The Comeback

Have you been on a running hiatus this winter? Here is an article by Jeff Galloway with easy tips on how to ease back into your training plan.

Runner's World Article

Is There Such a Thing as "Fake Running"?

I don't know if the winter cold is bothering me more as I get older, or if I'm just getting wimpier (is that even a word?). What I do know, is that I just can't be bothered to get my butt outside at 5:30 am on a bitter cold day to get a run in. When I think about the darkness, the cold air, etc., I just head right to the treadmill. I hate using the treadmill, I am so bored on that thing...it's like a form of mental torture after awhile. However, my alternative is darkness, icy roads, and blustery winds. Maybe if I had a running partner I would get out there, but as a woman, I don't always feel so safe by myself in the dark. Unfortunately, my schedule doesn't allow for me to run after the sun has come up, except for weekends. On weekends, I'll do a longer run outdoors.

 I used to think that the treadmill wasn't like real running. Obviously it's different...no wind resistance, changes in elevation, etc. But what was it?  Fake running? I still get a really good workout. I still log the miles each week. I'm beginning to realize I was a running snob (or snobby runner?)! You know who I'm talking about.  The runners who run outside everyday, rain, snow, darkness, hurricanes, tornadoes, etc. and who turn their noses up at treadmill runners... they wouldn't be caught dead on one. (For example, If I don't want to run outside in the pouring rain, then I'm not a REAL runner.) I give those runners all the credit in the world. Good for them for being outside every day, no matter what. But I have decided that I am no less of a die-hard runner than these people, and yes, I use a treadmill.

I once ran a 10 mile training run on a treadmill because I had no one to watch my kids so I could go outdoors. And guess what? It was still 10 miles and it took more dedication and mental discipline to make myself complete 10 miles on a treadmill than it would have outdoors. My point is, no matter where you run, as long as you run, you are a runner.

This week I'll be posting some tips on beating treadmill boredom. Please email me if you have suggestions. I'd like to hear how other people cope...

Written by Genie Bianchi, RRCA Coach

Tips on Running in Winter

This time of year can be tough on even the most die-hard runner. With less sunlight and lower temperatures, it’s easy to find yourself lacking the energy and motivation you once had. But, it’s when you feel the least like running that you should make the time to run. Running acts as a natural de-stressor and just 20 minutes can improve your mood and motivate you to do more. So get outside and really enjoy this cold running season with the following winter weather tips:

1.            Be flexible.

Winter is great for maintenance runs. Forget about speed and time and focus on just running. Your winter running will not be the same as spring. If you normally run in the early morning and the temps are below zero, be willing to rearrange your schedule to run later in the day. If you can be flexible, you’ll have a greater chance of sticking with your winter routine.

2.            Set a Winter goal.

Plan to participate in a themed race. Google “chilly cheeks “or something like that and you’re sure to find something fun. This will help keep you motivated about training in such cold temperatures.

3.            Wear the proper gear.  

Running in freezing temps is safe as long as the roads are free of ice and you’re properly dressed. Dress as if it’s 15 to 20 degrees warmer outside. You should feel slightly cold at the start of your run.               

Snug fitting layers are best. Start with a moisture-wicking base, a lightweight fleece, and then an outer light-weight jacket. Moisture-wicking tights, with or without an outer-pant layer, work well to keep the legs warm. 

Don’t forget your hat and gloves. Remember, most of the heat we lose escapes from our heads. If you find the cold air hurts your throat, cover your mouth with a neck warmer or wear a face mask. Applying a thin layer of Vaseline to your cheeks and lips will protect against wind-burn and chapping.

           
Most importantly , make sure to wear moisture-wicking socks to keep the feet warm and dry.  If you will be running a lot in the snow, it will help to wear shoes with the least amount of mesh to keep water out. Some people require more or less layers. It will take a few runs to figure out what works best for you.

4.            Safety.

With limited hours of daylight in winter, you’ll most likely be doing some, if not all, of your runs in the dark. 

Always wear reflective gear. Don’t ever assume drivers can see you. With snow drifts, icy windshields, and darkness it’s almost a given they won’t.               

