Set a Goal and Go For It!

Just started running and find it a little daunting or have you been running for a while and find yourself in a rut? In either case, setting a running goal might be just the thing. Sometimes that little push of a commitment is all you need to get you going. Personally, I've found that setting a yearly goal of running at least one marathon a year, gives me the motivation I need to keep running year-round. Plus it gives me something to look forward to and strive for.

When you set a goal for yourself, be it a 5K, 10K, half marathon, full marathon, ultra, or whatever the distance, it gives you something tangible to aim for. Setting a goal, making a plan to achieve that goal, and monitoring your progress can help raise your self-confidence as you realize that you have the ability to achieve the goal.

Make sure you set a strong goal. Don't be wishy-washy. Goals like, "I'm going to run more this year" or "I'm going to train harder" really aren't very motivating and you'll quickly lose interest. However committing to running your first 10K or half marathon and announcing it to the world...now that's a goal. Sometimes making your goal something that's apart of something even bigger like a charity fund-raiser can help strengthen your commitment even more.

Make your goal realistic but at the same time make it a little challenging by selecting something that's attainable, but a little beyond your comfort zone. A challenge like this will give you something to work toward as well as build and increase your strength and endurance. Be careful though not to make your goal so challenging that you'll become discouraged and quit.

Making a long-range plan will often help you avoid picking a goal that may be out of reach at the moment. For example if you are a brand new runner and you'd really like to run a marathon, make the marathon your long-range goal and make running a 5K, 10K, and/or half-marathon your short-term goal(s). This may take a little longer, but it will help ensure that you reach the long-term goal you desire so much. If you're a new runner, achieving these smaller milestones will help build your confidence as you see the progress being made working your way up the ladder.

Post your goal for all to see. Let your family, friends, and coworkers know about your goal. Knowing that others are award of your goal will make you more accountable. This positive pressure will help you get out there for a run on those days that you're not so motivated to do so. Try to recruit a buddy to join you in your challenge. Running with a buddy can be very enjoyable and you can help keep each other motivated.

Reward your efforts! Attach some kind of treat to your successful completion of your goal. You will have worked hard, so celebrate the fruits of your labor and then get to work setting your next goal.

I'd love to know about your running goals. Email them to me at runnerdudeblog@yahoo.com.

Win A Free Helium Fuel Belt!

I started doing more long distance running in 1997 when I began training for my first marathon (NYC). At the time, I hydrated before my runs and sometimes I'd carry a bottle of Gatorade along with me, but that was a pain to keep up with. Eventually I bought a water-bottle belt but I had to wear the belt so tight in order to keep the bottle from bouncing that it was incredibly uncomfortable. So to get the relief I needed on those longer runs, I figured I'd buy a few cheap water bottles and stash them along my long-run route. I managed those first couple of years with my stashed water, but it was a bit of a pain to put them out and then have to collect the bottles later after my run.

One day while out on a run, I saw a runner with these small plastic bottles strapped around his waist. I wasn't close enough to really check out the belt, so after my run and a shower, I searched online for what I had just seen. My search turned up this cool company called Fuel Belt. I ordered a 4-bottle belt and have been sold on them ever since. Zoom ahead to 2009 and Fuel Belt is on the Inc. 5000 list of fastest-growing companies. It's also ranked one of the top-selling accessory collections at specialty retail by Leisure Trends.

Fuel Belt was started in 1998 by Vinu Malik. About ten years earlier (1986), while in college, Malik suffered from chronic fatigue syndrome. One day he saw a picture of Ironman champion Dave Scott on the cover of a triathlete magazine and somehow this spurred Malik on to wanting a new lifestyle. Inspired by the picture, Malik began his journey into becoming a triathlete. Never having been into fitness, at the time Malik couldn't swim a full lap. Nor could he bike more than two miles or run even half a mile. But he kept at it and by the end of that summer was up to 35 full laps in the pool. He entered that first triathlon and placed 64th out of 67 contestants. Malik has continued his passion for triathlons and now is a 6-time Hawaii Ironman Finisher and 27-time Ironman Finisher.

In 1998, during an Ironman competition in the Canary Islands, Malik saw a "homemade" hydration system that another contestant was wearing. Unlike the single bottle that bounced around, this belt held multiple bottles. This homemade contraption stuck in Malik's mind and when he got home he borrowed his mom's sewing machine and began experimenting with fabrics. He found lotion bottles worked well in his initial invention. After several versions, he settled with a black elastic fabric. Today Fuel Belt offers a variety of styles from 1-bottle up to 6! And, the belts come in a variety of colors.

