at my race, mostly at my uncooperative body, because it had cramped up in multiple spots, but that's life, and that's marathoning. Anyone who can't handle the unexpected better not even aim for a marathon.

I have a theory. For every really bad run, we can expect an equally good one. This marathon had started out extremely well for me, but somewhere around the 7 mile mark, I got a stitch which has attacked me in two other races within the last six months. I've been working with my massage therapist and chiropractor, and we all thought the problem was solved. Apparently not. Oh well. I was actually still ahead of Boston qualifying pace at the 11 mile mark, but I kept having to slow down until the pain eased, and so, my planned finishing time receded with every mile after that.

I wasn't distraught, though. No one can finish a marathon and not be happy with the accomplishment; at least I can't. My first goal, the most important goal - and I think this should be everyone's goal in every race - was to do the best I could, to have the fastest time I could run on that day. I achieved that goal. I also brought home the 2nd place award in my age group, despite finishing a full 20 minutes after my projected finish time.

I was happy, but the best part of that day, the best part of that whole weekend, by far, was being with my Kiddo. In the end, she ran 17 miles, and the last two were probably the fastest miles she has ever run. The details of that marathon will fade, but the memories of that time with Wendy will not.

5 Things to Keep in Mind to Enjoy Your First 5k

2011-01-28T23:27:47Z

1. Get a good night's sleep before your first 5k. Try to, anyway, but in reality, you may be too excited for that. If it doesn't happen, don't worry. It will not ruin your race. Seriously, you'll be some pumped, so excited, that you'll be fine. Remember there are ultra-marathoners who run 100 miles in 24 hours, running right through the night. If you don't get a good night's sleep before a 5k, don't worry. Veteran runners, more often than not have restless nights before races.

2. Get to the race site early. You want to have time to get your bearings, become familiar with the race course, check-in, return to your car to drop off your jacket and race bag, pin on your number, attach your chip (if it's a chipped race), and warm up.

3. Warm up before the race. Don't tell yourself, "I'll be too tired if I run a mile first." In fact, you'll have a much better race if you do a gradual walk/jog warm up. I suggest alternating walking a tenth of a mile and jogging a tenth of a mile.

2. Start the race at an easy, comfortable pace.

3. Do not let the pace or actions of the people around you affect you. Run your own race.

4. Remember, you will PR (get a personal record) today, no matter what. No pressure.

5. Have fun! Be sure to smile when you pass the race photographer because you will cherish this milestone in your running career. You're a runner now, and this is likely the first of many, many races.

*Got questions? Email deb@MojoforRunning.com. I coach beginning runners, and I'd be happy to answer your running and racing questions.

What Does DNF Mean to You?

2011-01-18T04:24:51Z

Every runner is familiar with those three letters, DNF. They either mean "Did Not Finish" or "Do Nothing Foolish." Whichever they represent in the given use, it's always serious, some would say always sad, but I don't think so, and I'm about to tell you why.

My daughter and I did a trail race on Sunday, the Croom Zoom, in one of our favorite locations. Race options were 25k, 50k, and 100k. Well, Wendy had completed her first 50k a few months ago, and had planned to do the 50k in this race, but at this time of year she ends up working lots of overtime. So, between holiday activities and overtime, she hadn't gotten in the requisite training. She decided to DNF, do nothing foolish, and registered for the 25k instead. She wanted to do that 50k sooooooo badly, but she knew it would be a mistake . . . and she was right. That was a victory of sorts, because she did the wise thing. .

Most often when we hear DNF the speaker means "Did Not Finish." Personally, I think most runners absolutely, positively, will do anything they can to finish a race. Runners tend NOT to be quitters.

If a person cares enough to enter a race, pay the registration fee, train for a race, and show up on race morning, then that person is not going to quit during the race unless there is a good reason. I would never call that person a loser or - as I've heard too often - a quitter. I'd say when anybody doesn't finish a race, they're plenty sorry they had to DNF on that day. Usually, it's because of an injury, and, sometimes, it's not because they can't finish, but rather because it's in their best judgement wiser to stop rather than do - or risk - further damage.

When someone stops - DNF's - for that reason, they are actually demonstrating restraint and wisdom, not weakness.

If that's ever you. If you are ever in a race and you need to stop because of an injury, I say do it, and do not feel like a quitter. You did your best, and by stopping you may preserve the future of your running career. We run for our health, but if we get a serious injury and become sidelined for a while, we won't be running at all.

Sometimes the greatest restraint is in the Do Nothing Foolish DNF category. A few months ago, I had planned to do the Spacecoast Marathon, but I ended up postponing it and registered for the Jacksonville Bank Marathon in December.

