HAPPY TRAILS TO YOU!

Running on the same path can make for a mundane marathon training routine. Break up the monotony by changing the scenery and the terrain of your running. Good news, not only will this help keep your motivation up for your runs, it will help build your leg, foot, and ankle muscles. The uneven surface forces you to use muscles that don’t usually get too much of a workout on even surfaces. Running on trails or sand causes you to run slower, so don’t plan a lot of miles on these surfaces. Be careful with trail running, however, it is easy to twist an ankle if you aren’t careful where you step. If you’re lucky enough to live near a beach, hit the sand a couple times in the next few weeks. If you plan to do some beach runs, stay in the firm wet sand, and try to avoid sloped surfaces.

While we’re talking about terrain, if you’ve been doing much of your running on a treadmill to avoid the heat, be sure to get some miles on the pavement. You want to train your body to run on the race surface, and for most marathons, this means concrete. If you do all your training on a treadmill or on trails, your legs will suffer on race day from the shock of a hard surface. The treadmill and trails have a lot more cushion and absorption of the shock of impact, so you suffer from less joint issues. If this is you, start slowly building your running time on the concrete now. Be sure you do a couple long runs on the pavement before race day. Your knees and hips will thank you come mile 26 at Twin Cities.

Next week: Finish Fast!

Happy running,

Genevieve

Use your core!

After a long run, I just want to come home, have a huge glass of ice cold water, and sit. It's sometimes hard for me to get motivated to do some quick core work before I relax. But, a strong core is one of the most important things for a runner to have (right up there with good running shoes and a stick of Body Glide!).

The muscles in your abs and lower back make up your core. A strong core allows you to maintain good form, charge up hills, and push your pace at the finish. It can also prevent injuries - strong ab muscles can prevent the low back pain that some runners feel. A strong core also prevents unnecessary strain on the hips, knees, and other joints. It doesn't require tons of time - just 15 minutes or so three time per week.

There are several ways to work out your core, from the stability ball to yoga. There are a variety of DVDs and workout plans in magazines, like Runner's World or Shape. One of my favorite moves is the plank - it works your abs and back. Remember to change it up frequently to continue to get results and to take your time with each move to truly use your muscles.

Don't neglect your core - it can help you when you need it most!

Next week - the runner's runs.

Happy running!
Jennifer

SKIP, HOP, AND JUMP TO A BETTER RUN!

So, I have to confess, I do not practice what I preach, at least not always. I haven’t done plyometrics since my high school track days. But in my research for this post, I have decided I will start them up again. There really is no reason other than laziness that I haven’t been doing them, so from here on out, I plan to skip, hop, and jump through my marathon trainings.

If you aren’t familiar with plyometrics, they are essentially different ways to jump or leap, for more speed, strength, and running economy. If you played football, basketball, soccer, volleyball, really any sport in high school or college, you most likely did some form of plyometrics during your drill workouts. Plyometrics teach your body to push off the ground with more force, building more lower body strength, balance, and flexibility. This in turn, increases your running economy, or reduces the energy you use while running. This can result in less fatigue and a faster run time. Some studies have even shown plyometric training to have better results for runners than traditional strength training.

Use caution when adding plyometrics to your workout routine. You will want to gradually increase the amount of these drills that you add to your training. They are generally high-impact, so there is a risk of injury if you overdue it, or land in the wrong way. Trying to explain the different jumps over a blog seems a little daunting, so I have included some links to sites describing different plyometric drills and moves. I plan to add a plyometric session to my speed days, or if you’re lucky and have P90X workout videos, you can do the plyometrics video (the P90X one is a killer workout!!!) on a cross-training day.

For detailed plyometric drills or more information check these links out:

Animated Plyometric Exercises

Video Examples (Many of these are meant for sprinters, but the bounds, the box jumps, and the split lunge jumps are good for distance runners as well.)

Running Planet

Runner's World: Get a Jump On It

American Council on Exercise

SpeedEndurance (Article summarizing research that plyometrics may be better than tradition weight training for distance runners.)

Next Week: Hit the Trails

Happy Running,

Genevieve

Injury prevention

Something all runners go through at some point in their running lives is injury. It could be something fairly benign, like shin splits, or more severe, like a stress fracture. I have experienced hip problems in the past and know how frustrating it feels. You know you shouldn't run, but all you can think about it is how you need to and should be running. But, if you deny the injury, you potentially make it worse by continuing to run on it or compensate with poor form that leads to another injury. Here are some ways to prevent injuries from occurring.