The Helium belt is the newest in Fuel Belt's line. It's available in a 2-bottle and a 4-bottle belt. The Helium belt offers a control-stretch waistband with wider Velcro closure that provides a secure, custom fit. The 8oz bottles are ergonomic, leakproof, dishwasher safe and made of recyclable BPA-free LDPE (No.4) plastic. The breathable therma-foam helps keep you cool in the heat. Each Helium belt comes with a removable race pocket, perfect for salt tabs, gels, keys or cash. The total volume that the 2-bottle belt holds is 16 oz. and the 4-bottle belt holds 32 0z.

Never tried a Fuel Belt? Need a new one? You're in luck! Enter RunnerDude's drawing for a free Black, 4-bottle Helium Belt from Fuel Belt. Simply email RunnerDude at runnerdudeblog@yahoo.com. Be sure to put "Fuel Belt Contest" in the subject line. The entry cut off is midnight (EST) on Monday, July 13th. Each contestant will be assigned a number in the order that the emails are received. The winner will be selected by using the True Random Number Generator at Random.org. The winner will be announced on Tuesday, July 14th.

Good luck to everyone and a big thanks to Fuel Belt!

Staying Fit with Fido

As cited in yesterday's post, unleashed, loose, and stray dogs can be a real danger for runners. But, dogs can also be a great source of companionship for a runner. Most dogs love to run and most love to be with their owners. So, what a great fit. Unfortunately this would never work for me and my beagle, JayJay. He's too interested in every moving critter and marking left behind by said critters. My running with JayJay would consist of lunge, pull, yank, yell and repeat. However, I see many a runner and his/her faithful companion running happily on the greenways I frequent. There's one runner who has the largest Great Dane that I've ever seen. His head is at my chest level. If needed, his owner could hop on his back and ride the last few miles. Funny, many times the dog looks a lot less winded on the run than the owner.

Just as you think about your safety and comfort on a run, the same should be done for your dog. Even though most dogs are natural runners, there are a few precautions a runner should heed before hitting the trials with Fido.

1. Check with your veterinarian—Just as you should consult with your physician before starting an exercise program, the same should be done for your dog. Fido could have a medical condition that running may aggravate. Also, some breeds may not be suited for running or for running at the speed you may expect from the dog.

2. Ease into it—After you get the doc's okay, ease into running with your dog. Remember your first time out? Depending on the fitness level of your pooch, it may take several runs for him/her to acclimate to the new exercise. Let your dog set the pace. This will help you evaluate his/her fitness level.

3. Hydrate—Just as you need to hydrate before, during, and after your run, so does your dog (especially in the heat and humidity). There are even water bottles available specifically made for dogs! Check out the Pet Water Bottle and the Lixit Thirsty Dog Water Bottle.

4. Choose the right breed—Most pooches can go for a short jaunt around the block, but if you're a serious runner, make sure you select a breed that will enjoy running and is capable of handling the demands of running. Running with a puppy isn't advised. Best to wait until their full grown before taking them on a serious run. Some dogs due to their shape and physiology just aren't meant to handle the stress of serious running and I'm not just talking about toy poodles. For example, Border Collies are prone to hip dysplasia and Bulldogs' breathing system is not great for a lot of aerobic activity. It just makes sense that a tiny dog can't run as far or as fast as a larger one and running's probably not the best thing for older dogs. Mixed breed dogs tend to be less susceptible to genetic problems. I bet there's a medium-built, short-hair dog weighing around 50 to 70 pounds at the shelter that would love for you to take him/her home and for a run.

5. Be aware of distress signs—Most of the time a dog will want to keep on running long after you're pooped out. However, if your dog suddenly lays down, stops and won't go any further, and/or appears to have difficulty breathing, stop immediately and seek help at your emergency veterinary clinic. Dogs can suffer heat exhaustion and heat stroke just like humans can.

6. Check of injuries—Unlike you, your dog doesn't get to wear running shoes. Frequently check your dog's foot pads for abrasions. Also, be cognizant of where you're running. Blacktop may be a softer surface for your run, but it may be burning hot to your doggy's feet!

