Keep it Real

Be flexible with your time.

We're not elite athletes and have normal schedules to battle with. Running can't always be the priority.

Know what workouts you need to get in for the week. If you miss a workout, use a rest day to make up for it. It would make sense to anticipate how many workouts you will likely miss during the average week during training. I'm pretty good on getting all of my workouts in, but I plan on missing 2-4 during the month. Don't get down on yourself for missing a workout. Sometimes it can't be avoided. Most importantly, try to get your long runs in. You might have to move it to a day where you normally have a short run.

Schedule conflicts make it difficult to keep a routine. Have shoes handy. If you know you're going to be tied up after work, try and get your run done in the morning before heading in. The more flexible you become, the easier it will be to incorporate running full-time into your lifestyle. It will flow as part of your normal day.

Size Doesn't Matter

It's great participating in those huge events with tens of thousands of people. Runners move along the course taking in the cheers from the adoring crowd of supporters. You can brag do your family, friends, and co-workers about how you ran the ---big city name here--- marathon that they'd heard so much about in the news. The glory is yours. It is a great feeling.

Not only are there the high profile marathons you here about constantly, there are many smaller events and runs that you probably haven't heard of. If you are considering running a race of any distance, you may want to explore the path less traveled. Check out what some of the lower profile runs have to offer.

Someone recently asked me what it was like after I ran 26 miles while training for a 50K run. I replied, "It was like running a marathon, but without the glory." It was funny. My friend laughed. But, it wasn't true. There was glory. There was a whole hell of a lot of glory. Personal Glory. That is about as low profile a run as you can get. I felt so pumped on adrenaline it was like I had conquered the world. It didn't matter whether anybody else knew about it or not. So, as you participate in smaller event, hopefully you can experience a similar feeling of personal glory.

There are many advantages to the smaller event. You can easily get a parking spot. You don't have to show up the night before and fight through some huge expo just to pick up a stupid packet. It's laid back. You show up and feel relaxed. There is no hurry. You are in the zone. If you have someone there supporting you it is easy for them to spot you. In my last event I was able to have my support team (parents) provide me with some Cliff Shots I planted on them along the course. Not only that. You'll get a great personal feeling from the event workers and volunteers. They're all happy to be there and want to talk to you. They love running and they're proud of the event that they're helping to make happen. The entrance fee for these smaller events is usually much less, but the quality is not.

Glory is waiting for you. How will you reach it?

Read for Speed

In the internet age it is easy to find almost anything you want to know online. Though there is a vast pool of information about running on the net, it is sometimes overwhelming and difficult to sort through. Let’s get old school. Think back to the dark ages before you could punch in a couple words on a search engine have the answer to your question, back to the days where we used to have to look in a book.

There are many great books out there about running. Picking up a running book can provide you with a great point of reference. As you filter through all the information on the net, you can pull out your reference book, written by someone you know is an expert on the topic. Bring the information you find on the net into context by evaluating how it relates to your reference guide.

Years ago I picked up a copy of How to Train by Hal Higdon up at a local used book store for seven dollars. I was looking for a sample training plan to adopt for my first marathon. How to Train offers tips and training plans for almost any kind of distance event you can think of ranging from 5k to 100-mile. Hal’s book also offered me suggestions on stretching, balance, and strength training. As I’ve progressed I’ve adapted the workouts and training routines into my own by making changes based on experience or suggestions from others. I don’t take the advice word for word, but it is great to have a point of reference to look back on as I gain more experience and knowledge.

I found my book. I suggest you go out and find yours.

Mustache Miles

Legendary distance runner Steve Prefontaine once said, “To give anything less than your best is to sacrifice the gift.” What is this gift he is referring to? I like to think he is talking about his mustache. Being able to grow such a perfectly aerodynamic mustache is a true gift. Not all runners are able to grow such a glorious mustache. Prefontaine embraced his trademark ‘stache and was able to build on his gift through hard work and persistence.

