The Breadcrumb Runner

Ode to Duct Tape

2009-12-16T11:42:00.010-06:00

To wear cotton socks is a common mistake,

But a newbie I was

And mistake I did make.

In my clean laundry, not a running sock found,

But sitting innocently in my closet,

Cotton socks were abound.

I had no way of knowing the toll I would pay

For wearing those snugly socks,

Which I rue to this day.

Grabbing a pair that were thick and long,

I nonchalantly decided

To slip them both on.

The Nike swooshes smiled and them innocent I did deem,

Those plush, warm socks...

How much harm could they mean?

The back of my mind worried,

But out the thoughts were shut.

I just hoped this wouldn't later bite me in the butt.

My toes as toasty as bread,

The cotton enveloping my feet,

I set out for my run on the snow-packed street.

For the first several miles

Absolutely nothing was amiss,
And running, as usual, was 100% bliss.

But the pain came on suddenly,

As fast as a twister,

And it became clear I was the victim of a blister.

The next day the blister hadn't improved very much,
As the skin, rubbed raw,
Hurt to the touch.

WHY ME?! I wondered aloud to the running gods (who were in the mood to smite)

But they pointed to the cotton socks with amusement

And the running gods were right.

First I tried covering it with a blister Band-Aid,

But the bandage fell off...

The running gods, I could not persuade.

The next day I was determined to run.

A blister Band-Aid and duct tape around my foot

Was my attempt to reduce the friction.

Miraculously the blister, which had wrought so much pain,

Held up through the miles,

I couldn't complain.

The running gods had had a change of heart!

The fact that duct tape is so useful

Is a message I feel compelled to impart.

There is an important lesson in this tale:

Don't wear cotton socks,

Or with a blister you may ail.

But you needn't worry of blisters; have no fear!

All your problems will be solved,

For duct tape is here!

"Duct tape is like the force: It has a dark side and a light side and it holds the universe together."

- Carl Zwanzig

For additional practical applications of duct tape, see 101 Uses for Duct Tape.

Mythbusters of Running

2009-11-13T11:10:00.020-06:00

Public belief is like a man: it isn't easily changed, regardless of whether or not its ideas are disproved (no offense to you menfolk *wink*). It is then understandable that a number of myths still exist and circulate amongst the running community as well, whose increasing number of newcomers, although very warmly welcomed, may only further feed the issue of misinformation.

It's time to lay these myths to rest, once and for all. So let's count down to the number one myth of sports science, one that began as a conclusion based on a flawed experiment on frog legs in 1920.

Myth #4: Runners don't need to strength train. To get better at running, one must run more.

It is true that runners looking to improve their performance need to run, there is no getting around that. But we often overlook the importance of strength training in our regimens, whether it be for lack of time, because we don't see it as important, because we're afraid extra muscle weight will decrease running performance, or because we'd rather run than strength train with extra time. But strength is a very important component of running that should not be ignored, for the following reasons:

Gains made through increased strength and power output far outweigh the stress of carrying what few additional pounds of muscle mass can possibly be added on top of a high-volume, endurance-based running program.
Increased strength can increase running efficiency, and with improved efficiency can come a decrease in running volume. Essentially, you get "more bang for your buck."

Issac Newton's Third Law of Motion: For every action there is an equal and opposite reaction. Therefore, the ground will only return what you provide it, and strength is what's going to allow you to exert more force on the ground.

Myth #3: Anti-pronation running shoes can help alter ankle pronation.

Early studies used markers on the outside of shoes to attempt to gauge the movement of the ankle. A number of more recent studies, whose findings have excited the claims of many shoe companies by suggesting anti-pronation running shoes alter the extent of pronation, used markers embedded into the shoe in a similar external attempt to monitor ankle pronation.

However, both these earlier and more recent studies were flawed in that they monitored the movement of the shoe rather than the actual ankle bones. The firmer heel-counters of anti-pronation shoes did not distort as much and therefore led to the illusion of corrected ankle pronation (Noakes 765). A notable study in 1998 concluded otherwise that, "Thus, when bone pins are used to measure the real ankle movements during running, neither running barefoot, running with shoes, nor running with shoes and orthotics altered the degree of ankle pronation" (Stacoff and others 1998). Such studies have led to the modern theory that, while shoes do not change ankle pronation, they do help one optimize their innate biomechanical form (Noakes 766).

Myth #2: A stress fractured bone heals stronger than it was before the fracture.

In the sport of running, the stress placed on the skeleton, although it can stimulate and fortify bones, can also overwhelm them and result in a stress fracture. The injury is unfortunately all too common in runners; in fact, I've experienced one myself. I remember having heard this myth and feeling a sense of elation that the chances of a reinjury were much smaller. However, my bubble was later - and rather rudely - popped when I learned that this was not true.

In fact, after bone cells called osteoblasts heal the fractured bone with new bone tissue at the fracture site, other bone cells called osteoclasts remodel the bone to resemble the old bone before injury. It is therefore no more or less susceptible to a second fracture. However, individuals with stress fracture are often recommended to take calcium and vitamin D supplements, which can strengthen the bone and stave off fractures in the future.

Myth #1: Lactic acid is the bane of a runner's existence - the source of muscle fatigue and soreness.

It's unfortunate that Otto Fritz Meyerhof's experiment, which mistakenly used frog legs that lacked circulation and therefore energy and oxygen, led to the formation of a theory that was long accepted by scientists and running coaches alike. As more recent studies have shown, lactic acid is actually an energy source. Muscles convert glycogen or glucose to lactic acid, which is then used for fuel. Lactic acid is absent from your muscles within an hour of exercise, so that soreness one may feel 24-48 hours after an intense workout is merely a case of DOMS (delayed onset muscle soreness).

If you listen closely, you may be able to hear the great sighs of relief from exercise physiologists everywhere. Lactic acid's mistaken role in energy pathways has long been seen in a negative light, and to reinform nearly a century's worth of people is certainly no simple task.

Although it is difficult to change beliefs long held by the running community, or even society as a whole, it is certainly not impossible. It serves as a good lesson in maintaining some amount of healthy skepticism when presented with any idea - to "take everything with a grain of salt." Science seemingly contradicts itself on a daily basis, so it is small wonder people have difficulty deciphering its findings. The best one can do is take an educated stance on any given idea, whether highly-contested or accepted as common belief, and roll with it. Perhaps you don't agree with the aforementioned ideas I have deemed "myths" and/or "truths," and that's absolutely okay. Healthy debate is always welcome. But the moral of the story is to be careful when taking any statement at face value; even Runner's World magazine contradicts itself rather frequently from month to month.

(1) Stacoff, A., Reinschmidt, C., Nigg, B.M., van den Bogert, A.J., Lundberg, A., Denoth, J. and E. Stüssi. Effects of foot orthoses on skeletal motion during running. (2000) Clinical Biomechanics 15(1): 54-64.

(2) Tim Noakes, M.D. Lore of Running. Southern Africa: Oxford University Press, 2001. 765-772.

When Everything Goes Wrong

2009-10-30T11:14:00.017-05:00

Oh. Crap. The alarm didn't go off. Where's my race bib? Yikes, there aren't any bananas to eat! Most of my running clothes are dirty. And where on Earth did I put my running shoes? I could've sworn they were right here...

Fast forward 10 minutes...

Uh oh! Low fuel tank! I hope this car can run on fumes and get me to the race. Just my luck. I think I'm suppose to turn here...wait, no, I missed my exit! I'm going to be late.

20 minutes later...

No warm-up, nothing but a mere swig of Gatorade in my system, and I'm standing at the starting line. What am I doing here?! Just to make things worse, my stopwatch's battery is dead. Oh, I better double-knot these shoelaces! What was my goal for this race again?

We've all probably heard the saying, "When it rains, it pours." Why does everything seem to go wrong at once? Is it karmic retribution? Maybe a bad "omen?" Or even, are the running gods just out to get you? Perhaps they're in a smiting mood? Take it from someone who's undergone far too many multiple-choice standardized tests in their lifetime - this is probably one of the few times the answer actually is "none of the above." (And remember, when in doubt, fill in letter C!)

Statistically speaking, races have a 50-50 chance of going well or, well, not so well. So the bad news is that you're doomed to have a bad race at one time or another. But don't worry, I saved the good news for last! Preparation and some mental fortification can pull you out of, or even better, prevent, the spiral of negative, self-fulfilling prophesies.

Stay calm. You don't have to sit at the starting line in a yoga pose, but there's no need to lose your head. It's easy to say, but much harder to do. Next time "everything" seems to be going wrong, remind yourself to stay as level-headed as possible.

Prepare as much as possible the night before. Yet another thing that's easier said than done, especially if you're trying to squeeze in a good night's sleep amidst a busy life and nightly routine. But gathering all your race gear, pre-race food, and other things will reduce race morning stress level significantly.

Hit up the Porta-Potty! This one is pretty self-explanatory. I certainly won't go into detail, but if you don't make time for this vital preparation, the race could get ugly.

Keep in mind things you may potentially regret. No one wants to look back at a race and have regrets. For example: As tasty as the prospect of that Continental breakfast may seem to the taste buds, the remorse following a race in which that Continental breakfast comes back up would be much worse.

Fortify your mind. You know the race is going to be insanely uncomfortable, even approaching painful. Don't psych yourself out, but rather, welcome that uncomfortable feeling. It's a fact of racing, and no amount of dread, fear, or doubt will change that. So instead of trying to change things you can't, change the things you can, starting with your mindset.

Remember to have fun! Despite any bumps along the way (which one is sure to encounter a number of times if they race with any amount of frequency), try to enjoy yourself. Soak in the race atmosphere and the excitement of the crowd. If you're feeling worried, tired, unenthusiastic, unmotivated, or all of the above, force yourself to smile. At the risk of sounding shamelessly cheesy, turn that frown upside down! *groan*

And with that, folks, I wish you all a happy finishing stretch of your fall racing season. Remember to keep your head tacked on tightly in the face of adversity, think happy thoughts, and pull through without any nagging regrets. It's hard to move forward in life with a sagging chin and eyes stuck on the ground, so keep your chin up and raise your eyes to see the big picture. Better races and workouts, statistically speaking, are sure to come.

Runs (Not Dances) With Wolves

2009-09-24T11:14:00.015-05:00

Okay, so maybe not wolves. But your friend Fido, depending on his/her breed, might enjoy going for a run with you every now and then. Especially if you have a larger pooch, running with them may be a good option for both you and the dog. You'd have a protective running companion (who needs to arm themselves with pepper spray when you have a dog would could take off an arm?) and man's best friend would have an opportunity for some exercise and fresh air. It's a win-win situation, no?

Before fitting your chihuahua with booties and hauling him out to the nearest wilderness trail, know that not all breeds make good running companions. As my toy poodle sits in the adjacent room atop a couch, I'll have you know she is far from a fit running dog. I'm sure she's as much aware of that fact as I am. A couple loops around the living room at bullet-like speed and she's had quite enough.

So what breeds, then, do make good running companions?

Here is a list available from Run the Planet that includes dogs typically fit for running. However, this does not necessarily mean a dog of a listed breed should come along for the ride, nor does it mean a dog not appearing here shouldn't join you.

Other tips to take into account when deciding whether or not you and your pup would be suitable running partners:

Be aware of the temperament of a dog in addition to their breed. If you have a hyperactive or highly untrained dog, he/she might be distracting and/or unruly on a run. It may be difficult to restrain them if they see something of interest.

Remember that dogs do not sweat via their skin. That's right. Instead, their cooling process consists of panting and sweating through their paws. So if it's 90 degrees outside, let Fido continue to gnaw his bone inside. You don't want to make your dog a "hot-dog..."

If you live in a warmer climate, aim to run in the early or late hours before or after the sun rises, and bring enough water for both you and the pooch. Signs of overheating include excessive panting, increased salivation, red gums, increased heart rate, vomiting, diarrhea, and weakness. If your dog begins to show these symptoms, stop immediately and slowly cool them down with cool or tepid water.

Age matters. It is not recommended dogs under two years of age, essentially puppies, run long distances. Wait until they are at least this old, and start them out very slowly. First, develop their fitness with a moderate walking program, about 10-15 minutes one to two times daily. Once they are ready to begin running, start conservatively with a half a mile and, like a human would, use the 10% weekly increase rule-of-thumb. Give them ample recovery time - ideally one day off for every day they run.

Notice the surface. Unless you're a barefoot runner, your shoes protect you from the wear and tear of whatever surface you run on. A dog has nothing but their paws, so try to run with them on grass, dirt, or other softer surfaces that won't inflict damage. Over time, pad wear can occur, so take them to the veterinarian if you see them exhibiting signs of soreness or difficulty standing up.

Don't run with a dog who has pre-existing health problems. These could include a heart murmur, heartworms, arthritis, gait abnormalities, etc.

Be aware of traffic. Don't run on roads with dogs. Stick to trails or other places without the danger of passing cars.

Keep a firm grip! Some dogs are especially excited by runners, bikers, or walkers that pass by. Make sure you have a tight grip on the leash and stay aware of holding on. Maintain some amount of slack on the leash for space purposes as well. If you can't control your dog should someone pass by, the dog's temperament probably isn't well-suited to being a running partner until he/she is better trained.

Watch diligently for signs of your dog's discomfort. Unlike a human, a dog cannot vocalize if something's wrong. If you see them visibly struggling or tiring, allow them to stop.

Overall, if you use common sense and keep the above points in mind, transitioning your domestic defender to a dependable running partner can be painless and rewarding for both man (or woman) and animal. Run, Fido, ruuuuun!

Hakuna Matata!

2009-09-08T11:41:00.002-05:00

I'm just popping in today to shout to my fellow bloggers off the cyberspace rooftop:

I'm still here!

Now comes the time I will resume my temporarily stunted running blog and you can expect more posts to come. Life got a bit hectic for a while, and I'm sure you all are likely familiar with the phrase, "So many things to do, so little time." But do not fear, the Breadcrumb Runner is here! I have not forsaken thee.

So, to borrow a classic phrase from The Lion King, hakuna matata ("No worries").

:)

Spectatorship For Dummies

2009-07-31T11:21:00.008-05:00

Dear seemingly innocent spectators,

It has come to my attention, throughout the past several years of my racing experiences, that although sometimes your choice of encouraging words is impeccable, at other times, it is down right deplorable. Near the end of a 5k in which every muscle in my body feels dead, each sweet breath I take can barely sustain me, and I am suffering in every meaning of the word, the absolute last thing I want to hear is, "ONLY A HALF A MILE LEFT!" I'll have you know that after having traveled on foot at around 6:00/mile (10 mph) for 2.6 miles, I have to dig deep to continue this pace or faster for 0.5 mile. Therefore, all this particular individual has alerted me of is the fact that the hardest part of the race is ahead. The average Joe may think, It's only half-a-mile! At the end of a race, it is an endless, beyond strenuous half-a-mile that can only be described as hell on Earth. If such words have ever been issued from your mouth, and you're wondering what would've been a better choice of words, it's perfect timing seeing as I am about to tell you just that.

Discouraging Phrases That Guarantee an Instant Spot on a Runner's Hit-List:

The aforementioned "You only have so-and-so-distance left!" or "You're almost to the finish!" I've noticed different spectators have widely varying ideas on what it means to be almost-to-the-finish.
"Go faster!"
(Directed at a fellow competitor) "C'mon, beat him/her! You can take 'em!"*
*Note: If I hear this phrase, you will, without a doubt, undergo the wrath of my death stare.
"Looking good!" (No, I am running my guts out. I had better not look good. In fact, I had better be the epitomy of unattractiveness.)

Make-Over Time...

"Dig deep, you can do it!"
"Great pace, crank it out!" or, in the final stretch, "Kick it! Kick it!"
There simply is no made-over version of the third statement. Just don't go there.
If you know their name, "Go so-and-so!" If not, you can use something on their shirt to define them. For example, if the runner has on a Minnesota Gophers t-shirt, it would be appropriate to say, "Go Minnesota!" Unless they are unaware dressers or their mom still picks out their attire, they should know you're referring to them in your encouragement.

