Women’s Running Tips: Top 40 tips for women over 40 runners

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The Marathon Generation

August 18, 2009
Filed under Running

By Daniel Kadlec

If you’re a middle-ager, it’s increasingly likely that you or one of your friends will run a marathon. Folks in the 40-plus group are pretty much taking over the sport, accounting for a surprising 43% of all marathoners in the U.S. in 2004–up from 26% in 1980. The maturing baby-boom generation partly explains that growth. There are simply more folks over 40 out there. Yet there’s more than demographics at work. Surging interest in marathons at middle age and beyond testifies to our longer, healthier lives and our growing determination to get the most out of that bonus time.

How much healthier are we? Mortality rates are going down, and our quality of life is improving. The rate of chronic disability among those over 65 has plunged to less than 20% from more than 26% two decades ago. The number of nursing homes and their occupancy rates declined over the 10 years ending in 1995, even as the population aged, according to Milken Institute Review. We’re more educated than ever–and good health and education go hand in hand. For example, only 8% of Americans who have gone to graduate school smoke, compared with 34% of high school dropouts.

What are folks doing with all the extra healthy years? Many are pursuing long-forgotten passions. Patrick Bookey, 57, of North Pole, Alaska, chucked a 25-year career as a high school music teacher to pick up woodworking, which he had enjoyed in grade school. So what if he makes half his old salary? "It’s the most stress-relieving thing you can do," he says. "I absolutely love it. My wife has to come get me out of the shop in the evening."

That’s how a lot of older people nowadays think about marathons. "For days after running a marathon you just feel this sense of calm, of accomplishment," says Marla Rhoden, 50, a government administrator in Topeka, Kans. Her times are slower than they were 10 years ago. "But that’s not hard to take," she says. "I do well for my age." She placed first among runners ages 50 to 59 in the Boston Marathon in April.

A remarkable 20% of the runners who finished in Boston were 50 or older, up from 13% of finishers 20 years ago. The numbers are similar for the Seattle Marathon, where the 50-and-up crowd is growing 10% a year. In the New York City Marathon, that group accounts for 16% of finishers, up from 4% in 1976.

What may be most interesting about the increase in the number of boomers (and in some cases even their parents) who participate in marathons is that the movement seems to have staying power. Research from Yale University, Johns Hopkins and elsewhere shows that people over 50 who train regularly gain muscle strength and can improve their performance, relative to their potential, faster than people in their 20s. Put another way, it’s easier for boomers to slow their biological clock than it is for, say, their kids. Now, that’s incentive.

And you don’t have to be a marathoner to enjoy those benefits. Regular exercise of any kind lowers cholesterol and blood pressure, keeps weight down and improves mental outlook. It also reduces the risk of Alzheimer’s disease. Those are races everyone must run.

Kadlec’s latest book is The Power Years: A User’s Guide to the Rest of Your Life

Tags: Alaska, Boston, government administrator, high school music teacher, marathon, Marla Rhoden, New York City, North Pole, Patrick Bookey, Running, The Boston Marathon, Topeka, United States, Yale University

Everything You Know About Marathons Is Wrong

August 17, 2009
Filed under Running

03marathon 1 600 Everything You Know About Marathons Is Wrong

A researcher reported recently that he could find no relationship between dehydration and cramping.

By GINA KOLATA

Most runners have heard the marathon lore: Your time will be best if the weather on race day is about 55 degrees and overcast, or even drizzly. And avoid dehydration at all costs, because it will cause your muscles to cramp and you could collapse at the finish line.

But none of that is true, researchers said at a recent marathon medicine and science conference in Chicago.

The weather theory “needs adjusting,” said Scott J. Montain, a research physiologist at the United States Army Research Institute of Environmental Medicine in Natick, Mass.

“Most of what we know comes from the lay literature,” he said.

Thousands of runners are no doubt monitoring the weather forecast for Sunday, when the New York City Marathon makes its annual tour of the five boroughs. (As of yesterday, it looked promising, with temperatures expected to be in the upper 40’s and partially cloudy skies.) But the weather nostrums for marathoning that are cited so authoritatively in journal articles and textbooks are not always borne out in legitimate science. Montain and his colleagues set out to conduct a proper study.

They gathered data from 28 years of the New York City Marathon, 35 years of the Boston Marathon and 23 years of the marathons in Hartford, Vancouver, Duluth, Minn., and Richmond, Va. The routes for those marathons have barely changed over the years, and each had a large field — more than 10,000 runners. The investigators looked at the average times for the top three men and women, and at the times for the runners who placed 25th, 50th, 100th and 300th.

Elite runners ran fastest in the coldest conditions — 41 to 50 degrees. But the slowing effect with heat was not as great as had been previously reported. For every five-degree increase in temperature, times slowed by 0.4 percent.

Warmer weather had a greater effect on slower runners. On a 77-degree day, an elite runner would be about 5 percent slower than on a 41-degree day. But a runner who finished in three hours on a 41-degree day would be slowed by about 12 percent on a 77-degree day, finishing in 3 hours 21 minutes.

One reason, Montain said, could be that slower runners spend more time on the course, and the temperature generally rises through the day. Or it could be because slower runners tend to run with a larger pack. A tightly clustered group of runners generates heat and blocks it from dissipating.

Montain and his colleagues also looked at whether marathon times were better under sunny or overcast skies. Only 13 percent of records were set on cool and cloudy days.

“It is more likely that a record will be set when it is sunny or when there are scattered clouds,” Montain said. He is not sure why that is; perhaps sunny conditions put runners in a better mood, he suggested.

Then there is the issue of cramping, that often excruciating, spasmodic, involuntary contraction of muscles that can occur during or, more often, just after a marathon. It almost always involves the muscles that were used to run — the hamstrings or calf muscles, for example. And it can last a minute or two — or much longer.

Conventional wisdom says cramps are caused by dehydration and that the solution is to consume salt and drink more fluids. Not true, says Martin P. Schwellnus, a professor of sports medicine at the University of Cape Town in South Africa.

At the conference in Chicago last month, he reported that he could find no relationship between dehydration and cramping. He has studied cyclists, marathoners and triathletes, measuring levels of electrolytes and body-weight changes, both of which are indicators of dehydration. Those who cramped were no different from those who did not.

Two other studies looked at how much weight ultramarathon runners and triathletes lost during races — a measure of fluid loss and a direct indicator of dehydration. Those who cramped lost no more weight than those who did not. If anything, Schwellnus said, those who did not have cramps were slightly more dehydrated.

The cause of cramps, Schwellnus believes, is an alteration in the electrical signals going to exhausted muscles so that the balance between those signals activating muscles and those inhibiting them is distorted. One way to protect yourself is with proper marathon training and proper pacing. “Racing at too high of an intensity is one of the single most important risk factors,” Schwellnus said.

When muscles cramp, there is a simple and effective treatment: stop running and stretch that muscle. And, Schwellnus said, realize that the cramping will soon stop.

“Almost no matter what you do, if you stop the activity, the muscle will come back to normal,” he said.

Beyond the finish line of every marathon are runners who feel dizzy, and some of them collapse. It is not as common as muscle cramps, but the condition can afflict up to about 5 percent of marathon runners, said Michael N. Sawka, head of the thermal and mountain medicine division at the United States Army Research Institute of Environmental Medicine. He wondered whether the cause could be dehydration, a commonly evoked mechanism.

Sawka looked at published studies. One compared 45 athletes who collapsed after an ultramarathon to 65 who completed the race and did not collapse. There were no obvious differences between the two groups: their body temperatures were the same (dehydration makes the temperature rise), as were their electrolyte levels. But those who collapsed were pushing themselves as hard as they could, were at or close to their personal records, or were medal winners in the race. Perhaps, Sawka said, “that final effort might contribute to collapse.”