Well, business was booming for me, which was great, but as a result, and also due to other events in my life, my marathon training was less than stellar. In particular, my long runs didn't happen as planned. I was still in great shape and running well, but I knew that my training hadn't been optimal for a marathon. It was a bitter pill, but I decided to postpone my marathon yet again.

Then, about ten days before the race, my race confirmation and race number arrived in my email box.

Oh, boy, did I ever want to do that race. I contemplated it for days. I certainly could do it, and I just might have a great race. Hadn't that happened to me before? Hadn't I had the best 5k of my life on a day when everything else seemed to indicate that I would not have a good race?

Hadn't I just PR'd in a half marathon by six minutes the day after a near PR in a 5k?

Yes, I might have a good marathon, but, I am a coach, and I knew if I was one of my clients, I would strongly advise me not to do it.

I decided to listen to my own advice and let that one go by, too.

What we want to do, and what we should do are often two very different things. We run with our hearts, and I don't mean our hearts pumping life-giving, energy providing blood; that's obvious.

I mean we run with passion. It may be the hardest thing in the world to DNF, but you may be able to tap this well of wisdom by looking at the big picture and realizing that doing something foolish may jeopardize your running for weeks to come.

Doing something that is physically challenging requires great character; veteran runners will find that doing nothing foolish requires just as much.

So, I think when we DNF, whether it's because we did not finish or because we did nothing foolish, it's a victory of common sense, a victory of wisdom over desire. In such cases, finishing the race or doing something foolish would have been the easier choice and the wrong one.

Runners worry a lot about being able to run fast and far; I would argue that wisdom trumps speed and distance every time.

Secrets to Running Through the Holidays

2010-12-17T17:44:55Z

1. Any running is far better than no running. Many runners feel that if they don't have time for, say four miles, it's not worth going out the door. This is NOT true for many reasons. For one thing, most people eat more during this time of year. Every mile burns approximately 100 calories; so, even one mile will make a dent in the holiday calories. Also, as far as maintaining fitness, even a little bit will go a long way toward keeping your fitness beyond the level it will plummet to if you don't run at all. And, consider that as hectic as things are at this time of year, you might miss your running the next day. When you think about it that way, even a couple of miles over a two day period is MUCH better than none. Never miss an opportunity to run, even if it is a very short run.

2. Everyone experiences extra stress at this time of year. It's counterproductive to beat yourself up when you can't get your run in. Don't let that add to your stress. Just accept that it happened, you missed your run, and get over it. Tomorrow is another day and another opportunity.

3. If you have school age children, there will be exponentially more activities. Holiday choral and band concerts, school parties, church-related activities, etc. Accept that you can't control this. One day they will be grown. If you miss those events to run, you can't ever have them back. If your running fitness suffers a bit, you'll recover. There is always January, right? Before you know it, you'll have an empty nest and plenty of time to run.

Yes, that's right, I, the running coach, am giving you permission to miss runs and not feel guilty when your family needs you. Remember, we run to be healthier and, therefore, happier; therefore, it makes no sense to let running cause you stress.

Some of us are in the opposite situation, too. Our parents are elderly and we are, as a result, taking on added responsibilities because they need us. They won't be here forever; we don't want to look back and regret not giving them the assistance they need.

4. The very worst thing you can do is get frustrated because so many of your runs have been derailed by seasonal activities and say to yourself, "Oh well, I'll just let it go and start running again after the holidays." DON'T do this. Never do this. It's like splurging and ignoring your healthy diet for one dinner party and then saying, "Oh, well," and eating like a pig for the rest of the season. One unhealthy meal - and even a couple of splurges at parties - won't kill you, but you never want to throw caution to the wind for the whole holiday season. The same is true of running. Never just say, "My running training is a lost cause for the time being; I'll start over in January." If you do that, you will suffer later, and you will be extremely disappointed when you resume training because your fitness level will be so deteriorated.

5. Run as much as you can. Stick to your schedule as much as you can. If you only get in half as many miles as prescribed in your schedule, well, maybe your schedule was a bit optimistic. That's likely; most runners are incredibly optimistic people, and that's a good thing, but don't let that schedule make you feel like a failure when you can't live up to it.

6. If you have kids and they are out of school, think of some activities they will enjoy, say hula hooping or jumping rope. Now, don't jump into this overnight; you might get injured, but if you start with just a little bit, it might be a type of training that the kids would enjoy doing with you. Another option, always, is bike riding. Maybe the kids can ride along with you while you run. Here is a thought: Make a schedule and put it on the refrigerator. Log in every mile you run and every mile your kids bike. Then plan some kind of reward for the one that gets the most miles in by the time the holidays are over.

