5 Key-Storing Tips for Runners!

Raise your hand if you've ever lost a key on a run. Wow! That's a lot of hands! (Mine's raised too.) Better yet, ever returned from a cold winter run, ready to get in your warm car and out of your wet cold clothes, only to discover your keys are laughing at your from inside your locked car? Yep, I've been there too.

Even if you run from home, you still may have a house key to contend with. So, what's a runner to do? Where can you put that pesky but important key?

1. Lace it!—Slide one end of the lace out of the last hole at the top of the shoe. Then slid the key onto the lace until it's flush with the shoe. Next, insert the lace back through the eyelet and retie your shoe. Be sure to tie your shoe using a double knot. Secure the other end of the key beneath some of the crisscrossed laces to keep it from bouncing during your run. With doubling knotting the shoe and having the key secured on the string before lacing it through the last eyelet, that key's not going anywhere but along for the run.

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2. Pin It!—Those little pockets inside running shorts can often give a runner a false sense of security. Some of those pockets are barely big enough to hold a pair of nail clippers while others are big enough to hold your entire wallet. In either case a key can easily pop out during a run and be lost for good. To make the pocket more secure, add an extra security measure—a safety pin. Simply plop the key in the pocket and then fasten a medium-sized safety pin just above the pin (through all the layers of the pocket). This will keep the pocket opening closed as well as keep the key from jostling around.

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3. Wear It!—Buy a cheap pack of elastic hairbands. Simply affix the band to the key as shown. Now the key is ready to be worn on your wrist or you can attach it to your shorts or shirt with a safety pin.

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4. Tie It!—String the key onto one end of the waistband string of your running shorts. Slide the key as close to your shorts as possible, then using the same end of the string, secure the key with an overhand knot. Next, tie both ends of the string into a bow.

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5. Tote It!—There are several "shoe pockets" on the market specially designed so you can safely store your key and then secure the pocket atop your shoe laces. The Amphipod ZipPod Shoe Pocket is one such handy gadget. Many handheld water bottles as well as hydration belts also have handy pockets perfect for key storage.

12 Tips for Cold Weather Running

For some of you, cold-weather running has already arrived. Here in North Carolina, we've had a little cold-weather tease or two, but true winter weather is still a month or so away.

In most parts of the country, if you dress well, hydrate well, and fuel yourself well, there's no reason you can't run outside year round. Of course, some of you deal with several feet of snow that may hinder your running, but on those days, maybe you can hit the treadmill. I hear from my Canadian readers all the time about their winter runs, so I know it can be done. They are hardcore runners! 

Listed below are a few tips to keep you safe and help prepare you for cold weather running.

1. Fuel Up!—When your body temperature drops, your appetite is stimulated. This happens because food provides the fuel needed to warm the body. Because of this, runners need to “feed the fire” before a winter workout as well as after. Make sure your feeding that fire with quality complex carbohydrates such as whole grains. Refueling after a run is important too. A 4:1 ration of carbs and protein will help restock your glycogen stores as well as help your muscles recover quicker after your workout. Lowfat chocolate milk makes a great post-run snack. It already has that 4:1 ratio!

2. Protect Your Hands!—Be sure to wear moisture-wicking gloves on your winter run. Wearing a snug-fitting gloves topped with weather-proof mittens works well. The double layer insulation keeps your hands quite toasty. On milder days, just the gloves or the mittens may be all that's needed. Mittens may look like kids' stuff, but they tend to keep your hands warmer than gloves, because the fingers can share their body heat which then gets trapped in the mitten keeping your whole hand warm.

3. Don't Forget Your Feet!—Remember to keep your piggies warm too! Moisture-wicking socks made of synthetic fibers (not cotton) will help keep your feet dry. On really cold days topping those moisture-wicking socks with micro-fiber or wool socks will help keep your feet toasty. Because of the added bulk, you may have to go up a shoe size for your winter runs.

4. Look Out for Frostbite!—Typically your appendages will warm-up fairy quickly on a winter run, but be sure to keep a check on your fingers as well as your toes, ears and nose. Patches of hard skin that look pale may be a sign of frostbite. If this is the case, get inside ASAP and begin to warm the affected area very slowly (do not immerse the affected area in hot water). If sensation does not return, seek medical help immediately.

