Running | My Race Ragz

Archive for the ‘Running’ Category

The Emotional Side Of Injuries

Thursday, August 9th, 2012

If you’re a runner, or an athlete of any kind, chances are you’ve suffered from an injury. It’s just part of the package of being an athlete. Runners push their bodies especially hard. Whether you run for exercise or race, injuries can happen.

It goes without saying that being hurt is physically painful. Pulls, strains, fractures, shin splits, the list goes on and on.

But injuries have an emotional side as well. They produce psychological affects that can effect an athlete just as much, or even more than the physical pain.

Photo from Flickr credit: Rennett Stowe

In fact, some experts liken the emotional side of injuries with going through the five stages of grief:

denial
anger
bargaining
depression
acceptance

This might sound familiar to you, or maybe you’re in one of these stages right now.

When running is such a big part of your life, or when you’re training for a race, being injured can mean a loss of identity. You may not know what to do with your extra time if you’re taking time off to heal. Maybe you’re missing your running group. The fact is, your routine changes during recovery and missing your runs can be very emotional.

Another consequence of the psychological affect of your injury is how this stress affects your recovery. Studies show that this distress can “sensitize athletes to pain.” This sensitivity can make it seem as if your healing progress is going slower than it actually is, which leads to more emotional stress.

As you can tell, dealing with an injury is far more than resting, icing or braces. Recovery is a complex web of physical and mental aspects.

Tell us about the emotions you’ve dealt with while being injured. Are you injured right now, how are you coping with the psychological aspect?

Sources:

Psychological Response to Injury, Recovery, and Social Support by Courtney A. Klenk

Tags: emotional aspects of injury, five stages of grief, injuries for runners, injury, psychological affects of injury, race training, recovery, running
Posted in Running | No Comments »

Running For Weight Loss

Thursday, August 2nd, 2012

There are a lot of runners out there who started for weight loss. Originally, many runners who are going after PR’s and training for marathons started with a simple couch to 5k plan. Remember everyone starts somewhere.

Photo credit: Alan Cleaver

If you are looking to drop some pounds, try these tips for starting your running weight loss program.

1. Start small – start with walking.

Thinking about going out and running for entire workout can seem daunting at first. Most beginners start with the Jeff Galloway run/walk method. This method will help to avoid injury. You know what they say; “you have to walk before you can run.”

2. Make a plan – consistency is key.

You can use a pre made plan, like this one from Women’s Health Magazine. Or, make your own running calendar by gradually increasing your distance and increasing the time you spend running while decreasing time spent walking. Scheduling your runs ahead of time will keep you committed and consistent.

3. Sign up for a race.

Working towards a specific date can motivate your running efforts. Sign up with a friend or family member and train together. Crossing that finish line for the first time will be a huge motivator to keep running. Signing up for a race means that not all of your goals will revolve around the scale.

4. Cross train.

Strength training is always important in a weight loss plan. Yes the running will burn fat, but weight training will make you lean. Try these workouts for runners from trainer Tina Reale.

5. Eat Clean

When just beginning you don’t have to worry about fuelling for endurance, but you should think about what you’re eating. Proper diet is the pinnacle of any weight loss program. Plus, if you’re eating a clean diet with less fried foods, less trans fat, less processed foods you will find running easier. Try these natural post-run snacks from Miranda Gibson.

Are you on a weight loss plan right now, does it include running? Ever lost weight from running, we’d love to hear your story!

Tags: how to lose weight, jeff galloway, running, running for weight loss, weight loss, women's health magazine
Posted in Running, Weight loss | No Comments »

My Race Ragz Feature: Miles And Mutts

Wednesday, July 18th, 2012

Today we are excited to share a great program with you. Anything that combines running and volunteer work is wonderful in our books. Allow us to introduce Abbi, a runner, blogger at Higher Miles, and the founder of Miles and Mutts. Today Abbi tells us all about the work she does with Miles and Mutts.

_____________________________________________________________________________________________________________

Tell us about the work that Miles and Mutts does.