The actual cause, though, does not appear to be dehydration, Sawka said. Instead, it is a pooling of blood in the lower legs and feet when vigorous exercise suddenly stops and the heart rate slows markedly.

Timothy Noakes, a professor of exercise and sports science at the University of Cape Town, said he had stopped giving intravenous fluids to collapsed runners.

“We completely changed the way we treat patients,” Noakes said. “All we do is have them lie down and put their feet higher than their head.”

Postmarathon collapse, Noakes added, “is a benign condition.”

“Just lift their legs and you will help the majority of patients,” he said. “That’s all you need to do to make most people recover very, very quickly. You can infuse as much fluid as you want, and you will not get the same response.”

Tags: Africa, Chicago, elite runner, Hartford, head, marathons, Martin P. Schwellnus, Massachusetts, Michael N. Sawka, Minnesota, Natick, New York City, professor of exercise, professor of sports medicine, research physiologist, researcher, Richmond, runner, Scott J. Montain, Sports Medicine, The Boston Marathon, Timothy Noakes, United States Army Research Institute of Environmental Medicine, University of Cape Town, University of Cape Town in South Africa, vancouver, Virginia

Great Marathons Around the World, North Pole to Sahara!

August 15, 2009
Filed under Running

ma1 Great Marathons Around the World, North Pole to Sahara!

From striding alongside wild game in Kenya to taking on the icy Antarctic plains, marathons can be a superb way to discover the world as well as test your personal limits. Here are some of the most spectacular options…

Marathon of the Midnight Sun

In the far north of Norway, this is one event where the title says it all. Runners set off in Tromsø within the Arctic Circle shortly before midnight – and the sun keeps on shining even when they’re trying to break through "the wall".

When: June
More details: www.msm.no

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Paris Marathon

A spring marathon that is an excellent big city alternative to London, this race wends its way through all the classic Paris landmarks, starting along the Champs-Élysées.

When: April
More details: www.parismarathon.com

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Safaricom Marathon

This is run through the spectacular terrain of the Lewa Wildlife Conservancy in Kenya, with wild game looking on curiously. Participants raise money for conservation and community projects.

When: June
More details: www.tusk.org

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Antarctic Ice Marathon

One of the few races in the world where snowmobiles act as support vehicles, this last frontier event will test your limits at the ends of the earth. Participants need to negotiate snow and ice for the whole length of the course.

When: December
More details: www.icemarathon.com

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North Pole Marathon

Meanwhile, at the other end of the earth, this one bills itself as the world’s coolest marathon. Runners battle sub-zero temperatures as well as the challenge of completing 26.2 gruelling miles.

When: April
More details: www.npmarathon.com

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New York Marathon

One of the best supported of all the big city marathons, this atmospheric race goes through all five of New York’s main boroughs with a spectacular (and deceptively undulating) finish in an autumnal Central Park…

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…among advocates of the New York Marathon is Paula Radcliffe, who is a big fan of the course, having won the race twice…

When: November
More details: www.nycmarathon.org

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London Marathon

Quite possibly the greatest city marathon on earth (we’re biased, we admit it), this spectacular annual event is awash with heartwarming tales, outlandish costumes and one of the best atmospheres you will find at any race.

When: April
More details: www.london-marathon.co.uk

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Reykjavik Marathon

This race, in the world’s most northerly capital, skirts the waterfront of this attractive Icelandic city. The event coincides with Reykjavik culture night…

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…while the soothing geothermal waters of Blue Lagoon are nearby, ideal for soaking lactic acid-racked limbs.

When: August
More details: www.marathon.is

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Prague Marathon

You won’t find a start quite like this anywhere else, as runners are set off by the famous astronomical clock in the Old Town Square. The course, through the town’s medieval centre and along the Vltava river, has an undeniably picturesque route.

When: May
More details: www.praguemarathon.com/en

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Berlin Marathon

If you want to take part in a record-breaking race, head here. The magnificent Ethiopian runner Haile Gebrselassie has broken the world record twice in consecutive years in this flat-as-a-pancake course. Perfect for runners who want to say "I was there when…"

When: September
More details: www.real-berlin-marathon.com

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Boston Marathon

Don’t even think about applying for this one unless you’re a pretty handy endurance athlete already – qualifying times are 3 hours 10 for senior men and 3 hours 40 for women. However, if you’ve got what it takes, you get to participate in the world’s most prestigious marathon, which has been running since 1897.

When: April
More details: www.bostonmarathon.org

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Marathon du Médoc

This is much more geared towards fun than the Boston Marathon. Run through Bordeaux chateaux and vineyards, this is as much about gourmet food as it is about running, with participants in fancy dress free to sample some of the region’s fantastic specialties, including excellent vintages of wine.

When: September
More details: www.marathondumedoc.com

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Honolulu Marathon

Arguably the world’s number one destination marathon – more than half the participants are from outside the USA (mostly from Japan) – this event’s appeal derives mainly from its exotic location and the fact that no strict finishing times are imposed on participants.

When: December
More details: www.honolulumarathon.org

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Marathon des Sables

Strictly speaking, this is much more than a marathon. It is a six-day endurance fest in the Sahara, considered by some as the toughest foot race in the world. Counter-intuitively, its popularity just continues to grow.

When: March/April
More details: www.darbaroud.com

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Tags: Antarctic, Arctic Circle, Berlin, Boston, Boston Marathon, gourmet food, Haile Gebrselassie, Honolulu, Honolulu Marathon, Lewa Wildlife Conservancy, london, marathons, New York, Old Town Square, Paris, Paula Radcliffe, prague, pretty handy endurance athlete, Reykjavik, runner, Sahara, The Boston Marathon, Vltava river, www.bostonmarathon.org, www.darbaroud.com, www.honolulumarathon.org, www.icemarathon.com, www.london-marathon.co.uk, www.marathon.is, www.marathondumedoc.com, www.msm.no, www.npmarathon.com, www.nycmarathon.org, www.parismarathon.com, www.praguemarathon.com/en, www.real-berlin-marathon.com, www.tusk.org

How to Be a Better Runner

August 7, 2009
Filed under Running

By Anastasiya

Running became an important part of my life just a few years ago and after I discovered all the benefits of running (read Running Benefits) I can’t imagine my life without it. I know that running is HUGE in the United States and people who do it find their lives much more satisfying and balanced than the ones who do not run. According to a recent poll held by Runner’s World magazine 89% of runners want to improve their running and it does not matter whether they are just beginners who run 1 mile a few times a week or whether they are pros who have ran in a lot of marathons. Somebody wants to run faster, somebody wants to run longer, somebody is concerned about injuries, and somebody is training for the Boston marathon. The reasons to be a better runner are different but the approaches surprisingly are very similar.

Photo by luiginter

Why do I want to be a better runner? I want to be healthy and stay young for many years. I want to be able to run with my girls in 20, 30, 40 and maybe even 50 years. I want to be a good example for my children and for people around me. I want to achieve goals that I’ve never dreamt of achieving before. Do you want to be a better runner? Then here are a few things you can try to make your running more efficient.

Exercise your legs. A lot of people are mistaken by thinking that running is all you need for strong legs. Actually running is possible only AFTER you have strong legs (otherwise injuries are guaranteed for you). The stronger your leg muscles are the faster you can run, the longer you can run and the safer you can run. What muscles are the most important? I was looking for an answer to this question and I didn’t find one because depending on the type of running you are doing (uphill, downhill, sprints, marathons) you will be using different groups of muscles. The best approach is to exercise all the groups of your leg muscles and if you feel that some muscles are weaker than the others then you should pay more attention to those muscles.

