Update: Mid-week evening group runs

After trying it out several weeks, we've decided to discontinue the organized Tues/Wed evening group runs at Breckenridge Park, due to low turnout. (Thanks to Chris Barnes for helping!). Any further modifications to group running schedules will be conveyed via email and on this blog.

Hope you're getting into a routine with your training runs. The TWV Half training plan is in week #3, with 3.5 mile / 2 mile / 3.5 mile mid-week runs, and a 5-mile long run. The TWV Full training plan is in week #9, with 3/7/4-mile mid-week runs, and a 10-mile 'step-back' long run.

Running Gear

There are many reasons why we might start running.  For me, I got into it during graduate school, when I had limited time and money for working out: it was convenient (no gym membership required!) and virtually free.  I mean, all I needed was a pair of shoes, right?

As some of you may be discovering, running is not as inexpensive of a sport/hobby as it seems.  If you walk into a running store, you're instantly overwhelmed with expensive gear.  So what should you buy?  What do you really need?

MUST-HAVES:

*appropriate footwear
      --Yes, running shoes are expensive, but please go to a running store (example: Luke's Locker or Run On!) and get fitted for shoes.  Proper running shoes are essential, as many injuries occur due to an ill-fitting shoe.  The better your shoe fits, the less likely you are to suffer from unsightly blisters or black toenails. :)

     --No, you can't just go out and buy the shoe your best friend/spouse has.  Example: my husband has flat feet, and I don't.  If I bought the same type of shoe he has, my arches wouldn't be supported during the run, and I could eventually injure my foot, calf, knee, or even hamstring--all because I wore the wrong shoe.

*Technical fiber socks
     --Cotton is a wonderful thing, but not when you're a runner.  While running, your feet will sweat, and cotton doesn't have the ability to wick the moisture away.  Cotton socks have the potential to bunch and cause blisters.  Once cotton is wet, it stays wet--so for rainy days, technical fiber socks are a must.  Running for an hour with soggy feet = no fun.

*Technical fabric clothing

     --I know it's tempting to run in your Hard Rock Cafe t-shirt, but as mentioned above, cotton is not moisture-wicking material.  When we run in this lovely Texas heat, our bodies sweat in order to cool us off.  Cotton absorbs the moisture, which means we end up with soggy shirts sticking to our bodies after a long run.  Wearing nylon/polyester/etc shirts and shorts result in a cooler, lighter, and more comfortable run--and reduces your risk of chafing.

                **NOTE: I know this all sounds awfully expensive.  Head down to Target, where they have some non-cotton workout gear for $10.00, whereas you'd spend $30+ at a specialty store.
      --Ladies: Have you gotten the message that cotton is bad news?  Guess what--that goes for your sports bra too.  First off--make sure you're wearing a bra that is specifically designed for sports.  Second: do NOT go to Target or Wal-Mart and buy the $10 dollar cotton thing.  Make sure it fits properly and is made of synthetic materials.  Not only do you want to have proper support (your back can suffer if you don't), but you don't want to increase your likelihood of chafing.

*Water bottle
     --We'll discuss how much fluid you need to drink in the future...but for now, plan on having a water bottle that you can take with you on runs.  Running stores have a variety of options that range from hand-held, waist packs, and hydration backpacks. 

*Body Glide
     --AKA anti-chafing gel/stick.  I scoffed at this stuff at first, but now I'm not afraid to admit that this is my favorite running product EVER.  If you have any part of your body that rubs anywhere (read: inner thighs, arms, etc) you must buy this product.  It's only a few bucks and is wonderful.

Optional Equipment
*Head lamp/flash light
     --The days are getting shorter, which makes it more difficult to get a run in during daylight.  While head lamps do look slightly goofy, they are lifesavers during a dark run.  A small, hand-held flashlight would also do the trick.

 *Reflective Gear
     --As summer fades into fall, daylight decreases and we do more of our runs in the dark.  There are reflective shirts, jackets, vests, shorts--you name it.  Wearing reflective gear makes you easier to spot for oncoming runners, cyclists, or vehicles.  Safety first!!