Miles and Mutts is a program to get high energy shelter and rescue dogs out of a kennel to enjoy some vigorous exercise. Many shelters have volunteers who walk dogs but for high energy dogs a quick walk often does little to calm them down. Pairing a dog up with an active runner is a great way to allow the dogs to enjoy the exercise they may not be getting enough of in a shelter environment. Taking them out for a run also increases their socialization, improves their behavior on a leash and increases overall visibility to the public. It is amazing to see the transformation of a dog who is jumping, pulling and zig-zagging quickly fall into perfect pace beside you. Running gives them something to focus on. It is job to complete. A calm, relaxed, happy dog will make a much better impression on a potential adopter than one who has been cooped up in a kennel without enough exercise. The aim of Miles and Mutts is also to get more people involved in running. Sometimes starting a new activity can be intimidating but adding the factor of helping a dog in need may entice others to consider running. Having a regular schedule with a dog depending on them can hold people accountable to getting in their exercise.

How and when did you come up with the idea?

I’ve enjoyed volunteering with animal shelters and rescues for several years and have three rescue dogs of my own. I often felt like I wasn’t really making an impact with the volunteering I was able to squeeze into my busy schedule. I also love to run and enjoy races and setting new goals. The idea to merge two of my passions together came to me about two years ago. I had one of those moments where I thought to myself ‘Why hasn’t anyone thought of this before?’ I started to research and found several other programs in a few cities throughout the US. It took me a long time to approach any local organizations with the idea. I thought it was a great idea but knew it might take some convincing to show others how it might work. After running a 5K for a local organization, I reached out to them to see what kind of volunteer help they may need. After getting to know some of the individuals, I decided to pitch the idea and slowly turn my little dream idea into a reality.

How many dogs do you work with?

At this point, the program is still small which is by design. We usually take 3-4 dogs out for each scheduled run and they run various distances and paces based on their own ability and endurance along with the ability of the volunteer runner they are paired with. Working with the shelter representatives, they first decide which dogs are able to attend the runs. From there, I run with them to get a sense of their ability, endurance and how they behave while running before pairing them up with another volunteer.

What’s the biggest benefit that the dogs get from this program?

The biggest benefit is the vigorous exercise to drain their energy. They also get out and about for a few hours each time since we transport them to a local rail. They get a lot of experiences that are more real world like riding in the car and going to an area with walkers, runners and bikers.

What’s the biggest benefit that the volunteers get from this program?

The biggest benefit is the knowledge that your run is helping someone else, or maybe the dogs are helping the person. It could go either way. When you are going out for a run, why not hold onto a leash and help an animal while doing something you already love? It’s win-win. There’s a special moment that really cannot be described in words when both you and the dog you are running with fall into perfect pace with each other. Sometimes it doesn’t even last that long but it always happens with a little time and patience.

What would you like potential volunteers to know?

Potential volunteers should know that running with a dog is something anyone can do. Just like there are runners of all ages, sizes and abilities there are likely shelter dogs very nearby of all ages, sizes and abilities that could benefit from some time, attention, patience from someone who will take the time for them. I’ve taken dogs that have a limit of a mile and others that seem virtually limitless. This is something anyone can do if they enjoy being around dogs, love to run (or want to run) and want to have a little fun. Sometimes people get wrapped up in time, paces or distances and forget to just have fun. Running with a dog will definitely remind you that running is something fun and you can help someone at the same time!

What advice would you give to someone wanting to start a program like this in their own city?

Begin volunteering with local organizations in any way you can. Many organizations are in need of volunteers in many ways and can always use people to walk the dogs. If they do not already have a program where people can run with the dogs, you can approach the staff or board members with the idea. The key is starting small and building up trust to prove that it can be a successful program that can be managed. There are a lot of factors to consider like the ability to take dogs off-site, liability agreements, transportation arrangements, assessment of different dog’s behavior and associated costs that all need worked through if the goal is to turn it into a program. Finally, just like in running, be persistent and never give up.

______________________________________________________________________________________________________________

To find out more about Miles and Mutts check out their website and “like” them on Facebook.

Tags: miles and mutts, running, volunteer
Posted in Charity, Running | No Comments »

Cross Training For Runners: Squats And Lunges

Wednesday, June 27th, 2012

You’ve heard the phrase different strokes for different folks right? Strength training for runners kind of fits that phrase. Some runners claim that building up leg muscle will make them heavy, and therefore reduce their speed. Other runners consistently add strength training to their workout plans to help increase speed.

