Freestyle Breathing

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5 Tips to Protect Your Feet When Running In Cold Weather

When it comes to running outdoors, you never know what Mother Nature is going to surprise you with. Ask any marathon runner and they will tell you that as much as they'd like it to be so, not every day will be 65 degrees and sunny.

When I ran the 2009 Chicago Shamrock Shuffle, the weather the week leading up to the race had been great running weather, in the mid-fifties and sunny. When it came to the morning of the race, I woke up to find a blizzard outside my window! It had snowed a couple of inches overnight and the temperature had dropped to freezing. Being the die-hard runner that I am, I decided I was going to run the 8k race blizzard or not. By the time the race began my shoes, socks, and feet were soaking wet from standing in slushy snow puddles and I felt as if I had lost circulation in a couple of my toes.

I began the race assuming that my body temperature would rise and I would get better circulation to my feet. At the 3 mile mark I felt a throbbing pain in the toes in my right foot and I had to actually stop and take off my shoe because I thought I had broken my toe or gotten frostbite. I was terrified that my foot was going to look like Adam Sandler's foot in the movie Mr. Deeds, but fortunately my toes were just swollen from the running conditions. I did manage to finish the race but I realized after finishing that I should have take the proper precautions to make sure my feet stayed dry and warm before and after the race.

There is nothing wrong with running in cold conditions but if you do you must make sure you take the proper precautions to take care of your feet. Here are 5 tips for running in cold and wet conditions:

1) Wear quality waterproof socks

Everyone knows that shoes can make a huge impact on the health of your feet, but socks are just as important. Make sure that you have a good hardy sock, not any of those thin shear cotton socks because they don't help get rid of the moisture on your feet fast enough in wet conditions.

2) Bring an extra pair of socks

If you are going to run a race in cold or wet conditions then consider bringing an extra pair of socks that you can put on immediately before the race begins. This will ensure that your socks are fresh and dry.

3) Try Using Waterproof shoes

Many shoe companies now make shoes that are either partially waterproof or completely waterproof. They help to keep your feet dry which will help prevent blisters from forming.

4) Try to stay indoors as long as possible before the run

The longer you stay outside in cold weather the greater chance you have of get frostbite on your toes or other areas of your body. Try to limit the time spent outside to as little as possible. If racing in cold conditions try and find a warming tent to stand in for as long as possible before your race.

5) Avoid running in slush, puddles, or deep snow

Always try to take the cleanest path possible on your runs even if this means going a little out of your way. Trust me it will pay off at the end of the run because when your feet, shoes or socks get wet you have a great chance of getting frostbite or blisters.

Frostbite is serious business. However if you ensure that you do all you can to prepare for the cold weather, you should still have an enjoyable and successful run.

Football Basics : Running Back Football Drills

Drills for running backs in football are intended to help the running back plant, cut and accelerate on the field. Do running back football drills withtips from a football coach in this free video on football basics. Expert: Otis St. Clair Contact: www.ShowtimeSportsAcademy.com Bio: Otis St. Clair is a former collegiate wide receiver at Ohio University. He is currently a football coach and Operations Manager at Showtime Sports Academy near Nashville, Tennessee. Filmmaker: Tim Brown…

CBS NEWS Bonnie Kaye: Triathlon Training

Fitness correspondent Bonnie Kaye gets into the pool and reports on what it takes to train for a triathlon.

Running & Training Techniques : How to Run Faster Through Interval Training

Interval training is a method of increase running speed by running repeat sets within a given time frame, taking a recovery jog between each set. Use interval training to prepare for a short race or even a marathon with tips from a running coach and certified sports trainer in this free video on running. Expert: Samuel Harvell Bio: Samuel Harvell is certified through the National Endurance Sports Trainers Association (NESTA) and is an experienced running coach. Filmmaker: Bing Hu…

Tips for Running

 

What to wear when running; wear something comfortable and stretchy to run in, men should consider wearing lycra or spandex short underneath their running short to prevent any chaffing. When buying footwear get your feet assessed at a running shop to find the most suitable running shoes, you should spend money on a good quality pair of trainers, a cheap ill-fitting pair will result in your feet getting damaged and thus impeding your running performance, you should always wear socks when running, however do not wear cotton socks these will rub, buy specially designed socks from a running store. Women should also invest in a good fitting sport bra. One last thing not to forget, Vaseline, use it on any spots which you may think will rub, in particular your feet and nipples.

