Advantages of the 5k Race

The 5k race is without a doubt one of the most popular races. They can be found just about anywhere. People feel good about running the 5k race because unlike other racing distances their is often a good cause to run it. But probably one of the most appealing advantages of the 5k race is the fact that it requires a low skill level of running. This element makes it appealing to a wide variety of runners. Furthermore this level of running allows for a element of fun that is only found in the 5k race. The low level of skill that is required in the 5k race opens up the opportunity for new people to be introduced to the great sport of running.  Furthermore it offers advantages to runners who are more skilled as well. Another advantage of the 5k race is that most of them allow for walkers. Lest us not forget about the people who go out and walk most 5k races.

I'm assuming that most people who are new to the sport of running probably don't have the intensity as someone who is more advanced at the sport is. So as I stated before one of the biggest advantages of running a 5k race, for a beginner runner is the element of fun that is found in a 5k race. Running a 5k race with friends is a great way to be running races with your friends. In addition to this the joy that can be found in accomplishing your goals can be very fulfilling. Through the process of training for a 5k race a advantage that can be found, that's more physical, is building a more solid base. By building a more solid base you will be more prepared to handle more physically demanding workouts and have a increased endurance as well. Furthermore this idea of base building will make your future workouts more enjoyable for you and your friends.

If your not quite at the skill level that you want to be at or if you decide to just wing it then if worse comes to worse walking the 5k race is always a possibility. Doing a run\walk during the race could be beneficial to building a good running base if your not that far along in your conditioning .

To wrap things up the 5k race is one that is applicable and enjoyable for just about anyone at most levels of fitness.  In addition the 5k race provides solid opportunities for those who are new to the sport of running, as it allows for a good base to be built.

What do you like most about the 5k race? Share your thoughts in the comment section

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Reality of Running 26.2

Imagine running for running for up to 6 hours straight, this is the challenge that is the called the marathon. The purpose of this post is to reveal the reality of the distance that comes with running a marathon. It is is important to take into account the stresses that this grueling event places on your body both physically and mentally.

To start off lets put into perspective how long 26.2 miles really is. 26.2 mile is 138,336 feet. That my fellow runners is lot of feet. If you ideally run 90 steps for every 30 seconds(I will let everyone entertain  themselves with how many steps that is). With everyone of those steps all of the muscles in your body go through a complex set of steps that allow each and every muscle in your body to proceed forward towards your destination, towards accomplishing that goal of your best time, or just finishing the marathon itself. Furthermore each one of those steps contributes to the grueling pain that could be potentially endured through embarking on this task.

In terms of the physical stresses the biggest thing is energy output.  To put this in practical terms for a 6 minute mile a energy output of 10 to 12 fold in energy production for over 2-3 hours.  This high level of energy output places great level of stresses on your muscles. In addition to your muscles the amount of stress that goes on your joints is very high. Their are various other stresses that happen physically that can be read in scholarly articles. I will share some of these with you tomorrow.

As for the the mental effect of running a marathon, the realization of how long running 26.2 is. We know that has runners that the one problem that is unavoidable is that it takes time to run. Running a marathon for the most elite athletes takes around 3 hours. For those of us who are not elite runners it will like take between 4-6 hours. During that time you will have to focus on your run and firgue out ways to keep you  motivated. Refer back to my past post on Motivation for a more clear understanding what it is.

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Ideal Running Temperature

Temperature can be one of the largest variables that impacts a runner while he is running. We here it all the time during race, Oh its to hot" or "Oh its to cold".  Temperature is often one the most discussed topics during a big race. For instance the heat was one of the most discussed topics during the  Boston Marathon , not who won the race. With all this being said it begs the question ,"What is the Ideal Running Temperature?".

Most runners will tell you (depending on where they are from) that anywhere from 50-60 degrees Fahrenheit. I have to say that I agree with them. However when trying to find that sweet spot or ideal running temperature other factors have to be taken into account. Factors such wind, wind chill factor, humidity obviously all play a role into finding your ideal running temperature. Furthermore the intensity of your workout will play a role into all of this as well. For instance if your doing speed intervals on a track then paying attention to wind speed and wind direction will be useful. Whereas if your just doing a easy or a recovery run then the overall temperature and wind chill will be of more valuable information.

What is your ideal running temperature?

