‘Tips’ Articles at , Page 6

Running is Repetitive, So Avoid Reinforcing Bad Habits

Posted on April 5, 2013 by Cait — 14 Comments ↓

If I’m on an easy run I usually get something random stuck in my head. A phrase, a word, the same song lyric running a loop over and over until the run is over. It can sure drive a person mad when it’s of course a song you hate.
tired runner
Be it as it may, I usually can’t get the lyrics to most songs right anyways, so why not make them up? It all plays in time to the music, I mean that’s all we really care about, right? 😉

“(S)he’s going the distance…(S)he’s going for speeeeed!” Won’t lie, Cake you have my heart and I don’t care what music comes out until the day I die this will forever by my favorite song. It’s not about racecar driving either.

“Don’t you worry, don’t you worry, Child…the track has got a plan for you.” This is a newer one and it comes on the heels of two thoughts: 1) I need to get something other than radio in my car and 2) overplaying a song leads to psychosis. True fact.

Whatever it is looping through your brain to get you through those miles is just fine and dandy. Running couldn’t get any more repetitive…haha…but that’s got to be a part of the reason we love it! Some not so hot things that come with a repetitive motion:

1) Body Adaptation: The body is sneaky and starts to adapt, meaning if you’re running wonky, with bad form that just get ingrained in the body’s ‘muscle memory’. Keep practicing a bad habit and over time it will bite you in the bum. Probably literally.

2) Wandering Mind: Having random thoughts through easy runs is totally fine, a nice distraction. But you don’t want to be counting blades of grass during hard repeats at the track.
runner on track
How do we, as runners, combat these?

1) Muscle Memory Toolbox:
* Check your form, them start improving it. Post with a lot of info HERE.
* Find your muscle imbalances and work on improving them. Posts HERE and HERE.
* Body rehab in the way of stretching and massage. Posts HERE and HERE.
* Drills and strength work come hand in hand with form work. Check that out HERE.

2) Focused Mind Toolbox:
* When the pain sets in try and zone the heck out. Different from wandering mind and that’s explained HERE.
* Count your stride, breathing, and do a form-check as a means of distracting from the pain AND keeping your mind working WITH your body to get through those intervals.
* Mantras…here is where a short song lyric can help. ‘She’s going for speed’ or make-up your own positive affirmation like, ‘Smooth, strong, powerful’.
* Stay relaxed and don’t try too freaking hard. Crazy, but you can slow yourself down by just trying to force it. So stay relaxed as explained HERE.

Practicing both sets of tools during easy runs is productive, so try and cut that in between making up better lyrics to overly-played songs. Avoid psychosis…plus, don’t all runners just want to be better at, well, running? 😉

1) Name a tool that should be included in the muscle memory toolbox I didn’t include.

2) Name a tool that should be included in the focused mind toolbox I didn’t already name.

3) Favorite pump-up song? Or would you like to re-write some lyrics?

Running Patient Keeps You In the Sport and WILL Reward You…In Time ;)

Posted on April 3, 2013 by Cait — 18 Comments ↓

Running is wrought with the ‘two steps forward, one step backward’ tests and trials. I’d call it logic, but let’s be honest, most runners lost all logic about 5,000 miles ago. 😉

Progress forward is HARD fought, once you’ve been running for awhile it then come in seconds and tenths rather than minutes. Each new PR ushers you into another realm, and in order to break through and run through to that next level it takes more work than before, and the cycle continues.
deck of runners

Eventually you’re working to improve by 1 or 2%, and by that time it takes more than just running harder and running faster. One must run harder and faster of course, but also SMARTER, be more ATTUNED, and then PATIENT.

All that patience sure does wear on a runner’s mindset. Typically we want those rewards, those PR’s NOW…but failing to be patient and look long term usually winds you up either 1) hurt or 2) limited.

* Hurt: By running harder and faster smartly that means allowing the body to recover between those hard and fast workouts. If you don’t recover on your easy days then you start greying the line between HARD and EASY. You might think that going harder more often will help, but in fact you wind up being too tired to really NAIL those hard workouts. A bunch of grey running just leads to a bunch of grey racing, not sharp, quality races and workouts. Well, that is if you don’t wind up injured first. I’ll include overtrained under the hurt category, because watching your times slip really does hurt too.