Squats and lunges are two of the most popular lower body exercises. They work major muscles groups and you can practice this exercise at home, outdoors or at the gym. However squats and lunges can also be the most hated lower body exercises, because they’re hard. The harder they are the stronger you’ll get.

Another advantage to squats and lunges are that they can help prevent injury. When done correctly these exercises will help your stabilizing muscles. These are definitely muscles that you need to keep good form while running.

They key is – DOING THEM CORRECTLY.

Tips for proper lunge form:

keep your hips straight forward and your core and chest upright
keep your knees centered over your second toe and don’t push your knees forward past your toes
keep a strong foot, don’t wobble and let your knee rotate inwards

Tips for proper squat form:

the same goes for your knees in a squat – center them over your second toe and don’t push them too far forward
push your bum back
keep your back straight

How has strength training helped your race times? How often do you add lower body strength training to your workout plans?

Tags: how to increase race times, increase speed, injury prevention, lunge form, squat form, squats and lunges, strength training
Posted in Race, Running, Tips | 3 Comments »

First Marathon: When, Why, How?

Wednesday, June 13th, 2012

Do you remember your first marathon? Are you training for your first marathon?

Running a marathon is a big commitment, and for a lot of runners it’s the ultimate achievement. We had a chat with two marathon enthusiasts to get their perspective on training for your first marathon. Meghann just celebrated her third anniversary of her first marathon and Krysten just committed to training for her first marathon which she’ll run this fall.

Meghann from Meals and Miles ran the San Diego Rock N Roll Marathon as her first. She trained with and fundraised for Team in Training. Three years later she’s run six marathons AND an ultra marathon. Go Meghann!

Why did you decide to run your first marathon?

“I decided to run my first marathon after volunteering as a screaming fan at mile 22 of the Disney marathon in January 2009. I had a vague idea that I wanted to run a marathon “someday” and after spending 7 hours cheering on runners of all shapes and sizes still pushing themselves after 22 miles of being on their feet was inspired. I figured if they could do it, then I could too. I signed up within the next couple of weeks to run my first.”

What was your biggest fear before running your first?

“That I wouldn’t finish. When you train for a charity with a team, you have so many people relying on you to finish the race. It’s a lot of pressure, but it’s also what pushed me to the finish line in the end.”

What’s the biggest change you’ve made 3 years later?

“I train with a goal now. My first marathon was all about the experience, but once you do one, you start thinking about how you can do the next one faster. I train harder now and have since shaved over 30 minutes from my original finish time.”

What advice would you give someone who wants to sign up / train for their first marathon?

“Do your first one for the experience. Take away all the pressure of time and just enjoy the ride. Bring a camera, take photos, and have fun!”

___________________________

Speaking of first timers … Krysten from The Misadventures of a Darwinian Fail has recently declared her intentions for her first marathon – the Scotiabank Toronto Waterfront Marathon. This year she is trying to overcome her less than stellar genetics by dedicating 2012 to eating a clean diet and focusing on her general well-being. She is beating heart disease, breast cancer, and genetics all while striving for the coveted marathon glory.

Why did you decide to train for your first marathon?

“Running is where I do battle with my genetic demons. Running for me is a challenge, and a competition that I have with myself. And it is the way I chose to take control of body and my health.I just ran my first half marathon this past March – actually the day before my prophylactic bilateral mastectomy. It was a throw down against BRCA (the breast cancer gene).

So I am dubbing my first marathon my “battle royal” against genetics. Because the truth is, as much as my battle with BRCA is over, my battle with genetics rages on.

With Long QT Syndrome (my heart condition) there is no quick fix. This is something I will have to manage for the rest of my life. And while I will spare you the details – that task gets more difficult and more complex with each passing year. Genetics has an iron clad grip on my body, but not my spark. This race is about channeling that inner spark. This race is a statement.”

What’s your biggest fear?

“I am scared that my body won’t cooperate. I am talking about running 42 km. Can we just take a moment, pause, and appreciate how crazy that number is?! That is a long, long, long way to run. And it is going to require a lot of training. So admittedly I am nervous that my genetically defective body is not going to be able to do it.”

What resources are you using to prepare / make a training plan?

“I have a lot of awesome running buddies (mostly in the online world – Fitfluential Power) who are helping me create a training plan. These runners are much faster and much more talented than I am, so I am so grateful for all their advice and encouragement. Michelle from NYC Running Mama and Amanda from Miss Zippy 1 helped me train for my half marathon, and have been encouraging me to take the marathon plunge.

