Overcoming Your Quit

Everyone's experienced it. It can be very strong, even overpowering. Couch potatoes experience it, but experienced exercise gurus experience it too. It's that little voice in your head telling you to stop. Scientists call it "inner speech" or "thought chatter." I call it a nuisance. 

Steve Taylor PH.D. in a Psychology Today article, says that "real thinking is when we consciously use powers of reason and logic to evaluate different options, deliberate over problems, decisions, and plans, and so forth." He continues to say that "we often like to think of ourselves as rational creatures, superior to animals because we can reason, but this kind of rational thinking is actually quite rare. And, in fact, thought-chatter makes it harder to use our rational powers, because when we do have issues to deliberate, it streams through our minds and diverts our attention." Boy is that ever true when you're trying to add something new in your life like running and/or fitness. 

Taylor, says, that "being immersed in thought-chatter isn’t so different from dreaming — at least, the kind of associative dreaming that sorts through the impressions and information we’ve absorbed recently and sends a strange mixture of them back through our minds. We have a little more control over thought-chatter than dreams, and it comes from the conscious mind rather than the subconscious, but essentially it’s the same whirl of mental material."

The idea that we have some control over "thought-chatter" is reassuring, but the problem is that we often choose not to control it. Have you have told a friend you'd meet her for an early morning run, but when the alarm rings, that little voice in your head tells you to roll over and forget the run? Ever plan to run or workout after work, but on the way home that little voice in your head starts to list all the other things you need to do instead?

I'm not sure what Dr. Taylor would say about this theory I have, but in my own experience, whenever I come to an unknow, or have to experience something new, or something I'm not experience at, that little voice in my head turns on me with negative thoughts. When I was a kid and young adult, I missed out on some cool experiences, because that negative inner voice ruled. 

As I've "seasoned" over the years, I've learned that when you tell that inner self doubting voice to shut up, you open the door to experiencing an entirely new you.

When it comes to exercise there's a quote, "The pain of exercise is better than the pain of regret" that seems very fitting. So, even though the immediate response to listening to that inner voice and rolling over is comforting, later in the day you start to kick yourself for not getting out and running. So, not only did that inner voice win, it ended up making you feel worse. Something to remember when you have that first inkling to change your plans because the little voice is making quitting sound so good.

There are other reasons people have issues with quitting with running and/or exercise. Often it's the initial pain that comes with new activity. I always tell my new fitness clients and new runners that for the next several weeks (3-6 weeks) you may feel worse that when you started and that's normal. Any time you put new demands on your body on a consistent basis as in a new fitness or running plan, you're body's fitness level is initially going to dip. It's called the gain threshold. Your body is having to adapt, rebuild, and recover. It takes time. This is why gyms are full on January 1st, and then there are tumbleweeds in the parking long on January 31st. People give up before they start seeing positive change. 

So, next time that little voice, inner speech or thought-chatter starts to yack in your head, remember that you can tell it to stop. Remind yourself how much better you feel when you don't listen to it and how guilty you feel when you do listen to it.  And, if you're new to fitness, remind yourself that it does get better. Consistency is the key. 

Now there is a difference between don't want to and can't . And there's a difference in listening to that little voice and listening to your body. Rest is a very important part of training. If you're hurting beyond regular muscle soreness, take a rest day. If you're worn down mentally and physically, take a rest day. Sometimes you have to overdo to figure that out, but keep in mind that fitness and running is about balancing activity and recovery.

Meditation can help in dealing with that inner voice. Doesn't have to be fancy legs-crossed "ummm" chanting meditation. It can just be taking some quite time to think about your goals and what might be getting in the way. Creating a mantra can be very effective too. A mantra or slogan, if you will, is a phrase that you repeat to yourself when you need that extra encouragement. My mantra and the mantra I share with my clients is Trust. Believe. Conquer!  Trust in your training, believe in yourself, and you'll conquer your goals. Take some time to develop your own mantra to help you overcome your quit.

Ask The Coach: Why Is a Cool Down Important After a Run?

"Why is a cool-down important after a run?" It's a question I'm often asked. Nobody seems to mind the warm-up, but when I say, "Ok, get your cool-down in?" I often hear moans and groans. Once you finish that last repeat, you're done, right? Well, technically you're done with the repeats, but not quite yet with the workout. 

A cool-down run aids the body in several ways, but here are three that I'm keen on.

1. Faster recovery
2. More effective results from your workout
3. Helps your body return to a state of rest 

Faster Recovery: The easy slow jog after your workout, continues to supply your muscles with oxygenated blood. This helps jump start the recovery process and also avoid sore muscles. Also, during intense speed workouts, the body produces lactic acid and other energy production waste products. The cool-down jog helps your body more quickly flush out these waste products also aiding in a quicker recovery.

More Effective Results: If you're body begins the recovery and rebuilding process quicker, then you're going to see better results from your workouts and quicker. You'll also be better prepared for you next run or workout instead of still feeling sluggish or sore from the previous workout.

Helps Your Body Return to State of Rest: Doing a cool-down jog after a speed workout allows your heart rate to come down slowly, allowing your body systems such as blood pressure to return to normal gradually. This also helps to avoid blood pooling in the legs after a hard workout. Ever felt dizzy after a speed workout? Improper hydration and/or fueling can be the culprit, but blood pooling in the legs is often the cause. A simple cool-down jog can help avoid this. That same cool-down jog can also let your body's cooling system wind down gradually. Have you ever finished a speed workout and as soon as you stopped, if feels like a faucet turned on in your body and suddenly your drenched in sweat? That's because during your workout, your body is working hard to keep you cool. When you land that last step of your speed workout, your body doesn't automatically shut down it's cooling plant. It's still going full force. A cool-down jog gives your brain time to realize that you are winding down and no longer need as much cooling-off support. As your heart rate comes down, that faucet will start to turn to the off position.