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Boston Marathon Deferral Policy:Thoughts

The people at the Boston Marathon decided to create a deferral policy so that people who thought it was hot out could essentially avoid the heat. Now grant it with other major marathons their have been issues of severe injuries or deaths as a result of the heat.  For instance  their was the Chicago Marathon in 2007 where one person died and more than 300 people sought medical attention.  However it is important to note the difference between the Chicago Marathon and the Boston Marathon is the level of prestige between the two races.

With that being I tend to lean towards not approving of the deferral policy. Yes it is well known the dangers of running in the heat. But at the end of the day this is a sporting event. A sporting event that requires a qualifying time making it in my opinion a professional sporting event in a way.  A majority of the athletes are experienced runners who are knowledgeable about running in the heat. Again this is a sporting event, a professional sporting event. Imagine if a Pro Football game were canceled because of the rain, people it would look bad for the sport that embodies toughness. The two similarities between the two sports in the level of toughness that it takes to participate in them. At the end of the day there is a fine line between being safe and being competitive. Is that fair to other runner who qualify for the first time next year if they can't get in because of the amount of runners who got a free pass for next years? I would think not. What if one of those runners decided to stop running and just hopped in for the next race.

Let me know what your thoughts are on this!

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Have a Good Warmup: Part 4

Welcome to Part 4 of our mini series on how to have a good warm up. In case you missed the last 3 posts here are the links to them. This post in particular

• How to Have a Good Warmup: Overview
• Have a Good Warmup: Part 2
• Have a Good Warmup: Part 3

This particular post will focus on the positive and negative benefits of dynamic stretching as well why dynamic stretching has a slight advantage for you as opposed to static stretching. Dynamic stretching is commonly defined as momentum of a movement to complete its extension of a muscle group. Some common forms of dynamic stretching include walking lunges, arm circles, and leg raises.

The primary benefit of dynamic stretching is that motions that are most commonly used during the stretches are similar to that of the motions of a performing athlete.Furthermore this form of stretching is designed to help prepare the body for high intensity movements . In addition to this flexibility is greatly increased in your ankle, hips and middle back depending on what type of stretch you do. Dynamic stretching also provides motion resistance in areas such as knee and lower back.

Dynamic stretching downside lies for the most part in the fact that injuries can become more common. Furthermore this form of stretching is more geared towards people are more athletic or have been running on a more regular basis.  To continue dynamic stretching has proven to be ineffective in helping to aid with injury. For particular muscle groups dynamic  stretching is simply void in increasing flexibility.

 

So this brings to the most important question. As a runner why should I use dynamic stretching? T Dynamic stretching  uses momentum built up by various movements and active muscular effort to stretch the muscles with a particular movement. Again dynamic stretching focuses on motions that mimic the motions of a athlete  performing a action of his\her sport. 

This article from Runners World provides a great dynamic stretching routine that is geared towards runners.

http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html

It is important to point out that although the benefits of dynamic stretching are by far better than static stretching it does not mean that static stretching is irrelevant. It is best to do your dynamic stretches before you run and do static stretches afterwords. 

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Have a Good Warmup: Part 3

Welcome to part 3 of 4 of mini blogging series on how to have a good warm up routine. Here are links to the last 2 posts:

• How to Have a Good Warmup: Overview
• Have a Good Warmup: Part 2

This post in particular will focus on the pros and cons of static stretching. To start off static stretching is defined as a technique used to stretch the muscles of a body that are at rest. It is the form of stretching that your gym teacher instructed you do during middle or high school. Their is much debate in the medical  community as to whether or not static stretching is beneficial to runners. This is the primary reason for this post.

The primary benefits of  static stretching are as follows:

• it is really easy to do
• easy to administrate
• Wide variety of different stretches that can be done in varying intensities 
• Compensated Respiratory System 
• Activated Muscle Spindles 

The downside to static stretching:

•  Decreased motor power
• Micro tears to muscle tissues
• You can only stretch a muscle with the bodies natural range of motion
• Limited in terms of the muscle groups that can be impacted
• Rate at which the body cools down is slower making it counterproductive for a active warm up routine

Here is pretty good source on how to do static stretching the right way http://www.brianmac.co.uk/stretch.htm

Stay Tuned for the Final Post of the Mini Series on Dynamic and Stretching!