1. Don't try to do too much too fast. There is a reason marathon training plans take 16 weeks and slowly increase mileage over time. One often used rule is increasing mileage by no more than 10% per week.

2. Listen to your body. It sounds self-explanatory, but as runners, we get so focused on the distance we are supposed to run, we ignore everything else.

3. Do some form of strength training and include your hip muscles. Many knee problems can be fixed with increased hip strength.

4. Stretch!

5. Cross training is a great way to get exercise in and give joints a break. Things like swimming or cycling are great options for runners.

6. Get good shoes that are right for your foot strike and fit well.

Remember RICE if you do get injured: rest, ice, compression, and elevation for immediate treatment.

Next week: core work.

Happy and injury-free running!
Jennifer

On your mark, GetSetGo!

Athletes, we have exciting news! We have been selected by getsetgosports.com to receive donations based on customer purchases. getsetgosports.com is a web-based company dedicated to providing sports nutrition at reasonable prices, while contributing to the community through charitable contributions. As a customer you can select a charity to benefit from your purchase. 2% of your total purchase will go to the organization of your choice, and Team Red, White & Blue is proud to be one their charity options.

So if you're running low on Gu, Accelerade, or whatever your fuel of choice, check out getsetgosports.com and you can contribute to our mission at Team RWB. And spread the word to your friends.

As always,

Happy running,

Genevieve

SCHEDULE A DRESS REHEARSAL

A great way to get ready for race day is to schedule a dress rehearsal during your training. Find a half-marathon, 10 mile, 15K, or 10K race near you and register. It is a great way to get a feel for the anxiety of race morning, although not quite as nerve racking. It will give you an idea of planning your night before, your morning routine, etc. And you can use it to cover two workouts in one, a long run and a tempo run. If you time it right you can do a half-marathon on a weekend when you would normally run about the same mileage. If not just add a warm-up and cool-down to a shorter race. Don’t worry too much about the run matching your normal long run mileage. You will be running this at your race pace or faster, like a tempo run, so it will be a harder run than a regular long run. If you have 16 miles scheduled, and can find a 10 mile race, just add a mile or two each for a slow steady warm-up and cool-down and you’re good to go. Not only is it a great training run, a dress-rehearsal will give you the opportunity to work out any scheduling kinks of your race morning routine.

Next week: Plyometrics

Happy running,

Genevieve

Now that's technical!

Running seems like a fairly low-tech hobby, right? Just put on your running shoes and go! But, products like heart rate monitors, GPS watches, and iPhone apps are available to improve the running experience.

Some potential benefits of a heart rate monitor are more consistent training and less injuries. They are especially good at providing parameters for new runners. We can all benefit from less over- and undertraining with a heartrate monitor by aiming for a target as we run.

GPS watches track mileage, pace, calories burned, etc. Some GPS watches have options for recorded courses, so you can see improvement in your times as you progress in training. Many of these products double as a heart rate monitor. Several will wirelessly transmit data to your computer and compile graphs and charts with a variety of data. You can also share your workout and courses with friends. Some have optional connections for bicycles.

Attention iPhone users! The app, SmartCoach, will compose a training plan tailored for you and your goals. Nike+ iPod is another way to log miles, pace, etc. and to pair workouts with music playlists.

None of the products are a must-have to complete a marathon. But, they may give you that extra edge if you are looking to reach a certain time goal.

Some brands to try: Garmin, Suunto, Polar, Timex.

Next week: injury prevention.

Happy running!

Jennifer

STRENGTH & CROSS-TRAINING

With 8 weeks left until the Twin Cities Marathon, you are now halfway through your training! Congratulations! You’ve had a few lengthy runs so far, and your weekly mileage is still going up. Many of you may be feeling a little bored running everyday, and others may be fighting minor injuries, like shin splints. A little cross-training and strength-training can help with both of these problems.

Personally, I am fairly injury prone as a runner. In the past, I was always nursing runner’s knee, IT band pain in my hip, shin splints, and right now I’m battling plantar fasciitis. I have learned through the years that a little cross-training and strength-training goes a long way. I no longer run two days in a row, and not only do I have my injuries under wraps, I also rarely lose motivation to finish my training plan.