Carry a flashlight. 

Remember to hydrate. You won’t feel as hot or sweat as much as you do in spring and summer, but you still need to hydrate just as much.

Change your clothes as soon as possible after your run. Your core temperature will drop as soon as you stop running. So, make sure to get out of those wet clothes and drink something warm.

Winter running can be exciting and very relaxing. With these tips you can use the season to focus on getting back to the basics of running and enjoying Mother Nature. It’s an opportunity to refocus, set new goals, and prepare for the spring running season.

 Written by Genie Bianchi, RRCA Coach

Running in Cold Season

Check out this great article from Runner's World Magazine. It explains why many runners catch a cold leading up to or right after a hard run or race. It also includes many useful tips on how to avoid the sniffles.

http://www.runnersworld.com/article/0,7120,s6-241-285--14078-1-1-2,00.html

Many runners would rather die than take a sick day from running. If you are already sick with a cold, how do you know if it's still ok to run? Well, considering you still feel up for a run, symptoms such as a chest cold, bronchial infections, and body aches require time off. Symptoms such as a runny nose, sneezing, or stuffiness shouldn't pose a risk to a runner continuing a workout. But remember, there are times when you may be feeling run down and going for a run could do you more harm than good. If your temperature is above 99 degrees, skip the run. During exercise, your heart pumps large amounts of blood from your muscles to your skin, dissapating your body heat. If you have a fever, your temperature will rise even higher, putting additional strain on the heart as it works to keep your body temp down. You also may have achy muscles while you're sick and running on these muscles could leave you prone to injuries. Listen to your body! When you're feeling better, ease back into your training program slowly.

Written by: Genie Bianchi, RRCA Coach

Icing Injuries

I am still suffering from horrible shin pain and once again, I have to take a few days off. (My marathon is only 3 weeks away!) In the meantime, I've been wrapping my leg with an ace bandage and icing the shin a few times a day. A lot of people ask how long to keep the ice on the area. If you're treating an injury, apply an ice pack for no more than 15-20 minutes at a time. Try 15 minutes, 3 times per day...or 15 minutes on, 15 minutes off, for up to an hour. Make sure there is a barrier between the ice pack and the skin. If the ice is left on for more than 15-20 minutes, this can lead to a survival response in cells that cause even more inflammation.

Stretching for Runners

Stretching improves flexibility, which in turn helps prevent injuries. Less injuries equal better training and stronger running. Stretching should only be done on warm muscles. One thing I do not recommend, however, is stretching after your long run. If you've been running for a few hours, your body is fatigued and there are microtears in the tendons, ligaments, and muscles. Instead of stretching, take an ice bath to reduce inflammation. Then, later in the day, do some gentle stretching.  There are all kinds of great stretches for runners, but I've listed just a few of my favorites.

Hamstring stretch with a towel: Roll a towel up to form a sort of rope. Lie with back flat on the floor. Lift one knee toward the chest and put the towel around the ball of the foot. Hold the ends of the towel and slowly straighten the leg into the air with the foot facing the ceiling. Pull on the ends of the towel down and pull your toes toward the shin. Then you can pull the ends of the towel up toward your face, which will pull the leg more toward your head. Try to hold each stretch for fifteen to thirty seconds. A tight hamstring can cause knee problems, so this one is a must after running.

Cat & cow stretch: Get on all fours with knees directly below the hips and hands directly below the shoulders. Round the back and drop the head toward the floor. Hold for a second or two. Then arch the back and lift the head. Hold for a second or two. Keep alternating. This is a great stretch for the back.

Standing glute stretch: A tight glute can cause all kinds of pain, including lower back pain. To do this one, stand with one hand on a chair for support. While standing, bring the left ankle up and rest it on the front of the right thigh. Your left knee should be bent and pointed out to the side. From this position, swing the butt back and bend the right knee, as if you were about to sit in a chair. Hold this for about 15 seconds. You should feel a nice pull in the back of the leg.

