10 "Did You Knows" About Running

As runners we all know about things like hydration, pace, and eating pasta before a big race. Well, here's a few facts and tips that may be new and even a little surprising to you.

1. Did you know that you should remove any metal jewelry from body piercings (yes, ears included) before running, if it's freezing outside? Metal conducts low temperatures to your skin with amazing efficiency. So efficient, that it can increase the risk of frost bite! Ouch!

2. Did you know that buying a higher priced running shoe doesn't necessarily mean your getting a better shoe as compared to the lower priced shoes? Research shows that actually many lower-priced shoes provide better support, decreasing the chances of plantar fasciitis.

3. Did you know that you can prevent the burning sensation in your lungs during cold runs? Doing a 5 to 10-minute warm-up inside before heading outdoors gets rid of the chemicals that cause that pain-inducing inflammation in your lungs. Try it. You'll be surprised.

4. Did you know you should do resistance training before your running if you have them planned for the same day? Running will fatigue your muscles and decrease the effectiveness of your resistance workout.

5. Did you know that all runners, especially running seniors, should incorporate resistance training into a regular weekly routine? Resistance training builds bone density in younger individuals and helps maintain bone density in older adults.

6. Did you know that new mothers returning to running should add an extra 400 to 500 calories each day to their diet? New mothers have to account for the extra calories needed during lactation as well as the calories needed for their running.

7. Did you know that downhill sprints are just as important as uphill charges in building strength and speed? Running sprints downhill conditions your body to what it feels like running faster. Be careful though. That hill doesn't have to be a steep one. A 10-15% grade will work nicely.

8. Did you know that if it's zero degrees or a wind chill of -20 degrees outside you should find a treadmill or an inside track for your run? Running in these conditions vastly increases your chance of frostbite.

9. Did you know that it's a good idea to alternate intense periods of training with lighter periods of training? Try a 3-three-weeks-heavy, three-weeks-light approach. After three weeks of heavy training, cut the intensity back by 30-50% for the next three weeks. This gives your body time to recover and acclimate to the training you've just put your body through.

10. Did you know that a pity party after a bad race is okay? But keep it to the ride home only. Then get over it and pick your next race.