running 201

disclaimer: These are all opinions. Of mine. Because this is my blog. I never "learned" to run, and I probably do a lot of things wrong. I never had a coach. I'm sharing what I've learned from experience, and like most things in my life (baking, photography, parenting, this blog), I make it up as I go.

disclaimer: I got a few comments and one nasty email about how running is not the only form of exercise. I know this. It's not the only form of exercise I participate in either, and I fully appreciate and encourage all forms of sports, exercise, and general booty shakin. However, running is a HUGE part of my life, it's changed my life, and therefore I wanted to share it. Thank you, you're welcome.

disclaimer: this post is really wordy, and really un-photo-y. you asked for it.

disclaimer: this post was written really late at night early in the morning, hence lots of made up words, and perhaps things that maybe don't make sense....

I am still in awe at how many of you responded to last weeks running post! wow!! Here's a part two, with answers to your questions.

salt lake city marathon/half marathon 2009.

Shoes.

In last weeks post, I talked about heading down to your local running store and having someone who KNOWS what they are doing fit you for a shoe....I cannot emphasize this enough! Every one's feet are shaped and sized differently, everyone runs and walks in crazy ways, and there are all different types of shoes for all types of feet (one incredibly flat foot like me, or hobbit feet like Robby.....there are shoes for everyone!) Also, did you know that most people get running shoes one 1/2 size bigger than their normal shoes? It's true.

I've ran in Asics and Brooks and have been very happy with both.

Running shoes aren't cheap. They range from about $80-120. The good thing is, every year brands come out with the basically the same shoe, in different colors, so last years models will then be much cheaper. After you've been fitted to find shoes that you like, ask them if they have any of last years model. Shop around and look for sales.

Also, try to look at it this way. Running is the cheapest exercise you can do--you can do it anywhere, it's free, and if all you need to do it is shoes, then investing in a good pair shouldn't be too hard.

Gear.

I believe shoes to be your greatest investment when it comes to running, but some good running clothes can make a huge difference in how comfortable you are. Now if you're only running a few miles here and there--it shouldn't matter too much what you are wearing. But the longer you are out running, and the more those clothes start to rub on your skin, you'll wish you had something more fit for running. (example, I ran my first big race in a cotton tank top and I felt the effects of that for a week. cotton socks = blisters. everywhere. ouch.)

Just like shoes, new running clothing is made in different colors throughout the year. The basic blacks and whites are hard to find on sale, but if you don't mind running in ugly yellow shorts (me), then you can find a really nice pair of Under Armour shorts for cheap. I never buy clothing at the running stores (sorry guys), while they have an awesome selection, even their clearance prices are steep. I can usually find good deals at sporting good stores like Sports Authority ( I found some Nike tops I LOVE).  Places like Ross and TJ Maxx can be good places to find running clothing too. And you really only need a couple tops, a couple bottoms, and a couple pair of socks--you'll be surprised how fast you can build up a decent rotation of comfortable running clothing. Try it on in the store and do some jumping around in the fitting room (please tell me I'm not the only one who does this?), to make sure there aren't any places that rub. 

I had a question about supportive sports bras.....haha sorry girls, I am the wrong person to talk to about that...support what?

Running in the Cold.

It's hard....but then it's not. 

It's hard to get going, to get up and out the door. I don't run very much outside in the winter--only a few times a month. I don't mind the snow, but I won't run in cold rain (warm rain on the other hand is awesome), and I REFUSE to run on a cold windy day....it's miserable. 

And with little daylight it's hard to get out. 

But.....when I do, I come prepared. Even though I am not a fan of running in pants, I have a pair of running tights that I wear if it's absolutely freezing. They are actually Champion brand from Target that I got a few years ago and they are soooooo comfortable and keep me warm. I usually wear a long sleeved, breathable, water-wicking shirt, or a short sleeved running shirt with a light running jacket over the top. My jacket has sleeves that fold over my hands (also Champion from Target), and I LOVE it. There are some really nice running gloves that don't get sweaty and soggy, but my jacket works just fine. If I do wear shorts, I rub baby oil on my legs which helps with the cold--it sounds weird but totally works. I wear an ear band and I'm good! After about a mile I'm warmed up and don't mind the cold at all.

Music.

I have my music on my trusty dusty little blue ipod shuffle. I've had it for 4 years now and I LOVE it. It's tiny, holds lots of music, and clips right on to my shirt.

I think I am one of very few runners who doesn't have Black Eyed Peas, Rihanna, or crazy beated dance music and such on their ipod. So you may or may not be interested in what I listen to, but here are some favorite upbeat artists on my running list right now:

-Vampire Weekend

-Neon Trees

-Jimmy Eat World

-Something Corporate

-Boys Like Girls

-Jack's Mannequin

-Coldplay

-Fenix TX

-a few Glee songs, yep

-Brand New

-My Chemical Romance

-Foo Fighters

-The Format

-Taking Back Sunday

-The Ataris

Training. 

This is the part you might want to skip over if you are interested in a training schedule. I am terrible at training schedules, and remember my disclaimer? I make stuff up.

I guess you could say I loosely follow a schedule if I am training for something. One I make up myself, as I go, so it will fit into our family/traveling schedule. I run 2-3 times a week, with 1-2 short runs (3-5 miles) and a long run (8-14miles) on Friday or Saturday. I didn't run any races last year besides a few Ragnars, so I didn't have a lot of pressure of exact distances I should be running (another reason I LOVE Ragnar races:) 

If you are just starting out running, or are very new, I do think it would be easier, and great motivation to find some kind of schedule. Just don't get burned out (seriously I think schedules that have you running 4+ times a week are crazy), and if you have to miss a run--don't worry! 

