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Archive for May, 2009

Running While Pregnant

Sunday, May 10th, 2009

Happy Mother’s Day everyone! I have a sister-in-law who is 4 months pregnant and a good friend’s wife who just gave birth to a baby girl. Both of these women were very active runners, completing marathons and halves, before being pregnant. I wanted to know how they felt being pregnant effected their running, what their doctors told them about running pregnant, and how difficult it was to not be able to do something that you love such as running. Here are some tips they gave me to pregnant runners:

1. Don’t Over Exert: Be very careful when running pregnant not to overexert yourself. When your pregnant you’re body exerts about 30% more energy than normal when in a rest state, thus you will have less energy when you go running. Fatigue often sets in after you have exerted yourself so carefully monitor yourself while running. Be prepared not to perform the same as your non-pregnant levels and try not to push yourself too hard.

2. Support Your Breasts: I’m a big supporter of breasts; pregnant women should be too. During pregnancy the breasts become larger and more tender. Pregnant women should try to wear softer nursing bras or athletic sports bras for the extra support. Come on guys, be like a bra, support the pregnant women you know!

3. Short Sprints: Try short sprints instead of running long distances. This can give you a good cardiovascular work-out while also giving you the need for speed. Not to mention tracks usually have bathrooms close to them. Perfect for a pregnant women!

4. Pile on the Calories: Your not just eating for two, you are eating for a runner and a soon-to-be runner! Give you and the little runners in your belly the extra calories you two need.

5. Center of Gravity: Once your body starts changing your center of gravity and balance will change. Try to run on flat surfaces as much as possible. Falling will not injury your child but falling is falling; the end result is usually not good. Unless you are falling in love. Wait, you’re pregnant. You should have already fallen in love. If not, hurry up and do it! You don’t have much time left!

6. Maintain: If you are a runner before pregnancy it is fine to continue running as long as you monitor yourself, knowing that you will not be setting new PRs during your pregnancy. If you didn’t run before being pregnant then this is not the time to start. Wait until you give birth then you’ll have plenty of time to start running!

I’m not a pregnant runner, but the fact they are doing it, I respect that. Please add any tips the pregnant runners I know may have missed. It’s all about spreading information and incresing the population. We all need all the hands on the farm we can get in an economy like this!

Tags:pregnant
Posted in Health, Women's Running | Comments

Running For A Cause

Saturday, May 9th, 2009

You may think you’re a rebel without a cause, but you’d be a lot cooler if you were a runner with a cause. There are many different races available that donate proceeds to charities and causes. This morning I went to the Komen Atlanta Race for the Cure and there were thousands of people running (and walking) for one cause. It was amazing. All of the participants were from different backgrounds and age groups, but they were all there. Why is running something that can be done for a cause?

Runners are people who display determination. They are the type of people that will take a difficult task head on and not give up. They are the type of people who work hard to achieve all of their goals and like doing it. Don’t you want to be a runner now? You should. The point is, these are the type of people who want to donate their time and effort to help worthy charities and causes. However, it is not merely that runners are attracted to causes, but also that completing races and events are big accomplishments. It is something that takes hard work and effort. That is why running is a great way to “earn” money for causes and charities.

But the money earned is not the only positive benefit from running for a cause, participants get enjoyment giving and helping others. So why not get this same feeling from helping yourself? Why not run for your own cause? You know you are number one in my book. We all know that we don’t get as much back from running as we put in, but what we do get is the satisfaction of pushing ourselves, challenging ourselves, and making us stronger. These are the immeasurable benefits from giving to running and expecting nothing in return.

So don’t just run for any cause, try to run for your own cause and give back to yourself. If you have run so far that you have “run” out of causes then do like me, put a friend on your back and carry him along with you! It’s all about people helping people…help themselves.