Written by Genie Bianchi, RRCA Coach

Signs & Symptoms of Overtraining

I am only about 4 weeks away from running the Marine Corps Marathon in Washington D.C. and I should be at the peak of my training. I've logged the miles and I do feel that I'm ready, but just as I need to be finishing up one last 20 plus mile training run, I've caught a cold (or something). Anyway, I just don't feel well and it's irritating me that I'm not out there on the road. Of course, I'd rather be sick now than on the day of the race. I don't think that I've been overtraining, but being sick did bring it to mind. Below, I've listed some symptoms of overtraining. If you're physically exerting yourself day after day and you have some these symptoms, it may be time to listen to what your body is saying.


-Consistently feeling tired all day long
-Your normal pace feels harder than normal
-Your resting pulse is higher than normal for more than a few days
-Constant aches, pains, and injuries
-You have cold, flu-like symptoms, sore throat, etc. more frequently
-Irritability
-Loss of appetite
-Trouble sleeping
-Loss of enthusiasm for running

Written by: Genie Bianchi, RRCA Coach

Benefits of a Training Log

If you're a runner, or even a regular exerciser, I suggest keeping a training log. For each day of the week, write down what you did, how you felt, pace, heart rate, course, etc. At the end of the week, you can look back and see what has been accomplished. I've even used mine to look back to last year's training to see the trends with different injuries and how many miles I was logging at the time. For runners, it's a great way to keep track of miles throughout the year, so new shoes can be bought at the right time. It can also be a great tool to keep track of long runs, easy runs, and speed work for the week. I've also found that it's a great motivator to get my butt off the couch. I hate seeing those empty days, so I try to fill them up with something, whether it be a run, strength training, or simply a walk, it doesn't matter.

Once you're keeping a written training journal, consider adding some pictures. I like to stop and snap a few pics when I'm running in a different or beautiful place. Of course, we all get our pictures taken after a race and these would be a great addition to the training log.

At the end of the year, review what you have accomplished and set your fitness goals for the upcoming year. This will give you a greater chance of achieving those goals. Then start another training log...it's been proven there's power in putting things down in writing!

Written by Genie Bianchi, RRCA Coach

Special Concerns for Female Runners: Menstruation

A female runner’s performance truly depends on which stage of the menstrual cycle she is in.  The menstrual cycle has been typically thought of being twenty-eight days, but in reality it can range between twenty-one and thirty-five days, depending on the woman. There are three phases to a woman’s menstrual cycle: menstrual, pre-ovulatory, and post-ovulatory.

 A lot of women complain that in the days leading up to menstruation, running  just seems harder.  This is due to the levels of progesterone and estrogen dropping during the pre-menstrual period.  Both hormones decline to the fourteenth day, but the progesterone climbs to a peak on the twentieth day. This is the major hormone that causes pre-menstrual syndrome (pms), which can leave a female feeling fatigued and moody. This point in the cycle is called the mid-luteal phase and is about a week after ovulation or about a week before menstruation actually begins. During this time, exercise becomes more difficult and ventilation rates increase due to progesterone stimulating the brain’s respiratory center. Because of that, many women find that exercise feels harder. This not the time to do speed work or to expect top performance in a race. However, the mid-luteal phase is the perfect time to store glycogen in the muscles. Recent research shows that glycogen storage is 22% higher in the leg muscles of females in the mid-luteal phase, compared to before ovulation. It also shows that the total endurance performance tends to be about ten percent greater. So this may actually be the best time to run a marathon because of the added glycogen stores. Non-menstruating women and women taking oral contraceptives don’t have a mid-luteal phase; therefore, don’t have to worry about negative psychological and physical changes.

Any sport can have an effect on the cycle of a menstruating woman.  Running can place stress on the body and could lengthen or shorten the time of menstruation.  It could also lead to irregular cycles, called oligomenhorrhea and cessation of the cycle, called amenorrhea. Amenorrhea is not good for the body. It can lead to osteoporosis, decreased calcium absorption, decreased bone density, and an increase in musculoskeletal injury. A high calcium intake is essential, around 1200mg per day. If a woman experiences irregularities in her cycle, she should consult her doctor.

