Wednesday, September 26, 2012

A top 10 list for beginning runners

Today I'm gearing my writing to beginner and novice runners as well as those who may be thinking of just starting to run. It's my top ten list of best tips for runners to practice.

The tips are not really in a particular order, with the exception of tip #1. I've found these principles to hold true from not only my running but echoed by many other runners as well.

So, let's begin the drum roll!

10. get dedicated running shoes—if your feet aren't comfortable the rest of you won't be either. An ill-fitting pair of shoes can lead not just to foot injuries but to leg injuries as well. I highly suggest going to a specialty running shoe store that will fit you properly. These stores have staff that are runners themselves and can help guide you through the many types and brands of running shoes—something you probably won't get from the chain stores.

9. start out slow—don't compare yourself to others. Do whatever distance you can at first and build upon that. If it's only one lap at the track or to the end of your block, continue with it until you can run it comfortably without getting winded or feeling tired, and then add another half lap or half a city block to it. The general rule for increasing your distance is no more than 10% at a time.

8. find a group—search online for running groups in your area and join in. Your local specialty running store might know of some groups as well. The camaraderie and knowledge you'll gain from other runners will help make the laps or miles go by quicker. It may take awhile to find a group that runs at your pace but continue to look.

7. be seen—if you're going to be running outside make sure you're wearing brighter colored clothing—especially if running on roads or at night! If running near dusk or at night think about reflective clothing or buying a reflective vest. Even wearing or carrying some kind of light at night while running isn't a bad idea. Never assume everyone will be able to see you.

6. pay attention (to yourself)—for new runners, I highly recommend running without listening to music (or if on a treadmill, watching TV.) Instead pay attention to cues that your body sends you: increased heart rate, feeling winded, feelings of tiredness, tightness, or pain. Learn to try and identify what's causing the issue or when it's happening and how you can adjust. The biggest rule is don't run with pain. If you just feel tightness perhaps slowing down will alleviate the issue. If you feel pain—STOP, do not continue! Seek the advice of a medical professional if the pain is serious or happens again.

5. pay attention (to others)—again, this is especially true if running on roads. Be alert for oncoming cars, when crossing roads, and for pets. Always assume that drivers CAN'T see you. There's probably going to some time when one of them doesn't. The sooner you can react, the better. It's another reason to wear bright clothing and another reason NOT to wear earphones while running outside. Watch out for unleashed pets when running, as this can be a dangerous situation as well. When trail running, again watch for unleashed pets as well as wild animals and mountain bikers.

4. enter a race—as long as it's a shorter distance race, say a 5K that you easily handle, signing up to run a race is a great way to stay motivated and keep up with training. Having just a little bit of pressure on you to complete the event will get you out there when you don't necessarily want to, helping you to learn to deal with some inevitable adversity. Don't worry about where you'll finish or what your time is, just have some fun with it and meet some new runners before and after the race.

3. get some rest—while new runners may not necessarily need this, if you're planning on sticking with running long term or eventually train to do a longer distance in the future—I would start getting in the habit of getting some extra sleep. In general more sleep is better for you and if you're running it will certainly make you feel more alert. The general rule I read was an extra minute of sleep every night per each mile you run during the week. Running 10 miles a week?—allow for extra 10 minutes of sleep every night.

2. take notes—I keep a log of my running. I record items like the weather conditions; distance, route and time ran, and notes on how I felt during and after the run. You can jot down as much or as little as you like but I find it valuable to be able and go back and review how I felt while running a certain route or during a certain time of the day. It allows me to be able to make adjustments and changes more easily.

1. have fun!—this is most important! Start running because YOU want to, not because someone else recently has. Find what works for you and stick to it. Run the distance and pace that is comfortable for you. You can learn from other runners, but other than progressing slowly and wearing the correct shoes and clothing, no rule is written in stone—including mine. If you don't see the value in keeping a running log then don't. You should want to run because you enjoy it and not feel like it's "work."

Wednesday, September 19, 2012

Resources for more information on running (part 1)

This week I'm providing you with a listing of resources for you to find additional information on running. Most all of us are always looking to find some great nugget of info that inspires us, shows us how to tame an aching muscle or find that one piece of running gear that makes our run more enjoyable. While I know I can't provide all of those for you, below are some resources that I've found to be helpful and why.

This post focuses just on magazines and books. In a future part 2 post, I will turn to online resources: websites, podcasts, etc.—so look for that coming soon too.

Magazines

Runner's World

•articles focused on training, training plans, cross-training, nutrition, shoe and clothing reviews, race calendar, profiles and in-depth stories of runners.

I've subscribed to Runner's World for several years and almost always read it cover to cover. I think it's very friendly towards beginning runners in their verbiage and training plans, but also gives info for more veteran runners as well. There are many feature articles telling stories of inspirational runners and the difficulties they've faced. One of my favorite sections is "Human Race." It's a shorter section focusing on ordinary runners doing extraordinary things—very inspirational!