7. If your kids are at the age when they are able to shop alone but need you to carry them to the mall - or wherever - while they are shopping, you should run in the outside vicinity or walk around the open space in the center of the mall. It's 100 calories per mile, even walking, and you will work some different muscles, too. Think of it as cross training.

8. Register for a January race; then you'll feel like you have to get in whatever miles you can.

9. Do a jingle bell race, one with a kids run. These are great fun for all. Many runners are likely to have on holiday socks, antlers, santa hats, etc. Try starting a tradition of doing this every year.

I hope these ideas help you enjoy your holidays. Remember, running should enhance every other part of your life. Never let it add stress. That just doesn't even make sense because running is something we choose to do because of all the ways it benefits us. Don't let the holidays cause you to lose your running mojo.

Part Distractinator Part Procrastinator

2010-11-15T05:19:39Z

Sometimes, the best thing for your running training is to sit back, look back, and evaluate what you can do to improve your training. When I did this, I realized I need to do a better job at prioritizing my activities, and I need to stop getting distracted by other things that are, in retrospect, less important than my running training.

Whatever the Race Distance, Always Cut the Tangents

2010-11-08T01:09:35Z

One of the most basic running strategies for any race is to cut the tangents. When you are racing, you want to run the shortest race you can while still running the official legal race course.

Keeping Your Eye on the Target Race

2010-10-10T19:34:00Z

Oh, man! This time of year is tough if you're like me and you love to race. Yesterday was a killer. We had a race downtown, a popular 5k along the Bayshore, but the annual John Holmes 50k Trail Race and 16 mi Fun Run was yesterday morning as well, and that one is held in the spectacular Withlacoochee National Forest an hour north of here.

I wanted sooooo badly to do both races, but alas, it was not possible.

There are so many races at this time of year, and with cool autumn temperatures, my heart wants to do them all, but my brain says, "Whoa! Wait just one minute! Don't you have a half marathon in a few weeks, and don't you have a marathon a few weeks after that? And aren't both of them goal races?"

"Well, yes," my heart says.

"Well then," says my brain, "you better stick to your training plan. You can't have your cake and eat it, too."

(I hate cliches; so my heart is now really aggravated!)

If you want to achieve your goals, then you will have to forego some of the shorter local races because you need to be doing your long runs on some of those days."

"Yeah, yeah," says my heart. "You're just ruining my fun with all that logic."

Of course, my brain is right. Sometimes we have to let go of immediate pleasures in lieu of achieving our longterm goals. That's life. Oh, how I hate cliches.

So, I'll try to refrain from racing every weekend, but it won't be easy. If you find yourself struggling with this same internal dilemma, you're not alone.

Personally, I'm currently on a one-marathon-a-year schedule, and I've been doing them in the fall, but I think next year I may switch to a spring marathon because that would make my fall planning a bit easier. We'll see.

In the big picture - yet, another cliche - there could be bigger problems, I guess.

No, I'm sure of it.

The First Thing You Must do to Run Better

2010-09-29T02:23:54Z

That title is deliberately ambiguous. Does run better mean run faster? Run farther? Run without injury? Run with improved form?

Well, all of those things would be running better.

The point here is the question, "What is the one most important thing to do to run better, to accomplish any/all of those things?"

Gasparilla 5k in Tampa.Yes, just one thing is the answer for all of those goals, at least if you haven't done it yet.

That one thing is to put in more miles.

So many runners want so badly to run faster. They read articles about increasing speed, and experiment with different types of speedwork, and invest in the latest running gear without ever developing a proper running base. This usually leads to a host of problems, aches, pains and much worse.

Runners who are not running 20 miles a week really need to focus on mileage, slow, easy, comfortable miles, until they achieve that milestone. That should be the priority. As a coach, that is the #1 goal I encourage for every runner.

Twenty miles over the course of a week is not very much. Do not expect to make any real inroads into speed without at least that. And 25 miles per week would really be much more effective and realistic.

This would be a reasonable running schedule for a beginning runner doing 20 miles per week. If you cannot yet accomplish this, then it should be your main goal.

Sun. 6 = once weekly long run

Mon. Rest

Tues 4

Wed. 3

Thurs. 4

Fri. 3

Sat. Rest

The other point is that you need to be sure to use this hard/easy distance pattern. It is much more beneficial to do the above schedule than something like this:

Sun 3.25

Mon 3.25

Tues 3.25

Wed 3.25

Thurs 3.25

Fri 3.25

Sat 3.25

Yes, both schedules produce the same number of total miles, but the effect of each is quite different.