I recommend that everybody embraces their own gift and give it all they have. Grow the best mustache you can. If you cannot grow one, pick up a prosthetic from your local costume shop. Whatever form your mustache takes you will be embracing your true gift. By embracing your mustache you will see an increase in strength, endurance, and speed proportional to the thickness of your mustache. As an added bonus, you will become extremely sexy and cool.

Space the Pace

Maybe you haven't ran much in the past. You might have tried to go for a jog, but didn’t really develop an affinity for it. You’re at a point where you’d like to give it a shot again. Or, you ran in the past, but where never able to overcome certain distance or time constrictions. Where can you begin? What can you do this time that you didn’t do before? Space the pace!

Interval training is one of the best ways for a new runner to approach the challenge. To make the progression from walking to running mix the two together. To develop more comfortably as a runner, work intervals of walking into your runs. This will allow your body to adjust and adapt to the new workout routine. It will also help expand time and distance boundaries that have limited you in the past.

Say you’re comfortable running for 15 minutes. Break that up into 3 five minute periods of the running. In between each running interval add in a 2 minute walk. So now you have a 2 minute walk warm up, a 5 minute run, a 2 minute walk, a 5 minute run, a 2 minute walk, a 5 mile run and then a 2 minute walk cool down. This will probably keep you within your comfortable limits. If not, feel free to adjust accordingly. Listen to your body and do what feels right. Don’t be afraid to step back and walk more if necessary. So, by adopting this technique, the 15 minute runner has increased the length of their workout to 23 minutes. As you become more in tune with your workout adjust the running intervals longer and the walking intervals shorter within your abilities. After going through this process the runner has increased their run length by over 25%.

That was just an example. That isn’t necessarily applicable to your abilities. You’ll find what is comfortable for you body. I am just suggesting that to develop your running skills mix some running and walking together in a way that you are comfortable with.

As with any exercise routine, you should probably consult a physician to make sure it is right for you before getting started.

En Route

Part of the excitement of running is exploring new territory on foot, covering distances you never imagined you would. You get a whole new take on the scenery. You’ll notice details you’ve never noticed before. I’ll get lost in the city and take note of new parks I discover, restaurants I would like to try, and stores I’d like to visit. Not everyone has a city nearby, but there is still much to be discovered. Planning (or not planning) routes is crucial to the enjoyment a casual runner gets from their run. Here are a few suggestions of some ways to plan a route.

Suburbs

Explore the neighborhoods. At surface level a subdivision or neighborhood can appear like a boring place. But, sometimes you’ll find looping around the neighborhood turning down every street can offer you a significant distance to loop. You can watch people, observe houses, and become familiar with the dogs in the neighborhood. Neighborhood sidewalks can provide you with a safety net away from traffic. Be watchful for cars pulling in and out of driveways. You also might cross paths with some of your neighbors who run. Get familiar with your neighborhood. Run some different loops and get an idea of how long it takes for certain routes. From there you may be able to estimate a distance and plan future runs.

City

Explore the parks. It can be dangerous and frustrating running through city streets, though sometimes necessary. As an alternative, find out what park options your city has to offer. From my experience, most cities will have parks with a network of trails for joggers. This is a great way to get to know a city. Sometimes the jogging trails will be in prominent scenic places in the city. Another benefit of city parks is they are often lined with drinking fountains. Having a easily accessible water supply and not having to carry it is a huge advantage.

Trails

Find out what metro parks, county parks, state parks, national parks, etc… are nearby. Get a map of the trails. This can make for some great rewarding runs. Make sure you know where you are going and have access to things you need, such as water. It may be necessary to carry your own water supply. This might not be the best place to run and get lost like in a city. Just make sure you have a solid idea of where you are and know your limits. Possibly prepare for more difficult terrain such as hills, mud, and other obstacles.

Be extra cautious if you decide to run on the road. Though they are required to, don’t expect vehicles to give you the right of way. It is better safe than sorry. I would recommend exhausting other resources before resorting to road running.

Mix it up. Keep changing your routes to keep running exciting and interesting. You’ll discover new things and cover more ground than you ever imagined.