The more intense the workout, the more important the cool-down. Most experts recommend a 5- to 10-min cool-down. I usually tell my runners to do a half to a full mile for their cool-down. Remember, the cool down pace should be your easy run pace or slightly slower to be effective. If you're newer to speed workouts and you feel like you just have nothing left for a cool-down jog after your workout, try doing a 5- to 10-min cool-down walk.  Also, keep in mind that short-and-fast is hard and long-and-slow is hard. I've found it very beneficial to do a 5 to 10-min cool-down walk after a long run. It provides the same benefits as that cool-down jog after that speed workout.

Eating Does a Runner Good

Just read an article about how exercising before breakfast burns more fat. Article makes it sound like it's new news. Heard this for a long time. Problem is that people will just read the headlines and then start running on an empty stomach. It's true that when you run on an empty stomach, your body will use up any remaining glycogen (carb) stores and then begin to burning fat. Nothing wrong with that. However, what a runner has to ask himself/herself is...."What is my goal?"

If your main goal is weight loss, then great idea to get up early and go for that 3-5 mile run before breakfast and possibly burn more fat than if you had eaten first. But, if your goal is training for a half or full marathon, then your main focus should be on achieving a quality run. Running 10-20 miles on an empty stomach is not going to provide a quality run. When a runner comes to me to talk with me about a recent lackluster run, 90% of the time it boils down to improper fueling.

Yes, you can burn fat as a fuel source. When all the fat is gone, you can even burn protein (muscle), which is not good. But the thing to keep in mind is that the body's main fuel source and most efficient fuel source is glycogen (what carbs are turned into and stored as in the muscle). Fat can be an energy source, but it's not as efficient as glycogen.

Sometimes weight loss will happen when half marathon or full marathon training, but I don't encourage runners in the thinking that running long is going to cause weight loss. If you are training properly, your appetite will increase and as long as you're appropriately fueling based on your activity level, then you'll be fine. Most of the time, however, runners will over estimate their calorie burn and they'll eat a lot more than they need. My other concern with this article is there will be people who think.... "I'm going to run on an empty stomach and then I'm not going to refuel afterward either. That way I'll really get a good burn." Problem with that thinking is that when you drastically decrease your caloric intake and drastically increase your activity level, the brain will go into protective mode and actually latch on to and protect your body fat and burn muscle instead. Decreased muscle means less caloric burn, which can mean weight gain or a weight plateau. Not good.

So, long story not so short...if your goal is weight loss, then try running shorter distances before breakfast as a part of your weight loss goal, but if you're goal is a marathon....eat.

Article Link: https://www.cnn.com/2019/10/18/health/exercise-breakfast-fat-burn-wellness/index.html

Hitting the Training Wall?

Many half or full marathoners can attest to hitting a wall of self-doubt that smacks them in the face about halfway through their training.

For first-time half marathoners it's often around mile nine. For first-time marathoners it's often around mile 15, 16, or 17.

Things are going just dandy in their training  and then all of the sudden, they have a tough run and reality smacks them in the face. "Oh my God! That was hard!" How am I ever going to run 10 or 11 more miles!"

This experience is pretty common with new marathoners. Most have actually had a similar experience on a smaller scale, but they forget from whence they came. In talking with a struggling half marathoner the other day, I reminded her how not too long ago, she was worried about completing the 13-min run/2-min walk intervals when she was in my beginning running group. Also reminded her that she killed it.

For most individuals it's pretty common for self-doubt to creep in when we they dip their toes into the unknown. The initial response for many is, "I Can't!" But here's the thing. You can. You have to just flick-it! Flick that self doubt to the curb! Easier said than done, right?

The first step in clearing your mind of "Can't" is remove it from your vocabulary. Next step is to be "Real." It's going to be hard. Marathon training is one of the hardest things you'll ever do. It will be one of the most rewarding and life-changing things in your life too! Training for a marathon causes you to dig deep and find a you that you may never even knew existed. Once you find this new you, you'll be amazed how much you pull on new you in other areas of your life.

So, why does it happen around mile 15, 16, or 17? Well for most, that's new mileage for them. So just like when they first began to run and it was hard and they were fatigued, and they were sore, they're going through that again. Many at this point will experience an acclimation phase while their body adapts to the new demands of this new frontier.

So, what do you do? You run smart and you listen to your body not your head. If you are extremely tired and fatigued, then skip that next speed workout. When your body say's "Uncle" listen to it and take a rest day. Pull back on the pace on your long runs. You're probably running them too fast anyway and now that you're in new territory, your body isn't able to maintain that same pace (plus you need to be running slower on the long run anyway). Make sure you are hydrating and fueling properly pre-, during-, and post-run. Those two gels your  took for a half marathon probably aren't gong to hack-it for a 20-mile run. figure how how to adjust your fueling for those extra miles. Depleted levels of electrolytes like sodium and potassium can increase dehydration even if you're drinking a lot of water. So be sure you're on top of replacing them through your fueling, electrolyte tablets, or sports drink.

According to Dictionary.com, moxie is the ability to face difficulty with spirit and courage. It goes on further to say that the term was used as far back as 1876 as the name of a patent medicine advertised to "build up your nerve."

