Monthly Archives: April 2011

April 29, 2011 · 7:15 AM

Gym Etiquette

The other day while I was at the gym for a spin class, I had a few minutes to spare before class started, so I hopped on the treadmill. I had been running for about 5 minutes when someone hopped on the treadmill directly next to me. Now, had the gym been packed, I would not have minded. But I looked around and there were probably 10-12 open treadmills very close to me. I realized that not all people know proper gym etiquette, so I forgave this person and simply kept running. But it got me thinking that maybe I should write about unspoken gym etiquette for those not aware, or that need a refresher. Below are four major points worth discussing.

First is the open treadmill rule, which I am told is the same as the open urinal rule in men’s restrooms. If there are plenty of open treadmills, do not choose the one directly next to one being used. If it’s possible, always leave at least one open treadmill between you and the other users. Obviously if you are at the gym with a friend and want to run next to each other, that is perfectly acceptable – this rule really only applies to strangers, and is applicable to all machines.

Second, wipe off the equipment when you are done using it. Most gyms provide paper towels or cloth towels and cleaning solution so that you can clean the equipment after you sweat all over it. Even if you didn’t drip sweat on it, it’s a good idea to wipe it anyway so that you look like a courteous person. You never know who might be watching you.

Third, don’t hog the machines. Most gyms have a time limit on the equipment if others are wating. If you are at the gym during a busy time, obey this time limit and let others have a turn on the treadmill. And don’t cover the time on your machine with your towel – people will still know you have been there longer than allowed. And again, you never know who might be watching you.

Fourth, keep it down. If you can, keep your cell phone turned off. It’s rude and annoying to those around you if you are yapping away on your phone while you’re working out. If you must take a call, go outside or to a corner of the gym where you won’t be disturbing others. And if you are at the gym with a friend, try not to talk obnoxiously loud. Other people around you don’t want to hear about your drunken one-night stand (the topic of conversation among two women I overheard at the gym a few days ago – and I had headphones in with music on!).

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Filed under Cross Training, Gym Etiquette, Treadmill

April 27, 2011 · 7:18 AM

Breathing Tips

Breathing is an important component of running and I often get asked for advice on how exactly we should be breathing while we run. With proper breath, you will be able to run faster, longer, and easier; you will simply be more efficient. The trick is to find what works best for you, which might take some experimenting.

The most important thing is to establish a breathing rhythm. This rhythm varies from person to person, so what works best for one runner might not be the best for another runner. For me personally, a 3/3 breathing rhythm works well. That is, I breathe in for 3 steps and out for 3 steps. If I ever find myself struggling, having a bad run, getting side cramps, or my breathing is choppy, I immediately implement the 3/3 rhythm and things start to get better. Experiment and see what works best for you – maybe it is 4/3, 3/2, 3/4, or something else.

It is also important to keep your breathing deep. If your breathing is choppy and shallow, you are restricting the oxygen flow to your muscles, which could lead to muscle cramps or side stitches. If you take deeper breaths, you are able to deliver more oxygen to your muscles and will likely be able to prevent any cramping.

Lastly, does it matter if you breathe through your nose or through your mouth? No. Whichever method works for you is best.

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Filed under Breathing, Feel Good Running, Marathon Training, Racing, Running Form

April 25, 2011 · 5:37 PM

Melissa’s Update: Week 3

Today’s post comes from our guest blogger, Melissa. Here, in her own words, is a recap of her third week of training. 

Week 3 of Project Speed – probably should just be titled “Project Try to Get Back into Running” since working on speed seems light years away.  This week coincided with Injury Prevention as a life coaching topic – again, timing on this journey could not be more perfect. I hate complaining or focusing on weaknesses but I vowed to blog about this challenge and give an honest perspective while doing so – so here goes. 

