"Gu" and Caffeine

So some runners carry pouches of "Gu" which is exactly that it sounds like. This Robin Williams blubber substance is like gel power. It is flavored (every brand has a vanilla and chocolate) and infused with caffeine. However, chances are you do not need this extra boost if you eat correctly before a race or if the distance is lower than a half-marathon.

To take them, slurp them out of the pod and drink water with them. When you're eating them mid-race just eat them like a go-gurt but be careful not to swallow air with them.

Flavor recommendations? I do not use Gu because I never feel like I need them but you can count on chocolate and vanilla usually.

When I race I sometimes use "Shot Bloks" which are by the same company that makes Clif bars. I recommend black cherry or tropical punch.

Striking and Posture.

Heel strikers tend to have padded shoes with a large heel-toe ratio, meaning there is a block of foam on the heel slightly thicker than the padding under the fore-foot. This allows them to strike heel-first without feeling the impact until they develop Plantar Fascia or other pains. 

However, this also means you are not landing close to the body, causing unnecessary stress on the body.

• Landing far from the proximal body is OVERSTRIKING. Aim to shorten strides but increase cadence (more small, frequent steps)
• Try to channel the motion of marching whereby the knees and ankles are close to the line of the body.
• Forward leaning running is better. Running with an arched lower back causes pain and is common with heel strikers who lean back with impact. 
• Soft and smooth running is key.

Dear Heel Strikers,

You  do not have to change everything. It is okay to heel strike so long as it is not pounding impact, putting too much pressure on the body. Try to be smooth and soft when landing/propelling. My suggestions above are just tips on how to be smoother/softer. 

Striking

Where your feet land when you strike the ground can determine your running form.

Old-school running can include heel-striking by which your heel is the first part of the foot to come in contact with the ground upon stepping down.

Nowadays heel-striking is frowned upon for its detrimental effects such as instigating shin splints (hell, as previously mentioned). It creates a line of impact that travels through the heel and lower legs, jolting up into the hips.

A terrible side-effect is plantar fasciitis or fascia. Essentially, heel-striking can cause painful irritation of the muscle that runs along the bottom of the foot, triggering a pain when the heel hits the ground (even just walking) like a stabbing.

Runspiration

(Nike frees only work for 1 in 3 people)

Treadmill

I hate the treadmill. I cannot deny it any longer; running is not always fun. Oftentimes, I cannot manage to run more than 3 miles on a treadmill solely because it bores me to tears. I am often so bored, I fear falling asleep and then being catapulted into a bicycle machine somewhere in the gym, creating a domino effect of chaos, ending in the eventual demise and catastrophic explosion of my gym.

HOWEVER, this has yet to occur because I started envisioning my favorite running paths while in the gym. I simulate my runs along the beach or through trails outside of the gym by focusing on one point, like a poster in the gym, and walk myself through the various segments of those exotic outside runs.

I may look like a total crazy while gazing off on the treadmill but it beats watching the seconds click by or the slow incremental distance increases.

Benefits of Treadmill: Often treadmills are softer than pavement so they can be better if you fear getting shin splints.
Sheltered from polar vortex.

Unfortunately...
Boring.
Monotonous.
Dangerous, potentially.
Requires music or imagination.
Skews your actual pace.

Stretching

Before a workout/run ...
Do not static stretch!
Instead do butt-kicks, high-knees, skips, etc. to loosen the muscles.

After a workout ...

If you feel tight, do static stretches without pushing too hard.

Experts are starting to say that stretching is not necessary unless you feel tight after a workout. Which may you to ask, "So how can I get like Gumby like other runners?"

Well. In general, marathon/ long distance runners tend to be inflexible, as the motions are not highly strenuous on the muscles because it is a more limited range of motion than sprinting. That being said, yoga is a great supplementary exercise that can make you flexy while also strengthening your core. A true win-win-win (the last win being finding zen).

CrAmPs?!?

Dear cramper,

Eat a banana and drink more water. 

