In many families, everyone has a shared passion for running. The mom runs and the dad runs, the son runs and the daughter runs as well. If you come from such a running family, you probably understand that this shared passion is only natural and to be expected.

But even if you and your family members are all avid runners, there’s a good chance that you rarely run together — and an even better chance that you’ve never done a workout with another family member. This is likely a result of differences in ability. Unlike other sports, where people of various abilities can recreationally play together, runners usually train with others at their level of ability. If the parents and the kids are all on different levels, it’s unlikely that any would feel comfortable partaking in a family workout.

This is too bad. Although your family can certainly bond in other ways, such as by visiting the in-laws or cooking a meal together at home, the bond that is forged during a tiring athletic pursuit is unique. For this reason, a joint family workout can make for a great bonding opportunity. And, when done right, the workout can be designed to appeal to all talent levels and insure that the whole family is involved and engaged. Here are a few workout examples:

• The out-and-back - Sometimes the best workouts are also the simplest ones. If you have a long stretch of sidewalk or a bike path in your area, a timed out-and-back workout can be a great way to push your fitness and involve the whole family at the same time. Have the whole family agree on a timed length to the workout. This length could be 20 minutes, 30 minutes, or any other duration of your choosing. Once this is determined, the whole family can line up along the path and start the workout together. Each person runs at a tempo or threshold pace and turns around when half of the agreed-upon time has elapsed. They then each try to maintain their pace on the way back. The goal is for all family members to finish together, at the same time and place.
• Hill work - A hill workout is the great equalizer of running. It narrows the difference between the most and the least talented, and it insures that everyone walks away tired and probably a bit sore. Hill work is most easily done by having the entire family sprint in a controlled manner up a hill that is 200 meters or longer in length. Once at the top, everyone can group up and then jog or walk back down together. This can then be repeated for six or more sets.
• Ladders - Ladders are a great workout when trying to plan a workout that both beginners and experts will enjoy. For this workout you’re going to need a circular course of some sort, either in an open field or, of course, on a track. Everyone will run around the course, sprinting or jogging based on the time on their watch. The workout is titled “Ladders” because it builds gradually in intensity – from 90 seconds slow and 20 fast to 20 seconds slow and 90 fast – before slowing back down again and finishing where it started.

These are three of the best workouts to do when you want to accommodate the whole family. Although running and working out with the family may necessitate some compromises and alterations, it is ultimately a worthwhile activity to pursue from time to time. If your family has a running passion, after all, it’s always good to share that passion and run together.

Bio: Harold Hunt is a blogger and avid runner who lives in Pittsburg, and a repeat contributor to Running in the Family.  He runs promotional social media campaigns for Olathe self storage and also writes for Phone Bul­letin, a site with news about mobile phones and technology.

This is a guest post by Jason Fitzgerald.

Jason Fitzgerald (or Fitz) is the founder of Strength Running, a 2:44 marathoner, and online running coach. He loves spending time on the trails, plotting his next training cycle, strong coffee, and cycling. Strength Running unleashes Fitz’s passion for helping runners achieve their best and prevent running injuries. You can follow Fitz on Twitter at @JasonFitz1.

Each new year is a new opportunity to evaluate what worked last year and what you can improve. This is true for everything: your family life, job, and of course, your running.

Runners often go through the motions day after day, month after month, without taking a step back and looking at their training and planning for the future. Doing so is surprisingly simple and can profoundly improve your running.

This exercise should take you about a half hour and leave you feeling inspired and ready to take over the world. Are you ready?

First, get your training log or open up your online journal. If you don’t have one (shame on you!), this will be trickier, but it can still be done. Use an estimate or guess based on the races you did last year.

We’re going to look at three important variables to improve this year.

1. Volume: How much you run impacts your fitness level and how fast you can race. Add up how much you ran in each month last year. Your goal is to increase each month by about 10–15% on average. You should almost always be striving to run a little bit more than you have in the past. It’s the most sure-fire way of getting faster for new and intermediate runners.

   You can focus on running a more consistent long run, adding a day of running to your weekly plan, or adding an extra mile or two to a few runs every week. Whatever option you choose, make sure you increase mileage gradually and include a day of complete rest or a short, easy run every week.

2. Workouts: How many workouts do you run per week? Workouts are more structured training sessions that include faster running in addition to standard runs. You should aim for 1–2 per week — few runners need more. Focus on long-term aerobic development with long runs, tempo workouts, and fartleks. You’ll get the most reward for your hard effort with these types of workouts.

   Tough interval workouts on the track should be infrequent and saved for pre-race sharpening periods. They can get you in top shape quickly, but are just icing on the cake. They also increase your risk of injury because of their intensity.

3. Races: It’s a new year — now is the time to train for a new race! Make your marathon debut, try an offbeat distance like 8k or 10 miles, or get crazy and do a Muddy Buddy or other adventure race. If you don’t race that often, it’s time to get out there and test your fitness. Running for fun and health is fun, but racing is incredibly exciting.

   A lot of runners actually race too frequently. If the distance is 10k or less, you can do 1–2 races every month. Otherwise, focus on high-quality training and getting in the best shape possible before your goal race. Your results and new personal bests will thank you!

   If you’re attempting a new race you should look for a training plan that will help you reach your goals. It’s easy to have a goal — the tough part is putting a good plan into action that will help you succeed.

Let’s make 2011 the year of milestones — more running, better running, new races, and faster personal bests! Take some time from your day and reflect and what you did last year. How can you improve your training? What worked for you?

Even thirty minutes of planning time can change your entire year — making you faster, more productive with your training time, and happier with your running. Ready to get started?

