Celebrating 11 Years!

RunnerDude's Fitness is celebrating 11 years! WeeDoggie! Take some time to check out this celebration video! Our success is due to the awesome Triad running community!

We're also offering 25% Off any one purchase! Use Code: ANNIVERSARY25 at checkout (be sure to click on "Apply" after entering the code.) https://runnerdudesfitness.com

Don't Forget To Shop Local

Small Business Saturday is in November, but you don't have to wait until one special day to support local businesses. Today while buying my morning coffee, I realized I was basically a small-business billboard today. Almost everything I was wearing was purchased locally and I myself am the owner of a small business. It's easy to be lured to the big box stores or the online giants, but small business is a vital part of the local economy. Many small business invest back into the local community. Be sure to check out Team Smiley Apparel, Threshold Athletic, Mindful Supply, Green Bean Golden Gate, Omega Sports and of course RunnerDude's Fitness

Team Smiley Apparel is a family run, community based, and fitness driven apparel company established in 2017 in Burlington, NC. In 2007, the family moved from the Miami Valley of Southwestern Ohio to the Piedmont Triad of North Carolina, where they live today. "Team Smiley" started as a name they had given themselves. Something that united and bonded them in the adventure of living in a new state, outside of their comfort zones. With every passing year and every new sports endeavor, their bond as a "Team" grew. As they referred to themselves as "Team Smiley," other members of their fitness community would inquire what it would take to belong to the "Team Smiley" family. What they have provided through their family unit is for individuals to feel a part of something larger and bigger than themselves. "Team Smiley" provides an individual encouragement to achieve their personal goals both inside and outside of their fitness endeavors. Each purchase of a "Team Smiley" apparel item enables Team Smiley to reinvest back into the community. Be sure to check out the Team Smiley products at https://theteamsmiley.com/

Threshold Athletic was born out of their love of activity, fitness & sportswear. They are passionate

about being active, sharing experiences and motivating other individuals to achieve the best version of themselves possible. Therefore, they wanted to develop and produce products that support their customer’s experiences. Whether it’s hitting the road, hitting the trails, or hitting the gym, Threshold Athletic is dedicated to providing effective & quality products that exceed the expectations of their customers. Threshold Athletic Products are Sold and Distributed exclusively by Genesis Textiles, LLC in Gibsonville, NC. Be sure to check them out at  https://thresholdathletic.com/

Omega Sports began when two friends who dreamed of creating a new kind of sporting goods store 

founded Omega Sports in Greensboro, North Carolina in 1978. Since the very beginning, Omega has been a family-run company committed to local community, quality gear, and outstanding customer service. They are still a family-run company, and their foundational values are as important to them today as they were in 1978. Omega has grown steadily, and they are now part of 14 communities across North Carolina. They’ve helped two to three generations of North Carolinian’s. Be sure to check them out at one of their area stores and online at https://www.omegasports.com/

The Green Bean opened their doors in 2002. Now owned by Joe Van Gogh, they are still an 

awesome part of the local Greensboro community with their café at Golden Gate Shopping Center on Cornwallis Dr. and their downtown coffee shop on S. Elm St.  I’m a frequent customer at both, but I bet if you go to the Golden Gate location and ask anyone who works their if they know Thad, they’ll probably say, "He’s the Green Bean Bowl guy, right?"  If you haven’t had it, man, you need to get there quick! Delish! Be sure to check them out at http://www.gsobean.coffee/#home

The Mindful Supply Co slogan is “From Dirt to Shirt.” That’s because they literally are involved from the growing of the cotton to the finished product sold in their store or online.  The cotton for their shirts is gown in Stanley County in Richfield. The cotton is ginned in New London, it’s spun into yarn in Thomasville, and knitted into fabric in Lumberton.  Those are all NC towns!  The fabric is finished in Gaffney, SC and cut and sewn in Hemingway, SC. The graphics are created by the Mindful Supply Co owners Derek Glass and David Grubbs. TS designs in Burlington, NC take care of the dying and printing. Every step of the production process happens in NC and SC businesses employing over 700 people. Be sure to check them out at their store front location at 335 S. Davie St. in Greensboro, nc as well as online at https://www.mindfulsupply.com/

RunnerDude’s Fitness is a running coaching and fitness studio in Greensboro, NC. After I was laid off from a career in educational publishing for 
13 years back during the Great Recession in 2009, I had to reinvent myself. Being held to a non-compete contract, I was not able to work in my field for 18 months. I know, crazy, huh? So, instead of trying to fight it, I decided to pursue my passion—fitness and running--and I went back to school. I got my RRCA running coach certification, my USATF running coach certification, my American College of Sports Medicine certification, and completed a 500hr diploma program at the National Personal Training Institute in Raleigh as well as competing 100hrs of nutrition education. Then on blind faith, I opened RunnerDude’s Fitness. Almost 10 years later, I’ve worked with hundreds of runners from beginning running to ultra marathons. I’ve also worked with hundreds of clients improving their personal fitness levels. I’ve also had the awesome opportunity to work in corporate fitness, providing running and fitness classes to VF Corp, Syngenta, and Volvo Group. If you’re looking for customized fitness and/or running plans, boot camps, other group fitness classes, a in-depth video running stride analysis, running related workshops, personal training, small-group personal training, and more, be sure to check us out at http://runnerdudesfitness.com.

Are You Listening?

Runners are notorious for digging a hole and jumping in. We'll push and push thinking that if we just push a little harder, we'll break through that wall and that pain we’re experiencing will just magically disappear. While sometimes a little push is just what you need, other times, REST is better. So how do you tell the difference of when to push and when to rest? The key is listening to your body, knowing the difference between, "I don't wanna" and "I can't" and know the signs of fatigue and over training.