During the mid-luteal phase, a female runner should listen to her body and train by ratings of perceived exertion.  To combat PMS, eat a well-balanced diet. Limit the amount of refined sugar, red meat, salt, alcohol, saturated fats, and caffeine.  PMS symptoms have been linked to low levels of magnesium, which affects blood sugar levels and hormonal metabolism.  Add foods rich in magnesium, B vitamins, and calcium to the diet, such as fish, beans, and green leafy vegetables.

A female runner should listen to her body, adjust workouts as needed, and push it when she’s feeling great. It’s best if she learns to train with her cycle, not against it.

Written by Genie Bianchi, RRCA Coach

Learning to Listen to the Body

Last year this time, I was training for the Philly Marathon and developed pain in my lower left leg so bad that I went and had it x-rayed. I've always been prone to shin splints but I thought this might have been a stress fracture. The docs told me I was fine, so I kept running through the pain and popped advil (Referred to as Vitamin I by some athletes). How foolish I was! All I did was mask the pain and probably injure myself further. Not to mention it could have affected my blood pressure during exercise and damaged my liver in the long run. Whatever the injury was, it eventually went away and I made it to the starting line injury free. Now I'm six weeks from the Marine Corps Marathon and that nagging pain is back! This time I'm being a little smarter. First, I'm taking a week off from running (it's killing me!) and doing other exercise instead. I'll continue to ice, but I'm staying away from the advil this time. I have really learned to listen to what my body is telling me. Right now it's screaming (from my shin) to give it a break.

Below, I've written today's tip from my training log. I think it's very fitting.

"The old mantra 'No pain, no gain' might be true in love, but it's definitely not true in running. Learn to tell the difference between good pain and bad pain. For example, if your shinsplints are uncomfortable but not painful, keep running. If you feel shin pain while walking, head to the doc; you might have a stress fracture."

The Runner's Core Workout

It’s well known that strengthening the core is essential for daily living. So, why do many runners neglect this area of training? If you want to perform at your best, you need solid groundwork.  The core is comprised of the abs, lower back, and glutes and is the foundation for all movement. A strong core equals a strong runner. Improve these muscles and you’ll improve your stability, power, and endurance. You’ll also experience fewer injuries. With strong lower abs and back muscles, you’ll be able to maintain proper form, especially when fatigued, and put less stress on the hips, knees, and shins. Do my runner’s core workout twice a week and I guarantee you will feel the results in your running. If you are bored with regular crunches, I challenge you to try this.

Runner’s Core Workout

Leg Raisers:  Lie flat on the floor with the legs straight and arms down at the sides.  Relax the head and neck and lift the right leg straight into the air until it is perpendicular to the floor. Lower it back down until the ankle is a couple inches off of the ground.  That is one rep. Do 12-15 reps and then switch legs. Try to do 2-3 sets of 12-15 reps on each leg. Tip: concentrate on using the lower abs to pull the leg up.

Alternating Leg Raisers:  Do the same as the above exercise, except alternate the legs. This is a little harder because the feet never touch the floor throughout the move. Do 2-3 sets of 15 seconds.

Supermans: Lie flat on the floor with arms stretched straight out in front of you and legs straight. Lift the shoulders, left arm, and right leg off of the floor and hold for a count of 3, then lower back down. That’s one rep. Do 12-15 reps and then switch sides. Do 2-3 sets. Tip: To make it harder, you can lift both arms and legs off of the ground at the same time and hold for a few seconds, or alternate sides without touching the floor.

Plank Leg Lift: Get into a front plank position on the forearms and keep the body in a straight line. Lift the right leg a few inches off of the floor and hold for 5 seconds while keeping the hips low. Keep the abs tight during this move. Lower the foot back to the floor. That is one rep. Do 12-15 reps and then switch sides. Do 2-3 sets of these.

Side Hip Rise: Get into a side plank position on your right forearm, with the legs stacked and the body straight. Hold this position and use the obliques to lift the hips up and down. Do 2-3 sets of 12-15 reps on each side.

Knee to Arm: Get into what would be the top of a push up position. Keep the back straight and hips in line with the body. Bring the left knee into the chest and turn the hips slightly so that the knee touches the right arm. Then return to the starting position. That is one rep. Do 2-3 sets of 12-15 reps and then switch sides. You can also do this with alternating legs. Tip: Focus on using the obliques and lower abs to bring the knee in and over.

