This past summer, the world's greatest athletes assembled to compete in their respective events for the Olympics. Track & field is usually one of the events that dominates the news coverage and TV time for the summer games.
Some of the fellow runners I know, as well as many of my coworkers, marveled at the accomplishments of one athlete in particular—Usain Bolt. The sheer speed he possesses is simply awesome. Any time he is running, another world record might be broken!
I do some speed work too in my running in order to build my fast twitch muscles, but I know I'm nowhere near as fast as Usain Bolt.
A couple of my coworkers and I had a conversion about how fast each of us thought we could possibly run 100 meters, the strongest event for Bolt. Most of them aren't true runners but they thought I would be really quick since I am a runner. I said I really didn't know because I never really sprinted all out for that (short of a) distance. I've ran hard on the straightaway of a track before, but never a 100%, give it all you have effort.
Because of conflicting schedules, I was never able to meet up with my coworkers for us to try this 100 meter experiment. So the other week I finally just decided to try it myself.
I measured the distance using my Garmin GPS watch, which very closely matched the outer white lines of the soccer field I was at. (I wasn't able to find an open track for my experiment.) I also knew it would be hard to time myself too, for it is very hard to look (clearly) at your watch when you're sprinting. I knew going into the experiment that the results would be slightly off but then again it was just for fun. I was also running on grass too so I didn't otherwise have the advantage of running on the smoother and more stable surface of a track.
I warmed up by running a mile at a progressively faster pace and then decided it was time to see what I was made of. I got to my starting point and looked at my watch. I was going to start when the seconds hit double zero. When it did I took off as fast as I could and tried my best to maintain that speed the entire way through. I felt incredibly fast for awhile near the beginning but it's super tough to keep that up. I was also trying to run landing on just the front part of my foot, which is a little new to me and actually made me feel a little unsteady for a few steps too. The last 50 or so meters seemed so long!!! I couldn't believe how long 100 meters could seem when your really, really, REALLY getting out of breath and your muscles are working overtime! I glanced at my watch as I crossed the far white line of the soccer field and then jogged back around to my starting point. I ran the 100 like that a total of four times and I was pretty much spent as far as energy. My cooldown mile that I ran was fairly slow because of that.
So what were my results? Again, it was hard to view my watch when I was going at that speed but I was able to see the seconds. The first two attempts were around 16 seconds and the final 2 attempts were around 15 seconds. That's about where I thought I might be.
However, after running that hard—and I do mean harder than I've EVER ran before—I really wish my effort would have shown something in the 13-14 second range. I think with perfect conditions—having some time me more accurately, training more for this type of effort, doing it in the summer when my muscles would be warmer overall, and of course running it on an actual track—I think I could possibly knock down my time to something in that range. Maybe I'm just a believer in wishful thinking though!
Regardless, it was a fun experiment (sans the sore quads for 2 days) that gave me a new respect for the accomplishments of the greats like Usain Bolt and all that came before him. Maybe by the time he breaks 9.6 seconds for the 100 meters in the 2016 Rio games I will have broken the 13.6 barrier. I wouldn't be surprised if the former happens before the latter though!
Tuesday, November 13, 2012
Wednesday, October 31, 2012
Resources for more information on running (part 2)
Today I'm back with a second listing of resources for you to find additional information on running. The first post from a few weeks ago, titled: Resources for more information on running (part 1), gave a look at magazines and books on running.
Now I'll turn my attention to online resources. I've provided a listing of websites, blogs, and podcasts that I turn to when I need some help or want some running inspiration. These resources aren't so much destinations as they are starting points—use them to jump to whatever you're specifically looking for.
Websites
www.runnersworld.com
A great site for finding info on virtually all aspects of running. There's really not too much that you can't find on their site. I especially like their pace calculator which is helpful in finding your pace if you don't have device that automatically gives it to you.
www.marathonguide.com
For anyone considering a marathon this is a great site. There a race calendar to find a marathon, results, and articles on training and preparation. What I like best is the section on reviews of marathons—so if you're on the fence about committing to particular marathon it helps to read what other runners had to say.
www.active.com
This site is perfect for all classes of runners—from beginners to the seasoned veteran. I think it's a great place especially for beginners to find info and races that suit there needs. While you're there browse info on other sports that interest you too!
