And the Winners Are.....

A big CONGRATS to Kirbey from Georgia and Sabrina from Calgary, AB, Canada, winners of the "How Running Changed My Life" RoadRunner Sports $50 Gift Certificates! I'd like to thank all the participants for sending in their stories.

I'd also like to thank all the readers who submitted their "How Running Has Changed My Life" stories during 2009. From Amanda's 98lb weight loss to Angie getting back in shape after the birth of her second child to Zoë dealing with the death of her mom, to Adam proving to himself and his dad that he's a pretty cool runner dude, each story no matter how similar or different has been a true inspiration to me and the hundreds of RunnerDude's Blog's readers all over the country, even the world!

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Be sure to check out Sabrina's and Kirbey's stories as well as the other entrants' stories in the coming weeks! If you've missed some of the 2009 stories, just key-in "How Running Changed My Life" in the search box at the top right-hand corner of the blog and it will pull up the links to the various stories.

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The stories submitted for this drawing is a great start for 2010! But with 52 weeks ahead, there's definitely room for more of your awesome and inspiring stories, so keep 'em coming! All you have to do is share with me how running has helped you overcome a life challenge or obstacle? Maybe you know a friend with a story. Encourage him/her to send it in! Email your stories to runnerdudeblog@yahoo.com and be sure to put "My Story" in the subject line.

Running Buddies.....Get Some

Due to school and family commitments, I haven't been able to run as much of late. Just check out my dailymile.com log and you'll see. I have started back this week and hope to get back in the groove with my school winding up next week. (The past 6 months I've been involved in an full-time intense diploma program to become a personal trainer and nutrition consultant along with getting my RRCA running coach certification. Weekend after next, I'll be away yet again getting my USA-TF Level 1 coaching certification.) Of course then real life kicks in, so that will throw a curve ball into my running I'm sure. But since my new business will be running and fitness training, at least I'll be running and working out with awesome new clients!

This brings me to the importance of having a running buddy. The past 2 months I've strayed from my network of running buddies, due to the life obstacles I mentioned earlier. And dang-it, I miss 'em! Not only do I miss their stories, bragging, moaning, and laughter along the run, I also miss the accountability they bestow on me. I don't know how "lone runners" do it. Don't get me wrong, I love a solo run to focus on my training or to just clear my head, but there's something about that weekly group run or run with a running buddy that really does a body and mind good. I think knowing that someone is counting on you to be there and you not wanting to let them down does a lot to motivate both individuals. It's especially good on those really long training runs. My short-term interruptions will soon end and I'll eventually be back with the gang. I'm looking forward to it!

So, if you're not a part of a running group or don't have a running buddy, find one! You won't be sorry. See if there's a running club in your community. Or check with your local independent running store. They often host weekly group runs.

This clip from Friends really says it all about the importance of a running buddy. Enjoy!


I'd like to give a shoutout to Chad (a fellow blogger) who inspired me to write this post. Be sure to check out his blog, Running Man.

RunnerDude's Stellar-Stamp Awards for 2009!

Over the past 12 months, I've tried many different running products. Most were good and some were stellar! Listed below are 8 products that have received the RunnerDude-Stellar-Stamp-of-Approval. If you haven't already tried some of these products, think about checking them out in 2010! (Note: This listed is based on RunnerDude's own opinion. No payment or endorsement fee has been provided by the featured products.)

Running Shoe: Saucony Triumph 6—This is a great shoe for the neutral runner. It's cushioned, but not overly so and provides a great flexible and responsive ride. Saucony has a new Triumph 7 for 2010, but you might be able to find the 6 still available and on sale at your local running store.

Hydration System: Amphipod Full Tilt Velocity Waist Pack—In the summer, I'm usually a handheld water bottle kind of guy, but in the winter that water bottle can get mighty cold, even with gloves. I've tried several different hydration belts and most have worked fine, but Amphipod's Full Tilt Velocity Waist Pack is one (for me) that stays in place without bobbing around or feeling tight around my waist.

Energy Bar: Odwalla Chocolate Chip Peanut Butter Energy Bar—The Odwalla energy bar makes a perfect post workout snack. It packs a good 4:1 ratio of carbs/protein perfect for recovery fuel. While it does contain 8grams of fat, only 1.5 of those grams are saturated. And....it tastes really good!

Socks: Feetures Light No-Show Socks—I'm picky about my socks. I've had blister problems in the past. I stumbled upon Feetures socks and I've been quite pleased. I've only tried the light no-show version, but they work wonderfully. They have a snug fit with extra arch support and I've experienced no irritating seams or problems or blisters!

Compression Socks: CEP Socks—Great for boosting performance and awesome for speeding up recovering of tired, sore muscles, CEP socks work great! I wear mine religiously after long runs.

Sports Drink: Zico 100% Coconut Water—Sounds crazy, but coconut water turns out to be Mother Nature's sports drink, packing five essential electrolytes, more potassium than a banana, low acidity, natural sugars, no fat, and no cholesterol. You don't have to buy the Zico brand, others are available. Zico just happens to be the brand I tried and liked. Just be sure it's 100% coconut water (not milk). Works well for those who have stomach issues while on the run.