Too bad there's not a bottled "marathon moxie" that you can gulp down just before the start and then be miraculously provided with all you need to complete your training. Man, whoever invents that will become a millionaire! In reality, marathon moxie does not come from a bottle, it comes from within you.

If you're having doubts, I want you to do some reflection. Sometimes writing down and documenting all that you've done during your training can visually confirm all your hard work and the commitment you've exuded over the past several months. This doesn't have to be a long and tedious task, just use a brainstorming web like I've done here. Once you see all that you've accomplished there's no way you can doubt yourself! (See my attached pic. This is a web I did a while back when I was training for a marathon.)

Another way to clear you mind of Can't and flick that self-doubt to the curb is by finding a running mantra to help lift you up on those hard runs. The official RunnerDude mantra is Trust. Believe. Conquer! It stands for Trust in your Training, Believe in Yourself and Conquer your Goals. Here are a few more mantras to consider or make up your own!

• Can't Stop! Won't Stop!
• No regrets!
• If you don't, you rust!
• I'm a running machine, not going down without a fight!
• The pain of discipline or the pain of regret.
• Relentless forward motion
• Make Mom proud!
• Run like you're being chased!
• This too shall pass.
• Perpetual forward motion
• Not today, I will not be broken.
• Not if. When.
• I will keep on.
• Define yourself!
• Not everybody can do this!
• When the going gets tough, the tough get going. So get going!
• Do this today and you can eat your weight in chocolate tonight!
• Of course it's hard, if it was easy everyone would do it.
• I hate you Thad. I hate you Thad. :-)

If you have a coach, talk to him/her about what you're experiencing. Ask about taking rest days. Ask about fueling and hydrating. They are there to support you. They have lots of suggestions and tips to help you. (https://runnerdudesfitness.com)

The Beauty of a Good Run

I love it when my fall race trainees who are training in the summer have a mild temp/weather run day. They finally get to see their hard work is paying off.

You see here in North Carolina, the summers can be brutal for race training. We are blessed with high temperatures June-August. We are also blessed with high dew point.

I've preached (my pastor dad would be proud) the High Dew Point sermon over and over, but for most runners, they still internalize a poor run as a reflection of their effort or lack there of.

Dew point is the temperature at which water condensates. The body's first course of action for cooling itself is through the evaporation of sweat from the skin. But on high dew point days (70° and above) the sweat will not evaporate. It just stays on your body.

The body is an amazing thing and your brain is like a super computer. When one cooling system shuts down or is working poorly, it kicks in a backup system. In this case, the brain diverts oxygenated blood to the skin to help cool the body. That's a pretty awesome backup system...unless you are training for a marathon.

More oxygenated blood at the skin means less oxygenated blood at the muscle. This is why you feel like you're running through sludge and can't seem to make your paces no matter how hard you try on a high dew point day. And this is why runners beat themselves up. Their plan says to run at X pace. They don't make that pace, so in their minds it was a crappy run.

Temperature can be deceptive. You can have a milder temp day, but if the dew point is still high, your run is going to feel labored. If you try to push yourself to run harder on a high dew point day, you can actually run the risk of heat exhaustion as well as put your heart at risk from so much demand being put on it trying to cool you off and make you move.

So, like I tell my runners, on a high dew point day, you should run by feel. This means on a high dew point day, if you feel like you're giving the same exertion as on a day that you are making pace, but your watch says otherwise, you are still reaping the benefits as if you were making pace.

Research has been done comparing running at altitude to running in high dew point. Results are very similar, because in both scenarios, runners are running in oxygen deprived situations. The problem is, if a runner goes to Denver to train at altitude, that's really cool. Just running in hot/humid NC seems normal and instead of runners realizing they are getting the same benefits as running in Denver, they get down on themselves, often pushing themselves harder, making things even worse.

Then comes a day at the end of August, like my runners had yesterday, where in the early morning, the temp and dew point is low and they had awesome runs allowing themselves to see the progress they've actually made over the past two months.

Funny part is hearing them exclaim, "Wow! That was awesome!" "Wonder why that run was so great?" "I felt better, even though that was the longest run I've ever done!" I run so much better when it's cooler."

Some have realized it, but others haven't yet made the connection that yes, the great weather allowed them to see the fruits of their labor, but that it was all that hard "smart" labor on those oppressive run days that provided the foundation for the awesome run they just had, not the milder weather.

The RunnerDude mantra is "Trust. Believe. Conquer!" It is a catchy mantra, but it's the meaning behind it that's important. Trust in your training, believe in yourself, and you'll conquer your goals.

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.

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.

The Lowdown on the Ketogenic Diet for Athletes

Ketogenics....isn't that what Michael Jackson wanted to do with his body after he died? Oh yeah, that's Cryogenics. My bad.   Well, I'm sure you've probably heard the term Ketogenics, even if you're not sure what it is.

The diet world is always a flutter with the newest this and the newest that. Actually, there really isn't anything new, it's just a new name for low-fat, high-fat, low-carb, or only eat Twinkies diet.

Many years ago we had the Atkins diet which was low carbs, then we had the Paleo diet which had many eating no carbs and getting in tune with their caveman ancestry, and now we have Ketogenics. All are really pretty similar in theory....Carbs are bad.

Ketogenics is all the buzz because it's often pitched as a beneficial diet for athletes. Being a coach and fitness trainer, I'm often asked about current nutrition trends. While I'm not a nutritionist and in the state of North Carolina I legally can't provide individual nutritional advice, I do try to keep up with the reading to be current on the latest research.

