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

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

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?

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

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

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

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

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!

*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.