Tags:running for a cause
Posted in Motivation | Comments

Teton Dam Marathon and Races – Rexburg, Idaho

Friday, May 8th, 2009

The Teton Dam Marathon and Races will be held on June 13th in Rexburg, Idaho this year. Why June 13th? Well, the event is scheduled every year around the anniversary of the Teton Dam breaking which caused over 500 million dollars in damage, 11 lives lost, and thousands to become homeless. This horrible event was a very difficult challenge for the Rexburg community to overcome. They worked together, built the community back up, and are stronger now because of it. The Teton Dam Marathon and Races are a showing of a thousand runners who flood the streets for their own personal challenges! What an inspirational reason to challenge yourself to participate in this great event! Need another reason to feel good about yourself? How about that a portion of the proceeds is also going to benefit Cysitic Fibrosis Fondation? Still need another reason to feel good about yourself? Well, you are helping me achieve me goals by reading this blog. Thank you. Need another reason?! Um…ok, now you’re just being needy.

The Teton Dam Marathon and Races include a marathon (that’s why it is in the name of the event), 6 man marathon relay, half marathon, 10K, 5K, and 1 mile fun run for the kids. See, there’s a race fit for everyone! The marathon and relay will start at the Historical Teton Dam Site, outside of Rexburg. The half and 10K will start at the north-west corner of Smith Park. The 5K will start at the corner of Madison Ave. and 1st North, ½ a block from Smith Park. The fun run will start at the south-west corner of Smith Park. Overall, all races will run the streets of beautiful Rexburg ending in the Southwest corner of Smith Park. Party at the EXPO at the finish line with booths from sponsors and local businesses, crafts, food, and music! Not to mention a large group of homestretch hereos, the citizens and volunteers of the Rexburg community!

So come and travel to this great race with a small town, community feel with an exciting large race atmosphere! Early Registration ends May 31st. From June 1st-10th all entries have an added $15 fee so get on it now. The marathon is $40 dollars to $3 to the kids one mile fun run. Check out the prices and find which race is best for you! FYI The Potato Bake Dinner ticket is free only with the marathon, half-marathon, and relay entries. Participate in the Potato Bake Dinner and meet other runners, pick-up your packet, listen to race information, and watch a video about the historic breaking of the Teton Dam. What better way to get motivated to achieve your personal best than an inspirational film and plenty of carbs?! Nothing. Be Dam Proud!

Tags:10k, 5k, half-marathon, marathon
Posted in Events | Comments

10 Percent Rule for Running Training

Thursday, May 7th, 2009

I have a friend who has been inspired by this blog and seriousrunning.com to get back into running. That’s the kind of stuff that makes this all worth while. He ran for his college cross-country team, but for a small school and has not run in the 5 years since. He decided he wanted to gradually get running back in his life. It’s not as easy as he thought it would be because running is a little upset that he left her so abruptly 5 years ago. In order for them to get back together she is making him follow a new rule: the 10% rule. She wants to take things slow before he breaks her heart again. Running can be so sensitive sometimes.

The rule is that you increase your distance, intensity, or duration of exercise each week by 10%, never exceeding that limit. For instance, if you run 20 miles this week, then you will increase your mileage by 10% next week and run 22 miles. Another easy way to figure out your mileage next week is to simply multiply 1.1 times your previous week’s mileage. Limiting yourself to this gradual increase allows your body to adapt to the stress. It also forces you to remain consistent, without running too much or too little from week to week. Plus you get to see the quantifiable changes in your running. Now you’re on your way to being a Serious Runner…dot com!

There are some things that the 10% rule does not account for. For instance, if you are starting to run for the first time in a long time and are at zero distance then 10% of zero is well, zero. That’s not a training plan that is going to help you improve. Also, distance and duration are easily quantifiable but intensity is not. The 10% rule does not account for the differences in stress to your body between running 5 miles in 30 minutes versus 5 miles in 40 minutes. Another issue is that a 10% increase is a round, arbitrary number. Some runners may do well with an increase of 12% while others would benefit more from a 7% increase. The “one-size-fits-all” assumption of the 10% rule leaves runners without the best training possible for their bodies.