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Have a Good Warmup: Part 2

For those of you are just tuning in, this is the 2nd post of 4 post series on how to have a good warm up.  Check back to How to Have a Good Warm Up: Overview to stay caught up with the series. This part of the series will focus on Speed Form Training. Speed Form Training simply put helps to improve your leg turnover, power, running economy and relaxation while you run. Adding this into your warm up will be helpful because by doing the drills right you will gradually become a faster and much more efficient runner.

Before you start doing your drills the first thing that needs to happen is a brief 10-15 minute jog. When you go out on this little jog it should be done at a conversational pace. If you are doing a warm up before a race then doing some leg swings before your light jog would be fine.

The first drill that you want to start out with is the High Knee Running\Quick Feet Drill. While doing the High Knee Running it is important to know that the purpose of the drill is to increase leg turnover Increasing leg turnover allows for picking up the pace at the end of the race. To start off doing the drill you simply start off by jogging slowly and start to stride followed by lifting your knees high and maintaining good  posture. You should do this for about 20 meters for all of the drills. If your new to this drill then going back and forth for each drill will help you greatly. These drills are about muscle memory for the most part.

After you have completed the Quick Feet Drill you should start with butt kickers. These are basically the same thing as the Quick Feet Drill in the sense that the purpose is to increase leg turnover. The drill are different in the sense that the emphasis is being placed on the recovery stage of your stride when the hamstring. Doing the actual drill itself is simple you just lower your leg and kick yourself in the butt. Again start with a stride and and work your way into. Again only 20 meters on this one.

After the previous two drills have been completed things get little more complicated with Pull Through.  The main purpose of this drill is to develop the timing and power to get your leg in a position to power you through your stride.Going from a walk in a nice upright position extend your leg out in front of you like a hurdler and then bring your leg down and through to contact the ground in a powerful fashion directly under your centre of gravity. As your foot contacts the ground, drive up on your toes and swing your other leg forward and repeat. Do about 12 to 15 steps on each leg like this.

The last drill that is essential is to increasing your speed as a runner is bounding. The focus on this  drill is to increase leg power and strength allowing for a longer stride lengths. To start of bound forwards and upwards with a high knee lift. Land on the other leg and repeat the movement. Continue to alternate legs. One of the most important things to remember while doing this drill is to maintain a good posture. Again this should be done for 20 meters.

Stay Tuned for Part 3 on Stretching!

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How to Have a Good Warmup: Overview

A good warmup is essential to either a great race or a great training run. To start off I firgued I would go over the basic rules of the warmup:

1. To make your muscles warm its good to start off with a 10min jog.
2. Running Drills such as high heels, drill that improve running form
3. Stretch 

The overall idea here is to simply get your muscles warmed up. Ideally the point of the warm up is simply to get your heart rate up, breathing rate up and blood flow to the muscles. Having a bad warmup or simply not doing one can be the difference maker between a good workout and a great workout. Furthermore neglecting your warmup can potentially lead to injury. Furthermore the warm up provides a mental edge that is necessary.

Stay Tuned for Upcoming Posts on Stretching and How to Have a Good Running Form!

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5k Race as a Training Day

So seeing as how most people are probably training for marathons or half marathons I figured this would be a good opportunity to display how running a 5k race could be beneficial to your training.

For starters 5k races are pretty easy to find and their generally cheap in terms of cost.

When you choose to use a 5k race as a workout ideally it should not be treated as easy or recovery run but a harder type workout. Workouts that would be ideal be tempo runs, mile repeats etc.  In addition to these workout this would provide a good opportunity to practice racing strategy.  If you choose to do intervals then obviously you don't have rest breaks.However the bottom line is that this should be treated as a glorified workout: in other words you should be training while at the same time keeping the racing element into the workout to achieve the most out of the race.

The fact that you are running a race in preparation for a bigger race provides you with the opportunity to work out a routine for race day. When race day comes it will be important for your psychological state to know what your wearing. A good idea is to lay exactly what your wearing before race day. If your in a rush you won't have to worry about clothes. Furthermore knowing what your warm up routine is will also help with your psychological state. Lastly make sure you have a grip on all the little logistical  things , how to get their, registration etc. Remember this is basically a trial run.

This idea of using a 5k race as a training day can also be applied to the 10k race as well. Depending on where your mileage is at you could do it as a faster paced long run.

