Confused Then Amused

Today I attended a seminar on supplemental training to use when coaching triathletes. The seminar was divided into three parts Yoga, Core/Strength Training, and Running Drills. The sessions were great, especially the yoga session presented by Sage Rountree. But, the last part of the seminar that focused on running left me a little confused at first and then a little amused.

Remember the high waisted jeans with the tight ankles, poofy legs, and zippered pockets of the late 80's and early 90's? Then not long after, the waist seemed to drop below the naughty level for girls while entire boxer-clad bottoms began appearing on the boy's side. I'll never forget the time my little girl told me she saw her teacher's thong when she bent over! I'm hoping that since the older guy that auditioned on American Idol sang his "Pants on the ground. Pants on the ground. Looking like a fool with your pants on the ground." that maybe the tide will turn and maybe just maybe the new fad will be to wear your pants on your hips.

That little rant was to make the point that things come and go. That's kind of the feeling I was getting during the last part of the seminar today. The running instructor was trying to tell us that the newer forms of running (Chi Running, the POSE method, barefoot running, or any method that had "regular runners" trying to run with shorter strides and a mid- to forefoot strike) weren't for everyone and might do more harm than good. He continued to explain that the shorter stride and mid- to forefoot strike was really only accomplished by the fastest elite runners.

At first I was confused, because what I was hearing was contrary to all my recent learning. Then I was amused. Personally, I think the instructor just doesn't like the newer techniques. He seemed a little old school. Don't get me wrong. I respect "old school." But, I believe there's room for newer schools of thought too. I had to dig deep, but what I was eventually able to take away from his session was "If it ain't broke, don't fix it." Now that I can relate to. I'm of the belief that if you like something and it works for you and you're not having injury after injury, then go with it. Some of the best runners (Joan Benoit, Bill Rogers, Paula Radcliffe) have unconventional running gaits. Joan Benoit actually has a forefoot landing on one foot and heel strikes on the other. Go figure. Should someone have tried to "fix" her gait? Why? It worked for her and she's a living running legend!

If barefoot or minimalist-shoe running works for you, heck, then break out those tootsies and hit the road. If shorter strides and forefoot landings work for you, then get those legs of yours spinning like the Roadrunner (Beep! Beep!) and make some dust! If running with a 50lb log on your back is your thing (yes, there's a guy that runs like that in my town), then by all means be the best Brawny Man you can be.

The thing to keep in mind is, "Is my method working?" If you have a really long stride and you heel strike, and you're having a lot of heel or lower leg problems, then you probably need to shorten your stride, or try more of a mid foot plant, or try a different shoe or no shoes. If a shorter stride is causing calf issues, then try lengthening your stride a tad. If that 50lb log is causing back problems, ditch the log. We're all different. What works for one may not work for another. Sometimes it takes trial-and-error to find what works best for you.

My buddy Josh, had chronic ITB problems. He finally ditched the shoes and became a barefoot runner and hasn't had that injury since (almost frostbitten toes, yes. ITB problems, no).

WHAM! POW! BANG! Life Sure Can Pack a Punch!

Some of you may be aware that for the past year, I've been on a life-changing journey. A little over a year ago my secure little world was rocked to it's core when I was laid off from my job. Actually it was more than a job. My job as a writer and editor was a career that I thought I'd have for the rest of my life.

Life has a great way of throwing curve balls at you. If things get too comfortable and familiar, that's usually when, WHAM! POW! BANG! You're hit with change. Change can be painful, but I've learned that along with change comes opportunity.

That's exactly what happened to me. The idea of me working as a fitness professional was a daydream I'd often have while running on the treadmill at the gym, watching the personal trainers work with their clients. That dream became a reality when I was forced to redefine myself. I would have never left the security of a job with benefits, but when I had no choice and that security was taken from me, I was able to take a leap of faith and pursue a career in fitness and running. In retrospect I wonder if that had been the "Big Plan" all along.

It's funny how things begin to grow in a particular direction over time without you even being aware of it. I ran my first marathon back in '97. That led to 9 more. A running injury in '06 led me to the gym for low-impact exercise for 3-months during my recovery. That led me into the world of fitness and resistance training. I began RunnerDude's Blog about a year-and-a-half ago. That led to a wonderful readership and the ability to connect with runners and fitness buffs all over the globe. All who have taught me a ton about fitness and running as well as the human spirit. My job layoff in '09 led to the realization that my interest in fitness and running was more than a hobby. That realization led to me going back to school and becoming a certified personal trainer and running coach. Those certifications led to the start of a new business—RunnerDude's Fitness—a personal training studio in Greensboro, NC.