Dr. Buist from the Netherlands conducted a study in which he took 486 runners, training over 13 weeks, one group of which was on a training plan built around the 10% rule during a 12 week program and another group that did not follow the rule and accomplished the same goal in an 8-week program. Dr. Buist found that the risk of sustaining injury is the same because 20.8% of the group following the 10% rule got injuries while 20.3% of the group doing the more intense training got injuries. Dr. Buist stated, “…when preparing for a 4-mile run, it does not matter how you get there (either fast or slow) — the risk of sustaining a running-related injury is the same.”

So what should you do? Well, first of all, although they have a purpose, stop worrying about the rules. If you need a rule like the 10% rule to keep your focus and motivation to increase your running, then this is a great rule for you, just know that it is not perfect. The best way to train is to listen to your body when exercising and running. Consider a training plan that is more like a road map to your final goal destination with different options of routes to take. If you run into traffic on the highway consider taking side streets. If you have less time to get to your destination, speed it up; however, the faster you go, the more attention you need to pay to your “vehicle.”

Overall, no two bodies and running styles are the same. If you are new to running, try the 10% rule and adjust as needed, closely monitoring how your body feels. You’re your own running boss, boss.

Tags:10 percent rule
Posted in Health, Motivation, training | Comments

Does Weather Affect Sore Joints from Running?

Wednesday, May 6th, 2009

“No matter what you do. Don’t put the blame on you. Blame it on the Rain.” -person who was doing the singing for Milli and Vanilli

Blame everything on the rain. Well, everything except your sore joints. I began an intense running regime a couple of weeks ago and my knees have become particularly sore. This has been coupled with erratic spring storms which have seemed to make the pain in my knees to intensify. I’m not sure when I notice the extra “soreness,” whether before or after the weather, but there definitely feels like there is a spike in pain when the barometric pressure shifts, the sky becomes cloudy, and precipitation begins falling from the sky. So I did what any other enlightened person would do, I googled it. You probably did the same thing and are now reading this. When you are done, go back to google, type in “running races”, “trail running”, or “running shoe reviews,” sift through all the irrelevant and sub par results until you get to SeriousRunning.com. Once there click the green arrow to the right to “promote” SeriousRunning. I’ve been working hard. Don’t you think I deserve a promotion? No? Ok. How about just paying me more then?

So what I found was that there is no agreement by experts whether there is a link between stormy weather and joint pain; however, since I have a website I can give my expert opinion too. Bringing experts together is what SeriousRunnning.com is all about!

Joint pain and weather is a hypothesis that many people have assumed to be true; just like being wet in the rain gives you a cold, sugar makes children more hyper, and chocolate causes acne. In order to determine what causes the effect of joint pain you must ask why it happened. Is it the rain? No. Other instances of being in the vicinity of liquid don’t result in more joint pain. Is it the drop in temperature? Maybe, but joint pains are reported to be more elevated in bad weather even when the person is indoors, in a climate controlled environment. Is it the change in baromatic pressure? Possibly. Barometric pressure does change oxygen levels which leads to blood vessels expanding but this has not been proven to effect joint pain. Then what is it?

Well if science can’t answer this question then it must be a behavioral phenomenon. It is difficult to measure whether an increase in joint pain from a changes of weather is a physiological effect because you can’t expose someone to a change of weather without them knowing it. So I will have to use to my superior deductive reasoning to determine this perceived cause and effect.

It’s the underlying cause. When the weather is poor people stay inside, get under the covers (or under your blankey), and don’t move. This inactivity is what results in an increase in joint pain, not the weather. Joints become sore when they are not moved or used for long periods of time and poor weather causes you to move your joints less than usual. There you have it. I’m a genius. The IQ test I took in 4th grade said so. IQ is the same no matter when you are tested for it.