5. Check the Temperature!—It can get too cold to run safely. It's best to hit the treadmill if the temperature goes below 0°F or the wind chill goes below minus 20°F. Better safe than sorry.

6. Layer it!—Dressing in layers is the best way to stay warm on a winter run. A thin moisture-wicking shirt makes a good base layer. A top layer made out of something such as nylon that will breath, but also protect you from the wind, is a good idea. On really cold days, you may need several layers. Garments made of fleece or micro-fleece are good for the additional in-between layers. Treat the lower half of your body the same way. Running tights will help keep your legs warm. On cold and/or windy days, pairing the tights with wind or fleece pants will keep you warm. It's important to have fabrics that breath so you don't over heat or get chilled. Be careful not to overdress. Remember, your body will warm-up as you run. Dressing as if it's 10°-20° warmer than it really is will help you accommodate for the body heat you'll generate.

7. Top It Off!—Around 40% of your body heat goes right out your head, so cover it up! Trapping this heat will help your body have more heat to distribute to the rest of your body. Be sure your head covering is made of moisture-wicking material (not cotton). Ever been on a winter run and your body's all nice and toasty, but your nose feels like it's going to fall off? If it's really cold or windy, investing in a neck gaiter (a neck muff) or a full face mask is a good idea.

8. Drink Up!—Be sure to hydrated well. Runners often think because they don't sweat as much in the winter, they don't need to hydrate as much. Actually you can perspire as much, if not more, in the winter as you do during the summer. Your skin may look dry because the moisture-wicking materials you're wearing are taking care of the moisture. Also, cold air has a drying effect which keeps your skill free of visible perspiration. This drying effect can also lead to dehydration, so drink up (before and after)!

9. Pucker Up!—The dry winter weather can be tough on your lips. To prevent chapped lips, be sure to apply some type of protective lip balm before and after your run.

10. Save It!—Your body takes longer to warm up during cold weather. Overdoing it on a cold day can spell trouble—a pulled muscle. Be sure to start out slowly to help your muscles warm up. Save your really hard workouts for milder days or do them indoors on a treadmill.

11. Be Seen!—Winter runs are often done in the dark or at least some of the run may be done in darkness. Be sure to wear light-colored, reflective clothing and/or a reflective vest. A handheld flashlight or a headlamp is a must on early-morning and nighttime runs. If you're running in the snow, wear brightly colored clothing so you can easily be seen. Remember, it's your job to make yourself as visible as possible.

12. Dry Off!—When you're finished, get out of those damp clothes and into dry clothing as soon as possible to avoid getting chilled.

Sometimes It's Just Not in the Stars!

Sometimes the best laid plans go awry. In July, I began in earnest the training for my 11th marathon—Marine Corps. I and a group of my friends (some training for Chicago, some for the OBX Marathon, and the rest for Marine Corps) began following the F.I.R.S.T. marathon training plan. The plan consists of 3 tough weekly runs (speed, tempo, long) and 2 days of aerobic cross-training. All started well for me. The training was hard, especially in the July North Carolina heat and humidity, but we were troopers and hung in there.

I registered for the marathon before I decided to begin the 6-month personal training and nutrition consultant certification program I'm currently in. Of course, at the time, I thought I was Superman and figured I could handle school and training. Well, like I said earlier, "Sometimes the best laid plans go awry." During the first month of the certification program I could hardly move! Each day (four days a week) consisted of 2.5 hrs of lecture and 2 hours of working out in the gym. These workouts were above and beyond my marathon training. I still thought I was Superman and was hanging in there with all the required marathon training workouts. Well, the body can only take so much before it says, "Whoa, Dude! What are you doing?!" Basically I was overtrained. I was slowing down and getting know where fast.

To back up just a bit—earlier this year, I figured out that even though I'm 44, I could use the Boston qualifying time for 45-year-olds because of when my birthday fell. So, the big plan was to run Marine Corps in 3:30, qualify for Boston 2010, and set a PR as well. I have a couple of friends running Boston 2010 and my goal was to join them.

Back to being overtrained—about a month ago, once I realized a PR and a BQ were not in the cards, I decided to bow out of the race. You see (as many of you can attest to)being laid off, having a family of 5, and living on one income (my wife's) while in school full-time, can be quite a challenge. We're managing, but taking a trip to DC to run a marathon (just to run it) and not achieve a monumental goal, didn't seem fair to the family.