And lastly, there's always the tried-and-true "WHOOOO!" or loud whistle that can get a runner's spirits and adrenaline up. The louder and more excited the crowd, the easier it is to lose oneself in the noise and truly gut it out.

Not only do the runners in the race need to concentrate on their difficult task at hand, but the spectators must also do the same. Word choice, although subtle, can make a big difference in the largely mental aspect of racing. One should say it like they mean it and be sure to belt it out if they have any chance in being heard amongst the boisterous clamor of a mob-like crowd. Be careful in what you say because, although imperceptible to the orator, it can have an impact on the runner's performance. Make it a positive impact and help them on their way to a PR.

Sincerely,
The Breadcrumb Runner

Side B...Er, I Mean, Side Stitches.

2009-07-11T13:38:00.010-05:00

You're running along your route on a hot day, not a care in the world. But, all of a sudden, *OW!* It feels like someone is sticking a knife in your side. If you've ever felt the notoriously gut-wrenching pain characteristic of a side stitch, it's something you probably never want to feel again. What exactly is a side stitch?

There's a fancy name for everything. Technically, a green sea turtle's scientific name is Chelonia mydas. So, to similarly complicate things, I'll have you know the technical term for a side stitch is "exercise related transient abdominal pain" (ERTAP). ERTAP's exact causes are not known, but believed to be the simultaneous combination of running-induced jarring along with inhalation and exhalation. This repeated stretching of the ligaments around the diaphragm and internal organs can result in those sudden spasms we associate with a side-stitch. Interestingly, ERTAP is more common in runners whose exhalation and right-foot strike coincide, which is likely due to ligament stretching caused by the downward jarring of the liver as the diaphragm is moving up.

Just like injuries, prevention of ERTAP is key. A stronger core lowers the chances you'll be affected by a stitch. Breathe more deeply if your breathing tends to be shallow. If you're running after you eat, allow plenty of time for the food to digest (ideally 1-2 hours, but experimentation is always necessary to account for differences in each individual). And, along similar lines, stay hydrated not only for optimal performance and health, but to lessen the chances of a side stitch as well.

Okay, I get it. But how do I stop this ERTAP when I'm in the middle of a run?

Sometimes taking deep belly breaths and switching to a left-foot strike with exhalation will ease the tightness until the stitch disappears. The majority of people (70%) strike with their left foot while exhaling, but if you're part of the minority (30%) of right-foot-strike-exhalers, it may take a little conscious deviation from such tendencies. Deep breathing helps the diaphragm fully rise and lower, allowing the ligaments to relax. However, in the case that said things don't release you from your suffering...

Runners don't usually like to stop. Traffic lights, dead ends, obstacles on the trail - these can all make us (grudgingly) come to a stop. Sometimes, attempting to run through a painful side stitch will result in only more pain until you're forced to halt. So if the first suggestion fails, your Plan B is to: stop. (But don't drop and roll at the risk of making a spectacle of yourself. I know what elementary school teaches about fire safety, and it certainly doesn't apply here.)

Next, push up on your side just under the ribcage to lift the liver slightly. Stretch the affected side by raising your arm up and leaning to the opposite side, and massaging the area may help ease your discomfort, too. Of course, some stitches are more severe than others, in which case you should resume exercise with great discretion.

But I'm in great shape. This doesn't apply to me.

Oh, yes it does! Even the best runners can get side stitches, as a large number of factors can cause distress of the abdomen in even the most physically fit athletes. Speed demons can't run away from stitches any more than the average joe. Some estimates suggest as much as 70% of the runner population has suffered ERTAP in the last year. Never say never!

So, I end this post with a friendly reminder to be proactive and prevention-minded. Happy running!

The Never-Ending Story (Not the Movie): Running vs. Jogging

2009-06-14T11:30:00.015-05:00

The word "jogging" strikes fear in the hearts of runners everywhere. My mother says on occasion, "I saw you out jogging yesterday," at which point I give her a look (see image below) and she responds by quickly correcting herself, "Oh, I mean running." Non-runners may think the two disparate terms are synonyms. So why is it such a big deal? It just is. According to Merriam-Webster, as an intransitive verb, to "jog" is to "run or ride at a slow trot; to go at a slow, leisurely, or monotonous pace; to trudge." That "trudge" really causes me to cringe. One trudges through snow, sand, and mud, but not on the sidewalk, track, or dirt surfaces most runners use. As a competitive runner, I shun this word, as it infers slow, laborious, tedious movement. On the other hand, in the context in which we use the word, Merriam-Webster defines the intransitive verb to "run" as "to go steadily by springing steps so that both feet leave the ground for an instant in each step; to go rapidly or hurriedly; to make a quick, easy, or casual trip or visit." Running obviously has a more positive connotation and describes a more fluid motion - one we would all like to believe describes our own.

This literal comparison of running and jogging brings about an argument of the more subjective variety: Is "running" defined by how fast an individual is moving, or by the effort level at which they are moving? Clearly, what might be a running pace to me might be a jogging pace to world-class elites such as Deena Kastor. While Ryan Hall's PR London marathon pace was 4:49/mile, the mortal runner might struggle to sustain this for a mere half a mile. According to my Garmin 205's Training Center software, 4:49/mile is in pace zone 9 and therefore dubbed a sprint. Yet, I highly doubt Hall, or for that matter, anyone, could sustain a sprint-level effort for the duration of 26.2 miles. *sigh* And the plot thickens.

Let's dissect our perceptions of the following statements.

Individual #1: "I jogged 7 miles yesterday. I felt like I was going so fast!"
Individual #2: "I ran 7 miles easy yesterday."

Individual #1, despite the comment, "I felt like I was going so fast," comes across as the recreational or novice runner (or jogger?). The second individual, although claiming to have gone at an easy pace, is perceived as the more competitive and advanced of the two. The word "jog" truly can evoke a sense of slow, aimless running, even though the person who "ran 7 miles easy yesterday" could just as easily have been moving at the same speed as his/her jogging counterpart.

After presenting all the evidence, it becomes apparent that there is both a technical and psychological difference separating the acts of running and jogging. Nobody wants to claim themselves as joggers, but are quick to log slow, easy miles of "running." There is a recovery and training purpose in taking it slow (AKA jogging), but for some reason we simply can't bring ourselves to use the correct term in all its seemingly lack of glory.

I, as well as many others, will likely continue to ostracize the word "jogging" while glorifying "running," but hopefully you have become more enlightened on the matter and will not judge any brave souls who raise their hand and embrace the seven-mile jog they embarked on this morning.

As of June 10, 2009, 10:22 AM, the English language officially added its one-millionth word (specifically, "Web 2.0," a technical term meaning the next generation of World Wide Web products and services) to its already vast supply. Chances are, I don't know and/or have not used 75% of them. Thus, we needn't boycott the verb "to jog" or expel it from the English language altogether. But at the same time, I see no pressing reason to utilize it.

Dressin' With Compression

2009-06-07T10:39:00.010-05:00

What defines a serious runner? It's safe to say the man pictured above is not, but they come in all shapes and sizes. A runner can be serious about their sport whether they're pulling 6-minute or 10-minute miles; it's defined by one's mindset. You've likely seen the countless racks of Under Armour, Nike, Adidas, and other brands' top running apparel lines. If you're even remotely serious about running, I encourage you jump on the bandwagon and try some compression gear. You'll likely be surprised what a piece of clothing can do for your mindset, performance, and goals.

Firstly, if you live in an area that receives frigid winter weather, running leggings or tights can greatly increase your ability to run through the brunt of the season. They keep you warmer and conserve heat better than would loose-fitting pants in the midst of strong, bone-chilling winds.

Compression gear exists in a large number of forms, including (but not limited to) leggings, long- or short-sleeved tops, arm sleeves, and calf sleeves. Although in a less obvious way, marathons not only serve as competitions, but also as running "fashion shows." It's likely you've seen many of these new items being sported at marathons by the elites running down the 26.2-mile runway of the course. If you saw Kara Goucher's 3rd place performance for the women at the most recent 2009 Boston Marathon, for example, you might remember her self-described "awesomely obnoxious" compression outfit complete with rather beastly arm sleeves (see picture at upper-right).

Because compression gear has become a widespread trend of the world-class, upper echelon of runners, mere mortals sometimes shy away from wearing such clothing for fear of appearing like a "wannabe." However, there are proven benefits to compression gear, like better muscle stability, less muscle fatigue and soreness, increased endurance, improved circulation and temperature regulation, reduced wind drag, and sun protection. Wanting to reap these benefits does not make someone a "wannabe" by any stretch of the imagination, so don't rob yourself because of self-consciousness.

Before you go out on a compression gear shopping spree, I suggest you evaluate your needs. For instance, if you live in a tropical climate that doesn't know the true meaning of winter or chilly temperatures, you likely won't be in need of tights and other compression gear designed for cold weather. "Compression" gear is also a wide term used to label a vast range of fabric qualities, variety of weaves, elasticity, durability, detailing, anti-microbial material, wicking performance, moisture management, and anti-allergens.

Prices also range greatly, depending on all of said factors. Such garments are almost always more expensive than their non-compression counterparts, so do a little research and read the tag before purchasing, as you want to spend money on practical things that are applicable to you personally.

If you're skeptical and determined to stand by your tried-and-true cotton or loose-fitting clothing, you will be no less of a runner because of it. But if you're looking to give yourself a little psychological and performance boost, or even just try something new, that compression gear at your local fitness store is just waiting for you to try it on.

Wii Not So Fit?

2009-05-24T12:49:00.008-05:00

Chances are, unless you have no computer access, don't own a television, or live in a bubble, you've heard of the Wii Fit. It's recently picked up a storm of media amidst the widespread obesity epidemic, as well as video game consumers eager for the "fun" fitness it promises. Among the Wii Fit's games, of which there is a myriad to choose from, include boxing, tennis, bowling, yoga, snowboarding, and skiing. Oh - and running.

According to Nintendo's website, "Wii Fit is a combination of fitness and fun, designed for everyone, young and old. By playing Wii Fit a little every day, you, your friends, and your family can work towards personal goals of better health and fitness." Hm, I'm not so sure about that. Indeed, otherwise sedentary individuals may find it helps build a basic level of fitness, but for runners and other participants in more rigorous exercise, replacing such a workout routine with that of the Wii Fits would be quite detrimental to one's performance.

The "running" game requires the user to hold onto the Wii remote as they essentially hop in place, with the options of simultaneously watching TV, exploring the 12 virtual trails in the game with either your trainer or a dog, or accompanying a fellow gamer on a two-person run.

Perhaps it's the dedicated, hardcore runner in me, but after watching this YouTube video of the Wii's so-called "running," I feel calling it this almost makes a mockery of the sport. In fact, the movements of this game much more similarly mimic the motions of jump-roping.

Yet, the Wii Fit also presents itself as a very light cross-training possibility. If it's a rest or recovery day, playing a couple matches of tennis or boxing with a friend might be a viable option.

I suppose the plus to "running" on Wii's trail network is that it's just about impossible to get lost, mugged, stuck in sticky situations, caught in hazardous weather, or stopped by intersections and traffic lights. But then where's the fun in running?

Run A Marathon, Save 1.8 Lives

2009-05-16T12:23:00.007-05:00

That's right, folks. The media tends to concentrate on the deaths that occur in marathons, focused on the danger of running 26.2 miles rather than the celebration of so many of the finishers' accomplishments. It's rather ironic when the same media touts the results of the opposite end of the spectrum, which is America's obesity epidemic and the adverse effects of being sedentary has on individuals. But having examined a particular study in the British Medical Journal, it is now safe to say I'd much rather be running a marathon than driving a car.

This experiment showed that, out of 26 marathons totaling more than 3 million participants over the course of 30 years, more deaths could be attributed to vehicle crashes than marathon running. Researchers recorded the number of sudden cardiac deaths after each marathon and compared them with the numbers of motor vehicle deaths along the route during the same hours one week before and one week after these 26.2-mile races. They also looked at routes outside the marathon to account for any spill-over traffic (traffic that was forced to navigate around the blocked-off roads).

The results? Across the 30-year duration, 26 cardiac deaths occurred in the marathons. Put another way, this statistic is equal to a rate of 0.8 deaths per million hours of exercise. In contrast, approximately 46 lives were saved in motor vehicle accidents that would have otherwise taken place had the marathon not closed these roads. The re-routing of traffic could not account for this lower death toll.

Thus, researchers Donald A Redelmeier and J Ari Greenwald found that running marathons has a 35% less relative death risk than that of driving, which "amounted to a ratio of about 1.8 crash deaths saved for each case of sudden cardiac death observed."

Of course, as with every study, there are critics who search for flaws in the methods used by researchers. One such critic, Graeme D. Ruxton, proposed, "...if [Redelmeier and Greenwald] are correct that marathons lead to a reduction rather than a redistribution of road traffic accidents, perhaps the reason is because marathon runners are intrinsically dangerous drivers and the key function to society of marathons is to keep these people off our roads for a few hours!" As a runner, such a statement cannot help but slightly offend. However, it is merely a different (and less direct) interpretation of the results, which are rarely definitive matters.

Despite critics, the main purpose of the experiment was fulfilled with Redelmeier and Greenwald's conclusion that, "Organised marathons are not associated with an increase in sudden deaths from a societal perspective, contrary to anecdotal impressions fostered by news media."

Therefore, I encourage all of my readers to run marathons! It saves lives! And it most likely won't be at the expense of your own.

Running Away From H1N1

2009-05-01T18:10:00.012-05:00

H1N1, more commonly known as the swine flu, has been attracting increasing national media attention this past week. Even though we're runners with minds and wills of steel, our physical bodies are none the less mortal and therefore equally as susceptible to catching such viruses. We often run in isolation, but the combination of long runs, which can weaken the immune system, and time spent in crowded areas like the gym or races, where the chances of being exposed to such contagions is much higher, means runners must heed the advice of the medical community with special diligence.

First, to all you gym rats out there, beware! In the effort to maintain a healthy lifestyle, gym junkies in their natural habitat of fitness and health clubs everywhere are often surrounded by germs in vast numbers. If one really thinks about it, this makes sense. People wearing minimal clothing, groping the workout equipment with their sweaty bodies as they make strides towards their fitness endeavors, is not exactly the equation for optimal sanitary conditions. Though most germs are harmless, gyms are breeding grounds for harmless and pathogenic germs alike.

According to an ABC News study, areas that experience a high number of people in a short amount of time and thus are oases for germapalooza include dumbbells, bike seats, and weight lifting benches. Next time you use such equipment, think about both applying disinfectant to the equipment before use and washing your hands after the workout. If you have any open cuts or scratches, which are wide-open invitations for infection, be diligent by properly cleaning them and covering them up with band-aids prior to going to the gym. And, before you pick up that post-workout snack, remember to wash your hands.

But the area that was found to be the greatest germ hot-spot, as one might suspect, was that of the showers. Saunas, hot tubs, and steam rooms are also areas with high concentrations of bacteria, as their warm, moist environments are perfect breeding grounds for these microscopic creatures. In these areas, avoid going barefoot - instead, opt to wear water shoes or flip-flops. To anyone who discredits this idea as "fashion suicide," I must inquire, would you rather be a healthy dork or swine-flu-inflicted, barefoot fashionista? At the gym, we're not by any means walking the red carpet! Thus, the obvious choice for me would be the healthy dork...and proud of it.

Secondly, many runners know their immune systems are suppressed up to 72 hours following the intense exercise that constitutes many long runs or marathons. Although runners are healthier in the long-run, this period is an open window of opportunity for any illnesses. During this window, simply be careful (but not paranoid) about avoiding excessive hand-shaking or other contact that could lead to the transmission of contagion.

Sunday, May 3, at the Pittsburgh Marathon where a turn-out of 10,000 runners is expected, marathon officials will be keeping a close eye on any H1N1 symptoms. In addition, the Flying Pig Marathon (which, ironically, has little to do with pigs) in Cincinnati, Ohio, which takes place the same day, is worried about the misleading label of "swine flu" having a negative impact on attendance. The Flying Pig Marathon organizers are encouraging the expected 23,000 runners to maintain their participation because, according to the race's medical director Dr. Jon Devine, "The U.S. Center for Disease Control and Prevention has not told travelers to change any plans. Because these running and walking events are held outside, and the crowds are not confined to one hotel or one inside area, the chances of coming in contact with someone who is sick are remote."

