Hakuna Matata!

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

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:

1. 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.
2. "Go faster!"
3. (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.
4. "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...

1. "Dig deep, you can do it!"
2. "Great pace, crank it out!" or, in the final stretch, "Kick it! Kick it!"
3. There simply is no made-over version of the third statement. Just don't go there.
4. 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.

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

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.