The problem is many athletes (aerobic or anaerobic) don't give their bodies time to adapt before imposing more stress on their bodies. This creates a recovery deficit—that hole you dig and can't get out of. Often runners get stuck in the recovery period or worse, they become injured. This is called overtraining. Overtraining can lead to injury. The signs of overtraining can include any or all of the following

• persistent achiness, stiffness, or pain in the muscles and/or joints (beyond the typical delayed onset muscle soreness felt after a workout)
• elevated resting heart rate
• lack of energy
• fatigued and/or achy muscles
• frequent headaches
• feeling lethargic or sluggish
• drop in athletic performance
• not able to complete your normal workout
• depressed, moody, unmotivated
• nervousness
• lack of sleep and/or appetite, weight loss
• lowered immune system

Bullet #2 above is a great way to determine if you need a rest day. Just before getting out of bed, take your pulse for 15 seconds and multiply that by four. Do this a couple of days to get a baseline for your resting heart rate. If you’re feeling really fatigued during your training, check your resting heart rate. If your heart rate is just a few beats higher than your normal resting heart rate, it could be a sign that you’re over doing it. If you have a cold or virus, that can cause fatigue and an elevated heart rate too. But, if you’re not sick, it could be that you're overtraining and need to take a rest day. When you have a cold or virus, your heart rate will be elevated as your body fights the infection. When overtraining, your heart rate can be elevated. It’s in overdrive while your body tries to rebuild and repair, but you’re not allowing it to, resulting in fatigue.

I frequently hear a runner say, "but it's in my plan." Runners often mistake a training plan for LAW. A training plan is merely a guide to help you reach your goal. A training plan is like a travel plan...a map. Changes will most likely need to be made along the way. A plan doesn't know the factors you may be dealing with in a given week...the stress of the job, lack of sleep from a sick child, dealing with allergies, that pothole you stepped in and twisted your ankle, that unplanned work trip thrown at you. Sometimes life has a different plan for you than what your race training plan had in store. A training plan is based on an ideal world. A training plan also, does not know how long your body may need to recover after a particular workout. The plan is your map. You are the driver and your running coach is your AAA consultant. 

A good rule of thumb to use when listening to your body and following a plan is to never put two hard runs back-to-back. Short and fast (speed workouts and tempo runs) and long and slow (long runs) are considered "hard runs." If you've had to miss a hard run, don't make-it up if you have to butt it up next to another hard workout. For example, in my plans, typically runners do a speed workout on Mondays, rest or cross-train on Tuesdays then do a tempo-type run on Wednesdays, run easy Thurs or Friday, do a long run on Saturday, and have complete rest on Sunday. So, if a runner can't do his/her long run on Saturday, the runner is more than welcome to run it on Sunday, but then that means no speed work on Monday. Another scenario would be if a runner missed his/her Monday speed workout, the runner could do it on Tuesday, but then no tempo run on Wednesday. Missing a workout altogether is better than putting two hard workouts back-to-back with no recovery time, just so the box can be checked off on your plan.

One of the things a coach hears all too frequently is a runner saying, “We’ll it hurt pretty bad, but I pushed through the pain and got it done.” Unless it’s the last 100m of a 5K and you’re in the running for a cash prize, my first thought is, “Why? Why push through pain?” As a coach, I’m always thinking long term. What is going to keep you running for the long haul.

My number one rule for my runners is if you have to alter your gait (your running stride) in any way to compensate for pain, DO NOT RUN.  Altering your gait to help manage your pain will more than likely end up causing a completely different compensation injury.

Running through pain is never a good idea. If you’re experiencing pain along the shin, hip, iliotibial (IT) band, or any area of the body that’s beyond normal muscle soreness, ice it, elevate it, take your usual choice of anti-inflammatory medication, and rest. When you no longer feel any pain, ease back into your running. Use the following 10-point pain scale to help evaluate any pain you’re experiencing:

• Mild pain (rating 1–3): The type of pain you feel when you start to exercise, but it usually goes away as you start to warm up and continue running. The pain may be inconsistent and move around the body, or you may feel it bilaterally, which means you feel it in the same joints in both limbs, such as in both knees. Mild pain or discomfort is common for new runners and considered safe to run through. After your run, place ice on any sore areas. A bag of frozen peas works really well.
• Moderate pain (rating 4–6): Pain at this level is more than mild pain, but it’s not enough to cause a limp or alter your stride. Typically, a few days of rest, low-impact cross-training, and icing as needed will help. If it doesn't, go see the doc.
• Severe pain (rating 7–10): Pain at this level requires immediate medical attention. This kind of pain you feel before, during, and after the run. It usually starts at the beginning of a run and increases until your stride is altered or you stop. Don't let it get that far.

The New Normal: Running Over 50

53 And Feeling Good!

It's funny how age sneaks up on you. I've been running for almost 35 years (man that in itself makes me feel old). Started when I was a college kid in 1984.  Really didn't get serious about trying to set PRs until my early 40s. Set my 5K, 10K, Half Marathon, and Marathon PRs when I was 42.

When you're in your 20s, the 40s seem really old. When you're in your 40s you realize that's not really old. You actually realize that you can be pretty competitive, even if it's just with yourself. If you check out the ages of many of the really good elite endurance runners, they're not in their 20s.

Then all the sudden you reach your 50s and the 20-year-olds seem like babies and you realize you're children are grown, you're now a grandfather and you're a parent again, but not for you kids but for your own parents. I've heard it called the "sandwich years." You're sandwiched between your adult kids still needing your support and guidance and your parents who now need assistance.

The 50s, however, is a great time. But just like when you were a teenager going through a growth spurt, you often feel awkward, confused, and out of place. Sometimes I forget that the runners I work with are 15-20 years younger than me. That is until I mention something like JJ from Good Times, Luke and Laura, or that the original One Day At A Time  TV show starred, Bonnie Franklin. Bonnie Who?

While I don't know that latest "in" movie or reality stars, recording artists, or socialites, I don't feel old.

Feeling and looking old are two different things, however. After turning 50, you experience little "reality moments" like when you find yourself sitting and watching TV one day, and you look down and, "OH MY GOD!" you're the person in the crepey skin ad! When? How? Why? You start googling franticly cures for crepey skin only to find that short of surgery and spending lots of money on snake oils, it's just a part of nature and heredity (thanks Mom and Dad).

Or better yet, you get that race finish line picture back and you realize your quad looks like a wrinkly balloon that's lost its air hanging off the side of of your thigh. It's almost like you've been cursed by the old gypsy women in the Stephen King novel, Thinner and you're slowly turning into a lizard.

I was sitting with my middle child one afternoon and I noticed her looking at my face. Then she says, "Dad, your skin is like leather." Then realizing that the comment may not have been that flattering, she follows up with...."Fine Italian leather." That one still makes me chuckle.

