StrengthRunning is a great blog by Jason, a 2:44 marathoner and running coach – and all around nice guy. Strength Running is a great source for getting tips on how to run easier and race faster, avoiding injuries and find that extra inspiration that keeps you running.

You can find here my article about the importance of fit titled “How to Choose Running Shoes: If the Shoe Doesn’t Fit, Don’t Wear It”.

Jason will soon be writing an article here on runningshoesguru.com so stay tuned!

Brooks Wear Tester Logo

According to Brooks’ Wear Test Team, every shoe is tested throughout the development process. One such test is to provide the footwear to runners (or “Wear Testers”) so that they can run in the shoes and provide Brooks with feedback! Brooks uses Wear Tester feedback to make sure that the shoes have been tried by runners and are up to the high standards Brooks sets for new products.

Wear Testers are selected based on criteria such as shoe size, current favorite training shoe, type of gait, and occasionally weekly mileage and body weight. Great Wear Testers are runners who can identify what he or she likes and dislikes about a shoe—this includes everything from the color and design to the fit and feel of the shoe.

According to our Wear Test Team, “Wear testing is about making our product the best it can be. It is about testing product we are considering presenting to the market…We ask for feedback multiple times during the testing periods and usually adhere to a strict timeline of due dates. Wear testing is one piece of the puzzle in the long process of creating, tweaking and refining product before it is market worthy.”

Want to become a Wear Tester? Check out www.BrooksRunning.com/weartest for more information. Unfortunately, due to customs requirements and restrictions, Brooks is unable to ship testing products internationally, and therefore Wear Testers must reside in the US.

Rome Colosseum by Night

The thing is, throughout most of history men and women went barefoot. The annals of great literature generally don’t mention people’s aching feet, so I can’t help but assume it wasn’t much of a problem. People ran down their prey on foot, women did all kinds of back breaking labor around the home unshod. Finally, and perhaps most applicably, thousands of ancient men crossed entire continents on their bare feet, and were still in good enough shape that they could fight when they arrived at their destination. I’m specifically talking about Roman soldiers.

These guys were hardly coddled, and they didn’t want to be. In fact, they’d be insulted if they were fed a diet of anything other than plain wheat, which they knew as frumentum. Wheat was thought to be good and pure, and the only nourishment fit for Roman soldiers. It symbolized to them how different they were than Barbarian hordes, who would devour meat and guzzle alcohol even before battle. Roman soldiers strove to be ice-cold and calculating in everything they did, like machines. They resented any kind of perceived pampering.

Needless to say, tromping thousands of miles over ice, rock, and jagged land would not have been mentioned. In fact, before a Roman soldier had even begun his tenure, he had a long barefoot journey ahead of him. Once he’d taken his oath to join the army, he had to go back home to prepare to leave. This would have been on foot. Afterwards he had to journey once again, by himself or perhaps with a few neighbors, all the way to the actual war. Often soldiers would gather again at a port so they could leave from there to do battle.

Roman soldiers kept themselves sequestered from the towns. They stayed in military camps–again, this served to separate them from the Barbarians, who would flop down where-ever they were and sleep on the naked ground–presumably the soldiers would have practiced all sorts of war games and races to entertain themselves during their journey. Again, this would all have been on rations of wheat and done entirely on bare feet.

When the soldiers arrived at their destination they would have immediately thrown themselves into battle, carrying heavy armor through battle fields which were no doubt littered with bones and sharp metal. Certainly some people’s feet would have been injured, but after traveling barefoot for so long through so much different country, the soldiers would have developed very touch callouses. Their feet and legs would have been much stronger and more powerful for the extra training. After all, Romans were one of the greatest powers of the ancient world. Their men had to have been some of the greatest warriors that ever lived.

Fast forward to present day. We live our lives scooting back and forth from car to office, office to car, car to grocery, etc. We exercise several times a day for a total of only hours a week–and we fret about damaging our feet and legs by subjecting them to vigorous pounding in expensive, cushioned shoes. We fret with good reason, of course, because we’re always getting sports injuries. The vast majority of Roman soldiers must have been uninjured for them to win so many battles. This is what makes me think there must be something to going barefoot, or very nearly so, by wearing Vibrams or any other barefoot shoes. Our bodies are perfectly capable of going very long distances, and they know what to do, if we’d only let them. When we wear cushioned shoes or shoes with heels, we throw off the delicate alignment of our spine and legs; we overstrain ourselves. I think it’s high time we put some faith in Mother Nature again. If we can’t exactly kick off our shoes, at least we can wear ones which simulate a natural stride, and reduce injury and strain.

Article by Thomas

The FlexMassager's free-moving spheres allow for deep, targeted pressure on sore muscle groups.

Strenuous exercise and high-intensity running yields to many a sore muscle that no amount of stretching, icing, or medicating can alleviate. Not only frustrating, sore and cramped muscles can force athletes to miss workouts or underperform when it matters most. As a result of these demands, there are many excellent options available for getting deep-tissue relief while recovering from big workouts—ranging from massages, to foam rollers, and hand-held units that help work out difficult knots and muscle cramps. Many runners have also come to rely on these tools as a pre-workout method of getting limber, adding the tools to their warm-up repertoires. The FlexMassager is a small, hand-held device which offers a unique twist on the massage stick, combining portability, flexibility, and contoured pieces which seek to alleviate aches and pains through deep-tissue massage.