I'm only 44. There are many more marathons in my future and I'll get to Boston one day. While being a little depressed on the day of the race, I realized how fortunate I am. I have a loving family who is fully supportive of my life-transition and career change. What more could I ask for!

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PS: Dena (Chicago), Andy (Marine Corps), and Mike (Marine Corps)—my training buddies—all set PR's! Lisa is about to run the OBX Marathon and I have no doubt she'll blow away her marathon too!

How Running Changed My Life: Zoë's Story

As a daily blogger (well almost every day), I love reading the comments that the readers leave. For some frequent commenters, I almost feel as if we've become close running buddies. Cyber running buddies, I suppose. Zoë, is one such buddy. She always has an encouraging word to say and her comments are always so insightful. Like many, Zoë ran in high school, then after a tragic family event, the running stopped. Then, like many, Zoë returned. Here's Zoë's story in her own words.

This is a post that I have been wanting to write about for a while, but just couldn’t get myself to do it. I feel that today of all days is the perfect time to let this out. This is how “Run, Zoë, Run” ended a decade ago…then began again this year.

Ten years ago, I was 15 and just started my Junior year of high school--not only was I busy with school and x-country, but I was also newly elected as class president. It was going to be a great year.

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It was a Friday, my mum and little sister sat on a picnic blanket at Lower Woodland as I ran in a 3A division cross country meet. My mum yelled loudly as I passed “Run, Zoë! Run!” and “Long strides, Zoë, long strides!” and I could hear her every time I ran near. She was a constant spectator at all of my sporting events, whether it was x-country or swimming, she was always there to cheer me on. I ended up doing better than I expected at this particular race, as it was my birthday weekend and I was turning 16 that Sunday. My friends “kidnapped” me by blindfolding me after the race and whisking me away for dinner at Red Robin and the football game afterwards. My mum was in on the plan the entire time and packed my letterman’s jacket and a sweater in her trunk for my friends to bring. I had no idea and the 16th birthday surprise was amazing.

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My actual birthday was the fun part. My brother had come up from Oregon to celebrate and all four of my sisters were at our house too. All six of us kids, mum and dad, and of course our Burmese kitten Oliver were on hand for the party. It was rare to get us all together, but it was the best feeling when it happened. Mum made an applesauce birthday cake in her stone baking pan, and my big sister laughed as she juggled five half-gallon cartons of ice cream trying to open the freezer door with her foot. My family liked to be goofy and put on little dance parties, so of course we had to crank up the tunes and act like fools. It was the most perfect Sweet Sixteen.

Two days later, as I was rushing out the back door before I missed my school bus, mum called after me: “Love you! I’ll pick you up from x-country at 4:30!” Those were the last words I heard her speak. Only a few hours later, she was in a coma at the hospital after suffering from a ruptured brain aneurysm only God knew about…

Visitors came and went, as we had set up “camp” in the ICU waiting room. I snuck over to a different part of the hospital wing with my sisters, where there was a huge fish tank that had a cute puffer fish. Even through all the gloom of the hospital that puffer fish just smiled back at me, waving his little fins. To this day, I still love puffer fish and they make me smile every time.

Despite us all talking to her in that hospital room, telling her about the plans for the fun hats she would get to wear when she went home (the doctors had shaved a small portion of her head to insert a tube in her skull to release fluid), she went home to Heaven on September 22nd, 1999.

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A week after her passing, there was a x-country meet at Lower Woodland again. I wanted to keep going on with everything as normal, especially running, because I knew that’s what mum would want. I ran the first mile of the race before collapsing in a blubbering heap in the middle of the trail. Fortunately for me, I had the best teammates & friends that a girl could ask for and they let me lean on them back to the starting line. It just wasn’t the same without the familiar “Run, Zoë! Run!” called in my direction.

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So this is my story, and why my blog is named what it is—Run, Zoë! Run! I started running again last year because I missed the feeling of accomplishment after a great run or race, and I wanted to feel that connection to my Mum again. The pain is still there, even after all these years, but now—ten years later & more than ever—I can hear her cheering for me on the sidelines.