Yes, that time of year is upon us again. The time of year that no matter whether you run early in the morning, or later in the evening, chances are that if you run outside, you will be running in the dark. And with family life as it is, there are seldom times to run other than early in the morning or later in the evening, so for me this time of year means that practically every run is in the dark.

For many, this means the end of running outside and the start of “treadmill season,” but it doesn’t have to be that way. By taking just a few safety precautions, you can continue running your favorite outside routes — even in the dark!

Stick to what you know

It’s important when running in the dark to stick to familiar territory. Try to run on routes that you know well. Exploring new terrain is a good way to get injured. Small potholes, uneven sidewalks, cracks in the pavement, and sticks and stones in your path can cause you to twist an ankle or take a spill. Don’t risk injury by running on unfamiliar ground.

Stay nimble on your feet

Even if you run familiar routes, you’re bound to step on something unexpected. The other day I was out running in the dark. It had been raining for the previous few days, but the roads had dried off. I had been running on dry pavement and had forgotten about the soggy ground. I cut a corner, ended up stepping in a huge mud puddle. Fortunately, I was running with a light stride and was able to quickly jump back up onto the pavement. When running in the dark, try to keep your weight on the balls of your feet, and be ready to react to unexpected footfalls.

Don’t sweat the pace

When you’re paying extra attention to the ground in front of you, you shouldn’t be pushing the pace. It’s easier to run responsively and react to surprises when your pace is a little slower. It’s more important for you to finish your run without injury than it is to keep the same pace you keep in daylight. Stay safe on the darker stretches of road and save your speed for the well-lit areas.

Use your peripheral vision

The human eye works differently at night than it does during the day. You may have noticed when you walk into the dark that at first everything seems really dark, but after a few minutes you can see better than you did initially. This is because your night vision has set in. When running in the dark, give yourself a few minutes before starting to allow your eyes to adjust.

One your eyes have adjusted, you need to use them correctly to maximize your night vision. In daylight, we are accustomed to looking directly at something for the clearest focus. In the dark, however, this is the worst thing to do. The part of the retina that is used when you look directly at something is optimized for daylight vision, but is in effect a blind spot for night vision. The areas just around your center of focus are the most sensitive to light and contrast and offer the best night vision. The technique to use to optimize your night vision is to look at the horizon and keep scanning your eyes from side to side so you don’t focus on one specific spot. While doing that, pay attention to what you can see just below your center of focus. In this way, you will be able to better see the path in front of you than if you look at it directly.

You may see them, but they can’t see you

Runners are very difficult for drivers to see. Your eyes have adjusted to the dark, but a driver’s eyes have not. A driver is looking into the area in front of them that is illuminated by their headlights. This light prevents drivers from developing night vision, so everything on the side of the road — including you — is extra dark and difficult to see. Your best bet for safety is to wear something reflective. Here are a few options.

Reflective Vest

A reflective running vest is the most versatile, because you can wear it in warm and cold weather. Just make sure you size it so that it fits over your cold weather running gear.

Reflective accessories

If a vest isn’t quite your style, then consider using reflective accessories to make yourself more visible to drivers.

Reflective jacket

Of course, if you’re running in the cold, a reflective jacket is the way to go. Check out these options.

So don’t let the dark keep you indoors! Stay safe, and welcome to the dark side!

An old friend of mine from high school who has a successful psychiatry practice in upstate New York recently published a blog post on addiction that got me thinking… What is the tipping point at which something is no longer a hobby, an interest, or even a way of life – but becomes an addiction?

Can one be addicted to running?

Dr. Ferraioli points out in his post that addictions “…DISCONNECT us from ourselves and from our real lives; and that includes the people in our lives such as our children, our spouses, our friends, and our communities, among others.”

Many of us use running to escape. For me, it’s a brief period in the day where I can clear my head and find respite from everything else that’s going on. And I think that’s a very healthy thing. Everyone needs time to “recenter” and many of us find that time running.

But can you take it too far?

As with anything else in life, the key to success is balance. Ask yourself, does your running strengthen your family relationships or strain them? Is your family included in your running goals, or does your running make your family feel excluded? Does running bring you closer to the ones you love, or does it disconnect you?

If you find yourself on the wrong side of the balance, now is the time to take action. Talk to your family. Include them. Listen to them. Value them. And then take another look at your training plan and make sure that it gives you the balance you need. Unless you’re a professional athlete, it’s OK to cut back on your training. It’s OK to not hit a PR every time. It’s OK to give yourself a break for the sake of your family.

My family has had a very busy summer this year. I’ve been lucky to log two runs a week lately, and I’m happy with that.

I hope to run well into my old age, but I know that the day will come when I will no longer be able to run. My joints will be too old and my muscles too weak. I expect that when that day comes I will not regret a single missed run, failed training plan, unshed pound, or cancelled race. Instead, I will cherish the extra time I got to spend with my family, and hope that we grew to be a stronger family because of it.

photo by mikehamm

Hi.

It’s us, your running shoes.

We’ve got a few things to tell you.

We’re tired of being blamed for all your running problems.

Shin splints? “Shoes must be getting old.” Knee problems? “I must have the wrong type of shoes.” Slow race time? “My shoes felt too heavy.”

Don’t get us wrong. We love running with you. We would never quit on you. We want you and your feet to be happy. But before you give up on us and go barefoot (who will you blame for your aches and pains then?), just hear us out.

Consider breaking up with your work shoes

No, we’re not jealous. We understand that there are other shoes in your life. We have no desire to go to boring meetings or sit under a desk all day. But come on, do you think you’re really doing your feet a favor with these?