Or how about those mutant hairs that sprout on your ears! What's up with those?

So, once you get over the shock of the "new normal," you realize that it ain't so bad. Age, while it might start to show on the surface, really is more of a state of mind. Running in your 50s, 60s and above is just like any other thing in life. If you want to be successful and injury-free you have to put your mind to it and be committed. That's true of any age but maybe a little more so as a seasoned adult. The only difference is the approach to your training. As we get older, we have to  have to listen to our bodies and respond appropriately.

While you can still run long and keep a good pace, the focus of your running may change. Runners in their 50s, 60s and above often share with me that it's more about the experience and being with other runners. That sense of community and support. Runners really are one of the most inclusive and welcoming people I know. I had client (who is also a cyclist) tell me that when you visit a new running group, more than likely someone from that group will approach you, look you in the eye, smile, say hello, introduce him/herself and then introduce you to others in the group. This same client also shared that when you come to a new cycling group, if someone approaches you, there is no eye contact or hello. Their eyes immediately go to your bike and to checking out your equipment. I'm so glad I'm a runner.

Research shows more and more that runners who run their first marathon in their 50s tend to stick with endurance running and continue to do more full marathons or endurance runs. Runners who run their first marathon in their 20s or 30s, tend look at it as "one-n-done" and have less of an urge to do more. That's one reason why the over 50 group is one of the fastest growing groups in running today.

So, if you're in your 50s and new to running, it's not too late. And to those of you who've been running for years and are now in your 50's, you've got a lot a good running years ahead.

Keep the following tips in mind to keep you healthy and injury-free.

• If you're a new runner, take it slow. Join a beginning running program. Check out the program before your sign up. Not all beginning running programs are for beginning runners. Programs for beginning runners should ease you into running, starting with short run segments of a couple of minutes mixed with walking segments and over the course of several weeks weaning you off the walking and increasing the length of the run segments. The focus should be on increasing endurance, learning good running form, and building your confidence as runner, not on pace or distance.
• If you've been running for years and you're entering your 50s and 60s, you can still have ambitious goals and run those races you have on your bucket list, but respect the "new normal." Listen to your body. If your body is saying , "Uncle" take the day off, even if  your training plan says otherwise.  Incorporate more rest between runs to allow for proper recovery. Less weekly mileage can often reflect in faster race times and less injury. No need to keep high mileage weeks if you keep being sidelined with injury.
• In addition to less weekly mileage, mix up your runs. Have a variety of runs, some short and easy, some hard and fast, some long. Research shows that runners that include a variety of runs in their weekly mix do better on race day than runners who either run all their runs easy or run all their runs hard. The reason has to do with adaptability. The bodies of runners who mix it up are better able to adapt to any situation or condition faced on race day than runners who don't mix it up.
• Hydrate and fuel properly, before, during, and after your runs.

There Is a Method To His Madness: Creating a RunTheBoro Route

If you've been participating in the recent RunTheBoro Saturday runs, you may have wondered (and some of you have even asked me) why are there so many turns in the runs? Why so many hills? Why did we go in this neighborhood or that neighborhood. How do he make the routes?

These are all excellent questions. Along with lots of coffee and lots of time, I do have some guiding principles when I create the RunTheBoro routes.

• Sharing History
• Exploring Neighborhoods
• Sharing Art and Culture
• Fellowship

Hills and turns may definitely be in the run, but they are not top of mind when creating the routes. My main goal is for participants to come away from a run learning something new about their city. We are so busy with our lives that we often don't venture out of our little bubble. I want to get RunTheBoro participants out of their bubbles, explore neighborhoods they've never been to, and learn about Greensboro's rich history.

One of the coolest and most rewarding parts of RunTheBoro is hearing longtime residents, say to me, "I never knew that about Greensboro." "I didn't know that existed." "I didn't know that road went there." "So that's where that's at." "I've lived here all my life and never knew some of this stuff."

Some runs are more aesthetically pleasing than others, but if there is one thing I've learned, beauty takes many different shapes and forms. There is shiny new beauty, there is gently worn beauty, there is thread-bare beauty, there is historical beauty, and there is artistic beauty. You'll find all of the above in the RunTheBoro runs. I want runners to explore neighborhoods they might otherwise never have a reason to visit. One hidden treasure that I shared about in a recent run is the Grove Street People's Market that is open 6-8pm on Thursday evenings in the spring and summer. After mentioning it in one of the RunTheBoro Newsletters, several of the RunTheBoro runners went and checked it out. That's what RunTheBoro is all about...connecting with runners and runners connecting with the community. 

Some routes do have a lot of twists and turns and in a normal run, that might not be ideal, but in a RunTheBoro run it's a necessity. History may seem like a straight line, but in reality, there are interwoven twists and turns that make up our rich past. Our Saturday runs reflect that richness.

History isn't flat either.  We've all experienced rough climbs, much-needed plateaus, and swift descents in our lives. Those ups and downs make up our complex past which is also reflected in many of our runs.

RunTheBoro runs are not about pace. Far from it. They are about discovery.

Running Shorts Show Podcast with RunnerDude

Checkout the new The Running Shorts Show podcast! Host Eddie Wooten interviewed me about RunTheBoro. Check it out!

Yea Taper Time! Boo Taper Time!

During a past training cycle, I overheard one of my runners telling another runner (who sometimes
runs with us but isn't one of my race trainees), that he was in his marathon taper time. The other runner proceeded to tell my runner, "I never tapered before a race. It's a waist of time. You lose too much of what you've gained." My runner proceeded to say, "I don't know, I really think there is something to this taper thing. I'm going to follow what my coach has planned out for me. I mean I paid for it. Might as well, follow the plan. But, it makes sense what he's telling me."

That was a proud moment as a coach. This particular runner did not follow the plan with his previous race. Every run was a hard run. He put in extra runs on his own and didn't taper. Result? He got injured a few weeks prior to race day. He still tried to race on race day and injured himself more. This training cycle, he decided to follow the plan and he was doing great! The other runner is a fast runner. But like my race trainee's former self, he runs every run hard and never tapers. As a result he's often injured. I often kid this runner (but not really) that he's not allowed to talk to my runners trying to lure them to the dark side.

