Transition into Fall & Prepare for Winter Running

Below is a blog post I wrote for Cape Cod Rehab’s Cape Cod Marathon Training Tips. To see the original, visit the Mashpee Fitness blog.

The days are getting shorter and the mornings are getting cooler, darker and damper.  You’ve been training hard all summer and now is not the time to lose motivation and get stuck in a slump.  Even though fall brings change, it doesn’t mean that your running has to suffer.

Here are some tips to help you transition into fall and prepare for winter running…

CLOTHING/GEAR

Invest in a good jacket.

Look for a lightweight breathable jacket that is windproof and offers some protection against the rain.  This type of jacket will pull moisture away from your skin to keep you dry.

Dress in layers.

A good rule of thumb is to dress as if it were 15-20 degrees warmer.  It’s important that you don’t overheat because that can lead to excess sweating and chills.  Layer up so once you warm up you can start discarding layers.  Gloves and mittens are great accessories as a high percentage of heat escapes through your hands and feet and can easily be tucked away in a pocket or in your pants.

Avoid cotton.

Repeat after me… Cotton is evil.  No, seriously.  There is nothing good about running in cotton.  Find a good moisture wicking base layer as cotton will only trap sweat and keep it close to your skin making you cold and miserable.

Buy Yaktrax.

If you plan to keep running through the winter, Yaktrax (or a similar brand/product) is a must.  Great for running in the snow or icy conditions, you can put them on right over your normal running shoes and head out the door with confidence.

SAFETY

See and be seen.

As we keep losing precious daylight hours, you may find yourself running in the dark.  Make sure you have a headlamp or knuckle lights along with plenty of reflective gear to stay safe.

Run on the left side of the road.

It may sound like common sense to most runners but some still just don’t get it.  Run against traffic to see cars coming at you.  If a driver doesn’t see you, at least you see them and can jump out of the way if necessary.

Leave your headphones at home.

Stay alert and be aware of your surroundings.  Music is often a major distractions and some of you can’t run without it but in many situations (dark, icy, etc.) it’s much safer to save them for the treadmill.

Run with an ID/ RoadID.

In a very unfortunate event that something may happen to you while out on a run, make sure you have an ID or some way to be identified.  I personally love the company RoadID—they make “Personal Identification Gear”—and I’ve made sure every runner in my family owns one.

PROTECT YO’SELF

Adjust your workout.

Your training plan may say one thing but Mother Nature is saying another thing.  It’s ok to take an extra day off or adjust your workout in horrible conditions.  Trust me when I say it’s not always worth it.  Find yourself taking a lot of days off?  Try running on a treadmill or even pool running!

Hydrate like it’s the summer.

Replenishing fluids is just as important in the winter as it is in the summer.  It’s easy to forget the need to hydrate in cooler and even freezing temperatures but your body is losing a lot of moisture trying to keep you warm.

Don’t skip sun protection.

The UV rays reflect off the water and snow and can cause sun damage to your skin and eyes even in the colder months. Always wear sunscreen, lip balm with SPF and a good pair of sunglasses.

Eliminate chaffing.

Cooler weather means increased layers.  This also can mean increased sweating and increased chaffing.  Find a product you love and trust like Body Glide or 2Toms to use in those problem areas so there are no surprises when you hop in the shower after that long run.  Don’t act like you don’t know what I’m talking about…

Shield yourself against the wind.

Wind can make cold days feel even colder.  Heat escapes more rapidly and it becomes harder to generate heat.  Shield yourself against the wind with a lightweight jacket.  It will pull moisture away from your skin to keep you dry. I also love breathable products like BUFF that you can wear around your neck and pull over your face when running into the wind.

MOTIVATION

Join a club or a group.

Running buddies are great for accountability and support.  Visit your local specialty running store and ask if they hold weekly group runs.  You can also search the RRCAwebsite to “Find a Running Club” in your area.

Sign up for some fun races.

During your marathon or half marathon training, it’s good to throw in some shorter races to test your fitness.  After your goal race, get a few more fun races on the schedule to keep you going.  I love a good themed holiday race like a Turkey Trot or Jingle Jog.

Remind yourself that it could be worse.

We all know what’s coming.  Take advantage of the good days.  Don’t make excuses now—get out the door and get after it.

Good luck out there!  Stay safe & happy running!