If we’re lucky you might spend two or three hours with us, but you cram your feet into your work shoes for up to 12 hours per day, five days a week! And if you really are wearing high heels for that long, you could be doing some serious damage. In fact, recent studies have shown that high heels can shorten calf length by up to 13 percent!

And men, you’re not doing yourselves any favors either. When you jam your feet into your expensive stylish narrow dress shoes with pointy toes, you will over time deform your foot by cramming your toes together. And when your toes are all crammed together, they don’t contribute so well to your running stride.

Take your shoes off when you’re at home

Photo credit: cohdra from morguefile.com

We spend a lot of time with your feet. We listen to them much more than you do. You know what their biggest complaint is? You keep them in shoes too much.

You should take your shoes off every chance you get. It’s good for your shoes, and it’s even better for your feet. Walking around the house without shoes develops your foot and calf muscles while helping your feet breathe.

Here’s something you should try. When you walk around the house, can you hear the china rattle? Do the people on the floor below you hear THUD THUD THUD with every step you take? You probably don’t even notice it. Pay attention to how hard your feet hit the floor when you walk without shoes — and then try to walk silently. You don’t need to walk on tiptoes to walk silently. Just put your feet down more gently and make sure your heel doesn’t strike first. In fact, this is the way humans were meant to walk. Landing on the ball of your foot instead of your heel improves your balance and your form. You can do this at home every time you take a step, and your feet, shins, and knees will thank you.

Running shoes can’t save you from bad form

You’ve heard the conventional wisdom. Do you overpronate? Get a motion control shoe. Do you underpronate? Get a cushioned shoe. Do you have knee problems? Get fitted for orthotics. In fact, it seems there’s a shoe or an insert for every possible gait problem.

But is it really the shoes? Recent studies using control groups have actually “…found almost no correlation at all between wearing the proper running shoes and avoiding injury.” In fact, runners who used the “correct” type of shoe in the studies actually had a higher incidence of injuries than runner who didn’t.

So how do you make sense of this data? Here’s our take on it. When you use your running shoes to compensate for bad form, you actually train your feet and legs to run worse. If you buy cushioned shoes because you’re a heel striker, the shoes make it OK to heel strike and over time your heel strikes harder and harder. If you buy motion control shoes because you pronate, the shoes do all the work for you so the muscles that would normally keep your feet from pronating get even weaker and your over pronation gets even worse.

So what can you do?

Don’t fix your shoes, fix your form

Yes, you can probably fix your form by running barefoot — but we don’t think you need to. We think you can improve your form and reduce injuries and problems by simply following these two pieces of advice:

• Go natural — By this we mean get off the pavement. Run on grass. Run up hills. Run on trails. Run anywhere that the surface isn’t flat. Uneven terrain will force you to run with a more responsive gait. In time, this will develop all those muscles that have atrophied from years and years of motion control and flat pavement. It will be hard at first, and you should start slow. But in time you’ll notice the difference. Besides, isn’t pavement getting boring for you? We would sure like a change of scenery!

• Shorten your stride — We think that you are heel striking, and suffering from shin splints, knee problems, and other maladies because your stride is too long. When your feet land in front of you, you are overextending your joints and muscles. Also, when your feet land in front of you, the only way they can land is on the heel. The heel is not made for gently absorbing shock — it transfers the shock right up your legs and through your body.If you shorten your stride so that your feet land underneath you, you’ll find that you will dramatically reduce the impact on your heels. You’ll move more quickly onto the balls of your feet, and you’ll have a better push off to start the next stride. To help yourself achieve this form, lean forward slightly as you run. Of course, shorter strides mean less distance covered, so you’ll need to increase your turnover. Over time it will start to feel more natural, and the reduced impact will translate into less training time lost to injury.

So can we be friends again? Take care of your feet when you’re not running, and they’ll take care you when you are. Pay attention to improving your form by shortening your stride, and you’ll reduce the impact of each step on your body. And finally, take it slow. Add distance gradually when you train and listen to your body.

Let’s go for a run!

Marathon training for busy families

Finding time to train for a full marathon when you have a family is hard.

Finding time to train for a marathon even when you don’t have a family is hard, but with a family it’s significantly harder. When can you fit in those critical long runs? How many miles a week do you really need? What if you end up missing a workout? What if you end up missing a long run?

Don’t worry. You can do it!

I developed this marathon training plan especially for busy families. In fact, I use this plan myself. To keep it manageable, I built the plan around only three runs a week — two regular runs, and one long run each week. It has plenty of room for flexibility, and it will get you ready for a marathon in 16 weeks.

Run a marathon in 16 weeks

This plan is not for beginners! It’s OK if you are a first-time marathoner, but you should not use this plan if you are a beginning runner. You need to establish a solid base before trying to run a marathon.

To use this plan, you should be able to run a 10K and your regular runs should be around 4 to 5 miles each. You should be healthy and injury free. If this is your first marathon, or if you have had training injuries in the past, you should consult your physician before starting. If you are not yet up to 10K and regular 4–5 mile runs, then check out my Half Marathon Training Plan

Build stamina through distance runs

The plan starts out with 5 mile runs, and gradually adds distance to get you ready for the full 26.2 miles for your marathon.

To help fit training into busy family life, the weekday runs are kept relatively short. There are two runs per week on weekdays, at distances of either 5 or 6 miles. The plan shows the weekday runs on Tuesday and Thursday, but you can run them whenever they fit in. Make sure you get two of these runs in each week! Cumulative distance is really important for marathon training — more on that in a bit.