Bridge: Lie on your back with the knees bent and feet flat on the floor. Leave the arms straight at the sides. Lift the butt up so you form a straight line from the chest to the knees. Hold this for a few seconds, and then lower back down. That is one rep. Do 2-3 sets of 12-15 reps.

Check back next week to see pics of me demonstrating each exercise.

P.S. You don't have to be a runner to reap the benefits from these exercises!


Written by Coach Genie Bianchi

Running in the Pool

Last week, I did something to my hip and running has been making it incredibly worse. It figures I would be injured only two weeks into my marathon training! So over the weekend I decided to head over to a friend's pool to try doing my long run in the water. I have never really done it before, so for the first half hour or so, I felt I was just tweaking my form. I jumped in the deep end with a flotation device around my waist and started running. I tried to keep my back straight and run how I normally would on land. It was so boring!!! I had planned to do two hours and if my friend hadn't sat on the side of the pool and talked to me, I don't think I would have lasted that long. That being said, if you can mix up the workout (add speed intervals, etc), have some music, or a friend with you, I really recommend pool running. It's a great way to keep your fitness level while injured. It can also be a great form of cross-training along with your regular running program, as well as a great way to cool off on a hot summer day.

Tips:
-Use a flotation belt. This will allow you to concentrate on your form rather than keeping your head above the water.

-Run in the deep end with the same form as you normally run on land. Keep a quick turnover with your feet and keep the elbows at the sides in a 90 degree angle. Your stride will be more up and down (like a cyclist) and that's normal.

-Include fartleks into your workout.

-Bring a friend with you!

Treadmill Pace = Outdoor Pace?

Today I decided to use the treadmill for the first time in about six months. It was just way too hot out this morning. I did a hard six miles and for some reason it felt harder than my outdoor runs. This probably has to do with the mental aspect...it was very boring! But, as I was running, I started wondering if the pace I was doing on the treadmill would be the same if I were running outside. I figured it wouldn't be, considering no wind resistance, etc. on the treadmill. So after doing some research, I found a handy pace conversion chart. I was running at 7.5 speed on the treadmill at a 0% incline (an 8 min. mile on the treadmill), so outdoors it would be the equivalent of an 8:20 mile. Check out the site...http://www.hillrunner.com/training/tmillchart.php

Runners' Strength Training Workout

This workout consists of 7 different exercises designed to target key muscles for runners, including the quads, glutes, calves, hip flexors, and core muscles. Do the first 4 exercises for 30 seconds, the planks for 1 minute, and then 20 push-ups (You can do less or more, depending on level of fitness). I recommend doing 3 sets, 2-3 times per week (on non-consecutive days). It's probably best to save this workout for your non-run days. If you're a beginner you may want to take a 30 second break between each exercise, but the goal is to go from one exercise to the next without stopping until you've done them all. Then, take a 1 minute break and do the circuit again. Strength training is essential for runners. Do this workout to feel stronger, run faster, and have less injuries.

Strength Training Circuit
-Alternating Front Lunge - 30 sec.
-Calf Raises - 30 sec.
-Body Weight Squat - 30 sec.
-Alternating Side Lunge - 30 sec.
-Front Plank - 60 sec.
-Side Plank (each side) - 60 sec.
-Push-Ups -20 rep.

Quick Tips for Staying Hydrated

Memorial Day weekend has come and gone and just like that, summer has hit us. Yesterday I was visiting family down by the shore and decided to go out for a long run. My plan was to run 45 minutes to a Wawa down the road, grab some water, then run 45 minutes back. Unfortunately, I must have taken the wrong road because 45 minutes came and went and there was no Wawa in sight. I was so thirsty and it was so hot!! I turned around and finished out my 90 minute run without any water. I know it was a stupid thing to do and I won't ever do it again! So, with that in mind, I thought now would be a good time to post some guidelines for proper hydration.

Remember, when it comes to drinking, listen to your body. It's up to you whether you drink water or a sports drink, but I would suggest consuming something with electrolytes (sports drink or a gel followed by water) if you'll be running (or doing any exercise for that matter) in the heat.