*Heart Rate monitor
     --Our heart rate increases as we begin to exercise.  A heart rate monitor allows you to track how intensely you're exercising.  We often train harder/faster than we need to, and a heart rate monitor helps us to track our intensity during workouts.

*Running GPS receiver (such as a Garmin)
     --There are many wonderful mapping tools to determine how far you just ran, but if you want to have it at your fingertips, I highly recommend a Garmin.  They cost from $125 - $350 on amazon.com, and while it's an expensive accessory, once you have it you can't imagine running without it.  The garmin tracks your mileage, pace, and has custom interval workouts and pace alerts.  Who doesn't want a watch to beep at them when running too slowly?

If you're still unsure about what to purchase, check out these sites:
All about running shoes

Running Gear Basics



Happy training!

An Ounce of Prevention...

I don't know about you, but there are days where I can barely squeeze in my run.  Maybe I'm running slower than normal, or perhaps I hit snooze a few too many times--or for you evening runners, maybe you get off of work later than you'd planned...but there certainly doesn't seem to be enough time in the day.

Training for a half (or full) marathon is a big commitment--it taxes your body, emotions, and time reserves.  I know the last thing you want is something that will make your workouts longer...but if you're going to invest the next 12 weeks in training, you may as well do it right.  Crossing the finish line with an injury is no fun--I'm guessing you'd rather smile in your race photo, instead of having tears (of pain) streaming down your face.

How can you prevent injuries/pain?  Read on. 

The Perfect Workout

• Warm up: 5-10 minutes   
• Run                                 
• Cool down: 5-10 minutes
• Stretching: 5-10 minutes  

Yes, for all of you math people out there, that's an extra 15 - 30 minutes tacked onto your run...so why should you take the time to include all of this in your workout?

**I know there will be days where it's all you can do to squeeze in your run--so yes, if push comes to shove, I'd rather you skip warm up or cool-down than your run altogether.  However, in a perfect world, your run will have all of the aforementioned components.

**NOTE: Information on warm up and cool down is highly technical and full of scientific language. I'll try to keep it informative without boring you to tears. 

Warm up
 The warm up is pretty straight forward--before you start your run, take 5-10 minutes to briskly walk or slowly jog. 
     **The funny thing about skipping a warm up: if you do, you'll probably notice that your first 5-10 minutes of running are slower than you'd like them to be.  That's your body telling you that it's going to warm up whether you make the time for it or not!

Benefits of Warm up

• Redirects blood flow to your muscles
• Whether you run first thing in the morning or after work, your body isn't prepared to start running.  Your heart is pumping blood all over your body, which isn't helpful for you as a runner.  These first few minutes tell your brain that your legs are going to be working harder and will need a little extra blood (read: oxygen) than usual. 
• Reduces muscle stiffness
• For those of you who run after work, your body especially needs a warm up.  Sitting at a desk or standing in high heels causes all sorts of muscular imbalances/tightness/etc.  Increasing blood flow to the muscles helps warm them up and increase their flexibility.  
• More flexible muscles = less chance for injury
• Many injuries for runners include muscle tears.  If you try to stretch a rubber band beyond its limits, it breaks.  The same holds true for your muscles: if you try to work them too hard before they're ready, you're setting yourself up for a tear/injury.
• Reduces Waste Build up in muscles
•   To exercise, we need energy, which typically comes from fats and carbohydrates (glycogen).  When we burn glycogen (sugars), we produce lactic acid/lactate.  The higher the intensity, the more lactate is produced.  Jumping into a workout too quickly yields higher quantities of lactate in the bloodstream and our muscles, which causes fatigue.

Benefits of Cool Down

• Redirects Blood Flow
• Once you've finished running, your legs don't need all of that blood flowing into them. A cool down signals to the brain that the heart can start pumping back to the digestive tract, liver, etc.  
• Ever felt dizzy after a workout?  That could have been caused by abruptly stopping your run.    

• Decreases Muscle Soreness
• One cause of muscle soreness is having an excess of lactate (cellular waste from burning glucose) in the muscle cells.  During cool down, the blood picks up this lactate and ships it off to the liver where it can be recycled into glycogen.
• Burns extra calories
• The longer you're moving, the more calories you burn!  

