Don't Get Bitten By The Overtraining Bug

This entry was written on Feb 05, 2010 by our Running Guru Heidi Splete

All runners, but especially beginning runners, can be vulnerable to overtraining. Especially in the winter when there's bad weather (like now) it can be tempting to overdo it as soon as the weather improves.

It's hard, but try to resist, and train smart. For inspiration for new runners, new marathoners, and runners coming back after injury, check out an article by Butler University fitness director Adrian Shepard. He reminds all of us runners, and other athletes, that overtraining can be counterproductive because you don't give your body a chance to adapt to a new level of fitness if you keep adding more and more miles, weights, or whatever, without taking a few steps back (that's what "easy day" means on your training schedule).

Here's the article, which also contains a link to a youtube video of Shepard discussing overtraining.

http://www.newswise.com/articles/over-training-counterproductive-says-butler-university-fitness-director32

Happy Running!

Sports Massage: It’s Worth It

Whether you are a beginner or a seasoned marathoner, your body is adjusting to more stress of a different type than it has experienced before. A sports massage isn't medically necessary, but your muscles will thank you, and you may be preventing injuries by promoting circulation and reducing stiffness during your training. Also, sports massage can be helpful when you are returning to running after an injury. Any injury causes scar tissue to form, which makes the injured area less flexible. Massaging that area breaks up some of the scar tissue and promotes circulation, which promotes healing.

Some insurance companies will cover sports massage or reimburse you if you have a flexible spending account, so investigate. Ask a fellow runner or a sports medicine professional to recommend a massage therapist who has had experience with athletes. A one-hour massage ranges from $60-$80, depending on where you live.

Some therapists will do half-hour sessions that focus only on the legs, but I recommend a full-body massage a day or two before the marathon. Your upper body gets tight when you run, too, and why not give your muscles every advantage?

Try This Ab Exercise to Bond With Your Fitness Ball

This entry was written on Feb 03, 2010 by our Running Guru Heidi Splete

Everyone has their favorite ab exercises, but your body does adapt to things, and it's good to change it up now and then.

I have a large fitness ball, and I love to do crunches on it. I wonder how editors can keep coming up with different ways to "get flat abs now," and often the moves just don't inspire me. But when I was riding the bike in the gym the other day when I saw this move, tried it and liked it. I really felt my abs working, and there's a balance element.

Here's how:

Lie flat on your back with your knees bent, feet off the floor, and shins parallel to the floor. Keep your shoulders, neck, and head on the floor.

Hold the ball between your hands and knees. Extend your left leg straight, and extend your right arm out over your head. Hold for a second, and return to the starting position. Repeat 10 times on the same side and then switch, or alternate sides.

Happy Running!

Running Shirts: Choose Any Style In A Fabric With Substance

Depending on the weather and on your level of modesty, you will be running in a long-sleeved shirt, short-sleeved shirt, tank top, or just a sports bra. If you like V-neck t-shirts, choose one. If you like mock turtlenecks, that’s fine. There’s no right or wrong when it comes to style, but it is the substance of the shirt that counts.

Moisture-wicking fabrics are essential, especially in a shirt, since a shirt will be in direct contact with your skin. If you haven’t worn moisture-wicking shirts to work out, you are in for a treat, and if you have, use your marathon training as an excuse to buy another one. You should have at least two long-sleeved moisture-wicking shirts and two-short sleeved shirts on hand, so no matter what the season, you have a dry shirt and a spare. These shirts aren’t cheap, but you can find good deals if you shop around or buy long- or short-sleeves at the end of the season, when stores are bringing in new merchandise and catalogs such as championcatalog.com and roadrunnersports.com have clearance items. If you take care of your running shirts, they will last for years because they don’t wear out as quickly as shorts or tights, which are subject to more friction.

Tips for Treadmill Tolerability

This entry was written on Jan 31, 2010 by our Running Guru Heidi Splete

I'm one of those runners who hates treadmills. I would much, much rather run outside. But sometimes the weather intervenes in the form of snow/ice.

Usually I'll just take a snow day as my rest day from running. But when the snow falls on a weekend, I'm less inclined to do that.

Yesterday we got about 5 inches of snow in greater Wash, DC. I got a nice run in early Sat. morning before the snow started, but I didn't feel confident that the streets and sidewalks would be passable on Sun. morning. I'm truly a morning runner, and I currently have access to a nice treadmill in my apt. building, so I decided to run inside.

What saved me was the miracle of technology--the TV on the treadmill. Any regular readers may remember my experience on the treadmill during the December blizzard, when the TV was stuck on an infomercial for some total body machine that I don't remember the name of, so I guess it didn't do the selling job very well.