Thus, it is clear the outbreak of H1N1 is having an effect on runners. To track its spread, you can go to the New York Times' Interactive Swine Flu Cases Map. But there is no need to become a frenzied, overnight convert to germophobism! Basic hygiene is the best way to avoid this flu, as well as most other contagions that could put a damper on your training plans. One should be cautious, but not overly so. Combining our running speed with anti-bacterial soap, we runners just might be ready and set to go out-run this H1N1.

A Bony Issue

2009-04-25T09:50:00.009-05:00

Are you a habitual loser? Do you constantly find yourself losing things and desperately searching every nook and cranny of your surroundings? On several occasions, I've lost a contact in the process of putting it in my eye, scrambling nearly blindly on the ground to find the transparent little bugger. Perhaps you've lost your keys, or even the T.V. remote, on numerous occasions. Next time this happens, remember that things could be much worse. You could lose your bone mass.

Main Entry: os·te·o·po·ro·sis
Pronunciation: \ˌäs-tē-ō-pə-ˈrō-səs\
Function: noun
Inflected Form(s): plural os·te·o·po·ro·ses \-ˌsēz\
: a condition that affects especially older women and is characterized by decrease in bone mass with decreased density and enlargement of bone spaces producing porosity and fragility

According to the National Osteoporosis Foundation, osteoporosis affects more than 200 million individuals across the globe. Many know that running, which is high-impact, can help increase bone-density as the bones respond to the great stress under which they are placed. However, one important study (in the British Journal of Medicine), performed on 52 female runners who ran a great range of weekly distances, found the women who ran the most to have the lowest bone density. While it is true that osteoporosis is often associated with older women, this research done on female distance runners has proven that this problem is not solely a condition of old age. Being one who truly puts the "long" in long-distance running, this certainly caught my attention.

What was the reason for this result, seemingly counter to the very physiological principles of increased work load and response? It was found that many of the women who had higher training volumes were not eating adequately to fuel the expected bone response to such mileage. Of course, a lower bone-density makes much more likely the possibility of stress fractures and/or osteoporosis, even when safely bumping up training at the 10% per week rule-of-thumb. Thus, maintaining a balanced diet that provides enough energy to sustain physical activity, with adequate calories to promote the building of muscle and bone, is of great importance.

Another possible reason for these findings is the fact that estrogen, a hormone that has a great impact on bone health, is typically lower in female athletes who participate in vigorous exercise like running.

Additionally, if you are guilty of commonly skipping other upper-body resistance exercise (like weight lifting), bone-density in these areas will be unaffected by concentrated efforts in the predominantly lower-body sport of running. Therefore, even though a runner may harbor doubts as to whether or not weight lifting and other such workouts will help cut a 5k time, said exercises would certainly be in the best interests of bone health.

Weight lifting isn't just for meat-heads, as everyone who wants to show some love to their bones should give it a try. You don't have to bench-press 100+ lbs. to achieve better bone density or become a better runner; rather, 2-3 sessions of moderate weight lifting per week will suffice.

And lastly, I will remind all my fellow runners to eat up and fuel well! It's not one's outer "bony" that matters - it's the inner "bony" that counts.

Join the Arm-y

2009-04-19T10:51:00.009-05:00

If you've ever watched the Olympic sprinters perform, it's likely you noticed their pumping, domo-arigato-Mr.-Roboto-like arms. Of course, this contrasts starkly with their marathoner counterparts, who swing their arms in a much more loose, relaxed manner. But what do the arms really do for a runner? For a sport that relies so greatly on the lower body, less attention is given to the mechanics of the upper body.

What Role Do Arms Play in Running?

Certainly, arm movement is a factor in how an individual runs. If you don't believe me, I suggest you step outside, tuck your arms behind your back, try to run (potentially at the expense of looking rather insane to the neighbors), and then profess any remaining skepticism. Many associate "pumping arms" with stronger, faster running (like in the case of a sprinter). However, contrary to popular belief, the arms really play little role in forward movement because they are not propulsive mechanisms. Rather, they serve to counter-balance the legs, moving conversely with the opposite leg, as well as each other. They react to our movement to maintain equilibrium. This explains the intense arm movement of a sprinter, who is generating an immense propulsion with their legs that must be balanced with an equally aggressive arm swing.

The arms are also perceptual appendages in that they constantly, and instinctively, gauge our perception of falling. When someone begins to fall, their reaction is to outstretch their arms to brace themselves for the ensuing impact with the ground.

For Running, What is the Proper Arm Movement?

To those guilty of frequently monitoring their running form, you can rest assured that you needn't consciously think about your arms (unless, of course, you're a baby-stroller-pusher). Their tension, swing, and angle will all adjust themselves in accordance with your leg cadence and running speed. Therefore, the notion of a "proper" arm movement does not exist, just as there is no one-size-fits-all "proper" running form. Because everyone has different body mechanics and thus runs with very individual forms, various arm movements will result to complement one's unique style.

Although a universal, proper arm movement is non-existent, remember to relax your hands and shoulders, which are common points of unnecessary tension. Even while racing, when the last thing you want to do is relax, avoid tensing up these areas, including your face. An added bonus might be a more attractive racing picture, because honestly, no one wants to buy a concrete memory of themselves with an awkward facial expression.

Whether your a Styx fan or not, pumping one's arms in a robotic fashion is unnecessary unless the running event calls for it. Let the arms be free to do their own thing, but don't allow them too much leeway lest they produce tension in other areas of the upper body. As long as you don't run with arms flailing overhead like you're on a roller coaster ride (see below), you should be okay.

Dress To Impress!

2009-04-15T18:05:00.020-05:00

*Ch-ch...BOOM!* And they're off to the races! No, really. Flowers are blooming, birds are chirping, the sun is shining gloriously - and so begins racing season. You've likely seen several goofy, decked-out runners at a race, donning costumes of many varieties. Perhaps you've even been one of said nuts. If you're looking to try something new and spice things up a bit, I've compiled a list of the most and least encumbering costumes for your viewing pleasure. However, I must warn you that when wearing such clothes, a PR is not a likely event. One is, however, bound to receive a number of amused smiles and entertained looks.

Also, many of the silly costumes you see in races, high-profile marathons in particular, are worn for charity fundraising. Money can be raised for various causes online using sites such as Just Giving. Of course, if you really are planning to run a race in costume, it is only appropriate that you practice with it on beforehand. I recommend you do this on more remote or lesser-traveled trails, as embarrassment might ensue on public sidewalks with numerous, ogling cars passing by.

Most Encumbering Costumes (That, Although Amusing, I Wouldn't Necessarily Recommend Wearing)

We all know peanut butter is a staple in many runners' diets. But it is a new day and age when one can proudly wear the essence of peanut butter in costume form. However, this is an inflatable costume, and could understandably cause difficulty in races of greater distances.*

*Please note that Breadcrumb Runner is not in any way responsible for damage inflicted by fellow, potentially peanut-butter-crazed, competitors. I thoroughly caution you in donning such a delicious suit, and if you choose to do so...well, your life is in your own hands.

This Pacman costume (at right) brings new meaning to the phrase "devouring the competition." Every time the pictured individual passed someone in his/her less-than-inconspicuous outfit, he or she must have been hearing a mixture of triumphant, pitched "beeps" that constitute Pacman's theme music. I imagine the task of running 26.2 miles in this costume was much more difficult than maneuvering the yellow pixels that are Pacman with a game controller.

DUH-DUN...DUH-DUN...DUH-DUN, DUN, DUN, DUN DUN DUN DUN DUN! With this extremely intimidating, Jaws-esque costume, you will strike fear in the hearts of every fellow racer you spurt by.

Now it's time for another...inflatable costume! I can't imagine what joy running 26.2 long, sweaty miles in what is essentially an oppressive blow-up suit, but surely dressing in one of the Kool-Aid man would make it a more enjoyable experience. However, if running a race with this ruddy, ballooning piece of material, it is mandatory that one reciprocates each confused expression with a boisterous, "OHHH YEAHHH." Make Kool-Aid man proud.

Less Encumbering Costumes (That, if You're Just Crazy Enough, Are Viable Options)

First up for our less encumbering bunch of outfits is that of an upside down clown. Be careful to not scare the spectator kiddies! And, if you're lucky, you just might impress a couple people from a distance who miss the illusion aspect of it or have been slacking on regular eye appointments.

Although the movie was, shall I say, quite skull-numbingly dull, one could rock a marathon in this Napoleon Dynamite costume. Be careful to not cover up the give-away tag-line "Vote For Pedro" with your bib number, though! And look. This outfit comes complete with the coolest pair of massive, astronaut-like, Napoleon-Dynamite-style moon boots! What more could one ask for?

Or, you can be clever like this individual on the left by throwing together a number of old, simple clothing items in an odd manner. The result, when paired with a box of chocolates (for mid-race fuel, of course) and a beard (they make fake ones, ladies), is a make-shift Forrest Gump costume!

What is there to lose? Many fellow racers are typically absorbed in the mental aspect of their own race, and spectators of the non-running variety already think we're crazy. Racing in costume can be for charity, or merely a fun, sociable experience. In the end, it doesn't matter what potentially strange or humiliating clothes you donned. Beneath all the material is a runner, and beneath the athletic exterior is an individual who wishes to push their limits and pound the pavement to probe the heights of human ability.

An Artificial Paranoia?

2009-04-10T18:21:00.011-05:00

Perhaps you've heard, among the whispers of health nuts and the nutritionally-conscious, of the so-called taboo surrounding artificial sweeteners. As runners, we are typically more aware of what we put into our bodies to achieve optimum performance, and thus this question looms large in the minds of many. Are artificial sweeteners, such as Splenda or aspartame, really so bad?

No, says the American Council on Science and Health, an organization known for debunking such myths. Several of the studies that have aroused this artificial sweetener scare should be looked at with skepticism and caution, as many are funded by rival organizations to companies like Splenda. For example, one study conducted at Duke University that found Splenda both destroyed good intestinal bacteria and caused weight gain was funded by the Sugar Association (who knew such a group existed?).

This experiment was performed on rats, and later dismissed by the FDA and Splenda, as it did not follow the FDA's standards for Good Laboratory Practices and used questionable methodology. There was also a margin of error these scientists did not account for, such as the fluctuation of the rats' weight over the course of the day. Also, it is interesting to note that the rats given the largest doses of Splenda per day (1,000 mg/kg) gained weight less rapidly than those who consumed lesser amounts, including the control rats who were given no Splenda. According to the paper's author, "At the lowest Splenda dose level of 100 mg/kg, rats showed a significant increase in body weight gain relative to controls; the changes at 300 mg/kg, 500 mg/kg, and 1000 mg/kg did not differ significantly from controls." The data these researchers present is not clear, and it is apparent the such conclusions they make against Splenda are largely ungrounded.

Of course, when consuming artificial sweeteners, one must be aware of the concept of moderation, as anything in such great quantities can have ill effects in one way or another. Even soy, a long-touted super-food, can be detrimental when consumed in large amounts. The FDA has established guidelines for acceptable daily intake (ADI) for each sweetener, which is calculated to be 100 times less than the smallest amount that might cause health concerns. According to Mayo Clinic, for aspartame (AKA NutraSweet or Equal), this amount is 50 mg/kg of body weight, approximately comparable to 18 to 19 cans of diet soda for an 150-pound individual. The ADI for saccharin (AKA Sweet'N Low or Sugar Twin) is 5 mg/kg, or 9-12 packets of sugar for this same individual. For acesulfame-K (AKA Sunett or Sweet One), the ADI is 15 mg/kg (30-32 cans of diet lemon-lime soda), and for sucralose (AKA Splenda), the ADI is 5 mg/kg (6 cans of diet cola).

However, it is doubtful consuming large amounts is entirely realistic, considering the fact that artificial sweeteners are much sweeter than sugar and thus much less is required to achieve the same taste. Aspartame is 180 times as sweet as table sugar, and Splenda 600 times sweeter, to name a couple.

In response to the widespread artificial sweetener backlash from critics, Truvia, a so-called "natural" sweetener, was launched. The "natural" label, interestingly enough, seems to have a more positive psychological influence on people than the term "artificial" placed on Splenda and aspartame. However, this title has no bearing on the truth of the matter, as a natural product is not automatically safer or superior to its artificial counterpart. Here lies a misconception that even the most nutty of self-proclaimed health-nuts are not necessarily aware of.

With that said, who's to say the consumption of an artificial sugar is any worse than table sugar (which, might I add, goes through an "unnatural" refining process)? Artificial sweeteners have been studied thoroughly in search of carcinogenic properties, but the National Cancer Institute, who has performed studies on the matter, assures there is no scientific evidence that any of the artificial sweeteners approved in the U.S. (aspartame, acesulfame-K, neotame, saccharin, and sucralose) cause cancer. In addition, dentists advocate chewing sugar-free (i.e. artificially-sweetened) gum, as it does not result in the cavities that chewing sugared gum can bring about. Most of these sugar substitutes are also good alternatives for diabetics because they alone don't raise blood sugar levels.

To consume or not consume artificial sweeteners is a rather prominent question in the sphere of dietary health - something that has been receiving an ever-increasing amount of attention as numbers of overweight and obese individuals continue to grow exponentially. This debate may be long-lasting until conclusive evidence can put to rest various rival hypotheses, but until that day comes, I will wait in eager anticipation on the sidelines, sipping an ice-cold Diet Coke.

Homeostasis Is Not Your "Homie"

2009-04-04T18:34:00.015-05:00

Wouldn't it be nice if every inch forward one made in their training could be progressively stored away in a time capsule, tucked away but easily accessed at any time? Fitness is elusive, becoming ever-increasingly difficult to maintain or improve upon. Even a small setback or injury can send you tumbling down the cliff it once took so much to ascend. If you've ever teetered on an upside-down bosu ball (pictured at right), you'll understand what I mean when I say fitness is like the balancing act one must perform to stay atop what is essentially half a big, blue, inflated circle of plastic. Despite our attempts to chase down optimal fitness, is it so difficult to stay on that peak of athleticism. The further you advance in running, it becomes exponentially harder to climb higher up this mountain of physical stamina. Why? Thanks to a little built-in survival mechanism called homeostasis.

Alas, such dreams of a fitness time capsule will never be realized. Due to homeostasis, our bodies naturally resist both internal and external change to remain in a state of equilibrium. This same factor affects many other aspects of human life, including difficulty with weight loss, sweating (i.e. body's attempt at staying at a constant core temperature), blood glucose levels, osmosis in cell membranes to balance the concentration of sodium and other minerals, hunger after exercise to encourage you to replenish the energy deficit, and the release of lactic acid during strenuous exercise. Sadly for us runners, this biologically well-intentioned tendency is what makes improvement ever more difficult after the first several leaps and bounds between a novice and well-trained runner.

The concept of homeostasis has many applications. Surely you've marveled at the Kenyan and Ethiopian runners who dominate many competitive running events on a global scale. One particular study, in comparing similarly-trained East African versus Caucasian runners, found results indicating the East African runners were more fatigue-resistant because cellular homeostasis in these athletes was more efficient than that of the Caucasian runners.

Interestingly, discussion of homeostasis leads us now to the concept of quality vs. quantity miles. Scientific studies have shown that without increased intensity of exercise (i.e. harder or faster-paced running than the body is accustomed to), even remaining at the same training volume (i.e. number of miles per week) can result in fitness loss. Without increased intensity and workload, the body will not be forced to change, and improvement cannot be expected to occur. If you're amidst a training plateau and are struggling to make headway, reevaluate your current training intensity and compare it with your goals. Improvement isn't magnetized; it won't be attracted to you unless you reach out, firmly grasp it, and hold on tightly.

It's difficult to be best buds with that little homeostatic program we all have coded into us. My time capsule theory can remain nothing more than wishful thinking, and we all must continue our uphill battles on Mt. Fitness. But whether you're at the gently sloping base or higher up on the steep mountainside, you can fight fire with fire by utilizing that other underestimated, innate mechanism we have been given: human willpower. Willpower and determination can slowly chip away at the resistance homeostasis provides.