Blogs
beginners.runnersworld.com
Many common beginners questions will be answered if you follow this blog. The problems covered are ones we all face (or have faced) at some time and the explanations are easy to understand and follow.
antonkrupicka.blogspot.com/
You'll probably have to appreciate the sport of ultrarunning to like this blog but I pull inspiration from the stunning photography he posts of where he's been running—I know it's places I'll never see but it does make me want to explore new paths and run trails. Anton Krupicka is one of the more accomplished ultramarathoners currently out there.
www.alltop.com
This is just a great site to find blogs on just about ANY topic—and running is no exception. The creators describe it as an "online magazine rack." You can find more blogs and websites on running than you'll have time in the day.
Podcasts
Marathon Training Academy
Although the word marathon is in the title beginners can still learning from listening to this one. The husband and wife hosts present the topics in a very sensible manner and the information can be applied if you're new and only running a little or you're truly training for a marathon. I highly recommend this podcast to all runners.
Running with the Pack
I've found this podcast to be inspirational even if the hosts seem to ramble a bit. They've had some great interviews and provide a lot of tips.
Ben Greenfield Fitness
This podcast isn't focused on running but does have a ton of info on nutrition, hydration, and anything related to fueling your body—which is so important especially for distance runners.
Now I'll turn my attention to online resources. I've provided a listing of websites, blogs, and podcasts that I turn to when I need some help or want some running inspiration. These resources aren't so much destinations as they are starting points—use them to jump to whatever you're specifically looking for.
Websites
www.runnersworld.com
A great site for finding info on virtually all aspects of running. There's really not too much that you can't find on their site. I especially like their pace calculator which is helpful in finding your pace if you don't have device that automatically gives it to you.
www.marathonguide.com
For anyone considering a marathon this is a great site. There a race calendar to find a marathon, results, and articles on training and preparation. What I like best is the section on reviews of marathons—so if you're on the fence about committing to particular marathon it helps to read what other runners had to say.
www.active.com
This site is perfect for all classes of runners—from beginners to the seasoned veteran. I think it's a great place especially for beginners to find info and races that suit there needs. While you're there browse info on other sports that interest you too!
Blogs
beginners.runnersworld.com
Many common beginners questions will be answered if you follow this blog. The problems covered are ones we all face (or have faced) at some time and the explanations are easy to understand and follow.
antonkrupicka.blogspot.com/
You'll probably have to appreciate the sport of ultrarunning to like this blog but I pull inspiration from the stunning photography he posts of where he's been running—I know it's places I'll never see but it does make me want to explore new paths and run trails. Anton Krupicka is one of the more accomplished ultramarathoners currently out there.
www.alltop.com
This is just a great site to find blogs on just about ANY topic—and running is no exception. The creators describe it as an "online magazine rack." You can find more blogs and websites on running than you'll have time in the day.
Podcasts
Marathon Training Academy
Although the word marathon is in the title beginners can still learning from listening to this one. The husband and wife hosts present the topics in a very sensible manner and the information can be applied if you're new and only running a little or you're truly training for a marathon. I highly recommend this podcast to all runners.
Running with the Pack
I've found this podcast to be inspirational even if the hosts seem to ramble a bit. They've had some great interviews and provide a lot of tips.
Ben Greenfield Fitness
This podcast isn't focused on running but does have a ton of info on nutrition, hydration, and anything related to fueling your body—which is so important especially for distance runners.
Wednesday, October 24, 2012
York White Rose Run race review
Today I'm a writing a race review of the York White Rose Run 5 Miler than was held this past Saturday in downtown York, PA.
The weather for a race was near perfect conditions: clear, sunny skies and cool weather so you don't overheat. There was no hint of the rain from the night before so there was no worries of the streets being slick and not getting your proper footing.
I think these conditions are part of what always leads to a big turnout of runners at this race. This years race brought out 280 runners and last years race had almost another 100 finishers beyond this years total.