Before Workout
Drink 8-16 ounces of fluids 1-2 hours before.
Or, if you don't have time, drink 4-8 ounces 15-30 minutes before.

During Workout
Drink small amounts at regular intervals. This will help you absorb the fluid better and won't leave your stomach feeling full. Colder is better. Try filling a bottle halfway & freezing it, then top it off before you head out.

-For 1 hour or less, drink 3-6 oz. every 15-20 minutes. Remember to listen to your body, if you're really not thirsty, don't over do it.

-For 1-4 hours, drink 3-6 oz. of a sports drink or take a gel followed by water every 15-20 minutes.

-For over 4 hours, drink 3-6 oz. every 15 minutes, but ultimately, use your thirst as a guide.

Post-Workout
This really varies on the type and conditions of the run or workout, but as a general rule, drink 8-24 ounces of fluids post-workout. You should drink enough so that you need to use the bathroom within 60-90 minutes post-workout.

Written by Genie Bianchi

Dehydration mixed with the heat can be really dangerous. These guidelines can help you stay properly hydrated and ensure peak performance throughout the summer.

12 Week Beginner's Running Schedule

Be sure to get a doctor's clearance before starting any running program.

Base Building Phase: (Suggested for those who are completely sedentary.)
-Walk 30 minutes a day, four days per week for 3 weeks, then begin 12 week program.

All distances are in minutes (ex. walk 10, run 1 = walk 10 minutes, run 1 minute, repeat 2 times)

R=rest




Week       Mon.        Tues.               Wed.       Thurs.          Fri.           Sat.      Sun.

1.)            Walk 30     Walk 10,            R           Walk 10,      Walk 30      R        Walk 10,
                                   Run 1, x2                         Run 1, x2                                   Run 1, x2
                
2.)            Walk 30     Walk 8,              R           Walk 8,         Walk 30     R        Walk 8,
                                   Run 2, x3                         Run 2, x 3                                  Run 2, x3

3.)            Walk 30     Walk 8,              R           Walk 8,         Walk 30     R        Walk 8,
                                   Run 3, x2                         Run 3, x2                                   Run 3, x2

4.)            Walk 30     Walk 7,              R           Walk 7,         Walk 30     R        Walk 7,
                                   Run 3, x3                         Run 3, x3                                   Run 3, x3

5.)            Walk 30     Walk 6,              R           Walk 6,          Walk 30    R        Walk 6,
                                   Run 3, x3                         Run 3, x3                                   Run 3, x3

6.)            Walk 30     Walk 5,              R           Walk 5,          Walk 30    R        Walk 5,
                                   Run 1, x5                         Run 1, x5                                   Run 1, x5

7.)            Walk 30     Walk 4,              R           Walk 4,          Walk 30    R        Walk 4,
                                   Run 2, x5                         Run 2, x5                                   Run 2, x5

8.)            Walk 30     Walk 3,              R           Walk 3,          Walk 30    R        Walk 3,
                                   Run 3, x5                         Run 3, x5                                   Run 3, x5

9.)            Walk 30     Walk 2,              R           Walk 2,          Walk 30    R        Walk 2,
                                   Run 4, x5                         Run 4, x5                                   Run 4, x5

10.)          Walk 30     Walk 1,              R           Walk 1,          Walk 30    R        Walk 1,
                                   Run 5, x5                         Run 5, x5                                   Run 5, x5

11.)          Walk 30     Walk 5,              R           Walk 5,           Walk 30   R        Walk 5,
                                   Run 25,                            Run 25,                                      Run 25,
                                  Walk 5                             Walk 5                                       Walk 5

12.)          Walk 30     Run 30               R           Run 30             Walk 30   R         Run 30


Written by Genie Bianchi

Choosing the Perfect Running Shoe

Spring is here and for many people this means getting outdoors to get active. If you are planning on amping up your spring training, beginning a running plan, or just getting out to walk, it's a good idea to make sure you have the proper shoes. Improper shoes can wreak havoc on your joints and leave you feeling sore and dissatisfied with your workout. Below are some tips to choosing your perfect pair.