More is not better. Never a better example than with marathon taper. The marathon taper is probably THE most important part of race training. So, what is taper time? There are different approaches, but the standard taper for marathon training begins three weeks prior to race day.Typically the last long run (which is often your longest run) is three weeks from race day. The following long run is 75% of the longest run, and then the long run before race day is 50% the distance of the longest run. So, if you're longest run is 20 miles, then the following weekend the long run will be 15 miles, then the next long run will be 10 miles with the following weekend being race day. The mileage of the other weekly runs during this time can begin to decrease as well. My runners usually have a speed workout on Mondays, a tempo/progression run on Wednesdays, and easy run on Thursday or Friday and then their long run on Saturday. During Taper time, the distance of the Wednesday runs begins to decrease and usually I have them run an easy 4 miler the Wednesday the week of race day.

So what makes doing less the last three weeks help you on race day? High mileage week after week depletes a runner's glycogen levels. It also decreases levels of enzymes, hormones and antioxidants. Research has shown that these levels return to normal during taper. Even more important is the repair of muscle damage that takes place during taper. Runners that push their training up to race day also run the risk of compromising their immune system increasing the chances of catching a bug before race day. Taper allows the body time to bolster the immune system. Research has also shown that runners that heed the taper tend to have times 5 to 10 minutes faster on race day than those that do not taper in their training.

The main problem with marathon taper is what I call the Stir-Crazy Complex. You've been running, running, running, for so many months then all of the sudden, just before race day, you're not running nearly the mileage. It can play with your mind. Doubt begins to creep in. You become insecure that you've done enough. This is normal. This is where you have to Trust in your Training. Believe in Yourself. And Conquer your Goal on race day. Doing more may occupy your brain and your body, but it will only hurt you on race day.

Use taper time to relax, recover, and focus on nutrition. Also use this time to think through mental strategies for race day as well as make your race day check list. A check list is particularly important if your running a destination race involving travel.

Also use this time to reflect on and appreciate all the hard work you've put in the past several months.

If The Shoe Fits

Finding the right running shoe can be a daunting task. Take myself for example. My favorite Hoka, "Huaka" was discontinued. I was at a loss. Several of the other Hoka models just didn't seem to work for my feet. I had previously run in the Altra Paradigm, so I tried that again. But, Altra did something to the sizing and my orthodic no longer worked in the Paradigm. So for about a year, I struggled to find a new long run shoe. Finally, I discovered that the Altra Bondi 5 worked for me. I'm now on my second pair and love them.
the "

All that struggle and I know my feet and the type of shoe I need. I have great empathy for new runners who know very little about their feet or what type of shoe they need. So, I've worked up 6 tips to help you find the right running shoe for you.

Tip #1: Know the Different Types of Foot Strikes. A runner can be a heel-striker, midfoot (flat foot) lander, or forefoot landing runner.

• A heel-striker lands with his/her foot ahead of his/her center of mass landing on the heel first and can be neutral, over-pronate, or supinate (under-pronate). A neutral heel striker lands on the heel then the forefoot lands with an even follow-through as the runner pushes off with his/her toes. A heel-striker that pronates, tends to land on the outer heel first, then as the fore foot begins to land, the ankle drops inward and the runner tends to follow through more on the big toe rather than all of the fore foot. And a heel-striker that is a supinator or under-pronator, lands on the outer heel and tends to remain on the outer/lateral portion of the foot toeing off the outside of the fore foot. A neutral runner will typically do well with a neutral shoe with cushion. An over-pronator will typically need a stability shoe that has some type of arch support to restrict the amount of inward roll. There are various levels of stability from mild to strong. Just because you pronate doesn't mean you need a strong stability shoe. A supinator typically uses a neutral shoe with cushion too. A supinator does not need additional arch support which would only push his/her foot outward even more.
• A midfoot or flat foot runner lands with his/her foot  underneath or closer to his/her center of mass. Because of this, a midfoot lander lands on all of the foot at once. This is why midfoot is sometimes referred to as "flat foot." Flat foot often has a negative connotation, but in running it's a good thing. Landing on more of the foot and not on the heel, often lessens the amount of pronation or gets rid of it altogether. It also lets the runner have more of a fluid push-off instead of a pull-then-push which a heel striker does. This more immediate push creates less impact and lets the body work like a shock absorber. A midfoot lander typically doesn't need a lot of extra support in a shoe because of the fact that they are landing on more of the foot all at one time decreasing or completely eliminating that heel-to-toe movement and chance of inward roll. Now sometimes a midfoot lander can still have ankle issues and may need some stability, but usually not as much as a heel-striker.
• A forefoot lander is very similar to a midfoot lander in that the foot lands underneath the body or very close to the runner's center of mass, however instead of landing on all of the foot, this runner lands on the forefoot or metatarsals of the foot. Like the midfoot landing, the forefoot landing also lessens the amount of pronation or gets rid of it altogether. It also lets the runner have more of a fluid push-off instead of a pull-then-push which a heel striker does. This more immediate push creates less impact and lets the body work more like a shock absorber. A forefoot lander typically doesn't need a lot of extra support in a shoe because of the fact that they are landing on just the front of the foot. A forefoot lander typically needs a flexible shoe. Some may need some cushioning in the forefoot area.