There is also a team race category and costume category for the York White Rose Run which also helps to add to the fun atmosphere. There's also one my favorite things about the White Rose race—the tradition of the man dressed in Irish clothing playing the bagpipes near the top of the hill at Farquhar Park. I'm not really a fan of bagpipes or the sound they make, but for whatever reason it just feels appropriate and it helps me forget about how tough it is going up that hill. I always give the guy a thumbs-up!
I was debating on whether I wanted to just run this event or go out and truly race it. Part of me wanted to just run and take in all the sites along the course: the architecture of some of the buildings we pass, the city residents who stand on their porch & watch (and sometimes cheer) the runners going by, and the bright colors that fall brings to the leaves on the trees. In the end, since the weather was ideal and I don't have too many other events coming up on my race calendar, I decided to race.
My PR for a 5 miler is 31:17, so I knew it would take a great effort to beat that mark for I haven't been doing as much running lately—especially speedwork! That previous PR translates to a 6:15 per mile pace, and from past experience, I know that is very hard for me to maintain.
Even though I was a little boxed in at the very start of the race, I ran the first mile in 6:08. Part of me was happy for I was indeed on pace for a new PR, but part of me was worried too because I thought perhaps I went out too fast for I know I'd never maintain that speed. The second mile contained the hill at Farquhar Park, so I knew that one would definitely be slower. Last year I attacked this hill and it took quite a bit out of me while running the flat section going around the top of the park. This year I backed off some while going up the hill but I'm not sure that made much of a difference. I didn't feel quick going back down the far side of the park and could never regain that speed I had in the first mile. Even with the course being relatively flat past the park, I just couldn't get my legs to move me any faster. When reaching the mile marker at mile 3, I knew the overall pace my watch showed would be too much to make up in the last 2 miles. I knew then it wouldn't be a new PR set. I still pushed as hard as I could through the rest of the course and it wasn't until the very home stretch at the finish that I could really pick up the pace. I sprinted across the finish line with a finish time of 32:49 which was 38th place overall.
I was mostly satisfied with my time for I did the best I could on this given day and I had some doubts going into it that I would be able to PR since I just haven't been devoting as much time to running in the past month. I probably slowed up just a bit around Farquhar Park too because the color of the leaves on the trees was simply so rich and vivid, I had to take in a few quick glances of all nature had to offer.
For anyone considering a shorter race, I would highly recommend the York White Rose Run 5 Miler. The entry fee is very affordable, it's held at a beautiful time of year, and there's also an after race party at the White Rose Bar & Grill too. And don't forget about those bagpipes either!
The weather for a race was near perfect conditions: clear, sunny skies and cool weather so you don't overheat. There was no hint of the rain from the night before so there was no worries of the streets being slick and not getting your proper footing.
I think these conditions are part of what always leads to a big turnout of runners at this race. This years race brought out 280 runners and last years race had almost another 100 finishers beyond this years total.
There is also a team race category and costume category for the York White Rose Run which also helps to add to the fun atmosphere. There's also one my favorite things about the White Rose race—the tradition of the man dressed in Irish clothing playing the bagpipes near the top of the hill at Farquhar Park. I'm not really a fan of bagpipes or the sound they make, but for whatever reason it just feels appropriate and it helps me forget about how tough it is going up that hill. I always give the guy a thumbs-up!
I was debating on whether I wanted to just run this event or go out and truly race it. Part of me wanted to just run and take in all the sites along the course: the architecture of some of the buildings we pass, the city residents who stand on their porch & watch (and sometimes cheer) the runners going by, and the bright colors that fall brings to the leaves on the trees. In the end, since the weather was ideal and I don't have too many other events coming up on my race calendar, I decided to race.
My PR for a 5 miler is 31:17, so I knew it would take a great effort to beat that mark for I haven't been doing as much running lately—especially speedwork! That previous PR translates to a 6:15 per mile pace, and from past experience, I know that is very hard for me to maintain.