The first thing to do is find out how your foot pronates. Pronation is the rolling of the foot from the heel to the toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to the ball of the foot evenly across the front. Underpronation occurs when the outside of the foot takes most of the shock. When a person overpronates, their foot rolls too much to the inside.

To figure out your pronation, you can start by looking at your old shoes, particularly the forefoot. If most of the wear is on the inside, then you overpronate and probably need motion control running shoes. If the wear is on the outside, then you underpronate and probably need to choose cushioned running shoes. If the wear is uniform across the front, then you have a neutral stride and probably would be best suited with stability running shoes.

Another way of determining pronation and foot type is the wet test. Wet your feet and stand on a paper bag. After a minute, step off and look at the footprints.

The first footprint shows a low arch/overpronator. This foot would be best suited with a motion control running shoe.

The second footprint shows a normal arch/neutral pronator. This foot would be best suited with a stability running shoe.

The third footprint shows a high arch/underpronator. This foot would be best suited with a cushioned running shoe.

I suggest shopping a a specialty running store to find the shoe that's right for you. Shop late in the afternoon when your feet are at their largest and bring your old shoes with you. Make sure the sales person measures both of your feet. Often, one foot is slightly larger than the other and you should be fitted for the larger foot. Remember to check for adequate room. Your thumb should fit between the end of your toe and the top of the shoe.

Try these tips when you're looking for your perfect pair. Once you find the shoes that are best for you, try this website for great deals. http://www.rnjsports.com/.

Written by Genie Bianchi

Strength Training for Runners

Strength training is essential to any running program. Running is highly repetitive and the same muscles get stressed over and over. Runners may think that they only need to do upper body strength training because the lower body is already strong from running, but this is just not true. There is no lateral or side to side movement in running and leg strengthening can help address muscle imbalances that may lead to injury.

                                                 

More intensive strengthening adds power to the legs.  Power to the legs equals speed. From personal experience, after incorporating strength training twice a week, I’ve shaved off about one minute per mile from last season. I also notice that I can push myself harder during speed work and farther during my long runs.

Recreational runners should stick to doing strength work twice per week year round, while more serious runners should add on an extra day during the winter or off-season. As spring and summer approach and the running workouts intensify, cut back to twice a week.

You don’t have to spend an hour a day at the gym to develop strength and stability. The goal is to develop balanced muscle groups and prevent injury, not become a body builder. Just remember when the exercise becomes easy, it’s time to adapt it so that the muscles keep getting challenged.

If you don’t have much time to work on strength, try squeezing the following exercises into your schedule twice a week. Try to do two to three sets. As you progress and the moves become easier, remember to increase the reps or add weight resistance to make it more challenging.

-Alternating Forward Lunge: Stand with your feet hip-width apart and hands on hips. Lunge forward with one leg.  Be sure your front shin remains perpendicular to the ground; your knee should not extend past your foot. Keep the back straight and head up. Push off with your heel back to the standing position.  Repeat with the other leg. Alternate legs for 20 repetitions.

-Side Lunge: Stand with feet normal width apart, hands on hips.  Step one leg out to hip width apart and squat.  Stop once your thighs are parallel to the floor.  Make sure the knee does not extend past the foot.  Push off the foot and back to standing position. Repeat on other side.  Alternate legs for 20 repetitions.

-Calf Raises: Stand on the edge of a step.  Drop your heels slightly and then raise them to a level position.  If no step is available, this can also be done by just raising and lowering the heels from the floor.  Do 20 repetitions.

-Front Plank: Hold the plank position for one minute.  Keep your hips low and back straight, with the head up.  Concentrate on keeping the stomach tight.

-Side Plank: Hold the plank position for one minute on each side. Keep the body and head in a straight line. Extend your top arm straight into the air. To make it more challenging, try lifting your top leg and holding.

-Push Ups: These are the best overall exercise to incorporate your arms, chest, back and core muscles. You can do them regular or modified on the knees if need be. Keep the back straight and head up, lowering the chest to the floor and slowly pushing back up. Do 20 repetitions, increasing as it becomes easier.