Tip #2: Know the Deal About Drop and Stack: Drop and Stack are current buzz words in the running shoe industry. What are they and how are they different? Well, allow me to back up a little. The barefoot craze that began in 2009-2010 started researches and runners alike thinking about a more natural way of running. Since bare feet is not such a great concept for running shoe companies, they soon began to play around with minimalist shoes. Soon you saw everything on the market from shoes with toes to running sandals. Nothing wrong with these shoes and they are still around today, but they didn't seem to work for the masses. A traditional running shoe has a heel-to-toe drop of about 12 mm. This higher heel tends to promote a heel-strike. Midfoot or forefoot landing fosters more of a natural running form. Kind of painful just thinking about running barefoot and landing on your heel. So, since the minimalist shoe market wasn't meeting the needs of the majority of runners, shoe companies began playing around with still providing cushion and support, but with a lower heel-to-toe drop. Several shoe companies such as Saucony lowered many of their mainline shoes from a 12mm drop to an 8mm drop. This seemed to go over well and soon other shoes with even a lower heel-to-toe drop of 5mm or less began to appear. Altra is company whose shoes have a zero drop. They are completely flat, but unlike minimalist shoes with no support, the Altra still provides various levels of cushion and support. So what is stack? Stack refers to the thickness of the shoe's outsole. Often the term maximalist pops up when talking about stack. Hoka is a running shoe company that produces maximalist running shoes. These shoes have a thick stack meaning the bottom sole of the shoe is very thick providing maximal cushioning. But, this stack has a low profile meaning the heel-to-toe drop is very minimal (around 2-5mm). It's a fairly flat shoe with a tick sole.
If you are a runner who is wearing a traditional shoe with a 12mm heel-to-toe drop, and you're thinking about going to a lower drop shoe or a shoe with a lower drop and thicker stack, keep in mind that you need to transition into these shoes. These shoes are great, but you'll be using muscles in different ways when wearing these shoes and you need to allow time for your body to acclimate to the differences. Start with short easy runs of a couple miles then over the course of a couple weeks, gradually add a half-mile to a mile to runs building up to your regular running distance.

Tip #3: Visit Your Local Running Store. Go to your local running store to get fitted for a pair of shoes. but be a discerning shopper. You really can't tell what type of shoe a runner needs by having him/her walk. Walking is completely different from running. 99% of walkers are going to heel-strike (land on the heel first then follow through and toe-off.). Around 80% of runners are heel-strikers of some sort, so the chances of the clerk determining you are a heel striker are good, but what if  you are in that 20% who are not heel strikers? What if you are a midfoot or forefoot landing runner? Also the severity of pronation or supination can be very different between walking and running. So, if you're buying loafers, have them watch you walk. If you're buying running shoes have them watch you run. Running shoes are a big investment for most runners, particularly new runners who are not used to shelling out $100-$150 for a pair of shoes. So don't be timid. Ask questions. Also a good running store is going to allow you to try on as many shoes as needed to find the one that fits best and feels good to you. Notice I said "to you." If you feel you're being pushed into a particular shoe. Walk away. Recommendations are great, but the decision should be yours. Now keep in mind, if you're buying a pair of shoes because they're "cute," then you are all on your own. LOL! Make your purchase based on need and comfort, not style. I learned a long time ago that sometimes the shoe I need may be butt-ugly. But, butt-ugly and pain-free sure beats a tortuous, but cute run.

Tip #4: Let Your Feet Do the Shopping. Have an open mind. Best not to go into running shoe shopping thinking, "I want this brand or that brand." Let your foot pick the brand. There are some brands of running shoes, I think look really cool, but they just do not work with my feet.

Tip #5: Give Your New Shoes a Chance. New shoes are just that...new. It will take a few runs to break them in. If there is an obvious defect in the shoe causing discomfort, head back to the store, but otherwise, give them a few runs. Most stores have a good 60 or 90 day return policy even if you've run in them. Usually if you're returning shoes you've run in, they'll give you store credit.  Be sure to check out their policy before leaving the store.

Tip #6: Wear Your Running Shoes for Running. Typically running shoes are good for 300 to 500 miles. Whether you get 300 or 500 miles out of shoe really depends on the shoe and how quickly you break them down. Many running apps such as Strava allow you to keep track of shoe mileage and will email you a reminder when you reach a certain mileage. As mentioned earlier, walking is very different than running and will breakdown your running shoes differently than when you run in them. This can shorten the life of the shoe and can compromise the effectiveness of your shoes on the run. So, purchase a different pair of sneakers for knocking-around in and keep your running shoes for running.

A Conversation With My Camelbak

Funny how some runs are very uneventful while others become quite memorable. Today's was quite a memorable one. Besides, the loose pit bull I made friends with by turning and running in the other direction, the drug deal I witnessed, taking a picture of two cyclists (one from Colorado and one from Virgina) that asked me if I'd mind taking a pic of them (they referred to me as "Nice Guy"),  and seeing fellow runner and friend Amanda Coble at Lebauer Park and a drive-by honking from Lisa Garrison,  I had a lot going on in this run from the get go and I knew that as I started out.

First, I was trying my new Bondi 5's without my custom orthodics. I've been wearing Bondi 5s and love them, just wore out the pair I had. This time, however, I was trying the new pair with regular sports orthodics and my metatarsals pads instead of my custom orthodics. The custom orthodics seemed to be pushing my feet outward and I already tend to do that, so thought that extra outward push might be contributing to my Achilles issues.  Love my Hoka Bondi's. Took me a year to finally find a long run shoe after my previous one was discontinued. Yes, I know some don't like the Hoka. There's one professional in the area that seems to think they are the anti-christ. Ha! But for me they have been a savior and work well.

Anywho...back to the memorable run. So, first there was the possibility of shoe/foot woes on this run. Second, I was trying out a new method for hydration. I usually carry a handheld bottle. Never have liked how the hydration belts felt on my waist. The only problem with a handheld is that I have to plan my routes where there is either a water fountain on the route or a convenient store where I can get more water/Gatorade. Not too terrible of a problem, but it does limit where I can run. As my 16-year-old often tells me, "First World Problem, Dad." But even still, thought I'd try one of the hydration packs that you wear on your back. Ultra runners wear them a lot. So, the day before the run, I headed over to REI. After picking myself off the floor, upon seeing the cost of these packs, I started pilfering through to find the cheapest one that worked. Not only were they overpriced, they were all big and bulky. Finally, on a separate isle I found a smaller pack that held 50oz. I tried it on and it felt pretty good. My hand held holds about 22oz, So, I thought 50oz would be awesome. This was less than half the price of the others ($50). Pleased with my find I headed home. After getting home, I discovered why this pack was cheaper. It was a hydration pack for kids! Kind of apropos since I often buy my shirts in the kids department. Those are cheaper too! (There are a few benefits to being a small dude.)

