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Running Advice

Running Advice


  • Entry Level Core Work For Runners

    Posted on January 5, 2012 by the50marathons17 Comment

    Whether or not you are a seasoned runner or just starting off, building up a solid core is extremely important. Believe it or not, a strong core is super beneficial to running, especially sprinting or generally faster running. A tight core enables a more efficient turnover and can even increase stamina. The following article will explain some core exercises for entry level runners (please note that even if you are a seasoned runner who doesn’t do core, some of these exercises are a great place to start!).

    I will start the workout with a traditional exercise, the sit-up. The sit-up I do personally, and the only type of sit-up I really suggest, is called the modified ab crunch. Lay down on your back, feet flat on the floor. Keeps your arms straight and slowly sit up, thus sliding your hands up your leg to your knee. Once you get past your knee, hold it there for a quick “one mississippi” and release (I usually tap my knees quickly five times instead of saying “mississippi” over and over again). The key to is tighten the abs and breathe out upon release.

    Another great and simple exercise to do is called the plank. Lay down on your stomach, straighten your body, and bring your arms parrellel to each other just past your sides. Using your ab muscles and arms, lift your entire body off the ground, except for your forearms and toes. The key is to keep your glute down, back straight, and entire body level. Tighten the ab muscles. After a few seconds, you may begin to shake. Not to worry; this is normal.
    There are also three other ways to plank: on either side or on your back. These are much more difficult, so we won’t worry about those just yet!

    The last great entry level core work exercise to do is one of my favorites: the kick out. This exercise can be completed sitting up or, if you have back pain, laying down. The key is to keep your feet together and kick out, making sure to never touch the ground. Kick out to full extension and recoil back in. If your are sitting up, try to keep your hands crossed over your chest, but balance might become an issue. If balance does become an issue, feel free to put your hands on the floor, but be sure to do more repetitions because this will make the exercise significantly easier. A kick out

    If you have an questions, comments, or other great ab exercises to add to my list, feel free to post a comment! Good luck, runners!

    This entry was posted in Cooling down and Core Work and tagged , , , , , , , , , , , . Bookmark the permalink.

  • Post Run Cool Downs

    Posted on December 29, 2011 by the50marathons17 Comment

    Most everybody who knows a thing or two about running, or even other types of exercise, knowS the importance of a post run cool down. Cooling down, which is what is done post workout to relax the heart rate and muscles, is just as important as warming up. Before going through a few cool down routines, let’s run through (no pun intended) the importance of cooling down.
    Cooling down is a vital part of the workout. It is also important to be ready for the next day. By cooling down, the muscles are able to relax, or basically not tense up or tighten. A simple ten to fifteen minute cool down will do the trick. Secondly, my cool downs will make your body ready for tomorrow’s workout by reducing the buildup of lactic acid.
    The first part of a cool down should be striders. Striders are basically a form of sprinting to stretch out the muscles. Sounds counter-productive, right? Start off slow, jogging about ten or fifteen yards. Follow that up by slowly increasing speed and stride simultaneously. By the the forty yard mark, full speed should be achieved. The difference between sprinting and striding is, well, the stride! lengthen your stride out almost to the point where your leaping, but not quite that far. This is an excellent way to stretch out the hamstrings. Increase your back kick as well, thus stretching out the quads. Any long distance run or hard interval workout will result in a tightening up of the muscles a few minutes after finishing. Be sure to start your striders no more than five to seven minutes post completion of your workout, especially if it is cold. The last thing you want to do is pull a muscle doing a cool down! Try to get in at least five striders, with a maximum of ten.
    After the striders, some type of stretching should be performed. At the very least, stretch out the main muscles of the lower extremity. These include the hamstrings, calves, and quads. Be sure to hold for about thirty seconds two or three times to insure a quality stretch!
    The post run cool down involving actual running changes depending on the workout performed. For example, for a hard, fast track workout, I would suggest about a two mile or twenty minute cool down. For a ten mile LSD (long, slow distance) run, I would only suggest a half-mile at most. If you are only running a couple miles at a clip, no problem. Get in at least a lap around a track or a slow jog around the block. The run should be the last part of your post run cool down unless you want to do core work.
    To do core work, please refer to the following article for pertaining to different types of core work for all level runners: (articles coming soon!).
    Just remember, any type of cool down is better than no cool down! Good Luck! If you have any questions, suggestions, or comments, please do not hesitate to post a comment.