Two principles here: One is the once weekly long run and the other is the hard/easy pattern.

Whether you are a new runner or an experienced runner, you need to focus on building your base mileage first, and this pattern of alternating hard and easy days and incorporating one long run per week is both effective and safe. Safe because easy days make the week as a whole less intense because your body has time to recoverer between hard workouts.

If you are doing less than 25 miles per week, increasing your mileage is the single best way to increase your speed.

If you are doing at least 20 miles a week, you can then incorporate some speedwork once a week, but your other focus should be to continue to increase your running mileage, gradually, according to the training principles. And consider that you don't have to do traditional speedwork. At that point in your running career, I suggest starting with fartleks and hill work.

Then, when you're getting about 30 miles a week, include a second day of speedwork of a more traditional nature.

The most effective way to have a fast race is to taper for it. That means to rest during the week (or so, if it's a longer race) before the race, but without an adequate base, the taper will be ineffective because there's not much of a base of miles to taper back from.

When you put in more miles, your form is likely to improve as well. This happens because as you increase your endurance, running is not as stressful, and you will be more relaxed, more comfortable.

You will be less likely to experience injuries because your body is more highly trained. Each mile puts less stress on the body than before your body became accustomed to more mileage.

So, get that mileage up. And don't rationalize, "But if I do too many miles, I'll get hurt. That couldn't be further from the truth. You're much more likely to get injured if you don't gradually and consistently work up to an adequate base.

Put the miles in, put the time in, and you shall reap the rewards. Here is a rule of thumb:

If you plan to race half marathons, your weekly mileage should be about three times that or around 40 miles. Many, many people do not do this. You can certainly get away with 30, especially if you're also doing other cross training, i.e., biking, swimming, spinning, but try to get at least 30. If you're training for a marathon, strive for at least 50 miles per week, and work up to a long run of 20. These mileage figures are for people doing their first half or first marathons, people just aiming to finish. Down the road, though, you would definitely want to be getting more mileage for both the half and the full.

You've heard the saying quality not quantity? Well, in running, we seek is quality, but quantity actually comes first; it's a prerequisite for quality. The quality of your running is dependent in large part on the quantity of runing miles in your base.

Bottom line: GET MORE MILES and you will run better, but this will only work if you give yourself time to increase your mileage gradually. It's perfectly fine to increase your mileage by adding some walk/run miles to your runs, but get the miles in. If your days are hectic and you can't find a single chunk of time, then do two-a-days. If you have an hour in the morning and an hour in the evening twice a week, you might be able to get in a total of 12 miles on those days. That would be an excellent investment in higher mileage.

All Runners Should Strength Train

2010-09-29T00:52:28Z

Many runners, run for years without ever doing any other type of exercise, and some of them get along just fine, but I think every runner can benefit from strength training. In my opinion, every runner should strength train. We now know that cardio is not sufficient. We lose muscle mass with every year, and running is not sufficient to get that muscle mass back, not by a long shot.

Whether you work out at a gym on machines, with free weights, or with body weight, strengthening all the muscles in your body is essential. I've always believed that, but in recent years, much has been written and much research has proven that strengthening muscles is just as important as cardio exercise.

Smart runners will make strength training an integral part of their training regimen.

Consider the value of strong muscles. Strong muscles stabilize joints, and they take pressure off of bones and joints, thereby guarding against injury. Strong muscles can do more.

Strong muscles lead to more controlled movement and improved balance. That means fewer falls and more saves. Have you ever slipped, saved yourself, and then thought, "What if I had hit the ground?"

Have you ever thought, "Wow, that was lucky!" Maybe luck has nothing to do with it. If your muscles are strong, you will be less likely to experience injuries.

Strength training alters the proportion of fat to muscle. Everyone would do better to have a higher proportion of muscles to fat. Right?

Stronger muscles enable you to run with better form, too, which will be faster and easier on your body.

Running doesn't use all your muscles, it doesn't even use your leg muscles equally, and it doesn't use them through their full range of motion. Many injuries are caused by muscle imbalance, and if your muscles are strong only in a portion of their range of motion, and weak the rest of the movement, that is a recipe for trouble.

So, get to the gym or just start some intense body weight training at home, but whatever you do, make sure you work all your muscles through their full range of movement.

A caution here, though. Never strength train during the week prior to a race. That's right. Don't worry, you won't lose any muscles that quickly. The main thing is to make sure your legs are in tip top shape, completely fresh on race day.