According to a study at the Rocky Mountain University most inexperienced runners have weak hip flexors (inner thigh muscles and the front of the leg) and hip abductors (outer thigh).
Bikers and triathlon participants have strong quadriceps (the front of the leg) and weak hamstrings (the back of the leg).
Weak glutes (the main stabilizer muscles for running) are linked to lower back pain after running and hip joint problems.

Strong midsection. Researchers at Barry University found that runners with a strong midsection finished their 5-K 30 seconds faster than runners who didn’t add core workouts to their running routine. A strong midsection prevents over-rotation and arm swinging that slows you down. Core workouts also improve your running posture that helps you run more efficiently. Add a core workout every other day and the improvement in your running will be seen quickly!
Perfect your running posture. Most beginner runners face two problems: they either slouch their shoulders (yep, running the same way as they are sitting at their desks) or they run with a posterior pelvic tilt (sort of pushing the belly in front of them – this is especially common with women). Both of these poor running techniques are a result of weak torso muscles and eventually they will lead to injuries and back pains. (I have tried to show both of these techniques in the pictures below, but I am not the best artist, so sorry for that). Here is what you need to pay attention to while running:

Shoulders are low and loose
Your fists are not clenched and your forearms are not too tense
Look at the horizon ahead of you, do not look down
“Run tall”, do not slouch your shoulders
The foot lands directly underneath your body (not in front of it)
Land between your heel and midfoot
For distance running: slight knee lift, quick leg turnover, short stride
For speed running: high knee lift, long strides
Do not pound
Keep your knees slightly bent at all times
Lean forward a little bit

slouched shoulders

posterior pelvic tilt

Drink coffee. For many years athletes were scared to death of coffee because it was considered to lead to dehydration (the last thing that you want during the run). The latest studies show that you need to drink about 5 cups of coffee to get dehydrated. Caffeine was linked to better performance (longer and faster runs) and faster recovery after runs (caffeinated drinks rebuild glycogen stores 66% faster than non-caffeinated carb-only drinks). By the way, if you want to lose weight then coffee also increases your metabolism that will help you burn more calories even after your run is over. (A java jolt may boost, not wreck, your workout) It is recommended to drink 1 cup of coffee 30 minutes before a workout. (Be sure to check with your doctor first to see if you should be drinking coffee before exercising. If you have any heart problems or high blood pressure you should probably skip this tip.)
My experience: the last time I drank coffee before a run I managed to run 7 minutes more than I usually do. Hooray!
Stretching. If you have not heard about it yet (and I really doubt it) then stretching is essential for runners. It prevents injuries, keeps your muscles flexible and loosens them after and before the run. Apart from the regular before and after the run stretches add 1 or 2 Yoga workouts a week. You will be able to tell the difference very soon.
Include plyometric exercises in your workouts. Plyometrics increases force in your stride and the stronger you can push off the ground the easier each stride will be and the faster you will run. (Watch these Animated Plyometric Exercises)
Train your brain. When I run I usually constantly think about something to escape. Whether this is planning my day, thinking of a new post, planning supper or just day dreaming – my brain is always working. Running is the best problem solving time for me; however if something is bringing me down then my running suffers. Negative thoughts will put you in a poorer physiological state, make you tense and make your breathing shallower. If you feel blue then just try to let it go while you run and concentrate on your form and breathing.
Rest days. Days off are essential for runners. If you do not let your muscles rest then in two weeks your performance will start to suffer and your will be prone to overuse injury. You need to have at least 1 day of rest a week. Do easier workouts on these days (walking instead of running, Yoga, swimming, Pilates) or just enjoy some laziness!
Cross-training. Cross-training is as important as resting. Constant running brings imbalances into your body (leg muscles are overtrained, core and upper body muscles are relatively weak) and cross-training will help you correct these imbalances. Choose a workout that better suits you – cycling, weight-lifting, Yoga, Pilates, swimming – you name it.
Change your routine. If you are training for a marathon then add faster runs 1 or 2 times a week. Running faster teaches your body to process lactic acid better and it will make your marathon running easier. If you need to build up speed then add a few miles at a slower pace 1 or 2 times a week. It will build up your endurance and make your legs stronger.
Use treadmill. I personally prefer outdoor runs and consider running on a treadmill one of the most boring things in life. However on a treadmill I can try workouts that I would never dare to try outside because I know that I can always stop and just rest. I add intervals at higher speeds (10 was my maximum so far), add incline and resistance, and push my limits in every way possible (without going too crazy about it of course). Just try it and see what you can do!
Add music. I usually do not go on a run without my iPod Shuffle (it is my best running friend ever ) because music always pumps up my running. Researchers at the Brunel School of Sport and Education in England found that runners who listened to high-energy tracks exhibited 15% more endurance and were more eager to try hard workouts.
Tracking device. High-tech gear is not only an expensive toy for runners (though it is pretty cool) but it’s also a great way to monitor your progress and state. Just set a goal (your target heart rate for the entire workout, the maximum speed you would like to reach, goal time for 1 mile) and watch your results improve run after run.
Add Pilates. Okay, I am a little bit partial about this one But I firmly believe that Pilates helps me to be a better runner. Pilates exercises:

build up core strength (you already know why you need it from #2),
improve your posture that increases your lung capacity,
teach you to breathe more efficiently,
provide rest for your joints (no high impact exercises) and improve joint mobility,
improve your balance (this is true for standing Pilates exercises).

Add Yoga. Yoga stretches will teach you to control and feel your body and most importantly they will loosen tight muscles in your legs that are a big source of injuries. Try this Yoga for Runners video, that’s the best one that I have found online.

I have tried most of these tips already but I am excited to add plyometric exercises into my routine and I am still waiting for the right moment to buy that running watch (actually, I think it can be a great present. That’s a hint for you, my dear ). Running helps me to find my way to balance in life and being a better runner will take me to that balance faster (I hope). I would really appreciate some feedback on what techniques you use to be a better runner and how they are working out for you.

Keep it balanced!

1 person likes this post.

Tags: Boston, runner, running tips, The Boston Marathon

Distance Running – Common Problems and Possible Solutions

August 4, 2009
Filed under Running, Sports Injuries

img 1037 Distance Running Common Problems and Possible Solutions

By: Scott Douglas

Problem: Whenever I run with others, it nearly turns into a race.

Solution: Running with training partners can give your training a boost, but if you try to ñwinî your daily training sessions, you will have a few great workouts and then just wear yourself out. Also, if you don't play nice, your training partners won't want to run with you any more. The best solution is to discuss your training plan with your training partners so that you all know the objectives of each run you do together.

If your training partners are roughly as fit as you and have similar goals, then it should be relatively easy to align your training schedules so that you're running hard on the same days, and can all agree on when to run easy. Setting a heart monitor to beep when you are out of your recovery zone can help to ensure that you don't get carried away and run too fast on planned recovery days. If your training partners continue to turn each run into a race, then you'll need to be more selective about which sessions you do with them.

If you train with runners who are faster or stronger than you, then you need to be careful not to get burned out by training with them too often. You might want to plan to do your two or three hardest runs of the week with these faster runners, but to make sure to do your other runs either alone or with slower company.

On the other hand, if you're a better runner than your training partners, you shouldn't train with them every day, or you won't obtain enough training stimulus to improve your running performance. You may want to arrange to do the first hour or so of your long runs with these slower runners and then to pick up the pace for the rest of your run. Another option is to do your recovery runs with these runners, and either find faster runners for your harder sessions or do those workouts alone.