The studio is in it's second month of business and things are moving right along. Now taking the rose-colored glasses off for a second—the path (while very rewarding) hasn't been an easy one. Personal Training school was 6-months of full-time intense hands-on experience and classroom study. And then the really hard stuff started—opening a business. Oh man, there were many a sleepless night. Being totally responsible for every element of opening a business is to say the least, just a tad overwhelming. But once I was open and able to begin practicing my new craft, my wonderful new clients have quickly shown me it was the right decision.

My client base is small right now, but it's growing. I have clients in their 30s to their mid 50's. They each come with a different background, level of fitness, and reason for coming. Their determination to better their health and fitness is truly inspiring. From the 50-year-old lady who's discovered she's stronger than she thinks, to the 30-something father of two who's maintaining a huge weight loss and setting an awesome example for his kids with a healthier lifestyle, to the 40-year-old mother of two boys who's making time for herself to join the beginning running group so she can regain the energy she used to have, to the 40-something-mother who quite smoking 90 days ago and has joined the beginning running group to keep her new positive and healthy lifestyle on track, to the fella in his mid-fifties who wants to become a stronger and faster runner, to the 40-something husband who wants to improve his running form so he can continue to enjoy running triathlons with his wife. All these people and the others I've not mentioned are truly awesome individuals. Chances are I may not have ever met most of these people nor would have had the opportunity to impact their lives in a positive manner, had I not experience some change.

Would I go back to my previous life? Heck no! Am, I still scared of the future? Heck yeah! Am I excited about the future and what lies ahead? ABSOLUTELY!!

Top Ten "To-Do's" for New Runners

Beginning to run can be as simple as plopping on a pair of running shoes and running out the door. But to ensure a healthy and injury-free start as well as some stick-to-it-ness for a lifelong activity, here are 10 "To-Do's" to help you on your way.

1. Invest in a quality pair of running shoes. Department store "running shoes" are great for knocking-around in, but for running, you need something designed to provide support as well as take the wear-and-tear of frequent running. You can find great running shoe deals online, but your best bet (especially as a new runner) is to head over to your local independent running store. They will have the knowledge and expertise to find just the shoe for you. Many stores provide gate analysis to help determine if your gate is neutral or if you overpronate or supinate (fancy words for if your feet roll inward or outward). Your local running shop is also a great place to meet other runners, find out about weekly group runs in the area and to begin learning about the running community in your area. (If you're thinking of trying barefoot running, check out my friend Barefoot Josh's website.)

2. Buy several pairs of synthetic socks! Toss those cotton socks back in the dresser. When you run, you sweat and all that sweat runs down your body and into your shoes. Cotton socks will act like sponges and soak up all that moisture. That's a blister just waiting to happen. And believe me it will. I began running in the 80's when cotton was just about all we had. Even if you don't sweat profusely, cotton still tends to be abrasive and can cause blisters. There are a wide variety of socks make of synthetic technical fibers designed to wick the moisture away and allow it to evaporate. Stretchy, close fitting socks work well for most runners. Not only will they cause less friction, they can also provide some arch support.

3. Buy running shorts and tops made of technical fabric. Same story as the socks. Unless you live in a very arid climate, 100% cotton shirts and shorts will soak up the sweat, weigh you down, and can cause nasty chafing.

4. Buy a pair of shades, a running cap, and some sunscreen. This one is pretty strait forward. There has been recent research showing that runners tend to have a higher chance of getting skin cancer. Shouldn't be that surprising. Unless you run inside, you're going to be out in the sun. A lot. If it's hot, you're probably going to wear short sleeve shirts and shorts. So, do what you can to protect your skin and eyes.

5. Surround yourself with other runners. Most new runners are the "lone runner" in the family. Chances are, the other members of your family think you're nuts. If that's the case, you'll need support when you start running. It's a life change. You need encouraging words as your body acclimates to the new demands you're putting on it. Join a running club. Find area group runs, find a beginning running group. If you don't have a local running store in your community, head to the local coffee or bagel shop early on a Saturday morning. Chances are you'll see some runners either heading out for a run or coming back from a run. Runners are great people. Don't be shy. Ask them if they're runners and if they can tell you about the local running groups especially ones geared for beginners. Also ask about running routes, greenways and trails in the area. Chances are you'll be invited to join them on their next group run!

