Deanna McCurdy of Peachtree City will be joining 700 other runners in the XTERRA National Championships this weekend. Deanna is running in support of Team Miles for Smiles, a Foundation for Angelman Syndrome Therapeutics, or F.A.S.T. Her youngest daughter is diagnosed with the disease. Those effected are born missing a segment of their 15th chromosome on the maternal side and require life long care.

Deanna placed 1st in the XTERRA Deep South Trail Run 15k (no big deal, right?) that she described as really, “a way to have a date with my husband, we were going to go mountain biking after I ran the race.” Sounds like a tough woman. But don’t be afraid, Deanna just has perceptive from raising a child affected by Angelman Syndrome. Her running mantra is, “I run because I can. When I get tired I just remember those who can’t run and what they would give to have this simple gift I take for granted and I run harder for them. I know they would do the same for me.” Deanna wears a blue reminder bracelet and friendship bracelet in support of Foundation of Angelman Syndrome and a friendship bracelet is from her 8 year old daughter.

Deanna says that when their daughter was born it turned their world updside down. The fact that you don’t know when “someday is” makes you jump on every opportunity if it presents itself.

What’s unique about Deanna’s foundation is that a cure doesn’t seem in a distance future, it’s being tested successfully and a cure could become imminent. 1 out of 15,000 children have the disease but Deanna says that many more may be prevalent in mis-diagnosis as autism or cerebral palsy.

If you want to support Deanna, her race, and the foundation, please visit their site at miles-for-smiles.org.

Many runners are confused about when they should stretch for a run. In the past, it seemed like it was standard practice for runners to stretch both before and after a run. Stretching before and after a run was said to loosen your muscles, ease soreness, and help prevent running injuries. I did this for years until I read an article a few years ago in an ultra runner’s magazine. The article made me question my own stretching routine, so I decided to switch it up. Instead of stretching before my runs, I began to stretch only after my runs were completed. There was a noticeable difference after the first week once I stopped stretching before my runs. My legs actually felt sturdier during the runs, and I was convinced that stretching prior to a run was not the right thing for my body. However, I still continue to stretch after my runs to work out any tightness that I may feel, and also to help maintain my body’s flexibility.

I don’t think there is an absolute right or wrong when it comes stretching. I think that it depends primarily on the individual runner.  You should figure out what works best for you, and try not focus too much on what is said to be the “right way”. In some cases, you may prefer to not stretch at all for a run. Runner’s World has a very comprehensive article that touches on the topic of stretching.  There is also a video that can show you various types of dynamic stretches if you still feel the need to stretch your body.

The important thing to remember is that there really isn’t a right or wrong way to stretch for a run. If what you’re doing works, then keep doing it. On the other hand, if you are questioning your stretching routine, then don’t be afraid to try out a new technique. Like I said in a previous post; listen to your own body. Nobody knows when, or if, you need to stretch better than you.

Take life one mile at a time.

I’ve heard many people over the years say why running is just “not for me.”  I think I’ve heard just about every excuse in the book as to why they don’t like running, don’t run at all anymore, or never even tried to run because of some sort of physical barrier.  I will be the first to admit that I haven’t always been a runner.  In high school, my running consisted entirely of what I did in football practice or games.  My attitude was, “If it was anything longer than 100 yards, then just go on with out me.”  However, once I became a paratrooper in the 82nd Airborne Division, running became part of my culture.  My division is known for long distance runs in Area J (a sandy, wooded, and hilly area on Fort Bragg).  Our runs together in Area J were often times pretty tough, but it was something that brought us all closer together.  Today, Chris Barber and I still reminisce about those runs we had.  There is still an ongoing debate as to who was the fastest runner in our platoon, but it was an experience that he and I will never forget.

The power of long distance running is unmeasurable.  I think it’s crazy when I hear people tell me that they weren’t built for running.  There is enough science out there now that proves ALL human beings were built to be distance runners.  Running is what we do.  It’s in our DNA, and there is not other animal on the planet that can do it quite like us.  Our natural ability to run long distance has been a primary contributor to our evolutionary development and success.