There is a growing market for massage tools geared toward endurance athletes, with many models adopting a rigid, stick-shaped handle composed of rotating wheels which run over aching muscles to break apart lactic acid buildup after strenuous exercise. These devices allow runners to roll out aches and pains by pivoting the device over muscle groups, easing soreness and hastening the recovery process. While these products provide enormous benefits, they can be difficult to pack for pre- and post-run use, and may not reach all muscle groups equally. The FlexMassager provides a unique rope design which allows for greater portability than a rigid massage stick. The rope also allows the individual massaging units to contour and shape around difficult muscle groups, targeting specific areas by wrapping around sore areas for greater access. The handles also serve a dual purpose, allowing runners to stretch calf muscles by placing the foot within one of the handles while pulling on the other end—an added bonus on top of other therapeutic benefits.

The FlexMassager's free-moving spheres allow for deep, targeted pressure on sore muscle groups.

Another key difference between the FlexMassager and massage sticks is the varied shapes of the massaging beads within the main rollers on the device; the standard design of other products contain uniform, circular rollers while the FlexMassager has two differently-shaped beads. This difference provides a beneficial experience in large and small muscle groups—a massage on the quadriceps feels remarkably different than a calf massage, which can help work muscles more deeply than a uniform design could achieve. This flexibility proves especially useful when massaging muscles surrounding the Achilles tendon and the plantar fascia, helping to alleviate tenderness in supporting muscle groups.

Among the varied design differences between the FlexMassager and other massaging products is the inclusion of two large, spherical rollers on either side of the device. The free-moving balls allow for deep muscle penetration, allowing a user to pinpoint specific cramps or sore spots within greater muscle groups. These elements stood out as a great inclusion on the device during use for this review, allowing runners who sampled the product to pinpoint specific muscles with ease.

Overall, the FlexMassager proves itself as a great option for a portable, lightweight, no-nonsense massage device which is easy to pack and highly-effective. The rope design allows runners to work out leg cramps without taking up space, and the massaging balls help pinpoint tricky muscle aches. Since the device is portable, however, some runners may feel that the FlexMassager is too small to reach all muscle groups in a single pass. Additionally, the rope design creates less overall pressure than a rigid stick model. These complaints are minor, however, and do not adversely affect the enormously-positive benefits the FlexMassager provides. Retailing for $29.95, the product is highly-recommended for runners and athletes of all stripes, either as a go-to massaging unit or as a portable supplement to foam rollers.

By Brian O’Connor

One of the most admirable qualities of a distance runner is ambition. Beginners often start thinking about running their first 10k within months of discovering the pleasures of running. And sometimes, those who have just run their first 10k immediately start planning for their first half-marathon or marathon.

I first noticed this pattern in the 1980s, when road running boomed and millions of people discovered our sport. As publisher and editor of Running Times magazine at that time, I received many reports of men or women who took up running and, within a year, completed a marathon.

To run a marathon within a year or two of taking up running is unquestionably a remarkable achievement. And the stories of people who did that were usually stories of memorable, exhilarating, milestones in the runner’s life. Often, they were “once-in-a-lifetime” experiences.

But that “once –in-a-lifetime” aspect often turned out to be a misfortune, for many—and still does, today. If you ramp up your training for that first long race too fast, you may be able to go the distance on race day, but at a cost to your future enjoyment of the sport. It takes time to build strength and endurance to levels that can actually be sustained for long-term enjoyment, and for most people it takes longer than a year or two.

Back in the 1960s, when I first got into road running, most runners would run 5- to 8-mile races for several years after high-school and college cross-country, before attempting a marathon. But when they finally did go for that mythic 26.2 miles, they’d be strong enough to run marathons for many years.

In the last couple of decades, as many of us have become more impatient and demanding of quick rewards, runners who ramped up their distance too fast have had much higher likelihood of the marathon being a physical ordeal. And even if the achievement was memorable, the runner has often concluded, “I’m glad I did it, but once is enough!” The exhilaration of the finish has too often been undermined by extremely sore calves or quads, blistered feet, and physical depletion that lasted for days or weeks. Too often, it has ended in premature “burnout.”

If you’re thinking of going for a longer race than you’ve done so far (whether it be a half-marathon, marathon, or ultra), by far the best way to prepare is to increase your training very, very gradually. The real goal for the big day not to have a once-in-a-lifetime experience, but to be the start of a many-times-in-a-lifetime endeavor that will become even more rewarding as the years go by.

You can read more about Ed and his extraordinary running life at his blog: endurance and sustainability and please feel free to interact with him!

It goes without saying that runners know how to push through pain—cramps and discomfort can strike from head to toe. The following is a summary of common aches and pains by body region, with each section of containing tips on preventing discomfort before it starts, and alleviating symptoms after they’ve settled in. As with all injuries, it is important to seek the advice of a licensed physician before taking on additional mileage, whenever injury symptoms make daily activities difficult, or when aches and pains do not improve within 48 hours.

