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Runnning Etiquette

Monday, January 12th, 2009

As more people are out on the trails (and sidewalks for that matter) to stick with their New Years Resolutions, running etiquette has become increasingly more important. Mostly everyone on the trail is out there for the same reason, to exercise while enjoying nature, so we should all do our part to make sure everyone is able can enjoy this. Here are just a couple of tips everyone can keep in mind:

1. Don’t smoke. I know this seems obvious but we have all seen it, someone walking on a trail with a dog or something and a cigarette. If I wanted to breath in toxins I’d run along a busy road. Please do not smoke on exercise trails. I’ve even see someone in full road biking gear smoking a cigarette. It was pretty special.

2. Make a Large Group Small. I support getting out and enjoying exercise with as many friends as possible, but if you are walking or moving slowly, you shouldn’t take fill up the whole trail. If you do take up the entire trail, at least consolidate your group to one side when other exercisers are passing. Also, do everyone in your group a favor, at the beginning of your workout establish a side that everyone will move to. I suggest the right side, but that’s just because I’m American. However, it is Internationally agreed that the worse thing for a passing runner encounter is a split group. It can get very messing and awkward.

3. Short Leash for Dogs. If you are out exercising with your dog put it on a short leash. No one knows where a dog’s mind will lead it, including the canine, so please put them on a short leash. At least you know that they will stay close to you.

4. Biking. As an experienced mountain biker I understand both sides of this argument. First off, if you really want to do some mountain biking, don’t go somewhere that people are walking dogs or in large groups, that’s probably not a real mountain bike trail. However, if you do find others on a trail (maybe riding horses along the trail or trail runners), then make sure you are experienced enough to maneuver around them. If possible, ride off to the side of the normal trail. Blazing your own trail! Now that’s extreme!

Let’s all just get along on the trail. We are all there for the same reason. Trust me, if you ever see me out on the trail, I’ll be the first to move out of the way of the faster exerciser…but that doesn’t happen very often.

Feel free to post any other rules I didn’t think of. Thanks.

Tags:dogs, mountain biking, running etiquette, smoking, trail running, walking
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Naked Running

Friday, January 9th, 2009

We all have run naked before in our lives. Whether it was a quick crawl at birth or yesterday from the bathroom to the bedroom. Maybe you lost your clothes on the drive home from work yesterday and had to run inside your house to get some clothes on, I don’t know. Anyway you go about it, running naked is an experience. A couple of years ago I participated in a race called the Fig Leaf 5K. It is held at a nudist resort in the North Georgia mountains. Participants run completely naked to fully clothed. I would not recommend running it fully clothed though. That’s like pigging out at a buffet that you didn’t pay for. I plan to run this event again this year and make it my own yearly tradition until I am told my body is starting to scare the other runners.

So when I tell people I have run a 5k naked the question I get the most is, “Did it hurt?” The answer is no. The human body is an amazing organism that has its own ways to shield against potential problems like running naked. What do you think the cavemen did when a Mammoth came running at them? They ran…naked. I’ll do some more research this weekend about how running naked may effect your body but for now, try running naked in a controlled environment like this race. It’s so easy even a caveman can do it. Sorry cavemen if I sound condescending.

Tags:5k, naked running
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USA Track and Field now to Allow Listening Devices

Thursday, January 8th, 2009

As mentioned in a previous blog, listening to music while running can prove to be very beneficial for setting a pace and diverting negative thoughts in a runner’s mind. Recently, the USA Track Field has amended Rule 144.3, which will enable race directors to choose to allow the use of headphones by runners in non-championship races. The rule set forth reads, “The following shall be considered assistance and therefore not allowed:

“(f) The visible possession or use by athletes of video, audio, or communications devices in the competition area. The Games Committee for an LDR event may allow the use of portable listening devices not capable of receiving communication; however, those competing in Championships for awards, medals, or prize money may not use such devices.”

Previously headphones had been banned from all USATF events, but the enforcement of this rule was often in the hands of race directors, with some enforcing the ban, some simply urging runners not to use headphones and others not enforcing it. This rule gives the race directors authority to do what a lot of them were already doing.

Personally I think music does give an advantage to runners; however, if you make this advantage available to every participant, I do not see at as an issue. Opponents of allowing headphones cry that it is too dangerous for the runners to not be able to hear. I personally think the opponents are made mostly of runners who do not choose to use headphones when they run and do not want to allow a competitive edge to the other runners. I don’t listen to music when I run. Stop complaining and just run faster.