    This entry was posted in Cooling down and Core Work and tagged , , , , , , , , , , , , . Bookmark the permalink.

  • How to Properly Stretch Before a Run

    Posted on December 22, 2011 by the50marathons17 Comment

    Stretching before, and even after, a run is the essential part to a workout. Although most people stretch, not everyone stretches properly. The following will explain the lower extremities. Before explaining proper stretches, let’s explain the importance of stretching.

    Stretching pulls muscles to loosen them up. This increases muscle flexibility, which will maximize stride and decrease the chance of injury. What most people don’t know is that stretching before and after a run will decrease lactic acid buildup in the muscles. Lactic acid is the substance which creates soreness and fatigue-like symptoms in the body.
    Lactic acid is created when ATP (which is the energy your muscles use to move) is broken down for use. Basically, lactic acid is created every time you move a muscle, just in low amounts. After running for an hour, you have too much lactic acid in your body to convert and get rid of, so it will sit in your muscles and wait its turn to be converted.
    With this newfound knowledge, hopefully you are inspired to stretch more. Follow these tips on stretching before a run.

    The first muscle to stretch is the hamstring (keep in mind there is no particular order). The hamstring is located on the posterior (or back) leg above the knee. It travels up to the glutes. There are two sufficient ways to stretch this muscle (actually, to stretch this group of muscles called the hamstring). The second way is by using a belt or rope. Lay supine (on your back) and put the rope or belt around a foot. Lift up your leg, keeping it as straight as possible, and pull back on the rope or belt. Hold for thirty seconds at least twice, both legs.

    The next muscle to stretch is the quadriceps, or quads. The quads are made up of four main muscles, obviously: rectus femoris, vastus medialis, vastus lateralis, and the vastus intermedialis. All four will be stretched sufficiently by the following method. Stand up perfectly straight and curl a leg toward your body. Grab your foot and pull it as close to your glute as possible. After that, use your other hand and grab the same foot as well. If your foot is touching the glute and the stretch is still not strong enough, no worries. You are just flexible. Lean back a bit and you will feel it. Hold for thirty seconds at least twice on both legs.
    Sometimes less flexible individuals, or people with back pain, cannot grab the foot. No worries. Either use a strap to pull the foot up (throw the strap over your shoulder and pull it down), or use the table method. Curl your foot onto a low-lying table and rest it there. Bend your opposite knee, thus squatting (you will be going lower to the ground). This will gradually move your foot to your glute.

    Another muscle to stretch is the calf. The calf is located on the posterior leg, between the knee and ankle. The easiest way to stretch a calf is by using a slantboard (or calfboard). Place a flat, stable board on a 45 degree angle against a wall. Stand on the board, knees buckled. Now just simply move your hips forward and you will feel the stretch.
    Another way is to use a staircase. Hang your heels off a stair step and hold for thirty seconds, three times. Be sure to keep your knees buckled and hold onto something for balance.

    There are the three main muscles to be sure to stretch. Some other muscles in the lower extremity are covered in other articles.

    This entry was posted in Stretching and Warming Up and tagged , , , , , , , , , , , , , . Bookmark the permalink.

  • The New York City Marathon: General History and Information

    Posted on December 11, 2011 by the50marathons17 Comment

    Where it all began

    Just think, about 40 years ago, 127 runners paid a dollar to run in the New York City Marathon! The 2010 race held over 44,000 runners! The 1970 marathon’s budget was about $1,000 and the finishers received extra bowling medals leftover from an amateur event.

    In 1970, the first official New York City Marathon (NYCM) race was held. Out of the 127 runners, a mere 55 crossed the finish line. Only one of those 127 runners was a female, who finished the race. This 26.2 run was multiple circles around Central Park. The unofficial start to the NYCM was actually in 1959 with the Cherry Tree Marathon. This marathon ran through the streets of the Bronx.

    In 1976, the NYCM exploded with popularity after it left its old route of Central Park and hit the streets, covering all five boroughs of New York City (Bronx, Brooklyn, Queens, Manhattan, Staten Island). This change was partly because of the stairs at mile 18 when running through Central Park. Too many injuries and lack of ‘running’ brought on the change.