6. Fuel your new activity. Running will put a lot of new demands on your body. Good demands. You'll be ramping up your metabolism and increasing your aerobic fitness. Be sure you fuel this new activity with good nutrition. On average you need about 100 calories for each mile you run. So if you plan to run 4 miles you need 400 calories to support that run. This actually varies depending on how much you weigh. If you weight 120lbs you’ll need about 95cals per mile. It goes up about 15cals for every additional 20lbs of weight. So, a 180-pound individual will need about 140cals per mile. Complex carbs from whole grain foods make great pre-run fuel sources. A whole grain English Muffin with a little peanut butter about an hour before your run makes a perfect pre-run snack. Don't forget to refuel after your run too! It's important to replace the carbs used during your run as well as ingest a little protein to help your tired muscles rebuild and repair. A 2:1 ratio of carbs to protein 30-40 minutes after finishing your run makes a great post run snack. Because you want to quickly replace the lost carbs, the post run snack can be comprised of simple carbs such as from a sports drink or (believe it or not) lowfat chocolate milk. Lowfat chocolate milk actually has the 2:1 ratio of carbs to protein! Who da thunk?!

7. Hydrate! Be sure to hydrate before and after your run. As a rule of thumb drinking 16oz of water 2hrs before your run will ensure good hydration levels and give the water time to pass through your system so you don't have to make any pit stops during your run. Hydration during your run depends on the temperature and the length of your run. If you're running 4 miles or less, you probably won't need to carry any water with you. If you're running longer than 4 miles you may need to carry water in a hydration belt of stash it along your route, especially if it's hot and humid. After your run, you need to replace the water you've lost. A good way to check this is to weigh before your run and then weigh after your run. Drink 16oz of water for every pound of water lost. After you do the weigh-in a few times you'll get a feel for how much rehydration you need depending on how much you sweated and you probably won't need to actually weigh yourself.

8. Be safe. Secure your house/car key by tying it to your shoe, or putting it in a zippered pocket. If you're running on isolated trails, take your cell phone. Be sure to let a friend or family member know your running route for the day and when you should return. Carry ID! You can purchase a shoe wallet that you can lace onto your shoe and then slip in your driver's license or better yet buy a RoadID necklace, shoe tag, anklet, or bracelet. If at all possible try not to run alone in the dark early hours of the day or at night. If you do run at night or in the early morning, be sure to wear a reflective safety vest or reflective clothing (something more than the tiny reflective patch on the back of your running shoes).

9. Record your progress. Keep a journal of your running progress. Each day record your mileage, how your run felt, and any other data that might be important such as the weather or if it was a stressful day. There are a variety of free online running logs such as dailymile.com and runningahead.com that are wonderful tools for recording and tracking your data. If you keep a record of your progress, you can actually look back over your data and evaluate your progress. Hopefully you won't, but if you happen to have a running related injury or suffer from overtraining, looking back over your running log data can help you pin point periods in your training that may have caused the problem.

10. Have Fun! Enjoy your new fitness commitment!

Looking for That Runner's High?

I hear it all the time. "I use to run, but I never got so it didn't hurt." "I always felt out of breath." "I never seemed to get to that runner's high, I've heard tell about." Usually when I prod a little further, I discover that the furthest they've run is 2-4 miles. Maybe 5.

I usually chuckle and say, "Well, you can't get to the runner's high until you get over the runner's hump." When you're new to running, you can hardly imagine running 2 miles, much less 6, 8, 10, or more. For some they're content with running 2-4. There's nothing wrong with running 2-4 miles, but more than likely if you never push past that 2-4 miles, your run is always going to feel somewhat uncomfortable.

It takes your body 4-6 weeks to actually acclimate to a specific distance. That doesn't mean that you should run only 2-4 miles for 4-6 weeks. But, what it does mean is that when you run that 2-4 miles and keep pushing the mileage up a small percentage each week, in 4-6 weeks (when you're longest run may be 6-7 miles) you're body will have acclimated to the 2-4 miles.

