Stretching vs. Warm Ups: Aren't They the Same?

I often get asked why I sometimes talk about "Stretching" and other times I talk about the benefits of "warming up". Even though they are two different things, many people think they are the same thing. They are not.

"Warming Up" is the first thing you should do before any workout. I doesn't have to be long, but you do want to raise your body temperature. A short brisk walk or easy jog will do just fine. You want to elevate your heart rate just a bit.

Once you've done this, you can get into "stretching". Many people jump right into stretching and are running the risk of injury by stretching cold muscles. By warming up first, you've raised your body's temperature and you can now stretch easier. I won't get into the different types of stretching, as there are so many sport specific stretches, but basically you want to hit the major muscle groups.

After your main workout, it's a good idea to "cool down". A cool down is an easy walk, or very light jog. You're trying to bring your heart rate down slow and easy. After this, do some more light stretching as well.

This will add some time to your workout, but by doing so, you should train injury-free for years to come. A little extra effort and time up front means less time on the bench (or the couch) recovering.

Happy Trails!

Iron Gym Xtreme review - Great for Runners!

Just Yesterday I finally bit the bullet and bought the Iron Gym Xtreme.  As you may know, I've been missing my runs due to Plantar Fasciitis.  I've been able to continue doing weight training though.  It's real simple to get a little gym at home, which I highly recommend since you won't always feel like driving to the gym.  It's amazing what you can do with a couple of dumbbells and some other affordable equipment.

My home gym consists of the following:

• 2 plastic coated 10 lbs dumbbells
• 2 traditional dumbbells with cast iron weights of 4 x 5 lbs and 4 x 2.5 lbs.
• Push Up Handles (for deeper push ups)
• Iron Gym Xtreme

The Iron Gym Xtreme is just $10 more than the original Iron Gym.  The Xtreme offers more hand grips so you can "attack" your muscles from different angles.  It takes about 20 minutes to assemble and the little tool to tighten the bolts comes included.  Make sure to read the directions and not just try to go by the picture!

The only hiccup I had, was that my house is an old house, so the trim around the doorways is wide/tall.  This really limited my options for where I could use the Xtreme since it "hooks" over the door trim.  The door to my hallway works but just barely. Width wise, you should not have any trouble.  It works great on doors from 24" - 32" wide.  If you have wider interior doors, it won't work.

You can find the Iron Gym ($29.99) and the Iron Gym Xtreme ($39.99) at Dick's Sporting Goods, although I'm sure other stores have them as well (except Wal-Mart...they only had a "Gold's Gym" version which didn't look that great/sturdy to me.

As you know, runners have notoriously weak upper bodies.  Even if you can't hit the gym, you can easily work out at home for under $100.

How to Deal with Plantar Fasciitis

I just spent the last 9 days off due to Plantar Fasciitis...google it if you must.  Basically, there is a ligament in your foot that starts at the heel.  Over-training, poor shoes, and a variety of other factors can cause this ligament to get tight.  Ironically, it can feel fine while running as the ligament gets stretched.  The pain comes after a long rest period.  For example, I would feel great on my run, but the next morning, after sleeping all night, the heel of my foot would be very sore.  It also would happen after sitting at a desk or watching TV for hours on end.

Here's a great video I've found on Plantar Fasciitis.  As I mentioned, I am currently working on recovering from this.  All my years of running and this is the first time it's happened to me.  I think it was a combination of over-training and poor shoe choice.  I rested for 9 days (until I no longer woke up with heel pain) and have been doing the same stretches that are in this video.  I've cut my mileage in half and slowed my pace for the time being. I'll let the video explain the rest:

Should I Run When I Don't Feel Well

Sometimes it's hard to tell if you should go for a run or not due to not feeling well. You need to ask yourself, "is this genuine or am I just being lazy today...without sounding like Darth Vader, you need to "search your feelings, you know them to be true!"

Sometimes though, it's more than just a "Should I or shouldn't I" kind of day.  Perhaps you have a cold or a nagging cough.  Perhaps it's an injury that doesn't seem too bad as I recently had.  If it's one of these situations, I would say, when in doubt, sit it out.