Head and Shoulders

Heat Exhaustion, Heat Stroke, and Dehydration

One of the most common concerns attributed to warm-weather running is heat stroke and dehydration. Heat stroke occurs when the body’s metabolic system cannot dissipate heat fast enough, causing the core body temperature to elevate above safe levels. Heat stroke is commonly brought on by dehydration, which is a result of a body not being able to produce enough sweat due to a lack of fluids. When dehydrated, the body cannot sweat fast enough to dissipate heat, causing dizziness, headaches, faintness, nausea, hallucinations, and shortness of breath. During the heat of summer, heat exhaustion and heat stroke become more likely as runners hit the streets in spite of climbing temperatures. In some cases, heat stroke can mimic the symptoms of a heart attack.

To combat heat stroke, heat exhaustion, and dehydration, runners should:

• Consume plenty of fluids (with a heavy emphasis on water and electrolyte sports drinks post-run)
• Plan runs for sunrise and/or sunset
• Keep slower paces than usual. As temperatures rise, the body requires a few weeks of acclimation before regular exercise can resume.

Shoulder and Neck Cramps

As with many cramping issues, shoulder and neck muscle cramps are usually the result of a change in form or posture. When runners are training through soreness, breaking in a new pair of shoes, or altering their stride (either consciously or subconsciously), muscle groups throughout the body contract in new ways to counterbalance the different forces of a different running style. Though uncomfortable, cramps are typically acute and will dissipate after activity if tended to properly.

To combat these aches and pains, runners should:

• Establish and follow a thorough stretching routine, as stiff muscle groups can pull upon other sets of muscles when not warmed up properly before exercise
• Work on form and posture, as good form and straight posture can alleviate shearing forces (the source of most muscular and joint pain) from affecting the body.
• Consume plenty of liquids throughout the day, as hydration alleviates many cramping and soreness issues resulting from endurance activities.

Chest and Torso

Note: It is essential that any runner experiencing chest pain and/or numbness of the extremities call an ambulance and cease activity. Beginners and veteran runners alike could be susceptible to heart conditions including heart attacks and congenital defects. If a newcomer to running has a history of heart conditions, a training plan should only be considered after discussions with a doctor.

Side Cramping and Side Stitches

Side stitches are among the most common aches and pains faced by runners. Side stitches are an intense, acute pain felt under the lower ribcage. While the cause for side stitches is still undetermined, it is possible to prevent symptoms through controlled, rhythmic breathing and proper stretching.

To combat side stitches, runners should:

• Build endurance at slower paces. Side stitches are typically a symptom of going too hard, too quickly and can be alleviated by slowing down until pain subsides.
• Practice consistent breathing techniques. Timing breaths to occur on the left foot can prevent right-side cramping in many runners. By coordinating inhalation and exhalation with footfalls, runners can prevent side-specific muscles from over-stretching during respiration
• Build core strength—upper-body exercises such as crunches can make muscles more resilient and less prone to cramping
• Ensure that their torso is included in pre-run stretching. Yoga poses focusing on the chest can prevent cramping before it occurs, and provides an excellent opportunity for cross-training.

Nausea and Gastrointestinal Distress

It has been said that a runner earns his or her stripes when they’ve dealt with stomach cramps, intestinal discomfort, or what is referred to affectionately as “the trots.” Eating too close to running, eating too little prior to a run, and going out for unexpected distances can create stomach issues for many runners. Preventing stomach cramps – and much more severe stomach issues – can be as simple as altering eating schedules or changing foods before running.

To prevent nausea and gastrointestinal distress, runners should:

• Stick to plain foods prior to running. Many runners will find a light breakfast which has not caused previous stomach problems and stay with it. While variety is the spice of life, a runner’s stomach thrives on routine.
• Avoid dairy products. While this may not be true for all, some runners find their stomachs are less-equipped to tackle complex dairy enzymes during a run, which can lead to stomach gas and diarrhea.
• Drink plenty of fluids. A common cause of diarrhea is dehydration, which then compounds hydration issues due to further fluid loss. Make sure to drink plenty of water and sports drinks when necessary.
• Avoid artificial sweeteners. Zylitol and other sugar substitutes have been known to cause intestinal distress in some runners.

By Brian O’Connor
Photo Courtesy: Paul Holloway

Sof_Sole_CoolMax

By Brian O’Connor

Ever since I began running, I’ve been obsessed with picking the right socks for the job—thin socks for hot summer days, heavy wool pairs for bitter winter mornings, and even the occasional $15-a-pair number for long distances and races. While some people love to experiment with different shorts, shirts, or watches, I’ve been on an unending quest to find the perfect pair of socks that don’t cost as much as my shoes themselves. With that in mind, I gave the Sof Sole CoolMax Runner socks a two week test, running over my favorite dirt paths, trails, and a stress test at last month’s Queens Half Marathon in New York City. Imagine my surprise when I found a lightweight, durable sock that held up to every conditions I threw at them—all at a price that doesn’t induce cringing at the cash register.