Tags:competitive, headphones, USATF
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Running Cures Depression; Just Think How it Can Cure a Bad Day.

Wednesday, January 7th, 2009

There are plenty of races to benefit a cause, usually to help find a cure for some type of disease, but what about finding a cure for the everyday blues? Everyone has bad days, what is the best way to deal with them? Some may pop open a beer, I run…then I pop open a beer as a reward for accomplishing my goal.

Some Physical Fitness and Obesity Treatment Consultants believe that running or jogging is the best way to cure depression, or “a lot of bad days in a row” for our purposes here. A study found that depressed patients who had done regular exercise had a better result compared to other patients who just relied on the traditional psychological medications to cure depression. According to the chemical imbalance theory, low levels of the brain chemical serotonin lead to depression and depression medication works by bringing serotonin levels back to normal level. Perhaps the exercise helped these patients because of the release of endorphins we get when we attain a runner’s high, worked like depression medication does to offset the low levels of serotonin. I’m not a doctor though, just a runner that is in tune with his body and mind.

The study also found that patients who had done their regular exercise were found to have gained more self confidence, more happiness and a feeling of accomplishment. Self confidence from starting on a run that seemed impossible at the onset, but actually wasn’t as bad as they expect, can really help you realize other aspects of life that may not be as bad as they seem. There is nothing better to cure a negative attitude than to disprove your own perceptions of a difficult situation. Once you are done with that run, you are happy that you accomplished your goals. I’ve found accomplishing goals I set for myself gives me a lot of happiness. Whether your goal is to run a marathon or be a contestant on the “Price is Right,” (I’ve done both) there is no greater feeling than accomplishment.

In conclusion, go accomplish something and stop worrying about things that seem insurmountable, like a long, steep hill in the middle of a 20 mile run. Just run straight up it!

Tags:accomplishing goals, cure, depression, Runner's High
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Let’s do lunch! Healthy Socializing and Running!

Tuesday, January 6th, 2009

It’s girl’s night out, a first date, a holiday with the family…what do we all do? Gather, chat, love and EAT! It’s the American way, after all.

Most of us have the tendency to socialize around food. Don’t get me wrong, I am a strong believer in food. I have my Master’s Degree in Nutrition and will be a Registered Dietitian in just a few months and I got into this profession because I love food! However, (I hold my breath as I type this) there is more to life and socializing than food.

Chris, who writes a bulk of this BLOG, has encouraged so many of us to get out there and run to get in touch with ourselves again in this all-too “plugged in” world. And I fully agree with what he points out, but I am going to offer yet another advantage to running: socializing!

Instead of meeting your friend for coffee on Saturday morning, throw on your running shoes, say adios to the $5 cup of coffee and calorie-laden danish and go for a run with him or her instead. I assure that you will find yourself just as awake as after your double-shot mocha latte with extra foam and you won’t feel quite as guilty buying those skinny jeans that you found on sale!

The Serious Running website offers some wonderful trails around the United States to go and discover with friends. You’d be surprised at what lies just around the corner and behind some trees! Sometimes it’s fun to just go explore and see what you find. And if you find something worthwhile, post it on Serious Running!

Ordinary tasks like window shopping, browsing the menus of local restaurants or even house hunting can all be done with a little rubber on your feet, a bounce in your step and a friend at your side.

So, the next time that a friend wants to meet up, throw out the idea of exploring the city and catching up on a little run, then going to grab a bite to eat (you gotta eat sometime!). Plus, there is a 45-minute window after a workout when you can refuel your body’s muscles and tissues and prevent soreness. In other words, running not only offers you a way to stay in shape, but it offers a social outlet and allows you to feel good about your fish tacos and beer!

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A little about me: My name is Lanier Thompson and I will be posting mainly about nutrition and food as it pertains to exercise and running. Recipes, cooking (and eating) ideas, and hydration tips specifically for runners will all be included. I will be focused on easy and great-tasting recipes, mainly because that’s what I like! Please post any comments or questions that you might have about food and nutrition. Happy running and eating!