Problem: Sometimes when I'm doing a hard workout, my times are significantly slower than they should be. Should I persevere or cut the workout short?

Solution: There are several reasons why a track workout might not go as well as expected. You could be overly tired, out of shape, sick or injured, or the weather could be terrible. The most likely reason is that you're overly tired; the least likely reason is that you're out of shape.

If you're sick or injured, then you should definitely cut your track workout short„persevering will only make your condition worse, and you'll end up being sick or injured longer. Runners often make this mistake in their desire to get back running quickly after illness or injury. (Better yet, of course, is not starting the workout when you know you're not ready to complete a workout.)

If you're otherwise healthy, but having trouble hitting your planned times during a track workout, then you have the following four options:

1. Slow the intervals to a pace that you can maintain for the rest of the workout. 2. Increase the amount of rest between intervals. 3. Shorten the length of the intervals. 4. Cut the workout short.

The option that is best depends on several factors. If you're just a bit tired that day, then select options 1 and/or 2. For example, say you had planned on doing six 800-meter repeats in 2:50 with a two-minute jog between efforts, and did the first three intervals in 2:54, 2:56 and 2:58. You could change your goal for the remaining intervals to 2:58, and either maintain your recovery jogs at two minutes or increase them to two-and-a-half minutes. If, on the other hand, you've been feeling tired all week, then continuing the workout will just increase the number of recovery days you'll need to feel good again, so it's best to cut the workout short.

If you have a race later in the week, then choose option 3 or 4 to help your body recover for the race. For example, if you're doing the above workout on a Wednesday, and have a race that Sunday, then you could either shorten the last three intervals to 600 meters at the planned 800-meter pace, or end the workout. Which option you choose will depend on whether you feel that you would benefit from continuing or will just wear yourself out for the upcoming race.

If the weather is bad, then gut it out, but slow your expectations for the workout accordingly. Nothing builds character quite as well as a bit of rain and wind during a track workout. If the weather is truly terrible, however, then cut the workout short, because you'll just get tired (and possibly sick) by persevering, and you won't be able to run fast enough to improve your speed. Examples of truly terribly weather include blizzards, gale-force winds, dangerously high combinations of heat and humidity, and any time your running surface is dangerously slippery from ice and snow. If you cut a workout short (or miss it altogether) because of weather conditions, then you may be able to do it the next day, but only if the weather has significantly improved and you won't be trying to cram too many hard days together.

If you have to cut a workout short because of ongoing fatigue, injury or illness, then don't try to make up for it the next day. That strategy almost never works, and will just hinder your progress in recovering. Cross the unfinished workout off your schedule and focus on your upcoming workouts. Mentally, you have to learn to accept that the optimal course of action was to cut back your training and to have confidence that you made the correct decision.

Problem: I can't get my long run past 90 minutes.

Solution: If you have trouble completing long runs of more than 90 minutes, then it's likely that you're either increasing the distance of your long runs too quickly, or aren't preparing well enough for your long runs.

It's fairly common for runners to try to increase the distance of their long runs by a mile or two every week, particularly when building up for a marathon. The problem with this approach is that, for many runners, their bodies can't adapt rapidly enough to this rate of increase, and they end up injured or worn out. If you increase your long run distance more gradually (e.g., by one mile every second week), then your body will have more time to adapt, and you should be able to get your long runs comfortably past 90 minutes.

Another common reason for not being able to handle long runs is not putting enough emphasis on the long run in your weekly training schedule. If you try to squeeze too much hard training into your week, then you'll go into your long run already somewhat fatigued. By starting your long run tired, you obviously reduce the likelihood of feeling strong towards the end of your run. This is especially true of runners who spend much of their weekend running errands, attending child-related events, etc., and then rise early on Sunday morning for their long run. Try allowing two recovery days prior to your weekly long run, and you should find that, over several months, you can increase the distance of your long runs well past 90 minutes.

Similarly, not eating enough carbohydrates during the two days leading up to your long run can mean that your glycogen (the body's storage form of carbohydrate) stores aren't adequately filled so, you become carbohydrate-depleted when you get 90 minutes into your long run. Another common cause for feeling tired during long runs is not starting the long runs well-hydrated or not taking fluids during your long runs. One or more of these strategies should help you to safely increase the distance of your long runs.

Problem: always slow by at least 20 seconds a mile in the last mile of a 5K.

Solution: The three most likely reasons for slowing towards the end of a 5K race are:

You don't have the basic aerobic fitness to maintain a solid pace throughout the race.

You haven't done enough long intervals to be able to maintain a fast pace.

You went out too hard.

Reason number 1 applies if you train less than 25 miles per week or your longest training run is less than six miles. By increasing your weekly mileage and the distance of your long run, you'll improve your basic aerobic fitness, and this will help you to maintain your pace throughout a 5K race.

Reason number 2 applies if your mileage and long run are solid, but if you haven't regularly incorporated long interval workouts into your training. If all you do in training is slow mileage„or even if you occasionally do speedwork but seldom include intervals longer than 400 meters„then you won't have the ability to maintain a fast pace for 5K. You may be able to go out fast for the first mile, and you might even be able to hang in there reasonably for the second mile. But the lactate levels in your muscles will rapidly rise during the race, and you'll have to slow dramatically in the third mile. Include one or two sessions of long intervals (600 to 1600 meters) at your goal 5K pace per week for at least five weeks before your 5K race. These workouts will prepare you to maintain a hard pace throughout the 5K.

Reason number 3 applies if you're well prepared but "blow up" towards the end of a 5K. You're simply going out unrealistically fast. The 5K is run at such a high intensity that there's little room for error in judging your pace. You need to develop the confidence that if you run the first mile more slowly, then your finishing time will improve. If you have a good idea of how fast you can currently race a 5K, then plan to run the first mile at that pace. If you don't have a reasonable idea of how fast you can race a 5K at the moment, then do this workout: four repetitions of 1600 meters with a one-minute jog between. Your average time for the 1600-meter repeats is a good indicator of how fast to run your first mile in the 5K.

Problem: I've always been more of a short-distance/fast-twitch type of athlete than an endurance athlete. But I'd like to run a marathon. How much can I overcome my genetic make-up with the right training?

Solution: Regardless of your genetic make-up, you can improve your ability in the marathon with the right training and a long-term approach. Although you can't change your genetic make-up, with increased endurance training your fast-twitch muscle fibers gain more of the characteristics of a natural marathoner's slow-twitch muscle fibers. As a rule, it's easier to move up successfully in distance than to turn a natural marathoner into a sprinter.

Your genetics also determine how quickly you adapt to various types of training, and you may find that you can't increase your endurance training as quickly as some other runners. With patience and determination, however, you can become a marathoner, although it may not be as easy for you as for a natural endurance athlete (if marathon training can ever be considered "easy").

An important component of your transition to marathon training will be to increase both the distance of your long runs and your overall mileage. You'll need to become adept at detecting your body's warning signals so that you increase your training without getting injured. An experienced coach or, at least experienced training partners, can help guide your training, but ultimately only you can assess when you need to cut back and when you can handle more. With time, you'll be able to handle the same types of training that all successful marathoners do.

Problem: I'm unsure what nagging injuries are okay to try to train through and when I should cut back significantly.

Solution: Although it's difficult to come up with an answer that covers all of the types of injuries that afflict runners, here are guidelines to help you decide when to keep running, when to cut back and when to seek professional treatment.