* Limited: By limited I mean you’re not looking at the BIG picture. To gain those ‘little’ percentages forward means you need to widen your scope beyond just running miles. It means having an actual PLAN, including core work, drills, strength work, stretching, injury prevention techniques, eating better...all those ‘extras’. Running SMARTER means being curious, and learning about all the other ways you can improve in addition to running harder and faster.
runner by tree
Distance Paradigm

The other thing about training is there needs to be a balance between just running MORE and running FASTER. Volume and consistency is important of course, but so is being able to get QUALITY out of those miles.

If you DO care about getting more PR’s (someone asked me, so I’ll explain that as Personal Record) then you need to have a speed component in all that running. Some runners fail to think about running more quality, and get lost in the competition to just run MORE. That’s okay, but if you want to run faster you’ve got to get used to running faster, make sense?

Looking long term and being PATIENT means you can’t have it all, all the time. Get your mileage up to a decent level, but from there focus on getting more QUALITY out of those miles. Speed workouts will hurt, duh, but it’s the kind of thing that us runners are a little crazy about and sickly enjoy. Well, enjoy after they are done.

Stepping forward and back, parallels the HARD and EASY days…let the paces step back so you can recover and then jump forward again.

Stepping forward and back also parallels this disgusting thing called an injury; they are unavoidable to even the most patient runner. Take them in stride, get through them and be prepared to step forward again.

Running steps forward every time you get a new PR or hit better times in your workouts; on the heels will be the times when you take steps back with bad races, off days, and horrendous blow-ups of workouts. They happen…don’t let them derail you…because if you are running SMARTLY you can’t ‘lose’ your fitness after just a bad race, dispute that mental thought, it’s a lie.

Runners often want those gains NOW. But sadly, those gains have to be earned…earned with hard freaking work and loads of patience.

1) Fill in the blanks: I recently took a step forward _________________ and was prepared to take a step backwards __________________________.

2) Fill in the blank: I really want to run faster NOW, but looking long term I recently incorporated __________________ to get faster, the payoffs may take a little time.

3) When an injury DOES crop up it tests my patience but I get through it and grow as a runner by ___________________________.

Runners and Fatigue: There’s a difference between hard training and digging into a hole

Posted on March 6, 2013 by Cait — 12 Comments ↓

After my last post I think we can all agree that distance runners have a warped perception of tired. Muting out the body constantly telling us, “I’m tired, can we stop please?” is all part of our sport.

Run-Up Grill…not serving any wussies. 😉

However, that post also touched on the ‘sanity line’ and runners sometimes having trouble tuning BACK into what feeling tired really means. There’s a difference between telling your brain to ‘shove it’ in order to push through that last interval and then straight up digging yourself into a hole and being a glutton for punishment. Runners often see admitting they are tired as a sign of weakness.

Like so many other things in our sport, here is yet another ambiguity. Pushing enough, but not too much. Training hard, but not too hard. Doing more, but no, not too much. Sheesh, there seems to never be a definite answer! The truth is, it usually comes down to knowing yourself. With running, a whole part of the process is learning to read your body, be more attuned to it than the average person. To sense things others wouldn’t even notice. To a runner, a slight 5% dip in how you feel is magnified because that may translate to a 40% drop in how you feel when you’re actually running, when you want to PERFORM. We’ll call it the performance magnification…to the Average Joe, they may not notice that 5% because they’re not doing anything to where that margin is an issue.

BAD TIRED

* Prolonged: If you’re in training mode, it’s fairly normal that your ‘easy days’ sort of sound like a contradiction. Or at least the recovery runs after a hard workout. Still, you go easy and come back strong a few days later. However, if you notice a prolonged period where every run is feeling like you’re pulling bricks something may need to be adjusted. A few days, normal, a few weeks…not.

* No Snap: If your hard workouts FEEL harder than the paces should, and you’re running above the effort level for multiple workouts/weeks then something may be off. Here it is often a case of going too hard on your recovery days and not being fully recovered for the days that matter: the HARD workouts.