While I didn’t struggle with the runs near as much this week (in fact, upped mileage by the end of the week and ended up with 4 runs total vs 3) – I did start to feel the effects of jumping back into strenuous activities.  This drives a control freak NUTSO!  I want my body to do what I tell it to do, at the speed I dictate, the intensity I desire and most importantly for it to not talk back.  You’d think as a step mother to a teenage boy I would get the fact that I am sooo not in control of much.  But nevertheless I find myself frustrated and having to “listen to my body” which is speaking up quite loudly.  Here is it in a nutshell – while I started with knee pain at six weeks post partum I have now moved into both my shins hurting from the bottom of my knee down to the ankles – worse on the right side.  Shin splints anyone? 

So as any self respecting mommy does, I turn to Google for all my answers in the middle of the night.  During a 3am feeding one early morning this past week I found myself surfing through Web MD on the ole iPad  -  I find the following:  “shin splints can be caused by sudden increases in mileage, walking uphill, overtraining, walking faster than normal, jumping, running stairs, or just too much distance.”  Alllllrighty then – between my running challenge, Stroller Strides and the Body Back bootcamp class I’m addicted to – I’m pretty much guilty of all these things.  I now find myself figuring out how to ice bath more often (and I HATE being cold), bought new running shoes (instead of the running outfit from Lululemon I really wanted – boo!), taking Advil (crazy as I am much more into homeopathic remedies) and doing anything BUT rest.  I’m tired of “resting” – been there, done that while preggo and don’t wanna do it again!  

But isn’t that what running is all about?  It draws so many of us in because it forces us to face the fears, demons, challenges, obstacles -you name it.  I know so many of us who have been bitten by the running bug since becoming mommies and I’m not the only one that doesn’t come into running naturally.  But we are out there anyway – we make our playlists, we follow training plans, we post our runs to Facebook, we love any and all feedback/advice, okay maybe we love the alone time too but in the end it’s that feeling you get after (or sometimes during) a run.  You know you accomplished something.  You were outside.  You set a goal and did it.  There just aren’t a lot of other daily activities that give you that personal satisfaction.  I mean really – are we dying to blog about the fact that we just put the laundry away or found a fabulous new dishwashing soap?  Umm no.  Okay there might be a slight rush when the floors are so clean you’re okay with your toddler eating apple slices off of them but then a moment later you let the dog in and the rush is replaced with sheer sadness and pet hair.  But running gives you that gift – probably because it isn’t always easy.  It isn’t even always available.  You have to have your sh*t together for lack of a better phrase.  You need to be injury free, you need to prevent them in the first place.  You need to have nutrition in check. You need to be hydrated. And so maybe that’s the real draw – it’s the catalyst for remembering not to put ourselves last behind homemade baby food and soccer practice.

I should point out as a disclaimer in case either Mom or my hubs read this – the pain is not ridiculous – more at an annoying level.  From what I’ve read on shin splints if I had a full fledged case I wouldn’t have the freedom of trying to ignore them in the first place.  And so I will do my best to continue to manage this and overcome it while keeping an eye on my ultimate goal – run.  Faster. Longer.  For a lifetime.


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Filed under Melissa

April 22, 2011 · 7:27 AM

Race Day Tips

Racing season is upon us, and if you are a new runner or are entering your first race, I know your head is probably filled with questions and anticipation about what to expect on race day. Here are a few tips to help ease your anxiety.

1. Do not try anything new the day of the race! This is probably the most important piece of advice I can give. This includes food, clothes, shoes, etc. If you have new shoes, make sure you have worn them for at least 2 weeks prior to the race. If you’ve bought yourself a new outfit for the race, make sure you’ve done a test-run in them prior to race day. You don’t want any surprise chafing or riding up! Do not eat anything new prior to the race, including the night before. If you’re used to eating a bagel with peanut butter prior to your long training runs, eat this prior to the race, too. You don’t want to surprise your body with something that it might not agree with. The same goes for beverages. If you’ve never tried the sports drink that is provided on the race course, consider skipping it and sticking with water. It’s always to good idea to find out what sports drink will be provided at the race and use that during your training runs so that your body gets used to it.

2. Do a light warm-up prior to the race. A good warm-up would be walking or light jogging for five minutes and possibly some very light stretching. You should never stretch cold muscles, so if you do stretch, make sure you have warmed your muscles with walking or jogging first! And any pre-run stretches should be very light – save the deep stretches for after the run. You could also use the first 5-10 minutes of the race as your warm-up – just remember to jog slowly and try not to get caught up in the pack of sprinters.