If your injury hurts when you start to run, but the pain eases or disappears during the first ten minutes of running, then it's usually safe to train through the injury. In this situation, continuing to run may slow your recovery from the injury, but it shouldn't make the injury any worse. (Only you can decide whether your reasons for training through the injury„you have an important race in the near future, you have a psychological need to run most days, etc.„justify postponing overcoming the injury.) Examples of injuries that may allow you to continue to run moderately are mild muscle strains or mild tendonitis. Typically, these injuries will continue to improve if you cut back your training volume and run relatively easily. Speedwork is likely to aggravate almost any running injury, and should be avoided until the injury is fully recovered.

If your injury is painful when you start to run and the pain stays the same or increases with each step, then running is probably aggravating the injury, and you should stop running until it heals. By taking some time completely off from running, you'll allow the healing process to progress so that you can get back to running more quickly. Many runners make the mistake of trying to run too much or too fast when their injury is only partly healed, and end up prolonging the injury unnecessarily. During your recovery from injury, you should crosstrain so that you maintain your fitness without further aggravating your injury.

Problem: In the winter, I often feel lethargic and have trouble doing long runs. I don't drink nearly as much as in the summer. Could I be dehydrated?

Solution: There's a good chance that you're dehydrated; it's typical for runners to drink too little during the winter. During the summer, it's obvious that you lose large amounts of fluid through sweating, and drinking cold fluids helps keep you cool. In the winter, you still lose fluid while running, but it's less noticeable. You also may not feel like drinking cold beverages when it's 10 degrees outside, and may therefore consume less than you need to stay well hydrated.

Fortunately, this is an easily corrected problem. Make sure that you have fluids available during the day. Be sure to drink water or sports drink during and immediately after running to minimize your fluid deficit after each run. If possible, arrange to have a water bottle available during the day. If cold drinks aren't appealing during the winter, then herbal tea, warm apple cider or liquid soups are good options. (Coffee and tea aren't, because they'll only further dehydrate you.)

Problem: When the weather is bad, I have a hard time getting out the door.

Solution: Whether this is a real problem depends on whether you're preparing for an important race. Missing training because of bad weather may simply be a reasonable compromise that keeps you healthy and saves your mental energy for better conditions. In extreme winter weather, it may make more sense to skip the occasional day of running than to risk illness or injury. If, on the other hand, your lack of motivation for bad-weather running is interfering with your ability to reach your racing goals, you may need to select goal races for a time of year when extreme weather isn't an issue.

If your overall motivation level is okay, but you simply don't like training in extreme heat, cold, ice, wind, heavy rain, or some combination of the above, then arranging indoor training options may help you to achieve your running goals with less discomfort. Treadmill running can be a useful option for moderate distance runs at a moderate pace, but aren't a particularly safe option for speedwork, and are extremely tedious (which is counterproductive for motivation) for long runs. Indoor tracks are excellent for speedwork, but pose a high injury risk for long runs.

Bad weather can also be an opportunity to add variety to your training. If you're a bit bored with your running routine, adding crosstraining such as cycling, swimming, water running, and cross country skiing will maintain your fitness level, and the novelty of these activities may actually increase your motivation for running. Core conditioning and weight training can also add useful variety to your training.

If you live somewhere like northern Minnesota and plan to run the Boston Marathon in April, however, then you do have a problem, in that to be prepared for your marathon you need to either train through some extreme weather, get used to training indoors, or find another goal race. If you can get on a treadmill on the toughest days, then you may actually get through the winter in better shape than other runners who push themselves through extreme weather conditions.

Problem: I seem to have a very short stride compared to other runners, but when I try to lengthen my stride I get tired quickly.

Solution: Your stride length is primarily determined by your leg length, flexibility, strength and coordination. While you obviously can't change your leg length, you can improve the other three factors. You tire quickly now because your current natural stride length is short, and forcing yourself to run with a longer stride requires more energy. If you have a short stride compared to other runners of your height and build, then you should be able to lengthen your stride over time by doing stretching and strengthening exercises and running drills.

If you stretch your hip flexor and quadriceps muscles, then your leg will be able to extend more fully behind your body, and this will allow your stride to lengthen. Similarly, if you stretch your hamstrings, then your leg will be able to swing forward more easily; this will also help to lengthen your stride.

A short stride length can also be caused by weak muscles that are unable to stabilize your body or push off powerfully. Developing the major propulsive muscles of you legs and hips will help to increase your stride length. Improving your core strength will provide a stable platform for your legs to push off from and will reduce fatigue to help you maintain a longer stride length.

When you have improved your flexibility and strength, you'll need to develop the coordination to handle your naturally longer stride. Running drills, such as accelerations of about 100 meters or running with high knees, can help you to develop the muscular coordination to handle a longer stride. The increases will be small and will be measured in months rather than days, but by working on your flexibility, strength and coordination, you should be able to develop a naturally longer stride.

Problem: I don't know how quickly it's safe to increase my mileage.

Solution: As with many aspects of training, the answer to this question depends on a variety of factors, such as how injury-prone you are, how long you've been running, and how much mileage you're currently doing. The challenge is to find a rate of increase in your mileage that satisfies your enthusiasm but also allows your muscles, tendons, ligaments and bones to adapt without injury. When increasing your mileage, pay attention to your body's signals, and back off for a few days if you feel an overuse injury developing. Don't add speedwork to your training at the same time that you increase your mileage, because the combined increase in your training load increases the likelihood of injury.

A guideline that works well for many runners is to increase mileage by 10 percent every second week. For example, if you currently run 30 miles per week, then you would increase to 33 miles the first week, remain at 33 miles the second week, increase to 36 miles the third week and remain at 36 miles the fourth week. If you're not in a rush to boost your mileage, then a more conservative and safer approach would be to increase your mileage by 10 percent every third week. These guidelines should create an appropriate balance between increasing your mileage fairly quickly and giving your body time to adapt positively to the increased training load.

Problem: I'm unsure how much, and how intensely, I should run during pregnancy.

Solution: Most women runners can continue to run safely during pregnancy. How much you should reduce your mileage and your pace during pregnancy depends on how much and how quickly you usually train, whether you're having discomfort while running, and how far you are into your pregnancy. During pregnancy, you should adjust your running goals to maintaining a reasonable level of fitness, rather than being racing fit. You should also cut out serious racing and speedwork, which can cause potentially dangerous overheating and put extra stress on your body.

It's not unusual to feel better some days than others, particularly during your first trimester. Your energy level may fluctuate from day to day, and you may experience nausea that makes it difficult to head out for a run. You'll need to be flexible in your training, and adjust your daily runs depending on how you feel. If you feel pain, dizziness, have fluid leakage or any other medical problem, then you should stop running and consult with your doctor or midwife.

Running during pregnancy is generally safe, except in hot and humid conditions. If the temperature is over 75 degrees (or over 70 degrees on a humid day), then it's prudent to skip running until the weather cools off. If you live in a hot weather location such as southern Florida, you may need to miss several months of running during the summer or find a relatively cool indoor option for treadmill running. It's important to stay well-hydrated when running during pregnancy, but frequent urination can be an inconvenience, so think through your options in advance.

As your pregnancy progresses, your risk of injury increases because of your altered biomechanics and increased production of relaxin, which is a hormone that relaxes your ligaments. Although you should expect minor discomfort as your body adjusts to running for two, adjust both your pace and mileage downward if you feel a running-related injury developing. Substituting other types of exercise for a few days will give your body time to recover. Late in pregnancy, if you find that running becomes quite uncomfortable, then swimming and water running are excellent options to stay fit and get through the rest of your pregnancy safely.