Often new runners never give themselves a long enough period of time for their body's to adjust to the mileage. They also need to understand that those first two or so miles are usually a little uncomfortable for even the seasoned runner. It takes those first few miles for your body to adjust to your increasing heart rate as well as just the fact that your muscles need some time to warm up. In fact unless you're running a race, that first mile or so, should be thought of as a warm up easing into the regular groove of your run. I've been running for 25 years and I still don't look forward to the first 2 miles, but I know that once I'm past that point, it's going to feel good. I've usually got my "groove on" by mile 3. (Okay, I just embarrassed, my 14-year-old daughter.) But, it's true. By mile 3, everything is in sync.

New runners may also be ramping up the mileage too soon. A good rule of thumb is to increase your weekly mileage by 10% and most of the 10% can be added to your weekly long run. Now at first, when you're running only a mile or 2, you might be able to get away with increasing the mileage by 15% or so, but once you're up to 5- to 6-milers, stick to the 10% rule. If you push it too soon, you're not giving your body time to acclimate. (Remember that it takes 4-6 weeks to adjust to a given mileage). Too much too soon can cause overtraining (even in a new runner) and then you're going to feel sore and worn out each time you run.

So, take your time, slowly build up your mileage, and get yourself past that 4-mile hump. Be realistic though. Once you get past that 4-mile mark, the sky's not going to open up and the angels aren't going to sing the Hallelujah Chorus, but I'm willing to bet you'll feel different, and it will be a good different.

That runner's high you've heard tell about, usually occurs when runners work up to longer runs say 8 miles or more. These runs, give you time to warm up, get in your groove, set your pace and then just run. Once you get to this point, you may just hear that Hallelujah Chorus. For me, it's like an outer body experience. I'm able to think, problem solve, enjoy my surroundings, and the running almost seems second nature. It doesn't happen on every long run and on hard runs when you're really pushing it, you're probably not going to feel it, but when you do, it's a feeling you'll want to experience again and again.

Fuel Your Engine With Quality Foods and Keep Fatigue at Bay

Yesterday, I posted somewhat of a check list to help you determine the possible source(s) of your running or training fatigue—overtraining, improper hydration, lack of sleep, low iron levels, lack of post-run refueling. Good nutrition for everyday running as well as during your training can also play an important part in keeping fatigue at bay.

USDA National guidelines specify that your daily caloric intake should consist of 45-65% carbs, 20-35% fat and 10-35% protein. The trick is making sure that those percentages consist of the right types of carbs, fats, and protein.

The fad diets of the late 90's and early 2000's had us all believing that carbs were our worst enemy. Fact is your body runs on carbs. Without carbs your brain couldn't function properly. As with most things, however, there's a good side and bad side to carbs. Unfortunately most Americans consume far too many of the bad or simple carbs (refined and processed grains and sugar). Cakes, doughnuts, pastries, white bread, candy, yada, yada, yada. More than likely if it's packaged and the first ingredient is sugar, it's not going to be good for you. There are several reasons these foods are bad. First simple carbs usually have a high GI (glycemic index) and can spike your blood sugar levels. You'll have that burst of energy and then soon after crash. Not only will it leave you feeling tired and fatigued, you'll soon feel hungry again and you'll be grabbing for something else to eat. Also, unless you're going to be active soon after eating those simple carbs, those calories will more than likely not be burned and will turn into fat. Foods consisting of simple carbs also often pack a double-whammy of being loaded with saturated fat or even trans fats both of which can lead to high cholesterol. Increased fat and a sedentary lifestyle can lead to obesity and for some to Type 2 diabetes. See a vicious cycle here?

The good or complex carbs that are found in whole grain foods take longer for your body to process. Because it takes longer, it leaves you more satisfied and it also allows your body to make use of those calories as energy. Foods high in complex carbs tend not to be loaded with extra sugar and/or fat. Being active is also important even if you're eating complex carbs. If you're sedentary, even those good carbs can turn to fat. But if you're active, those carbs will be the fuel to sustain that active lifestyle.

Simple carbs aren't all bad. If you need a little pick-me-up, the sugar fructose, found in fruits, vegetables, and honey can provide an immediate source of energy. This type of simple carb is much better for you than that candy bar, because the fruits and veggies also are nutrient dense. So along with that fructose, you're also getting a lot of vitamins and minerals as well as fiber. Speaking of fiber, eating a diet rich in fiber will help decrease your chance of colon cancer as well as help keep you "regular." A "clean" system will also help keep you from feeling sluggish. Who wants to run with an extra "load" anyway?