Running Times

•articles usually focused more on various aspects of training—training plans, cross-training, stretching, injury prevention, nutrition/hydration

I've never subscribed to Running Times but I would recommend it for someone looking to take their running to next level, whether it be farther or faster.

Trail Runner

•articles specifically focused on trail running—training, cross-training, nutrition, shoe and clothing/gear reviews, race recaps, in-depth stories on ultrarunners and ultrarunning events.

I've subscribed to Trail Runner in the past and really enjoyed it. The photography alone makes me want to hit the trail. This magazine is very helpful with tips for transitioning from the roads to the trails and what you need to focus on when running trails—change in your pace, proper footwear, etc. It does tend to focus on distance running too but many of the same principles can be applied to shorter distance trail races.

Books

Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race by Heather Hedrick

I think this was the first book I ever bought on the topic of running. I got it when I just was a beginning runner and was very helpful since that is the target audience of this book. It brought to my attention aspects I didn't think of before, like stretching and hydration. Great for the beginner!

Marathon: You Can Do It! by Jeff Galloway

I used this book to study training plans while preparing for my first marathon. Some of the information is geared towards beginners so some of plans are more conservative. Better probably if you're not worried about time and just want to finish. Absolutely nothing wrong with that by the way!

Marathon: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons by Hal Higdon

I used this book as well before my first marathon. I liked it better with the various training plans based on what time goal you're striving for. Covers all the various aspects of marathon running.

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall

This book is a great look at the world of barefoot running, where it came from, why it's done, and should it be done. It's a great look at the Tarahumara Indian tribe in Mexico and what influence they had on barefoot running.

Ultramarathon Man: Confessions of an All-Night Runner by Dean Karnazes

I read this book and really liked it. Not everyone will say the same thing. I know there's some out there with different opinions on the author. The feats he's accomplished almost do seem superhuman. 99.9% of all runners will never even attempt the feats he's completed. If you find inspiration in ridiculous accomplishments, I encourage you read this book. If you're one to look at ridiculous accomplishments as just stupid or insane, I wouldn't bother.

The Long Run: A New York City Firefighter's Triumphant Comeback from Crash Victim to Elite Athlete by Matt Long

I haven't read this book yet. What does make me want to read was the article in Runner's World a few years ago that was a much shorter version of the book. This man literally was run over by a bus and faced many surgeries just to get back to having a normal life. He worked beyond that to get back to running a marathon like he did before his unfortunate accident. Very inspirational!

Eat and Run: My Unlikely Journey to Ultramarathon Greatness by Scott Jurek

This is another book I haven't read yet but really want to. As someone who likes distant running and has an interest in nutrition, this appeals to me in several aspects. The book has gotten great reviews and was written by one of today's premier ultrarunners, Scott Jurek.

Wednesday, September 12, 2012

A review of the Susquehanna Super Hike......will have to wait until a different year

The theme of this blog post is about making tough decisions.

Last week I wrote about how much I was looking forward to running the Susquehanna Super Hike and Ultra Trail Run. This was going to be my last big race of 2012. All the work and sacrifice was aimed at completing THIS event. It was going to be my longest, hardest, most challenging race yet. I was ready for it in every aspect. The training was put in, I had tapered just like before every other big race, and gone over all the other small stuff. Try to get more rest in the week leading up to race—check. Drink more water to stay full hydrated—check. Garmin watch full charged, a change of clothes for after the race, and two alarms set so I make sure I get up on time—check, check...and you guessed it, check.

Apparently my body didn't totally get the message though!

The day before the race, Friday, I woke up not feeling 100%. My throat was just a little sore and scratchy, I had a stuffy nose, and I was a little tired. Nothing real bad, but enough that it was a nuisance. By mid morning my stuffy nose turned into a runny nose and stayed that way for most of the day.

I had really wished throughout Friday that I would start to feel better and hopefully when I got up early on Saturday I would feel closer to 100%. That was just wishful thinking!

Partly because of not be used to going to bed that early and partly because of nervous energy, I wasn't able to get to sleep on Friday night when I wanted to. That didn't help matters much. About four hours after I fell asleep, at 3:15AM, my alarms went off. I sat up and assessed how I felt and slowly made my way to the kitchen to eat. I still had the same symptoms as on Friday. I still didn't feel 100% either—more like 75 or 80% really.

Having run three marathons previously, I knew what effort and amount of energy it takes and what you feel like after 26.2 miles. And that's when I felt the way I should! Those other three marathons were run on the road too, with two of them on a pancake flat course—much easier than a trail race. The SuperHike was 28.4 miles of constant up and down on a (mostly) rugged course. It would be twice as tough as my other previous marathons.