Perhaps you'll never reach the summit - but it never hurt to try. So strap on your hiking boots, ladies and gents, because it's time to find our true potential. If a mountain goat can do it, so can you.

Res(pec)t Your Body

2009-04-01T17:31:00.009-05:00

Of course, no elite distance runner reaches the olympic marathon trials by laying around on the couch all day. However, rest does play a very underestimated role in improvement, especially as your training volume and intensity increase. If you don't already, incorporating one day of rest (or at least very low-impact exercise) per week would be a good idea. Not only would it aid in recovery and hence, performance, but it would also reduce the risk of injury and overtraining.

In our sport, approximately sixty-five percent of runners are injured annually as the prevalence of injuries is about 1 per 100 workouts ('Incidence and Severity of Injury Following Aerobic Training Programs Emphasising Running, Racewalking, or Step Aerobics,' Medicine and Science in Sports and Exercise, vol. 25(5), p. S81, 1993). It is estimated that runners are forced to sit out of 5-10% of their workouts as a result of an injury, which is a rather large amount of time spent out of commission.

Anybody who wants to miss out on 5-10% of their workouts, raise your hand at the keyboard. Anyone? Anyone? It's true that no dedicated athlete wants to sit out on the sidelines, counting down the seconds until they can rejoin the sport they once knew and loved. But rest days and recovery, which should become more numerous as you pass the age of forty, can help keep your body healthy. When you run every consecutive day, you risk being forced to discontinue activity for an even greater period of time than you would have spent cumulatively over your rest days. And rest days aren't just for the recreational runner - even the Kenyan elites take them!

Sometimes, even if one is not "scheduled" to rest on any given day, a day off to recover from the demands of exercise and life in general can be very beneficial. According to the Runner's World website, you can gauge when to rest based on your pulse. First you must know what your "average" pulse is. Then you can find your pulse before getting out of bed in the morning, and if it's 20% higher than normal, your body is telling you it needs a break.

One must also make the important distinction between a "rest" versus an "easy" day. A rest day entails little to no exercise, stretching, upper body weight lifting, and/or low-impact activities such as swimming, walking, or yoga. For runners especially, it is important to give the legs time to recover from the training demanded of them the other 6 days of the week. Easy days, on the other hand, are days in which a runner does a lower intensity, less demanding workout, typically following a day of a hard training session such as speedwork. In essence, an easy day allows the body to repair muscle tissue on the microscopic level, whereas rest days give the muscles a chance to more fully repair themselves from larger-scale damage.

There is no need to worry about losing fitness over the course of one, two, or even three days off. The world will not stop turning, fall off its axis, and drift off into outer space. Although, much more than that - which injuries usually require to completely heal - will unfortunately be detrimental to your performance. For every week of no exercise, it takes approximately two weeks of training to make up for lost fitness.

Injury prevention is key. But when the ten-percent-increase-per-week rule and proper athletic footwear fail, giving way to an injury despite all proactive measures, rest is crucial. Sometimes we runners can be rather stupid - yes, including myself - by trying to train through an injury or skimp on complete injury recovery time for fear of losing the the fitness for which we give our blood, sweat, and tears. Interestingly, 50% of injuries are of the recurring variety; that is, those that were not properly taken care of and fully healed. The voice inside us, that source of great success, can also become the source of great harm if left uncontrolled. I highly disagree with the phrase, "No pain, no gain," when it comes to injuries. Instead, refrain from pain.

The moral of the story? R-E-S-P-E-C-T your body, and it will do so in return.

Holy Stick!

2009-03-29T11:43:00.005-05:00

It sits with its pearly-whites glistening in the sunlight, prepared at any moment to come to the rescue of a muscle in distress. With no costume or cape to identify this underestimated super hero as such, it is humble. Neither a resident of Gotham nor Metropolis, and bearing a name of neither Wayne nor Kent, it is not the idol of many popular comics, but rather that of runners' magazines. What is this faceless, heroic entity? Its name, often whispered among the running community, wields great power. It is called...The Stick.

Who knew something so uncreatively-dubbed "The Stick" could be such an amazing little apparatus? It's essentially a self-massage tool that helps work out knots in muscles that are bound, at some point, to become stiff, sore, or tight in the sport of running. The Stick is like a runner's secret weapon against the many grievances of our muscles. When your muscles are whining, just whip out the handy dandy Stick and they will surely pipe down.

"What wonderous piece of technology could solve such pesky muscular woes?" you may be asking. Essentially, The Stick is a rod with plastic rollers on it. Talk about complexity! But The Stick's inventor, that genius of an individual, is my hero. Thank you, whoever you are, for this rod loosely adorned with large bead-like spindles!

For your unique muscles, The Stick comes in many individualized varieties, including Big Stick (for weightlifters and football players), Power Stick, Flex Stick (for those with lean muscle mass), Stiff Stick (to "penetrate heavy muscle mass"), Original Body Stick, Computer Stick (designed for the upper limbs), Sprinter Stick, Travel Stick, and Marathon Stick. I personally have the Marathon Stick, designed for long-distance runners and those with lean muscle mass.

The website of The Stick gives several general tips for use:

Keep muscles relaxed during rollout
Use on skin or through light clothing
The Stick is waterproof and designed to bend without fear of breaking
It is not necessary to hurt the muscle in order to help the muscle
Most effective when used before, during and after periods of activity
For pin-point rollout, slide hands onto spindles
Excessive use may cause muscle soreness

Instructions for use are also offered, which essentially advise 20 progressively-deeper passes (roughly 30 seconds) over each healthy muscle group for a warm-up, and 20 additional passes over "trigger points" (i.e. "a bump or tender knot in the muscle). Their website also offers massage techniques for specific muscle groups, like the neck, shoulders, upper back, lower back, arms, and legs. Several techniques are also given in the pamphlet that comes with The Stick.

Essentially, the stick works like a rolling pin on the "dough" of the muscles, allowing you to bake up an epic performance and satisfy your knead for speed.

That's How We Roll

2009-03-25T16:20:00.010-05:00

When one hears the word "cross-training," several others may come to mind, like "swimming," "biking," or "elliptical." If you're injured and looking for alternatives to running, or even just bored with your exercise routine, try adding this word into your cross-training vocabulary: "rollerblading."

How Did Rollerblades Originate?

Despite the associates many people have with rollerskating and the disco-ful seventies, in-line skates were first produced by a Dutchman in the early 1700s who attached wooden spools to strips of wood and nailed them to his shoes. How did he devise this strange plan? Who knows. Nevertheless, after the prototype of this seemingly odd man followed a more modern version of rollerblades in 1863.

Physical Benefits of the Sport

Although the scene of someone trudging through snow in a pair of rollerblades adorned with icicles is not one you're apt to experience, rollerblading is a great spring, summer, and fall sport. Of course, the sport is less aerobically demanding than running, but it is more so than that of biking due to the lesser amount of time spent coasting. To receive a more equivalent aerobic workout to running, multiply the time you would plan to run by approximately one-point-five. Rollerblading is certainly no walk in the park, and can be made more difficult by blading uphill or in intervals alternating between a fast pace in the tuck position and a slower, recovery pace in an upright position.

On the other hand, despite its inferiority to running's aerobic potential, rollerblading has been shown to have more anaerobic benefits than either running or biking. It's a good method of developing one's glutes and hamstrings, as well as muscles of the hips and thighs that running largely doesn't employ.

Pros of Rollerblading

Low-impact (causing roughly 50% less impact to joints in comparison to running, according to a study conducted by the University of Massachusetts)
Great aerobic and anaerobic exercise
Alternative to running when cross-training or injured
Like running, it can be performed with Fido alongside
Enjoyable
Moving quickly through the air, acting as a natural "air conditioner"

Cons of Rollerblading

Seasonally- and weather-limited
Somewhat motion-restrictive gear

As wonderful as rollerblading is, precautions should be taken and proper equipment worn to ensure one's safety. I highly recommend the following, even though skating is fairly safe for decently balanced and coordinated individuals who do not model their technique after Chazz Michael Michaels (AKA Will Farrell) in Blades of Glory. And remember, such gear is obviously not intended to make a fashion statement! It may feel excessive or "dumb," but you'll feel much dumber if you're scraped up like a zested lemon because of an overly self-conscious attitude.

Rollerblading Equipment

Helmet
Knee, elbow, and/or wrist pads
Properly fitted skates (Note: Aim for a mid-priced pair, as cheap, poorly-fitted skates could cause discomfort, rubbing, and blisters, making the experience much less enjoyable. Also, look for skates that include plastic molding support for your ankle.)
An even, smooth surface for skating
76-78 mm wheels on the rollerblades

Keep in mind, if rollerblading becomes a regular exercise habit, it is recommended that you rotate the wheels on your skates every so often, clean and lubricate the wheel bearings, and check and tighten the wheel nuts as needed.

If you're looking for a good way to cross-train and want to have some fun while you're at it, try rollerblading! There's no need to disco; it's the 21st century and time to rock and roll!

Running From A to ZzZzZz...

2009-03-22T11:51:00.012-05:00

Many adults remember pulling all-nighters at sleepovers with their friends at some point in their childhoods. I can vividly recall New Year's Eve slumber parties, using every ounce of my energy to stay awake as I glanced, bleary-eyed, at the clock until the next morning approached. My mother would pick me up to take me home, and I'd sit with a fatigue-induced headache in the car until I could go home to fall practically unconscious on my bed. Now, looking back, it's a wonder why anyone would put themselves through such cruel and unusual punishment.

As runners, sleep is sometimes underestimated. The sport itself takes time out of our day, and we can find ourselves lacking any extra time at night to relax and wind-down from a chaotic schedule. However entertaining that late-night television show is, and however juvenile a "bed time" seems, one must know when to turn off the tube and retire. To avoid becoming a burnt-out, exhausted, irritable, zombie athlete, it's time to start prioritizing sleep and treating our stressed bodies with the respect they deserve.

Running and other types of exercise usually help an individual sleep more soundly at night. But if you've ever been through bouts of hard training, it's possible you have experienced insomnia, making all the discipline in the world useless in getting to sleep. Reading, relaxing, or even counting sheep can't lure you into slumber.

Possible reasons for this sleepless state could be running late at night, causing the exercise-induced heightened body temperature, metabolism, and awareness to interfere when it's time to hit the hay. It is recommended that those who experience such sleep disturbances avoid running within 6 hours of sleep. If this is unfeasible, however, the next to best thing would be relaxation methods, such as incorporating yoga and/or stretches into your routine before bed.

Why is Sleep So Important For Runners?

Sleep consists of 5 cycles, each lasting a duration of approximately 90 minutes. The first four cycles are distinguished by non-rapid-eye moment (non-REM), whereas the fifth cycle consists of rapid-eye movement. For athletes such as yourself, cycles 3 and 4 are the most important because it is the time during which a growth hormone (GH) is released by the pituitary gland at the brain's base. GH is a significant part of your training, as it is needed to repair the muscles and bones a runner demands so much of. Thus, when you skimp on sleep, training and recovery take longer and one may experience a plateau or reduction of their performance.

To quantify this, laboratory tests have found that for an individual accustomed to 8 hours of sleep, cutting this time to a mere 6 hours had an adverse effect on performance equivalent to that of an 0.05 blood-alcohol level. Who wants to run like they're closing in on the 0.08 BAC of being legally "drunk?"

How Much Sleep is Enough?

A good rule of thumb for runners in terms of sleep duration is this: 8 hours plus the number of miles run per week in minutes. For example, someone running 50 miles a week would aim for 8 hours, 50 minutes of sleep. Of course, some people may need more or less, as individual needs are always something to consider. Personally, however, I find this ballpark is a good range for more optimum training, especially when performance is peaking before a race.

Tips to Sleeping More Soundly

While some hit the pillow hard and can sleep like rocks, for others, sleep can be a difficult thing to attain. Here are some tips to help you fall asleep faster and have a better slumber:

Don't go to bed with the TV or radio on.
Use curtains or other apparatuses to block out external light.
Keep the thermostat at a slightly cool temperature; that way, you can use sheets and blankets as means of temperature control.
Try to not drink fluids within 2 hours of sleep.
Either don't use a digital bedroom clock or turn its face away from you. Clock-watching will only accentuate the frustration of insomnia.
Don't excessively mull over problems of your day.
Avoid napping during the day.
If you must get up in the middle of the night, don't turn on bright lights that could "reset" your internal clock.
When sinus problems ail you, use an extra pillow to prop your head up and allow fluid to drain, hence easing respiration and congestion.
Go to bed on neither an empty nor overly-full stomach.
Wake up at a time you will be exposed to sunlight or turn on lights.
Don't fall asleep on the couch or in a chair; go to bed.
Develop a routine for your body by rising and retiring at similar times each day.

Athletes work their bodies so hard to achieve their goals, and it's essential to realize rest is just as an important part of reaching success. It doesn't matter what strategies you use to get to sleep, how many pillows you choose to use, or even if you sleep in your underwear - just as long as you sleep long and soundly enough.

The Athlete's Hangover

2009-03-21T11:22:00.010-05:00

Several days ago, I decided to do some weight lifting. I hadn't done it regularly for a while, but with visions of my future strong-self plastered on a Wheaties box, I stupidly did (way) too much, too fast. Today is going on the fourth day after this upper body workout, and I'm feeling pain and extreme tenderness in muscles I never even knew existed.

Perhaps you've been in a similar boat, at one time or another. Whether you could barely walk to the alarm clock the morning after those killer squats, or you couldn't reach over to that file on your desk without you entire arm screaming profanity at you, it's safe to say we've all experienced sore muscles. This condition is more technically referred to as delayed onset muscle soreness (DOMS).

Contrary to popular belief, lactic acid, which is buffered within 30-60 minutes after exercise, is not to blame for DOMS. This misconception originated from a flawed experiment conducted by physiologist Archibald Hill in 1929, who came to his mistaken conclusion through studies of isolated muscle fibers in frogs. Thus, the wrong accusation lactic acid has long been toting is "so last year."

I am also sad to inform you that cool-downs do not assist in reducing post-exercise soreness. A cool-down merely helps speed up the removal of lactic acid from the muscle. But since lactic acid has been found "not guilty" in the case of DOMS, cool-downs can no longer be looked to as a solution.

If Lactic Acid Isn't the Culprit, What Is?

DOMS, as one can infer from its name, is felt 24 to 48 hours following activity that, according to David O. Draper (director and professor of the sports medicine and athletic training graduate program at Brigham Young University), demands of the muscle "an eccentric or a lengthening contraction." From such said activity results the microscopic tears in muscle fibers and inflammation that causes the pain. Additional blood being carried to the stimulated muscles can also cause swelling and pressure, which is another potential cause of the "Ow!" factor.

However, the good news is, when the DOMS heals and the pain fades, your muscles have gotten stronger. DOMS is just a part of the phase of adaption to certain exercises, and with repetition, it will likely get less pronounced.

How Does One Relieve This Pain?!

Unfortunately, no method has been found to alleviate the pain of DOMS. But, popping some anti-inflammatory pills, massage, ice, rest, and heat can help ease those poor, aching muscles. Performing light activity can also help loosen up any tension. Stretching's effect on soreness has been long debated, and there is no conclusive evidence supporting either its usefulness or uselessness in curbing DOMS. But, many experts can agree, it can't hurt.

Indeed, DOMS is certainly not a pleasant feeling. I wouldn't wish it on my worst enemy. But with regular cross-training, athletes can avoid this pain that can impede on everyday activities like brushing teeth, lifting a fork to eat, or even standing up from a chair. Beginning new exercise programs gradually rather than zealously can reduce the soreness that results as well.

With that said, my fellow athletes, exercise responsibly! No one likes a hangover.

Wind Will It Stop?!

2009-03-19T11:59:00.016-05:00

As of today, there are just over 12 days left of March. Surviving the blustery, irritating month is, for most runners, an accomplishment within itself. The wind can create an annoying problem that turns a planned "easy" run into a seemingly endless marathon - an experience which I'm certain could turn even the happiest, most peppy cheerleader sour.
Why is March so Windy?