A diet high in fatty foods can also make you feel sluggish. That's why it's not recommended to eat much fat before a run...it can literally slow you down. Just like with carbs, there are "good guys" and "bad guys" for fats. Good fats are comprised of the liquid or soft monounsaturated and polyunsaturated fats and Omega 3 fatty acids. These types of fats play an important role in your overall good health. Monounsaturated fats include olive oil, canola oil, peanut oil, avocados, nuts, seeds. Polyunsaturated fats include vegetable oils (i.e., safflower, corn, sunflower, soy and cottonseed oils), nuts, and a variety of seeds. Omega 3 fatty acids are found in foods such as salmon, mackerel, herring, flaxseeds, flax oil, and walnuts.

Saturated fats and trans fats are the bad guys. Both of these types of fats increase the amount of cholesterol in your blood and a high level of cholesterol in your blood is associated with increased risk of coronary heart disease. Saturated fats are found in animal products (i.e., meat, poultry, seafood, eggs, dairy products, lard, butter), and coconut, palm and other tropical oils. Trans fats need to be avoided altogether. Now your body actually does need some saturated fat. Choosing leaner cuts of meat, turkey, and chicken will help keep the amount of saturated fat to a minimum. As a rule of thumb, try to limit your daily intake of saturated fats to about 7% of your total daily calories.

Trans fats include partially hydrogenated vegetable oils, commercial baked goods (i.e., crackers, cakes, cookies), fried foods (i.e., doughnuts, French fries), shortening, many types of margarine. Your daily intake of trans fats should be less than 1% (preferably 0%!). The remaining fat in your diet should come from sources of monounsaturated and polyunsaturated fats.

Protein is important because it provides the amino acids needed for building and maintaining your body tissue. There are 20 amino acids. Eleven of these amino acids (dispensable) can be made by the body. Nine of them however (indispensable amino acids), come from a variety of food sources. Foods that are high quality or complete protein sources have all nine of the indispensable amino acids. Animal food sources are complete proteins. Soy and quinoa (pronounced keen-wa)are the only plant food sources containing complete proteins. Other plant food sources are considered incomplete proteins because they are missing one or more of the indispensable amino acids. Combining plant food sources can create a complete protein such as combining beans and rice or peanut butter and bread.

Food really is the fuel on which our bodies run. If you're putting in premium food, then your engine will purr like a kitten. Put in the low-grade stuff and you're engine might just stall. Making sure you fuel your body throughout the day is key as well. Many people skip breakfast or eat very little for breakfast and then wonder why they poop out before lunch. Breakfast truly is the most important meal of the day. It's your first fueling.

Eating 5 or 6 mini-meals is a great way to provide the energy you need throughout the day. Think about it. You skip breakfast and so you're starving by lunch. If you skimp on lunch, then you're more than likely going to stop by the convenient store on the way home and load up on simple carbs (which won't satisfy you). So by dinner time you're so ravenous that you lose all control and before you know it you've eaten dinner plus that half gallon of Rocky Road!

If you eat each meal (breakfast, lunch, and dinner) and have a midmorning, midafternoon, and post dinner snack, you'll keep that engine (your metabolism) firing all day long which actually will have you burning more calories. Lowfat traditional or Greek yogurt, peanut butter on whole wheat bread, a handful of almonds, fruit, raw veggies, granola bars...all of these make great snacks. Now, keep in mind that eating more frequently doesn't mean eating more calories. You're still eating the same amount of calories, just spread out over smaller meals throughout the entire day.

FATIGUE.....It's Such a Drag!

Fatigue...It's a dirty little 7-letter word. We've all experienced it and the source of it can be almost too numerous to count.

Most of the time the source of the fatigue is temporary—late nights at work; a new baby in the house; exam time; a stressful relationship. Regardless of the cause, if you don't get on top of it, and set in place some steps to counteract the fatigue, you'll may go into that non-functioning zombie state from pure exhaustion.

Runner's can experience fatigue as well. It can be the stress-of-life-induced fatigue, but there can also be many other more running-specific sources for the fatigue.

One of the main causes of fatigue in runners is overtraining. Overtraining happens when you don't provide your body ample amount of recovery time. This often happens with runners using and over zealous marathon (or any race distance) training program. A good rule of thumb to follow when training is to alternate hard and easy days. Hard and Easy don't always refer to distance. The terms also refer to intensity. A short run can be "easy" if it's a 3-4 mile run at a conversational pace. Or short can mean "hard" if it's an interval workout at the track. Long can be "easy" if it's a leisurely 10-miler or it can be "hard" if it's a 10-miler at race pace.