I still don't know how to change the channel, but fortunately the TV was set for a rerun of "Law & Order." I had never actually watched Law & Order before, and it was pretty entertaining. Enough so to get me through the better part of an hour of moderate running on the dreaded treadmill.

The moral of the story: If you have to run inside, try to plan it when there's something good on TV!

Running Apparel Care: Cold Wash, Air Dry

Washing running apparel in cold water on the delicate cycle (with a gentle detergent such as Woolite) will prolong its life. And hang running clothes to dry. Because they are made of moisture-wicking fabric, they will dry within a few hours and they’ll be ready for your next run.

Wash your running socks in your choice of warm or cold water and dry them in the dryer, even moisture-wicking socks. Putting running socks in the dryer makes them softer and more comfortable, and in my experience machine-drying doesn’t seem to wear out the fabric in socks the way it can in other sports apparel.

New Study Reviews Barefoot Running

This entry was written on Jan 29, 2010 by our Running Guru Heidi Splete

Here's a sports science tidbit to start your running weekend--a study in the science journal Nature assessed whether running barefoot was associated with more or fewer injuries than running in running shoes.

In this study, Harvard University researchers assessed the running gaits of runners in three categories--those who had always run in shoes, those who had always run barefoot, and those who had converted from running in shoes to running barefoot.

Overall, runners who had always run barefoot had a springier step and landed towards the middle or front of the foot, while runners who had always worn shoes were heel-strikers.

The study suggests that humans' feet are naturally designed for running, but we have evolved away from that. Barefoot running engages the calf and foot muscles in a way that running in well-cushioned shoes does not.

That's not to say we should all give up our running shoes--far from it. But the results suggest that running barefoot may reduce the risk of repetitive stress injuries.

I have thought about trying a pair of the Nike Free or similar shoes that claim to replicate the experience of running barefoot. I don't think that would work to me for running, but I bet their shoes are comfortable to wear for walking, cross training at the gym, and other activities.

Read the press release on the study here; http://www.eurekalert.org/pub_releases/2010-01/hu-bre012510.php

Check out this this website about barefoot running: http://www.barefootrunning.fas.harvard.edu/

Don’t Knock Your Socks

You can get away with almost any sport sock if you’re running a few miles, but if you’re training for a marathon, your feet will thank you if you don’t skimp on socks. Good quality padded, moisture-wicking socks will last for a few years (believe it or not), depending on how much you wear them, and it is worth the money to get a few pairs. Some running socks have additional padding in the heel and forefoot, which makes them more comfortable for those 20-mile training runs. If you have orthotics and you need to remove the cushioned insole that comes in your shoes, padded socks can replace some of that lost cushioning. The moisture-wicking trait is especially important because sweaty or wet feet are more likely to blister. When you are trying on a new make or model of shoes, bring the socks that you usually train in with you, and see how they fit. For the marathon, thick socks are a good bet. Unless you are running at a 6-minute pace and wearing lightweight racing shoes, thicker socks will provide some additional cushioning over the long miles of the marathon.

Three-Legged Dog Helps Hamstrings Loosen Up

This entry was written on Jan 27, 2010 by our Running Guru Heidi Splete

I just got back from a yoga class and my hamstrings feel much looser, largely due to Downward Facing Dog and it's companion, Three-Legged Dog.

My yoga instructor asked if anyone had any requests for areas to work on tonight, and I said "hamstrings." She obliged with a series that started with Downward-Facing Dog, and then moved to Three-Legged Dog.

For those new to yoga, Downward Facing Dog basically involves making a v-shape with your body, with your hands and feet flat on the floor (disclaimer: if you are a runner with tight hamstrings, your heels probably won't reach the floor right away, if ever. Mine don't).

When you are in the Downward Facing Dog pose, you switch to Three-legged dog by raising your right leg and stretching it out behind you. Keep your hips level and strech out through your heel.

Hold the Three-Legged Dog pose for 2-3 deep breaths. Lower your foot and repeat on the other side.

I have to say that after going through a series that included this pose, my hamstrings were notably looser.

Happy Running!

Finding Your Consistent Pace

Your ideal marathon pace should be something that you can keep up consistently. My best marathons are those when my times for each mile have been within a minute of each other. Resist the urge to run the first mile too fast, although your adrenaline is pumping and you want to get off to a good start. When you pass the first mile, that is one of the few times you can check your watch. If you usually train at an 8:30 pace and you ran the first mile at 6:47, you need to relax immediately. After that, stop checking your watch at every mile.