Long runs are reserved for weekends (but again, you can run them during the week if that fits better with your family schedule). The plan lists long runs on Sundays because most marathons fall on a Sunday, but other days are fine too. You should run your long run whenever it fits best into your family schedule — but make sure you run one long run each week! The long runs start at 8 miles and gradually work up to 21 miles. Distance is added on alternating weeks — if you bump up your distance one week, then you cut back a little the next week to allow your body to recover. Sort of like an inchworm — it stretches out to gain ground, then lets the rest of its body catch up. This concept is very important in helping to avoid training injuries. The amount of distance run each week is also carefully calculated to help avoid training injuries. The plan doesn’t increase weekly mileage by more than 10% over the previous stretch week, with just one minor exception.

Fueling and tapering

photo by nkzs

Marathon training puts a toll on your body. Be good to yourself and make sure you stay well nourished. I’ve found a 40–30-30 diet to work best. That means that you consume 40% of your calories in the form of complex carbohydrates (e.g. whole grain bread and pasta, fruit), 30% of your carbs in the form of proteins (e.g. meats, cheeses, and beans), and 30% of your carbs from fat. The high carb content is important to give you the energy you need. The protein is important to help your body strengthen and rebuild after each workout. The fat gives you vital energy, but should be consumed in the form of healthy fats (not saturated fat).

You also need to find a way to fuel your body during your long runs. The most readily accessible source of energy for your muscles is found in the form of glycogen — which is actually stored in your muscles. Most people run out of glycogen at around 50 minutes of sustained activity. At this point, your body will start burning fat for energy. But this process is much less efficient and will cause your performance to suffer. This is why marathoners use performance gels and/or sports drinks. If you take in easily converted carbs (like those found in gels and sports drinks), those carbs will start to be available to your body roughly 45 to 50 minutes later — right when you start running out of glycogen. I prefer sports gels, so I consume one pack before starting on my long run. I then carry enough packs with me to consume another every 45 minutes. In this way, I provide my body with a constant stream of easily converted carbs throughout my long run.

Of course, you also need water. Some people carry water with them. There are a wide variety of hydration packs available. Pick one that you are most comfortable with and use it. Rather than carrying a pack with shoulder straps, I personally prefer a waist pack. My favorite (tried and tested over many years) is the CamelBak FlashFlo waist pack. I find it to be more comfortable and less bouncy than shoulder packs. If, however, you prefer to not carry any extra weight at all, then you should probably plan your route to run past drinking fountains, or cache some water along the route beforehand. Disclosure: The links above are affiliate links.

The last three weeks of the plan are designed to help you taper so that your body is in prime condition for your marathon. During your taper, you should resist the urge to run extra miles. After all the distance you’ve been putting on, you will feel like you should be doing more. Don’t! Just take it easy. Let your body repair and rebuild itself so that you’re ready to go when the big day comes.

A critical part of your taper is carb-loading. The purpose of carb-loading is to temporarily increase the amount of glycogen stored in your muscles. There are many techniques for doing this, some more extreme than others. I tend to use a moderate technique which has you switch your diet to 70–15-15 (70% carbs, 15% protien, 15% fat) for four full days prior to your event. This increase in carbs, coupled with a decrease in your mileage, will cause your available glycogen to increase significantly for your race.

Tracking your progress

Because this plan is scaled back to only three runs per week, it is important that you stick with it! Make sure you don’t skip any runs, especially the long runs. The plan includes several charts to help you track your progress.

The first chart plots your actual daily mileage run against the planned mileage. As you can see in the sample chart above, your actual distance run (shown by the solid light blue line) will probably vary from the plan. Each run is represented by a dot on the line. If you miss a run or need to reschedule a run, try to stay as close as you can to the scheduled line.

The next chart helps you track your pace throughout your training. You’ll find that your pace will be slower on your long runs (indicated by higher points on the chart) and faster on your shorter runs (indicated by lower points). It’s OK for your long runs to be slow. In fact, you want your long runs to be slow. If you push it too hard, you may end up cutting back on mileage, which would be counterproductive. Better to take it slow and easy so that you can make sure you complete the distance. Once you’ve covered a certain distance, when you go back to it during your easier weeks you can try to push a little harder if you feel like it — but don’t overdo it.

The pace chart is a good indicator of possible overtraining. While your long run pace will be slow and will vary greatly, your short run pace should stay relatively consistent as you progress through your training. If you find your short run pace improving over time (i.e. the points are lower on the chart), great! If, however, you find your short run pace getting slower (points moving higher), then you may be at risk of over-training. Make sure you get some rest, make sure you are eating well, and try running your long runs slower. If this doesn’t help, then you should consider taking a break to let your body recover.

The final chart shows your cumulative distance run plotted against the scheduled cumulative distance. As you track your progress, the cumulative distance chart will “fill up” to show your progress. If you find your actual cumulative distance to exceed the schedule, then pull back. You don’t want to risk injury from overtraining. If, on the other hand, you find a gap growing between your actual cumulative distance and the scheduled distance, then try to make up some miles so you don’t fall behind.

Because this plan is scaled back to allow you to spend time with your family, it’s important that you keep your cumulative distance on track. Make sure you keep “filling the tank” on this chart. Cutting yourself short on total miles over the duration of your training may lead to injury. Don’t cheat yourself.

If you do fall back and the gap on this chart becomes significant, don’t overextend yourself trying to catch up. A little catching up is OK. A lot of catching up is not. Trying too hard to catch up on distance is a great way to get yourself injured. It’s better to repeat a week, extend your plan, and pick another race, than to sideline yourself through injury and not be able to run at all.