I've had 200 hrs of anatomy and physiology education and 100 hrs of nutritional education. So, while in no way am I an expert, I do have a good basis of understanding of how the body works and functions physically and nutritionally and my ears always perk up when a diet excludes a specific food group.

So when Sanna Delmonico, MS, RDN, CHES wrote an article ""Do Ketogenic Diets Work for Athletes" for the recent issue of IDEA Food and Nutrition Tips (Volume 6, Issue 5), I was very eager to read it.

Basically Delmonico addressed the question, "What do you think about a ketogenic diet for athletes? Does it really improve performance?"

Her response was pretty much what I thought. But first what is a ketogenic diet?  Delmonico describes a ketogenic diet as a high-fat, low-carbohydrate diet, usually including less than 50 g of carbohydrate per day (Paoli 2013). Carbohydrate, which is stored in the body as glycogen, is the preferred fuel for muscle and the brain. When this fuel isn’t available, the body turns to fat for energy and produces ketosis. The theory is that since we store much more energy as fat than as glycogen, athletes have a reliable, steady source of energy if they burn more fat, and this should improve performance.

Medically speaking, the ketogenic diet has been successful in treating epilepsy in children and in some adults and has shown some promise in weight loss  and type 2 diabetes. But, and this is a big but, long term, the ketogenic diet has risks. Continued use of this diet increased the chance of kidney stones, increased blood lipids and bone fractures. This diet also leads to constipation in many because it's so low in fiber. The low fiber component can also lead to increased chances of colorectal cancer.

Delmonico says that research has shown that over time, an athlete on a ketogenic diet becomes more efficient at burning fat. This adaption takes about 3-4 weeks and during that transition time, the athlete will feel very fatigued. So, this transition should be done well before a race training cycle. The thinking is that an endurance athlete like a marathon runner or triathlete would benefit from this because they'd have a longer sustained source of fuel. However, research has shown that while these athletes have become more efficient at burning fat, it hasn't added any benefit to athletic performance. However, higher carbohydrate diets did result in improved performance.

Delmonico concludes that more research is needed on Ketogenic diets for athletes. The positions of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine are that current evidence doesn't support the use of ketogenic diets to improve athletic performance.

Delmonico cautions athletes using the ketogenic diet to keep in mind that decreasing carbohydrate intake also decreases intake of fiber, vitamins, minerals, and phytochemicals from beans, whole grains, starchy vegetables and fruits.

Also keep in mind that the American Heart Association recommends reducing saturated fat to no more than 5 to 6 percent of total daily calories. This would be very hard to do on a Ketogenic diet.

Training? Feeling a Little Run Down?

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

Do you feel that burn after a hard workout or a hard run? That's from pushing your body past what it's used to. Challenging yourself to harder more intense workouts (resistance training or aerobic training) over a period of time is called progressive overload. Progressive overload is how you train your body to adapt to the new conditions being put upon it. The key, however, is making sure that along with the progressive overload you are also giving your body time to recover. Ever notice how most marathon plans have you run a 20-miler followed by a day of rest and then the following week's "long run" usually isn't as long. That's progressive overload or stress adaptation. Build up. Back off a little. Build up. Back off a little. Overloading the body and then giving it a chance to recover, adapt, and heal before placing more stress upon it, is a great way to train.

The S.A.I.D. principle (Specific Adaptation to Imposed Demand) refers to the idea that your body adapts to the specific type of stress put upon it. So, when an endurance runner pushes to finish that 20-miler in a specific time frame, his/her body is adapting to that specific type of stress being put upon it.

The problem is many athletes (aerobic or anaerobic) don't give their bodies time to adapt before imposing more stress on their bodies. The create a recovery deficit....that hole they've dug and can't get out of. They're constantly stuck in the recovery period or worse, they become injured. This is called overtraining.

Often I hear a runner say, "but it's in my plan" or "but my plan says." Runners often mistake a training plan for LAW. A training plan is merely a guide to help you reach your goal. A training plan sis like a travel plan...a map. Change 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. Some times life has a different plan for you than what your race training plan had in store of you. A training plan is based on an ideal world. A training plan also, does not know how long your particular body may need to recover after that first 20-miler. The plan is your map. You are the driver and your running coach is your AAA consultant.

Some common signs of over training include:

• persistent achiness, stiffness, or pain in the muscles and/or joints (beyond the typical delayed onset muscle soreness felt a couple of days after a workout)
• waking up with an elevated pulse (good idea to take your waking resting pulse frequently to give you a base from which to compare)
• 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

An elevated pulse is also a good indicator of possible overtraining or even sickness such as a respiratory infection. If your waking resting pulse is elevated more than a few beats, you could have an infection or be suffering from overtraining. In either case, taking a day off may be the best thing. Rest is the best thing for overcoming overtraining. If rest doesn't do the trick, schedule an appointment with your doctor.

Other Causes of Fatigue When Training Include:

Improper Hydration can also be a source of fatigue. Most people in general don't get enough water (2-3 liters) each day. If you fall into that category and you're also not replacing the water you're losing through perspiration from running, you're risking dehydration. A sure sign of dehydration is fatigue. In addition to your normal daily hydration requirements, you should drink 12-16oz of water about an hour before your run. One good way to determine how much you need to drink after your run is to weigh yourself before your run (without your running shoes), then weigh yourself immediately after your run (without your running shoes). For every pound lost, you should drink 16oz of water. Don't have to drink all that immediately after your run. Drink some and then make sure you get in the remainder within a few hours after your run. No need to weigh before and after every run, but if you do it on a mild day and once on a really hot/humid day, then you'll have a frame of reference to help you determine how much to drink after runs in various conditions.