Save the Date

It’s not always easy to stick to a training plan. There are a million and one things that can pop up at last minute on any given day causing us to not get out and run. Our training plans need to anticipate this. If there is no plan to run, it is easy to let other things get in the way. One way to approach this is to write down your training plan. I put all of my planned workouts in writing. By putting it in writing, you are making running one of your priorities.

Writing down your workout schedule offers many benefits. It allows you to plan for rest days. You can plan longer runs on days you know you will have more free time. You’ll get an idea of what your mileage for any given week will look like. It will be possible to make other plans around your running schedule. You can assess and monitor areas of flexibility within your workout. If something comes up you can move it over to one of the days you had allotted for rest. Now that it’s on paper you have a plan, you have a schedule, and you have goals. It’s not to say you might not still miss a workout here and there, or have a rough week. But, at least you’re making it easy as possible for you to find the time to get out and run. Not just for running this could work for any form of exercise; walking, running, biking, swimming, you name it!

Find a calendar template online. They are all over the place. Just Google “calendar template” or explore features in Microsoft Office. Find a template, type your workouts in the blanks, and print it out. Stick it on the refrigerator. As you go, along cross off successfully completed workouts as well as making any comments or notes. It will sort of double as a journal painting you a picture of your training to reflect on. It’s right to write.

Stretch

Injury prevention should hold a prominent place on every runner’s table. One injury could potentially ruin an entire training plan. Also, as we carry onto our non-running, normal daily routines we have to be conscious of soreness and making sure are bodies are able to function. At the same time as preventing injuries and reducing soreness, runners try to challenge themselves as much as possible within these limits. One simple activity worked into a normal running routine could address all of these; injury prevention, soreness, and performance. I am talking about stretching.

I always feel the itch to just get out and hit the road. There was a period of time were I did away with stretching all together, thinking that it wasn’t an efficient use of my time. I found that my performance was poor and my recoveries were much harder. I also noticed a slight pain develop in my hip. Through research, I was able to isolate the muscle group causing my woes and find a stretch to address the problem. Every since I have resumed my stretching routine, the slight muscle pain has not revisited me.

There are plenty of resources out there listing stretches for runners. I’ll leave you to research those. Find something that works for you and “run” with it. If you’re feeling especially sore in a certain muscle group, try and find a stretch to address your problems. It will pay off. You’ll see improvements in your form and balance and be less susceptible to injury. On top of that, you’ll feel better the next day! So, take 10 minutes before and after a run to stretch properly even if it uses up some of the time allotted for your run.

Having the right socks rocks

I wish somebody would have told me this when I was starting out. I ran all my high school cross country years and college jogs in cotton socks. I suffered through many painful blisters and uncomfortable runs. In this case, ignorance was not bliss. Socks can have a huge impact on a runners training and at times even limit the maximum distance that can be covered.

Socks are a crucial element to having a nice blister-free run. If I could give one piece of advice to every beginning runner it would be to invest in some good socks (good costs less than $10!) STAY AWAY FROM COTTON. Any non-cotton sport blend sock will be an improvement. This will eliminate most, if not all, blister problems. At one point I found some polyester blend sport socks at Good Will for $1 a pair. They worked out great, though they didn't last as long as a name brand. Buy a couple pairs and rotate them. It's a small investment for a large amount of comfort.

Next is to choose between different levels of thickness and cushioning. This is not as important as the blend of material, though some runners may be particular about the thickness of their socks. Also, remember to anticipate that thick socks will fill out a shoe a little more causing it to fit differently. I would say this is a matter of personal preference. Experiment and find what suits you best. Some runner's prefer cushioned socks for very long run.

It Makes Cents

There are many ways to participate in a Marathon or other other distance race while raising money for a charitable cause. Going this route can provide access to training resources, lock in registration in runs that may sell out, and provide a sense of community with other charity runners. Everybody wins.

Some runners, like me, are a little bit more unorganized or last minute about how they go about things. At times I might not decide I am running a race until 3 months before. On top of that, the pressure of needing to raise a certain amount of money may not be something I am able to commit to at the time. I'm running for the sake of running. My selfish needs are being satisfied.