Tags:joint pain, rain, weather
Posted in Health, SeriousRunning.com | Comments

Knowing When To Take a Rest from Running

Tuesday, May 5th, 2009

“You’ve got to listen to your heart. It’s going to tell you what to do. It might need a lot of runnin‘ but it don’t need you.” -Tom Petty (lyrics re-written by Chris Barber, 2009)

I’m not listening. I’m concentrating on playing guitar while singing. That’s called talent. However, sometimes you’ve got to stop what you are doing and just listen; to your body and heart. My knee is hurt. I was pushing myself too hard. After a half-marathon goal of running under 1:25, (I ran 1:24 in case you care) I decided I would take about a month and start training for a difficult 50K trail race, the SweetH20 50K Trail Race. My next goal would be about a month after that to run the Peachtree Road Race, the World’s largest 10K, in under 36 minutes. I like to race different distances to keep myself interested and challenged. I also run smaller races during my training to keep myself competitive; maintaining one universal race goal, to finish in the top 1% in any race. I’m an outlier.

At any rate, I over trained and didn’t listen to my body; and I’m paying for it now. I starting putting too many miles on too quickly after running a moderate amount of mileage in my Half-Marathon training. Both of my knees started hurting directly after the race for some reason. I took some mileage off for about 5 days after the half marathon before starting a training plan again. I may have started running too much, too soon. The last two weeks the pain got worse so I starting trail running 4 or 5 days a week and running on roads instead of the sidewalk as much as possible. This past weekend my left knee buckled on me. It was a sharp pain that shot quickly from my knee up my thigh. I began to hop on one foot. I hopped a bit and then kept running; slowly. It happened again about a mile later. I stopped and walked about half a mile, I was on my way to meet some other runners for a morning jog. I hate walking. So I started to jog again. About five strides into it and; sharp pain! I stopped and walked the rest of the way. I told my friends I would try to run with them if we could do it on the grass. As soon as we started I said, “I can’t do it.” I don’t say those words very often.

The point is, you have listen to your body. I probably should have started listening to my body two weeks ago and stopped piling on the 50+ mile weeks when my knees first started hurting. I’ve learned. I’m listening to my body now. I used to know I could do anything. Now I know I don’t have to do everything. I’m mature.

This is my first encounter with a knee injury. I know my knees have deteriorated from jumping out of airplanes in the 82nd Airborne Division and the countless times of getting “on a knee” on concrete surfaces while in the Army. I’ve had trouble with my right knee from one jump in particular but this buckling was my left knee which leads me to believe I’ve just put too much stress on my knees. I’m on day two of no running. I did an Army work out today and am going to get to the weight room soon. Maybe I’ll jump in a pool. Maybe I’ll ride a bike. Maybe I’ll just use the extra time to to write award winning blogs. You deserve only the best.

Sincerely,

The Most Interesting Man in the World (I have a website)

Tags:Army, rest
Posted in Health | Comments

College Running Therapy fit for Adults

Monday, May 4th, 2009

I was reading an article about a student counseling group at Texas Tech that is offering group runs to help with a variety of topics students face like depression, anxiety, relationships, stress, and academic concerns. See, I was right; running cures everything. It wasn’t a lucky guess. I minored in Psychology in college. Actually in this example, there are a number of aspects working toward developing these students into positive individuals:

The habit of running at a young age. College students are young adults which is the best time to build habits that will follow you into your adult life. Unlike the habits that you form as a child that follow you into adult life which could become a bit embarrassing, like eating Spaghetti Os or picking your nose. College is often a person’s first time on their own, making their own decisions, and living their lives how they want; thus is where habits are formed that will last a lifetime. Instead of eating all you can eat at the cafeteria or eating McDonald’s everyday why not form the habit of running everyday? I know this habit may be tough for college students with hangovers but that is just another skill you can take into your adult life, being able to function with a hangover! You’ll be thankful you did Mr. Awesome Frat Guy.