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Throwing in a day or two of cross-training is a great way to give yourself an aerobic workout while giving your "running muscles" a break. And even a complete day of rest (meaning not doing anything) once or twice a week is much more beneficial that going full steam 7-days a week.

Overtraining can also be due to repetitive exercise when resistance training. If you don't vary your workouts and you're constantly subjecting your body to the same stress over and over, those muscles can become overtrained. A good rule of thumb is to wait at least 48 hours before working the same muscle groups again. So for example, if your do a chest/triceps workout one day, you should wait at least 2 days before working those muscles again. Professional bodybuilders will often workout a muscle group so hard in one workout, that they'll wait an entire week before working that muscle group again.

An elevated pulse is 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.

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 categore and you're also not replacing the water you're losing through perspiration from running, you're risking dehydrated. 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, then weigh yourself immediately after your run. For every pound lost, you should drink 16oz of water or sports drink. Of course you can't do this 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.

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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 lost through sweating.

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 shortend 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 refueling 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.

So, if you're experiencing fatigue, whip out this list and see if you can narrow it down. If this list doesn't pin down the cause for you, make an appointment with your doc.

To Stretch or Not To Stretch...That is the Question.

Go to any local 5K and you'll see hoards of novice runners touching their toes and pulling their feet up to their backsides and all sorts of contorted positions. Kind of looks like an audition for Cirque du Soleil, except everyone's in running shorts instead of leotards.

If you try to single out the more experienced runners, they're probably not huddled around talking in groups. You'll more than likely have to move to the perimeter of the race location to find them. Have you ever pulled up to a local race and see a lean runner-type with a race bib on running on the street about a half mile from the start and think you've missed the race?! That's probably an experienced runner warming up for the race.

Experienced runners have learned that the best way to "stretch" or warm up prior to a run is by moving. This is often called dynamic stretching. It's not stretching in the traditional sense. It actually refers to stretching your muscles by using movements similar to running. Simply walking or jogging can accomplish this. Other movements might be high knee lifts, butt kicks, skipping, side shuffles, etc.

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Beginning a regular run by just taking off at a slow easy pace is actually "stretching" or warming up your body and getting it ready for your harder pace later in the run. For a race (like a 5K) when you may be blasting off at a good clip at the sound of the gun may require you to do more of the high knee lifts, butt kicks, skipping, side shuffles, etc. before your race to ensure you're good and warmed up for your sprint.

If you dig through the research, there really isn't any proof that stretching is beneficial prior to running, but then again, there is no research that says it's not beneficial either.

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There are a couple of "rules of thumb." For example it's best not to do traditional stretch-n-hold stretches on cold muscles. Now I have a 12-year old beagle and the first thing he does when he wakes up is do a big ole stretch and I've never heard him complain of pulled muscles, but most experts will tell you that it's best to stretch a warm muscle because you're less likely to cause injury. Think of a piece of taffy that's been in the fridge. If you try to stretch it while it's cold, it's probably going to break. If you let it warm up to room temp, then you'll be able to stretch it without it breaking. Same principle with your muscles.

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Actually what happens when you warm up through active movement is that the viscosity of your body fluids is reduced and that increases the "stretchiness" of your muscles and connective tissue.

So, before a run "stretch" or warm up by moving—walking, jogging, skipping, butt kicks, etc. Save the traditional stretch-and-hold stretches for after your run.

There are times, however, when it's best not to stretch at all. For example, if you've have a sprain or muscle strain with bruising, stretching is not going to help. It may make things worse. Also, any time you feel pain when stretching, you should stop. Don't push through the pain.

Doing static stretches immediately after a really long run, isn't a great idea either. After a long run of 15 miles or more, let your heart rate get back down to normal by walking about 5-8 minutes afterward. Be sure to rehydrate during the walk. It's best to rehydrate after a long run with a sports drink containing simple carbs. This will be the quickest way to replace those carbs needed to repair those muscles you've just worked out on the run. After your walk when you heart rate is back to normal, you can begin doing some easy, gentle stretches. Be sure not to bounce through the stretches.

So remember to "warm-up" prior to your run and save the stretches for after the run.