If one were to follow me on a mid-March run, you might witness some anger, futile yelling, and exasperated "URGH!"s. Despite the frustration wind can incite, trust me, it isn't karmic retribution, selective smiting on mother nature's part, or stroke of bad luck.

Meteorologically speaking, March is such a windy month because of extreme temperature and pressure contrasts. Also, the increasingly strong sunshine heats the Earth, causing this warm air to rise and cause atmospheric instability when it mixes with the colder air higher up. Therefore, when your rope of tolerance is shortening in the face of a relentless headwind, remember it is only a temporary weather phase for which there are scientific reasons.

The Effects of Wind Resistance

There are three factors that have an impact on the energy cost of running:

Runner's surface area
Air density
Square of headwind velocity

Of course, the more surface area of the individual, the more wind will demand of them to maintain any given pace. However, this does not necessarily hold true with children, who are estimated to be 20% - 30% less economical per unit of body mass than their adult counterparts. A child's inferior running economy is caused by a larger proportion of surface area to body mass, shorter stride length, greater stride frequency, and other biomechanical characteristics.

Air density is more influential in running energy expenditure at sea level than it is at higher altitudes. Therefore, there is much less air resistance for runners to overcome at altitude. Only for faster moving cyclists and speed skaters does this become more of an obstacle.

Perhaps you're thinking, "I like running in the wind! A tailwind, that is." Unfortunately, even though this wind may help you on the latter half of an out-and-back route, the high energy cost in overcoming the headwinds you first experienced exceeds the reduction in oxygen uptake with the same wind at your back. *pop!* Sorry to burst your bubble!

How to Reduce the Wind's Effects on Running

If you've ever watched a televised, windy marathon, it's likely you are familiar with the term "drafting." Drafting is the act of using a competitor to divert gusts and their fatiguing effects. Although ineffective when running alone, its use in a race setting could give you an edge. When running with a friend or group on a weather appropriate day, you can practice this technique by taking turns as the "draftee(s)" and the "drafter(s)." I do not condone exploitation, but when you're sucking air mid-race against immense gales, using the front competitor as a partition will look awfully appealing. So draft away, I say!

On several occasions, I've seen runners along the sidewalk who, through their own fashion mistakes, were fighting a losing battle against the wind sporting a pair of parachute-like sweatpants. Unless it is your specific intent to use the wind resistance, there's no need to be one of them. Form-fitting gear has been shown in wind tunnel experiments to increase running performance. And, you long, flowing-haired runners, did you know trimming your beautiful locks could cut (pun intended) wind resistance effects by as much as 6 percent?

Using the Wind to Your Advantage

In competitive settings like races, the goal is often to achieve the lowest time possible, which means looking for ways to increase aerodynamism and reduce wind resistance effects. However, in training, when the goal is to achieve optimum fitness for the race, one can utilize the wind to increase their stamina, running form, and power. This is called "resistance running."

Trainers often use resistance running to improve the athlete's performance. To stimulate wind resistance effects, they can utilize running parachutes, which come in three sizes: small, medium, and large.

People often think that wind is something you have no control over. However, remaining level-headed, using strategies such as wearing form-fitting apparel to reduce drag, or utilizing wind resistance to your benefit are variables over which you do have control. So next time you consider aimlessly antagonizing mother nature, choose instead to accept the challenge. At your next race, you might just have your expectations "blown away."

Runners Are Like a Box of Chocolates

2009-03-15T20:51:00.021-05:00

If only I had a dime for every time some snarky individual yelled, "RUN, FORREST, RUN!" as I sped past them on the sidewalk. However, Forrest Gump's life-is-like-a-box-of-chocolates theory certainly has some truth to it - especially when it's applied to runners.

As of now, I am coining the spin-off phrase, "Runners are like a box chocolates." Why, you may be asking, would I ever compare a runner to a small, hardened block of sugar, cocoa butter, milk, and vanilla?

For the obvious answer, of course, we're sweet. But more importantly, runners bare a striking metaphorical resemblance to chocolates because, although they come in a wide number of flavors - whether you be of the coconut, covered strawberry, or truffle variety - you can fit them together in a personality "box." There is something that separates runners from the rest of the population; something that accounts for their willingness to wake up at crazy hours of the morning, fitting in runs around insanely packed schedules, and more than happily pounding out mile after mile before the rest of the world has gained consciousness after a long night's slumber.

William P. Morgan, professor of physical education and director of the sports psychology laboratory at the University of Wisconsin, conducted research on a group of women marathoners with less-than-amazing results. Nothing significant was shown to be separating them from the average individual. From studies such as this, some sports psychologists conclude there is little to no difference between the psyche of non-runners and that of runners. However, logic, combined perhaps with a bit of self-serving bias, leads me to believe otherwise.

It seems very reasonable to say most runners have Type A personalities. To name a few shining examples, elite men's marathoner Meb Keflezighi earned a 3.95 GPA in high school, not to mention prodigy Jordan Hasay, who has maintained a 4.53 GPA as of this year. Lisa Koll (pictured at right), a runner for Iowa State University, set an American collegiate 10,000 meter record of 32:11. She recently got her degree in biology after only 3 years, rounding out her college career with a 3.98 GPA. In an interview with Running Times Magazine, elite female runner Kara Goucher explained, "When I got my first B in 10th grade, I was very upset." Clearly, ambitious, determined, and motivated seems to be the dominant personality profile filling the upper ranks of our sport.

However, it has also been my experience that even recreational and fitness runners tend to be people who profess great self-motivation, drive, and intelligence. As with every generalization, there are surely exceptions, but it is my belief that a number of runners who may not fit this description still have "selective" Type A personalities - that is, this perfectionism is limited to the sphere of running and perhaps a handful of other areas in their lives. One also has to wonder if such a personality can be developed, per se, when a non-runner suddenly decides to adopt the runner's lifestyle and finds great solace in the sport.

Although the Type A personality can spur an individual to reach new heights of their abilities, it can also be the source of a talented athlete's demise. If you have a self-proclaimed mentality such as this, you may need to beware of your own inner drive to succeed. In Sweden, when comparing personalities of a group of runners previously injured by a tibial stress fracture and a group of runners who had never experienced this setback, researchers found the once injured runners scored higher than their non-injured counterparts on personality inventories gauging exercise dependency and Type A behavior. This is not to say that great ambition will result in injury, but it could if it is not matched by equally ambitious rest and recovery when necessary.

For a more mundane and less scientific approach to personality profiling, Runner's World of March 2007 included a "Runner's Personality Quiz," providing some self-analysis of its readers. The quiz identified four personality types: Warrior, Purist, Socializer, or Exerciser. Interestingly, whether the drive stems from competition, the love of running, social aspects, or physical benefits, all of these profiles describe the runner as a motivated individual.

One study, conducted by researcher-marathoners David C. Nieman and Darren M. George at the School of Health at Loma Linda University in California, contrasted 231 male runners from ages 18 to 40 with the 30-year-old male population as a whole. Using the results of the Cattell Sixteen Personality Factors Questionnaire they administered to their subjects, it was discovered that the group of runners were more intelligent, dominant, experimenting, self-sufficient, unconventional, detached/self-involved, and socially reserved. However, previous studies using this same questionnaire have been conducted and found conflicting results, making the interpretation of this amalgam difficult.

Clearly, sports psychologists are split on the issue of the runner's personality and whether or not it is, in some way, disparate from the non-running community's. Some believe it is not an innate "runner's trait," but rather, a commonality resulting from the endorphin release and overall mood boost all runners can attest to having experienced. Whether or not you buy into my runners-are-like-chocolates philosophy, there is surely some common ground that connects and ties us runners into such a supportive and friendly community, even if we share nothing more than the sport itself.

Thus, my runner friends, in the spirit of St. Patrick's Day, let's have a virtual "toast" to our amazing sport of running and everything it provides us. Eat, run, and be merry! *clink, clink, clink*

To Stretch or Not to Stretch? That is the Question.

2009-03-15T10:17:00.008-05:00

If you were once involved in high school athletics, chances are you received the old school schpeel about static stretching (the task of maintaining a stretch for 10-20 seconds) and how it "prevents injury." Memories of a chorus of my teammates counting down from 10, stretching in unison while gathered in a circle, still echo in my mind. In fact, for some coaches, static stretching is the very pinnacle upon which a thorough warm-up rests. I, myself, truly detest taking time to stretch before workouts, which is likely why I often end up skipping it altogether. But with recent research searching for the science backing this claim, static stretching is no longer thought to be beneficial, but rather detrimental, to ensuing athletic performance. Fellow stretching-haters, rejoice! (insert Hallelujah chorus)
Perhaps I celebrated too soon. Although studies show static stretching pre-workout negatively affects actions such as jumping, sprinting, reaction time, balance, muscle strength (reducing it by as much as 30%), neuromuscular response, and strength endurance, researchers are now promoting the art of dynamic stretching, found to be exponentially more effective in a true warm-up.

What is Dynamic Stretching?

Dynamic stretching is the act of loosening the muscles and tendons, expanding the joints' ranges of motion, and increasing blood flow. There are a number of exercises that accomplish this task, some of which include straight-leg march, handwalks (informally known as inch-worms), forward lunges, backward lunges, arm circles, squats, heel walking, forward inverted hamstring, vertical power skip, and carioca.

Why is Static Stretching Detrimental to Performance?

Static Stretching, although it elongates the muscle, actually weakens it. It also causes a "neuromuscular inhibitory response," meaning the stretched muscle(s) become(s) less responsive, being counterproductive to the main purpose of a warm-up. This effect lasts for around 30 minutes post-stretching. One may perceive an increased readiness for athletic performance as they can stretch farther and farther as they hold the stretch, but in reality this is merely their increased mental tolerance for the discomfort.

Although the benefits of dynamic stretching put somewhat of a damper on my celebration, as I am impatient and will have trouble incorporating it into my training, I can certainly find happiness in laying to rest pre-workout static stretching.

Is There a Time and Place for Static Stretching?

Although static stretching prior to a training run or race is not recommended, there is something to be said about performing such exercises post-workout. One shoudn't entirely forego static stretching, as it may indeed help prevent injuries when performed after exercise. Of course, it also increases flexibility and range of motion.

In essence, if you haven't already, try incorporating dynamic stretching pre-workout and static stretching post-workout for optimal effects - even if you're a self-proclaimed stretching-hater such as myself.

"Nobody Makes Me Bleed My Own Blood!" -White Goodman, Dodgeball

2009-03-12T23:27:00.011-05:00

If you can dodge a wrench, you can dodge an injury. Or, maybe not. Unfortunately, the movie Dodgeball's philosophy does not necessarily apply to us runners, for whom no amount of pointlessly dodging wrenches will lessen the chance of injury.

Those of you who have had or are currently dealing with a debilitating injury know how frustrating it is, waiting and cross-training with your fingers crossed, wishing you could will the body's seemingly never-ending healing time to speed up. If you've been running for very long, it is likely you've had experience with a number of injuries. As I was, you may be excited to hear of a treatment called platelet-rich plasma (PRP) therapy that could potentially revolutionize sports medicine.

What is Platelet-Rich Plasma Therapy?

PRP therapy essentially involves extracting the patients blood, placing it in a centrifuge to isolate the platelets (microscopic image shown at left) in a concentration 3 to 10 times that of normal blood, and injecting around 1 to 2 teaspoons of the substance into the injured area. Because of its high platelet concentration, it has the ability to spur the production of new bone cells or soft tissue. Also, the clotting that platelets are known for does not occur in areas like ligaments in tendons because these structures are not well-vascularized, or not accustomed to receiving blood otherwise.

Pros and Cons of PRP

The treatment is not appropriate in all cases, but it is a good non-surgical alternative to "problems that don't have a great solution," according to assistant professor of orthopedics at Stanford University Medical Center, Dr. Allan Mishra. In addition, the procedure costs $2,000 - a seemingly staggering amount, until one compares this figure to the typically $15,000 or more of surgery. It is also possible that, once the therapy has become more commonplace, insurance companies would cover PRP and make it a first course of treatment.

Also on the positive side, the non-surgical PRP is much less likely to cause infection, doesn't cause scarring, has a shorter recovery time than surgery, and takes a mere 20 minutes.

But, hold your horses ladies and gentlemen, because like everything, this procedure does have a down-side. Unfortunately, despite the great optimism with which the orthopedic community views the treatment, in an estimated 20% to 40% of cases, PRP is ineffective in treating the injury.

Although still in an experimental phase, as it's not yet fully available in clinical settings per patient request, it implies great prospects for athletes who find themselves hindered by stubborn, nagging injuries. Introduced in the 1970's, platelet-rich plasma therapy only recently began to receive media attention in light of new technological advances, as well as Pittsburgh Steelers players Hines Ward and Troy Polamalu finding great success with treatment two weeks prior to their Super Bowl game. Their stories truly illustrate the promises PRP makes for many athletes sidelined by an injury.

Ward, having a medial collateral knee ligament tear (which has a roughly 4-6 week healing time) treated with a combination of PRP, intense rehabilitation, and hyperbaric oxygen therapy, was able to make two catches in the big game. Ward's teammate Polamalu had a strained calf and was also treated with PRP. Polamalu was deemed well enough to play in the Super Bowl, in which he intercepted and returned the football for a 40-yard touchdown.

What Does This Mean For Runners?

Many runners have a hard time relating their own sport to that of football, but PRP's application promises a method of rehabilitation that reaches across the expanse of many sport-related injuries. This therapy is music to my ears after having endured my fair share of injuries, most notable of which was a metatarsal stress fracture that lingered for several months. I know that now, if someone gave me the opportunity to have PRP therapy and "bleed my own blood" (according to White Goodman from Dodgeball) in the midst of a nasty injury, I'd put my fear of needles aside for my love of running.

Fast Food...Literally

2009-03-10T17:51:00.011-05:00

If you're as loyal to Runner's World magazine as I am, you've likely received the April 2009 issue and read the "Shrimp Scamper" mini-article, highlighting the amazing four-hour treadmill trek of a very athletic, four-inch shrimp.

Oddly enough, this experiment was conducted in 2006, but it just began receiving significant media attention when the video of the shrimp running on the treadmill was leaked to the World Wide Web. Researchers began by injecting a pathogenic bacterium called Vibrio campbellii into a shrimp with the intent of observing how it influenced the organism's performance. Of course, there was also a healthy control shrimp, which is the star of numerous YouTube videos, running to triumphant tunes like "The Final Countdown." A duct tape backpack was even fashioned to try slowing down the relentless crustacean runner, who kept at it for a great while despite the added weight. It was apparent that the sick shrimp's endurance was significantly reduced in comparison to the healthy shrimp.

From these results, Pacific University scientist David Scholnick concluded that infection impedes on the shrimp's "ability to migrate, find food, and avoid being eaten." The experiment also has a great coorelation to many prominent environmental issues of today and their potential implications.

Human-related activities and agricultural run-off have significantly increased the amount of bacteria found in ocean water, which, as the study illustrated, could decrease the shrimp and other sealife's survival capability. Thus, conservation of water and other resources and general should be a higher priority on everyone's list, for the sake of not only marine life and their habitat but the coming generations of humans as well.

With this in mind as I lathered up my hair with shampoo in the shower, I sped up, shaving about two minutes from my usual shower time. I may have even set a shower PR! I am taking blog space to encourage you fellow runners to take small measures to conserve in a sport where water is generously used (in hydration, showers, and washing dirty running clothes), shoes are frequently thrown out, and gas is often consumed (to/from races and/or trails).

To all skeptics, environmentally-friendly measures do not include the trots you may have left to the soil on a gastrointestinally-upsetting run. Even the slightest bit of energy towards this cause, if exerted by large numbers of runners, would add up into a much more positive result overall.

Although I still have wide room for improvement in my efforts to conserve, continuing to take action towards this cause may just put me on the road to becoming the Usain Bolt of showering. You may not want to "go green," but I encourage you to "go blue" in an attempt, however minute, to better the habitat of our wee shrimp friend and all future generations of runners.