With regards to training, try and find a running partner that you can train with, search out any local running clubs or any smaller runs being held. Competing in smaller events can help you build up for the larger competitions. Many people enjoy running whilst listening to music on a personal device, however it is worth trying to run without it so you can hear you pace, which in itself can be quite soothing. It can be tempting if you are training for a big competition to train every day, however this may be putting great strain on your body, try to space your runs out or at least alternate between intense runs with a light one. Varying your routes can help you prevent getting bored.

Try to increase your intake of carbohydrates and decrease the amount of spicy food you eat; and if you are eating afterwards wait until at least an hour afterwards. Before, during and after your run drink plenty of fluids to prevent dehydration.

Triathlon Tips: Running Off the Bike

Legs like tree trunks and feet like bricks in your shoes. If you have ever done a triathlon, you know the feeling. One of the most uncomfortable parts of any triathlon is the sensation of running immediately after the bike portion of the race. Whether it is your calves, quads, hamstrings, or glutes . . . you hurt.

This pain shouldn’t be a surprise. We spend anywhere from about 40 minutes for a sprint distance race, up to six hours or more for an Ironman race, getting our legs nice and fatigued. Then we expect them to perform a whole different movement utilizing many of the same muscles we already killed on the bike. The most successful triathletes are able to overcome this feeling and perform well running off the bike. So how is this possible?

There are some simple solutions that will make you perform better running after the bike. It will always feel weird and uncomfortable, but you can train your body to overcome the feeling and perform nearly as well as you would with fresh legs. Here are some things you can try.

Brick workouts

Brick workouts are a great way to get your legs used to the sensation of running off the bike. A brick workout is when you pair two or more workouts together. For instance, going for a ride, then doing a run workout after. Your body has an amazing ability to adapt, and if you repeatedly run after you cycle, you will get better at it.

When you do a bike/run brick workout, the run doesn’t necessarily have to be long. There are athletes that have great success running just a small distance after every bike workout. Get in the habit of running, even if it’s just for a few minutes, each and every time you get off the bike. You can even create variations to really challenge yourself, like doing a bike/run/bike/run brick where you alternate back and forth between the two events for two or more cycles. This type of training should pay dividends on race day, but use it sparingly.

Resistance training

The main reason it is so difficult to run after cycling is muscle fatigue. By resistance training, you can go faster while using less energy, delay the onset of muscle fatigue, and recover faster when you do get fatigued.

Most endurance athletes often overlook resistance training, but if you want to be successful in the sport, you really need to incorporate some into your training. Consult a personal trainer or coach for advice in this area.

Pacing

No matter how much you train for transitioning from bike to run, you will not be able to run very fast if you go too hard on the bike. The only way you can know how hard you can push the bike, while still being able to run well, is by practicing.

During training, experiment with different ride lengths and intensities and see how your run is affected. If you know your race distance, practice riding that distance on similar terrain then running close to race distance after to see how your body responds. If you have been incorporating brick workouts for a while and your legs still quit on you, you may be pushing too hard on the bike.

Cadence

There is still much debate when it comes to cadence (RPM) on the bike. Some very successful athletes have very different opinions on what is best, high cadence (90 rpm and above) or lower cadence (below 90 rpm). Personally, I find that the lower my cadence, the more I tend to hammer down on the pedals and burn out my legs. On the other hand, when I concentrate on keeping my cadence high, especially during climbing, my legs feel fresher off the bike.

My bike times may be a bit slower, but I can more than make up for it in the run when my legs feel good. It’s all a fine balance, one you have to discover for yourself in training.

Hopefully some of these little tips will help you become a better runner off the bike. Feel free to play around and see what works for you. Contrary to popular belief, there is really not an exact science for triathlon training. Experiment to find what works for you body and run with it (pun intended). A good triathlon coach can also help you in this area.