If you do happen to have time to squeeze in some extra workouts, try cross-training! Swim some laps, use an ellipse or other cardio machine, do an upper body workout, or go for a bike ride. If you choose to run any extra days, keep those runs as easy as possible — nice easy pace and no longer than 5 miles.

The Plan

The plan is available as an Excel file. The cells in the file are protected so you don’t accidentally delete or edit something you shouldn’t. In the top right corner of the spreadsheet you’ll see a spot for the Race Date. The first thing you should do is enter the date of your race here. This will automatically adjust the dates throughout the plan based on your race date.

As you progress with your training, enter the actual distance and pace of your training runs in the appropriate cells. Distance should be measured in miles. Pace should be measured as minutes per mile, with seconds expressed as a decimal rather than actual seconds. For example, a 9 minute 30 second pace would be entered as 9.5. An easy way to convert seconds to decimals is to just divide by 6. The charts (scroll down below the plan to see the charts) will automatically update as you enter your actuals so that you can easily track your progress.

Good luck with your marathon training!

Download the Plan » Download the 16 Week Marathon Training Plan in XLSX format.

The 16 Week Marathon Training Plan by Running in the Family is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Half marathon training for busy families

Finding time to work out and run consistently when you have a family is challenging. Finding time to train for a distance event like a half marathon is even harder!

But you can do it! This half marathon training plan only requires three runs a week — two regular runs, and one long run each week — and will get you ready for a half marathon in 16 weeks.

5K to Half Marathon in 16 Weeks

To use this plan, you should be able to run a 5K and should be healthy and injury free. The plan starts out with 3 mile runs, and gradually adds distance to get you up to 13.1 miles for your half marathon.

To keep this workable for working families, the weekday runs are kept relatively short. There are two runs per week on weekdays, starting at 3 miles and working up to a 4 mile and a 5 mile run during the weekdays during peak training time. The plan shows the weekday runs on Tuesday and Thursday, but you can run them whenever they fit in during the week.

Long runs are reserved for weekends. The plan lists long runs on Sunday because most half marathons fall on a Sunday, but Saturdays are fine too. You should run your long run whenever it fits best into your family schedule — but make sure you run one long run each week! The long runs start at 3 miles and gradually work up to 12 miles. Distance is carefully added throughout the plan so that you don’t increase weekly mileage by more than 10% each week, with just a couple of minor exceptions.

Because this plan is scaled back to only three runs per week, it is important that you stick with it! Make sure you don’t skip any runs, especially the long runs. Trying to catch up on distance is a great way to get yourself injured. It’s better to repeat a week, extend your plan, and pick another race, than to sideline yourself through injury and not be able to run at all.

If you do happen to have time to squeeze in some extra workouts, try cross-training! Swim some laps, use an ellipse or other cardio machine, do an upper body workout, or go for a bike ride.

The Plan

Download PDF » Download the 16 Week Half Marathon Training Plan in PDF format.

Download XLSX » Download the Interactive 16 Week Half Marathon Training Plan in Excel format. Enter your race date and the plan will automatically update.

The 16 Week Half Marathon Training Plan by Running in the Family is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Along with planning beautiful themed resorts and wonderfully manicured landscaping, the Disney Imagineers have also included a network of walking/jogging trails around the resorts that you can run on. My favorite area is the Epcot Resorts area, home to the Disney Beach Club, Disney Yacht Club, Disney Boardwalk, Disney Swan, and Disney Dolphin resorts. These resorts are beautifully set around a lake, tucked away behind Epcot’s World Showcase, with canals that connect both to Epcot and to Disney’s Hollywood Studios.

Lots of people are out running every morning, so you’ll have plenty of company (or competition) to keep you motivated. I ran in the afternoon while the kids played at the Beach Club pool. There were less runners out then, and more casual strollers to look out for and avoid — especially on the boardwalk.

There are three sections of running trails in this area. One runs along the canal to Disney’s Hollywood Studios and then back on the other side (after crossing on an overpass) to the Swan and Dolphin resorts. (photo 1) If you’re lucky, you’ll get to race one of the Friendship boats down the canal (I won).

The largest section is a running/walking path along Epcot Resorts Boulevard, which circles around all of the resorts. (photo 2) You have to watch out for one tricky part where the path stops as the road goes under the canal, but the length of this path makes it easier to get some distance in.

Of course the most popular is running around the lake. (photos 3 & 4) This stretch includes a section on the Disney Boardwalk, and you can find runners here at almost any time of the day.

If you want to plan your course before you run you can do so on MapMyRun. Or you can use RunKeeper to track your time, pace, and distance on the fly.

So along with your Mickey Mouse ears, don’t forget to pack your running shoes, and have a magical run!

Winter running really is beautiful, especially when the snow is fresh.

Proper cold weather running attire was key for my run. Take a look at my winter running post for tips on how to enjoy your winter runs, and enjoy your next run in the snow!

After we finished a wonderful shrimp and risotto dinner this evening, my wife said, “You should go to the gym tonight.” I was feeling rather full, but it was my turn to work out — and I was excited to add some mileage to my Run 48 States endeavor. So I changed into my running clothes, and off to the gym I went.

My plan was to run an easy 10K. I didn’t want to push it after dinner, but I really did want to start racking up some miles.

The reality

But once I started, my “easy” pace didn’t feel so easy. I told myself that after a mile the dinner would settle and I’d feel better. A mile passed and then I told myself that after two miles I’d feel better.