Tags:eating, nutrition, Running, socializing
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Express Yourself while You Run

Friday, January 2nd, 2009

All runners are different. Some runners concentrate on speed and exact distances while others may focus on building a base by running long distances, with little emphasis on the pace. Some runners constantly have a scowl on their face while others prefer to smile and waive at the other runners they pass. I am a waiver, but on my faster paced runs waiving can be difficult. So I thought about how could express myself when I am on these kind of runs. I decided that since upper body running gear may be almost any type of clothing that I should use T-shirts to express myself while I run. After doing some extensive research, here are some of my favorite shirts quotes I found:

“Stop playing with your balls, run.” -contains a picture of a football, basketball, and baseball

“You wouldn’t like me if I didn’t run.”

“Runner’s don’t get rained out, they get rained on.”

“I run like a girl, just try to keep up with me.”

“Never knock on Death’s door…ring the bell and run, he hates that.”

“If I didn’t run I’d feel like you do.”

“In my mind I’m Kenyan.”

“While running is it rude to count the number of people you pass out loud?”

“If I don’t get a Runner’s High, there’s always a plan B.” -with a picture of a draft beer

So express yourself while you run no matter what your mood is. If you want to express how Serious you are about running, then please go to http://www.cafepress.com/bluesprucev.345056788#. There are some pretty seriousrunning.com shirts available.

Tags:Running Expressions, Running T-shirts
Posted in Running, SeriousRunning.com, Uncategorized | Comments

Music for Running

Monday, December 22nd, 2008

On my runs I notice that most runners prefer to listen to music while running. I have noticed that it is not confined to only a certain group of runners. I have seen old people, stroller pushing people, track sprinters, and even someone carrying a CD Man (that’s serious). As a thinker and a non-music listening runner I began to think about these people and wondered what they were listening too and why do so many people run to music?

Research has confirmed the benefits of exercising to upbeat music. In a study by Porcai and colleagues, presented at the annual meeting of the American Association of Cardiovascular and Pulmonary Rehabilitation, volunteers listened to music of various tempos while they worked out on stationary bicycles. The researchers found that the cyclists’ pedaling speed increased as the music tempo increased. Their heart rates and power outputs also varied (Porcai, J. “Effects of Music Tempo on Spontaneous Cycling Performance”, Meeting of the American Association of Cardiovascular and Pulmonary Rehabilitation, Kansas City, Usa/Missouri, October 16-19, 2003)

Len Kravitz, (not to be confused with Mr. Lenny Kravitz who I do suggest you listen to while exercising) an Associate Professor of Exercise Science at the University of New Mexico, in an article on the university’s website, cited a survey of 70 college students enrolled in an aerobic dance class. (Gfeller, K. – 1988 – Musical components and styles preferred by young adults for aerobic fitness activities. Journal of Music Therapy, 25, 28-43). In his summary he states, “97% of the students felt (perceived influence) that the music affected their performance during aerobic activity. Respondents identified the following factors that influenced their aerobic performance: music style (97%), rhythm/beat (94%), tempo (96%), lyrics (77%), volume (66%), mood (37%), and melody (17%). The results of this study support previous research that indicates that music benefits students from a motivational standpoint” (Nelson, D. O., & Finch, L. W. – 1963 – Effects of audio-analgesia on gross motor performance involving acute fatigue. Research Quarterly, 33, 588-592).

While I usually do not listen to music on my runs, I have experienced the benefits of running to a cadence from my four years of service in the United States Army. Runners that do not have the benefit of someone yelling a beat at them can find music as a pace setter. It is important to find the songs that have the right BPM (beats per minute) for your pace. To figure out your BPM go on a run with a playlist of varying paced music and pay attention to what songs are the most comfortable to you. Once you have established your BPM, add similar songs to your run list. There are a couple of websites available that categorize songs by BPM and even sell mixed CDs and digital music. Apple Computer, Inc. is also getting serious about music-paced running. They have partnered with Nike to form Nike+iPod and to market the Nike+iPod Sport Kit. A sensor in the Nikeplus running shoes tells the runner how far he/she has run and how fast. All of the data can be synched, stored, and displayed on the iPod and the nikeplus.com website. They also have posted “Nike Sport Music” on the iTunes Music Store. While not specifically selected for music-paced running, the playlists are designed to motivate the runner. And there is more. Apple has applied for a patent for an iPod program that will vary the tempo of iTunes songs to match the runner’s cadence. It will also allow the runner to select a song with a tempo that already fits her or his pace.