* All Day: Running fatigue is usually normal, but there is that kind of bone marrow deep tired that lasts all day and is more intense, obviously, when you try to run, that indicates a problem. Here it’s smart to get some blood work and check to see if there is a medical issue, like low iron.

Be a runner down to the bones, but don’t be bone-tired.

DIG OUT OF THE HOLE

It usually takes us stubborn runners LONGER than it should to finally admit that we are tired and something needs to be adjusted. It’s always easier to catch it earlier, because it makes turning things around a LOT easier.

* Easy Days: Make sure those easy days you REALLY make the effort easy, forget about the pace and run for effort. It’s honestly amazing how many people could turn things around or be better if they took their easy days easier…that allows you to get more quality out of your hard sessions and THOSE are the workouts that count come race day.

* Regroup: If you’re flat for workouts, take a few more recovery days. A small step back early isn’t going to cost you that much if it gets you out of the hole and back on track.

* A Break: The deeper the hole, sometimes a full break is necessary. A break should come after a really hard, intense season or race anyways. If you peaked much too early in the season and you’re nose-diving, maybe just take a break and regroup for next season. HERE is my article on peaking too early.

* A Mini-Break: Sometimes you don’t need a full two weeks or ten days off, mini-breaks lasting a few days, or at least a few days of just really backing off or cutting your mileage and intensity, can work some mini-miracles.

So yea, runners can ignore tired like it’s nobody’s business. I’m proud of that, you should be too…because we can push past what most people would even bother with. It makes us better runners, and better people, I believe too.

However, as with all the other running ambiguities, it’s important to be able to tune BACK into tired when you’re, well, too tired…lol.

1) Finish the sentence: I’m proud that as a runner I can push through pain and fatigue, one time I pushed through to a new level of pain was…

2) Finish this sentence: I’m proud that as a runner, I realized it was NOT mentally weak to admit I was tired and I…

3) What is one way you have dug out of the hole of fatigue?

Running the Paces: Fitting the effort level to the numbers

Posted on February 27, 2013 by Cait — 15 Comments ↓

I’m a runner who hates excuses. If it’s windy I’d rather run into the wind instead of having it ‘help’ me to a faster time. Sort of like if there is going to be a kind of handicap I’d rather have it work against me.
tornado runner
My line of reasoning is that I’d rather be EXTRA sure I could hit the splits myself. It’s silly logic, but hey, I won’t judge your running quirks so don’t be judging mine. 😉 The thing is, EVEN though I hate giving myself ~~excuses~~ the benefit of the doubt, there comes a point where it’s NOT an excuse, it’s legit.

Wind. Heat. Frigidity. Altitude. These are legitimate factors that effect your running, racing, and performance. A 6 minute mile at sea level is NOT the same as running it at 6,000 feet, in a windstorm, and with sweltering temperatures. It’s just not.

Figuring out what your paces are equivalent to under ‘perfect’ conditions is tricky; lots of math and equations involved. But for training and race planning it’s important to KNOW those numbers.

Brain Rosetti, who founded The Run S.M.A.R.T. Project, recently told me about a new pace calculator their team just launched, The Jack Daniels’ Running Calculator (Daniels is one of the expert coaches offering private training services through The Run S.M.A.R.T Project; the others are all National and World class runners themselves with too many titles to prattle off here!).

The calculator is free for anyone to use, and doesn’t require any more math than a pre-K’er. You can take one of your recent race results, plug it in and the calculator it will give you some training paces to shoot for.

Additionally, you can have it factor in temperatures, wind speeds, and altitude. That way you are able to get a solid idea of the ‘effort level’ versus the actual black and white numbers. Because in going back to running that mile run at 6,000 feet in our windstorm the numbers aren’t the full story.

Now any logical “I want to run faster” runner will get smart and put in the goal race time and let it spit out the training paces. Works well for motivation as much as planning ahead.