Spring Backward!

2009-03-08T10:39:00.015-05:00

Several days ago, I stepped outside in my typical winter running fashion: 3 long-sleeved top layers and a pair of shorts over Under Armor leggings. But something didn't feel right. Once my Garmin finished locating satellites and I set off on the trail, I realized I was incredibly over-dressed as I began to swelter beneath the numerous layers I had grown accustomed to toting. After I finished my run in temperatures that seemed to mimic a heat wave, I hopped into the car and read a whopping "60 degrees F" on the thermometer!

The transition from winter to spring is usually strange and unpredictable. Just last night, people nationwide set their clocks an hour forward for Daylight Savings Time, a precursor to spring. This morning, however, I woke up to a mixture of sleet and snow pattering at my window. Therefore, in the spirit of spring and the many oddities it brings, it seems an apt time to discuss the world's strangest races.

You've probably run a 5 or 10k before, and if you're a hardy soul, maybe even a marathon. Perhaps you saw some other runners dressed up in goofy costumes and thought it to be an odd experience. But you don't know the true meaning of "strange" until you compete in one of the following races.

Krispy Kreme Challenge

Many people seem to love Krispy Kreme donuts. But see how much they like them after running 2 miles to the local Krispy Kreme, eating 12 donuts, and running another 2 miles back to the start, all while struggling to not toss their "donuts" in less than an hour. This is a race that, as director Peyton Hassinger notes, attracts many types, whether it be "hungover college kids" or "moms with strollers."

Why do something so silly and nausea-inducing? The profits go to the North Carolina Children's Hospital, so it's for a good cause. It's popularity has sky-rocketed, as the number of race participants has grown from 12 in 2004 to 3,000 in 2008.

Fun Fact: The boxes used for the challenge, when stacked, would erect a "building" of cardboard over 16 stories tall.

World Naked Bike Ride

Biking is a great way to cross-train! So how about biking...in your birthday suit? Racers can show off their stars and stripes by biking naked through the capital of the United States in this race, which promotes alternative transportation and discourages everyone's dependence on oil. Patriotism at it's best, I say!

Unofficial Motto: "Less gas, more ass!"

High Heel Drag Race

While you're biking around D.C. indecently, you can head on over to the High Heel Drag Race, where you will witness more than 100 drag queens decked out with crazy hair, costumes, and attitudes. The race spans two blocks where participants walk, run, or sashay to the finish in stilettos or go-go-boots. The prize for this grueling feat? A silver slipper trophy.

Fun Fact: Admission is free!

The Cheddarhead

On New Year's Day, in Atlanta, Georgia, 200+ runners line up to compete in a race that is quite "multi-sport." The Atlanta Hash House Harriers have devised a race "course" in which one must down several beers, run several miles, bowl several frames, and finish with a large-scale polka dance party. If you're into drinking, running, hitting the bowling alley, and dancing, this race just might be for you! However, I'd only recommend entering if you're an extremely fast runner, as this event has attracted the attention of the Atlanta police on several occasions.

Fun Fact: The

Hash House Harriers claims itself to be "the world's most eccentric running club." The Atlanta Hash House Harriers is just one of many of 1,879 hash groups in 1,223 cities in 183 countries. They even have a "Hash Bible."

Geezer Pleezer

The purpose of this somewhat politically-incorrect race is to, essentially, chase down the elderly. It spans 4 miles, a distance over which participants aim to chase down everyone that's older than them. Of course, this wouldn't be fair if they all started at the same time, now would it? Instead, racers are staggered according to age. Head-starts are given in proportion to one's age, so the older you are, the larger head-start you receive. Regardless of age or gender, first one across the finish line wins. I find it rather ironic that such an age-segregated race would end with such an egalitarian finish, don't you?

Fun Fact: The top 10 finishers get chocolate.

Another Fun Fact: The 2009 winner was a 75-year-old male. As Tina Turner might comment, "What's age got to do, got to do with it?!"

Next time you're looking for a race, try an oddball. Instead of springing forward with the rest of the mainstream spring races, try springing backward to stand out from the pack. Who knows, you might be amazed how much "fun" it is trying to hold down a dozen donuts.

Say "Yes!" to Smoking!

2009-03-06T18:46:00.013-06:00

...your competitors, that is. Unfortunately, racing with success is something that no amount of pre-race rituals, carb-loading, or lucky pairs of underwear will help you achieve. To reach your maximum potential and sense of accomplishment that ensues a hard race, preparation is key. Steve Prefontaine put it best when he said, "If you fail to prepare, prepare to fail." But even the most physically-prepared runners can overlook the single, most significant form of preparation in their training, which is that of the mind.

Most people have heard the saying "Running is 99% mental." Some of you may be skeptical, wondering, "Then why does it hurt so much?!" Scientifically speaking, that great sense of discomfort you feel when you're pushing yourself to the limit truly is a matter of the mind. A lot of it is all in your head, despite that familiar burn you feel emanating from leg muscles you never even knew existed.

In a sense, fatigue is a sensation the brain produces as part of a survival mechanism, as proposed by "The Central Governor Model" theory. This fatigue ensures one will not deplete their ATP (AKA "Adenosine Triphosphate" and used by the body for energy) supply, for if ATP were hypothetically used up entirely, the muscles would go into a permanent state of contraction (paralysis). Thus, the exhaustion one feels near the end of the race is a result of the brain involuntarily decreasing muscle fiber recruitment to prevent any possibility of ATP depletion.

Training, of course, increases the brain's physiological ability and electrical output to these muscles for more prolonged durations of time. However, this accounts for only a portion of the supposed 99% of the mental part of running. While this brain mechanism is subconscious, there are many things a runner can consciously do to optimize your times and achieve the PR's so many of us strive for on race day.

As cliche as it sounds, optimism is a significant aspect of a winner's mentality. You must feel confidence that your solid training foundation will serve you well. It is a good idea to incorporate speedwork into your training regimen that mimics race effort, which will increase your efficiency come race day. Aside from the infamous "off-days" we all have, positive thinking and envisioning success are truly underestimated, yet extraordinary, forces. Also, it sometimes helps to think of the race, regardless of the distance, in segments that seem more surmountable.

As much as I love running, it's certainly difficult to "bask" in the pain of a race, so I often find myself looking desperately for distractions. Among these include playing songs in my head (in rhythm with my stride), counting my steps, finding successive objects along the course to pass by and pull me along, and looking for my supporters at various places throughout the race. However, the tug-of-war between trying to dissociate oneself and monitoring your pace and physical conditions is a struggle in which one must find a balance.

Personally, I find it helps to use logic to maintain a level-head among the discomfort, nerves, and ornery little butterflies furiously flapping in my stomach so often induced by a race. For example, it always calms me to realize time will pass, regardless of whether or not I'm racing. I may feel pain in the midst of it, and though it may seem like an eternity, it will inevitably end."

In addition to logical and optimistic thinking, one must be a realist. A great coach once told me, "Embrace the pain." Yes, that's right. Fully allow yourself to feel the uncomfortable waves of fatigue, accepting and inviting them, for you must realize a race is not suppose to feel good.

And lastly, the sometimes inspirational, sometimes notoriously cheesy, running quotes can give a dragging psyche the boost it needs to pull through. Sometimes I'll take a short, yet meaningful phrase, and write it on my hand to be able to glance at later when I'm in the thick of physical and mental strife.

The moral of the story is that running certainly is 99% mental, hence to only physically prepare would be robbing oneself of an exceedingly important aspect of training. Training the brain is as essential as training the muscles and cardiovascular system. Once you've developed a mind and body of steel, try drinking a little too much water beforehand. I can tell you from personal experience, that will definitely give you a competitive edge.

The Battle of the Sexes

2009-03-05T08:13:00.011-06:00

From the moment any runner is born, typically their parents have already picked out gender-specific clothes, toys, and rooms for the young tot. These often serve as indicators to others as to whether the androginous, nearly-bald baby is male or female, because any confusion between the two could be interpreted as insulting to the mother and father, who are usually quite conscious of their baby's appearance at all times. What is my point? I received two X chromosomes, simultaneously rendering me female...and physically at a disadvantage to male runners whose potentially lightning-fast times I can only wistfully aspire to come close to achieving.

Don't get me wrong, I am all for feminism and proud to be female (Are you with me, ladies?!). But I'm starting to wonder if it is, in a sense, a running curse. Yes, I can get very fast and aim to set PR after PR. Yet, males at the same fitness as I can simply run at a faster pace. To you boys, indeed, I find myself a tad jealous of your capabilities, all the while trying to accept my standings amongst females to whom I am more comparable.

But my fellow gals, do not despair! There is a reason for this annoying, yet very scientific, disparity. One of the more obvious is that women have a higher percentage of body fat than men, and are sometimes shorter as well (thus taking shorter strides). Testosterone, the prominent sex hormone of males, increases both the production of hemoglobin (a protein that carries oxygen) and red blood cell concentration in the blood. Conversely, estrogen, the female sex hormone, does no such thing. Therefore, each liter of a female's blood contains about 130-140 grams of hemoglobin, dwarfed by the significantly higher 150-160 grams/liter of hemoglobin in the blood of a male. In essence, if you have an X and Y chromosome, your blood will produce roughly 11% more oxygen than that of us females.

Of course, being male does not guarantee you speed, strength, and endurance. These depend on a myriad of other factors, such as diet, training, and genetic endowment, to name a few.

Essentially, comparing the race times of boys and girls is like comparing apples to oranges. Although it is not an exact science, I found a rough conversion calculator when looking at varying times of the two genders in track and field performances. If you're curious, I encourage you to compare some of you PR's with what the approximate equivalent would be of the other gender.

In conclusion, as a female, it kind of sucks to have been given the shorter end of the stick. If only biology had put both genders on a more even plane. But it didn't, so it is something one must come to terms with. As I mentioned earlier, however, that label of "male" does not necessarily guarantee one will be a great runner. So, in the words of Shania Twain, "Man! I feel like a woman!" Although I may be stuck behind with the view of you boys' butts on the track, I still take pride in myself and my running. Maybe, just maybe, you'll be seeing my rear end in the near future.

Chicken Noodle Soup For the Sole

2009-03-02T11:59:00.006-06:00

I must tell you, several days ago, it was that time of the month...

TO GET NEW RUNNING SHOES!

With the mileage I put on my shoes, I was overdue for another shoe purchase to rotate into my collection of running footwear. Unfortunately, shoe-shopping is an activity I have long dreaded, as I have a great aversion to shoe salespeople. No offense if you are one, but honestly, I like to peruse and deliberate my weighty shoe decisions alone and uninterrupted. Thankfully, however, I was able to (as quickly as was humanly possible) find a third pair of the same running shoes that have served me well over the past months. These Nike Zoom Elite+ shoes have been ever-faithful to my feet, who are so grateful for the firm, yet comfortable, ride these shoes provide on every run.

I knew it was time to switch my running shoes because my handy dandy Runner's World Training Log told me so. But you know it's time to rotate your running shoes when they look like this:

These are the first known running shoes, dating back about 10,000 years ago. For the record, they're on display at the Museum of Natural and Cultural History at the University of Oregon.

Unfortunately, the owner of these shoes probably put a lot more mileage on them than today's podiatrists would recommend! This person obviously didn't have access to modern sports stores, where he or she might have been delighted to find a myriad of footwear options to comfort their presumably weary, calloused feet. And, if I were a guessing person, I'd venture to say he/she had neither the luxury of comfort nor the means of fashioning a sock-like apparatus to protect their feet against what appears to be a texture resembling that of sandpaper (sagebrush bark, to be exact). If only I had a time machine, perhaps I'd go back and hand the poor guy/girl a blister band-aid!

So let this be a quick reminder, runners, we're not living in the dark ages. Replace your shoes every 300-400 miles, because, unlike the faceless owner of the ancient "shoes" above, you have access to those wonderful sports outlet stores like Sport's Authority and Scheel's. Take care of your feet so as to avoid injury!

Personally, a blister (which, as I mentioned early, can be soothed by a blister band-aid) as a result of a new pair of shoes is a bullet I'd be willing to take to avoid an injury that could put me out of commission for weeks. This is probably the only time in my life I will be recommending this, but people, take the bullet! Next time you think about walking by the shoe section empty-handed (as I so often do), think of our 10,000-year-old fellow runner who would have (literally) loved to walk a mile in your shoes.

The "Bar" Exam

2009-03-01T11:00:00.008-06:00

If there's one thing you'll learn from a glance in my pantry, it's that bars have a special place in my heart. I have bars coming out of my ears. I have boxes of bars piled so high, you'd think I was planning for the end of the world. There are 3 flavors of Fiber One bars, Nature Valley granola bars, Quaker toffee almond granola bars, Luna bars, Luna Sunrise bars, Clif Z-Bars, Soy Joy bars, and a handful of "reject" bars I never polished off. Perhaps one could even venture to call it a collection?

I must say, however, I am partial to those of the Luna, Luna Sunrise, and Clif Z-Bar varieties.

Luna Bars are Out of This World!

The Luna and Luna Sunrise lines are both great because they sell a wide selection of flavors. Most of them include a soy rice crisp that comprises the bulk of the bar, along with a sweet layer along the bottom and, in the Sunrise flavors, a fruity layer across the top. Although I am indifferent when it comes to high fructose corn syrup, I know that for some, HFCS's mere existence is criteria enough to shy away. For such individuals, you can sleep well at night knowing this ingredient is something neither Luna nor Luna Sunrise bars contains.

Pros:

No HFCS or artificial sweeteners
3 g fiber/Luna bar or 5 g fiber/Luna Sunrise bar
Good source of (soy) protein, low glycemic index (32-50)
Many flavors include various seeds and nuts
Nutritious with many vitamins and minerals
No bad after-taste
Contains whole grains
Some flavors come in mini versions
Portable, fast nutrition

Cons:

A bit pricey (although, see a previous post, "Running the Numbers at Wal-Mart and Target", for ways to save)
Sticky to hold
Advertising is geared toward women, when men can just as easily benefit from eating these

Best Flavors:

Luna Sunrise Blueberry Bliss
Luna Sunrise Strawberry Crumble
Luna Cookies 'n Cream Delight
Luna Chocolate Peppermint Stick

Worst Flavor:

Caramel Nut Brownie

Clif Z-Bars Put the "Z" in "CraZy Awesome!"

Ladies and Gentlemen, contrary to the box's advertisement and what Trix would have you believe, this bar is not just for kids. Clif Z-Bars have a wonderfully oaty, dense taste and a perfect proportion of flavors at your tastebuds' disposal. If you have not tried them before, I say get up from your computer NOW, put your keys in the car, and drive to the store to pick up a box! Hurry, time's a tickin', because you should not waste another minute of your life not knowing what you're missing.

Pros:

Dense and oaty
No bad after-taste
Sweet without being too-sweet
Portable and fast nutrition
NOT just for kids!
Excellent source of many vitamins and minerals
3 grams fiber/bar
No HFCS
No hydrogenated oils
Organic

Cons:

A bit pricey (again, see the previous post "Running the Numbers at Wal-Mart and Target" for cheaper deals)

Best Flavors:

Chocolate Brownie
Chocolate Chip

Worst Flavor:

Apple Cinnamon (truly the worst flavor...I DO NOT recommend it!)

I am a bar fanatic, but I must admit, there are still many flavors I have yet to try. These include Luna's Berry Almond (it's consumption is pending, as there is one calling to me in the pantry), Iced Oatmeal Raisin, Chocolate Raspberry, Dulce de Leche, Chai Tea, Peanut Butter Cookie, Chocolate Pecan Pie, and Toasted Nuts 'n Cranberry. That's 57% of the flavors I cannot account for! In the Clif Z-Bar department, my local grocery store, which is selective in the flavors it carries, has robbed me of the oppurtunity to evaluate the Spooky S'mores, Blueberry, Honey Graham, and Peanut Butter Z-Bars. So my question for you, reader, is: What are your favorite flavors and why?