Here are four little tips that may help get rid of a few of those excuses as to why you aren’t a distance runner:

1.) If your body hurts when you run, then you probably need to evaluate your running form.  We could get into the whole debate about running shoes, and minimalist versus support shoes, but form is often times the main culprit for running pain.

2.) Tailor your runs to your own personal wants and needs.  This means that you must listen to your own body.  If your running partner is much faster than you, then don’t risk injury just to be able to keep up with his or her pace.  There’s nothing wrong with pushing your physical fitness levels.  Actually, I highly encourage it in order to make you a stronger runner both mentally and physically.  However, do it judiciously.  Distance running is a game of patience, so just relax and take your time.

3.) Enjoy your runs by running in a comfortable environment.  This means if you don’t like to run in the heat, then schedule your runs for the early morning or in the evenings when the sun is not so intense.  Is your trail not too safe after dark?  Then run with a friend or during daylight hours.  The important thing is that you plan your runs in a safe and comfortable environment so that you can focus on running, and not be distracted by a whole lot of external factors.

4.) Be a grateful runner.  Not everyone in the world has an opportunity to enjoy running because of physical or mental disabilities.  It is something that we all take advantage of, but it is an important thought to keep in mind when you’re running.  I’m grateful every time I lace up my running shoes and get out there on the trails.  Having an appreciative outlook on your ability to run can be an enormous contributor to your motivation.

In the end, just get out there and run.  There are going to be things that work for you that don’t work for other people.  However, in order to find out what works you have to get out there and learn your body.  Find out what your physical and mental limits are, and don’t be afraid to set new ones.  And lastly, remember that we are all runners.  It’s not unique to only certain human beings.   Instead, running is in us all, but it is up to you to bring it out.

Take life one mile at a time.

I knew they would eventually do it, Spartan Race is now going to be televised! I recently got interested in Spartan Race because of the close ties to the military type obstacles and military style exercises it takes to complete these gnarly obstacle courses.

Why so gnarly you ask? Because it was started by a Royal Marine who’s first race direction didn’t have a waiver and he named it Death Race. That’s gnarlesbarkley and why I can’t wait to watch the World Championships on NBC. Think World’s Strongest Man in an Octagon with a lot of mud and barbed wire. Plus a lot of grunting, yelling, and relentless opposition. You have to want to finish this race. This is death, not your Mom’s tough, muddy adventure race. (disclaimer: I love my Mother and all Moms, tough or mudlike)

NBC will be airing the 2013 Reebok Spartan Race World Championship featuring athletes competing for $250k cash & prizes! That’s crazy! I wonder how much Usain Bolt gets paid to run? I bet it’s not as much as Jay-Z gets paid by Reebok to land in Europe.

This is revolutionary for the Sport of Adventure Racing and I’m excited to be a part of it happening. Spartan Race is also doing a 90 minute special on the athletes competing that will feature those whom have overcome other types of obstacles through running. My battle buddy, Brian Ansley, and I have both experienced difficult transitions to civilian life and we both agree exercise is key, that’s why we’re doing SeriousRunning together and why we dig what Spartan Race is doing. It’s good for all Veterans to have battle buddies.

You should sign up if you want to put your body through physical pain and intestinal fortitude training. Your body will recover, but your mind will never be the same. Show Spartan Race who’s mentally tougher, you or some former Royal Marine dude.

And watch the special on the athletes on NBC. Maybe you’ll see Ansley…

Welcome to the Heist. #Macklemore

Hello, I’m Chris Barber, CEO and co-founder of SeriousRunning.