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Going the Extra Mile: Long Distance Running Tips for Beginners

Long distance running is a thing of beauty: The graceful stride, the sheer power in motion – not to mention the lean and muscular pistons that are a long distance runner's legs.

Many of us would love to be long distance runners, but the reality is, it takes time to work ourselves up to this level of fitness. And if we push too hard, we may experience an injury (or mental burnout) that turns us away from the sport in the future

If you are a beginning runner and would like to ramp up your running routine (whether it's for your physical or emotional well being or to train for a marathon or a charity running event), here are some tips to keep your body running smoothly and to create an enjoyable exercise experience.

Get Ready

Talk to your doctor. You want to make sure that a long distance running routine is right for you, and your doctor may have suggestions, tailored to you, about what kind of running routine will be best for your body type, age, and fitness level.

Invest in a good pair of running shoes. Take the time to go to a local store where they specialize in athletic shoes and make sure you find the proper fit for your foot, your preferred running surface, and your level of ability. While you're there, ask around for good running routes in your town or city. You're looking for a route that is safe and that provides the proper mix of hills that will keep you challenged and motivated, but not exhausted.

You'll also want to make sure you stay hydrated while you run. You'll have more energy throughout your run, and you'll keep your body safe, too.

Keep a journal. Keep track of your running times and distance in a journal or online running log. You may want to make some notes, too. How did you feel starting out the run? How energized did you feel afterwards? What parts of the run did you find easy and which parts were more challenging? In what way does your running routine change the rest of your day?

Choose Your Ideal Path

The best place to run is a smooth dirt path. Concrete sidewalks can jar your joints as you run. Indoor and outdoor tracks offer a great surface but can get pretty boring pretty fast.

If you choose to run on grass, make sure you stay aware throughout your run for obstacles or uneven patches.

Start Running

You can choose from a variety of training methods when you run, and you can mix it up from day to day. One day, for example, you may run for speed. The next day, you may choose hilly terrain to get in a good interval workout.

You will want to start each training session by warming up. Stretch your muscles and walk briskly for five minutes or so to get your blood pumping, before you break into a run.

Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or exercise trainer if you experience any pain, or if you are not sure whether you are running with optimum form.

Watch your exertion level, too. Ideally, you will be able to talk while you are running, particularly at the beginner level. Make sure you aren't overdoing it at this stage. Your endurance will build in no time. And if you train too hard in the beginning, you run the risk of personal injury (or burning yourself out on the idea of running in the first place.) If you become overly winded, slow down (even to a walk) until you can catch your breath. Then start running again, slowly.

After the Finish Line

Following your run, walk for at least a few minutes. Then do another stretching routine. And make sure to record your run in your log. Write down how great you feel immediately following a run. These words can be tremendously motivating the next time you need to lace up those running shoes.

19 Tips on Running

The great thing with running, unlike many other sports, is that it's very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1.Fuel right before runs – have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2.Core strengthening – Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3.Cross-train – even the worlds' fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Aqua running, eliptical and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4.Refine your running technique – Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5.Aim to be a healthy weight - a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6.Increase your stress gradually – the general rule of thumb is to increase your mileage no more than 10% weekly. This decreases the injury risk, and gives the body time to adapt to increased stress and improve.

7.Wear appropriate shoes – that are comfortable and functional for your foot type; and above all learn to recognize when they are past their expiration date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated – and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group – if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone – Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist – regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem areas when they are tight and before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster - do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions – where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter – this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs – consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths – or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race - there's nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It's amazing how the legs find another gear to train at as well!

18. Learn to train easy – we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check…are you fatigued when you wake up? That's a day to pull out your bike or run easier.

19. Enlist specialists – get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.

Basic Running Tips : What to Eat Before Running

Before running, eat a light meal, like a power bar or toast, to maintain energy through a short training session. Eat well before running exercises with tips from a fitness trainer in this free video on running. Expert: Samuel Harvell Bio: Samuel Harvell is certified through the National Endurance Sports Trainers Association (NESTA) and is an experienced running coach. Filmmaker: Bing Hu

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