-

If you're running less than an hour, water is perfect. If you're running an hour or longer, a sports drink will be a better choice especially on hot/humid days because it will help replace vital electrolytes (mainly sodium and potassium) lost through sweating.

Alcohol consumption should be decreased during training. Excess alcohol consumption can increase your chance of dehydration in several ways. Alcohol decreases your body's production of anti-diuretic hormone. This hormone is used by the body to reabsorb water. Having less of this hormone causes you to urinate more increasing your fluid loss. Side Note: The average beer is about 4-5% alcohol. When you drink a 200ml beer, you don't just urinate 200ml of water, but more like 320ml of water which calculates out to 120ml of dehydration. (Sorry, for the bad news.)  

Lack of Sleep is a big-time cause of fatigue. Your body does most of it's repair and rebuilding while you sleep. If you're not getting enough sleep, then you're not giving your body time to heal. Plain and simple. Sleep requirements can vary from person to person. Teenagers need about 9 hours on average (mine seem to need about 15!). Most adults need 7 to 8 hours a night for the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Fatigue can result when your normal sleeping hours are shortened for whatever reason—stress of a new job, a new baby, or that heartburn you got from the 5-meat pizza you ate just before bed. If you're not getting your normal amount of sleep, then you need to back off on your training until your sleep hours are back to normal.

Low Iron Levels can be another cause of fatigue. If you've ruled out other possible causes of fatigue, it may be worth having your doc take a blood test to check your iron levels. This can especially be problematic for some women during their menstrual cycle. Sometimes just a change in diet can help boost your iron levels, but sometimes an iron supplement may be needed. (Check with your doctor before taking an iron supplement.) Good food sources of iron include: turkey, clams, enriched breakfast cereals, beans/lentils, pumpkin seeds, blackstrap molasses, canned beans, baked potato with skin, enriched pasta, canned asparagus.

Sometimes you may not experience the fatigue during your run. For some the fatigue may come after the run. Insufficient Post-Run Re-Fueling can be the culprit. If you've had an intense workout, it's normal to feel tired, but if you're feeling fatigue that just won't go away, you may not be giving your body enough refueling carbs and protein after your run. A good rule of thumb is to consume a 4:1 ratio of carbs and protein within 30-45 minutes of finishing your workout. Oddly enough, lowfat chocolate milk has the optimal ratio of carbs to protein to help refuel tired muscles.

Marathon To-Do List

If you're in the heat of marathon training, you're probably 100% focused on your workouts. There's another side to preparing for a marathon that often gets overlooked. I'm talking about getting to your race destination. I'm currently training for my 17th marathon and  I've learned a few things along the way that have helped me out on race day.

Marathon Trip To-Do List
1. Book your room! Marathons are getting larger and larger and it's getting harder and harder to find a room (especially at a reasonable price). Race websites often have special deals at area hotels. If you try to book a room through the race website and all the rooms are full, don't fret just yet. That usually just means the block of rooms the hotel has at the special marathon rate is full. If that's the case, try one of the many discount travel sites like priceline.com, Travelocity, or Airbnb. When it's just been me traveling to a race, I've even used a hostel. One of my Trips to the NYC Marathon, I stayed in a hostel for a fraction of the cost of a hotel room. At this particular hostel, I had my own room, but the floor shared two large restrooms with showers. It was old and definitely had character, but it was in a great location on the upper West Side. Great little bakery next door. While I was getting my breakfast bagel the day before the race, there was an extremely tall man in line in front of me. Turned out to be Conan O'Brien! The day after that race, I was having lunch in a little restaurant along Central Park. While eating my lunch I heard this very distinct voice behind me. Turned around and it was Regis Philbin and his wife, Joy. So, cool!   

2. Find out what sports drink and/or sports gel will be provided along the course. Either train using what will be provided at the race or decide to carry your own or have family members/friends provide it for you along the course  (the latter is often hard on larger races or on isolated races where spectator access along the course is difficult). Never train using one brand then switch to another on race day.

3. Plan out what you're doing for food while at your race. You've probably figured out your dinner each night before your training long runs. But what are you doing the night before the race day? Will you be able to find food at a restaurant similar to what you've been eating at home? If you plan to eat out the night before the race, research some area restaurants to see which will best meet your needs. Then go ahead and make a reservation. Or better yet, pack your food and eat in the room. If possible, book a hotel with a kitchenette. These rooms usually have a small stove or cook top and refrigerator. Now you'll be able to fix your normal pre-run dinner and breakfast!

4. Become familiar with the race course. No need to memorize every street name and turn, but identifying major hills and other course challenges can be helpful.

5. Keep tabs on the weather. Periodically check weather.com  or one of the other weather sites or apps to see what the forecast is for race day; best to be prepared with cold/heat/rain gear than not. 30gal trash bags make awesome rain gear and are great for extra warmth before the race too. Just cut out head and arm holes and you're good to go. Don't need it for either? Makes a great mat to sit on prior to or after the race.
6. Give yourself plenty of travel time, especially if the race is out of town. If going to a new city, it's best to arrive two days before the race. This gives you time to acclimate to your surroundings and a new bed. It also allows you time to get to the race expo without panic that you're not going to make it in time.
7. Pack your race-day clothes and running shoes in your carry-on bag if you're flying. If your luggage gets lost you'll be able to run as planned.

8. Pick up your race packet early. No need to wait until the last minute to pick up your packet. You never know what may come up to delay pickup.