As you can see with the Luna, Luna Sunrise, and Clif Z-Bars, the pros far outweigh the cons. And remember, Clif Z-Bars can be enjoyed by anyone of any age, just as Luna bars are far from being gender-specific. Luna says their product is the "entirely whole natural nutrition bar for women." Psh. I say real men eat Luna bars!

Use Protection!

2009-02-27T23:26:00.010-06:00

No, I'm not talking about that kind of protection! I'm talking about this kind of protection:Summer is fast-approaching, so it seems an apt time to discuss two equally important sun related issues:

Protecting skin and eyes from the sun's harmful rays
Getting enough sun exposure for vitamin D synthesis (important in calcium absorption)

If you live north of Atlanta, you won't be obtaining any vitamin D from the sun during the winter because the sun never reaches the height in the sky necessary for its ultraviolet B rays to penetrate the Earth's atmosphere. This means you need to increase your vitamin D intake from other sources to maintain good calcium absorption. Sun exposure for roughly 10 minutes per day is the preferred means of getting enough vitamin D if you're in the right climate and latitude to take advantage of ultraviolet B rays. Much more than that during UV index peaks is putting yourself at considerable risk for sun damage. Runners should schedule their training and sun screen application with these facts in mind.

When choosing a sunscreen for running, it's better to opt for those labeled of the "sports" or "spray" varieties, which usually feel a tad less greasy and are made more specifically for your activity, often claiming to be both water- and sweat-proof. Ensure the sunscreen protects from both UVA and UVB rays, reaching more thoroughly across the UV spectrum.

Apply the sunscreen at least 30 minutes before going out on your run, and if you plan to be out on a run for longer than 2 hours, you might consider bringing some with you or planting a bottle along your route to reapply it. Use SPF 15 or higher, even on a cloudy day.

I must admit, however, I am not the most diligent when it comes to sunscreen application before running. I aim to improve and make it more of a habit, though, as it's just as important as the measures I take to prevent injuries, stretch, and practice other preventative measures to optimize my running and health.

Runners, we run many a race for causes such as skin cancer, so I think it is, in a sense, our duty to be better examples and "practice what we preach."

No, we can't stop there. Protecting yourself from the sun includes your eyes, which, if left exposed, can develop cataracts, pterygium (tissue growth on the white of the eye that can block vision), skin cancer surrounding the eyes, and/or degeneration of the macula (the part of the retina near the center, where visual perception is greatest).

Personally, I have a pair of Smith Factor polarized sunglasses that include yellow, clear, dark brown, light brown, and black interchangeable lenses. Adidas, Nike, and Oakley are some other brand options as well if you're looking around for a good, sturdy pair. Sunglasses, depending on which ones you get, can be kind of pricey, so make sure you look for the best deal and weigh its fit, feel, lightness, sturdiness, features, and appearance into your decision before buying. Of course, also make sure they block 99 - 100% of UV radiation.

Forrest Gump may not have worn sunscreen or sunglasses, but Lolo Jones certainly does! 'Atta girl.

"The One Where Phoebe Runs"

2009-02-24T12:03:00.008-06:00

As I watched Phoebe (AKA Lisa Kudrow) running - or rather, flailing - wildly through Central Park on a Friends re-run (which, might I add, just might be the greatest sitcom ever!), I began to think about running form. Is a "good" running form imperative to get from point A to point B in the most timely manner?

Often I see people outside, perhaps along the street, cruising along in a relaxed jog. Some have strides very different from mine, and I note that others seem to move rather inefficiently (i.e. expending unnecessary energy). However, talking to one of my friends who has a self-proclaimed "awkward" gait, I wonder how applicable the typical don't-swing-your-arms-over-your-midline advice can be in a sport where individuals' strides are anything but universal. When asking my said friend to elaborate on her evaluation of herself, she explained that despite her many futile attempts to emulate the pristine stride we see in televised, elite races, her body simply wouldn't respond. Because of how she was built, it was physically impossible to run in such a fashion.

This thought brings back part of a previous blog, referencing the role of DNA and genetic endowment in one's running potential. Is it possible to force the commonly-prescribed running form on someone who doesn't have the means to do so? Is this setting people up for failure, discouraging those who don't fit the "runner's mold?"

Jeff Galloway offers some very good advice on improving running form, yet not at the expense of your natural stride. Some of his tips include a good posture (without a forward/backward lean), staying close to the ground without excessive bounce, and focusing on stride frequency rather than stride length. Looking ahead is also important and can help promote a good posture. Eliminating tension in the shoulders, hands, and even face allows you to have a more relaxed stride. Galloway also gives a drill you can perform 1-2 times/week to isolate and improve stride frequency and foot turnover:

"As runners become faster, their stride length decreases. Therefore, the way to get faster is to increase the turnover of feet and legs. Even those who lack a fast bone in their bodies will benefit from turnover drills because the teach the body to find a more efficient motion.

The Drill

After a slow 1-mile warm-up, select a level and traffic-free stretch of road, trail or track. Without picking up your speed, count the number of times either your left foot or your right comes down in 30 seconds. Jog or walk for a minute or so and then run back, counting again for 30 seconds, with the goal of increasing the count by one or two. Repeat this four to six times, with the same projected increase each time but without a significant increase in effort."

Aside from speed, another reason one should aim to improve their running form, whether they be competitive, recreational, fast or slow, is to lessen the occurrence and frequency of poor-form-related injuries. With the exception of engrained biomechanics, consciously checking yourself to correct controllable factors in your form can make you both a more economical and less injury-prone athlete.

Running Planet has a list of ten pointers to help anyone achieve a more efficient and smooth stride:

Foot Strike Under Your Center of Gravity

Flat-Footed Touchdown (i.e. landing on neither your toes nor your heal)

High Cadence ("Try to attain a stride rate of 90 strides/minute at all running velocities.")

Dorsi-Flexed Foot (i.e. raising your toes. This "puts your foot in the proper position for a flat-footed touchdown, pre-stretching your calf to maximize energy return, and are also encourages a “triple response” in which your knee and hip flex into proper running stride position.")

Low Ground Contact Time (Strength training and plyometrics will decrease ground contact time by developing stronger, more powerful muscles)

High Heel Kick (Running Planet cautions, "You don’t need to artificially pull your heel high. Just stay very loose and relaxed. Let the natural motion and momentum of your stride pull your heel high.")

Backward Arm Drive (Forward arm drive may promote over-striding and unnecessarily wastes energy.)

Bent Knees ("A common mistake many runners make, especially when trying to increase their speed is to reach out with a straight leg. A straight leg will cause the braking effect as well as drastically increasing the amount of impact stress on your knees and hips. Keep your knees soft and slightly bent.")

Slight Forward Lean (Don't lean at your hips, but instead, your entire body. The lean should be very slight.)

Run Easy (i.e. maintain a relaxed, smooth position that is comfortable and natural.)

If nothing else, I hope you take at least this from everything above:

Rachel Green: It's just the way you run is a little...
[waves her arms like crazy]
Phoebe Buffay: Oh, yeah. Well, I wasn't embarrassed running next to Miss "Ch Ch Ch"
[imitating Rachel]

In other words, for your sake and everyone else with eyes, please do not run like Phoebe. However, do not be too rigid and self-conscious of your running form like Rachel (AKA Jennifer Aniston), because if you relax and make a habit of more efficient techniques to the best of your ability, your body will likely begin to fall into a natural and comfortable stride.

Something to ponder on your next run.

From Nude to Nike

2009-02-20T11:31:00.011-06:00

A large number of people tuned in this summer to watch the 2008 Beijing Olympics, cheering on many of the poster-names of the games, like Michael Phelps (in his "pre-bong" days) or Shawn Johnson. If you are a runner, you most likely witnessed or heard about the marathon or other track events.

When you think of the runners who pioneered in Olympic competitions of ancient Greece, beyond knowing they often ran without shoes or clothes, do you truly know the origins of the sport? I think everyone should be familiar with their roots, and as a runner, that includes those runners that came before us - in this case, roughly 2,785 years ago.

Nowadays we run for recreation, competition, stress-relief, health, and a multitude of other reasons. Ancient runners, specifically those in Greece, used running for needs obsolete in modern times, such as the common battle, the transmission of messages, honor, and the physical fitness demanded by the militant mindset of city-states such as Sparta.

The Greeks did not believe in a pleasant after-life, so many ran for honor in the Olympic games, as the victor of one or more events was permitted to establish a statue of himself in the middle of his city, which included his name, event(s) he won, and a short quote. With this honor, they could live on forever in the memories of others.

Earliest records suggest the Olympics began in 776 B.C. and continued until about 393 A.D. As far as athletic nudity goes, this tradition was introduced in 720 B.C. for unclear reasons, although it is believed this practice elaborated on celebrating the achievements of the human body. Perhaps they were also more aero-dynamic?

Athletes had to be young, free men who spoke Greek. Before competing, they were required to take an oath before a statue of Zeus stating they had been in training for 10 months, a time during which they were supervised by the judge of the Games in Olympia. Only a limited number of women were allowed to compete in the races if they were a virgin, ran barefoot, and wore specific dress. In addition, the Heraea Games were the first sanctioned event for women athletes in honor of the goddess Hera. Can I get a "Hoor-ah!" for the ladies?!

Originally, the Olympics only included the stadion, which was a short sprint estimated to have been between 192 meters - the distance Hercules (Herakles), the mythical founder of the Games, was believed to have been able to cover in one breath. Later around 724 B.C., an approximately 400-meter race called the diaulos emerged, followed by an estimated 5-kilometer dolichos four years later. The last foot race to be introduced was hoplitodromos, which imitated the speed and stamina needed for warface, as the athletes ran a single or double diaulos (400 or 800 meters) toting armor, a shield, and either greaves (armor that protects the shin) or a helmet that totaled a weight of 50-60 pounds.

As if the hoplitodromos wasn't punishment in and of itself, those who started early were disqualified and underwent a corporal punishment - a cushioned term for the more honest and descriptive way of saying "beating." Runners were not allowed to push, knock down, or hold other runners, as well as being prohibited from bribery or performing magic spells. Those who cheated in the games had their names etched into the Bases of Zanes (pictured at left) onto which statues of Zeus were built. These structures which were financed by the cheaters' fines and discouraged others from breaking such rules.

Although the marathon is included in today's Olympics, the Games of ancient Greece did not include any event of this sort. The marathon originated from an event in which Pheidippides ran 260 kilometers from Athens to Sparta in 2 days to request Sparta's assistance because the Persians had reached Marathon (490 B.C.). Sounds like the guy had it easy! In modern-day marathons, we run that distance in half the time.

Despite the large time disparity, these early runners and traditions have greatly shaped modern running. So next time you're running, imagine you're retreating in battle, or even carrying an imperative message to your destination. It might just make you run a little faster.

What You Can Learn From a Girl in a Snow Storm

2009-02-14T11:19:00.011-06:00

Few individuals can say they've run outside in a snow storm. As of yesterday, I can now raise my hand as one of the few, and proud, who have done so.

Yes, some may argue, doing so was probably on the stupid side of the crazy spectrum, but I'm a runner. We're all a little crazy, no?

For most of the run, I honestly couldn't see a thing with my eyes barely able to register my surroundings amid the heavy snowfall and fat snowflakes splashing onto my face. It was almost like God's dandruff was pouring all over the Earth. Dude, just take a shower next time!

I went on an out-and-back route, so on the way back, the only thing I was following was the slight definition of my previously-made footsteps in the snow.

As I ran, the most prominent thought I remember having was something along the lines of, "Why am I doing this?" Of course there was the very viable option of a treadmill. Or even cross-training on the stationary bike. But instead, I chose to brave the wind and quickly-accumulating snow. As I sit here now, I still wonder what my motivation was.

Where does self-motivation come from? What an interesting question.

Psychology 101 describes several different motivation theories, including the Instinct theory, Drive Reduction theory, Arousal theory, Psychoanalytic theory, and Humanistic theory. It seems I can attribute my adventurous, blizzard-like run to the Arousal theory, which Psychology 101 defines as, "Similar to Hull's Drive Reduction Theory, Arousal theory states that we are driven to maintain a certain level of arousal in order to feel comfortable. Arousal refers to a state of emotional, intellectual, and physical activity. It...doesn't rely on only a reduction of tension, but a balanced amount. It also does better to explain why people climb mountains, go to school, or watch sad movies."

Perhaps another source of motivation in the case of running stems from the Humanistic Theory. Psychology 101 explains this theory as the following:

"Although discussed last, humanistic theory is perhaps the most well-known theory of motivation. According to this theory, humans are driven to achieve their maximum potential and will always do so unless obstacles are placed in their way. These obstacles include hunger, thirst, financial problems, safety issues, or anything else that takes our focus away from maximum psychological growth.

The best way to describe this theory is to utilize the famous pyramid developed by Abraham Maslow (1970) called the Hierarchy of Needs. Maslow believed that humans have specific needs that must be met and that if lower level needs go unmet, we can not possible strive for higher level needs. The Hierarchy of Needs shows that at the lower level, we must focus on basic issues such as food, sleep, and safety. Without food, without sleep, how could we possible focus on the higher level needs such as respect, education, and recognition?
Throughout our lives, we work toward achieving the top of the pyramid, self actualization, or the realization of all of our potential. As we move up the pyramid, however, things get in the way which slow us down and often knock us backward. Imagine working toward the respect and recognition of your colleagues and suddenly finding yourself out of work and homeless. Suddenly, you are forced backward and can no longer focus your attention on your work due to the need for finding food and shelter for you and your family.

According to Maslow, nobody has ever reached the peak of his pyramid. We all may strive for it and some may even get close, but no one has achieved full self-actualization. Self-actualization means a complete understanding of who you are, a sense of completeness, of being the best person you could possibly be. To have achieved this goal is to stop living, for what is there to strive for if you have learned everything about yourself, if you have experienced all that you can, and if there is no way left for you to grow emotionally, intellectually, or spiritually."

I suppose, according to the Humanistic theory, those religious about running may be finding the motivation to run due to our "need for self-actualization." Perhaps this is where I find the motivation to run 6 days a week and devote a significant portion of my time, effort, and spirit towards a sport I feel is a part of the cliche, yet true, aspect of "living life to its fullest."

This is certainly something to think about. It is a curious phenomenon that we scramble to reach the top of this Hierarchy of Needs pyramid when its summit cannot be reached.

So next time you don't want to get out of bed to go on that run, and you want so dearly to smack the alarm clock that taunts you with its screech, think about what motivates you. Life will throw us all a number of snowstorms, and we must run through them.

What Does Your Deoxyribonucleic Acid Say About You?

2009-02-07T11:40:00.008-06:00

Whether you're a sprinter or a long-distance runner, researchers from the Australian Institute of Sport, the University of Sydney, and the Australian National University now claim they can determine if you're likely to be successful - or unsuccessful - in your sport. Genetic labs like Atlas Sports Genetics in Boulder, Colorado now offer such testing, aimed primarily at children 8 years old and younger, for the price of $149.

The genetic variation they search for is that of the ACTN3 gene, otherwise known as the "speed gene." This gene is thought to determine an individual's natural predisposition for endurance, speed, or a combination of both sports. ACTN3 causes the production of a protein, alpha-actinin-3, that regulates a greater function of fast-twitch muscle fibers, which are very engaged in speed and power sports.

Atlas Sports Genetics even claims, "In fact, one study found that every Olympic sprint athlete tested had at least one copy of the normal R577 version of the ACTN3 gene (Therefore produced the muscle alpha-actin-3 protein)."

There also haven't been any findings that suggest the absence of this protein adversely affects health, despite its possible athletic implications.

However, despite the many correlations between certain genetic traits associated with athletic ability among elites, the exception of a two-time-Olympian Spanish long jumper, who lacks the ACTN3 gene, attests to the reality that genes cannot entirely promote or deter athletic success.

Unfortunately, although genes cannot pigeon-hole a child into certain sports, parents and guardians can. Those who order the ACTN3 test are sent a kit in which they swab the inside of their child's cheek and send the sample back to the lab. An article in the New York Times reports, "The analysis takes two to three weeks, and the results arrive in the form of a certificate announcing Your Genetic Advantage, whether it is in sprint, power and strength sports; endurance sports; or activity sports (for those with one copy of each variant, and perhaps a combination of strengths). A packet of educational information suggests sports that are most appropriate and what paths to follow so the child reaches his or her potential."