    The 21st Century Marathon

    Presently, the NYCM is held on November 6. It holds just under 50,000 runners with a budget totaling ten figures (billion). It is sponsored by ING and New York Road Runners (nyrr), and, through charities and sponsorships, runners are able to raise over 50 million dollars, when all is said and done. It is the most popular marathon in the world in terms of runners (Boston is in terms of viewers), and usually raises the most money. The winner of the marathon receives 600,000 dollars.

    The 2010 NYCM had over 3 million street viewers and 320 million televised viewers.

     

    Qualifying for the Marathon

    Not every applicant is accepted. In fact, over 100,000 runners attempt to join the New York City Marathon, but only about half are accepted due to space issues. Some ways of qualifying are to have run the NYCM before or another marathon, to run a marathon in the specified times, if you donate enough to charity, and if you are a member of the New York Road Runners. For more information on qualifying, check out the official ING New York City Marathon website.

    This entry was posted in Marathons and tagged , , , , , , , , , , , , , , , . Bookmark the permalink.

  • Running with your Siberian Husky

    Posted on December 11, 2011 by the50marathons17 Comment

    Introduction

    So, you just got your Siberian Husky! She is house-broken, growing big and strong, and filled with energy! One day, while you’re out for a walk, she pleads you to pick up the pace; those big, blue eyes staring into yours. What are you supposed to do, disappoint?

    Hopefully you know a bit about the Husky and its history and a running and sled dog. If you don’t, but sure to check out my hub on the Siberian Husky history to familiarize yourself!

     

    • Siberian Husky History
      Any dog lover probably knows a little something about the Siberian Husky: those big, beautiful eyes, the thick coat of fur, and the high energy levels. What most people don’t know is a little bit of history…

    What to do

    There are many little rules and guides to remember to ensure a safe and enjoyable run for both you and your dog! Here they are:

    • Get the proper leash–> most towns and counties have specific rules on how long the leash must be so you’re dog doesn’t dash into the street into oncoming traffic. My general rule is to buy a leash no longer than six feet. The only exception is if you run in an area with no cars or hazards, such as a park trail or deserted, open road. In this case, ten feet is more then acceptable. Always run with a leash! You never know when
    • Know how long to go for a puppy–> a ten week old puppy should not be running eight mile days just yet! Start your puppy off with two to four miles a day at an easy nine or ten mile pace. Gradually add on the miles until your Husky is outrunning you!
    • Watch for signs your Husky gives off–> basically, watch for overheating or dehydration. If when you run, it is over 50 or so degrees (Fahrenheit), keep a watchful eye on your Husky. Before and after each run, make sure to give plenty of opportunity for your Husky to drink water. A nice hose bath after the run isn’t a bad idea either!

     

    Bad signs

    If you see your Husky with any of these problems, then there is a problem! Please have the dog looked at if:

    1. She whimpers before a run
    2. any type of limping or bruises
    3. excessive panting during or after a run (this can be either a respiratory problem or a dissipation of heat problem)
    4. during a run, she sits down or tries to slow down or stop
    This entry was posted in Pets and tagged , , , , , , , , . Bookmark the permalink.

  • Marathon Training for Beginners

    Posted on December 11, 2011 by the50marathons17 Comment

    What is a Marathon?

    A marathon is a 26.2 mile road race, plain and simple.

    The legendary story of how marathons came to be what they are today has its ties to way back to the time of ancient Greeks. As legend has it, the Persian/Greek War rumbled on, and Athensbecame surrounded by the Persian army. Desperate for support, Athens generals sent a professional runner to Sparta to ask for help. As legend has it, Phidippides ran 140 miles through mountains and valleys to reach Sparta.
    The Battle of Marathon is where the marathon as we know it today originates. Still surrounded by Persians, the Athenians actually launched a surprise midnight attack. Phidippides again sneaked passed enemy lines and ran, this time, 26 miles to the Spartan army. He ran so fast that upon reaching his destination and delivering the message, he dropped dead from exhaustion.
    Spartan warriors eventually came to the Athenians aid and the war was quickly won.

     

    Let us Begin Training!

    A marathon is no joke. People have died while running them. Training for a marathon requires complete dedication to the task. With that said, I will show you my training methods and how I prepare for running my marathons. Since you are a first-timer, I reckon most of your goals is just to finish, but if your an experienced runner, go ahead and set a time to beat.