9. Take a sample but don't use a sample. Runners are often overwhelmed at large race expos. Every running related vendor imaginable will be at these expos, each handing you hydration and fueling samples. Take all of these you want, but don't eat any at the expo and definitely don't use any on race day that you've never used on a training run. Same with gear and clothing. Unless you forgot your running shorts, don't wear something on race day that you purchased at the race expo.

10. Have a plan for where to meet your family/friends after the race. No need speeding longer than it took to run the marathon looking for your family. Many races have family meeting areas, but depending on the race, those areas can be huge. If you get to the race site a day or two early, scope out the finish line area and go ahead and pick out an area for you and your family/friends to meet.
11. Layout your racing clothes, shoes, and gear the night before the race. Go ahead and pin your race bib on your shirt. Anything you plan to wear or carry with you while you run, lay it out. This will help you sleep better and save time in the morning.

12. Don't overdress for the race. Rule of thumb is to dress like it's 10-15 degrees warmer than it really is. Your body will warm up at least by that much while running. 

13. Take along some old sweats to the start. You don't want to overdress for the race, but some races have you at the start really early and it can get chilly in the wee hours of the morning especially at a fall or winter marathon. You can pick up old sweats at Good Will or a thrift shop for next to nothing! Wearing old sweats will keep you warm while you wait and then you can toss them at the start. Many races donate the discarded clothing to local homeless shelters. That 30gal trash bag mentioned earlier, comes in handy too for extra warmth.

14. Have your mental strategies rehearsed for Race Day. Don't start out too fast! There's a saying, "Most races are lost in the first mile." That often a very true statement. It's very easy to get caught up in the hoopla of the start and before you know it you're running a minute faster pace than you're supposed to! Hold fast to the pace at which you've trained. You can turn in on later in the race, if you've got extra gas in your tank.

15. Trust in your training and enjoy yourself!

Let's Cut to the "Chafe"

"Chafe." There, I said it. One of those words, no body likes. As soon as you hear it, you immediately
have a reference point in your memory of an oh-so painful run where you ended up waddling back to you car or even worse a blood curdling Psycho shower scene where you screamed at the top of your lungs during a post long-run shower, only to have your entire family running to your aide for sure thinking you've fallen in the shower or a snake has crawled in with you.

Almost every runner has experienced chafing at some point. If you haven't, I envy you greatly. In fact there is an entire industry devoted to anti-chafing products with quite creative names such as Body Glide, Squeaky Cheeks Performance Powder, Gold Bond Friction Defense, SportSlick, NipGuards, Hoo Ha Ride Glide, Boudreaux's Butt Paste, Anti Monkey Butt, and the list goes on. Many of the products target cyclists who have obvious chafing issues, but all the products work the same. Any athlete, no matter the sport, can use any or all of these products.

There's also the standard Band-Aids, petroleum jelly, and diaper rash products that work great too. Unlike normal petroleum jelly and diaper rash products, most of the anti-chafe products are designed without the goopy feel and most are designed not to stain your clothing (although some do a better job of that than others). Some of these products are similar in use and feel to that of a deodorant stick, others are creams, and still others are powders. They all work, but some are more effective and last longer than others. Aquaphor Healing Ointment by Eucerin is great to use on a chafed area after a run.

Band-Aids are often used by the guys to protect their nipples from chafing. Chafed nipples are extremely painful, if not for the runner, then for the spectators who think the runner has been the victim of a drive-by shooting. OUCH!! NipGuards work similarly to Band-Aids, keeping the nipple covered and protected from abrasive fabric. I had a hilarious incident using band aids in a race once. I found these waterproof circle adhesive bandages just the right size. So, I bought the box, pleased with how much money I had saved. They applied perfectly and the adhesive was great. They weren't goin' nowhere. So, I'm running the race, and I notice my shirt protruding at the chest. I'm in the heat of the race, and I'm not in pain, so I continue and don't give it another thought. That is until after the race. When I finished, my chest was really protruding. I took my shirt off only to find that the waterproof bandages did their job perfectly. They were so waterproof that all the sweat inside the bandage got trapped. I had two nice balloon pasties! Now that's a memorable chafe-free run!

So, what causes chafing? There are several things that can set a runner up for chafing. Chafing can result from skin-on-skin contact (very often happens along the inner thigh) and it can result from skin-on-fabric contact (this often is the cause of chafed nips for guys and for ladies chafing along the upper torso and back from their sports bra rubbing their skin). Ladies, I know it's hard enough finding the right jog bra for you and then on top of that you have to deal with chafing issues. Be sure, like with your other running clothing, that your sports bra is made of a breathable technical fabric (usually 100% polyester or a mix of polyester, Lycra, and or spandex.) Test out any or all of the aforementioned anti-chafing products on the areas that seem to be prone to chafing. Body Glide actually makes a Body Glide for Her that is designed for the sensitive areas around the bra line. If you're currently dealing with a chafing hot spot, but you still want to run, try using a product by Band-Aid called Band-Aid Advanced Healing Blister Cushions. You can apply this to the chaffed area and it will protect that area from additional chafing while on the run. These are also great for blisters on the feet.