I thought about going and simply hiking the course instead of running it, since that was truly an option in this event. That's were my second obstacle entered the picture. Weather forecasts predicted a moderate chance of severe thunderstorms in the early-mid afternoon timeframe. One local station forecasted up to 60 mph winds, heavy downpours, possible hail, and frequent lightning. Even had I ran the entire course I would have finished just before the predicted timeframe of these storms moving though the area. I knew I couldn't run the entire course! So now even if I hiked just part of the course, yet alone much or all of it, that meant doing it in those stormy conditions. Not exactly fun! Rain—OK I can put up with rain, but high wind and lightning isn't something to fool around with when you're in the woods.

So there I was sitting in my kitchen at 3:30AM Saturday morning wondering what I should do. I made the tough decision.

I chose not to even go to the race.

With having cold symptoms and trying to beat severe weather conditions, I felt attempting the Super Hike was simply too much for me on THIS particular day.

In retrospect now, I know I made the right decision. I felt a little tired the entire weekend after just doing stuff around the house and a little yardwork. I think 28.4 miles on that course would have done me in and I would have been sick for awhile. I had one cold this summer that lasted for two weeks—I felt miserable. I didn't want to possibly feel that way again—struggling to get to my college classes and suffering through the 8 hours of walking I do at my job.

I must admit though, the runner in me was both sad and angry on Saturday morning—wishing my body would have picked a different time to throw a minor cold at me. I had put a lot of hard training runs in for this race. The training run at the state park near where I live where I ran part or all of the longest hill I could find six times to train myself for hills when I felt tired. The training run that because of the heat and humidity, I felt like stopping after only five miles but knew I may face those same conditions come race day so I continued on for a total of 16.2 miles.

I don't regret choosing not to go to the Super Hike, but as you can see, it was a very tough decision to let go of something I wanted so much.

Tuesday, September 4, 2012

Super Psyched for the Super Hike!

This coming Saturday, September 8th, is the date for the 2012 Susquehanna Super Hike and Ultra Trail Run. The "Super Hike" as most people just call it, is one of the more challenging trail races in the lower Susquehanna Valley area, and at 28.4 miles in length, one of the longer events as well.

I've wanted to participate in this event for well over a year now. I attended both of the preview hikes that the Keystone Trails Association hosted in early summer of last year for the 2011 event. These hikes provide prospective participates with the opportunity to see just what they're potentially signing up for.

The great scenery and diversity in the trail itself was what really appealed to me. While short stretches are on actual paved roads, a good 85% or more is on dirt trails, mostly the Mason-Dixon trail in York County and then the Conestoga trail in Lancaster County. Some spots are flat and fairly easy to run/hike while other spots are very steep, very rocky, or both. And there's some fallen trees and stream crossings thrown into mix as well.

The weather from hurricane Irene and tropical storm Lee unfortunately produced flooding of historic proportion on the Susquehanna River, forcing the cancellation of the Super Hike in 2011. Much of the trails were washed out or even under water. The campground where the race finishes was completely under water as well. So my anticipation for this grand event would have to wait another year.

Just with the level of trail running that I was at in summer of 2011, I was only going hike the event—not run it. I figured the course was just too much to attempt with only a year or so of trail running under my belt. I thought the next time I sign up, then I'd run it. Well with the cancellation, and the fact I was able to get in a good amount of trail running from then until now, I figured here in 2012 I would run the event—or run as much as I possibly can. There's many spots that are so steep that running is not really an option—you'd be so out of breath going uphill your heart rate would be through the roof or if you were going downhill you would be so out of control it wouldn't be funny.

This will be my fourth marathon and first race at an ultra-marathon distance. Because of the distance and difficulty I know my pace will be slower than every race I done previously but I'm OK with that because that's what is to be expected. I figure I'll be out there for 6-7 hours and expend about 3000 calories, but YES, I will have fun doing it!

To me, there's just something about the challenge. Seeing how well you react to all that will be thrown at you in 28.4 miles. Stones, rocks, tree roots, uphills, downhills, tiredness, fatigue—all of them can be a real pain, both literally and figuratively. There's just something about trail running that really appeals to me. Being out in the woods running allows me to forget about the everyday stresses and worries I have.

While reading the best-selling book Born To Run, most of how I feel was summed up by a quote from ultrarunner Jenn Shelton: "When I'm out on a long run, the only thing in life that matters is finishing the run. For once, my brain isn't going bleh bleh bleh all the time. Everything quiets down, and the only thing going on is pure flow. It's just me and the movement and the motion. That's what I love——just being a barbarian, running through the woods."

Me and the movement and the motion. How simple is that? That's what I hope to feel!

A race re-cap will be coming in an upcoming post.

More information on the Susquehanna Super Hike and Ultra Trail Run can be found at this link.