Many runners can attest to how difficult it is to find a running sock which holds up during workouts of all lengths and intensities. Some pairs are great for short distances, but lead to blistering as runners go the extra mile; other pairs provide dependable support, but don’t allow feet to breathe during endurance running. Lastly (and most frighteningly), some models promise support and durability only to leave feet exposed to blisters, mud, and excess moisture.

Realizing that socks should be tailored to specific workouts, Sof Sole has introduced a line of offerings for runners based on their activity: trainer socks for cross-training, moisture-wicking running socks for moderate to long distances, lightweight socks for speed and high-heat workouts, and anti-friction models for runners prone to hot spots and blisters. By creating exercise-based models, runners are able to cater their footwear to their workout and can choose comfort and breathability based on activity.

Sof_Sole_Sock_Review_Photo

During my weekly training, I found that the CoolMax Runner sock matched comfort with performance, providing adequate cushioning and support for the bottom of my feet while permitting feet to breathe. The base of the sock provided durable cushioning for long and short distances, keeping my feet as comfortable through the final meters of a half-marathon as they were at the midway point of a three-mile trail run. In addition to comfort, the model’s mesh venting promoted breathability even during the hot, humid conditions of summer. The snug yet flexible fit of the model promoted movement without reducing support—providing arch relief and reducing slippage even after hours of activity.

Put simply, the CoolMax Runner provided dependable performance when it mattered, holding up to the pressures of a half-marathon when other socks failed me in the past. Additionally, the low price point of the CoolMax runner provides a tremendous value for the quality of the product, matching the comfort and overall experience of a $15 pair of socks during comparable conditions. Priced at under $10 for a three-pack, Sof Sole has created a product which provides the benefits of an expensive sock that remains affordable enough to buy in multiple pairs.

The CoolMax Runner sock provides an excellent experience for the price. The sock holds up during trail running, road races, and cross-training—remaining comfortable during exercises of any length or duration. In a world where socks can cost nearly $20 a pair, this model stands out as an inexpensive yet incredibly reliable option for distances and terrains of any shape and size. The CoolMax Runner is a particularly well-suited option for minimalist runners, providing comfortable support without adding weight or bulk, but the model would be a great fit for runners of any persuasion. At its current price point and design, the CoolMax Runner may well put my quest for the ideal sock to rest.

we thanks the nice folks at SofSole for sending us these socks to try. This did not influence this review, written after intensely run in them!

Runner's Daily Complete Vitamin

By Brian O’Connor

Sticking to a consistent workout schedule can provide tremendous health benefits, but as many runners can attest to, it can be difficult to make sure that a day’s worth of vitamins and minerals are accounted for within a conventional diet. Additionally, some researchers proclaim that running can boost the level of free radical cells within muscle tissue—leading to soreness and potential injury. While there are many options to ensure that one gets enough vitamins and minerals on a daily basis, many runners rely on multivitamins to bridge any deficiencies.

With the physical demands of running in mind, Siren Laboratories has created the Runner’s Daily Complete multivitamin—a mix of vitamins, minerals, and supplements designed to provide health benefits that complement the active lifestyle of an endurance athlete.

Runner’s Daily Complete contains conventional vitamin ingredients as well as specific supplements which some studies have linked to performance benefits for endurance athletes: glucosamine, chondroitin sulfate, lycopene, selenium, and chia seeds are but a few additional ingredients included in the multivitamin that are being researched for their effects on joint and muscle health. Containing over 38 active ingredients, the vitamin is larger than many conventional offerings, but is still easy to swallow—leaving no aftertaste or discomfort as is common with other vitamins of its size. For runners looking to supplement their current diet, Runner’s Daily Complete Vitamins are a viable option as they contain a full range of useful ingredients to help athletes meet the demands of endurance activities. The vitamins include the following ingredients:

Vitamin A
Chromium
Vitamin C
Potassium
Vitamin D
Chia Seed
Vitamin E
Decaffeinated Green Tea Extract
Vitamin B1
Rhodiola Rosea Extract
Vitamin B2
Co-Enzyme Q10
Vitamin B3
American Ginseng Extract
Vitamin B6
Ginkgo Biloba Leaf Extract
Folic Acid Glucosamine
Vitamin B12
MSM
Biotin
Chondroitin Sulfate
Pantothenic Acid
White Willow Bark Extract
Calcium
Bromelain
Magnesium
Turmeric Rhizome Powder
Zinc
Quercetin Dihydrate
Selenium
Boswellia Serrata Extract
Copper Ginger Rhizome Powder
Manganese
Lycopene
Cordyceps Sinensis
Royal Jelly

All things considered, Runner’s Daily Complete Vitamins provide a powerful mix of minerals and nutrients to help runners keep a balanced and healthy diet, packing a punch in a daily vitamin tailored especially for the demands of endurance athletics.

Find more info here: http://www.runnersdailycomplete.com/index.html

The series kicked off along the Pacific Ocean in Santa Barbara, CA, then moved east along the Rocky Mountains in Boulder, CO. This year, the series will continue in Minnesota, Michigan, Colorado, Tennessee and Texas.

Barefoot running has been gaining attention recently as studies have shown that it can help to prevent injuries, improve running form and correct common biomechanical issues that lead to lower body pain and ailments.