The second mile was harder than the first. By 2 1/2 I was just hoping to be able to make a 5K. I finally did make 5K (barely), and then I had to stop.

At first I was really disappointed.

Disappointed that I didn’t run the whole distance. Disappointed that I ran 5K at such a slow pace. Disappointed that I felt so tired and spent.

But what was my alternative? To not have run at all?

The realization

Sometimes any run is better than no run. A slow 3.1 miles is better than 0 miles. 300 calories burned is better than 0 calories burned. And trying and making an effort is better than not trying at all.

So what if I didn’t run 10K? I ran. And it wore me out. And then I listened to my body and stopped.

There’s nothing wrong with that — and I got home in time to help put the kids to bed.

That’s good enough. In fact, that’s great!

I was talking to two single friends at work who were comparing notes with each other on their P90X fitness plan. They were going on and on about how much of their time it takes up, how much grocery shopping they need to do to prepare the prescribed menus, and how complicated the workouts are with pushups (many variations), pullups (many more variations), kenpo x, yoga x, plyometrics, x stretch.….

Fitness doesn’t have to be that complicated!

I have a family. We barely have time to eat dinner together some days. I don’t have time for P90X or whatever else the latest fitness craze is. I also don’t have time to balance tempo runs, speed intervals, hill intervals, and complicated running programs which require me to measure VO2Max, Max Heartrate, Target Heartrate, Lactate Threshold, and who knows what else so that I can reach my new PR. I haven’t had a PR since 1997.

Calories in <= Calories out

The formula for fitness is easy. Make sure you burn as many or more calories than you consume. Keep the calories you consume as healthful as possible. Make the calories you burn as enjoyable as possible. That’s the long term solution to health and fitness — and it’s a lifelong commitment, not the latest exercise or diet fad promising to get you lean and trim (or buff, or strong, or fast…) in 90 days.

Now if you’re an elite athlete, it’s different. Maybe that’s what it is. Maybe we all want to be elite. Maybe if we train like the elite athletes do, maybe if we follow the complicated and rigid training programs, maybe if we make our workouts more scientific, then maybe we too can be elite someday or at least be able able to move forward a few feet in the pack at the starting line because now we’re in a different pace group.

Or maybe we’ll just create more stress for ourselves, not enjoy running as much, and not enjoy as much time with our families as we otherwise could.

Keep running simple and enjoyable

I’m a big fan of Leo Babauta’s Zen Habits. He knows how to keep things simple. Sometimes de-cluttering and simplifying helps us to rediscover the joy and wonder in activities that at best we have started to take for granted, and at worst have become a chore and a burden. Leo has a great post on simple fitness on his site. Check it out, and leave a comment below to share your thoughts.

And then for your next workout forget about all the complicated stuff. Lace up your shoes, leave your watch and heart rate monitor at home, and just run for the fun of it. You’ll be glad you did.

Downhill skiing and snowboarding

Skiing and snowboarding are both great for working leg muscles that don’t usually get much attention when you run. You may not feel particularly winded after a run down the slopes, but you are definitely working those leg muscles — especially your thighs! Make sure you take your family along with you and enjoy the slopes together. Just because you’re a better skier than your kids doesn’t mean you can’t ski with them. Unlike running, which is constant forward motion, downhill skiing tends to be bursts of activity with rests in-between. So if you make it down a part of the slope before your kids, take a break. Watch them come down after you, or enjoy the scenery. Family days out on the slopes are guaranteed to be fun, and you’re building memories for your kids that they will always treasure.

Cross-country skiing

Cross country, or Nordic, skiing is a favorite among distance runners. You’ll definitely get your heart rate up and will enjoy a very vigorous workout, especially if you’ve got a few uphill slopes to battle through. If you’re new to cross-country skiing, make sure that you don’t dress as warmly as you would for downhill skiing. You won’t be sitting still on a lift freezing, so you can wear much lighter layers. In fact, I would recommend dressing like you would for a run — just make sure you have waterproof pants or leggings. Beginners should start out on a flat course. The downhills take some getting used to, so you’ll want to get comfortable on your skis before attempting them. You can also bring your family for an outing together! Just make sure to take rest stops to let the slower family members catch up. Remember, when you’re trying to have fun as a family while doing something healthy — you don’t want to leave your kids or your spouse behind! Save the Olympic effort for when you’re out solo.

Snowshoeing

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Snowshoeing is a fabulous way to keep running no matter how deep the snow gets! And, no, I don’t mean on those wooden and string things that you see in the movies. Running snowshoes are lightweight, streamlined, and built for speed. (OK, maybe not for speed…)

You’ll find that you will need to modify your gait a little so you don’t stumble over your snowshoes. It may feel clumsy at first, but you’ll get the hang of it quickly. You’ll also want to make sure you have the right gear — heavy or clunky snowshoes can be very frustrating.

This snowshoeing article from active.com has some great information to get you started.

Sledding

Photo credit: phaewilk from morguefile.com

Of course the most family-friendly way to cross train is sledding! You’ve probably never viewed sledding as cross-training (and may not have even tried it since you were a kid), but if you get out there with your kids and spend a few hours trudging uphill after each thrilling ride down, then you’ll really be feeling it the next day. Besides, your kids will get a kick out of seeing Dad or Mom try to fit on one of those little plastic discs, slide down the hill, and wipe out in a cloud of white powder. If you’re at a loss for nearby sledding, look for a golf course. They usually have lots of hills and rolling terrain, even in areas that are largely flat.

By including your family in these fun winter activities, not only will you get a good cross-training workout but you will also help your family stay fit while all having fun together. And when you’re done, you can all share some hot chocolate while laughing about Dad’s huge wipe-out!