I do have to say that I’m of the thinking that if you’re seriously training for something it is SO beneficial to have a coach to give you a kind of training program. Mostly because as a runner it’s far ‘easier’ to just run and take the mind out of it as much as possible. Let a someone else (a coach) do all the thinking; a runner who OVER-THINKS their training is headed for a disaster. Not everyone has a coach, so at least with tools like these more runners are able to wisely go forward in mapping out their own training.

That said, runners can be numbers nerds, and it’s fun to play around with. Did you know that if you wanted to run a 30 minute 10k you should be doing mile repeats at 4:55. If you’re at altitude that could affect it by 5.5 seconds/mile. 😉

1) Excuses are one thing but LEGIT factors are another. How do you try to factor the elements into your training? (ie: wind, temp, etc.)

2) Do you use any kind of race or training calculators?

3) Do you have a coach? If you’re training for something how do you come up with your training plans?

The Greatest Test of a Runner’s Mental Toughness is an Injury

Posted on February 21, 2013 by Cait — 31 Comments ↓

For an injured runner, the HARDEST part of recovery is all mental. Okay, yes, there will be the cross-training, the physical therapy, any necessary strengthening exercises, stretches, icing, massage, etc…that stuff is never easy but the TORTURE is all mental.

Strip the miles from a runner and they feel naked. Half of themselves. A shell. The mentality a runner takes and holds throughout their recovery will either make them stronger or cripple them.

Running is wrought with highs and lows, injuries are unavoidable, as are the lows. Retaining sanity entails keeping the right perspective during the lows and the crappy injuries…because an injury never comes at a ‘good’ time.

Faking Rainbows

I just wrote an article for Competitor.com: “The Mental Side of Recovery”. Do read it but what I’ve said time and time again is that a positive outlook allows an injured runner to 1) be proactive in their recovery 2) gather the strength to keep moving forward 3) makes them even tougher when they do get back to running.
rainbow run
* Staying Productive: Hey, cross-training does suck; but it’s the medicine we suck down. It feels overwhelming imagining yourself ellipticalling away for months, so DON’T. Think of making it through this single workout and that’s it. Deal with this moment before you tackle the next.

* Money in the Bank: Doing that cross-training makes a world of difference when you get back to regular training. You can bust out some dang hard workouts on a cross-trainer; remember EFFORT is what counts.

* Appreciation: These injuries should give you a renewed appreciation for healthy running. When you eventually DO get back to regular training, when you catch yourself feeling ‘greedy’ take a moment to remember that your running is NEVER a given. Also remember on the days you’re thinking about wimping out on those 400’s, remember the hours spent on the elliptical where you thought, “Gosh, I can’t WAIT for the day I can tear it up on the track!” Then…follow through on that.

* The Key to Staying Positive: Faking it. Laughing. Laughing at yourself. Making light of the current suckiness of the situation. Do it. Because it does suck, but turn the suckiness into an ironic, sarcastic, snarky joke rather than let it build into a depressive black hole that sucks you in.

* Runner Mentality: It’s always easy to keep working hard when things are going right. Injuries and the tough stuff is what tests us; an injury is one of the greatest MENTAL tests of a runner.

Will you let it break you? Don’t, because it’s an opportunity to PROVE how much of a runner you are, you’ll get back to your miles. You will again feel like ‘yourself’…even better, instead of a shell you’ll be all that much stronger than the pervious you.
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There are more tips in the Competitor article.

Need to laugh at suckiness? Here are some opportunities.

It’s not all just laughs and giggles, but finding motivation from others helps too. HERE are some motivational posts to revisit.
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1) What’s the worst and longest injury you’ve ever had?

2) How did going through that injury make you stronger?
Appreciation for running…hands down.

3) What are you grateful for about your last run?

Improve Your Running By Asking Yourself THIS Question

Posted on February 13, 2013 by Cait — 30 Comments ↓

Before you step out for your next run ask yourself this, “What am I trying to accomplish?” Every run should have a PURPOSE.