Problem: I know that I'm past the point in my running where I'll set personal bests. How do I set goals for races?

Solution: The most important aspect of setting racing goals is that they must be meaningful to you. You need to figure out what types of goals will get you excited and motivated. It also helps to make your goals as specific as possible.

Goals for races can be defined in terms of time or place. Although you may not set lifetime personal bests (PBs), you can set motivating goals by working towards age group PBs, past-decade PBs or new millennium PBs. As soon as you enter a new age group, you have a whole new set of PBs to set and re-set. You can also set PBs in distances you may never have raced before, or for a distance in which your current PB is a bit soft. Making a specific age-group qualifying time, such as for the Boston Marathon, can be a particularly motivating goal.

As you get older, place goals remain important as you climb through the age groups, and you may develop strong rivalries with particular runners. Some of the fiercest battles are fought in the final 100 meters in the 50-54 age group.

You may also want to set non-racing goals, such as to train without getting injured or to incorporate core conditioning sessions into your training. Take the time to think through what types of goals you will find most meaningful.

Problem: This is my second season of running, and the more I train, the faster I race. I'm frustrated because I want to do more training, but my coach won't let me.

Solution: Your coach is probably doing the right thing in holding you back. One of the greatest challenges in developing training programs is determining how much training to do. It's typical to race better as you increase your training, but as your training volume and intensity increase, your risk of injury and overtraining also increases. If your coach has gradually increased your training and is monitoring your ability to handle training, then stick with the coach's plan despite your impatience to train more. Your coach is trying to find the optimal balance so that you get fitter and fitter without getting injured, and probably has a lot more experience making those decisions than you do.

Scott Douglas is a former editor of Running Times and co-author of four running books, including Advanced Marathoning. His Web site is located at www.scottdouglas.biz.

Tags: age, athlete, co-author, coach, editor, endurance athlete, energy, energy level, experienced coach, Florida, mental energy, midwife, Minnesota, natural endurance athlete, PBS, runner, Running Times, running tips, Scott Douglas, sprinter, The Boston Marathon, www.scottdouglas.biz

Best products for marathon runners

July 31, 2009
Filed under Running

iStock 000004542942XSmall Best products for marathon runners

By: Carol Bardelli

The Boston Marathon is the oldest and most prestigious marathon in the U.S. But about 800 marathons are run around the world every year. Marathon runners face unique issues and my picks for the best products for marathon runners are listed below.

Cherry Pharm

You may be asking why cherry? Have I got news for you. Research studies prove that a tart cherry juice blend like Cherry Pharm prevents the symptoms of muscle damage of intense exercise like marathon running. Cherry Pharm, the brainchild of John Davey, also has healthy benefits for non-athletes. Davey discovered fresh cherries and cherry juice relieves some forms of chronic pain. Developed in collaboration with Cornell University and clinically tested at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital, Cherry Pharm retains maximum cherry phyto-nutrients. These phyto-nutrients are proven to lessen pain, reduce strength loss, and speed recovery in athletes and non-athletes alike. Now you really can drink to your health.

Fuel Belt

You know you need some way to carry your water and Cherry Pharm bottles on those long training runs. The Fuel Belt does just that. No more stashing bottles along your run route or carrying a bottle stuck in your fanny pack. The Fuel Belt solves your water issues with a comfortable elastic belt that firmly holds small bottles of water or any drink. The bottles don't bounce while you run and they carry as much water as an oversized bike bottle. The Fuel Belt is a comfortable and convenient solution to an age old runners' dilemma.

ArmPod

If you're like me having access to your music while you're exercising is a must. The new ArmPod music player holder straps onto your arm, is bounce-free, and a remarkably comfortable solution for carrying your MP3 player, mini disc, cell phone, and other must-haves. It custom fits to a full range of player sizes and shapes making it one of the most versatile armbands for your small electronics. And it provides full access to your player controls while you're on the run.

WIN High Performance Sport Detergent

WIN detergent's powerful and organic surfactants strip sweat, dirt, fungi, and grease from your filthy running clothes. It has a light pleasant scent and leaves your apparel soft and preserves the life of those favorite and often expensive pieces of clothing. WIN's oxy cleaning system was designed specifically for running enthusiasts but it's a valuable product for all athletes, weekend warriors, and fitness enthusiasts. This product truly is a WINner.

All of these products are available through online and mass market retailers including Amazon, WalMart, The Marathon Store, and The Sports Authority.

Tags: Amazon, Carol Bardelli, cellular telephone, Cherry Pharm, cherrypharm, chronic pain, comfortable and convenient solution, comfortable solution, Cornell University, electronics, John Davey, Lenox Hill Hospital, marathon, Nicholas Institute of Sports Medicine, Nicholas Institute of Sports Medicine and Athletic Trauma, online and mass market retailers, player, Running, Sports Medicine, The Boston Marathon, The Marathon Store, The Sports Authority, WalMart

A Guide to Some of the Best Marathons in North America

July 30, 2009
Filed under Running

marathon mania2 A Guide to Some of the Best Marathons in North America

By Jason Effmann
Florida Sports Magazine

Picking a "best" marathon can be like finding a good piece of chocolate in a sampler box of candies: You either take the plunge–and possibly pay the price for it–or you rely on the advice of someone else who has eaten a piece before (or in this case, has done a particular marathon before). Here’s our advice on some of the best races in the country–all so you can match your tastes with a race. Now all you have to do is start training.

Best Rural Race: Napa Valley Marathon

You don’t need to be a pretentious snob with a lifetime subscription to Wine Spectator to understand the appeal of Napa. The race is miles of pristine rolling countryside (mustard fields that will later be replaced with grapevines), with only the last mile in town. The fast course requires a Herculean effort between several municipalities, and has 1,300 volunteers for a 2,300-person race. Runners get a plethora of perks in return for their entry fees.

"I think the most important thing is we treat every runner like they’re the only one in the race," says race co-director David Hill. www.napa-marathon.com.

Best Small-Town Race: Richmond, Virginia

Richmond is a smaller city that thinks big. Its marathon offers prize money and has many of the same features of Chicago or New York, but without the crowds. Instead, you’ll run by stately neighborhoods on tree-lined streets, albeit with a smaller audience.

"You get a lot more of the funky urban multicultural experience in Chicago," says Meg Daniel of Kennesaw, Georgia, who has run both. "In Richmond you get a little bit of everything else: the stately old neighborhoods, the quiet Zen-like tranquility of the river, and the historical in-town setting."

Plus, race directors entice marathoners with two dedicated "Junk Food" stops (miles 16 and 22), stocked with cookies, pretzels, Gummi Bears, soda and other sweets to keep runners on a high www.richmondmarathon.com.

Best Big-City Race: New York City

The New York City Marathon is doing what the city has always done–embracing those from abroad. New York’s field is comprised of a stunning 12,000 international runners, and the town welcomes them with some of the largest marathon crowds going (two million or so). The runners tours all five boroughs of the largest city in the U.S., and is one of only two marathons to garner national television coverage, which is why "big" doesn’t really do it justice. Now that ING is ponying up one of the largest prize purses in marathoning, look out: New York’s only going to get bigger. www.ingnycmarathon.org.

Best Destination: Honolulu

Here’s some running therapy for you: Think December. Think white sand, warm temperatures, the sound of waves lapping against the shore. Good. Next, visualize running in shorts while your friends back home are trying to find ways to keep their extremities warm. Now think fireworks over a pre-dawn sky, torch-lit roadways, Japanese banners, costumes and drums. Picture a long, dramatic uphill that will suck the wind out of your lungs, followed by a view that has a similar effect. The Honolulu Marathon is one of the world’s greatest spectacles of running. If you’re up for scenery and a wild time, this is the place. www.honolulumarathon.org.