Once you have passed the first mile and adjusted your pace if necessary, find a rhythm that is a little faster than your training runs, (too fast to comfortably carry on a conversation, but not so fast that you are wearing yourself out). Some miles will be slower than others, but that’s OK. And it’s OK to talk to people, too, especially if you are running with a friend. Sometimes it’s more important (and more fun) to keep each other going and talk than to pick up the pace and not talk. On the flip side, don’t panic if your first mile is as much as 2-3 minutes slower than your training pace because you are caught in the crowd of 20,000 people at the start. Starting slow conserves your energy and helps you loosen up. You have 26.2 miles to make up a few minutes if you need to.

Protect Your Knees When Stretching Your Quads

To gently stretch your quadriceps (the large muscles of the thighs) and protect your knees, try a standing quad stretch.

• Start by standing on the right foot and bending your left knee.
  
• Reach back and grasp your left foot with your right hand. This technique keeps the knee bent at a more natural angle than if you grasp the left foot with the left hand, and you protect the knee from excessive stress.
  
• Hold the stretch comfortably and count to 30.
  
• Be sure to stand next to a wall or sturdy table, chair, or railing that you can hold for balance.
  

Post-Race Protocol

After the marathon, congratulate yourself! You made it to the finish line and that is an accomplishment, regardless of your finishing time. Your first acts should include drinking some water or other liquid, turning in your timing chip (if chips are being used) and retrieving your bag. And wrap up in the lightweight “space blankets” that most marathon volunteers will give you at the finish along with your finisher’s medal. You’ll be surprised how quickly you can develop a chill, even on a warm day. If the marathon is using timing chips, race volunteers are almost always available at the finish to help you remove the chip from your shoe. Make sure to turn in your chip or your time won’t be recorded!

If you are ill or injured, look for the medical tent. If you are not ill or injured, get the free post-race massage if it is available, and if you can make the time. Even smaller marathons often have volunteers from local massage schools or physical therapy practices who have set up a tent to tend to marathoners. Ideally, retrieve your bag first, so you can put on something dry while standing in line. You will usually get about 7-10 minutes of easy massage on your legs, back, and shoulders (you stay dressed for this). Even a few minutes of massage helps promote circulation and restores your tired muscles, and you will feel less stiff the next day. If you’re traveling home from the marathon by plane, the massage is an especially good idea because nothing promotes stiff legs like sitting in an airplane seat.

Bring Extra Warmup/Cooldown Clothes For Weather Changes

Wear warm-up clothes before the start of the marathon, and pack them in a bag that you can check or leave in your car so you can put on something warm and dry after the race. Depending on the marathon, you may or may not be in a place where you can change your clothes, but swapping a sweaty shirt for a dry one on a hot day or putting a fleece top over your race shirt on a cold day will make you more comfortable on the way home.

Even though you have chosen your likely clothing for the marathon, bring other options in case of a sudden weather change. If you think that you will wear a long-sleeved shirt, bring a short-sleeved shirt, too, and vice versa. You can pack anything you don’t wear in a bag to check at the start or leave in your car. If you have space in your bag, bring an extra pair of shoes and socks. Your feet will thank you if you can slip them into something different after several hours of running in the same pair of shoes. Although the moisture-wicking socks should keep your feet dry, it feels great to put on a different pair of socks to travel home. Also, if you have developed a blister or a black toenail or some other foot problem, putting on different shoes and socks to travel home will provide some relief until you can take care of the problem.

101 Marathon Training Tips Author Intro

I'm Heidi Splete. My ongoing goal is to educate, encourage, and entertain runners and potential runners. For more of my running, health, and fitness tips, visit lifetips.com.

I have run a range of distances from 5K to 50K, and the marathon is my favorite. If you are training for a marathon, or know someone who wants to, check out my book, 101 marathon tips.



The 26.2-mile distance is a test of endurance, consistency, and mental toughness rather than speed. Whether you are training for your first marathon or your fiftieth, I hope this book provides unique insight and inspiration that you can use and adapt during your marathon training and your running in general.

Here's a bit more about me:



Heidi Splete is a seasoned marathon runner and a health, fitness, and medical writer. She started running on the cross-country and track teams in junior high school, and continued to compete in both sports throughout high school and college. She ran her first marathon in 1992 and got hooked on the 26.2-mile distance. Her running resume includes several big-city marathons, including the Boston Marathon, Marine Corps Marathon, New York City Marathon, and Honolulu Marathon, as well as the Harrisburg Marathon (PA), Frederick Marathon (MD), and Green Mountain Marathon (VT).

She lives in

Washington, D.C., with her husband, David Johnstone, and she is always looking forward to her next marathon.