Running should relieve stress, not create it. 

Also make sure you have some kind of cross training and/or yoga on your training schedule.

Runners World has LOTS of training tools (here), and in last weeks post Millie commented that THIS was an awesome couch-to-5k program (I have heard really good things about these!)

Thoughts on marathoning. Pace. Pain. And stuff. 

I was really surprised that I had a few different people ask what my marathon time was....hahahaha, now I'm embarrassed. My marathon time is zero, because I've never ran one. Nope. And I don't know if I want to. You see, I thought I wanted to, and I aaallllmost signed up for one last year, but then I didn't. I thought that's what you're supposed to do if you want to be a "real" "runner". But right now I throughly enjoy running, and I know that if I had to stick to a training schedule (yeah I guess it's a good idea to train for a marathon), I think I'd get burned out. Now this is me personally. I have had some very very close friends who have trained and ran marathons, and loved (or hated) every second, and for a few brief seconds I wish I was there with them. But right now I am happy with finding other kinds of races to run, whether that makes me a "real" "runner" or not.

I have run a handful of 1/2 marathons, with my best time at 1:35. I think a half is a great race, and a really fun distance to run. I am very competitive with myself, and I found that I enjoy myself so much more if I'm not worried about time--so this summer I'm looking in to some different kinds of races and trail runs--just to mix it up and try something new...no pressure.

As far as pace goes....hmmm. I just get out there and run at a pace that feels good. I know people who ran in highschool and college know how to count turnover to figure out where they are at, and that is just more than I want to do (so maybe I am a lazy runner?) If you want to improve your speed, you need to do at least one speed workout a week. 

Here's a little introduction to fartleks (teehee:) for you.

Another way I've found to get faster is to take your dog (if your dog is anything like my dog). She is crazy, therefore she loves to sprint the first mile and a half or so. I hang on for dear life and let her go. It's terrible....but quite the workout I assure you.

Here's the thing about getting faster. It hurts. It's hard. And it doesn't get easier. It turns a fun run, into a run you might kind of wonder why you are doing. It's not easy to run fast, so you just have to decide if it's something you want to do (maybe only sometimes? maybe not at all?) 

If you really want to get better, you really have to push. Sometimes a little pain isn't all that bad....right?

What to eat?

This one varies from person to person....it's all about trying different things to see what works for YOU. 

I have found that I can't eat alot of protein the night before a big run. If I'm doing more than 8 I'll usually have a dinner of whole grain pasta and veggies, or a veggie sandwich. Drink LOTS of water the day before your big run. For pre-run meals/snacks I like

-banana

-banana and pb

-small piece of pb toast

-1/2 an odwalla bar

If I'm running more than 10 miles I'll use a Gu gel. (I think vanilla and orange are the easiest to get down. I freeze mine so by the time I need to use it they're not boiling hot)  I still don't know if these actually help me DURING the run, but I see a huge difference in recovery when I use one. I also drink lots of Gatorade and water after a long hot run.

I have a small Camelback (the kind that straps on your waist) that I take for long runs....and I don't really love it. I would love to hear what you use for water?

Side aches. 

The worst. Thing. EVER. right?? right. They are terrible. But if you pay attention to what you eat and drink before you run, you can lessen your chances of getting them. 

I found the biggest cause of side aches for me is artificial sweetener. 

Luckily, in the past year I have eliminated all artificial sweeteners from my diet, so I run mostly side ache free. I figured it out when I was buying G2--the "low calorie" Gatorade. Every time I would drink it (even the day before I ran) I would get a side ache. 

Drinking or eating too much before (or drinking too much during) can also be a cause of side aches.

If you do happen to get one, here's what works for me. You may have to slow your pace a bit, but get your breathing into a nice rhythm, and synchronize your exhales with your steps (right side ache = exhale when your right foot hits the ground). Keep breathing like this and it should go away soon. 

When to run/Where do the babies go?

In the summer I run early morning (like when the homeless people are still sleeping on the sidewalks, early). This is to avoid heat, so I don't eat up my family's day with running, and so Robby can be home with the kids before work. If it's a week day and Robby has to be to work I'll start around 5:30am--as soon as the sun is up. I also love to run when he gets home from work--it stays light here so long (DON'T RUN IN THE DARK GIRLS!!), that I can usually get a good run in after he's home if I want to. 

Bonus:

Sign up for a race. Why not? What will happen? I met a 60+ year old lady last summer who had run 80+ marathons. If she can do that, you can do one race. Crossing the finish line is the BEST feeling!

Confession: I hate 5ks. Hate them. haha I've ran ONE. Remember the 3 mile mark I told you about? Your body finally stars to warm up, and the race is done. If you are new to running and sign up for a 5k (awesome), but you don't love it, don't give up....it really is a hard distance. If you think you are brave enough to go for the 10k, I think it's a much better distance.

Bring a cheering section. It is so fun to come around a corner of a race and see your family there cheering you on. Your kids will love it, and think you are the coolest mom ever, really.

Don't worry. Seriously, the best thing about running is that you can just go do it. Just like that. Anywhere, Anytime. 

So disregard this post, and just get out and run!


Feel free to add your two cents (or ten dollars!) It's fun to learn from each other.
I'll be posting everyone's awesome tips and tricks on my fb page (here)