Best Chance for a PR: Chicago

There are some obvious reasons why those seeking to catch lightning in a water bottle invade Chicago. The crowds are enormous, and no matter how fast you are, there’s someone to run with. The course is flat, which means even pacing–the best route to a PR. But there are other explanations why people speed here. An underrated one is that runners can walk out of their hotels, across the block and up to the starting line in Chicago. In many other "fast" marathons, you sit on a bus for an hour or more, then anxiously kill time (outdoors) in a temporary village that is often as welcoming as Amityville. Chicago removes a great deal of the stress before a marathon by nature of its loop course, which means you run relaxed. And when you run relaxed, you run very, very fast. www.chicagomarathon.com.

Toughest Marathon: Pikes Peak (Colorado Springs)

A race that began as a challenge between smokers and non-smokers, Pikes Peak has enough standing between you and the finish line without chronic emphysema.

"The joy of running the event is really overwhelmed by the agony of it," says Ron Ilgen, race director. "I was one of many who say while they’re running, I’ll never do this again.’"

But they just can’t stay away. Keith "Curly" McKenney of Georgia finished just four minutes before the cutoff. "Standing thereI could only think of how well we had all done, and how I never wanted to do that again." This year, he’ll attempt "The Double": the Pikes Peaks Ascent, Saturday, followed by the marathon (up AND down) on Sunday. If you think that’s brutal, try volunteering. Twenty-two garden hoses are hooked together to transport water to the last aid station. Then there’s the occasional snowstorm. It’s a world-class mountain race, but it’s still a mountain race. The point? Yes, you’re a badass if you run it, but know what you’re getting into before you decide to conquer Pikes Peak. www.pikespeakmarathon.org.

Most Charitable: Marine Corps (Washington, D.C.)

People can, and in fact are, raising money for charity at almost any marathon these days. Some have become destinations for charity groups; others are linked directly to organizations. Along those lines, Marine Corps staff have turned what used to be a sore spot for them (the difficulty of gaining entry) into a chance to do good: Raise money through one of their chosen charities and you receive a coveted race bib. So you can feel good about your race, even before the gun goes off. www.marinemarathon.com.

Most Legendary: Boston

The Boston Marathon has taken quite a beating recently–by the weather, by the press, by the inability of anyone not born in the Rift Valley to win the thing. Sure, it’s got some issues. Like the fact that the trip out to Hopkinton feels like a cross-country tour in your parents’ old station wagon, the one with vinyl seats and without air conditioning ("We’re on a pilgrimage to see a Moose!"). But this is still the granddaddy of them all–the one on every runner’s wish list, either to run in or to win. It’s a fabled course, steeped in history, and you feel its magnitude at the starting line. There’s just nothing like Boston. And until you’ve suffered through the journey like the rest of us, there’s a little piece of your running puzzle that’s missing. www.bostonmarathon.org.

Best New(er) Race: Baltimore

Baltimore 300 A Guide to Some of the Best Marathons in North America Baltimore, seemingly rife with orange cones and potholes, was not in the running for "Most Scenic Marathon" on our list. But it’s here because those in charge are determined to keep improving their race. Michael Shilling of New Jersey has run every Baltimore Marathon since it began in 2001.

"The beauty of this marathon lies in the fact that the race director and race management company listen to the runners," he says. "They have changed the marathon every year based on runner feedback."

That includes the course, which has been smoothed out since its inaugural year and starts and finishes at Baltimore’s coolest feature, the stadium area that houses both the Ravens and the Orioles. Note the plentiful pre-race restrooms, top-notch expo, swank race shirt (Under Armour is the main sponsor) and lots of spectators. www.thebaltimoremarathon.com.

Best Race at Altitude: Salt Lake City

Yes, the air is thin. Salt Lake City rests at around 4,500 feet. But the vociferous encouragement may make you forget that it feels like you’re breathing through a straw. "This town took ownership of the race from the time it was announced," says Jeff Wilson of Columbus, Ohio. "They took the race as their own and made it special."

"Special" included a finish through the Olympic Plaza and boisterous crowds, in addition to a race management company that sweated the details.

"Great races combine a tireless service to the athlete with an attitude of fun," says Wilson, a veteran of 31 marathons. "We’re all out there to celebrate the day, the sport and each other. The best (races) build on that." www.saltlakecitymarathon.com.

Most Scenic: Big Sur

So you know that car commercial, where a sedan is knifing down a two-lane road high above the ocean with some overdone Led Zeppelin song cranking in the background? You know how your eyes drift from the car you can’t afford, over to the dazzling view? That’s Big Sur, a breathtaking stretch of Northern California coastline. And you, my friend, are going to see it at a much more reasonable speed. Because as beautiful as it is, the Big Sur Marathon is also hilly, and no place to shoot for a PR. Looking west, that won’t matter much.

"Spending the better part of four hours watching the California coast is a pleasant way to spend a morning, even as the pain in my legs constantly increases," says Rick Swayne of Los Gatos, California, a regular here. Be sure to bring along a portable camera; you’ll want to document your slow, painful, gorgeous journey. www.bsim.org.

Best Place to Feel Like a Movie Star: Los Angeles

Drawn to the bright lights of show biz like a moth to a porch light? You’ll dig the 8:30 a.m. start (though some have complained of the heat). Love hearing people call out to you? The personalized bibs (with your first name in big letters) will be right up your alley. Dream of competing in a reality television show? Try crying at the end of a marathon in front of a grandstand full of beautiful people. Los Angeles makes you feel like a somebody.

"The city made such a big deal about it," says Kelli Picon of Greeley, Colorado, who ran the race in 2004. "There were posters all over L.A., Hollywood and everywhere else we went. We saw coverage of it on TV–it made us all feel very important." www.lamarathon.com.

Best Marathon/Vacation Combo: Vancouver, B.C.

It’s about time somebody recognized our neighbors to the north. Vancouver, whose marathon is typically at the end of April, is a beautiful historic city with a British feel and plenty of entertainment for everyone. The race itself is a well-organized, athlete- and spectator-friendly race that gives you a jumpstart on sightseeing. Plus, the hills aren’t so bad that you’ll have to spend the rest of your vacation holed up in the hotel. www.adidasvanmarathon.ca.

Best Race to Leave the Kids Behind: Las Vegas

Running is to Vegas as gambling is to the Vatican. Running means early mornings, carb-fests and sweat-drenched shirts. Vegas means sleepless nights, all-you-can-eat shrimp and sweat that smells like rum and Coke. Maybe that’s the allure: If you’re going to sacrifice your social life in the pursuit of endurance, you might as well celebrate the end of it all in Party Central. Tom Stieg of Washington state knows. He came up short of a Boston qualifier in a windy Vegas last year.

"I was so disappointed I didn’t get to Boston, I headed right for Monte Carlo Brewery and just went crazy," he says. "I was there for the rest of the day, still in my running stuff." Some runners say they come for the fast course. We say they’re bluffing. www.lvmarathon.com.

Best Race with a Half Marathon: Flying Pig (Cincinnati)

Many people don’t know that Cincinnati was once known as "Porkopolis," or that it houses one of the best rib joints in the country (a favorite of the late Bob Hope). In fact, pigs are ubiquitous in the ‘Nati; even the statue commemorating the city’s bicentennial has four winged swine on top of a riverboat’s smokestacks.

Now, for the first time, the Flying Pig Marathon (purveyor of one of the best medals on the circuit) serves up a half-slab of marathon in addition to the full slab. It’s a great addition for those who don’t quite have the appetite for all those hills. www.flyingpigmarathon.com.