“You don’t have the cushioning of the shoe so you are much more aware of your form and tend to land a little softer,” said Lauren Jones, co-founder of the Merrell Naked Foot 5K. “You can’t have bad form when running barefoot or you will really feel it and may injure yourself. Running barefoot forces you to correct those common mistakes runners make like over striding and heel strike, which running shoes actually reinforce.”

The Naked Foot 5K encourages shod runners to compete against barefoot runners, adding a level of competition and making an effort to earn their respect.

“Besides injury prevention, aren’t we preaching how we are running smoother and faster bare?” said co-founder Scott Jones. “ If runners start going bare more often and we start seeing respectable times, this ‘trend’ will take off even more than the prevention pitch we have been giving in every lecture, clinic, and blog around. So let’s embrace shod runners at these events, and challenge them down the home stretch. That in the end is the difference in asking for respect and earning it.”

Register online or learn more about the benefits of barefoot running at www.thenakedfoot5k.com.

In addition to the 5K, the event includes fun activities for the entire family: a FREE kids fun run, one-mile race, foot massages, foot painting, Tarahumara barefoot games, green/healthy living vendors, prizes and more. On the day of each event,

The Merrell Naked Foot 5K will be collecting gently worn footwear and donations for Soles4Souls. These donations will be shipped to victims of natural disasters or people living in extreme poverty. It is estimated that Americans have 1.5 billion pairs of unused shoes lying in their closets.

“We can use the shoes taking up space in your closet to change the world one pair at a time,” said Wayne Elsy, Founder and CEO of Soles4Souls. “We need our partners across the U.S. to ‘STEP UP’ and get behind our call for action. It’s one of the simplest yet most profound gifts you can make, because it will greatly improve someone’s life in the most difficult of times.”

About Soles4Souls® Soles4Souls is a Nashville-based 501(c)(3) charity that collects and distributes shoes to people in need. Since 2005, Soles4Souls has distributed more than 5.5 million pairs of new and gently worn shoes and is currently donating one pair every nine seconds. These shoes have been distributed to people in over 125 countries including Kenya, Thailand and the United States. Visit www.giveshoes.org for more information.

About The Merrell Naked Foot 5K Founders Scott and Lauren Jones refer to themselves as “barefoot moderates.” They run about ten percent of their weekly training miles barefoot because they love the feel and the impact on their form and strength, but recognize that there is a time and a place for a good pair of shoes too. Scott is an exercise physiologist and former collegiate athlete and Lauren earned her degree in exercise science. They understand the biomechanics of running and how barefoot running can help improve running form and prevent common running ailments. They started The Merrell Naked Foot 5K, the first national barefoot running series, as a unique event to make people curious.

In my 54 years of competitive running (so far), I have encountered quite a few misconceptions about running and age. Here are the two big ones:

“Running is for the young”

When I first joined my high-school cross-country team in the 1950s, it was widely believed that a runner peaks in his early 20s and is about ready to retire by age 30. A guy who was still running his 40s was considered exceptional. (I say “a guy” because in those days almost no girls or women were running.) And to keep competing after age 50 was regarded as foolish—too risky for the heart, knees, and back!
We now know that many men and women can (and do) run serious distances (10ks, marathons, ultras) in their 60s, 70s, and even 80s, with significant overall benefits for vitality and health. I recall one case in which a 60-year-old man entered America’s largest ultramarathon, in which ultra teams from the U.S. Marines, Army, and Navy were competing. The 60-year-old outran 28 of the 35 young military runners—even though he was slower than he’d been years earlier. While all of us will inevitably get slower as we get older, that doesn’t make us any less able to experience the pleasure and vitality we get from running. A slow, older runner is just a different animal than a young one, not any less capable of enjoying the rewards!

“Kids should not run long distances.”

Although we now accept the idea that continuing to run as you get older is more than OK for most people, our society has become hesitant about letting kids run long distances when they are “too young.” But what’s too young? Many years ago, a major Baltimore newspaper reported the story of a three-year-old girl who regularly ran 10 miles in a city park with her father. And in the 1980s, a nine-year-old boy named Wesley Paul ran under 3 hours at the New York Marathon—recording a time that most adults can only dream of. But then, in later years, health experts began having concerns about parents putting too much pressure on young kids. Experts worried that hard training at an early age might interfere with a child’s physical development, or cause psychological burnout. That kind of concern may have been warranted, if it meant cautioning adults not to push kids too hard. But it did not mean running long distances is physically harmful to children, if they run at their own speed under their own motivation.

From all the reading and observing I’ve done over the past half century, I’d say the worries about kids are mostly unwarranted, just as the worries about older runners once were. The nine-year-old who ran sub-3 at the New York Marathon is now in his 30s, and last I heard was still running and enjoying it. Of course, at any age, we runners have to be smart about keeping things in balance, not ramping up the mileage too fast, not trying to do what you’re not well trained for. But with intelligent practice, here’s the bottom line: Running is natural for the human species—at any age.

You can read more about Ed and his extraordinary running life at his blog: endurance and sustainability and please feel free to interact with him!