Recently I wrote about how winter can be a great time for indoor cross-training for runners. But just because it’s cold outside doesn’t mean you have to hide out inside for the entire season. Winter is a wonderful season for running, as long as you are prepared.

Dress for the weather

First things first. If you want to enjoy winter outdoor activities, you have to dress appropriately. For folks in warmer climates this is obviously less important, but if you live in a snowy area this is absolutely critical. RoadRunner Sports has a good guide on winter apparel that you should check out.

What is comfortable for one person may not be comfortable for another, so you may need to experiment a little to get to know what layers to wear in which conditions. I find the following to be comfortable for me (temperatures are with wind-chill taken into account, not ambient):

• 40 to 50 – lightweight running tights and a long sleeve shirt
• 30 to 40 – add a short sleeve shirt and fleece gloves to the above
• 20 to 30 – add a windbreaker and a fleece hat to the above
• 10 to 20 – add an extra pair of shorts (for wind protection) or windpants and a fleece top to the above
• Below 10 – Shorts and a short sleeve shirt indoors for me

Small safety note — Any time the temperature drops below 20, make sure you watch out for frostbite and be sure to cover up your ears.

What I love about cold weather running

Photo credit: kettu from morguefile.com

I think what I love most about winter running is the air. I find that hot weather running, especially when it’s humid, can feel stifling for me. I feel like it slows me down and that the air is too thick to breathe. At the end of a run in hot weather, I pant and pant and can’t seem to cool down.

Winter running air, on the other hand, feels refreshing to me. I love being able to run without getting completely drenched in sweat. I love the clarity of the air on really cold days, and how the views during my run are that much clearer and that much crisper than in the hazy humidity of summer. I love breathing out steam at the end of a run, and having the cold air filling my lungs help to cool me down quickly. Most of all, I love running while it’s actually snowing!

What bugs me about winter running

Of course, nothing is ever perfect. I don’t like needing to change the parts of my regular routes that go over grass when the snow gets too deep. I don’t like the slush and mud on roads after the freshness of new snow has worn off. And I don’t like having less shoulder to run on as more and more snow accumulates on the sides of the roads. So in the winter I tend to run outside on the crisp clear days and when the snow is fresh, and then I take it indoors or try other activities when the roads aren’t so nice.

So don’t let the winter trap you inside! Gear up, pick a nice cold day, and experience the joys of winter running for yourself!

Is it just me, or was running really a lot easier BC (Before Children)? Back in the BC era, there seemed to be so much more flexibility and time for running. But now that I’m in the AD era (American Dad), things are different. With dropping off and picking up kids from school, taking them to soccer practice and other activities, parent-teacher conferences, school volunteer activities, and everything else that goes on in American family life, I’m usually logging miles in the minivan instead of in my running shoes. So how does one find time to run without compromising family commitments? Here are a few tips.

Make running a team effort

If you and your spouse both run, then it’s not just you. Your spouse is feeling the same pressures to balance family, work, and working out that you are. Have you talked about it together? That’s the first place to start. In order to successfully fit running into your family life, you can’t make all the decisions on your own. Make some time – maybe even get a babysitter go out for a nice dinner together – and talk to each other about your individual and your family fitness goals.

You should both agree on what priority running and fitness takes in your individual lives, and on how much time to devote to it. You should also agree on what priority running and fitness takes in your family’s life, and how you want to promote it. If you want your children to grow up with a love for fitness, then they need to see it in practice as a cooperative team effort – not just something that either Dad or Mom does. If your children can see you make trade-offs to make sure your partner has time to work out too, then they will learn by example to respect the needs of others.

Take turns running

Unless you’re an elite runner, you probably don’t need to run every day. Three or four days a week is plenty. You may not hit a PR each time you race, but in the grand scheme of things how important is that really? I trained for my last marathon running only three or four days each week and completed the marathon in 3:45. It wasn’t a PR for me, but it was good enough. And if you only run three or four days each week, you can then take turns with your spouse so that both of you have time to work out.

One good approach is to swap mornings. One of you runs or works out first thing in the morning while the other gets the kids ready for school. Running first thing in the morning is great because it means all of those surprises that come up during the day and steal your time won’t have a chance to pop up before you get your run in. And by taking turns, you each get to spend time in the morning with the kids so that no one parent has to bear the brunt of getting the family going in the morning.

You can also take turns with challenging races. You don’t have to both train for a big race at the same time. You can sacrifice a few days here and there so that your spouse can focus on her race. Then after you’ve supported her and cheered her to the finish, she can recover and skip a few days while you train for your race. Choosing a race and taking turns makes it easier to figure out who has to give a little when other commitments compete for your training time.

Run at lunch

If your employer supports physical fitness (something which more and more employers are supporting nowadays), then make full use of their policy and do your running at lunchtime! It’s a fabulous way to de-stress and refocus in the middle of your hectic workday. After your run you’ll return to work refreshed and energized, and you may even find that some great ideas came your way during your run.

One problem that lunchtime runners encounter frequently is lunchtime meetings. The first thing you need to do is block out your running time on your work calendar so that people know you are busy. The second thing you need to do is tell the people you work with that running is very important to you, that your employer supports physical fitness, and that you like to run at lunch. The third thing you need to do is be a little flexible. If you have an important client meeting, or if lunch is the only time you can get a group of key people together, then it won’t hurt you to skip a day here and there. But if you find yourself skipping your lunchtime runs regularly, then ask yourself if lunch is really the best time for you.