Even though I was a little boxed in at the very start of the race, I ran the first mile in 6:08. Part of me was happy for I was indeed on pace for a new PR, but part of me was worried too because I thought perhaps I went out too fast for I know I'd never maintain that speed. The second mile contained the hill at Farquhar Park, so I knew that one would definitely be slower. Last year I attacked this hill and it took quite a bit out of me while running the flat section going around the top of the park. This year I backed off some while going up the hill but I'm not sure that made much of a difference. I didn't feel quick going back down the far side of the park and could never regain that speed I had in the first mile. Even with the course being relatively flat past the park, I just couldn't get my legs to move me any faster. When reaching the mile marker at mile 3, I knew the overall pace my watch showed would be too much to make up in the last 2 miles. I knew then it wouldn't be a new PR set. I still pushed as hard as I could through the rest of the course and it wasn't until the very home stretch at the finish that I could really pick up the pace. I sprinted across the finish line with a finish time of 32:49 which was 38th place overall.
I was mostly satisfied with my time for I did the best I could on this given day and I had some doubts going into it that I would be able to PR since I just haven't been devoting as much time to running in the past month. I probably slowed up just a bit around Farquhar Park too because the color of the leaves on the trees was simply so rich and vivid, I had to take in a few quick glances of all nature had to offer.
For anyone considering a shorter race, I would highly recommend the York White Rose Run 5 Miler. The entry fee is very affordable, it's held at a beautiful time of year, and there's also an after race party at the White Rose Bar & Grill too. And don't forget about those bagpipes either!
Tuesday, October 9, 2012
Math equations for running?
Math equations for running?—I guess for those who dislike math perhaps they stopped reading right there. If you are still reading, then consider it your gain. Don't worry, there aren't any really complex formulas to memorize or even any numbers involved. These "equations" are just observations that I've found to be true and that I try to apply when adjusting my running goals.
In 2012, I had two marathons circled on my race calendar. Neither went as I planned, the second of which you can read about here.
One thing I learned through running in general (and training for those two marathons) was if you really want to complete an event you once thought was unreachable for you, you will have to push past your comfort level, especially for endurance events like a marathon, ultramarathon or even something like a century bike ride.
In training for these type of events, you will be out there on the roads or trails many days during the week and face all sorts of adversity. It could be aches and pains, tiredness or bad weather. At some point your body won't want to cooperate and might even ask "Can't we do this run another day or just scrap this run altogether?"
While the easy answer to those questions is yes, I believe you'll achieve more if you're able to meet these adversities head on.
Thus, my first "math" equation:
heart + soul ≥ body + mind
I've found that if you really have that desire to achieve a once unthinkable goal, then use what you feel deep down (anticipation, excitement, drive) to conquer what you feel on the outside (aches, soreness, tiredness.) Remind yourself that you've come this far and use that to focus on the rest of your training that lies ahead. Remember that race day for your event might not have the ideal conditions you wish for and that the adversity that you faced in training can now help since you'll have already have experience in dealing with it. Don't underestimate this advantage.
One outcome of the training for the second marathon that stayed with me for awhile was tiredness. Since I've now shifted the focus of my running to shorter distances, I don't need to get in the mileage I once did.
This is where my second "math" equation comes into play:
decrease in quantity of running = increase in quality of running
Because of less time spent running (expending less energy) and an increased effort to get more rest (gaining more energy), the fewer runs that I do get in have felt more productive. I pushed through some of those sluggish marathon training runs because I knew it would help for when I felt tired during race day. With the change of goals now, it's no longer productive to run while I'm tired.
Sure, my weekly mileage is noticeably smaller. I definitely feel more energized though on those days I am out there.
Finally, the biggest "math" equation for running:
common sense > everything else
Know that common sense should triumph the other rules of running. Don't run if you're risking injury or shortchanging other important areas of your life. Adjust things as you need and do the best you can!
In 2012, I had two marathons circled on my race calendar. Neither went as I planned, the second of which you can read about here.
One thing I learned through running in general (and training for those two marathons) was if you really want to complete an event you once thought was unreachable for you, you will have to push past your comfort level, especially for endurance events like a marathon, ultramarathon or even something like a century bike ride.
In training for these type of events, you will be out there on the roads or trails many days during the week and face all sorts of adversity. It could be aches and pains, tiredness or bad weather. At some point your body won't want to cooperate and might even ask "Can't we do this run another day or just scrap this run altogether?"
While the easy answer to those questions is yes, I believe you'll achieve more if you're able to meet these adversities head on.