Technically speaking, try following the "Neck" rule.  This rule states that anything above the neck (runny nose, stuffy nose, sneezing, etc...) means you can run if you want to.  If, however, it's below the neck (anything from a chest cold to foot pain) then take some time off.  Of course, this is a general rule of thumb.  If you really don't feel like running, don't!

I just spent the last 9 days off due to Plantar Fasciitis...google it if you must.  Basically, there is a ligament in your foot that starts at the heel.  Over-training, poor shoes, and a variety of other factors can cause this ligament to get tight.  Ironically, it can feel fine while running as the ligament gets stretched.  The pain comes after a long rest period.  For example, I would feel great on my run, but the next morning, after sleeping all night, the heel of my foot would be very sore.  It also would happen after sitting at a desk or watching TV for hours on end. For a great video about Plantar Fasciitis, click here.

Basically, you know better than anyone how you feel.  If you feel like running, then run.  If you don't feel like running, then don't.  Just make sure it's not laziness.

Should I Run Outside or on a Treadmill?

In my opinion, (which I agree with 100%), if you want to go for run, by all means do it outside.  We spend enough of our lives inside - at work, at home, in the car, etc...  Fresh air and sunlight are essential for good health.  Personally, I find treadmills somewhat boring since I feel like I never get anywhere.  Also, if you stumble outside, you can probably catch your balance and keep going.  If you stumble on a treadmill, it can be disastrous!  - OUCH!

However, there are times & reasons when a treadmill workout is actually a good way to go.

1. When the weather is really bad outside - downpours, extreme cold, extreme heat, high winds, etc...then run a mile or two on the treadmill.  It makes no sense to go outside in the extremes if you don't have to.  This is from both a  health and safety approach.  In fact, if you're the type of runner who would even consider training in those elements, you may need an easier day anyway.
2. If you are just getting back into running, a treadmill can be a great way to learn what a given pace feels like.  I prefer to do this on a track, but the local track has been down for repairs.  I've found the treadmill a great way to do my "track workouts". 
3. While you are on vacation, a treadmill in the hotel will be there when you can run.  It won't matter if it's dark, or an unfamiliar city. 
4. If you are somewhere flat, and want to train for hills, you can set the incline to mimic a hilly course.
5. Treadmills tell you all sorts of good stats: Distance, time, pace, calories burned, etc...
6. Missed your run today?  Hop on the treadmill while watching T.V. or listening to your music - sometimes this is a good enough reason since I don't recommend wearing headphones while running, but plenty of times I wish I had some motivating music to keep me going.

I'm sure other runners could rattle off numerous other benefits, but these are the ones that impress me.  I would offer a couple of suggestions though:

•  Start off slow and increase your pace gradually if you are not used to a treadmill.  Some models accelerate rapidly toward the pace you set it at.  This can catch some people off guard.  (I speak from experience.)
• If you can set the incline, set it to at least a 1% grade.  This will more closely mimic outside "flat" terrain.

Hopefully that helps put into perspective the pros of using a treadmill when running outside just isn't an option for you.

Happy Trails!

How to Start Running... Again

It's hard enough to begin running for the first time.  Everything is new.  How far do you run?  How fast do you try to run?  How often do you run?  These are all very important questions to ask and have answered.

But what if you're a former runner?  What if it's been years since you went out and logged any miles?  As you lace up your running shoes, you may be re-living past runs or past races, only to get out there and realize that you aren't the runner you used to be.  Now, 3 miles feels like 6, and a 10 minute mile pace feels like a 6 or 7 minute mile pace.  I know, as I speak from experience.

As a former runner, trying to get back into running, you actually have to ask yourself the same questions as a brand new runner.  How far do you run?  How fast do you try to run?  How often do you run?