Choosing the Right Running Shoe

Different running shoes are designed for different biomechanical needs, and matching a shoe to your needs can be a little intimidating at first. That's where the “shoe finder” comes in. A running shoe finder is simply a system that helps you select a type of shoe that best fits your body's needs and your style of running. An online search will reveal many options. Shoe finders from magazines are generally the least biased. Large retailers come next – though they only list the shoes they carry. Manufacturers only list their own shoes, so their finders are of limited help. To use the finder, enter answers to a few simple questions (sex, weight, etc.), and the finder will return (usually) several shoes of the type best suited for you. Make a note of the models the finder suggests. Try several finders, and note which shoes are recommended time and again. Finally, visit a good running shoe dealer, and try on as many of the recommended models as possible. Jog around the store in each one that fits well, and select the model that's most comfortable.

Shin Splints

Shin splints is a catch-all term for pain along the front of the lower leg, and actually refers to a handful of mostly minor compalints. The most common causes of shin splints are running on hard surfaces and running on the toes, though overpronation can also cause shin splits.

If overpronation appears to be the culprit, a good pair of pronation-control shoes may be your simplest solution. In all cases, cut back on training and try to stick to soft surfaces like grass. An over-the-counter anti-inflammatory can be helpful if the cause is tendonitis.

Be cautious, though; more serious injuries – like stress fractures – can have the same symptoms. If your pain is significant or persists, see a doctor.

Keep Your Legs Warm

Most runners think to wear an extra layer on top when it's cool, but many neglect their legs. Keeping your legs warm in cooler weather can help prevent injury. If you run in cooler climes, consider purchasing running tights or pants. Both “insulated” and non-insulated models are available, and either is more comfortable than traditional sweat pants.

Rule #2: Buy a Running Shoe Designed for You

Understanding your feet will help you select the right shoe. Bio-mechanically, we're all a little different, but we all fall into three broad categories.
• Overpronators. Pronation is the natural tendency of the foot to roll inwards as it moves from heel to toe. Overpronation occurs when the foot rolls too far inward. Do this a few hundred thousand times, and injuries such as shin splints, fractures, plantar fasciitis and “runner's knee” could result.
Overpronators tend to have low insteps (“fallen arches”) and wear their soles excessively on the inner sides. Pronation-control shoes are designed to prevent the excessive inward roll of the foot. This is typically accomplished with a wedge of denser cushioning material on the inner (medial) side of the insole.
• Supinators have the opposite problem of overpronators: Their feet roll slightly outwards, which can result in ankle injuries.
Supinators tend to have high, rigid arches, and wear their soles excessively along the outside edges. Supinators and underpronators (whose feet don't roll inward enough, but also don't roll outward) should look for “cushioned” running shoes. Supinators may require additional arch support – and some shoe manufacturers include wedges for extra arch support with certain models of shoe.
• Neutral. Most runners have a normal arch, and their foot pronates about four to six degrees. This is considered a normal or neutral gait, and requires no correction. These runners should generally avoid motion control or “stability” shoes, and stick with a cushioned shoe. However, they generally don't need as much cushioning as supinators, unless they're heavy.

Recycling Running Shoes: When The Bag In The Closet Overflows

Let’s face it, how many old running shoes do you need to keep around to mow the lawn? Probably just one. Maybe two. So, what to do with all those running shoes that you have dutifully “retired” from running after 350-500 miles of running? If all else fails, you can probably donate them to your local United Way or Salvation Army. Or, ask at the specialty running store in your area. Some stores, and some running clubs, collect used shoes periodically and send them to charities overseas. The bottom line is: Don’t run in old shoes because you think they will be wasted. You can find a way to give them new life without risking injury.

Stationary Biking Builds Leg Strength With Less Stress

If you can’t run because of an injury or bad weather, riding a stationary bike is a cross-training option that is available at most gyms. Biking is a good alternative to running if you have a foot injury because you aren’t putting much pressure on your feet. Biking is also a safe alternative exercise for some knee and hip injuries, as well. Even if you aren’t injured, biking is a great supplemental activity to running because you can pedal at a brisk pace and build leg strength without the additional pressure on your joints. You can design your own tempo workout on a bike by pedaling at about 80% of your maximum effort for 2 minutes, then easy for 2 minutes, and repeat several times. Steady pedaling will build length strength, too. Spinning is a different type of cross training on a bike that involves high-speed pedaling and it is a more intense workout than steady biking. If you take part in a spinning class, your legs will be as tired as they would be if you did speed work on a track. If that appeals to you, try it, but be ready to sweat. Before you start any type of biking, be sure to adjust the seat. The right seat height feels comfortable, and you should not be straining to reach the pedals. Your knees should not bend more than a 90-degree angle while you are pedaling, and you should have a slight bend in your knee when your leg is extended. If the seat is set incorrectly, you could set yourself up for an injury because you are stressing your legs in an unnatural position.