7. Use a leash!—Not only is this keep your dog from annoying other runners and walkers, it also keeps your dog safe. Even the best trained dog may be tempted by the passing squirrel. Many an unleashed dog has suddenly bolted across the street only to be hit by an oncoming car. There are lots of varieties of leashes on the market to choose from. The retractable versions are great for runners, allowing the dog run ahead but also providing the owner the ability to quickly reign in the dog when needed. Some retractable versions even come with a built-in waste bag dispenser. Speaking of which...

8. Pick up the poop!—It never ceases to amaze me when I'm running on our paved greenway the amount of dog poop left right in the middle of the path. Keep in mind that our local park even provides dispensers of animal waste baggies at the entrance. If you're dog is a pooper, please be prepared to collect and dispose of the waste. Just letting them poop on the side of the walkway isn't a good idea either. Remember that many runners like to run on the side of the pavement for a softer ride.

Man's Best Friend?

Last night on dailymile.com I was messaging back and forth with some of my dailymile running buddies who live in a more rural area than I do. They were talking about being chased by various dogs on their regular runs. I'm a city boy and usually the only dogs I encounter are the pampered variety on leashes. I'm not a huge dog lover but I have nothing against them either. JayJay is our family dog. He's a beagle. I could write many a post on the adventures of JayJay such as the time he ate the lawnmower, ate our heating unit, ate one of the kids' bikes, ate the outside door frame...you get the point. In those cases I was the one foaming at the mouth, not the dog. I'm not exactly sure what I'd do if I encountered a mean, loose dog while on my run.

I guess first of all you can't assume that every dog is a killer on the loose. There are friendly dogs who just want to visit and play. Sometimes, however, their friendly exuberance can get in the way of a runner, possibly tripping him/her and causing a fall. Then there are the barkers and the chasers. From what I understand, this in of itself is pretty normal dog behavior. The dog's protecting his territory and telling you who's boss. Usually this dog is all bark and no bite. However, if he's a chaser, this can sometimes be a tripping obstacle for a runner. And then there are just the mean ones who seem to have a vendetta against you. These are the ones to worry about because they're unpredictable.

So what do you do? Most dogs don't like loud, sharp noises. There are special "dog whistles" on the market that produce a loud shrill noise that dogs don't like and will usually turn-tail and run upon blowing. Most of these "whistles" actually aren't whistles any more, instead they are ultrasonic battery-powered contraptions. There are also dog repellents on the market such as Direct Stop and Halt! They're similar to pepper-spray that people use for personal protection. Throwing an object near (not at) will sometimes deter a dog. Sometimes just pretending to bend down to pick up something will be enough of a deterrence. One of my dailymile friends said that just reaching for the pepper-spray can on his hydration belt keeps one persistent dong on his route at bay. Evidently the dog has been previously sprayed and knows what's about to come.

There are some dogs that you should just try to avoid. Stray/wild dogs may be a problem in more rural areas. These dogs can be very unpredictable and could possibly be rabid. Certain breeds of dogs can be more aggressive and unpredictable that other breeds with strangers. If one of these types of dogs is on your running route, the best thing to do may be to find an alternate route. Better safe than sorry. Listed below are some tips from CBS Early Show contributor and veterinarian Debbye Turner , on what to do when you encounter an aggressive dog or if your attacked by a dog.

What To Do If You Encounter a Seemingly Aggressive Dog:• Stand still. If you keep approaching, the dog will interpret this as an attack.
• Don't make eye contact. This is a challenge to the dog.
• Don't smile. The dog thinks you are "baring your teeth" at him. This is an invitation to fight.• Wait for the dog's owner to come and restrain the dog.
• Respect the dog's wishes! If the dog is barking and growling, he is expressing his definite displeasure with your actions. Don't push the envelope. Most dogs make good on their warnings!

What To Do If You Are Attacked by a Dog:
• Don't move! You cannot outrun a dog, no matter how fast you are. Running only provokes an angry dog.
• Look away. Staring an aggressive dog in the eyes is a challenge.• Use a soft, soothing tone of voice. Loud, angry-sounding words and screaming only spur on the dog.
• Keep your arms to your side, with your fingers curled in so the dog can't bite them.
• If he bites you, DO NOT PULL AWAY. This only spurs the dog on. Remain calm. Try to ram a stick, broom handle, etc down the dog's throat to make him gag and let you go. Don't hit the dog. Again, that just makes the situation worse.
• If you are on the ground, curl into a fetal position. Cover your head and neck. Lay perfectly still. Usually a still target is boring to the dog and they will retreat.