Defining the PURPOSE of every run is important for a lot of reasons:

* Motivation: The first obstacle with running is just DOING it. Set a goal, a purpose, REASON why you’re going out there. Whether it be to just have fun and enjoy the fun, to make sure you get some recovery miles in, build your base, hit the track, or toe the line for a race. It’s a lot harder to blow something off that is DEFINED rather than ambiguous. (ie: I guess, maybe, I could, like, go out and run, maybe?)
* Improved Workouts: If you’ve got a hard workout for the day, figure out the GOAL of that workout. Is it to improve your speed? Endurance? Hill strength? Know what the aim is, once defined as concrete it’s easier remember why it’s important to put in the WORK. Mentally, when it starts to hurt it’s a lot easier to keep pushing knowing that you are working towards a definite goal.
* Over-training: Setting a purpose for each run not only makes sure that you give it your best for hard workouts but it also has the same effect on those of us who tend to overdo it. Stop and think, “WHY am I going out for this run? Is it in the best interest of my long term plan, will these miles DO something for my running? Or, am I just running to run and these miles will just make me too tired for tomorrow’s workout?” See, the knife cuts both ways.

We keep running EVEN through those crummy runs.

* Perspective: Having the purpose set for each run makes our training look like a bunch of blocks, you’re building the runner you want to be. Some blocks are tiny and can’t hold that much weight (bad runs) but others are STRONG and make up for it (good runs). Thinking of it that way can help after those bad runs…it’s just ONE block…move onto the next.
* Fix a Weakness: I’m gonna send another shout-out to fixing your form and becoming a more efficient runner. Perhaps the last 1/2 mile of your next easy run should have the purpose of: “I will think of standing TALL every step of the last mile of my run.”
* Racing Long Term: Your training is not defined by a single run and your best race is NOT defined by a single run (day). No, what defines how well those races wind up is your cumulative training. Running is all about CONSISTENCY, all those runs leading up to your best race had a purpose, just like puzzle pieces that eventually make a kicak@$$ picture.

If you want your running to improve, set a PURPOSE for the run. Always know what you’re running towards because it helps get you out the door and GET IT DONE! 😉
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By the way this little trick works for de-stressing too. If you’re getting too wound up, putting too much pressure on yourself, and stressed about your runs think about it like this, “What am I trying to accomplish in this run?” Answers: “I want to leave my watch at home and run to enjoy it” , “I want to go explore a ton of new trails” , “I want to get OVER my phobia of the track, run for effort and not stress about splits.” See, it works. 😉
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1) Define a PURPOSE for your next run.

2) What was the purpose of your last run, if it was a hard workout, what kind?

3) Give me an example of a purpose for the run right after a really sucky run.
I’m not going to let the memories/thoughts of that sucky run effect my next run.

Fix Your Form, Drop Your Shoulder: The ‘whys’ and ‘hows’ runners should clean-up their form (ie: get faster)

Posted on January 29, 2013 by Cait — 18 Comments ↓

“Drop your flipping shoulders!” is pretty much what I had to yell to myself as I was running for years. Add to that list, “Stand up tall,” “Right elbow, tuck in that right elbow, idiot!” Oh the beautiful language of a runner’s inner-monolague when trying to fix their form.

Technically running with a relaxed face would be more efficient, but the homestretch go ahead and let your face look wonky!

Form is a tricky issue to deal with, mostly because however a runner naturally takes to the action is, well, natural. It’s without thought and it FEELS normal to them, no matter how wonky or biomechanically wrong it ends up being.

Fixing your form is also difficult because you can’t SEE yourself; you need an outsider to tell you 1) You’re doing this whole running thing wrong and then 2) To accurately tell you if what you’re doing to FIX your form is working. It goes without saying that you need to ensure that this outside person knows what they are talking about…lol.

I just wrote an article for Competitor.com: “Fixing Your Form a Half Mile at a Time” which discusses the four biggest culprits for form flaws in runners and then how to begin fixing your own form. Read the article and I’ll add a bit more over here.

* Constant Thought: In the article I explain that as you start to correct your form you need to do it SLOWLY, but that for the time you do think about your form it needs to be constant. Ideally pick the last 1/2 mile of each run where you literally THINK of your form flaw correction the whole time. Chant whatever you need to in your head (“Drop your shoulders!”), watch your shadow, chant some more.