I'm behind on my marathon training. Lots going on between work, vacation, training my runners for 21 different half and full marathons and going to visit my mom who has Alzheimer's. My training tends to take a backseat. I'm about 3 miles behind in my long runs, so today, I really wanted to get in my 12 miles so I wouldn't get even further behind. Last week's 11-miles was rough. I ended up running later in the day and the heat got to me. Another reason I was looking for a better hydration solution. So, this morning, I filled up the "Kiddie-Camelbak" with 40oz of water and added two Nuun electrolyte tabs. I've found that using plan water with the electrolyte tabs and then using the GU packs (Chocolate Outrage is my favorite) works really well with me and my tummy. Gives me what I need without that Gatorade hangover. After putting in the tabs, I let it sit for a while before closing the top, so all the effervescent bubbles could dissipate and not get trapped in the bladder of the kiddie-camelbak causing a geyser-like eruption when I first opened the hydration valve.

Finally ready, off I go. Immediately, I was not happy with all the sloshing going on behind me. Sounded like a washing machine on my back. I'm thinking..."This is going to dive me crazy!" Before even reaching the one mile mark, I'm trying to think of places I can stash the pack at the halfway point. No way I'm going to be able to tolerate this for 12 miles. I keep running. On top of the slosh, the sippy tube keeps popping me in the chest. Another annoyance and possibly a chafing catastrophe! So, in my head I'm already writing the "Dear John" letter to my new Camelbak. No way this relationship is going to last.

Mile 3 ticks by and I'm well into my mental letter. While listing all the benefits, I have an equally

long list of annoyances of why we can no longer continue this relationship. Then an odd thing. I'm at mile 6. Had the slosh disappeared? What about the chest popping sippy tube? Gone too? Hmm... maybe I need to rethink this "Dear John" letter. By this point, I've ditched the letter and I'm talking out right to the pack. Here's my conversation:

Me: It's not you it's me. You are doing a great job. I just can't take your incessant sloshing.
Kiddie-Camelbak: Think of it as a soothing ocean tide caressing your back.
Me: Are  you crazy? It's driving me nuts! Not to mentioned the hydration tube whacking me in the chest with every stride.
Kiddie-Camelbak: Well, possibly it's because you bought a kids pack which isn't designed for man-boobs.
Me: I prefer to call them pecs and I don't think the size of the pack is the problem. Maybe if I just tuck the tube here it will work better.
Kiddie-Camelbak: Maybe if you reduced the size of your man-boobs...I mean pecs that will help.
Me: You're a real comedian. Hmm...maybe if I twist this tube a little here and tuck it there, ahh, that seems to work.
Kiddie-Camelbak: Real genius here.
Me: Okay, now that I have that problem solved. I'm actually getting use to the sloshing sound.
Kiddie-Camelbak: Yeah, I believe all that sloshing is your hydration you'll need on this run. Why not take a sip?
Me: Wow, that was pretty easy.
Kiddie-Camelbak: Go figure.
Me: (around mile 8) You still there? I almost forgot you were there. You stopped riding my back. Get it? Riding my back? Ha!
Kiddie-Camelbak: Now who's the comedian
Me: (mile 11) Where's the sloshing sound?
Kiddie-Camelbak: I believe you've sucked down just about all the water.
Me: Whaaaa? You mean I drank 40oz on that run?
Kiddie-Camelbak: Well, from how soaked your clothes are I'm thinking you needed it.
Me: Man, it wasn't even that hot/humid today. I'm thinking we might be able to work this thing out.
Kiddie-Camelbak: I already knew that.

Check out my run on Strava:

RunnerDude Shoe Review: New Balance 880v7

If you've read any of my shoe reviews or posts about my own running shoes, then you know I have

pretty persnickety feet. With my job as a running coach and fitness trainer, I put in a lot of miles each week and I'm on my feet most of the day. It takes its toll. So, when I find a shoe that works for me, I love to share.

Omega Sports our local running store here in Greensboro, asked me to review the New Balance 880v7, I was excited, but a bit skeptical too. Not really in the shoe itself, but whether it would work for my finicky feet.

The first thing I noticed when I tried on 880v7s was the cushion. My feet need a lot of cushion in the forefoot and heel. That's often a hard combination to find. The 880v7 has achieved it.

The things most notable for me about the  880v7 include:

• Roomy toe box
• Lightweight feel for a cushioned shoe
• Stable platform with an ample amount of surface area to make contact with the ground
• Breathable mesh upper which appears to be seamless adding to comfort
• Great for both short and long runs

I don't have a wide foot, but many runners will like that the 880v7 comes in wide and extra wide sizes. While not a lightweight shoe (coming in around 11oz), it doesn't feel like an 11oz shoe. I was really surprised when I saw the listed weight of the shoe. Not sure how they made 11oz feel lighter, but they did.

This neutral daily trainer worked well for me on both uneven hard city sidewalks and smooth blacktop greenway. These shoes will handle most any distance. The New Balance 880v7 does have a higher heel-to-toe drop of 10mm, so if you're looking for a lower drop shoe, this may not be for you. It's slightly lower than the traditional 12mm drop, but frankly the shoe didn't have the feel of a higher traditional running shoe.

All-in-all this is a great daily trainer for short and longer distances. Highly recommend you give it a try if you're looking for a neutral, cushioned trainer with a roomy toe box. In Greensboro? Give it a test drive at Omega Sports.

Running Shorts Interviews RunnerDude

I'm usually the one doing the interview, but turnabout is fair play. This week, Eddie Wooten, the senior sports editor of the News and Record and host of the running blog, Running Shorts interviewed me for the anniversary of the blogs 5th year of the Runners Profile series where Eddie features a different local runner. Over the past 5 years, Eddie's featured 263 runners! It was great taking time to chat with another fellow runner. Eddie's blog, Running Shorts has become a great center point for the Triad's running community, be sure to check it out! Blow is Eddie's interview with me as featured on the News & Record Running Shorts Blog.

THAD McLAURIN

Age

52

Residence

Greensboro

Day job

Owner, RunnerDude's Fitness

Click Here to See Video Interview

Why I run

"Growing up, I was never into team sports. ... I was overweight, very inactive. I did play some team sports, but I just never really cared for it. The summer before high school, I decided to lose weight and lost about 40 pounds. Started to feel better about myself, what I could do, my abilities, but I still never really did anything. Back then, there wasn't much athletics that wasn't team-oriented. I just didn't have the confidence. But when I was a freshman at State, I started running on my own. Did my first 10K (Great Raleigh Road Race, 1984). I remember sitting there after the race, on the wall, and just looking at all the different people and different sizes, ages, and it was like, 'I can do this.' That's when I started getting into doing more races on my own. ..