Malaria No More, a nonprofit dedicated to ending malaria deaths in Africa, is a Bronze Level Charity Partner with the New York Marathon, and has 10 marathon entries still available for runners raising funds to support our prevention programs in Africa. There are also 11 entries remaining for the 36th Marine Corps Marathon in Washington, D.C. For more information or to reserve your spot, contact Richard@MalariaNoMore.org or visit http://www.malarianomore.org/what-we-do/join-marathon-help-make-malaria-no-more.

Despite what certain fad diets would have believe, runners are not like average people. Runners need more calories, proteins, and carbohydrates. Runners need more nutrients in general. In fact, if you’re a runner and want to lose weight, following a low-carb diet and other spin offs will leave you hungry, tired and discouraged.
As a result, runners with weight loss goals need to follow a diet that’s specifically tailored to meet their specific needs; a nutrition plan that can help them lose weight while at the same time, keep running performance soaring. That’s the runner’s diet.

The runner’s Diet

The runner’s diet is specifically designed to help you settle on the exact amount of calories you need to maintain or lose weight without sacrificing energy and training performance. The runner’s diet is not about depriving yourself of valuable nutrients or starving to death. This diet is about eating the right calories, proteins and carbohydrates, at the right times and in accordance with your current running goals and plans.

This diet is comprised of 3 main components: Carbohydrates, proteins, and fats. Most guidelines recommend a 60-25-15 eating plan, where the bulk of your calories comes from carbohydrates, 25 percent from proteins, and 15 percent from fats. However, each person is unique and has different needs; hence every runner may respond better to somewhat different proportions. The 60-25-15 is not written in stone. You can use your creativity and figure out what works the best for you. Just make sure that carbohydrates make up about 50-70% of the total daily calorie intake.

Why Carbohydrates?

Runners need more carbohydrates since they’re the main source of energy while running. Carbs are the main source of glucose, a sugar that our bodies use as fuel. Therefore, if you don’t have enough glucose stored on your body, you’ll literally run out of fuel while running; hence your running performance and enjoyment will suffer greatly. No energy in the tanks leads to mediocre running routine and results. On the other hand, keeping your carbs intake high will boost your energy levels and improve your workouts. Hence, you’ll burn off more calories and lose weight.

Nevertheless, all carbs are not created equal. There are the good carbs and the bad ones. The type of carbs you consume will make al the difference. And to lose weight effectively, you need to opt for the good type. Here’s a quick guide to choosing the right ones:

The Good Carbs
Also know as complex carbohydrates (starches), the good carbs take a longer time to be digested and are high in fiber and nutrients. These nutrients are easily converted by the digestive system to fuel that can be used by the muscles for the training. Thus good carbs are an excellent source of energy for longer endurance running workouts. Here are some of the main healthiest sources of complex carbs: Starchy Vegetables; Whole grains; Yams; Nuts; Seeds; Lentils; Beans (pinto, black, kidney); Legumes; Fruits; Some dairy products.

The Bad Carbs
On the hand, bad carbs—also know as simple carbohydrates—come from sources like table sugar, cakes, soda, energy drinks, candy, etc. Simple carbohydrates are easily broken down and quickly absorbed by the body. Therefore, they will increase your blood sugar levels swiftly and provide you with a quick hit of energy followed by a crash, this leads to hunger pangs thus overeating. Therefore, you should keep your simple carbs consumption at bay since they do not provide with sustainable energy and are more easily stored as body fat.

However, overeating leads to weight gain, regardless of the type of carbs you eat. Therefore, keeping track of your calorie intake and moderation are the keys to weight loss without sacrificing energy or running performance. However there is no magic pill. Take your time and set realistic goals.

Article by David Dack

5. Spirit of the Marathon

Spirit of the Marathon

Spirit of the Marathon provides a unique, compelling view into the training and drum-up to the Chicago Marathon. For professionals Deena Kastor and Daniel Njenga, the event holds the promise of increased stature in the professional running circuit. For Ryan Bradley, the marathon holds the opportunity for him to qualify for Boston. Lori O’Connor, a first-time marathon runner, the race embodies the challenge of the unknown. For Jerry Myers, a 70-something veteran of long distance running, the event holds the opportunity to continue following his passion. Leah Caille runs the race as a newcomer to the sport, taking on her first marathon after a painful divorce. By juxtaposing the diverging stories of each runner, Spirit of the Marathon demonstrates how races bring together people who all strive to accomplish differing goals within a singular event: for some, a marathon is an opportunity to win prestige and sponsorships, and for others the event is as much a challenge for the mind as it is for the body.

4. The Loneliness of the Long Distance Runner

The Loneliness of the Long Distance Runner

Based off of Alan Sillitoe’s short story, The Loneliness of the Long Distance Runner recalls the story of a rebellious youngster named Smith who finds comfort and security through his running skills while attending classes at a reformatory school after stealing from a local bakery. Running provides him with moments of quiet reflection to consider the choices he made—and the choices made for him—that led him to the borstal prison in which he finds himself. The film is set in a grim, early 60s Britain and brings to light the class struggles which mark the tenor of the decade throughout the country. The boy, echoing his dismal surroundings, struggles with his own choices as well as his status as a prized athlete within the borstal—forcing him to choose between acceptance and authenticity. Sillitoe’s story seeks resonates with people of all stripes: runners can relate to the sense of peace and reflection provided by solitary runs, while non-runners can relate to the challenges we all face to our moral integrity on a daily basis.