Nutrition

Eat a breakfast with a protein-carb breakfast, 35:45 ratio. Front-loading the protein will make it easier to maintain energy throughout the day. For example, A veggie omelet with sausage links. Or, adding a protein shake into your routine. 

30 minutes Post Workout Binge Meal

This is not the technical term, but it is vital to recharge 30 minutes after a workout with some protein/ some source of sustenance.

Before Bed?

A small protein packed snack before bed boosts recovery, contrary to popular belief, eating before bed will not make you a human manatee.

Protein; Where's Waldo of the Food World?

Nope. It's pretty easy. Here are some examples: 

• Turkey/Chicken (MEAT)
• Fish (Salmon, Tuna, Halibut)
• Low-fat Cheese
• Tofu, soy beans
• Eggs
• Yogurt, milk
• Nuts/Seeds

WHAT I DO....

I love chocolate so for breakfast I am a huge fan of adding unsweetened cocoa powder (the baking kind) to Vanilla Greek yogurt, MIX. Then I add protein granola, strawberries or other fruits. It tastes just like chocolate mouse but doesn't have a ton of sugar and is full of protein. Also, its crazy good. 

Shin Splints

Shin splints? Welcome to hell.

What are shin splints?
Shin splints are caused by overuse. Basically, the nitty gritty of it is that the muscle attached to the shin bones begins to tear away, from the impact and vibration of running, causing swelling and irritation. When you continue to run through the pain, shin splints can evolve into full-blown stress fracture.

HOW?! WHY?!

Running on hard surfaces like cement over trails/turf can hasten them.

Increasing your mileage too rapidly or excessively can cause them to develop.

WHAT TO DO:

1. Rest/ Lessen workout
2. Ice after workouts
3. Pop an anti-inflammatory 
4. Arch support inserts
5. Shin sleeves, compression socks (I recommend the sleeve, it doesn't need to be washed as often as the socks)
6. Many people use KT tape to secure the muscles.

Have no fear, only gear.

Rule #1: Cotton is the enemy. It holds smell, sweat, and doesn't wick away moisture like athletic synthetics. Trust the scientists who engineered those fabrics; it's their job.

Rule #2: Buy one pair of nice socks, you will always reach for them.

Rule #3: You are rarely too cold, 45 degrees? Light layers. 55 with sun? Short sleeves! Anything over 70? Shorts/Tank/No rules!/the purge! (NYC winter talking)

Rule #4: Any running done at dusk or twilight requires donning neons, safety first!

Rule #5: Ipod arm bands are amazing.

Rule #6: Any run under 5 miles shouldn't require carrying a water belt/ bottle. (Plan to run through parks/ plant a bottle in a secret place)

Rule #7: Sunscreen.

Rule #8: You never need to wear two sports bras, find a supportive speciality sports bra (try Moving Comfort).

To be honest, the most important gear is your sneakers. However, here is a quick list of basic, all season pieces: (Based on my female wardrobe)
-Quarter zip
-Vest
-Tank Top
-Long sleeve
-Shorts with pocket in the back
-Warm long tights
-Light long tights
-Socks
-Sports bra (Am I right ladies?)

Starting from the bottom (*hip hop*)

If you are starting from the couch,
Begin by alternating walking and running, jogging for a few minutes and walking, then repeat.

At first start with one mile and don't increase mileage too quickly.

If you are not a beginner....
chances are you can start with 2 or 3 miles and build up each week.

***However, be mindful that you should not increase mileage by more than 10% per week to prevent injury.

 You can also measure runs not by distance, but by time. A 15 minute run to start is good, eventually aiming to run 45 minutes. Either way, getting out there for a 15 minute run is better than nothing!

FAQs

• Eat before?
• Not if you have a sensitive stomach. The motion can make some people nauseous. 

• Drink before? 
• Hell yes! Stay hydrated but don't over drink or you may get cramps. On hot days, drinking ice cold water also leads to cramps. 
• Hydrate before and after!
• 8 cups of water a day!