"But it wasn't until about 10 years later, '96, '97, I got the bug into distance. I trained for my first full, New York, in '97. Got hooked from then on. Did one or two a year pretty much ever since ... I just realized that I could run for myself, I could compete with myself. In a race you might end up competing with somebody you don't know, that person in front of you you want to peg and try to get beyond. I really liked that vs. the team aspect. ...

"When we moved here in '98, I wasn't didn't know Greensboro too well. I ran around my neighborhood. I found Country Park. I found Military Park. Back then, you couldn't Google 'Greenways.' I didn't know where anything was. I remember the day I realized there was a cut-through from Military to Country Park, and I was so excited because I had a 5-mile loop. The second marathon I ran, which was also New York, I trained running in Military Park. That gets old after a while.

"Then Rick King, who started the Blueliners, ... kept bugging me to come with this group. I didn't know who they were. Finally, I thought, 'I'll go so he'll leave me alone.' That first day we ran 9 miles on the greenway; I never knew the greenway was there. ... I joined the Blueliners then and ran with them up until the time I started RunnerDude's Fitness. ... He's the reason I was able to run different areas around here and meet other people and understand about the running community."

When Thad McLaurin first joined a group of other runners,
the Blueliners welcomed him.

A typical week

"When I'm not injured (Achilles), it's hard to get in 'me' runs. I do a lot of running with clients, so there's a lot of miles in there, but they're not necessarily 'me' miles. When I get a 'me' run, it's a treat. I try to get in at least two 'me' runs and a long run on the weekends (Sundays). ... When race training season kicks in, 50, 60 miles a week (includes runs with clients). When it's not, 25 to 30."

Favorite place to run

"Downtown. I love our greenways, I love that we have so many greenways, and I run them a lot with my runners. But as far as a 'me' run, particularly a long run, I call 'em undetermined runs. I'll leave from here or my house and I'll just head downtown. I know the total mileage I want. From the Run the Boro runs, dealing with multiple routes, I've learned downtown pretty well. I can figure out in my brain as I'm running where I need to go to get the mileage. I like the diversity. I love looking at the architecture and the different neighborhoods. It keeps my mind occupied. The beauty of the greenway on the long run is great, but it's pretty much the same view. Trees, trees, maybe a lake, then some more trees. I like the terrain, it's a mix of hills and flat."

Faster, higher, stronger

"My favorite speed workout is called 90-60s (90 seconds hard, 60 seconds easy). You can do it outside, you can do it on the treadmill. It's a no-excuse speed workout. You don't have to have a track. A lot of them are time-based, some of them are distance-based. It's got two intervals, so you can program it in your watch or use an interval timer. And it doesn't take long. You can do a 1-mile warmup, two rounds of the 90-60s and a 1-mile cooldown, and you're finished in about 40 minutes."

Other athletic pursuits

"I don't have a lot of time for me for that kind of stuff. I do a lot fitness-type stuff, Tabata circuits, that kind of stuff."

Other life pursuits

"I love writing (author of Full-Body Fitness for Runners). That's how the blog started. As a career, I was a writer – more technical kind of writing, educational – editor, book development manager for 13 years with the Education Center. ... I love to read."

I love running when ...

"It's for me, because that's rare. I love it when it's a purposeless run. I'm just able to go out and run. It's freeing; that's when I do a lot of brainstorming and thinking, things come to my mind that don't at other times."

But I don't love running when ...

"I'm injured."

A key piece of gear

"My orthotics. My legs are great, my aerobic fitness is great, but my feet hurt a lot. I have metatarsal issues. The Achilles thing is new, and I know why that happened. I ran very little in December and January because of my dad passing, and my mom has Alzheimer's and we're dealing with that. So I was out of commission. When I got back, I did the Massacre Marathon Relay, and I was the first one on my team to do the leg and busted out like crazy. Felt good, but then you have to stop. That's when I strained my Achilles. ... I don't know that I can do many more relay races because of the stop-and-start. Once I start, I have to keep going."

A favorite event

Thad McLaurin at the 2007
ChicagoMarathon

"Locally, the relay races that we've done, Doggettville and Massacre. At Doggettville, we're there all day long and it's just fun. We had a bunch of teams there. Some of them are somewhat competitive, but we mainly go just to have fun and celebrate running and see how many laps we can get in. The Doggetts are great, it's very relaxed, there's food, the route is pretty. ... Personally, as far as a race, Chicago (Marathon, 2007) was my favorite – and my worst. I ran it the year they had the heat wave and they shut it down. I was trying to qualify for Boston, but I got heat exhaustion. I PR'd; it was a 3:40 or something. I was on track until about Mile 18 and just fell apart because the heat was so bad. It was still an awesome experience."

Look what I did

"Grandfather Mountain (2015). I did it in 4 1/2 hours, and that was on the tail of doing two other marathons right prior to that. That was a great experience. It was challenging, but I never felt like I did in Chicago. It felt doable. I knew it was going to be an experience run. ... There wasn't a lot of stress as far as trying to beat a previous time because I knew it was a completely different animal. Our family is Scottish heritage, so when you come in there to the Highland Games, that's pretty cool. There were some families there that I had grown up with who go to the Highland Games every year, and they yelled out my name when I passed through, so that was pretty neat. That's one of my most nondescript, plainest medals, but it probably means the most."

Thad McLaurin finishing the Grandfather Mountain Marathon at the
Highland Games.

Up next

"I think I'll be able to do one (marathon) in the fall. I'm registered for Savannah (Rock 'n' Roll Marathon). We have a big group going to the Flying Pig (Cincinnati, May 7). I'm going to do the half."

Most people don't know

"I started out thinking I wanted to be an artist. I used to do a lot of drawing: pen-and-ink, color pencil, that kind of stuff. But I never really had the confidence to do that. I never took any art classes in high school. But I did a lot of drawing. ... Just like my teaching experience, then my writing experience and my art, the little bit I had, I use it all now, whether it's on the web site or the blog or the book or just creating a video for runners. I get to use a lot of those skills."