     

    Step One: Get the Running Gear

     

    • Sneakers are really the main item in this step. You should buy two pairs of running shoes and switch off every couple of days. This helps prevent injuries such as shin splints and does wonders for your knees. Also, never wear these two pairs of running shoes for anything besides running.
    • Protective sunglasses will also work wonders for you as street running becomes a necessity.
    • If your training will overlap with a cold winter (I don’t mean a Florida winter), your obviously going to need undershirts to keep warm. Anything is really ok so long as it is fairly lightweight. The only exception I have is super skin-tight clothes such as Underamor. I read somewhere that Under Armour is too tight to run with, and constricts the blood vessels from delivering 100%. Long distance runners need 100% oxygen flow, or will not perform to the fullest potential.
    • Maybe a reflective shirt if your a early morning or night runner.
    • A running watch is also significant. Basically a running watch is defined as a watch, usually digital, that has a stopwatch on it. Some are also waterproof to enable sweating and rain.
    • Everything else is pretty much up to you

     

    Step Two: Create a Schedule and Log

    • The running log is so simple to create and maintain, but so vital. Create three categories: Date, Miles Ran, and Time it Took. The time it took isn’t as important, but I think its helpful.
    • Creating the schedule is the most important step out of the training process. I will not post a chart of suggested miles or a schedule because every person is unique. Take only one day off a week (usually a busy day like Saturday or Sunday). I train by running the same amount of miles a day for that week, and then switching my miles the next week. I have found this works for me so long as I switch the paces around each day. For instance, one week I run eight miles a day, but Monday I run seven minute miles, and Tuesday I run six minute miles (maybe a bit fast but I’m making a point here).
    • This is a big bullet point. Once every couple of weeks, throw in a long distance day. This may mean anywhere from a ten to sixteen mile day, depending on skill level. It is important to become familiar with such a long distance.

     

    Step Three: Create Running Routes

    • Mapping your route is quite simple. Google it and you will find plenty of sites.
    • If at all possible, try to stay in a straight line when mapping. It is extremely difficult but very helpful.
    • Try to incorporate hills or elevated land in your run. The extra strength work will pay off, I promise!

     

    Step Four: Get out and Run!

    Now that all the easy steps are over, its time to get training. Follow your plan and the tips I give later in the article.

    Hydration and Nutrition

    Hydration is extremely important, not just for running. A marathon trainee should be drinking a dozen water bottles a day. Yes, a dozen. There is nothing better for the body than good old H2O. It flushes out the system, eliminates cramps, and gives that extra spark of energy. A rule of thumb: do not pound a bottle of water before your distance run. You will actually cramp up because the body didn’t have time to filter it all to your blood vessels. You should really quit soda, coffee, and beer, but I would be asking for too much, I think. Some people bring little “shots” of water along during long runs, but I don’t. If you feel it necessary, feel free. During the marathon there will be dozens of water stations to aid you along the way.
    Nutrition also plays a vital role in the marathon training process. Around 65 or even 70% of your diet should be carbs, since your running a fair amount of miles a day. The extra energy is needed to maintain your arduous running schedule. Try to eat a little extra protein after a run. The protein will help control lactic acid buildup, which causes sore muscles. Of course, eat your fruits and veggies.

     

    Just a Few Days Until the Race!

    Don’t panic, its crunch time. Keep running heavily until about four days before the race. Three days before the race, cut the miles in half and drastically slow down pace. Two days before the race, walk a couple of miles to stay warm. The day before is a complete rest day. Lounge out and eat some carbs, a lot of carbs. The day of the race, you should be pounding waters and pasta, at least in the morning. Do not eat about an hour before the race; it will create cramps and bloating and end your experience fairly quick. Just remember to control your adrenaline and you will be fine.