Zoë, I know your mom is proud of the strong and loving person you've become and I know she's proud your back at running too! Thanks for sharing your story! Be sure to check out Zoë's blog!

Vitamin D Does a Runner Good!

I've been a big advocate of Vitamin D for quite a while. As many of you know, I have ulcerative colitis. Vitamin D helps insure a strong immune system—something very important to people with IBD (Inflammatory Bowel Disease). Vitamin D also plays an important role in the body's ability to absorb bone-building calcium and helps to improve and/or maintain bone density—something very important as we age. New research is showing that Vitamin D may help lower the risk of cancer, diabetes, and heart disease.

Vitamin D has been in the headlines quite a bit lately. Mainly the news has focused on how much one should take each day. Currently the recommended daily allowance is 200IU(Internal Units). Most experts agree that this is too low. Vitamin D is a water soluble vitamin and would be very hard to take enough to reach toxic levels, but still there's a wide range of opinions on how much to take. From what I've read, most at least agree that 200IU is too low and many recommend upping it to at least 400IU, but many others recommend much higher amounts. I recommend that you consult with your doctor about the right amount for your own personal needs. Because of my IBD, I take 2000IU daily, but that may not be appropriate for everyone.

The current issue of Runner's World (Dec. 2009) features an article on the benefits of Vitamin D for runners. According to the article it may boost your running performance (if you're taking enough). The article sites research from the March 2009 Archives of Internal Medicine that reports over 3/4 of adults are Vitamin D deficient. A separate study from the Cooper Clinic in Dallas showed that runners are no different than the general population. This 2008 study showed that 75% of the research participants averaging 20 miles a week had low Vitamin D levels.

In addition to the possible cancer, diabetes, and heart disease risk-lowering benefits of Vitamin D, researchers now believe it may also help boost athletic performance. A 2008 study showed that adolescents with high levels of Vitamin D could jump higher, quicker, and with more power. A different 2008 study showed that Vitamin D increases the size of fast-twitch muscles and muscular strength. Other research shows that low levels of Vitamin D may make an athlete more prone to injury such as stress fractures.

According to the Runner's World article, Michael F. Holick, M.D., Ph.D., Professor of medicine, physiology, and biophysics at Boston University of School of Medicine and author of the upcoming book, The Vitamin D Solution, recommends that runners take a supplement that contains 2000IU of Vitamin D. Hey! That's what I take! Cool!

Be careful. All Vitamin D is not created equal. When looking at a supplement, be sure it contains Vitamin D3 (choledalciferol). From what I understand, supplements use either Vitamin D2 (ergocalciferol) or Vitamin D3 (choledalciferol). Most experts recommend using a supplement made of Vitamin D3 (which is typically naturally sourced and better used by the body). Vitamin D2 in high doses can actually be toxic to the body.

Good sources (natural, fortified, or enriched) of Vitamin D include:

• mushrooms (enriched)

• fish (salmon, mackerel, sardines [canned in oil], tuna [canned in oil])

• milk (fortified)

• margarine (fortified)

• cereal (fortified)

• whole egg

• swiss cheese

• cod liver oil (yum!?)

• yogurt (fortified)

• liver

• beef

• orange juice (if fortified)

Knees, Knees, Woe the Knees

In two recent posts, I shared two main causes of knee pain for runners—Iliotibial Band Syndrome and muscle imbalance. There are a few other culprits that may be worth checking out if you've addressed the other two causes and you're still having problems—overpronation and leg-length discrepancy.

Almost every runner pronates to some degree. This is normal, but when a runner overpronates sometimes it can cause problems. There's a really simple test you can do to determine if you over-pronate. All you need is a brown paper grocery bag, a cotton ball, and some cooking oil. Lay the bag flat on the floor. Using a cotton ball, spread a thin layer of cooking oil on the bottom of both feet (bare). Next, carefully step onto the bag to make a set of footprints. Now examine your prints and compare them to the illustration. If you have a solid print, you're what is known as an overpronator. Ever heard of the term "flat-foot?" That's you. If you have slight curve in the middle of your print, you're neutral. If you have a very significant curve in the middle of your prints, you're a underpronator or supinator.