The answer, like it or not, is to take it slow.  Ease back into running and you'll run for a long time.  Try to run the same mileage you ran in your younger days, and you are asking to be injured.  Here's what I suggest:

How Far: Start off with an easy mile run and see how that feels.  If you have to walk, that's fine. Do NOT get discouraged. If, on the other hand, it's too easy, go a little farther next time.  The important thing is to build up your mileage slow.  Remember, it's not the quantity of the miles you run, it's the quality!

How fast: Take it nice and slow.  What you'll find, is that your "nice and slow" becomes faster the more you run.  When I first started running again, I was struggling to run a 9:45 mile pace.  After 6 weeks, I was averaging an 8:38 pace.  A far cry from my glory days, but I'm heading in the right direction.

How often: Every other day is a good way to start back into it.  Take a day off to let your legs recover.  Do this for awhile, and soon you'll be running every day.  In fact, I suggest a Monday, Wednesday, Friday run, with some other activity on Tuesday and Thursday.  Saturday and Sunday just relax and look forward to the next week. Eventually, you can add some running on the weekends.  Listen to your body and you'll know when the time is right.

In summary, ease back into running.  You didn't fall out of the routine overnight most likely, so you can't expect to be in prime shape overnight.  Follow this advice and you're sure to see results, quicker than you thought possible.

Happy Trails!

Strength Training for Runners

As a runner, you may not think of strength training as necessary.  After all, you're a runner, not a body builder.  Why on Earth should you be pumping iron, or clanking those plates together on the machine.  To run, you just need to run, right?

Well, not so fast. First of all, strength training doesn't mean you have to get big and bulky.  As a runner, you want to stay lean and strong with a lot of muscular endurance.  In addition, strength training will help prevent injuries since you will be strengthening the surrounding muscles that support and aid your running.

Because you are not trying to get bigger, you don't need to go to a gym where you have thousands of pounds of weights at your disposal.  You can work out anywhere you want.  I actually work out at the Y twice per week, but I used to work out at home.  It's really up to you.  You can do all you need to do with a simple set of dumbbells and push up bars.

Personally, I think you should work all your major muscle groups.  I know a lot of people who just do curls or just do the bench press.  To me, it looks really strange to see really big guys with tiny little legs.

Here's what I suggest you do twice per week (not back to back..I like Tuesdays and Thursdays):

AT HOME

1. Chest: Push Ups.  For more of a challenge, use push up bars.  These look like two handles.  You support yourself on these handles, and now when you do a push up, you have to use more range of motion to reach the floor.
2. Back: Dumbbell Row
3. Biceps: Curls - I alternate between palm up and sideways (like holding a can of soda)
4. Triceps: Tricep Curls or Dips
5. Glutes: Squats - just make sure your knee doesn't go past your foot.
6. Legs: Lunges and Calf Raises
7. Abs: Crunches or Bicycle (lay on your back and alternate elbow to opposite knee)

AT THE GYM
If you are going to work out at the gym, I suggest you use the machines for the exercises above, especially if you are alone.  I only like the free weights if I have a spotter with me...just in case.

For gym workouts on the machines, or with free weights, I suggest you only lift 50-60% of your max. In other words, if the most you can bench press (with good form) for one rep is 200 lbs, then you will be working out with 100 lbs and no more than 120 lbs.

Do 3 sets of 10-12 reps for each exercise.  This will build lean muscle and build muscular endurance without making you "bulk up".  If you are a complete newbie, and don't know what a rep or a set is, it's pretty simple.  A rep is lifting the weight 1 time.  12 reps, would be lifting it 12 times.  When you do this 10-12 times, that is a set.  So 3 sets, would be lifting the weight 10-12 times, taking a short rest, and repeating two more times.

Key points to remember when weight training: Exhale when you lift and inhale when you lower the weight back down.  Lift slow and controlled.  I like to lift the weight for a two count (two seconds to lift the weight), and lower it the same, rather than firing the weight up and flying back down. Technically, you should lift for a two count and lower it with a 4 count. I can't do it, so it's hard for me to insist that you do.

Hopefully that helps you.  I've seen my times really improve with the addition of weight training.  It will help you too.  If you have questions, you can always contact me and I'd be happy to help.

Happy Trails!