In 2008 I separated from the Army after 4.5 years of service. I knew I wanted to be an “entrepreneur,” so I started in commercial real estate development. I had no idea what I really wanted to do. I attended graduate school at night with hopes that would give me a clearer vision of my career path, but it didn’t. The military taught me tons of intangibles, but my experience didn’t seem to fit any of the skills needed for the jobs I was seeking. While I enjoyed my years of service and performed well, I left the military because I wanted to be in a different type of organization and making that career transition seemed impossible at times.

I joined my brother and took over one of his newly launched web properties, SeriousRunning. I’ve been a runner my entire life and know a lot of about the subject, but I didn’t know anything about technology or websites. I reasoned, ‘I didn’t know Field Artillery but I learned how to do that, how tough could it be?’

I spent years posting, engaging, and learning on SeriousRunning until I finally worked too hard, my running (plus jumping out of airplanes in the 82nd Airborne Division) caused my knees to give out. After MRIs, PT (physical therapy, not physical training), and many appointments, my final prognosis from the VA doctor’s was, “Stop running.” Thanks…

I spent about 2 years off running but was able to get a 2nd, non-VA opinion recently. This time the prognosis was similar, but actually helpful, “You ran too much, stop running, cross train and build up the other muscles in your legs.” So I was too serious of a runner. I’ll guess I’ll have to add that to my other two weaknesses, “working too hard” and “being too nice.”

So I reached out to my battle buddy from Iraq, Brian Ansley (who called me in less than a minute after us not speaking for years) and told him I wanted to do a race in 90 days with him and he’s all for it! He’s a stud and crushes adventure races, so hopefully he doesn’t embarrass me. We’re going to be working on SeriousRunning together and telling you about our adventure race in 90 days as well as tips for military style training. We’re deciding between Spartan Race, XTERRA, or Tough Mudder right now. Any recommendations on which race are appreciated!

What I hope to accomplish with this race:

1. Prove to the doctor’s that I can still run at a high level

2. Prove Veterans can be successful in Internet and Technology jobs

Running was my passion in 2008, that’s why I started SeriousRunning, but getting Veterans Technology jobs is my passion now.

Running and exercise helped ease my transition from a combat environment to civilian life. I was lucky that I had a brother working in Technology and was given the chance to learn a growing industry; I want to give other Veterans this same opportunity. Ansley is about to start graduate school in Environmental Studies and feels like he’s one of the lucky ones too. His story is much more powerful than mine. We both have a passion to help more Veterans become the lucky ones like us. Even if we have to stay up all night…

Happy Trails,

Chris Barber 

I thought I’d ease back into this blogging thing with the ever popular “toes with background” picture. Gotta get ready for the XTERRA World Championships…

I took this picture to show the alignment in my legs. See how they don’t seem symmetrical? It’s because they’re not, I didn’t cross train. The swimsuit? Oh, no, that’s just my ordinary swimsuit. It’s suppose to be like that.

The problem is that my quads are freakishly larger than the rest of the muscles in my legs because of too much running (apparently there’s such a thing). My experience in the Army was to always push through walls and not to feel pain, but I’ve since learned that it’s better to train smarter. I didn’t listen to my body and pushed way too hard.

When you over train one area of your body you ignore the other muscles. It’s all about opportunity costs, pick what you want to improve and start there. For me right now, it’s everything but my quads….

So I swam. And then layed out.

And gave some muscles some much needed attention.

Several months ago I acquired a pair of RunAmoc trail running shoes/moccasins from Soft Star shoes. If you would like to skip all of the details of the review below, I will cut to the chase: I highly recommend these shoes. If you are a barefoot road runner who wants to transition to trails, these would be an ideal choice. If you are a minimalist runner, and want a truly minimal shoe for road or trails, these probably trump any other product on the market when it comes to minimalism.

The sole of the shoe is a composite produced by Vibram, with a very light tread. The thickness is completely uniform and only about 3mm thick. Soft Star also makes a version of the RunAmoc with a thicker sole and aggressive tread, but given my bias towards absolute minimalism (bare), I ordered their ‘street’ shoe. The upper is 100% leather and is perforated throughout for great ventilation. A simple drawstring around the ankle allows the shoe to be secured at the front with a typical knot.