Now having said all of that, not everyone fits perfectly into a category. For example, I have running friends who have flat feet but have a neutral gate and I have running buddies who have high arches that overpronate. Having a gate analysis done where someone observes your actual running gate is the best method for determining your specific gate. Many local running stores as well as sports medicine doctors can examine your gate and help you determine the best running shoe for you.

If you determine that you do overpronate, make sure you use shoes that offer more anti-pronation features. The key word to look for in the shoe description is "stability." If you've tried stability shoes and still have problems, you may want to consult your sports doc and see if orthodics are in order. The sports doc can also help rule out other knee problems that might be causing the pain.

Another possibility for your knee pain could be leg-length discrepancy (one leg shorter than the other). My good friend Gary has been a runner for many years. But a year or so ago, he started having problems with his knees, especially when he upped his mileage. It got so bad that he had to stop running for a while. He went to his sports doc and discovered he actually had one leg longer than the other.

I did a little research and come-to-find-out leg-length difference is often a factor in knee pain. The reason it's a problem is because your body will try to compensate for the discrepancy. For example, your body may try to flatten the foot, drop the hip, or bend the knee to try and make up for the difference in length—all of which adds pressure on the knee.

Putting an orthodic such as a heel raise in the shoe of the shorter leg may be the answer, but you need to have a sports doc determine the cause of the discrepancy first. The difference in length could be something the person was born with and never really noticed until (like my friend) the mileage was upped and the pressure on the knee got to be too much, resulting in pain. Or, the pain could be due to inflexible hips or pelvic rotation, which is often the reason for leg length differences. If inflexible hips or pelvic rotation is the culprit, the doc may prescribe a series of stretches and/or exercises that may completely correct or dramatically reduce the leg-length difference. When this is done, the over compensation should end and your knee pain should go away.
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Now, a good friend of mine—Josh-the Barefoot Runner—will tell you that shoes in general are the culprit. Shoes do tend to make heel-strikers out of many runners. Heel-striking can jar the body causing lots of problems. You can learn to run with a mid-foot or fore-foot strike to alleviate this problem, but it is a little harder to do in shoes. I'm not a heel-striker and I wear shoes. But, if you're interested, check out my post on Josh and his barefoot running. Many barefoot runners will tell you that a whole host of ailments disappeared when they began barefoot running. Josh had several bouts with ITBS and it completely disappeared once he began barefoot running. So, it's definitely worth checking out and you may find that it's just the answer you've been looking for.

Bottom line. Having knee pain doesn't have to mean the end to your running. Take some time and find the root of your problem. Chances are you may be able to correct it and be back on the road in no time!

Don't Run Due to Knee Pain? Read on!

More than not, the reason a non-runner tells me he doesn't run is due to knee pain. "Oh I'd run, but I have bad knees." "My knees just can't take the pounding." It's not just non-runners, though. Former runners will often say the reason they no longer run is due to "bad knees."

Knee problems are often blamed on the constant pounding that a runner does when running. Each time your foot hits the ground the force exerted is about 6 times your body weight. So, if you weight 175lbs, one foot landing in running is taking on about 1000lbs! That's a lot of force! But you know, Mother Nature is a pretty smart cookie. Weren't we designed to walk and run? Okay, maybe she didn't intend for us to run grueling ultramarathons, but shouldn't we be able to handle running 5-10 miles several times a week? The answer is, "Yes!"

So, why do so many of us have knee problems? Well, the problem usually isn't the knee. Knee pain is usually the end result. Earlier this month, I wrote a post on how a tight ITB (iliotibial band) that runs along the outside of each leg can cause knee pain. Muscle imbalance is another culprit for knee pain.

There are several groups of muscles that support the knee. The two main groups are the quadriceps and the hamstrings. The quads are actually made up of four different muscles—Rectus Femoris, Vastus Lateralis, Vastis Intermedius, and Vastis Medialis. The hamstrings consist of three different muscles—Biceps Femoris, Semitendinosus, and Semimembranosus. Other muscles that help stabilize the knee (but to a lesser degree) include your calf muscles, the hip abductors (outer thigh), the hip adductors (inner thigh), and as mentioned earlier, the iliotibial band.

Okay, that's a lot of muscles with big names and you're wondering how all of that's related to your knee. Well, remember that song you sang in elementary school—"Dem Bones"? You remember

Toe bone connected to the foot bone
Foot bone connected to the leg bone
Leg bone connected to the knee bone...