I also love the resources available at Runner’s World and LiveStrong. They have a lot of great tips, techniques, and recipes.”

How do you think your training will differ for this than other races?

“I definitely learned some important lessons while training for my half marathon, so I plan to change my training accordingly. I have 3 major changes I want to make,

1. Nutrition is important. I know that should be obvious, but I slacked big time in this area while training for my half. I used all my running as an excuse to eat anything I wanted (aka lots of junk), but this time I plan to focus more on my fuel.

2. My defective little ticker needs a long time to train – longer than most. I need to run the full distance several time for my body to really get comfortable running it. I only trained for 8 weeks before my half marathon, and that wasn’t enough time. I think I will do better with a longer training period, so this time I am giving myself 5 months. I am hoping that will make a big difference.

3. I am going to incorporate strength training into my marathon training. Last time around I focused on logging miles, which is obviously necessary, but I want to work on increasing muscle as well as my endurance this time around.”

___________________________

Have you run many marathons like Meghann? Or ready to train for your first like Krysten?

Tags: first marathon, how to run your first marathon, meals and miles, rock n roll marathon, san diego marathon, scotiabank marathon, the misadventures of a darwinian fail, tips for first time marathon runners, toronto waterfront marathon
Posted in Marathon, Running, Tips | 4 Comments »

Happy National Running Day

Wednesday, June 6th, 2012

Today is National Running Day, let’s celebrate! We hope you’ve got a fabulous run planned for today. Whether you’re new to running and heading out for a mile or two or in the thick of marathon training let’s all lace up on this very important holiday. Does anyone else think that National Running Day should mean having the day off of work?

We’ve asked some awesome and inspiring fitness and running bloggers to share their love of running today. Grab a bottle of water or icy sports drink and feel the love. Don’t forget to comment at the bottom of the post and share YOUR running love with us.

How long have you been running?

Toni’s love of running goes way back. She’s completed 4 1/2 Marathons and 4 10K’s and over 30 5K’s over the last 15 years.

We can’t believe how long Harold’s been running, what an inspiration. “I have been running since around 1971, when I went out for my high school cross country team.” His favorite race was the 1983 Marine Corps Marathon. ”I would like to run the 2013 Marine Corps Marathon, sort of a dream race and qualify for Boston at the same time.”

Why did you start running?

Heather says she was “inspired after watching friends run the Disney full marathon. I got bit by the running bug!” Those Disney races sure are popular!

We love why Carrie started running. “My kids were training to get their black belts in Taekwondo and were doing a lot of running. I thought I was in shape and could keep up with them. Turns out I couldn’t. I was determined to keep up with them.”

For Mallory, “I needed a stress reliever from work and wanted to get in shape.”

Rachel’s had weightless success after beginning to run. “I started running to lose weight. I lost 60 pounds in a year because of running and changing my eating habits.”

What’s your favorite race?

Cheryl’s first race and now her fav is the Warrior Dash – “a highlight for me. I found my new love…RUNNING!”

Theodora’s favourite is the New York Marathon. “There’s nothing in the world like this race, and it was even more awesome that it was through the city where I live. (Also known as the best city on earth.) I also took 40 minutes off between my first and second marathons, so that was an amazing feeling.”

Molly has a special place in her heart for “the Boilermaker 15k, in Utica, NY. It’s the largest 15k in the country, with a hilly course that ends at a Beer Brewery. The crowd support is amazing, it’s a great time.”

What’s your favorite distance to run?

Amy says “I have fallen head over heels for the half marathon.”

Lora loves the marathon. “I love how it’s such a strategic race and there are so many factors that go into your performance (which can be good and and bad). It is definitely a race that will humble you.”

How many times do you run per week?

Amanda loves running so much she does 6-7 runs every week, a couple are usually double days. Wow!

Why do you continue to run?

This is why Angela runs: “It’s my ME time and way cheaper than therapy!”

For Lisa, “I love who I am when I’m running, free, happy, surrounded by either nature of my other amazing runner friends. It reminds me that can I do things beyond what I think are possible, It reminds me that I am strong.”

Elle loves to sweat! “I love the way I feel when I am outside and just zoning out.” She ran her first race on Mother’s Day of this year. Congratulations Elle, may there be many more to come.