Injuries & What We Can Learn From The Elites

One thing we can all agree on is that injuries suck.  In a sport like running they are bound to happen even when we do all the little things right.

When an Elite gets injured…

They immediately seek medical attention.  The faster they find out what wrong and begin a treatment plan, the faster they return to the roads or the track.

When an amateur or “Average Joe” runner gets injured…

Stage 1: Denial

“Let’s just push through and finish this run.”

Stage 2: Crazy

“I can’t even walk but maybe I will try to run…”

Stage 3: Realization

“Something’s not right. I guess should take a day off.”

Stage 4: Google

Next you turn to you’re good friend, Google. 

Stage 5: Self-Pity

“Oh em gee I can’t run! Where's the ice cream?”

Stage 6: Defeat

You give in and seek a medical professional.

Stage 7: Motivation

When you realize it’s not the end of the world and all you need is a little kick in the butt to get on that foam roll and work on those PT exercises… Let’s go!

So why are these scenarios so different?

For an Elite, running is their job.  Sure, some have part or even full time jobs and sponsors to support their career but racing is a big part of how they make their money.  Elites are very in tuned to their bodies and know when something just isn’t right.  They also know if they get injured and/or start to under-perform, contracts may be at stake and the less opportunities to get invited to races.

For the non-Elite, running may not be their source of income but it’s a big part of who they are.  One thing I’ve learned through coaching is that runners are pretty hard core!  Most runners have Type A personalities and always want to run MORE miles and run FASTER every workout.  When they are injured, they tend to ignore it and push through, looking for every little tip or suggestion that might help them out when they really should be calling their doctor.

So if it doesn’t feel right, it probably isn’t!  There is a big difference between pain and a discomfort.  When adding on mileage and speed work, you are bound to feel a little soreness and discomfort due to the demands placed on your body.  (What’s up, DOMS?)  On the other hand, you should always see a doctor if your pain lingers more than a day or two and if it’s affecting other activities of daily living.   

Does your pain wake you up at night?  Are you limping or compensating by changing your stride?  Is there swelling or other red flags like numbness or tingling sensations?

Recovering from an injury takes time and patience is a hard trait to master.  All the time spent looking for quick solutions, an injured runner could have been resting and receiving treatment.  Instead they are just prolonging the healing process.

So why do we, the non-Elites, feel it’s ok to self-diagnose our injuries and continue to push to run even when we are hurt?

You tell me!

Work On Your Form!

Below is a blog post I wrote for Cape Cod Rehab’s Cape Cod Marathon Training Tips. To see the original, visit the Mashpee Fitness blog.  Also—I owe a BIG thank you to Meaghan for demonstrating each exercise as I deal with an Achilles strain!

One way to improve your running speed and efficiency is by practicing form drills.  It is very common that your running form can break down with fatigue and any change in stride will increase your chance of injury.  Form running drills exaggerate different elements of the running stride to increase range of motion, build strength and develop muscle memory for important movement patterns. 

When should you perform form running drills?

Try adding the drills below into your training plan 2-3x per week.  They should be done after your warm up/dynamic warm up and before your workout.

Note: Do not perform any exercise that causes or increases pain.

High Knees

High knees focuses on a powerful leg drive to develop strength in the quads and hip flexors.

How: Take short steps and alternate lifting your knees upward until your thigh is at least parallel to the ground. Foot strikes should be soft and near the balls of your feet.

Butt Kicks

Hello hamstrings! Butt kicks get the hamstring muscles firing and emphasize the recovery phase—also known as the follow through. Tight or weak hamstrings can lead to more of a shuffle stride with a low heel kick and shorter gait.

How: Alternate bringing your heels towards your glutes as you keep your thighs perpendicular to the ground.

High Skipping

Benefits are similar to the high knee drill but skipping also incorporates calf and hamstring power along with increased ankle stability.

How: When was the last time you skipped? Skip forward focusing on height and soft landings. As you drive up off the ground, lift your opposite arm overhead.

Quick Feet

Quick feet works on your cadence teaching your muscles to fire and turnover at a faster rate. Bonus! Quick feet is an excellent drill for over-striders.

How: Work on fast feet and fast arms as if you are running on hot coals. You should be running more on the balls of your feet and don’t worry about your high knees and butt kicks—just speed and quickness!