Strength-training is a great way to prevent injury, while improving your running. Running alone will build your leg muscles, but does little for your upper body. As I mentioned last week, your upper body is quite important in supporting your form. A strong upper body will improve your form, therefore improving your breathing and reduce fatigue. As for your lower body, the stronger your legs, the farther they’ll carry you. Take caution when building a strength-training plan. During marathon training, running should continue to be the focus of your workouts, don’t go too heavy or too hard with the weights. Build two or three strength-training sessions into your week on your cross-training or recovery days.

Speaking of cross-training, this is another great way to prevent injury and reduce boredom with your routine. You can essentially do whatever kind of cross-training you would like. Biking, swimming, kickboxing, stair-step, elliptical machine, yoga, pilates, water-jogging, dancing, whatever your pleasure. Cross-training is generally best for runners, when it is not a high-impact activity. This will give your joints a rest, without compromising your aerobic fitness. Things like the bicycle or water-jogging, will continue to build leg strength without the impact. Other activities such as swimming, yoga, and pilates, can help build upper body strength as well. If you are currently running five or six days a week, feel free to replace a couple easy recovery runs with a cross-training activity.

Next week: Schedule a Dress Rehearsal

Happy running,

Genevieve

I've been running for 2 hours - I'm hungry!

When I am in the midst of a 3 hour run, I often start to daydream about food. What delicious morsel am I going to have for my post-run feast - a smoothie? A pizza? Or the ultimate, cheese fries? There is a reason why people dream of food as they are in the middle of a long run - you are burning calories and depleting carbohydrates from your stores. Glucose is stored in the body as glycogen. When this supply is depleted, people are left feeling drained, both physically and mentally. Consuming carbohydrates while you run can help maintain your glucose level.

But, at what point do you need to worry about this and take carb replenishment with you on a run? According to Runner's World magazine, anything longer than 75 minutes requires supplementation. Anything shorter, the food you ate pre-run and your body's glycogen stores can handle. Don't wait until your body is completely fatigued to start consuming calories. It is best to start 30 to 60 minutes into a run. Continue throughout the workout in small, frequent quantities. It is recommended to have 100 to 250 calories per hour after that. The amount of calories depends on the size of the person (bigger person=more calories) and the fitness of the runner (less fit=more calories required).

So, how are you supposed to consume all of these calories as you run? There are several different ways. Sports drinks, like Gatorade or Hammer's HEED, both provide calories. However, the large volume required may cause a sloshy feeling in your stomach - not good when there are 8 miles left to go. Several runners use carbohydrate gels, like Gu, Hammer Gel, Carb Boom, or PowerBar Gel. These come in small packets, in a whole variety of flavors, and most have about 100 calories per packet. They fit easily into pockets of running shorts for portability and some even have caffeine, for an extra boost. Another form of carb replacement is gummy blocks, like Cliff Blocks (think of a giant cube shaped gummy bear) or jelly beans, like Sport Beans. Some companies make products with carbs combined with protein, for a steady level of glucose, like Sustained Energy by Hammer. Experiment with them all and find out what works for you. Some people do have problems tolerating these gels, from a GI perspective. When on a long run, blood is diverted from the gut to the muscles, making these products hard to digest for some people.

Remember, maintaining nutrition on the course can prevent you from hitting the dreaded wall. So, try a few different types and flavors and see what works for you.

Next week: running gadgets.

Happy running and eating!
Jennifer

FORM

Many beginning runners, and actually quite seasoned runners, often believe that form is something that will improve on its own as you become a more experienced runner. While this is partly true, you will become more relaxed and therefore develop a more confident form as you become more comfortable with your running. However, seasoned runners and beginning runners alike should practice the proper mechanics of running. I have been a “runner” since I joined the 6th grade track team, some 17 years ago, and have been coached by an olympic trainer (not because I had olympic dreams, or was anywhere near that good, but just because he had good references), and I am still working on perfecting my form. There are parts that come naturally and parts you have to actually have to train to improve upon. While each runner’s form will be unique to the individual, there are aspects that will be true for all runners. Here is a brief summary of what running form should look like and why it is important.

FOOT STRIKE

An ideal foot strike for a long distance runner is one in which your foot hits the ground directly under your hip on either the ball of your foot or mid-foot. Many of you probably heel-strike while you are running. When you strike the ground with your heel first, you are most likely over-striding and hitting the ground with your foot in front of you. This causes your heel to absorb all the of the force as you hit the ground, and causes some of the most common running injuries, such as runner’s knee and IT band injuries. It will also slow you down. When you heel-strike you are actually hitting with a stopping motion, and over the length of the marathon this will cause fatigue and cramping. A mid-foot strike allows your entire foot to absorb the shock as you hit the ground, causing less muscle fatigue, and less injuries.