Until a few months ago, I was running between 30 and 60 miles a week (I had to quit running at the end of 2011 while I finished my doctoral degree and searched for a job). Since 2007, I have been a barefoot purist, running without anything on my feet and disliking the way many have used ‘barefoot running’ as a substitute for ‘minimalist running‘. This, of course, has made winter running a bit difficult, as I’ve always been too proud to cover my feet, even when temperatures are sub-freezing (the two exceptions being for December marathons with start temperatures in the 20s). Aside from the two winter marathons that I ran in Land’s End slippers (similar to leather-bottom moccasins), I have run one marathon barefoot, as wells as some 5k and 10k races. I also enjoy summer all-comers track meets, and typically compete in the 1500/mile. To keep myself fit for track racing, my weekly running typically incorporates short intervals at the track (400m) and tempo runs. The majority of my running over the past few years has been done in Durham, North Carolina and Atlanta, Georgia, but I have also run barefoot as I’ve traveled within the U.S. and abroad.

Benefits of the shoe:

1. Foremost, these shoes have enabled me to begin trail running. Although I love to mountain bike, I didn’t realize how exhilarating trail-running would be. I’ve used the shoes both for casual runs and for one 15k trail run. In all cases, they performed excellently.

2. The sole of the shoe is truly minimalist. Unlike other minimalist running shoes on the market, the sole of this shoe has a uniform thickness and is quite thin. Even Vibram FiverFingers or Fila Skeletoes add additional material in certain areas around the heel, ball, and toes. The sole uniformity is beneficial because it ensures that the shoe will be less likely to cause problems in a proper barefoot stride, meaning that moving back and forth between barefoot running and RunAmoc running will be as seamless as possible. For me, this means that I can easily interchange days running barefoot on the road and using RunAmocs on the trail, or wearing RunAmocs on cold days and running barefoot on warmer days.

3. The shoes are very lightweight and durable. After a few months of running, they have shown very little wear.

4. The perforated upper makes the shoe very breathable (as well as contributing to the lack of weight). With plenty of air gliding across your foot, you really don’t feel like you’re wearing a shoe.

5. The shoe is quite wide at the ball of the foot, and is not restrictive around the foot – it allows plenty of room for the foot to expand naturally while contacting the ground. Despite this, the shoe never felt too loose while trail running. It always maintained contact with the foot without shifting.

Downsides of the shoe:

1. The shoes left a black residue on my feet during the first few weeks of running. This was not a major problem – just an annoyance.

2. In my personal opinion, the shoes aren’t nearly as cool looking as other products on the market. Soft Star has partly rectified this issue, as they have introduced a number of new moccasins in the latter part of 2011.

3. Given their light weight, and the perforated upper, these shoes are not ideal for very low temperatures (low, of course, is a subjective assessment). They are definitely much better than running completely barefoot on cold pavement, but other shoes on the market would provide more warmth.

I should emphasize one aspect of these shoes: I have found these shoes ideal for trail running, but for many other runners, the sole would be too thin. In particular, if you are a barefoot road runner, seeking to transition to trails, these shoes would probably suit you perfectly. If you are simply looking for a minimalist road running shoe (whether or not you have any experience with minimalist running) these shoes would also probably suit you perfectly. However, if you are looking for a minimalist trail running shoe and don’t have any experience with barefoot running, I believe the RunAmoc with thicker ‘trail’ sole would be better.

In conclusion, I absolutely love my RunAmocs. They have performed well in a variety of conditions and are the most minimal shoe that I have put on my foot. There is no doubt that I will be a long-time Soft Star customer as I will continue to use their products off-road and in cold weather.