3. Run for Your Life

Run for Your Life

Run for Your Life chronicles the early stages of the New York Road Runners club and its eccentric, prolific founder Fred Lebow. Emigrating from Europe, Lebow helped organize the small, tight-knit long-distance running community in New York City to create some of the first organized races within the metropolis. Beginning with a humble 55 runners in the inaugural New York City Marathon in 1970, Lebow helped to make the event a cultural and athletic institution within New York’s burgeoning running scene. Overseeing the New York City Marathon from its humble roots, through to its expansion across each of New York’s five boroughs, and then on to its legendary status as a premier running event worldwide, Lebow cemented his status as a legend within the running community in New York City and beyond. The documentary features interviews with Lebow’s colleagues, founding members of New York Road Runners, and archival press material culled before Lebow’s death in 1994. While the film chronicles the work of Lebow, it also features a rich and compelling view into a New York City gripped by economic stagnation, crime, and decay—using the marathon as a metaphor for urban revival.

2. Chariots of Fire

Chariots of Fire

This seminal, four-time Oscar-winning film retells the story of British sprinters Harold Abrahams and Erick Liddell during the 1924 Olympics. With Abrahams running to overcome the Jewish prejudices he faces, Liddell dedicates his running as a Christian to the glory of God. The movie chronicles the adversity each runner faces in regard to their faith: Abrahams uses running to gain respect in a culture where he is not completely accepted, while Liddell rekindles his connection with God through running—while experiencing challenges and setbacks due to his devotion to his faith. Using running as a powerful metaphor, the movie examines the varying factors that motivate people to seek greatness in daily life, using running as a method of examining the human condition. The film demonstrates the uncanny ability of sport to help individuals overcome personal setbacks as well as the promise that athletics has to break social and cultural barriers.

1. Fire on the Track: The Steve Prefontaine Story

Fire on the Track: The Steve Prefontaine Story

While the biopic Prefontaine may be the better-known film (and is a fantastic, critically-acclaimed film within its own right), Fire on the Track provides a firsthand account of the running legend’s life, accomplishments, and struggles through interviews with his family, coaches, colleagues, and Prefontaine himself. Known for his brash, outspoken, and larger-than-life attitude, Prefontaine has become a legend in distance running since his rise to prominence in the 1970s. The documentary focuses on Prefontaine’s 1972 Olympic trials, culminating in his heartbreaking loss in the 5,000 meter event at the Munich games. Narrated by Ken Kesey, author of One Flew Over the Cukoo’s Nest among other works, the film brings to life the legend of Prefontaine in an accessible and poignant light. For viewers interested in a linear, story-based view into the legend of Prefontaine should also pursue the biopic Prefontaine, released in 1997. The movie provides an account into the famous runner’s life that was formed and envisioned by his parents, providing a compelling glimpse into his life, legend, and untimely death.

Article by Brian O’ Connor

Unfortunately, due to our continuing desire for hard and fast rules, that myth was replaced by a new rule, epitomized by what I heard an official shouting to us over the PA system before the start of the New York Marathon one year: “Drink, drink, drink!” The new rule was that a runner should hydrate as much as possible in warm weather. But that rule, too, turns out to be a myth.

Heat Myth #1: The more you drink, the better.

While you do need to keep hydrated, it’s possible to get too hydrated. A few years ago, a young runner died at the Boston Marathon, and the coroner’s report said the cause was a cascade of medical events precipitated by excessive fluid intake. Another time, one of America’s best ultrarunners, Don Choi, had to be helicoptered out of the Western States 100-mile because he’d drunk too much water and been stricken by hyponatremia. You need water, but not so much that you get bloated.

Heat Myth #2: If it’s hot, you need salt.

Well, not exactly! You do need electrolytes, which include potassium and magnesium as well as sodium (salt) for muscles to work, and if you sweat out too much of your mineral supply you can find your muscles failing. But the electrolytes need to be dilute enough to be assimilated by your body while you’re running. It’s best not to take salt tablets at all, but instead to take electrolyte capsules formulated specifically for running. And that’s only if you’re going out for a fairly long time or distance. If you’re going out for a three-miler, the minerals already in your blood from the food you ate last night should be more than enough.

Heat Myth #3: People just aren‘t born to run in heat the way a lot of other animals are.

Wrong! We now know that humans have about the best capability of any animal on Earth to run in heat. A human has a uniquely efficient cooling system—bare skin, which is both a radiator and a conduit for evaporative cooling via sweat and for convective cooling via the “breeze” effect of skin moving against air.

What it all adds up to is that you don’t need to be afraid to run on a hot day if you use good judgment. Keep adequately (but not excessively) hydrated and supplied with balanced electrolytes, make sure you’re sweating enough and have enough skin exposed to have evaporative cooling, and know that you can handle this better than a woolly mammoth or wolf.