    Tips to Remember

    • Don’t take it out too fast. It is a long race. A good strategy for a beginner is to negative split (run the second half of the race faster than the first). This requires a slow starting pace. For runners trying to beat a time (personal record or PR), there will be plenty of time to make it up during the second 13.1 miles.
    • Don’t take your training out too fast. Don’t become motivated and run like a maniac every day. You will only injure yourself and fall into a deep hole in your training. Ease into training and leave plenty of time before race day to train.
    • Try running on ‘soft stuff’. This is a title I use for running on grass or dirt paths at parks. Running on cement every day will not make your knees, shins, and ankles very happy. Take a drive (or a run!) to a local park and hit the trails.
    • Should I run with an ipod, or MP3 player?No. iPods and MP3s usually succeed in creating adrenaline rushes and cause you to go faster. Sounds like a good thing right? No. You should not run the marathon with an ipod and therefore not train with one.
    • Bring a Companion! A friend, spouse, or even a dog will create motivation and competition during a run. They can push you by keeping you honest with your pace and make the run seem much shorter and enjoyable. I run with my Siberian Husky, Sierra. She is born to run and always pouts for more after a long ten mile day!
    • Only take one day off a week! Most people take two days off a week during training. a good runner runs seven days a week, 365 days a year. Yes, that means Christmas morning tell the kids to wait and do your miles! During training, one day off is certainly necessary. The long mileage will break down the legs without sufficient rest.
    • Consistency. This may be the most important thing I tell you. Consistency is the most important thing when running . Taking a week off to rest is basically starting all over again.
    • Stretch three times a day. Stretch in the morning when you wake up, before your run, and before you go to bed. Unless you run as soon as you wake up, this is a perfect system. Stretching will eliminate lactic acid problems.
    This entry was posted in Marathons and tagged , , , , , , , , , . Bookmark the permalink.

  • Treadmill Running vs. Outdoor Running

    Posted on December 9, 2011 by the50marathons17 2 Comments

    It has always been a hot-topic issue: treadmill running vs. outdoor running. There are legitimate arguments for either side, which will be explained in the following article.

     

    Reasons for Choosing to Run on a Treadmill

    Convenience: you never have to leave the house unless you chose to join a health gym and therefore will drive there. You also can wear the same clothes and not have to worry about the weather.

    Battling the elements: Sometimes, if the weather is too poor for outdoor running (in my eyes there is no such thing), the treadmill runner takes the advantage.

    Multitasking: Most people who run on the treadmill, either at home or at a gym, watch television or listen to news. This is certainly nice. Just be sure the television is directly in front of you, or you will be forced to turn your head to see and will eventually catch an edge and fall.

    There is not stopping at intersections: if you are a road runner, the worst possible occurrence is being forces to stop at a red light and wait to cross the street (I guess being hit by the car might be worse!). There is no stopping for cars on a treadmill.

    The most important reason to choose treadmill running vs. outdoor running is pacing and information given. On a treadmill, you can control exactly how fast you go, what your current heart rate is (if the treadmill is new enough), how many miles you have ran, the calories burned, and, of course, time spent running. Although the heart rate is not completely accurate, it is a great tool for working out under specific heart rate conditions. More on that in this article.


    Reasons for Choosing to Run Outdoors

    Incline and hill work: Although treadmills these days all have an incline option (usually up to ten degrees), it is not the same as running up a real hill. Running down a hill is also important. It is a method of controlling your legs and gaining speed quickly. Also, hill workouts are extremely useful tools for strength training. More on that in this article.


    Weather: a downfall to running outdoors can be the weather. If the weather conditions are too poor to run, it may be difficult to put in a substantial workout for that day. However, when preparing for an outdoor race, it is important to run in the current weather conditions as race day. Running indoors on the treadmill does not offer this.

    Safety.: If you get extremely tired outdoors, you can always stop and relax a moment. If you get extremely tired on the treadmill, there is the safety plug and the stop button to press. However, when runners become tired, they tend to be inconsistent with strides and sway back and forth. There is no leeway to do this on a treadmill. Just be careful!

    This entry was posted in Indoor/Treadmill Running and tagged , , , , , . Bookmark the permalink.

  • Should I Run with an IPod?

    Posted on December 9, 2011 by the50marathons17 Comment

    In the age of advancing technology, runners have the option of choosing to run with an IPod or not. Music is a huge part of everyday life, and some enjoy running along with an IPod for this enjoyment. The following article will explain the pros and cons of running with an IPod.

    The first pro that comes to mind is the pain factor. Running to music takes the runner’s mind off the pain and fatigue that set in when running. This may cause the runner to go further or harder.