Tags:music, pace, Running
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Spirit of the Marathon Movie Review

Monday, November 10th, 2008

Did you ever go to a movie after hearing all your friends rave only to be disappointed, as if the hype had spoiled it for you? Spirit of the Marathon was that movie for me. Last fall I tried to get tickets to one of the special showings here in the Atlanta area and each time the movie was sold out. I figured it must have been amazing to sell out so quickly so I patiently put the DVD in my Netflix queue. In the meantime friends told me how inspiring the movie which only heightened my excitement. Last weekend I finally watched the DVD and was pretty let down.

Anyway, here’s the set-up: the movie follows several runners from first-timers to elite finishers training for and competing in the 2005 Chicago Marathon. The movie throws in some historical info about the marathon (how it came about, competitors and records over the years, etc.) and includes interviews with big names in running like Paula Radcliffe.

To help put my review in perspective, here’s where I’m coming from: I’ve been running for about 20 years (including competitively in high school) and completed my first (and only) marathon in 2005 with my Boston-qualifying (and finishing) wife. We watched the movie together and honestly we couldn’t get excited about the stories of the people who were just running the race to finish it – where’s the competitive spirit there? The one competitive “regular” guy in the movie who was hoping to use the Chicago marathon to qualify for Boston didn’t even get a chance to run at Chicago – certainly a letdown for him but also for those of us watching the movie (we need to see some competition!).

Along the same lines, early in the movie someone mentions “once you cross the finish line it will change your life forever” and that line is even printed on the DVD cover. As soon as I heard it I scratched my head and thought, seriously? Running a marathon is certainly a big accomplishment for most folks but I would hardly classify it as life changing. If you disagree with me then perhaps you’ll enjoy this movie; otherwise I say you can afford to skip this one.

The film seemed to jump around quite a bit, particularly in the beginning, and I can’t help but think the number of athletes being filmed ended up being a tad ambitious (3 women and 3 men). As far as documentaries go this one is pretty predictable and at times the musical and video choices seemed cliche. About halfway through the movie I decided the only way the movie would be worth finishing would be if were set during the 2007 Chicago Marathon when the event was canceled mid-way due to extreme heat. At least then we would have seen some conflict and some truly gutsy finishes. Instead we got a ho-hum commentary on first timers finishing a marathon. I guess what I’m trying to say is the movie lacked excitement – period.

After watching Spirit of the Marathon my wife and I decided the movie could be inspirational for those who are considering running their first marathon but pretty boring for everyone else. It’s kinda like watching your friend’s home videos – no one you know is in the movie and you find yourself bored but acting polite just because you know the events in the video were important to your friend. Nope, if you’re looking for an inspiring running movie stick to films like Prefontaine or even Run Fat Boy, Run. As Ricky Bobby says, “If you’re second, you’re last!”

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Running for the fun of it

Thursday, March 6th, 2008

Did you ever notice that once you started doing something for reasons beyond pure enjoyment that the thing became less enjoyable? I mean, if your passion became your job, would you still be as passionate about it? For me, I briefly lost my love of running when it became a competition. Let me explain.

When I was 12 years old I ran my first 10K with my dad and I loved it. Training was a great way to spend time with my pops and just finishing the thing felt like such an accomplishment. Fast forward to high school when I was on the track and cross country teams and running became a daily chore. Don’t get me wrong, I was actually pretty good – I routinely won my hurdling and 400M events – but I started to hate running. As soon as track season was over I’d stop running completely and I’d hold off as long as possible before starting back for track season in February.

In college I still ‘had’ to run but this time it was Uncle Sam that was cracking the whip. Each semester we’d have to pass a physical fitness test that included a 1.5 mile run and each semester I’d wait until about a week before to get ready for the test. I still finished near the top of my unit but even the short 1.5 mile run was miserable.

After college I moved to Colorado where the average elevation near my house was above 6,000 feet and breathing was tough. But the scenery was amazing and running was a great way to explore. I started to enjoy running again and I haven’t really stopped since (though cold, early morning runs are still tough). That was almost 8 years ago.

Of course competition doesn’t spoil running for everyone and I know some folks who actually need competition to make running interesting. If you’re feeling burned out from running, try easing (or ramping!) your competition level to see if that makes a difference. I’m guessing we can all find a way to make running fun again.