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Importance of Averaging your Times

The third most important feature or function of the running watch is the ability to find the averages of your laps or splits. This is important because it provides another set of data for you to use in order to further evaluate your performance. In addition to this the average provides a set of data that represents the big picture. Whereas if you didn't have a running watch the best you could do is just find your 5th  split and your 10th , which would ultimately lead to a unbalanced assessment   of your workout. When you have a unbalanced or inaccurate assessment  of your workout then it becomes reasonable then that future workouts could be thrown off.

Some workouts that would be most ideal for utilizing this stat are :

• GIPs (Gradually Increase Pace)
• Mile Repeats
• Intervals
• I don't recommend relying on the average feature if you have frequent rests built into your workout
• Race Day

Utilizing this feature on race day may or may not be a good idea depending on your mental focus and the importance of the race. For instance if your like me and like to be keyed in on the race then something small like that could throw off my focus. In addition taking the time to hit the split button on your watch  could cause you to lose track of where your going. And when you put your head down for that split second you are greatly effecting your running posture, which has the potential to effect the result of the race , depending on how far it is. 

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Running Watch: Countdown Timer

In the last post we discussed the split feature on the running watch(Running Watch: Splits) and this next post will be devoted to the countdown timer.

The countdown timer is a useful feature on the running watch because of the fact that it forces you to commit to a specific time.  Committing to a specific time helps you to gauge your distance better. It could also be useful if your doing a out\back run. For more info on the out\back run consult this post:Out\Back Run.Furthermore the feature on the watch has its uses outside of running, for instance if your doing a core workout then having a countdown time will be useful.

However the countdown timer has its limitations if your experience level low. Furthermore this feature is at a disadvantage if you are going out for a social run.  Same would apply for recovery or easy runs. This particular feature would not be useful during the long run unless you know how exactly the amount of time you are going for.

This feature is not something that would be used all the time but when you need it, it will prove to be useful.

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Running Watch: Splits

Since our last post was on Running Apparel I firgued I would put some emphasis on different feature of the  running watch. The most useful item is the split. A split simply divides the time on your watch into increments. Most watches display the overall time while showing the split as well.

The running watch is something that is useful for runners of all different levels and skill sets. If your a marathoner then a running watch is useful for keeping tracks of mile repeats.  If your new to the sport of running then having a running watch is useful for keeping track of overall time. Keeping track of overall time will help you to bulild endurance for longer races.

Some basic features that you can expect on a running watch are:

• Abilty to keep splits
• Abilty to store splits, generally 50-100 splits
• Average times

Having the abilty to keep splits is the most useful and basic feature on a stanard running watch. The abilty to keep splits on a watch provides another set of data that can be used to evaluate perfomance. For instance if your running 10 laps around a track a split will tell you where you are getting more fatigued etc.

Stay Tuned for the Next Post on the Countdown Timer!

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Running Apparel

So you got your new pair of running shoes and your motivated and ready to go.  But wait you want some new clothes so you can look nice as you run past your neighbors. With this post I figured I would go into some of the basics of running apparel.

In terms of what specific types of clothing you choose to wear on your run , that obviously depends on the geography of the area you live in, time that you run etc. However it is important to note that when you  run your body temperature rise by 20 degrees, so if its 40 degrees then it will feel like 60. Given that you will most likely be working up a sweat when you run, it is key to have a moisture wicking fabric. A good rule of thumb is to have at least two short sleeved and two long sleeved moisture wicking fabric on hand, so that all the seasons can be accounted for. This type of fabric is expensive. However sites like roadrunnersports.com to find some discounted items. Moisture wicking fabric is called different things by different company's. For instance Nike calls it Dri-Fit, Addia's calls it ClimaCool.

A word on running shorts:

Just about any type of shorts will work for runs of 5 miles or less. Choosing a the wrong type of running shorts could cause chafing which will lead to discomfort and distraction.

Pockets are convenient!

• Zip or mesh pockets are ideal for carrying gel
• Don't put your trust in key pockets unless their is Velcro or a zipper

Socks are Important!

• Padded moisture wicking socks will last a couple of years

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Different Running Shoes

What makes running shoes so much more special than just a ordinary pair of cross trainers? Well for starters their running shoes. When your running your feet hit the ground with certain level of pressure or that causes stress on tendon and joints muscles. In running their is very little side to side motion. Light weight shoes are ideal. It is easy to tell the weight of a running shoe by running in it just based off how much spring you have in your step. This is pretty easy to tell.  Seeing as how their no warranty provided  for running shoes you may want to consider going to a specialty running shoe store They generally provide treadmills for convenient use.