Backwards Running

Run backwards to recruit different muscles. It strengthens the quads while promoting good posture.

How: Just as it sounds—run backwards! Focus on standing up tall and take long strides landing on the balls of your feet.

 

Carioca

Running is almost performed exclusively in a straight line moving forward but it is very important to train laterally. The Carioca exercise (also known as the grapevine) works on hip mobility and lateral stability.

How: Cross one leg in front of the other, step out to the side, then cross your leg behind the other, step out to the side. Swing your arms side to side and your hips should be rotating as well. Start out slow and increase your speed as you get the hang of it. Don’t forget to repeat the exercises leading with the other leg!

We even made a video!  Check it:

Good luck out there!  Happy running!

Run Negative Splits!

Below is a blog post I wrote for Cape Cod Rehab’s Cape Cod Marathon Training Tips. To see the original, visit the Mashpee Fitness blog.

What are negative splits?

It’s pretty simple.  Negative splits are when you complete the second half of your run faster than your first!

Why should you run negative splits?

Every runner—whether you are a beginner or an experienced runner—should practice running negative splits on a weekly basis.  Practicing negative splits in your normal training runs will translate into racing negative splits.

Why does this matter?  Ok, here’s a common scenario.  You are at a road race.  The gun goes off.  All the excitement and the adrenaline at the start of the race leads to a super speedy first mile or two.  Even though you know it’s too fast, you feel good so you try to maintain the pace but totally bonk and have to practically shuffle your way to the finish line.  Has this ever happened to you?

In an ideal race situation, you start out at a comfortable pace.  In fact, you can use the first few miles of your run as a warm up—just don’t skip the pre-race dynamic warm up and form running drills!  By starting out slow you are conserving energy for the end of the race and hopefully avoid hitting that infamous wall everyone talks about.  After the first few miles, gradually increase your pace and finish strong, giving it all you got in the final miles.

You may think that starting out at a slower pace will effect your ability to run overall fast times but this is not true at all.  In fact, Runner’s World wrote at article a few years back about the last five men’s marathon world record runs.  Going out too fast and “time in the bank” rarely works out in favor of distance runners.  Spoiler alert!  3 of the last 5 were run at negative splits.  You can view the full article here: http://www.runnersworld.com/newswire/what-world-records-teach-about-marathon-pacing

Patience is a hard trait to teach.  There is such thing as starting out TOO slow and not being able to make up for the time but that’s why training runs are so important.  The more you practice running negative splits, the more comfortable and confident you will become with your own pacing strategies.  As always, you need to trust the process and work on your ability to hold back, build on your speed and cross that finish line with a new PR.

How can you practice running negative splits during your training?

One way to practice running negative splits during your training is with the progression run. 

Now there are a few different ways to approach progression runs. 

The first way is to take it one mile at a time.  Run each mile faster than the last.  There may only be a few seconds difference between each mile but the key point is that you are getting faster.

You can also break up your progression run into thirds or quarters.  For example, if you have 9 miles on the schedule, focus on 3 miles at a time.  The difference in average pace from the first 3 miles to the second and third set of 3 miles may be a little more drastic.

One more type of progression run is the fast finish.  Focus on a nice steady state run but increase your pace in the last few miles.  This, along with the other types of progression runs help build endurance and mental strength while teaching your body to run fast when you’re already tired!

Good luck out there!  Happy running!

Go Long!

Below is a blog post I wrote for Cape Cod Rehab’s Cape Cod Marathon Training Tips. To see the original, visit the Mashpee Fitness blog.

The long run is the staple to any training program.  In fact it is one of the most important runs of the week.  The benefits of the long run are both mental and physical as your prepare for race day.

From a mental standpoint, the long run helps build confidence.  Confidence in yourself, your running and your ability to get to that finish line.  You also learn to handle discomfort and while finding out what you are capable of if you keep going.

Physically the long run forces your body to adapt to the training.  It’s about the time spent on your feet and building endurance.  Some training plans will incorporate tempo work at goal race pace but for the most part, your long run should be done at the sub-maximal level.  Think about conversation pace—or anywhere from 30-90 seconds slower than your normal running pace.  When you slow down, you’re training aerobically and the body relies less on burning carbohydrates and relies more on burning fat for energy.  Running at conversation pace, we can train our bodies to stay in that aerobic zone longer before crossing over to anaerobic where no oxygen is available and we start to build lactic acid.