Moisture often aggravates chafe-sensitive areas. Heavy sweaters may have more problems with chafing. A runner who normally doesn't experience chafing, may find they're chafed after a run in the rain or after a run when it's been extremely humid. New running clothes are often the cause of chafing. It's good rule of thumb to never wear anything new on a long run and definitely on race day. 100% cotton is another culprit. Cotton is awesome for casual wear, but for a runner it can be a chafe-trap. Cotton retains moisture. This moisture (along with cotton becoming a bit abrasive when wet) can cause terrible chafing where ever the wet cotton fabric is rubbing on the skin. Blisters on your feet? Check the cotton content of your socks. Socks, like your other running clothes, should be made of technical fabric.

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.

Squeaky Running Shoe?

Ever had squeaky running shoes? This home remedy might just be the quick fix you need!

Be a Run Mentor

One of the things I love most about running is its inclusive nature. Running truly is one of the very few sports that accepts all ability levels, all ages, male and female. I realized this back in 1984 while attending my very first 10K. Actually it was my very first race period. I was a freshman in college. I had been doing a little running and saw an ad for the Great Raleigh Road Race. I was a student at NC State at the time and thought, hmmm,  I'll give this a try.

Not knowing what to expect at all, I showed up. I think I ran that 10K in 1:06:00. I really didn't know if that was good or bad. I really didn't care. I ran hard and had a great time. I remember sitting there in the downtown square afterward watching the age group awards being given out. I looked at all the runners in the square and I realized, these people are just like me. I must be a runner. It was the first time I really realized that I run, therefore, I am a runner. It opened an entirely new world up to me.

Never having been a team sports kind of kid, I never was very athletic growing up. I played a year or two of little league baseball and football, but it just wasn't for me. That day in 1984, I discovered running was for me. Been at it ever since....over 30 years.

As a running coach, one of the things I love the most is helping new runners. Whether its brand new runners, just leaning the basics or a new race trainer. I love the excitement they bring. They are usually hesitant and a bit fearful of failing or not being as good as the other runners or even worse not being accepted by the other runners. This usually comes with lack of confidence in their abilities. But soon they realize that running isn't about keeping up with others, it's about challenging yourself.

Occasionally, when away at a race or some other running event and I'll hear an "experienced" runner talk about newer, slower, or less experienced runners in a negative manner. I really don't understand these runners. I reason it as possibly a lack of confidence in their own running, so they bash the slower runner. Truly sad, but like I said it's a rare occasion. I guess in every bushel you'll have a bad apple.

I asked my running friend, Bart Yasso of Runner's World his take on the inclusiveness of running and he told me,

"Thad, as runners, we each have a duty to accept the role as mentor to a new runner or someone who doesn't think he or she can walk around the block, let alone finish a 5K. We are runners! So let's spread the message. The acceptance of all abilities is what differentiates running from every other sport."

I totally agree, Bart! I've seen so many lives enriched even turned completely around for the better by simply taking that leap of faith into running. When I hear someone talk about a slower or less experienced runner in a negative light, I usually reply back with, "You're talking to the wrong person. I ran my first mile (40lbs overweight) in 18 minutes wearing long plaid pants and a pair of wallabees." 😊 (True story.)

We all start somewhere. Whether we want to be really fast or just enjoy the journey is entirely up to the runner, but in either case we're still all runners.

Dehydration: The Hidden Culprit

If you're a runner, you probably know all too well about training-related injuries. If you've not experience one personally, then you probably know someone who has. Often such injuries are caused by doing too much too soon, over-training, pushing too hard, or coming back from a previous injury too soon. And then there is the occasional injury that just happens for no apparent reason. But, one cause of running related injuries that's often overlooked is simply dehydration...not drinking enough H2O.

When we see a plant wilting, the first thing that comes to mind (even if you have a brown thumb) is, "Gee that plant needs water." But when it comes to a running-related injury we often look for the most complex reasons for why an injury has occurred. Often it's as simple as not drinking enough fluids pre-, during-, and post-run. 

Okay, I'm pretty sure they're are some naysayers out there, but maybe this will change their minds. Research shows that when you dehydrate a muscle by only 3%, a runner can lose about 10% of contractile strength which can cause an 8% loss of speed. A study conducted at Ball State University showed a 7% drop in speed over 10 kilometers by runners who were dehydrated by just 2%-3%. That's only 3-5 lbs for a 165 lb runner.

So what exactly is Dehydration? Dehydration can be defined at a loss of 1% or greater of body weight as a result of fluid loss. The signs of dehydration are varied, but here are a few:

• Fatigue
• Headache
• Heat Intolerance
• Dry Mouth or cough
• Flushed Skin
• Loss of Appetite
• Light-headedness
• Dark opaque urine 

So how does dehydration cause running injuries? Well, the human body strives for balance (homeostasis). Proper fluid levels helps maintain this balance. Proper heart function, blood pressure, blood flow, muscle function, temperature regulation, proper digestion, joint cushioning, energy production all depend on sufficient fluid levels in the body.

Dehydration is often the hidden culprit. You may think your pulled calf muscle is due to that intense hill workout....and that may very well be the main cause, but doing the intense hill workout not properly hydrated is setting yourself up for injury. You're muscles aren't going to perform at 100% when not well hydrated. Also, not properly rehydrating after a hard workout or long run puts you in a hydration deficit going into your next workout.

Your brain doesn't work as well when you're dehydrated either causing changes in mood, irritability, lack of concentration which can all affect your judgement on a run. 

There are going to be some individuals who read this and think, "Well then, I'm going to drink gallons of water each day during training to offset dehydration." Like most things, however, too much of a good thing can be bad. Over hydration can deplete your electrolyte stores (sodium, potassium, calcium, chloride magnesium) which are needed as well for homeostasis. Sodium is needed for proper hydration and potassium is needed to help a muscle relax after contraction. Potassium also is important in regulating blood pressure. So, don't overindulge. There is a formula you can use ( Men: drink daily in ounces your body weight x .35; Women: drink daily in ounces your body weight x .31), but I recommend to just drink water throughout the day. You can have your caffeinated beverages (i.e. your morning coffee), but don't count it as one of your water sources.  