Beyond indicating whether one's muscles are more suited for speed or endurance, I see nothing special that this test offers. If anything, it might prevent little Johnny from pursuing his passion for football because he lacks the R577X variant in both copies of his DNA, making his muscles more suited for endurance rather than speed/power sports. Parents might interpret test results in a rigid manner and push a child into the sports that, although their tot's DNA indicates they have potential in, the child may have no desire to compete.

I think Dr. Carl Foster, quoted in the New York Times, said it best. To determine if a child will be good at sprint and power sports, “Just line them up with their classmates for a race and see which ones are the fastest."

Would I pay $149, after I have discovered my passion for long-distance running, to potentially find out that my genes do not share the same love for my sport of choice? Certainly not. I don't care what my genes say I am predisposed to, because I'd like to think my mind and hard work can overpower the presence, or lack thereof, of this little protein. I will reach the highest fitness I possibly can, even if I will never become an elite marathoner. Like the Spanish Olympian, I believe I can surpass any genetic obstacles and make my own success.

The Running Gods Are Smiting Me

2009-01-25T11:50:00.007-06:00

crap [krap]
noun
1. vulgar : nonsense, rubbish

This was my first thought yesterday as, half-way through my 8-mile planned run, I began to feel pain directly below the site of my outer ankle. Or, what foot physicians refer to as peroneal tendonitis.

It began as an ache, really, that grew progressively worse over the course of several days. I, of course being the stupid individual that I am, blew it off as a minor thing that might accompany the stress of the 50+ miles a week I regularly run.

I was very wrong.

I've gone through injuries before, most noteably last summer. I was inflicted by tendonitis near the inner ankle, followed by two weeks off from running. A week later, I got a repetitive stress injury that came frighteningly close to a stress fracture. Thus, 6 weeks of no running was in my future, which meant 6 weeks of intense training on the stationary bike. Because I went back to running too soon, with the permission of my far-from-knowledgable-about-running podiatrist, this stress injury plagued me for many months after its onset.

This spring, it fully healed and I was running with an attitude of iron. Or perhaps of titanium alloy. You see, I was the "bionic woman," training as hard as ever. No injury could even catch me.

Unfortunately, yesterday was the moment of brutal realization: I am as susceptible to injuries. My bionic facade has been crushed, and my far-from-machine-like body has brought me to remember the physical and mental anguish of injury.

Today is a scheduled rest day, making it mentally easier to not run, but what about the day after that? And the day after that? I will evaluate my situation on a day-to-day basis, but in the face of denial, I realize deep inside that this may require a week or more to heal.

Perhaps not running as a result of injury should be dealt with the same mental strength as running. Instead of putting my energy towards running, I must temporarily direct it towards cross-training (i.e. biking) and healing.

There will be ups and downs along the way - times when I want so dearly to succumb to my running addiction - but for the betterment of my training, it is a duration as necessary to my training as a long run.

I may come back to read my own writing tomorrow, the next day...however many days I am out of commission. I need to take my own advice and put aside the hardcore runner within me until my peroneal tendons decide to cooperate.

Regardless of how I'm talking tomorrow, ranting on about my anger towards the running gods who seem to have so quickly turned on me, I will accept my fate as an oppurtunity to grow. Ironically, I posted a while ago about the meaning of patience. Looks like this is my chance to practice some.

Running the Numbers at Wal-Mart and Target

2009-01-18T14:49:00.014-06:00

After a 50.1-mile week (even without a long run), it is my rest day, which means my physical activity for today will consist of approximately 30 minutes of an ab routine...and grocery shopping. As a runner, I try to fuel myself properly, but there is a common misconception that eating healthy costs more. For today's post, I'd like to prove that wrong.

Inconspicuously toting my cell phone with me, I took a variety of photos of common staples in a runner's diet. I went to both Wal-Mart and then Target, at which I gathered a number of price comparisons and deals that could help you readers save money on good food.

Note: Depending on the time of year and Wal-mart/Target you go to, prices may vary.

Energy/Nutrition Bars

These bars pack a number of essential vitamins and minerals, not to mention they are very convenient. They're great snacks for runners who lead busy lives and can take advantage of easy, portable food.

1st Recommendation: Buy them in packs, not individually - they're usually much cheaper in bulk.

2nd Recommendation: At my local Wal-Mart, the energy bars in the grocery section of the store were about $0.40 cheaper than their identical counterparts in the health/beauty section (i.e. $4.97 versus $5.37). There was also less variety of the cheaper bars, but if you're not very picky, this would be the way to go.

3rd Recommendation: If you are not as busy, you can make your own granola/energy bars at home. This is likely the cheapest option if you can afford the time.

Wal-Mart Prices: (Grocery section) Box of 6 Clif bars: $4.97 (~$0.83/bar)

Box of 6 Luna bars: $4.97 (~0.83/bar)

Box of 4 Kashi Go Lean Crunchy bars: $6.12 (1.53/bar)

Target Price: Box of 6 Clif Z-Bars: $3.49 (~$0.58/bar)

Fruit/Veggies

Fruits and vegetables, depending on the season, can be expensive. However, during my investigation, I found some deals that I could definitely foresee saving a lot of money on.

1st Recommendation: Try to buy in-season fruits/vegetables, since they're usually cheaper. During more temperate seasons, you can often find great prices at your local farmer's market on many goods.

2nd Recommendation: Although this is not price- or savings-related, it's something you can keep in mind while purchasing fruits and vegetables. Aim to buy a variety of colors that indicate a variety of nutrients. Buy darker assortments of salad because in the case of green, leafy vegetables, the greener it is, the more nutrition it has. Opt for red or purple grapes instead of green, because as the derivatives of red wine, they also contain the antioxidant resveratrol, which is believed to be heart-healthy.

3rd Recommendation: If your favorite fruit is out-of-season, sometimes you can also find it in the freezer section (for example, strawberries, blueberries, raspberries, diced peaches, etc.).

Wal-Mart Prices: Apples: $1/lb. (of golden delicious and gala varieties)

Strawberries: Under $3.00/16 oz. carton

Bird's Eye Valley Fresh Vegetable Steamers: $1/12 oz. bag

Protein

Of course, runners need protein to help build lean muscle mass and to recover after hard workouts in which we demand a great deal of our muscles.

1st Recommendation: Vegetarian, vegan, and omnivore runners alike need sources of protein. So don't skimp on this vital aspect of nutrition, regardless of your dietary specifications. For those who don't eat meat, reach for alternative protein in the form of nuts, peanut butter, tofu, tempeh, dairy products, whole grains, legumes, soy meat, and/or whey protein shakes.

Wal-Mart Prices: Skim Milk: $1.13/quart
Silk Soy Milk (light, chocolate, and original): $2.74/quart
Blue Diamond Oven-Roasted Almonds with Sea Salt: $3.97/8 oz. container
Smart Balance Omega Chunky Natural Peanut Butter: $2.73/16 oz. jar

Carbohydrates

You can't forget about the carbohydrates us runners so love to eat. Whether it's preparing us for a grueling race or replenishing our glycogen stores after a hard workout, carbohydrates are a must-have for any runner.

1st Recommendation: When it comes to cereals, look for the key words "whole grain," "bran," or "oats." Yet remember, though, that bran cereals, while high in fiber, are not whole grain. On General Mills' cereals, look for the Whole Grain Label. Also, if you so adamantly resist replacing your sugary Lucky Charms, mix it with healthier alternative cereals or have it every once in a while. You can also mix cereal/granola and fruit with your yogurt to make a delicious treat.

Wal-Mart Prices: Kashi Go Lean Cereal: $2.98/box

Quaker Instant Oatmeal: 2 for $5.00 ($2.50/box)

Nature Valley Oats & Honey Granola Bars: $3.78/value pack box with 24 bars (~$0.16/bar)

Target Prices: Kashi Honey Oat Waffles: $1.99/box of 6 waffles

Kashi Strawberry Flaxseed Waffles: $2.14/box of 6 waffles

Long Run Fuel

For distance runners and marathoners, long run fuel is often used for runs over 75 minutes. Some consume specially-made products, such as Clif Shot Blocks or Gu, to replenish glycogen stores. On a budget, these kinds of items can add up in excessive costs.

1st Recommendation: One can use gummy bears or other candies on long runs, which are often cheaper alternatives.

Wal-Mart Prices: Haribo gummy bears: $0.97/bag

G2: $4.98/pack of 12 12-fluid oz. bottles

If nothing else, I hope my small-scale investigation made you more price-savvy and knowledgeable about the many possibilities healthy eating has, even on a budget. Cutting costs does not have to mean cutting nutrition.

"Happy Winds-day" -Winnie the Pooh

2009-01-17T13:42:00.008-06:00

Winnie the Pooh said it best. The winds were blowing pretty hard today from the North, which I ran through for most of the 8.5 miles I covered. Although, I'm thankful I can say, "BUH-BYE!" to the malevolent arctic weather we've had this past week. And while I'm at it, I might as well tell it to not come back.

Considering I do 2-a-day runs, I figured why not do a 2-a-day posting? It was a recovery run day, so I decided to try bringing my camera with me and have some photo fun while I was at it.Between the occasional pause and picture snap, I thought about impatience. I know it's a mindset that plagues me and many others, so I wondered how I got so into the sport of running.

It takes patience to pound out the many miles required to hone your fitness and hit the PR's we all strive for. It also takes patience to do speedwork as you run through the incessant, nagging part of your brain that wants to stop to cease the tsunami of fatigue. During long runs, which can last anywhere from 1-3 hours, it takes serious mental strength simply to occupy oneself with positive and introspective thoughts. Is impatience our attempt to push a fast-forward button on life, for which none exist?

Are we impatient throughout our lives to get through our lives? Do we run through life as if it is a race feeling the same impatience with which we regard that familiar feeling of fatigue? Maybe life is the one place we shouldn't apply our racing skills. Perhaps in the race of life, we should slow down to a walk. Or perhaps even pause for a couple of moments.

Instead of racing through life, maybe we should try to embrace that virtue that so many of us lack - patience. Steps off soapbox.

For the Love of Garmin!

2009-01-17T08:44:00.012-06:00

This little gadget has been almost permanently-attached to my arm ever since it was given to me as a present last summer. Several other updated models have also come out since then, but everything I could ever want in a GPS watch I have found in the Forerunner 205. It has freed me from the frequent trips to Google Maps. I no longer must make the drive to various running routes to closely watch the car odometer, attempting to approximate the mileage of a route.

Amidst some fellow runners who bear wrists naked to the privilege of a GPS watch, I've received comments such as, "Wow, that thing is huge! How do you run with it?!"
To all such inquirers, I answer you now. This handy-dandy contraption is only 2.72 ounces, a small weight to which I've become accustomed. Honestly, since I've learned the many slick capabilities of the Forerunner 205, I could care less about its size.

Browsing through some reviews, I also found one grievance pertaining to the side buttons, which this critic found to be difficult to push. Now I'll respond with my two cents. Unless you have sausage fingers and lack the strength of a butterfly, you shouldn't run into problems here.

According to the Garmin site, this particular model has a "GPS antenna around part of the wrist for a better view of the sky, and its high sensitivity GPS receiver provides improved tracking under trees and near tall buildings."

Garmin's advertising administration also couldn't resist adding, "Forerunner 205's courses feature lets you compete against previous workouts: you can compare your pace over your entire workout to your past performance over the same run. You can also use Forerunner 205 to train for your next duathlon or triathlon with multi-sport workouts, a feature that lets you seamlessly transition between sports without resetting the unit, so you can use it for running, biking and more."

Ah, but we can't forget about the newly-released Garmin Forerunner 405, available in black or green "to fit your style," says their site. The suggested retail price, $299.99, requires you to ante up much more than the 205, priced at $199.99.

However, it has more features, including "innovative ANT+™ wireless technology" that "automatically transfers data to your computer when the Forerunner is in range. No cables, no hookups." The 405 boasts the ability to wirelessly share workouts and courses with fellow users, in addition to offering an "optional foot pod to track your speed, distance and running cadence indoors when a GPS signal is unavailable."

As a self-proclaimed skeptic, I might have blown off these claims had I never been given a Forerunner 205. However, even I must profess my love for this little piece of technology. So for all you wide-eyed critics, whom I might have once been, I discourage you from knocking it 'til you try it. Despite my dislike for evangelism, I have become a firm believer in Garminism, and I hope you consider converting as well.

Nametag: "Hi, My Name is Breadcrumb Runner."

2009-01-16T13:56:00.007-06:00

Since we are "meeting" for the first time, it seems only appropriate to introduce myself. If it were in reality, all you might have to do is read a hastily-written name tag reading "Hi, my name is so-and-so." However, this is cyberspace. There are none such nametags here, so I thought I would fashion myself one (see title of post). If it were in reality, we also might shake hands nervously and verbally introduce ourselves. Perhaps I'd mention my interest in running, which you may (or may not) reciprocate. Perhaps this common ground would spur conversation. Assuming, reader, you are in fact a fellow runner - whether you be a beginner or pro, run recreationally or competitively - it is here, my anonymous internet running friend, I will begin my lengthy blogging journey and explore the depth of this sport that can be over-looked at face value.

Today I woke up, a day off from classes, in a wonderful mood. Yesterday and the day before I had to run chained to the infamous dreadmill, forced inside by the nasty arctic wrath mother nature thrust upon me. The temperatures, ranging from -6 to -22 degrees Fahrenheit with windchills hitting the -40's, were just not safe to venture outside in. Oddly enough, when I run on the treadmill, I find it actually feels more strenuous than when I run outside. At first I thought perhaps my running mechanics were much more adapted to outside running. However, I did some research, and found that the reason for this greater perceived exertion could be because I always set the treadmill at 1% incline (to "account for the lack of air resistance," as is widely believed). Read this article online: "The 1% Incline Treadmill Myth" It suggests that air resistance is negligible and only factors in at speeds close to sprinting, which might mean running at 1% incline actually makes the treadmill more difficult than outside. Maybe it's not just me!

I also found this in an internet discussion, indicating treadmill running requires more of the muscles and a higher stride frequency for equal distances:

"Reporting in Medicine and Science in Sport and Exercise, researchers evaluated the kinematics and biomechanics of treadmill running and determined that running on a treadmill increases the muscular demands made on hip flexors and knee extensors. The authors concluded that treadmill running might improve sprint times due to the extra effort of those key muscles. Other studies have shown that the treadmill requires a higher stride frequency because the treadmill pushes the rear leg forward and the advancing leg must plant more quickly. As a result, a faster cadence and shorter stride produces more steps per mile and the cardiovascular demands of running may be higher on a treadmill than outdoors at the same pace."

Although my hardcore, crazy-self might have had trouble resisting the temptation to trudge through the freezing winds, risking frostbite and hypothermia, I pondered this debate as I put one foot in front of the other on a treadmill set at 1% incline (just in case...)

Nevertheless, I had been looking forward to today. "Why?" you might be asking, "What would be so special about today?"

The weatherman was forecasting a high of 12 degrees today, that's what! I was very eager to run outside and bask in the relative "warmth" of midday.

Against the wind, flurries, and balmy 9-degree temperature, I happily adventured into the outdoors. On a favorite, familiar trail of mine, I ran 4.4 fartlek miles (began the first mile @ 6:45/mile avg pace, then transitioning to 6:00/mile avg pace), followed by a 3.7-mile treadmill cool-down. This brings today's total to 8.1 miles and brings to a close my (thankfully) brief, exclusive treadmill streak.

Note: Reader, if you are either a beginner to the sport or are unfamiliar with this word, "fartlek" is a Swedish term meaning "speed play." It is a type of speedwork, not flatulation of any sort. Now that we have cleared that up...yes, I give you permission to giggle childishly once more at the aforementioned word...we can continue.

Given that today was a speedwork day, I had fewer "profound" thoughts. All I told myself was, "GO." Although, perhaps getting outside helped stimulate some brain juices for some interesting ideas for tomorrow's post. Besides, today was merely our orientation.

Stay tuned.