Every type of runner rolls or twists their ankle at sometime or another, but trail runners are especially susceptible to ankle injuries.  Rocks, roots, shrubs, and uneven terrain can lead to devastating ankle injuries which can only be cured by rest; not cool for trail runners.  Also, runners who are new to minimalist running should use ankle exercises before starting in their minimalist running shoes to ease the transition.  Minimalist runners sustain  more of an impact on their ankles than running in traditional running shoes.  There are exercises that can be done to strengthen ankles to avoid injuries while trail running or minimalist running, here are some that you can practice:

1.  Walk 40 steps on the balls of your feet with your toes turned inward.  Then walk 40 steps backward with your toes turned inward.  This will help strengthen both the muscles on the outside of the upper ankle along with the muscles on the top the foot.  This can also be done while riding a stationary bike.  Simply pedal on the balls of your feet while inverting your toes slightly.

2.  Walk backwards.  Obviously do this in an open, grassy area or on a track to avoid tripping over something; and hurting your ankles rather than strengthening them.  This exercise strengthens the muscles behind the ankle, and the calf muscles for an added bonus.

3. Rotate ankles 25 times clockwise and then 25 times counterclockwise.  This is a good exercise because it can be done anytime of the day.  This exercise strengthens the superior and interior extensor retinaculum; the ligament that binds down the tendons around the ankle.  This rotation is a great overall ankle strengthener.

4.  Sit in a chair with your back straight up against the back of the chair.  Extend feet out parallel to the ground and point toes straight out.  Do this 25 times a day to strengthen the muscles on the front of the upper ankle.

Doing these simple exercises will strengthen and stretch your ankles which will lead to less ankle injuries while trail running or minimalist running.  If possible, do these exercises just before running in order to get a good stretch in your ankle muscles before heading out.  Also, these exercises may cure cankles, although doctors still aren’t sure what causes or the exact cure for this horrible disease…hopefully some day…

Above is a video of a test run with minimalist running shoes, Vivobarefoot EVOs, I did with Lee Saxby at Outdoor Retailer.  Lee cured Chris McDougall’s, who authored the book Born to Run, plantar fasciitis with his minimalist running techniques and instructions.  So I jumped on the treadmill to see what Lee could teach me about minimalist running to cure my own knee injury.  Since I was on a treadmill and not running a lot of miles the pain difference in my knees between the minimalist running shoes and my trail running shoes was marginal; however, I did learn how to run in minimalist running shoes.  Many runners overlook the fact that you need to change your running style when making the transition to a minimalist running shoe.  Before you put on your new vibram five fingers or minimalist running shoes and go for a 20 mile run you need to make sure you are running in them properly.  Here are some tips on how to correctly begin running in minimalist running shoes:

Head and Chest Forward: Minimalist runners should keep their head and chest leading their body, not leaning back which is what most of us do when running.  Make sure not to lean forward at your waist but rather tilt at the ankles.  This will help your feet strike underneath your body instead of in front of it.

Strike Under Your Body: Minimalist runners need to strike directly underneath their body so their center of gravity is positioned directly under the foot strike.  As the foot makes contact with the ground, tendons, and elastic components of certain muscles stretch beyond their natural length, thereby capturing and storing injury from the impact.  If you strike directly under your body, the rest of your body absorbs the impact instead of your knees.  The timed and coordinated muscle actions direct the energy back into the ground, sending your body upward and forward instead of side to side.

Arms swing Forward and Back: Minimalist runners want to make sure their arms move forward and back and have little side to side movements.  This allows your body to run straight up and down without encouraging movement in the rest of your body from side to side, which leads to injury.  Your elbows should never cross forward past your torso.  Keep them close to your chest with a compact swing.

Land on the front of your Foot: Minimalist runners need to make sure that they land first on the front of their foot rather than their heel.  Part of the debate around minimalist running shoes is that traditional running shoes have cushioning in the heel which has lead runners to begin heel striking rather than a natural front foot strike.  As you can see from my video, most of us strike on the back of our heels, concentrate on landing on the balls of your feet.  Remember, you don’t have to run on your toes; allow your entire foot to touch the ground, just roll from your toes all the way back to your heels.