Running cures depression. This article states that 80% of people experience depression, I’m a little skeptical of that statistic. If 80% of people answer that they have been “depressed” before then wouldn’t it make sense that the other 20% have experienced it too and may just not have identified or realized it? It is unlikely that this 20% is a group has never experienced grief. Either way, a better way to read that statistic is “100% of people experience sadness.” I told you, I minored in Psychology. So yes, running makes you feel more positive. The physiological reason is that running realizes endorphins to your brain. Endorphins make you feel better; therefore, running cures everything. I should be a scientist. Running helps you think, understand, and feel better about any life situation. You can also use it to improve your life situations by using…

Running as an accomplishment. Some of the best advice I have received was from a former top fast food restaurant chain CEO who said, “Celebrate every one of life’s accomplishments, no matter how small they are.” Running 3 miles is an accomplishment that only takes 20 minutes but you’ll feel more confident and positive about yourself. I think this is why, other than some physical reasons, consistent runners hate taking a day off. They love that daily sense of accomplishment. Other accomplishments often depend on what other people do; running is your accomplishment. You determine how well you do it. The former CEO also said, “Do the most difficult task first and do what no one else wants to do.” That one is a little tougher to follow. I’m more into the celebrating every accomplishment, no matter how small it is.

Just go for a run, you’ll feel better. Then put the distance you ran on your facebook status to show everyone what you’ve accomplished! Or rweet about it. The name for a running tweet…on twitter.

Tags:cure, depression
Posted in Health, Motivation | Comments

Ruff Buff 7K Trail Run

Sunday, May 3rd, 2009

I’ve never run a trail race…naked. Although I am always for trying new things. I truly believe that success is most accurately measured by how many great cocktails stories you have…and how many visitors you have on your running website. Thanks for hanging out. You’re the key to my success. I’m just Running Down a Dream and going wherever it leads.

The Inaugural Ruff Buff 7K Trail Run will be held on May 30th at the Sunny Rest Resort which encompasses part of the Pocono Mountains in Palmerton, Pennsylvania. It is the 3rd race in the 2009 B.A.R.E. Butt Chasers East Coast Race Series and will be as awesome as all of the other races in the series. Go check it out and run for a day of fun, bare or clothed, it’s up to you. It’s always good to have options when it comes to clothing. Bring a friend for a small fee of $15.00 to relax at the resort with you. Entry into the resort will start at 7:00 AM for race-day entries and packet pick-up. If you want to stay after the race there are great deals at Sunny Rest Resort. Make a weekend of this destination event! There is a restaurant, pool & hot tub, tennis courts, showers, and restrooms available on site.

Early entry fee is $25.00 by check or money order by May 22, 2009. Late entry fee of $30.00 after May 22nd and will be accepted online only until midnight, May 28th. After that you can bring cash, check, or money order on race day. You can register online at www.sportsoften.com for a small fee. Do the responsible thing, write a check and put it in the mail right now.

Who knew running naked down a trail would make you more successful?! Frank the Tank and I did. But now you do too!

Tags:naked running, running down a dream
Posted in Events, trail running | Comments

Tips for Trail Running in the Mud

Saturday, May 2nd, 2009

I love the slop. It’s in my bloodlines. My fadda was a mudda’. My mudda was a mudda’. Whether it’s in your bloodlines or not, you still have to run through it. Here are some tips for trail running and racing in the mud:

Courtesy of Defiant Photography Atlanta

Judge Consistency: Mud can have many different consistencies; varying from step to step. Watch where you are landing and judge how thick the mud is. A good rule of thumb: the softer the mud, the softer your step. Tread lightly on soft mud and push off harder when on more solid mud.

Balance Like An Eagle: Mud can be slippery. Make sure you maintain your balance, especially on sharp curves during a trail run. When running quickly on a muddy surface extend your elbows parallel to the ground to keep your balance, like an eagle spreading her wings. Don’t run too fast, you are not cleared for take off. The pattern is full Maverick.