    Another pro that comes to mind is the motivation and enjoyment factor. People who know they will get to listen to music for the duration of the run may be motivated to get out and do their daily run. It also makes running more enjoyable. It becomes something to look forward to, and not something to dread.

    The first con that comes to mind is the argument of running with the music. It sounds like a great idea, right? Whenever a fast song comes on, you tend to speed it up a bit and push yourself. Whenever a slow song comes on, just the opposite occurs. This is a terrible idea, especially on distance runs. Distance runs (a distance run for me is ten or more miles) should be the same exact pace throughout, unless training for a certain race. Constantly changing the pace is not the proper method of doing a distance run. You will either over work yourself during a fast song and die out or not run hard enough during a slow song and waste the run away.

    Another obvious con that arrives is that you cannot hear anything else besides the music. If you are running in a park or trail, it may be fine. However, if you are running alongside the street or sidewalk, you cannot hear oncoming vehicles. Early morning or late evening runners, be sure to throw on something reflective if this is the case!

    A pro and a con to running with an IPod is what I like to call the “You” factor. When I am out running, my mind completely clears and I solely think about the task at hand. All stresses and worries fade (at least for the time being). Occasionally, I do run distance runs with an IPod, and I like to pretend I am in a race. I always win the race, obviously. This is good and bad because it is a great feeling and it relieves stress and tension. It is bad because you may get high hopes and think you are better than what you really are. 99% of professional runners are modest people.

    Whether or not you choose to run with an IPod or not, be safe and good luck!

    This entry was posted in Technology and tagged , , , , , , , , , . Bookmark the permalink.

  • Preparing your wardrobe for winter running

    Posted on December 9, 2011 by the50marathons17 1 Comment

    As it begins to become cold outside, we runners have a serious task at hand. It is time to begin preparing your wardrobe for winter running. Unless you plan on running indoors on a treadmill for the duration of the winter months, it is time to pack away the short sleeve T-shirts and shorts and shop for the new proper apparel. The following article will explain everything you need to know about preparing your wardrobe for winter running.

    The first item of clothing is the socks. One of the most important areas to keep warm on the body when running is the tips of your toes. Be sure to buy thick, cloth socks. Do not buy wool socks, as you will never be able to fit into a sneaker that is comfortable with wool socks. I never suggest wearing two pairs of socks either.

    Another important item is legwear. Here you have a few choices. You can either choose tights or loose pants. Tights, obviously, are skin tight and act as compression shorts as well. Most runners wear tights and then a small pair of running shorts, just to cover up a bit. Never buy white tights. Darker is better. You can also choose to wear loose-fit pants. These pants are usually used as warm-up pants and have ankle zippers to easily remove them with sneakers on. These require that you wear compression shorts.

    Moving up the body, the next item of clothing for preparing your wardrobe for winter running is the shirt. The shoulders are another one of those body parts that must be kept extra warm. Try to wear some type of Under Armour shirt, but be sure that it isn’t skin tight. For more information on why it cannot be skin tight, see this article. Once you have a base shirt on, the weather now comes into play. If it is extremely cold (below freezing), wear some type of light, brand name fleece or zipper-up. If it isn’t too cold, throw on any ordinary long sleeve shirt that is loose-fit. Remember, it is ok to be a little chilly when starting warm-ups or the run itself. Your heart rate will rise eventually.

    The hands are probably the most important body part to keep warm. The key to keeping the hands warm, but not too warm, is the type of gloves. Wearing big winter snow gloves will force the hands to become overheated and sweat. Once the hands begin to sweat, the actual sweat will turn cold and freeze (if the conditions are cold enough, it will happen). Buy thin gloves. They are fairly inexpensive and easily obtainable through brand name companies.

    Last on the list are the face, neck, and head. As a general rule of thumb, never cover your mouth or nose. Constricting breathing in any way, shape, or form will result in a non-fulfilling run. I usually don’t cover my neck, but I have asked people and the best way is to invest in a headband and wear it as a necklace. It isn’t skin tight, but loose and somewhat hanging from the neck. Pertaining to the head, two choices are available. Either wear a tight headband or a big wool hat (sometimes called a skull cap). Most ladies chose the headband because the skull cap either messes up their hair or gets in the way of their pony tail. Either way, just make sure the wears are fully covered.

     

    This entry was posted in Winter Running and tagged , , , , , , , , . Bookmark the permalink.



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