• Should I run everyday?
• Most people take a couple days off a week at least to recover. If you are just starting it can shock your body. You'll be sore as your body adjusts. However, if you are too sore, it can be a sign that you are moving too fast. If soreness turns to pain, take a break. 

• Should I breathe?
• Yes! Make sure you're breathing more from your diaphragm (belly, not chest) that will prevent side-stitches (cramps). 
• You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply. 

Going the distance.

So it is really not so bad.

There a few options, and your competitive ability is, in large part, genetic or natural. 

However, most people interested in running want to be able to go out and take a long jog, feel the wind in their hair, be free! 

So here are the basic distances in terms of predetermined races:

• 2k (good starter, usually more for speed)
• 5k (feels long for just over 3 miles, also a good time to try for speed)
• 10k 
• Half Marathon (13.1 Miles)
• Full marathon (26.2 Miles... getting excessive)
• Ultra (5km, 50km, 50 miles, or 100 miles... what is wrong with you? Do you enjoy pain?)

Otherwise, shorter sprint distances on the track might be more your style! 

Sprinting will build muscle while long distance training keeps you lean but toned. Want a butt? Sprint.

Want wiry strength? Distance.

Pronation.. what?

PRONATION.... Dun dun dunnnnn

What is over/under pronation?
Pronation is the rotation of the ankle that occurs under pressure.

If it is visible when walking, it probably occurs while running AND...
Running puts 10 times the pressure on your feet than walking! TEN TIMES!

........

Makes you think:

Then think about how it affects the ankle and the lower leg! ....

THEN think about its effect on the WHOLE BODY! 

In short, pronation is an issue that permeates through the body. Lower back pain, hip, knee, ankle (joint) pain can often be explained by pronation or instability in the ankle and foot relationship. This can often be experienced when shoes break down from use. What once seemed like your best friends start to betray you as aches and pains start to immerge. That is why replacing shoes can reduce injury and why pronation correction can help runners prevent injury.

Access Your Own Feet

This is a rough shoe matching footprint. Knowing your feet is the key to not getting aches and pains.
If you can't tell by just looking at your feet, try stepping on a piece of paper with wet feet and seeing your print.

1. Flat feet
2. Normal arch
3. High arch

From the Feet Up

It may be the sneaker salesperson in me, but the first step to not getting injured when diving into running starts with the right kind of sneaker.

Brands create shoes to compete with one another, each type of shoe for a specific feel or "ride". Most major brands like Nike, New Balance, Brooks, Saucony, and Mizuno have shoes that cover these bases:

• Minimal Support (think of those crazy barefoot runner types, thin soled, light support- NOT for people with flat feet or beginners)
• Medium-Light Support (ideal for walkers, low impact exercise like the Elliptical, biking, classes or for those with little to no pronation) 
• Mid Weight support (usually a thick foam base, consisting of the same density, mostly for cushion rather than correctiveness, for strong feet with little to no pronation)
• Supportive (Foam with plastic structures, tend to be slightly heavier but often a safe bet for most, prevents the ankle from moving and supports the arch) 

• SHOPPING TIP: Look at the foam on the bottom, if it has a midsole section that is a darker/different color under the arch area, it's a supportive shoe. That dark foam is denser, protecting the arch from collapsing. 
• Different Brands use different foot models, try at least 3 brands in a fitting.

LOOK FOR: 

1. Stores that will perform "Gait Analysis"- usually trained salespeople will record your gait/ watch the way your feet react to pressure.
2. Invest in your shoes.
3. But be willing to let them go... if running often REPLACE EVERY 6 MONTHS, otherwise keep an eye on wear patterns on the bottom.
4. Your size may be different than your normal shoe size, get measured, going up a 1/2 size is common and recommended (FEET SWELL!) 

Getting off your a**

Here is some inspiration to get off the couch and welcome the warm weather with open arms! :)