5 Tips to Help You Survive the Long Run:

1.  Map out a route ahead of time.   

If you have a plan and know exactly where you are going you are less likely to call it quits early.

2.  Bring hydration and fuel.   

A general rule of thumb is if you are running longer than an hour, your body will need fluids and electrolytes to keep you going—and even sooner if you are training in the heat!  If you don’t have a way to carry it, try driving the route before you run and stash water bottles and nutrition every couple of miles.   

BONUS TIP!  Find out what will be provided out on the race course and start training with that so you have plenty of time to find out how your body responds to it and to decide what works best for you.

3.  Bring a buddy.   

Running doesn’t have to be a solo sport.  Run with a friend or group for motivation and support.

4.  If you’re having a bad day, accept that you’re having a bad day.   

It happens to everyone.  Don’t let one bad long run let you down.  Learn to listen to your body and figure out what went wrong as you look ahead to your next run.

5.  Patience is key.  Pace yourself and take it one mile at a time.

Good luck out there!  Happy running!

Beginner Blog: Hills Are Your Friends

Hills.  Some runners love them, some runners hate them.  Short hills, long hills, steep hills, and gradual hills—all types of hills can be tough and challenging.  Learn how to properly run uphill and downhill then hit the hills for increased strength, power and race day confidence!

Why should I incorporate hills into my training?

It’s pretty simple.  Hills will make you stronger.  Here are some of the benefits of hill training:

·      Improves muscle strength.  Running uphill will strengthen your hamstrings, glutes, hip flexors, calves and Achilles.  Your quads take over most of the workload on the downhill.  You also use a lot more upper body muscles running hills than running on flat roads.

·      Improves endurance.

·      Improves power as your muscles need to work harder to fight gravity.

·      Improves running form and promotes a more efficient stride.

·      Hills can often break up your rhythm.  Train on the hills to master a technique so there are no surprises on race day.  Most new runners will try to surge up a hill and then feel totally beat at the top.  The best advice I can give you is not to worry about your pace—focus on your effort.  Maintain your effort level on the way up and then change your gears to allow gravity to carry you downhill.

Running Uphill

When you approach a hill, think about changing gears.  Your form will change and your pace will slow down but your effort levels should remain the same. 

First, lean into the hill.  I’m talking about a hip hinge, good posture and no slouching.  With this you will be running more on your toes—that’s ok, forefoot running on hills is what we want! 

Next, think about your arms.  You want to aim for a shorter, faster arm swing.  Faster arms = faster leg turnover.  Some coaches will talk about using “higher knees” but the RRCA taught us to focus on your arms and your legs will naturally do their job.

If you are completely out of breath at the top of the hill, your effort levels are too high.  Try slowing down and finding the right speed to tackle the hills with ease.

Running Downhill

Downhill running can actually be harder than uphill running.  It puts a lot of strain on your quads (hello eccentric loading!) and pressure on your hip and knee joints.  My 30 year old body personally HATES running downhill.

One big thing is that you always want to be in control on a downhill and accelerate gradually.  Your natural reaction will be to slow down and “put on the breaks” but that can put your knees at an even greater injury risk.  Instead, lean forward and allow gravity to carry you downhill.  Use short strides and keep your elbows tucked in—no flailing arms!

Types of Hill Workouts

There are a number of variables you can use to create incorporate hills into your workout including distance, grade, pace and recovery.  Remember this is a workout so make sure to warm up properly and only perform 1-2x per week max.

Hilly Course

The easiest way to start training for hills is to run hilly routes.  Play around with paces and effort levels.  Find out what works for you. 

For a hill workout (not a race day strategy), try surging uphill at a comfortably hard pace and running at a relaxed pace on the downhill and flat roads.

Long Hill Repeats

·      600-1,000m hill at about a 7% grade.

·      The RRCA gives the example of 5-8 repetitions with rest of jogging or walking in between.  This is good for early in base stage and good for marathon training.

Short Hill Repeats

·      100-600m hill at about a 10-17% grade.

·      The steeper the hill, the shorter the effort.

·      Again, the RRCA says 5-8 repetitions with rest of jogging or walking in between.  A good workout for shorter race preparation.

Do you incorporate hills into your training?