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Running Clothes: Champion USA—I wear most any brand of running clothes. I look more for comfort and fit not brand name, but I have to give a shout-out to Champion for consistently providing top quality affordable running clothes. Not only can you purchase them online from their website, you can also find them in your local Target store. Being a family that's on a budget, I love the quality and value that Champion offers.

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Sports Watch: Nike Triax Fury 100—I bought Nike Triax Fury because I liked the oversized numbers. (When I run wearing my contacts for distance vision, I can't read the numbers on my watch!) You can also customize the view to see total time, lap time or both with the push of a button. And you can use Target Time to set goal splits and get notified when you're ahead of pace or behind, for the mile or the entire race. The unique S-curved shape of the watch lets you read it easily without turning your arm.

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.

Ease Back Into It

Have you been laid-up from running for several weeks due to an injury or some other life obstacle? When you're ready for your return to running, be sure to ease back into running.

Many runners eager to get back in the swing of their regular running routine, try to start back at the pace and intensity of their original pre lay-off routine. While mentally you might be ready to bounce back to your normal pace, your body probably isn't quite up to speed with your brain. Many a runner has headed out full speed on their return to running re-injuring themselves only to be laid-up even longer. So, take it slow.

If you were laid-off from running for 6 weeks or more, use the following plan to get back up to speed. If you're an experienced runner and you were able to do some cross-training while you were off, then take about a month to ease back into your regular routine. Baby steps at first. Begin with a 5-minute warm-up walk followed by a 10 to 15-minute run every other day. Increase the run by a few minutes each day. The following week, switch to running two days at a time followed by a rest day. Remember to keep all your runs at an easy pace. By the third week, you should be up to around a 30-minute run. During the next week, add another running day, making it three-days-on and one-day off (still keeping it at an easy pace). By Week 5 you should be back to running 4-6 days a weeks and you can start upping the pace and adding in some varied workouts. (Keep in mind that due to specific injuries, your doctor's return-to-running plan may be different. Be sure to follow his/her plan.)

May 2010 be an injury-free running season for all!

Starve a run. Feed a Runner? Should I Run When I'm Sick?

"Should I run when I'm sick?" A question almost every runner has asked himself/herself at one point or another. Sometimes the answer is obvious. If you're bent over the porcelain throne paying homage to the intestinal gods, then running is probably the furthest thing from your mind. But what about when you just have the sniffles, a cough, or low-grade fever?

Murphy's Law always seems to kick in when you get a cold. You're healthy all year long and then four days before that big 10K, you come down with a cold. In my case, I can almost predict it. I've often wondered if it might be related to my training. It's odd, because moderate amounts of running actually boosts your immune system helping your body fight off colds. But maybe I push myself too hard at the end of my training and end up lowering my body's defenses due to the extra stress. Seems to be some research supporting my theory. One study shows that after a hard workout session, you can lower your body's immune system for up to 9 hours following the workout. So, if you're exposed to some of the nasty colds going around shortly after having had a really hard workout, you might be more susceptible to catching one. Might be worth wearing one of those masks and slathering on the hand sanitizer after such a workout!

So, what do you do if you aren't feeling well. Should you run? I asked my doc, and he said checking your resting heart rate is a good method to help determine whether or not you should run. Check your pulse for a full minute. Be sure to do this while at rest (not after climbing a flight of stairs). Also be sure you haven't just downed a Starbucks venti espresso. If your heart-rate is a few beats faster than normal, this could be a sign that your body's fighting off and infection and you may want to hold off on that run. Taking your resting pulse on a regular basis (just after waking up) is a good habit to make. A normal resting heart rate can be anywhere between 60-100 beats per minute. You you need to establish what's normal for you. If you're a runner, don't be shocked if your regular resting heart rate is lower than 60. That's pretty typical.

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My doc also said that the "head/chest test" is another good measure to use in determining whether or not to run. If your symptoms are limited to the neck up (runny nose, mild sore throat, and itchy, watery eyes), then it's probably okay to run, but at a lower intensity than normal. If your symptoms are presenting themselves in your chest or lower (heavy, productive chest cough, aches and pains, fever), then ix-nay on the unning-ray. You should be fever-free before running.

To you and yours on this very special day!

Everyday your visits and comments inspire me more than you can ever know to run and to write about running, fitness, and healthy living. You truly have become a part of the family. As 2009 wraps up, I'm excited about what 2010 holds for you, RunnerDude, and RunnerDude's Blog!

Your stories about how running has impacted your lives truly inspire me as well as hundreds of readers all across the country and the world. If you haven't submitted your story, please think about sharing it here on RunnerDude's Blog or if you know of a running buddy who has a story to tell, encourage him/her to share it too. To learn more about how to submit your story [click here].

Happy Holidays and Happy Running!
RunnerDude