Thus, my first "math" equation:
heart + soul ≥ body + mind
I've found that if you really have that desire to achieve a once unthinkable goal, then use what you feel deep down (anticipation, excitement, drive) to conquer what you feel on the outside (aches, soreness, tiredness.) Remind yourself that you've come this far and use that to focus on the rest of your training that lies ahead. Remember that race day for your event might not have the ideal conditions you wish for and that the adversity that you faced in training can now help since you'll have already have experience in dealing with it. Don't underestimate this advantage.
One outcome of the training for the second marathon that stayed with me for awhile was tiredness. Since I've now shifted the focus of my running to shorter distances, I don't need to get in the mileage I once did.
This is where my second "math" equation comes into play:
decrease in quantity of running = increase in quality of running
Because of less time spent running (expending less energy) and an increased effort to get more rest (gaining more energy), the fewer runs that I do get in have felt more productive. I pushed through some of those sluggish marathon training runs because I knew it would help for when I felt tired during race day. With the change of goals now, it's no longer productive to run while I'm tired.
Sure, my weekly mileage is noticeably smaller. I definitely feel more energized though on those days I am out there.
Finally, the biggest "math" equation for running:
common sense > everything else
Know that common sense should triumph the other rules of running. Don't run if you're risking injury or shortchanging other important areas of your life. Adjust things as you need and do the best you can!
Tuesday, October 2, 2012
Inspiration
With fall arriving, and shorter amounts of daylight and cooler mornings coming with it, I thought there might be some of you that could use some inspiration to still get out there and run when either you don't feel like it or the weather isn't the most ideal.
This post is about that inspiration, and while it doesn't pertain exclusively to running, it is at least running related. It is inspiration set within the context of triathlon.
Triathlon consists of swimming, cycling, and running—in that order.
One of the most intriguing athletic events that I see on TV is the Ironman Triathlon World Championship. An Ironman distance triathlon is simply grueling. It is 2.4 miles of swimming, 112 miles of cycling, followed by 26.2 miles of running. Yes that's right—140.6 total miles!
Many of us spend 8 hours at our job. Could you imagine exercising for a minimum of 8 hours? That's how long it takes the elite athlete to complete an Ironman. The average participate will take close to double that time to complete the course.
Just finishing is considered victory, regardless of where you actually finished in comparison to everyone else.
Now imagine if someone could complete this Ironman triathlon—only they knew someone else who wanted to complete it—but couldn't. Not because they lacked ambition to start training or lacked the time to continue with training—but because they were physically unable to due to a disability.
What if that person said "I'll just take them along," so that the physically unable person can experience everything the same as the physically able person?
At this point, you might be wondering, doesn't that sound a bit ridiculous? Take along another person for 140+ grueling miles? Is that even possible?
I'll introduce you to the story of Dick and Rick Hoyt.
I have only four more words so say:
Watch…and be inspired!
This post is about that inspiration, and while it doesn't pertain exclusively to running, it is at least running related. It is inspiration set within the context of triathlon.
Triathlon consists of swimming, cycling, and running—in that order.
One of the most intriguing athletic events that I see on TV is the Ironman Triathlon World Championship. An Ironman distance triathlon is simply grueling. It is 2.4 miles of swimming, 112 miles of cycling, followed by 26.2 miles of running. Yes that's right—140.6 total miles!
Many of us spend 8 hours at our job. Could you imagine exercising for a minimum of 8 hours? That's how long it takes the elite athlete to complete an Ironman. The average participate will take close to double that time to complete the course.
Just finishing is considered victory, regardless of where you actually finished in comparison to everyone else.
Now imagine if someone could complete this Ironman triathlon—only they knew someone else who wanted to complete it—but couldn't. Not because they lacked ambition to start training or lacked the time to continue with training—but because they were physically unable to due to a disability.
What if that person said "I'll just take them along," so that the physically unable person can experience everything the same as the physically able person?
At this point, you might be wondering, doesn't that sound a bit ridiculous? Take along another person for 140+ grueling miles? Is that even possible?
I'll introduce you to the story of Dick and Rick Hoyt.
I have only four more words so say:
Watch…and be inspired!
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."
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.
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.
Subscribe to:
Posts (Atom)