The Sweat Rate Test is a great way to make sure you properly rehydrate after a run. Do this test on a mild day and on a really hot/humid day. This way you'll know about how much water to replace after both types of runs.

Sweat Rate Test:

1. Weigh before running (running clothes on, but shoes off); record the amount
2. Run for 60 minutes
3. Weigh after running (running clothes on, but shoes off); record the amount
4. For each pound lost, drink 16oz of water. (i.e. 3lbs lost = 48oz)

No need to gulp down the replacement water, but make sure you replace that lost water in the hours after your run.

Drinking water is great for most workouts lasting 45-60 minutes. But, if you're running over an hour, be sure to drink a sports drink or use an electrolyte replacement tab in your water to offset the electrolyte loss from perspiration. For runs longer than an hour, sports drinks will also provide fuel (carbohydrate) replacement for your muscles. On long runs, its a great idea to wear a hydration belt, carry a handheld water bottle, or stash some bottles of water and sports drink along your route. FYI: Drink water when taking an energy gel or GU. Drinking sports drink when taking a GU can give you a double-whammy of carbs causing stomach distress.

Need a Running Coach?

I hear it all the time..."I'm not good enough to have a running coach." I usually respond with, do you have a personal trainer?" Answer: "Yes."

It's pretty common for individuals to think it's perfectly normal to have a personal fitness trainer, but then to think that only the elite or professional athletes need a running coach. Coach...Trainer....it's all semantics.

"Coach" usually refers to someone training athletes in a specific sports field, be it football, baseball, soccer, swimming, running, etc. Most individuals don't consider themselves athletes. Therefore they don't need a coach.  Guess what? If you are out there running and working toward becoming a fitter individual and you're doing it on a consistent and regular basis....you are an athlete. You're not an elite athlete, but you are an athlete.

 "Coach" also conjures up for many the stereotypical image of the red-faced, high school or college coach with the tight polyester shorts, ball cap, and whistle around the neck. A rather intimidating image. I had a Jr. High PE teacher like that. He didn't like me and I didn't like him.

Well, as a running coach, I'd like to clarify that running coaches today, at least this coaching dude, breaks that stereotypical mold of the hardcore, in your face, win-win coach. Does that mean I go easy on you? No way! What it does mean is I work with you where you're at and help to get you where you want to go safely and healthfully. That's really what coaches/trainers in the private sector do.

Can you benefit from a running coach? Definitely. Why? The biggest way a coach can help, whether you're a beginner or a long-time runner, is through structuring a training plan that will safely help you reach your goals. A coach is also a sounding board for all the questions you may have about your running. Is my form good? How do I control my breathing? How do I get out of this slump? How do I get faster? Is this pain normal? How should I fuel my runs? What about hydration? A running coach can answer all these questions and more. And better yet, the answers will be specific to you and your running.

Three Simple Breakfast Meals Perfect For Runners

Properly fueling your long run is key to a successful run. Most long runs take place in the early morning,
so a good breakfast is key in providing the needed macronutrients for the long haul. There is no one perfect pre-run food for runners, because runners are all so different. Between allergies, GI issues, and various likes and dislikes, it's almost impossible to say eat exactly this or that. Instead a runner needs to make sure he/she is getting the proper caloric intake as well as the proper balance of carbohydrates and protein. 200-400 calories is a good number of calories to take in about 1 to 1.5 hours before your long run.You want more easily digestible carbs than protein. a 3;1 OR 4:1 carbs to protein ratio is good. The carbs will provide the glycogen which is the fuel for your muscles. The protein will work to help begin the rebuilding process. This same carb/protein ratio is also great for your post run-recovery snack.

I've prepared the following video to show you three simple-to-make breakfast meals that I eat before my long runs.



Here are a few more pre-run fueling ideas from my book Full-Body Fitness for Runners.

               

Chickpeas: A Great Source of Fiber, Potassium, and Protein!

Whether you call them Garbanzo Beans or Chickpeas, this funny sounding food is packed with great nutrition particularly for a runner. Chickpeas are a fiber-rich food. Fiber-rich foods not only help keep you regular, but they help you feel full longer.  Fiber (especially soluble fiber as found in chickpeas) helps to lower blood cholesterol and slow the absorption of sugar. So, if you're diabetic, this is a great food for you.  As for runners, chickpeas contain calcium and magnesium. Calcium is needed for muscle contraction and magnesium is needed for bone maintenance as well as proper function of nerves and muscles.  Chickpeas are also packed with potassium. This heart-healthy macronutrient and electrolyte is needed for a contracted muscle to relax. So, as a runner, keeping your potassium stores topped off helps stave off possible muscle cramps from depleted potassium stores lost through perspiration.  And to top it off , they're a good source of vegetable protein.  Chances are you've eaten Hummus , a popular middle eastern spread. Hummus is actually Arabic for chickpea. Hummus is readily available at your local grocery store and is also easy to make at home. Click here for a simple recipe. Chickpeas also make a great addition to any salad or pasta dish.  Added to a salad, chickpeas add a hearty meaty texture  and because of the high fiber, makes a salad more filling and satisfying. My family makes a great Chicken Primavera that incorporates chickpeas and it's awesome! Check out the recipe here.