What if your employer doesn’t support physical fitness? Well, the last thing you want to do is sneak out to go running. That’s a good way to get fired (which would then give you plenty of time to run…). If your employer doesn’t support physical fitness, your choices are to find another time of the day to do your running, or get with your co-workers and find out how many other people there are who value fitness as much as you do. If you can band together and present your case professionally (fit employees are happy employees, fit employees take less sick days, fit employees have lower medical bills…), then maybe you can persuade your employer to change their policy. A good place to start is usually HR.

Keep running in perspective

Regardless of which approach you choose to take, remember what role you decided running should play in the life of your family and children, and keep it in perspective. By agreeing on your approach in advance, you’ll find that you really will be running with your family commitments, and not running from your family commitments.

Although running can be a life-long and year-round activity, those of us who live in the snow belt know that some winter days can test the mettle of even the most brazen and diehard runners. Shorter days mean more time spent running in the dark, colder days mean more time spent gearing up for your run with multiple layers, and snowfalls can mean changes to your standard routes or having to deal with the hazards of slush and ice and blizzards. Yes, winter running can be extremely enjoyable (topic of a future post), but it can also be very challenging. Of course, there is no better time for cross-training than when winter is at its worst — so when you find yourself stuck indoors, here are some tips to help you get the most out of your indoor winter cross-training.

Push yourself on a treadmill

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Runners have a love/hate relationship with the treadmill — some runners view it as an abomination to running that should be avoided at all costs, other runners think it’s a necessary evil that gets the job done, and still others swear by it as an ideal climate controlled running platform. Regardless of your position, the fact remains that when you’re indoors without a track, the treadmill is closest thing there is to outdoor running.

• Do interval workouts — most treadmills have a variety of available programs that you can use for interval training. One of the great benefits of doing intervals on a treadmill vs. on a track is that it’s harder to cheat on your pace. This can be a great way to get out of a performance plateau and really push yourself to move your pace to the next level.
• Randomize it — if treadmills seem boring to you, then select a random program and challenge yourself to handle whatever the machine throws at you!
• Focus on pace — again, because treadmills run at a fixed pace, you can pre-determine what pace you want to target for the distance you are running and use the treadmill to focus on your pace. You can do a tempo workout with a fixed pace for your entire run, or you can do tempo intervals, increasing the pace for 5 minute blocks during your run.
• Run with family! — most families don’t run together very often because different family members run at different paces. Treadmills afford you the opportunity to each run at your own pace while still running side by side! So schedule a treadmill lunch date with your spouse, or meet your kids at the gym after school, and go for a run together!

Explore new horizons

While treadmills mainly work the same muscles as running, exploring other equipment will work muscles you forgot you had – and just like on treadmills, you can work out side-by-side with your family!

• Stationary bike — like treadmills, stationary bikes are great for interval workouts. For extra motivation, sign up for a spinning class. Bikes are also great for recovery workouts, because unlike running on a treadmill, you can read a book while riding a bike.
• Ellipse — ellipses are wonderful for developing your hamstrings, calves, and thighs – and while you’re at it they’ll improve your balance too. And because of the lack of impact, the ellipse is the perfect machine for runners recovering from knee or ankle injuries.
• Stair climber — the stair climber has been along for so long that it tends to be overlooked in favor of the ellipse and newer machines, but that just means it’s easier to find one available when you’re at the gym! Stair climbers are perhaps the best piece of indoor equipment (other than weights) for developing leg strength and are a good substitute for hill workouts.

Go for a swim

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If you’re not a triathlete, it has probably been a while since you’ve gone for a good long swim. If that’s the case, you’ll be surprised at how out-of-shape swimming makes you feel. Despite just having run a marathon a few months earlier, when I gave swimming a try I could barely make it the length of the pool before I ran out of breath and had to stop. But it didn’t take too long before I found my form, and found that swimming is a great way to really immerse yourself (pun intended) in your workout. In addition to being a great no-impact endurance workout, swimming is also a fabulous way to develop your upper body – something neglected by far too many runners.

Pump iron

Speaking of upper body, I had a First Sergeant in the 82nd Airborne Division who before each weekend would remind us to keep doing PT (physical training), exhorting us to “…do some pushups and develop your bony little chests!” Unfortunately, “bony little chest” syndrome is a common affliction among distance runners. When the weather is nice, we like to log lots of miles — and our upper body pays the price. But there’s no better time than the middle of winter to undertake a three-month weight training program. Having a stronger and fitter upper body will actually improve your running! You might find yourself surprised at the improvement in your running form and performance when you try your first race in the spring.

Mix it up!

There’s no rule that says your workout needs to be homogeneous. If you find indoor workouts to be boring and mundane, then mix it up! Integrate all of the above into your routine for a whole-body workout.

• Speed and strength — Run and lift weights in the same workout. Drop your running distance and increase your pace so you get your run done faster (useful for those who don’t like the treadmill so much anyway). This will help you work on speed, and will still leave enough time after your run to do an upper body weight workout.
• Duathlon — Do half of your workout on the treadmill, and the other half on a bike, ellipse, or stair climber. This will break up the monotony of running on a treadmill and will help you to work out more muscle groups. Or try a land/sea combo by doing the first half of your workout on a treadmill, bike, ellipse, or stair climber and the second half in the pool!
• Triathlon — Just like the real thing, split your indoor workout into three parts – run, bike, and swim. Unlike the real thing, you can control the order in which you tackle them, and the amount of time you spend on each.

So whether you live in the snowbelt or not, winter can be a great opportunity to improve your fitness and your running performance with cross-training when you’re working out indoors.