You may have been told by a shoe specialist that you pronate your foot as you run. Many think this is a bad thing, but in reality a slight pronation, or inward roll of the foot, is beneficial in providing cushioning as your foot strikes the ground, preventing knee and hip injuries. Too much pronation, however, can cause knee and hip injuries. Running or walking barefoot and balance exercises on a wobble board can help build your leg and foot muscles. This can help reduce excessive pronation, support proper foot strike, and reduce injuries.

POSTURE

As I mentioned in my breathing post, posture is important in running to prevent fatigue. The best posture for running, is just general good posture. Many of you may be former or active military, but this is not the time to be standing at attention. You just want to be standing up straight, no slouching. A forward lean would seem to be beneficial, heck sprinters do it when they cross the finish line, but actually if you lean too much it will affect your stride and put pressure on your knees. You want to be balanced over your hips, with your head up. In high-school, I had to really work at keeping my head up, as I naturally wanted to look at the ground in front of me. I was taught to look at the calfs of a runner about 25 feet ahead of me. This allows you to see the surface you are running on to avoid any obstacles, but will also keep your head in an upright position. If your head is down, you will tend to slouch, which will change your arm swing and will constrict your breathing, both of which will slow you down and change your stride, overall causing you to expend more energy to run the same distance.

ARMS

Many people think of running as a lower body exercise, but your upper body affects much of what is happening below. Your arms actually act as a pendulum for your legs. If you watch a sprinter, you will notice that they swing their arms much higher in order to support a longer stride length. As a distance runner, you want a relaxed stride that will use less energy. It is quite common for beginning runners to fold there arms up and swing them across there chest. This will cause you to need more energy to maintain an efficient stride. Relax your arms. Your hands should cross your body at hip level. I often extend my thumbs out to graze my hip for a few strides while I’m running to make sure my arms are relaxed. Your elbows should be bent at about 90 degrees. Your hands should not cross the mid-line of your chest. Relax your hands as well. Any tension you hold in your hands by making a fist will transfer up your arms, causing shoulder tightness, slouching, and fatigue. Just a helpful tip here, if you experience sharp arm pain (probably caused by improper arm swing or tension in your hands) make a circle with your thumb and pinky finger. This will relax your hands and arms, and should help reduce arm and shoulder cramps. Also, upper body strength training will help support both proper arm swing and posture.

STRIDE

I am guilty of once believing that a longer stride would make me faster. WRONG! At least not for a distance runner. This will actually cause over-striding and heel-striking. In reality, the faster you become as a distance runner, the shorter your stride length will be. A distance runner should actually focus on stride rate over stride length. Studies have shown that the ideal stride rate is 180 strides per minute. To test this, time yourself for one minute, counting each stride you take. If you are not taking 180 strides, do some drills. Run for one minute, counting each step. Repeat four to six times, with the goal of increasing your stride rate each time. Do this with your weekly interval workout, or even better, with your tempo and interval workouts. The idea here is not to run faster, but to actually take more steps, requiring a shorter stride. You’ll find that you feel like the road-runner from your childhood cartoons. Your knees will be making a circular motion, with your feet mostly going up and down, rather than out. The goal is to take quick light steps and stay low to the ground. With a slower stride rate you are spending more time in the air and therefore hitting the ground with more force. A faster turnover will cause you to have less bounce in your step and less force as you hit the ground, resulting in less fatigue and injuries.

I tested this out this morning, as I had actually never done stride drills before. I found that as soon as I began the drill, all the other areas of my form improved. I naturally stood up taller, which in turn caused me to stop slouching, improving my arm swing. I also instinctively began mid-foot striking and taking lighter steps. I found that I sped up as I did this drill, but was actually using less energy to maintain the speed than when I was in the rest mode between drills. I will definitely be adding these to my daily runs, as they really didn’t cause any fatigue, and helped me focus on proper form overall.

I know that was a lot of info! Sorry to overwhelm you, but form is so important. The more you focus on proper form, the more natural it will become, and the less energy you will spend on your runs. Overall, proper form should make running more enjoyable and increase your speed with no extra energy!

Next week: Cross-training

Happy running,

Genevieve