She really just drove herself insane from chanting, “Drop your shoulders!” 😉

* Reteach Muscle Memory: The reason you need to be so diligent is that changing an ingrained habit, like form, is a process of reteaching your muscles and nerves how to fire. You are essentially changing what feels completely normal and natural to your body; to make it CHANGE to what is correct will feel unnatural, if you don’t keep tabs on yourself it will ‘naturally’ slip back to what feels ‘right’ (but it’s wrong…got it…hehe).

* Outside of Running Work: Lots of form issues need work done from two sources: 1) Running implementation, as is thinking about running biomechanically correct as you’re running, and 2) Drills, core, weights, stretching etc. Lots of form flaws stem from other weaknesses, so strength moves and ‘extras’ need to be supplemented. Example: A weak core causes runners to hunch over.

* CAREFUL…Watch for Compensation Injuries! The reason you need to be so gradual in fixing your form is that your body has been running the ‘wrong’ way for years. It is used to running that way, usually it is caused because of weaknesses elsewhere, and with weaknesses that means other muscles have had to adjust to pick up the slack. Bottom line is if you try changing too many things too fast you will wind up with over-compensation injuries because you’re body isn’t used to running correctly.

* Repetition, repetition, repetition: I’ll say it again…form work is constant and yes, a pain in the butt. BUT it is worth it in the end. Make sure you’ve got an informed coach/person/expert to watch you as you shift your form and have them continually check-in on your progress. It can also be helpful to have someone video you running every couple of weeks to make sure you’re going in the right direction.

* End Result = Worth It: “This sounds like a lot of work,” you think. Yea, to be honest it probably is…but read the article and I’ll explain why it’s worth it. Hey, running itself isn’t easy but the end reward is worth it, right? Here is some simple runner math for you: bad/sloppy form = inefficient = wasted energy = lost time. By contrast: better/improved form = more efficient = more energy can be spent running forward = faster times.

So, because I was thinking this on my run, “Tuck in your stupid right elbow already!” until I wanted to lop off said elbow, I will bid you adieu with some fitting parting words…

“Fix your form already.” 😉

1) By now we know running with better form will make us more efficient (read as: faster) but do you tend to avoid doing any kind of form work? Or are you doing form work, and what do you do?

2) How do you keep tabs on your form? (ie: look at shadow, ask others, see yourself on video/pictures, etc.)

3) What’s something you did that made the biggest difference in cleaning up your form?
Truthfully, a coach who would keep on me and help me. If you don’t have a coach, I’d suggest finding a fellow runner to REALLY stay on you; you can return the favor of course…sort of partners in stopping form atrocities.

Warning: Runners in mirror are stronger than they appear

Posted on January 25, 2013 by Cait — 18 Comments ↓

Don’t mess with me, I’m a runner. Looks may be a bit deceiving, I’ve had people call me ‘hummingbird arms’ or ‘wishbone’ but I can pack a punch. Runners come in all shapes and sizes, a few of us (okay, probably more than a few) could be dubbed scrawny…but don’t ever confuse that with weak.

I do my weights, core work like a good little harrier, am no stranger to the plyometrics. I’ll admit that it sometimes feels like I have to choke that stuff down because I’d rather gobble up more miles BUT I know all these ‘extras’ will make me a stronger runner. If you want to be fast, (or at least less slow…hehe) you’ve got to have a core that can keep you standing tall when you’re tired. You can’t have feeble little arms swirling around like a ribbon-dancer if you want to be efficient either.

Those arms can be slender but darn tooting they should be long, lean, and muscular. Okay, we may not ever bench the same amounts as those gym-goers with the permanent protein powder shaker bottles in hand, but that’s not our aim. Distance runners lift for higher reps and lower weight, duh. It’s all about the endurance.

Want to see us be a little more explosive? Then come to the track after a workout and we’ll show you our plyometric routine. Granted it may not be on par as the sprinters but for distance runner standards that’s some POP! You’ll see that same POP come the last lap of our 10k’s…all that explosive power translated into speed is something beautiful, I’ll tell you what! It’s even more beautiful to swing wide and pass that poor fool who neglected working on that power and speed.

Not all of the ways we build speed are so obvious, some of that power comes from the miles and miles run up hills. Hill repeats, yup, long runs on trails, you got it, tempo runs where the times are misleading due to incline…you bet!