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Well, your body actually works like that. Nothing in your body really works in isolation, it all works together. But, sometimes there can be an imbalance which will cause other areas to work harder. When this happens, sometimes pain can occur.

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Often knee pain is the result of such an imbalance. Sometimes a runner can have strong hamstrings that overpower his/her weaker quadriceps. When this happens it can cause the patella (knee cap) to be imbalanced resulting in pain. Because the quads are weaker, they're not able to support the knee which can cause the knee cap to twist and pull.

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The opposite can also be true. A runner can have dominant quads which overpower the hamstrings. Your quads are typically stronger than your hamstrings, but they should only be about 25% stronger. Quads that are stronger than this can also cause an imbalance in the support of the knee cap.

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To even further confuse you...you can have an imbalance within your quads. Remember there are 4 different quad muscles. If the inner quad (Vastis Medialis) is stronger, it can pull on the knee cap. If the outer quad (Vastis Lateralis) is stronger, it can pull on the knee cap. Just tight quads in general can also pull the knee towards one side.

So, now that I've fully confused you, what can be done to prevent knee pain. This part isn't as confusing. Just be sure to do a balanced set of quad and hamstring exercises. Runner's don't often go to the gym and when they do, they may hop on the leg extension machine and pop-out a few sets and think that's good. First of all, I don't recommend getting on the leg extension machine. Research has shone that it puts an awful amount or tension and pressure on your knee cap. Your knee's weren't designed to hold that much weight. Think about it. How many times during the course of the day do you naturally extend your knee with 100+ pounds on your feet? Never. The leg extension machine will be adding to your knee pain instead of strengthening your quads.

Exercises good for strengthening your quads and hamstrings include:

• Body-weight, barbell, and/or dumbbell squats—a squat is great for strengthening your glutes, hams, and quads. The deeper the squat, the more the hamstring/glutes are targeted. A quarter squat will target more quad.

• Body-weight, barbell, and/or dumbbell lunges—lunges are great for strengthening your quads. Lunges can be stationary or you can do walking lunges.

• Body-weight, barbell, and/or dumbbell side lunges—side lunges will help strengthen your quads, adductors, glutes, and hamstrings.

• Deadlifts—Deadlifts are one of the best exercises for strengthening your quads, adductors, glutes, and hamstrings. Be sure to use proper technique. Stand in front of the barbell. Squat down and grab the bar using an overhand-grip with one hand and an underhanded-grip with the other hand (this provides a nice secure grip). Your hands should be positioned just outside your legs when you squat down. Keeping your back flat and your head up, stand up with the barbell while pulling your shoulders back. Slowly return the barbell back to the floor, still keeping a straight back and head up. You don't have to do a ton of weight to get benefits from a deadlift.

• Jumpsquats—this simple exercise can be done with just your body weight or you can hold a medicine ball to raise the difficulty level. To do a jumpsquat, simply descend until your thighs are parallel with the floor, then immediately fire upward using your thighs and calf muscles to jump off the floor. Upon landing, immediately go into your next jump. Try doing 3 sets of 15.

• Stability ball leg curls—this looks really simple, but beware! They are killer for your hamstrings! Simply lie on your back (on a mat) with legs extended and your heels resting on top of a stability ball. Your hands should be beside you resting on the floor. Use your heels to pull the ball toward your buttocks. The ball will roll from your heels to the bottom of your feet. Then slowly extend your legs and return the ball to starting position. Try doing 3 sets of 12 reps.

These are just a few of the many exercises that target your hamstrings and quads. The key is balance. If you do an exercise that targets the quads, follow it up with a hamstring exercise. It's also a good idea to have a personal trainer or your running/workout buddy check to make sure that you're using proper technique when doing these exercises, especially the squats and lunges. A key thing to look for when doing a squat or lunge is that your knee does not go past your toe during the squat/lunge. Also, stand in front of your buddy while he/she does a body-weight squat. Check to make sure his/her knee (one or both) is not turning inward during the squat (this is called Valgus Knee). The knee should remain neutral. Also check and make sure that his arch isn't collapsing inward. This inward motion of the arch or knee needs to be addressed before continuing with your squats. A personal trainer can help you correct this. Proper technique is very important with these exercises.