Even if you don’t have much time, incorporating just some of these exercises a few times a week will make you a stronger runner and help you avoid injury.

Written by Genie Bianchi

Carbohydrates for Runners

In my favorite episode of The Office, the company is holding a 5K run for rabies. In one scene, Michael Scott is stuffing his face with a plate of fettuccine alfredo. He is “carbo-loading” about five minutes before the race. Later in the show, he is shown getting sick and can’t finish the race. Yes, carbo-loading is a real thing…just not done the way Michael did it.

 Many new runners may be intimidated with the term, carbo-loading. All the low carb diet fads can make anyone feel like all carbohydrates are bad. Well, all carbohydrates are not bad and actually our bodies need them for energy.

The USDA new dietary guidelines suggest eating 6 ounces of carbohydrates per day. That is based on a 2,000 calorie diet. Among those 6 ounces, half or 3 ounces should consist of whole grains. The whole grain contains B vitamins, iron, magnesium, selenium and fiber. Don’t be fooled…check the labels. Make sure it says whole grain.

Carbohydrates are the top choice for fuel and the best energy source for working muscles. Runners require more than the average in their diets, especially in the days leading up to a marathon or endurance race. Choose ones like whole wheat pasta, sweet potatoes, brown rice, and air-popped popcorn.

How do you choose healthy carbs? Look for ones with high fiber. The more fiber it has, the more slowly it will be digested and the more nutrient-dense the food will be. Whole grains and whole fruits offer slow burning energy. These are best eaten the days before and the morning of a big run.  During a race, go for quick-burning carbs like jelly beans or sports gels to get a quick burst of energy. Within an hour after the run, it’s a good idea to get a mixture of slow and fast-burning carbs such as a bagel and a banana. A glass of low-fat chocolate milk post-run is a great alternative to a sugary sports drink. It offers the perfect carbohydrate/protein combination to replenish spent glycogen stores.

You may think that just because you are a runner you have a pass to eat endless amounts of bread and pasta. But the key to truly utilizing the energy benefits of carbohydrates is all in choosing the right ones. And skip the fettuccini alfredo!

Running Injury: Plantar Fasciitis

This nagging, painful problem is usually the top foot complaint among runners. Plantar Fasciitis is the inflammation of the tendons and ligaments that run from the heel to the toes. The symptoms can feel like a dull ache or bruise in the heel or arch and are usually worse in the morning. People with very high or low arches are most prone to the condition. Both types cause the plantar fascia to be stretched away from the heel bone.

Other Causes:
-Extreme pronation (foot rolls inward excessively) or extreme supination (rolls outward excessively).

-Increasing mileage too quickly. Remember, do not increase your mileage more than ten percent per week.

-Standing long periods of time without supportive footwear. You may find that your foot hurts worse when walking barefoot.

-Weak core muscles. A weak core can lead to subtle changes in the stride that will affect the feet.

If the pain is chronic, a complete break from running may be necessary. Pool running and swimming can help you keep in shape while taking pressure off the feet.

Some Remedies:
-Roll your foot over a frozen water bottle several times a day. This will help with any inflammation and act as a massage as well. A tennis ball also works well to massage the bottom of the foot. Roll your foot back and forth over it several times a day. The tennis ball works great when traveling or when using ice just isn’t convenient.

-Stretch the plantar fascia several times a day. Because it usually hurts the worst first thing in the morning, start by flexing the feet a few times before you even get out of bed in the morning. Sit with one ankle resting on the opposite knee, grab the toes and gently pull back. Or, sit on the ground with knees up, feet flat on the floor, grab toes and pull up towards yourself.

-Use Epsom salt soaks. If soaking your foot in the tub is inconvenient, look for an Epsom lotion. It works the same way as the salt, only in a lotion form. It also feels great to massage it in to sore muscles.

-Stretch the calves. Tight calves can sometimes lead to a tightened plantar fascia. Using a foam roller is another great way to loosen tight muscles.

-Do core work at least twice a week. Include front planks, side planks and back extensions.

To prevent a relapse, make sure to wear the proper shoes for your feet and continue stretching and massaging several times a day.