3. Pick up your race packet early. Some races offer packet pick-up prior to the race on race day. If you have the option to pick it up the day before, take advantage. You don’t want to have to worry about anything extra the morning of.

4. Get there early. Plan on arriving at the race site early in case there are any issues with parking. This also gives you time to use the restroom (the lines are usually long), warm up, and check your bag. And speaking of restrooms, it is often a good idea to bring a few tissues with you. The port-o-potties at crowded races have a tendency to run out of toilet paper, so it’s always good to have a back up.

5. Don’t overdress. A good rule is to dress as if the weather is 15 degrees warmer than is actually is. That’s how much you’ll warm up once you start running. Many races offer a gear check where you can store your bag during the race, so you can always dress in layers and store your extra clothes right before the race starts.

6. Line up with runners of similar ability. Find the part of the pack that runs your pace. If you run a nine-minute mile, you do not want to be at the front of the pack. You will likely get swept into a pace that is too fast, resulting in a negative experience for you. It is also not fair to faster runners who will have to navigate around you.

7. Start slowly. It is very easy to get swept up in the excitement and head out too fast. Doing this begs for injury or a bad race because you spent all of your energy too early in the race. As mentioned above, think of the first 5-10 minutes as your warm-up and go slow.

8. Have fun! After all, what is the point of races if you do not enjoy yourself?

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Filed under Feel Good Running, Positive Attitude, Racing

April 20, 2011 · 7:18 AM

Book Review: Barefoot Running by Michael Sandler

After I bought my Vibram FiveFingers, I was a little lost on how exactly to get started with barefoot running. The clerk at the running store gave me some good advise and told me to ease into them very slowly, which all made perfect sense at the time. When I got home, however, my head was suddenly filled with questions. Now, I will admit that I have a tendency to over-analyze things. After all, I was a healthcare analyst in my previous life. This situation was no different and I wanted to make sure that I had a complete bevy of information before I got started and did something wrong. So, I turned to a book called Barefoot Running: How to Run Light and Free by Getting in Touch with the Earth by Michael Sandler.

I know what you are thinking: How can there be a 300-page book about how to run barefoot? And that is probably the appropriate reaction. While it had some good parts and helpful tips, it probably could have been written in 50 pages. The useful parts of the book included foot strengthening exercises, a discussion of both regular and minimalist shoes, and how exactly to make the transition into running barefoot. But the rest of the book read like a filler and a need to take up space. For example, there is an extended discussion on the “heartbeat of the earth” (which is apparently 7.83 hertz) and how we need to be in sync with this heartbeat to feel better and live healthier. Apparently barefoot running is a way to do this. I’m sure some people get this stuff and buy into it, but it was lost on me. Once I found out that the author is from Boulder, CO, however, this section made more sense. (I’m allowed to say that since I lived there for 4 years.)

The basics boil down to this: start out running barefoot in the grass for 100 yards. Take a day off to let your feet rest and then do it again, increasing to 150-200 yards. Keep this pattern of running barefoot in grass every other day and slowly increasing the distance while your feet and legs get used to it. Then you can slowly start transitioning to harder surfaces, longer distances, and consecutive days. Basically, let your body be your guide. If your feet or legs are sore, do not run barefoot again until they are back to normal. And every day, do strengthening exercises such as picking up a golf ball with your toes.

I think this book may have been written with the novice runner in mind – someone who has never run before and wanted to get started by going at it barefoot. The chapters on nutrition and cross-training, for example, are no different than other beginner running books. For the experienced runner, however, who wants to get started with barefoot running and is looking for a little guidance on how to make the transition, this book is probably overkill. I say find something shorter, geared towards experienced runners, and maybe a little less “hippy” (unless you’re into that sort of thing). Or, save your money and read articles online at www.runbare.com or www.barefootted.com.

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Filed under Barefoot Running, Book Review, Minimalist Running, Running Form, Running Injuries, Vibram FiveFingers