But you want to know the BIGGEST reason you shouldn’t mess with a runner? The strongest assest of a distance runner is, in fact, their mind. I open myself up to hate from footballers, b-ballers, curlers (teehee)…but until you’ve done mile repeats until you swear you’re about to barf and then enter into the next rep, the day you run so long you’re not quite sure if you’re running so much as kicking your foot out in front of you and praying it catches, or you refuse to believe you’re beat so you DIG down for that extra gear.

Mental fortitude…that’s why you don’t want to mess with a runner. The rest, well, the rest is just enough for us to kick you @$$ with. 😉

1) Finish the sentence: Don’t mess with a runner because…

2) What is one way you’ve gained strength, speed, or power?

3) If you’ve played other sports, can you compare the different skills or mindsets necessary for them versus running. What has been the hardest sport or tested you the most?

4) Sometimes even runners have weaker mental days, it happens. So how do you rebound off of a ‘weak’ mental day, learn from it, and aim to not give up next time?
I always remember how crummy it feels when I know I’ve been a mental weenie.

Runner in Flight: Tips for the fidgety runners in travel

Posted on January 15, 2013 by Cait — 22 Comments ↓

Stick a runner in a car, airplane, or tight spot and you feel caged. I’m sitting in an airplane, my knees are wiggling, my toes are jittering and my left butt cheek hurts. Okay, it’s actually my upper left hamstring, right where it inserts near my glutes that is tight and hurts like a DEMON when I’m sitting…but that doesn’t roll off the tongue quite as easily.

At least flying by way of tornado would be much more exciting! 😛

Runners tend to make for pretty annoying travel companions; as soon as those airport rapscallions take away our water bottles we’re on the hunt to buy a new one. Constantly sipping away, it’s only a matter of time before we have the hit the bathroom.

A typical trip to the airport for this runnerchick:

Packing disaster: I HATE packing, I’m a chronic over-packer so by the time I get there I’ve got about three suitcases, each that weight the size of a small person. I awkwardly bumble through the line, run over some toes, get some snotty looks, the whole nine yards. Here’s this tiny runner with a load clearly meant for an elephant.
Water loaded: I anticipate being cut off from my IV-ed in water supply so the last thing I do before going through security is chug down my last bottle. Usually to the amusal of the security guard; if I were chugging beer instead of water I’d be queen of the chug, keg stand, you name it.
Bathroom: Invariably I need the bathroom off the bat, I then have to buy a new water bottle, naturally. Where else is it legal to charge $5 for a bottle of water that I can drink in under 30 seconds?
Cinnabon calling: I can’t be the only person who associates airports with Cinnobon. The smell wafts by and you sort of wish you’d run a 26.2’er just to offset the 3 trillion calories…but they taste so darn good!
Antsy: Here on out, if I’m sitting I’ve got my legs shaking or bouncing around. I’m just a fidgeter. I’m then shifting from left to right cheek because of that darn hamstring.

You want Cinnabon, be a runner and earn it, then DESTROY it! 😉

I truly am a joy. Actually, there are loads of ways to make your long travels and airplane rides runner-friendly:

Carry-on: Wear your running shoes or at least have them and the essentials in your carry-on. I’ve been with runners who have had their spikes, singlet and shoes lost from check-in and at that point you’re pretty much scre##d if you’re racing.
Hydrate: Just being in an airplane dehydrates you. So here is where paying the robbery of $5 per bottle is worth it. Then be sure to drink more fluids (those with electrolytes too!) after your flight.
Fidget: Bear with me, but sitting in a single spot for long periods of time isn’t all that great for the legs. You don’t have to be a leg bouncer like me, but getting up to stretch the legs or use the bathroom during flight is smart, especially if you’re on a really long flight.
Compression: Wearing compression garments, especially the socks, is a great little bit of travel advice. Sitting stationary in a car and especially on a plane for hours can inhibit blow flow, so compression garments can counteract that and help off-set that leg funk you get later.
Foodage: Cinnabon rocks and runners can get away with caloric bombs more than regular folks, but when I travel I do make sure to pack some good fare. Here are some tips for eating at restaurants and also for gluten-free runners packing food can be darn near a travel essential.
Stretch: Before getting on the flight you can use that annoying pre-boarding time to stretch. Confession, I’ve even done some core exercises ‘hidden’ in the corner.