Now their are 3 different types of running shoes. Their are cushion shoes which are the most flexible and encourage natural pronation. Pronation is the bodies responses occurred during running. The second type of shoe are stabily shoes. Stability shoes have have light support features medially and well-cushioned mid-soles to help guide mild-to-moderate overpronation.  Good for people with moderately flat arches and normal arches. The third type of shoe are motion control shoes. Motion control shoes have extra stability features on the medial side to control over pronation.

The type of brand that you  choose depends on what type of runner you are. Are you new to the sport? Are you a cross-country runner?  If your new to the sport or a recreational runner then a pair of shoes that prevent injury is ideal.  Saucony is currently offering free shipping on purchases more than $75 so for those new to the sport this is a good deal.http://gan.doubleclick.net/gan_click?lid=41000613802280347&pubid=21000000000384517

When purchasing a new pair of running shoes is probably going to be cheaper than rehabbing a injury.

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Getting New Shoes

Alright so spring is here, the warm days are starting to come about with more consistency. The running shoes that have been sitting in your closet during the long dreaded winter. Chances are the running shoes that you have been running in are broken down. The best rule of thumb  is to retire your running shoes between 300-500 miles. So if your like me and over that  500 mile mark then its probably time to get a new pair of shoes. The first item of importance is why should we go out and get a new pair of shoes.

For starters running in a old pair of running shoes will likely lead to injury. Injuries like shin splints and runners knee are likely occur and could potentially get worse.  A little more obvious reason is the decreased level of comfort that will likely occur.  Let's be honest spending a little more on running shoes is probably a lot better than spending thousands of dollars on therapy or surgery.

Your at the store and your trying to be rational and find the right pair of shoes. The first thing that needs to be understood is pronation. Pronation is the rolling of the foot from the heel to toe through the foot strike. Their are 3 basic types of pronation: neutral, overpronation, interpretation. For more information  check out this article from TheRunningAdvisor http://www.therunningadvisor.com/running_shoes.html

The next important element that comes into play is how to determine foot type and  pronation is to determine arch height. To firgue this out in the easiest way, you should take the wet test. For more on how do the wet test http://www.runnersworld.com/article/0,7120,s6-240-319-326-7152-0,00.html. Basically their are 3 different archetypes normal arch, low arch, and high arch.

Now that you have a basic understanding of running shoes we can begin to look into different types and some of the best models

Stay tuned for tomorrows post on recommendations on  some on different models!

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Trials and Tribulations: Part 2

Battling adversity the mark that truly brings out success. It is the definition of success that defines the boundaries of good and great.

When we last left off I found myself in a pit. Failure both physically and psychologically were staring me in the face as if it all seemed inevitable.  Perhaps the genesis of the motivation that all of a sudden came upon me resulted from nothing more than the fear of failure itself. Slowly my posture started to improve and my feet began to move quicker. The ray of serenity that surrounded me during my failure soon became flowing with the quick movement of my feet moving in a faster motion.  The urge to continue to slow down started dwindling away as the patter of my feet turned out more revolutions.

As I continued on my route which led me back onto campus the top of the hour came upon me. The campus bells started playing their harmonious tune as if to signal that adversity had been defeated. I came back to my apartment tired and sweaty as if that was the expense to be paid for the mental euphoria that I was currently experiencing.

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Trials and Tribulations

Being a student in college often times makes running on a consistent basis a challenge. I've found myself in  a rather large running slump. However it is in the mist of this trial in which the opportunity presents itself, as a occasion to rise up and find myself back in the shape that I once was happily in.

The moment that this all occurred to me was the other week when I was running the route that I had taken many times before under many different circumstances. The route was a hilly and scenic route with it share of hill, that presented in a challenge in of itself. Then suddenly a new feeling hit me something foreign , something that I naturally overcome time after time, stopping on run. So I start to walk to relive the pain of which I have endured and the psychological weight begins to emerge, gradually creeping up on me as I proceed with each footstep.

Will I find the desire within me to overcome adversity? Will this daunting psychological feat become the definition of my run?

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