Rhythm: Concentrate on developing a rhythm by counting 1,2,3,4 over and over as you run.  This will keep your strikes balanced, mitigating emphasizing one leg over the other in your new minimalist running mechanics.

Unfortunately, Lee suggests starting on the roads to hone the technique before running on uneven surfaces like trails.  I suggest you don’t have to do everything Lee tells you.

I started National Trail Running Day last year because I love trail running and I wanted to share my love.  So there it is, I love Trail Running and I’m not scared to admit it.  Although, it wasn’t love at first run, my love grew.  First, I was a track runner middle school, then a cross-country runner in High School, then a road runner in college, and I finally became a trail runner in my first job after college, United States Army Officer.  Every morning at 630 my unit would venture out into the forest of Ft. Bragg, NC trails.  Running is what defined many Army Officers and I was serving in the 82nd Airborne Division which prides itself on being the most fit unit in the Army.  Just to pass Airborne School you had to complete a run test that many could not conquer.  So the leaders in the 82nd were expected to be fit; and there is no greater test of physical fitness than a long run in the woods.

One of the reasons I joined the Army was that I love  the outdoors.  Running trails in the morning was my favorite time of day while serving.  The early morning dawn coming through the pine trees, everyone trudging through mud and sand; an exhilarating way to start the day.  It was a time to reflect on the task in front of you while also pushing your body to its limits.  At the time I didn’t even know trail running was becoming a sport of its own, I just knew that exercising in a natural environment made me happy.

After two deployments and over four years of service I separated from the Army to take on new challenges.  At the time of separation I had to decide where I wanted to live, which graduate school program to attend, and what type of job I wanted.  I had gone straight from college to the Army and up until this point, the Army had always told me where to live, what schools to attend, and what job to do.  I now faced some major life decisions for the first time.  I was up for the task though, I had been a Platoon Leader in Iraq conducting combat missions and making decisions effecting 30 men’s lives.  I was used to making important decisions.  However, I quickly learned that these new decisions that lay ahead of me were much different than the quick, reactive decisions I was used to making for the Platoon, now I had more time, more variables, and the decisions only effected me.  I began working on these decisions with the same fever as if I was still deployed, working 16 hours a day, 7 days a week.  I was maintaining my work-out schedule, but I was often drained and exhausted, running on fumes. (pun intended)

I continued on this pattern for 3 months straight before I finally broke down.  I stopped everything.  I had reached my decision benchmarks and now I could relax.  Slowing down forced me to think and understand everything that was happening.  I realized I really didn’t know what I wanted to do with my life.  Was this the path I wanted to take?  I had quickly made all of my life decisions and began executing them before thinking if they were truly making me happy.  I quickly became depressed under the weight of my ignorant direction.  While in the Army I had such great responsibility, respect, and prestige for what I was doing.  All of a sudden it hit me, I was just like everyone else.  But I wasn’t like everyone else; I was a civilian with no valuable skills, specific direction, or contemplated long-term goals.  I had to reinvent myself.  Not knowing how to attack this problem I started running more.  Training gave me goals to work toward without life changing commitment.  I decided to start each day the same why I did when I was in the Army, starting with a trail run.  Eventually I decided to stop doing the job I had picked only because I had to pick an industry for my MBA applications and started doing something that I love; running and writing about running.  That is why I started SeriousRunning.com with my brother and later National Trail Running Day.

National Trail Running Day is a day to celebrate the benefits of Trail running with runners taking to the trails of varying difficulties and distances, connecting with nature and the environment, slowing down their lives and getting back to the basics.  For more experienced runners, Trail Running offers a more technical version of road running that allows runners to challenge themselves.  The fact is, everyone can enjoy Trail Running and National Trail Running Day is a great way to increase awareness of the sport.

Trail Running changed my life forever and it could do the same for you.  Take a friend trail running on August 21st, 2010 and enjoy the trails.  It’s all about happy trails.