Best Race Off the Radar: Cal International

This marathon is actually pretty well known, if you live west of Boise. But Cal International is held in December, after all of the major fall marathons have come and gone. To many runners east of the Rockies, it never crosses their minds. Their loss.

Cal International is one of the best point-to-point marathons going. It runs downhill from Folsom Dam to the center of Sacramento, and is impeccably organized. Typically good weather greets runners, as does a varied course, a fantastic finish line and good crowds — which makes Cal International a good change of scenery, or a great place to rebound from a fall marathon disaster. www.runcim.org.

Best Race That Lives Up to the Hype: Twin Cities

treesmall 300 A Guide to Some of the Best Marathons in North America The Twin Cities Marathon lays claim to being the "Most Scenic Urban Marathon." Apparently, it’s all true. Talk to anyone who has run it, and it’s as though they’ve been hypnotized by the fall foliage and the pristine neighborhoods.

"I would say if you’re going to run a marathon in a city, you’d be hard-pressed to beat Twin Cities," says Jesse Pagels of Chicago, who has run all the big ones. Twin’s course traipses through stately neighborhoods, along the shoreline of the lake and on the banks of the Mississippi. But it’s not just scenery that draws people: Twin’s point-to-point course begins just outside the Metrodome, which means a cozy warm-up and plenty of restrooms. At the other end in St. Paul, the finish up Summit Avenue then down past the capitol is one of the most memorable in the country. www.twincitiesmarathon.org.

Biggest Bang for the Buck: Houston

Way back in the ’90s, the HP Houston Marathon was having an identity crisis. They were losing elite runners to other races, and registration was stagnant even as marathoning was experiencing a second boom. Enter new race director Steven Karpas, a runner with a marketing and finance background. Exit prize money for elites. Karpas and the marathon staff plugged that money back into runner benefits and race technology. For $65, each entrant gets a training T-shirt, official race T-shirt, finisher’s sweatshirt, finisher’s beer mug, finisher’s medal, finisher’s certificate and a hot breakfast at the finish line. Houston also helped pioneer the art of tracking runners online.

"We wanted to grow our race, and thought the one way to do that was if runners were direct beneficiaries of the aspects of the race," Karpas says.

It’s worked. Since 2001, the HP Houston Marathon has added a half marathon and 5K and has grown its participation to 18,000 total runners. The half marathon is the men’s national championship race, but every runner feels elite in Houston.

"Lots of races claim they do everything for the runners," says Randy Moore of Minneapolis, who ran Houston last year. "Houston lives up to everything it claims." www.hphoustonmarathon.com.

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Humans hot, sweaty, natural-born runners

July 30, 2009
Filed under Running

Source: Harvard University

Hairless, clawless, and largely weaponless, ancient humans used the unlikely combination of sweatiness and relentlessness to gain the upper hand over their faster, stronger, generally more dangerous animal prey, Harvard Anthropology Professor Daniel Lieberman said Thursday (April 12).

Just days before Monday’s 111th running of the Boston Marathon, Lieberman presented his theories of the importance of running to ancestral humans to explain why we’re the only species that voluntarily runs extraordinarily long distances, such as the 26.2 miles in the marathon.

The talk, “Why Humans Run: The Biology and Evolution of Marathon Running,” was delivered at the Geological Lecture Hall as part of the Harvard Museum of Natural History’s spring lecture series, “Evolution Matters.”

While more than a million humans run marathons voluntarily each year, most animals we consider excellent runners — antelopes and cheetahs, for example — are built for speed, not endurance. Even nature’s best animal distance runners — such as horses and dogs — will run similar distances only if forced to do so, and the startling evidence is that humans are better at it, Lieberman said.

Modern humans and their immediate ancestors such as Homo erectus sport several adaptations that make humans, instead of some ferocious, furry, or fleet creature, the animal world’s best distance runners.

“Humans are terrible athletes in terms of power and speed, but we’re phenomenal at slow and steady. We’re the tortoises of the animal kingdom,” Lieberman said.

That evidence belies the long and firmly held belief that humans are the animal world’s biggest wimps and, if not for our big brains and advanced weapons, we’d be forced to subsist on fruits and vegetables, always in danger of being gobbled up by fiercer predators.

The problem with that theory, Lieberman said, is that we began adding meat to our diets around 2.6 million years ago, long before we developed advanced weapons like the bow and arrow, which was developed as recently as 50,000 years ago.

While some of our ancestors’ meat-eating may have been due to scavenging, Lieberman said the appearance about 2 million years ago of physical adaptations that have no impact on walking but that make humans better endurance runners provide evidence that early scavengers became running hunters.

Specifically, we developed long, springy tendons in our legs and feet that function like large elastics, storing energy and releasing it with each running stride, reducing the amount of energy it takes to take another step. There are also several adaptations to help keep our bodies stable as we run, such as the way we counterbalance each step with an arm swing, our large butt muscles that hold our upper bodies upright, and an elastic ligament in our neck to help keep our head steady.

Even the human waist, thinner and more flexible than that of our primate relatives allows us to twist our upper bodies as we run to counterbalance the slightly-off-center forces exerted as we stride with each leg.

Once humans start running, it only takes a bit more energy for us to run faster, Lieberman said. Other animals, on the other hand, expend a lot more energy as they speed up, particularly when they switch from a trot to a gallop, which most animals cannot maintain over long distances.

Though those adaptations make humans and our immediate ancestors better runners, it is our ability to run in the heat that Lieberman said may have made the real difference in our ability to procure game.

Humans, he said, have several adaptations that help us dump the enormous amounts of heat generated by running. These adaptations include our hairlessness, our ability to sweat, and the fact that we breathe through our mouths when we run, which not only allows us to take bigger breaths, but also helps dump heat.

“We can run in conditions that no other animal can run in,” Lieberman said.

While animals get rid of excess heat by panting, they can’t pant when they gallop, Lieberman said. That means that to run a prey animal into the ground, ancient humans didn’t have to run further than the animal could trot and didn’t have to run faster than the animal could gallop. All they had to do is to run faster, for longer periods of time, than the slowest speed at which the animal started to gallop.

All together, Lieberman said, these adaptations allowed us to relentlessly pursue game in the hottest part of the day when most animals rest. Lieberman said humans likely practiced persistence hunting, chasing a game animal during the heat of the day, making it run faster than it could maintain, tracking and flushing it if it tried to rest, and repeating the process until the animal literally overheated and collapsed.

Most animals would develop hyperthermia — heat stroke in humans — after about 10 to 15 kilometers, he said.

By the end of the process, Lieberman said, even humans with their crude early weapons could have overcome stronger and more dangerous prey. Adding credence to the theory, Lieberman said, is the fact that some aboriginal humans still practice persistence hunting today, and it remains an effective technique. It requires very minimal technology, has a high success rate, and yields a lot of meat.

Lieberman said he envisions an evolutionary scenario where humans began eating meat as scavengers. Over time, evolution favored scavenging humans who could run faster to the site of a kill and eventually allowed us to evolve into persistence hunters. Evolution likely continued to favor better runners until projectile weapons made running less important relatively recently in our history.

“Endurance running is part of a suite of shifts that made Homo [the genus that includes modern people] human,” Lieberman said.

Tags: Daniel Lieberman, energy, Geological Lecture Hall, Harvard Museum of Natural History, Harvard University, minimal technology, Natural History, Professor, Running, The Boston Marathon

Japan’s “iron man” quits – at 81

July 29, 2009
Filed under News, Triathlon