What advice would you give to someone just starting to run?

Felice’s advice for new runners is to “start slow and easy, walk when you need to.” She worries that new runners may “burn out or get injured or just decide they hate running. If you take it easy, you’ll build your endurance and strength and grow to love running!” We agree Felice, walking is okay!

Kierston has been running for just under a year and has some great advice for new runners. “Be sure to get fitted for a proper shoe, your feet will thank you for it (and trust me, it makes a world of difference).”

Why do you run? Why did you start? And what are you doing today to celebrate National Running Day?

Tags: Disney Marathon, fitness bloggers, I love to run, national running day, New York Marathon, race, running, running bloggers
Posted in Running | 7 Comments »

Race Day Rituals

Wednesday, March 28th, 2012

Before every race, I can hardly sleep.

I (try to) go to bed at 10, I toss and turn all night and then I “wake up” at o-dark-hundred to my 5 alarms that go off a minute after each other so that I don’t oversleep. I haven’t overslept yet.

When I wake up, I have coffee, which is usually already brewing on a timer before I wake up. Usually just the smell of coffee sends me to the bathroom and on race morning, that’s a good thing. Bathroom trips (or lack of) can make or break a race for me. (You’re welcome.)

My stuff is always laid out for me the night before and my bag is always packed. I know I’m going to get schweaty in the race but I shower anyway because it wakes me up. I apply the body glides and the sunscreens and the Road ID, and I get dressed to go. If it’s a triathlon, I may have slept with my timing chip on. Just in case.

I have the same exact breakfast before every race and long morning training, a 1/2 whole wheat bagel with natural peanut butter, sometimes honey or strawberry Polaner All Fruit on it, I have my coffee, and I take my favorite protein bar or shake with me to have an hour before the race, depending on the distance or the race (triathlon yes, 5k no.) And I take my water bottle with me to hydrate.

It’s hard for me to eat breakfast though. I’m not an age-group winner but I am still always a stomach-turning mix of nervous and excited and have nervous stomach until the horn blows and the race starts. It usually makes for multiple potty breaks before-hand, to which I never forget my head lamp or cell phone so as to not be sitting in pitch-black porta potty.

I usually have a song that I’ve been training to that pumps me up on the way to the race and if I’m in the car by myself, I ROCK OUT THE WHOLE WAY. I am a rock star in the car.

If someone is in the car with me on the way to the race, I half rock out. The other half of me is rocking out on the inside. Either way, I’m getting pumped.

I never know what race day is going to hold for me but no matter how similar the race day ritual, every finish line is different and so is the journey to get there.

And no matter how nervous I am, I LOVE RACE DAY.

What are YOUR race day rituals?

Don’t forget to join us on Facebook or Twitter!

Tags: race day rituals
Posted in Race, Running | No Comments »

Joggling Cross Country

Monday, March 12th, 2012

Back in December, the joggling team of Bob & Trish came passing through our town in sunny Florida by total coincidence and we were lucky to get a chance to catch up with them.

What is joggling you ask?

It’s simple. Running + juggling = joggling.

Actually it’s not so simple. First you have to run. And then you have to add juggling to it. (I currently can barely do one of these. And I can’t juggle at all.)

As jogglers, Bob & Trish got noticed by Brooks Running, which documented their cross-country joggling tour called the “Brooks Running Joggle Happy Tour.” The high school teachers both took a year off and traveled thousands of miles across the country to joggle in various races.

And they’re pretty good too (understatement), both Bob & Trish have beaten the current Guiness World Record times for joggling in both the 5k and 10k.

Bob’s 5k time is 16:42 which he ran just this month in Long Beach, California. His current 10k joggling time, also beating the world record, is 35:41, which he reached in Jacksonville, Florida last year.

Trish beat the world record joggling time with a time of 19:46 last October at a race in Philly and her 10k joggling time, which also beat the current record, is 43:27, which she reached in Jacksonville last year along with Bob.

The couple has traveled the country, bouncing from place to place on a tight budget and couch surfing, so there was no lack of adventure along their year-long trip. They actually do a lot more than joggling though, they also have a show where they do multiple feats of awesome including juggling crazy dangerous things like fire and knives.