Ed Ayres publishes the blog http://enduranceandsustainability.blogspot.com

1. iMapMyRun (free)

iMapMyRun Screenshot

2. Adidas miCoach (free)

miCoach Screenshot

3. runtastic (Lite Version: Free; Pro Version: $5.99)

Runtastic Screenshot

4. Endomondo (Lite Version: Free; Pro Version: $3.99)

Endomondo Screenshot

5. Greattrainer (Free)

Greattrainer Screenshot

Saucony - Find your Strong

An inspiring video is Saucony first-ever national TV campaign. It’s quite nice and invites you to find your Strong through Running. Here it is:

Achilles

Achilles tendonitis

This condition is caused when the Achilles tendon, found behind the ankle, gets inflamed or irritated. This is a common injury when the tendon is over-used, such as through running, particularly in those previously unused to such exercise.

The two most common reasons for a person to suffer from Achilles tendonitis are a lack of flexibility or overpronation, where the foot bends too much in running and tends to go to the side, stressing the tendon so that if becomes inflamed.When the tendon is inflamed it swells and becomes painful. There may also be slight tears which occur in the Achilles tendon too; these tears make a rupture of the tendon more likely. The pain of Achilles tendonitis can be felt at any point over the tendon, but is most likely to be felt just above the heel. The ankle may also be stiff and redness and heat may be felt. Upon touching the area, you may feel a lump, if scar tissue has formed over the Achilles tendon.
Achilles tendonitis is most often caused by over-exercising tired and stressed muscles, perhaps through working out on muscles which have not been warmed up properly, or by increasing the distance you run too dramatically. Too much speed running or hill running can also help to create Achilles tendonitis. Pain is usually felt early on in these activities as the Achilles tendon becomes stressed.

Running shoes which have inadequate flexibility can add to the strain on the Achilles tendon too, so it cannot stretch properly and instead becomes twisted and stressed. People whose running gait makes their foot rotate too far inwards are also particularly prone to developing Achilles tendonitis.

Treatment for tendonitis, because it is usually caused by over-exertion is, first and foremost, rest. Anti-inflammatory medications which are readily available over the counter can reduce the swelling and pain and ice packs should also be applied to the affected area over the Achilles tendon at the back of the calf. Massaging your leg with arnica or an anti-inflammatory gel can also help the condition, especially if you can feel a knotted area on the tendon. Three times daily massage away from the hard area all the time, in circular motions will help. Otherwise, keep the leg elevated and rest it until the hard nodule is gone and can no longer be felt at all. After this point, gentle stretching exercises will help to reinstate flexibility in the Achilles tendon. You should refrain from running until you can once again do heel raises comfortably. Weight bearing exercises are to be avoided but swimming can be helpful to your recovery. Be patient, because with Achilles tendonitis, this can take 6-8 weeks. However, if you feel that treating yourself is not creating improvement within 2 weeks, you should seek medical advice.

To avoid a recurrence of Achilles tendonitis, you should do some training aimed at strengthening your Achilles tendon. You should also perform stretches and warming up routines thoroughly before any running activity, to protect the tendon from further damage.

Achilles Tendon Rupture

Tendon which attaches the calf muscle to the heel can actually rupture, rather than being merely strained. This is a particularly common injury in people who are not used to exercising and who therefore have little or no flexibility in their Achilles tendon. When the tendon is stretched too far, there ma be a sharp pain, experienced as a snapping or popping, when it ruptures. It can feel like you have been kicked in the back of the heel. Swelling and bruising is common, as is difficulty in pointing the toes.

People taking Fluoroquinolone antibiotics, such as for respiratory infections, urinary tract infections, and other bacterial infections are particularly susceptible to ruptures of their tendons, although it is not clearly identified why this should be so.

If the Achilles tendon ruptures, the most common treatment is surgery to attach the tendon back into its normal position once more. However, several months of having the leg in a cast may be an option to correct the Achilles tendon rupture, particularly if the sufferer leads a largely sedentary life, where casting would not be a problem.

The age of the smartphone has provided runners with unparalleled ways of keeping track of their workouts. The explosion of iPhone apps allow runners to track every detail of their workout in real-time—exporting maps, pacing charts, speed calculations, monthly activity reports, and staying motivated through online coaching and customizable training plans. Previously relegated to stopwatches, distance estimations, and running logs, the dawn of the smartphone app has allowed users to plot data, compare speeds, and assess their progress like never before. A search for running apps in iTunes yields hundreds of results of varying quality, but among them are five excellent apps which provide a range of mapping, timing, and social networking capabilities for little or no cost.

1. Nike+ GPS ($1.99)

Nike GPS - iPhone Screenshot 1

2. RunKeeper Pro (free)

RunKeeper - iPhone Screenshot 1

3. Adidas miCoach (free)

Adidas miCoach - iPhone Screenshot 2

4. RunMeter ($4.99)

RunMeter - iPhone Screenshot 2

5. iMapMyRun (free)

iMapMyRun - iPhone Screenshot 1

Also of Note: Couchto5k ($2.99)

Couch to 5k - iPhone Screenshot

Brian O’Connor