While doing good for yourself, why not take the extra step and do some good for others?

I suggest finding a small local charity or another charity of your preference. Either way you'll still be making an impact. Tell everyone that you are running the marathon to support this cause. It is easy to spread the word around in your office, on your blog, or with your friends and family. Ask people you encounter to donate a dollar to the cause. You will find that almost no one will refuse. One dollar is such a small, unobtrusive amount. Most people will give you the dollar you ask for, but many will exceed the call and give you larger amounts. You'll soon find that you have a significant amount of money raised with almost no pressure for anyone involved.

Make a difference. Whether you're an all out charity runner, or a dollar as you go charity runner it's all positive. There is no minimum contribution needed to help others.

Cold Weather Running

Burrrr... Adjusting to running in the cold weather takes some extra motivation and some extra layers! Don't let the seasonal funk get you down. It might seem like a difficult thing to get used to, but after you try it you might sing a different tune. Free yourself from the monotony of the treadmill and tackle the great outdoors.

Dress appropriately and let the body take care of the rest. Layers, layers, layers. It is necessary to wear layers of material that can break the wind. The wind can be painfully brutal without proper protection. If you can break the wind, in normal winter conditions, you'll find that your body will warm up quick. It's better to overdue the layers and be too warm than to be cold and miserable.

Lower Body
Underwear, pants, and more pants. Start out with a pair of synthetic blend underwear. Over that I would suggest a pair of synthetic tights or thin running pants. These two articles will be what really beats the wind. Add an additional layer with any pair of athletic pants or cotton sweatpants depending on how cold it is.

Upper Body
The first layer should be a synthetic shirt. The second layer, depending on how cold it is, could be a cotton t-shirt. Over the shirts, wear a running jacket, fleece, or a combination of the 2 if it is very cold.

Extremities
Wear gloves and some form of hat (or device that covers your ears). If it is very cold/windy you may want to invest in some sort of face mask, though I usually will run on the treadmill when it gets to that point. I wear cheap black dollar store gloves and whatever random winter hat is laying around. Adjust to what is most comfortable for you.

Beware of icy and slippery conditions. I've found that it is refreshing to go out for a run in a light fresh snow fall, before it gets to deep. Usually, in the city, I have to wait a couple days after a storm for the sidewalks and roads to be cleared, so I can safely head out for a run again. This will vary by your location.

Next up: The Polar Bear Club

Lions and tigers and bears, oh my!

As runners in the great out doors we are one with nature. We are prepared to conquer any terrain; rock, sand, dirt, mud, pavement. We can handle whatever conditions Mother Nature decides to throw at us; rain, sleet, snow, heat, cold. Bring it on! In fact, we are much like the postal service. We even have to deal with neighborhood dogs. Sometimes they’ll join us for a couple blocks, other times they are not so friendly.

Oh, but we are also different from the postal service. Just like we are prepared for all terrains and conditions, we must also be ready to encounter the creatures of the earth. We answer to the call of the wolf, the cry of the coyote, the snap of the crocodile’s jaws, the roar of the lion, the moo of the cow, the hug of the bear, the grunt of the boar, the bark of the dog, the hoot of the owl, the meow of the cat, the squeak of the mouse, the honk of the goose, the hiss of the swan and the rattle of the snake. It is important to know what wrestling moves you might need to bring down any of these animals.

Once, I was running through the everglades in Florida. I encountered a great big hungry crocodile. He said to me, “I am hungry and runners are very tasty. Get in my belly!” Fortunately, I was prepared. Knowing the dangers that I may encounter running in the wild, I had spent countless hours reviewing tapes of Hulk Hogan when he was in his prime. I used some of the Hulk's classic moves and wrestled the mighty croc into submission. Though, I did not want to hurt the crocodile. I was much more forgiving than Hogan. After I had wrestled the crocodile into submission I carried on with my run feeling content, knowing that I was a well prepared runner.