Maybe the biggest tip for traveling is to just NOT be me. Juuust kidding. On that note, please excuse me if I wind up rolling my 300 lb wheelie suitcase over your toe. I just hope you aren’t a runner planning to use that toe.

1) Best piece of travel advice you’ve got for long trips?
2) What is the most embarrassing thing you’ve done in an airport for the sake of running or exercise?
Probably doing my pedestal plank routine, I was traveling alone, but I’m pretty sure my family would have disowned me.
3) Travel foods, do you tend to pack some along? Or what foods do you treat yourself to in an airport?

Get a Runner Sick and You’ve Got He** Coming Your Way

Posted on January 7, 2013 by Cait — 26 Comments ↓

There are few things that peeve me more than getting sick, and I know I’m not the only runner who thinks this. Because, let’s be honest, worse than the perma-snot train, the bowels of fury, the curled fetal position around the Porcelain King is the fact that getting sick throws a monkey wrench into our training. Isn’t that the end-all of everything for a runner, heaven forbid our runs get impeded upon?! 😉

I’m sick. I denied it at first, but when it starts feeling like my body is trying to kill me I guess I can’t run from the obvious anymore. The first thing all us OCD runners need to channel our neurosis towards is AVOIDING getting sick:

* Rinse, repeat: I admit to be a big hand-washer any time my hands are going to touch food, my plates, or anything going into my mouth. I really do attribute this neurosis to helping me stave off getting sick more than I would.

* Dirty Gyms: Gyms and fitness equipment that people share are about the dirtiest places and things in the world. Think about the amount of bodily fluids floating and spraying around those places…yoga mats, they are the same on both ends, so unroll that sucker and you have about a 99.9% chance of laying your head where someone’s butt went. 😉 Use those sani-wipes and sprays before you use things.

* Distance: “I love you but you’re sick,” it’s really nothing personal when you tell your friends and family members (yes, even a spouse or lovey-dovey buddy) to kindly keep their distance when they are infected. Just explain you’re a runner, I mean we’re weird enough in general that that should cover the explanation.

So, this time how about don’t kiss me…but I love you anyways. 😉

But even then us runners DO get sick. The rule of whether to run through a sickness or not:

If it’s something from the neck up you’re good to get your miles fix on, if it’s below the neck think twice and rest may be best

You really have to weight the pro’s and con’s with sicknesses below the neck:

Will a few extra days of doing jack crap and resting actually get you over the cold and back to training FASTER than running through something, prolonging the string of ‘half-@$$ed, crummy runs’ and then potentially making it worse so that you then have to inevitably take a much longer time off resting?

Making decisions like these, not unlike debating whether to run through a new ache or pain and wondering if it’s an injury, are things that define a mature runner. Runners are constantly forcing themselves to run through the pain and discomfort and ‘suck it up’, which is a good thing because you’ve got to be tough for workouts and races. BUT there is a fine line between being so numb and ‘stupid’ that you start to ignore obvious signals that you’re running through the ‘wrong’ kind of tired. [Actually, the ever-awesome Kate @ Run With Kate did a kick-butt post on debating this sickness and running thing HERE!]

To run through sickness or not to run? That may be one question. Though, the answer to this question is always the same: What should be the punishment to those who infect a runner with a dirty, stinky, nasty, cold that messes with their miles fix?

Answer: Severe.

1) What are some things you do to avoid getting sick? Do you get more hyper-conscioud of germs during certain points of your training and racing seasons?

2) How do you decide whether to run through a cold or not?
Honesty time, sometimes I run even if I were coaching someone in ‘my state’ and I’d tell them to take a rest day. That said, I’m not training for something and the mental sanity retained from even a baby run is worth it to me. That said, if I’ve barfed or am super drained I cede victory to the sickness and coach-surf.

3) What should the punishment be for infecting a runner?