Words to the wise

"Set realistic goals. You'd be surprised how many people come and we'll have a consultation about race training. They want to do a marathon. So my next question is, 'Which one?' 'It's two months away.' 'How much running are you doing?' 'I'm not.' That's just an injury waiting to happen. ... Rest is equally as important as a speed workout. That's hard, particularly for the more competitive runners. They think that it's a weakness if they have to take a rest, but they're just setting themselves up for injury, too. You've got to be able to recover. And the older you get, you need a little more recovery."

Final thoughts

"I truly love what I do. I love being part of the running community. I love contributing to the running community, and what they give back is twofold."

Thad McLaurin's RunTheBoro series will return starting May 6.

Taking That Leap

I wanted to be an architect like Mr. Brady.

This morning I Facebook messaged with a friend who was telling me he was miserable in his current job. I told him to think about what was worse, being safe in his current job but miserable, or (albeit scary) taking a leap of faith and make a change and do what he really wanted to do. It made me reflect on my own past decisions.

When someone asked me as a kid what I wanted to do when I grew up, I'd usually say I wanted to be an architect. I think that was because "Mr. Brady" the dad on my favorite TV show "The Brady Bunch" (this was the 70s) was an architect. I didn't really know what that was, but it sounded cool.

My early art. Not great, but I really enjoyed drawing, It was
my escape. Probably haven't drawn anything in 20 years.

Of course I didn't become an architect, but dreaming about it was fun. As a kid, I was always making something. My poor dad. While other fathers were in the sports section of Roses (Wal-Mart of the 70s) picking out a glove, ball, or bat, my dad was in the crafts section waiting for me to pick out the next whatever I was going to make. I never had any formal art training. Never even took art in high school, but on my own, I drew. I drew a lot. Mostly pen and ink and colored pencil. I was never secure enough in my talent to take an art class or to take it in school. Ironically, kind of like sports at the time. I was scared to put myself out there.

Then all of the sudden I'm getting ready to graduate from High School and I'm expected to have a career in mind.  I really had no idea. I was accepted into App State, NCSU, and UNC-Chapel Hill. Not exactly sure why, but I chose App State. I was thinking I was going to go into "art" not knowing what that really was or meant. There's one thing about me that has always been and will always be and that is that I might not know what I want, but I definitely know what I don't want.

My first few days at App were not very good. Now keep in mind, I had really only been away from home by myself once. I was a preacher's kid and while I wasn't really sheltered I was a very naive kid. Looking back I'm pretty proud of that naivete because it really let me be a kid. Problem was that at that point in my life that naivete didn't prepare me for the first couple days of college life having drunk kids fall into my room and lots of other not-so-appropriate-things being thrown in my face full force in concentrated form on day one. Scared the heck out of me. I called home and without much detail, I told my parents that ASU just wasn't for me. My Dad, said, "Well, let me come up there tomorrow, we'll talk about it, and then we'll decide what to do." Dad arrived the next day like he promised. But when he got there, I had my room emptied and my car packed. We headed home. LOL! Like I said, I may not know what I want, but I know what I don't want. Still true today.

So coming home, my Dad said I had to have a plan. And so I did. Because school had already started, I couldn't just go to NCSU or UNC even though I had been accepted. I had to reapply. So that semester, I took evening classes at UNC while awaiting my re-acceptance status for the second semester at UNC or NCSU. I heard from NCSU first so, I headed to Raleigh with the idea I'd be a business major. First two semesters were great, then in my third semester, when I took my first "real" business class (some kind of statistics class), I thought "holy crap!" Decided then-and-there that the business route was not for me (kind of ironic since today, I'm a small business owner). I transferred to UNC-Chapel Hill as an Education major.

A letter from a student in my last 5th grade class.
Wow! She'd be about 31 now....I feel old. 

I had finally found my niche. I graduated from UNC-Chapel Hill with a BA in Intermediate Education and began my career as a 5th grade teacher in the Chapel Hill-Carrboro City Schools. I really loved what I did. After eight years, I had an opportunity to go into educational publishing with a company based in Greensboro, NC. It was scary, to move from teaching into a more corporate setting, but it was a great blend of teaching, creating, and big business. My first leap of faith.

I was in publishing for 13 years. Loved what I did. Had worked my way from writer/editor, to Senor Editor of Intermediate Books, to  Book Development Manager, to Curriculum Manager. I got to travel some and really loved what I was doing. I thought I'd be in publishing until retirement. Then the bottom fell out of the economy in 2009 and 1/3 of the company I worked for was let go. I was a part of that 1/3. Funny how the ones with the most experience and longevity are the first to go during times like that.  Insult to injury, the company held me to a non-compete and I was not able to work in my field for 18 months. I could have fought it, but instead I took it as a sign to do what I really loved doing....running and fitness. Leap of faith #2.

So in 2009, back to school I went getting my diploma in fitness training from the National Personal Training Institute in Raleigh, my personal training certification from the American College of Sports Medicine, and coaching certifications from RRCA for marathon training and USA-TF for track and short distance running.

In 2010, I leased a 400 sq ft office space in Greeensboro, NC with (no money and no clients) and opened RunnerDude's Fitness. Leap of Faith #3. Scared to death, but excited beyond belief, I began my journey as RunnerDude. Best decision of my life. In the past seven years, that 400 sq ft has grown to 3000 sq ft and that zero client list has grow to me working with over 600 running and fitness clients. I've helped hundreds of runners reach their running goals from running for the first time to qualifying for Boston. I've crafted RunnerDude's Blog into one of the top rated running blogs in the country, being read in over 90 countries and  over 1.5 million page views, giving me the opportunity to interview running greats like Olympians Shalane Flanagan, Kara Goucher, Nick Symmonds, and Jeff Galloway as well as Runner's World's Bart Yasso.

Evolution of a Dude

Is it still scary? Heck yeah, but I love what I do. All though I didn't know it at the time, all of those life "stepping stones" helped create the person I am today. Many my age are talking about upcoming retirement, but I feel like I've just started. I'll probably be coaching runners from my hoveround on the greenway when I'm 90. :-)

Change is hard, but to grow as an individual, you need change. Your change may not be a huge career change, but whatever change comes your way, embrace it, it may bring amazing things your way. Are you due for a leap of faith?