Pump Your Knees: You don’t want to get stuck in the mud. Pump your knees toward your chest so you don’t get bogged down. You have too many other things bogging you down in life. The less time mud is bogging you down in a trail run the better. Unless you live in a very rural area where mud bogging is the only available entertainment. In that case, mud bog on.

Don’t Draft: If you are running a race and like to draft off of other runners you may want to reconsider when trail running in the mud. The mud sticks to the bottom of your shoes, then is thrown off with each step. Some trail running shoes hold more mud in their traction than others. Find a pair that whisks away the mud so you aren’t carrying the extra weight on your trail race. Don’t follow too closely to another runner unless you want a bunch of mud whisked in your face. On the same token, if you don’t want other runners to draft off of you then over-kick your legs at the end of your stride. They’ll fall back for sure.

On Your Tippy Toes: You want to run on the balls of your feet in the mud so you will take smaller steps. Make sure you are taking small steps especially when you pivot. Sudden pivots lead to sudden falls. Sudden falls lead to sudden mud wrestling matches. Sudden mud wrestling matches lead to…just make sure you are careful when pivoting in mud.

I hope those tips are a clear as mud (double snare, symbol crash)! I’ll be here all night ladies and gentlemen.

Tags:drafting, mud, racing
Posted in trail running | Comments

2009 Komen Atlanta Race for the Cure!

Friday, May 1st, 2009

It’s time to start running for someone other than yourself, by running the 2009 Komen Atlanta Race for the Cure. All funds for this 5K run/walk and 1 mile walk, on May 9th at Atlantic Station in Atlanta, are put toward enabling women to detect breast cancer. The race is also a celebration of breast cancer survivors and an opportunity to remember those who were lost to this terrible disease. Run this race and dedicate it to your mother, sister, co-worker, or friend. You can run for your own life or run for the future. The Susan G. Komen race series is the world’s largest and most successful education and fund raising event for cancer. What a fantastic way to help a great cause than by doing something that you love, running. Anyone can participate, the race FAQs even asks the questions, “What if we are not serious runners?” Just like seriousrunning.com, all types of runners from serious ones to walkers are encouraged to participate; however, they do ask that walkers line up in the back at the start line. Here at seriousrunning.com we allow slower runners to line up shoulder to shoulder with elite athletes! Those with slower Internet connections are asked line up in the back though. Thank you.

You need to register now so you can start raising money from your supporters. They have many ways for you to contact your friends and family to support your running and this great cause. Once you are registered you can go on the Susan B. Komen Race Center to help you get the word out. Here you can personalize your page, keep your address book, send emails, and track your progress. You can even let your friends on Facebook know that you are running for this great cause. They make it easy to ask for donations or sponsors! Currently the race has achieved 72% of its goal of 1.8 million dollars raised. You have until May 5th to submit your donation so get your good karma now and join the team!

Online registration closes Tuesday May 5th at 5 pm. If you are a procrastinator then you can register on race day at 6:45 in front of Rosa Mexicano for 35 dollars. After you register at 6:45 attend the survivor’s breakfast at 7:30, then the 1 mile walk starts at 7:45. At 8:30 the 5K run/walk starts. Soon after at 8:45 the Jazzercise and Aerobic Cool-Down starts. At 8:50 the last person who considers themselves a serious runner crosses the 5K finish line. At 9:15 the most serious runners get their awards at the awards ceremony. Also, serious fundraisers will be recognized. Lastly at 9:40 there will be a survivor recognition ceremony and photos. This race may sound serious but it is all about having fun and raising money for a great cause. After all of those festivities hang out at Atlantic Station for the day to enjoy some shopping, good eats, or take in a movie. Better yet, go bowling and keep your muscles loose!

Also, wish you’re mother a Happy Mother’s Day on race day and be a day early. Happy Mother’s Day Mom! I love you! That’s the best way to get it done without forgetting.

Tags:5k, running for a cause
Posted in Events, Women's Running | Comments

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