I've mentioned it in previous posts, but it's always best to run with a buddy. Stray aggressive dogs is just another good reason to have a buddy with you. Dogs may be less likely to bother you if you're not alone. If one of you is attacked, there's another person there to help fend off the attacking dog as well as to seek help.

The Blogging Process With a Little Dash of Humor

In case you ever wondered about my writing process and how I manage to get a post done just about each day, here's a little peek into my day. And yes, there's an audience in my kitchen where I work, and I do stand up and bow when I complete each post. ;-)

The Right Stuff—Serious Hydration

Several weeks ago I was contacted about trying out and reviewing a brand-new hydration product called The Right Stuff. The first thing that came to my mind was the movie by the same name about the astronauts. Come to find out, the science behind this new product was developed by NASA to help astronauts fight dehydration while in space.

The main difference between The Right Stuff and other sports drinks on the market is that its main and only purpose is hydration. According to The Right Stuff, "many sports drinks contain too much of The Wrong Stuff; carbohydrates that—when added to the normal intake of carbs by athletes— impairs optimal electrolyte performance." The Right Stuff has been scientifically shown to actually increase rehydration with its optimal blend of electrolytes without carbohydrates. The formula uses all natural flavors and citric acid (to help cut the saltiness) and is lightly sweetened with a small amount of sucralose (non-carb sweetener otherwise known as Splenda).

No carbs has its benefits. Many runners are unable to use sports drinks because they cause gastrointestinal problems during their run. This is usually caused by the carbohydrates added to the drinks. Often these runners will result to using only water or nothing, but then they're not getting the electrolyte replacement they need, especially on a long run or when they're running in the heat. With The Right Stuff, runners get the optimal amount of electrolytes and they can control the amount of carbs they digest and when they digest them by using a sports gel or one of the other products on the market such as Sports Beans or Gu's Chomps (just be sure you're using ones without added sodium).

The Right Stuff comes in three flavors—citrus blend, wild berry, and unflavored. The product is packaged in single-serve 16.5ml (0.55 fl oz) vials that are available in 3-ct and 10-ct boxes. The vials are made of recyclable plastic twist-off top packages. You simply squeeze the contents into at least 16 ounces of the beverage of your choice. The packages are a little pricey compared to more traditional sports drinks ($8.99 for the 3-count vial package and $26.99 for the 10-count vial package). However, I think they're currently running a 10% off special on their website.

I tested out The Right Stuff on one of my regular long runs and a tempo run. I was sent one vial of each flavor and I chose to use the citrus blend and the wild berry. The vials are easy to use. Just twist the top and squeeze it into 16oz of water or what ever drink you prefer. I used water with the citrus blend. I sipped a little on my way to meet my running buddies and was surprised at its salty taste. The citrus flavor was very subtle. However, when I started the run and thirst started to set in as well as the heat, I really didn't notice the salty flavor.

During the run, it worked well in helping to keep me hydrated. I sweat profusely during a run, any run, no matter the time of year. During the summer it can become a problem resulting in calf muscle cramps from a sodium imbalance. Just before being contacted about testing out The Right Stuff, I was about ready to try some type of salt tab to see if that would help my situation. Now I don't think I'll need to go that route. On both runs, I sweated as normal, but never felt dehydrated nor did I have problems with my calf muscles seizing up.

On my tempo run I tried added the wild berry to some berry-flavored sugar-free Crystal Light and it really helped cut the salty taste. I had another positive experience with The Right Stuff on this run and it was an even hotter day than on the long run.

I think the thing I like the most about The Right Stuff is the ability it provides you in controlling your carb intake. I also like knowing about the research that has gone into the product for astronauts which is now being shared with athletes. But don't take my word for it, [click here] to check out some other testimonials about The Right Stuff. To find out more about The Right Stuff and how to order it or where to buy it go to http://www.therightstuff-usa.com/.

And the Winner Is...

The votes are all in and have been counted! RunnerDude's Blog readers have deemed Corey Ballenger the winner of The Most Worn-Out Running Shoe Contest. Jenny Bradford is 1st Runner-Up and Mario Menilli is 2nd Runner-Up. As the winner, Corey will receive a free pair of Brooks shoes of his choice and a Run Happy mesh cap. Jenny and Mario will also each receive a Run Happy mesh cap. I'd like to thank Brooks Running for so graciously providing the prizes! Brooks Rocks! Be on the Lookout in early August for the next contest! RoadID will be providing a $50 eCard!! Thanks again to all the participants, all the voters, and Brooks for their great prizes!