Benefits of Stretching

**Please note that stretching should take place after the cool down and not before the run--remember, no stretching "cold" muscles!

• Increases muscle flexibility
• Prevents injury
• Improves posture
•  Relieves stress
• Improves balance

Stretching Tips 

• Hold each stretch for 30 - 60 seconds
• Yes, I'm aware of how long that is--and yes, you should really time it.  30 seconds feels like forever when you're just sitting there stretching!
• NEVER bounce while stretching
• Stretching should be static--meaning you remain stationary during stretching.  The bouncing stretches from the 1970s can stay there!
• Stretching should not be painful
• Stretch to the point where you 'feel' the stretch and keep it there.  If it hurts--STOP!!!!
• Ease into the stretch--don't go as far as you can right away
• Breathe!

Muscles to Stretch

• Hip Flexor (Psoas/Iliopsoas)
• Hamstring
• Quadricep
• Iliotibial Band
• Gastrocnemius/Soleus (calf muscles)
• Gluteus Maximus

Mayo Clinic Stretching Photos 

"Cool Running" Magazine's Stretching Diagrams 

Remember: "an ounce of prevention is worth a pound of cure."  Taking the time to warm up and cool down properly will help your muscles feel better and improve the quality of your training.  Happy running!

How fast should I be running?

This may come as a surprise to you, but most runners run faster than they need to during training runs.  Many of us say, "I want to run a ___ minute mile on race day" and then train at that pace.  Makes sense, doesn't it?

Good news: you don't have to train at your race pace--in fact, you shouldn't train at that pace throughout most of your training.  Why not?

My old running coach said it well: "I'd rather you be 20% under-trained than 1% overtrained."

When over-training happens, injuries happen.  So how do you prevent this? Make sure you know the purpose of each workout and train accordingly.

A week of training includes several types of runs:

• a few maintenance runs (relatively short and easy)
• a "hard" run (higher intensity)
• a long run  

The most important aspect of training is that you get plenty of time on your feet, but there is a specific purpose to each run.

1. The long run helps to build your endurance and prepare you (physiologically and mentally) for race day.  The pace should be at least a minute slower than your expected pace on race day, and you should be able to carry on a conversation.    Click here to learn about the long run 
2.  The "hard" run helps you to improve your speed and challenge your cardiovascular system.  Speed workouts are a great way to vary your training, and should be completed at an intensity where you can only converse using 2-3 word answers.
3.  The maintenance runs are part of building up to the distance you'll cover on race day. These runs should be completed at a conversational pace.

So how fast should you be running on these days?  World Vision has a great tool on their website to help you determine your race and workout paces.  Follow these steps:

1) Complete a practice 5K (3.1 miles) to the best of your ability.  Run or run/walk as fast as you can.

2) Visit one of the following links based on the race you'll be completing.  You'll see your 5K finish time, an estimate of your race-day finish time, your race day pace (per mile) and training pace.

Pace predictor for Half Marathon

Pace predictor for Marathon

Your fitness level/speed may improve as training continues, so perhaps your goal time will improve.  Great!  However, don't put too much pressure on yourself.  A key cause for injury is training too much and/or too fast.  It's better to cross the finish line pain-free (and a little slower) than with an injury.

How to be a Polite Runner

During last Saturday's run at White Rock Lake, many of our runners noticed that most people ran on the left of the road, but there were others who ran on the right.  For those of you who are rule followers like me (or who don't want to irritate other runners!) you should know that there are some unspoken "rules" of running.  While they may vary from one to place to another, these are the basics of running etiquette:

•  If running on the road: run against traffic.   If running on the sidewalk or multi-use trails, travel on the right and pass on the left.
• Never run more than two across.
• Don't run down the middle of the road/trail.
• When turning around, don't just stop and make a sudden U-turn.  Stop and step aside to allow oncoming traffic (runners, cyclists, etc.) the opportunity to pass, make sure the road is clear, and then turn around.
• Alert others when you are passing them--a simple "on your left" will suffice.
• Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road.
• Don't litter. If you can't find a trash can, carry your trash home.

For more information on running etiquette, visit 
http://www.rrca.org/education-advocacy/etiquette-for-runners/

I hope to see you tomorrow morning at our group run!