The joggling though is pretty impressive and they make it look so effortless (it almost feels like maybe I could do that one day), so we took a lot of video during their visit and talked to them about their experience. They also gave Kevin, Chief Running Officer of My Race Ragz a lesson (or 4) in juggling.

Check it out!

Tags: 10k, 5k, guinness book, joggling, running
Posted in Running | 2 Comments »

How to Lose a Toenail Nicely

Tuesday, February 7th, 2012

OK, seriously, is there a nice way to lose your toenail?

If you’re a runner, or even just starting out, there is a good chance that one of your prized toes might revolt against the party going on in your shoes.

In fact, perhaps if you’re like me and leave them hidden underneath tacky layers and layers of red nail polish, you may not even notice that that you’re losing a toenail until one day, you think, “OW! WHAT’S PINCHING ME?!”

That would be a toenail coming up.

You’re welcome.

There is a good chance that it is either a yellowish green or purple.

If it’s yellowish/green, it could be from a fungus. If it’s purple, it could be the blood vessels underneath your toenail from the pounding of your toe against the shoe. Jeff Galloway has had hundreds. So if you’re going through it, don’t worry.

The thing is, running just isn’t pretty all the time. There are bathroom problems, blisters, chafing, the occasional rogue toenail, it’s just something that happens. But the euphoria of a good run trumps all of that doesn’t it?

So what happens when you do have a toenail that’s headed toward the giant nail file in the sky?

Here are some ways to keep on keepin’ on without making things worse. And don’t worry. We’re not posting pictures.

- First of all, if the problem is a blood blister under the nail and your nail is purple, try and let it go down by itself. Then, if it doesn’t, I’ll let the About website tell you what to do because quite frankly it grosses me out to read about. All I have to say is, I’ve had to do it once. It involves a needle and hurts a little. Good luck.
-If you are already starting to lose your toenail and it is partially off already, don’t rip it off. You could damage the nail bed and you want your toenail to eventually grow back nicely. Which it will. So, wash it, make sure it’s clean and that no fungus is getting under there, put some antiseptic or antiobiotic ointment on it, bandage that puppy up and leave it alone. I use giant waterproof Band-aids but change them every day. The nail will eventually fall off on its own, but it could take a while, so try to be patient.
-You can apply tea tree oil to the portion of the nail that’s still attached if you want to move the process along a little. Apply it three times a day and wait a couple of days to see if it’s ready to come out.

I’ve compiled this advice from several websites and from first-hand experience, but no advice is better than advice from your doctor. If you have questions or this whole thing makes you squeamish and disgusted as you go through it, consult your doctor.

If you haven’t gone through it yet, that’s awesome.

But your time will come. No worries though, you’ll live to run another day.

Tags: black toenails, how to lose a toenail, losing a toenail
Posted in Running, Tips | 1 Comment »

What Do YOU do with Race Medals and Race Numbers?

Friday, February 3rd, 2012

What do YOU do with your race medals and race numbers?

Here’s my collection:

They spend their days and nights hanging from my dresser in a big clump.

I should be happy that I have many, they are not winning or podium medals but they each have a story behind them for what happened that day.

One of them tells the story of how I got a flat during a 70.3 after someone threw tacks in the road. Another tells the story of the hernia I had on the run. Another tells the story of the best bike ride I ever had while singing Linkin Park in my head while fully engulfed in “beast mode.”

Still more tell of all the blood, sweat and tears I shed making it across a finish line.

They don’t say much hanging up there. I wish they could talk.

What do YOU do with your medals? Do you have a hanger for them? Do you shove them in a box? Until recently my medals actually shared a space with my race numbers. (I can’t bring myself to throw those out.)

That box overfloweth.

From quilts to coasters and wallpaper, here are some great ideas for what to do with your old bibs and medals.

Two years ago, I took my husband’s biggest accomplishments that year, which were his first marathon and first half-iron distance triathlon and I shadow-boxed them.

I wish I had time to do that for all the medals!

So go take a picture, we’d love to see your collage of race medals and race bibs, whether they’re crammed in a box or hanging somewhere all dressed up, upload them to our Facebook pages and show off your stuff! www.facebook.com/myraceragz

Or better yet, show us your favorite and tell us the story behind it and give that lonely medal a voice!

Tags: race bibs, race medals, running
Posted in Running, Triathlon | 4 Comments »