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.

“It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair…”

From A Tale of Two Cities, by Charles Dickens

Over the last two weekends, my kids ran two different fun runs. (That’s my youngest in the photo)

One was sponsored and coordinated by the local hospital, with the goal of promoting health and fitness. The other was sponsored and promoted by a school, with the goal of raising funds for the financial aid fund.

One had post-race entertainment consisting of healthy homemade foods, a variety of physical activities, and a live band playing kids’ music. The other had a free can of soda pop for each kid that ran.

Pop Can Fun Run

The Pop Can Fun Run drew hundreds of local kids between the ages of 2 and 10 to have fun and promote health and fitness. The race was run in heats by age (2 year old race, 3 year old race, etc.). The 2 through 4 year olds ran down the block about 0.1 miles. The 5 through 10 year olds ran down the block and back, about 0.2 miles. Boys and girls ran in separate heats, and it was especially great to see so many girls at the race! (The photo above is the start of the 5 year old girls race)

Yet, with all its potential, the Pop Can Fun Run left a bad taste in my mouth. Despite the event being sponsored and run by the local hospital, right next to the hospital, to supposedly promote health and fitness, each participant (including the 2 year olds) could claim their own can of soda pop after they ran.

Pop Can Fun Run finisher’s tent

Something just doesn’t sit right with me when a hospital hands out free sodas to kids. Yes, they did need to run for it. But is that what we’ve come to? We need to bribe our kids with soda to get them to come out to a race?

“I’d do anything for a soda — I’d even run!”

I should expect higher standards from a hospital, and yet somehow I’m not surprised. What a great event for educating the public! Yet there were no nutrition pamphlets or advice to be seen, no nurses talking to families about how to keep their kids healthy, and no displays or activities promoting fitness. Wasting such a golden opportunity for public health education would have been bad enough, but handing out free soda to kids took the cake.

For more on why I think handing out sodas to kids is such a bad idea, check out my previous post on the scary truth about sugar for runners.

CVMS 5K and 1 Mile Family Fun Run

Although not as well attended as the Pop Can Fun Run, the CVMS 5K and 1 Mile Family Fun Run (which drew less than 200 participants across both events) was outstanding! Sponsored by the Chemung Valley Montessori School, the purpose of this event was “to help our students, families, and communities focus on the benefits and fun of fitness while fundraising and supporting those in need.”

Both the 5K and 1 Mile events were kid-friendly — and in many cases entire families ran together. The entire 1 mile course, and the majority of the 5K course, went out and back on a rail trail (pictured below). Some kids ran the whole way. Some ran and walked. Some stopped to pick flowers or look for birds in the marshland adjacent to the trail.

CVMS 1 Mile Family Fun Run

After the race, kids and families were welcomed onto the school playground to enjoy homemade food including (but not limited to) a variety of fresh fruits, hummus, pasta salad, and granola bars. An inflatable was set up next to the kids’ band so the children could bounce away what energy they had left after running while the band played kid-friendly music like “Cheese Man”.

All in all it was a fabulous family event — just what a family fun run should be.

So what do you think? Am I being too hard on the hospital? Chime in with your comments below!

Do you ever wonder why kids grow up wanting to be Michael Jordan, but not Ryan Hall? Or if distance running will ever be able to match the popularity and advertising budgets of MLB?

The article then goes on to speculate how showcasing events online through new media or making races more spectator-friendly can lead to an upsurge in popularity for running.

Interesting ideas, but they’re based on the flawed assumptions that more popular equals better and that professional athletes who can be idolized by the masses are a necessary ingredient for attracting the masses.

This connection to athletes and spectators is vital in creating a growing and loyal fan base. … “There is an obvious connection between the masses and the professional athletes, some of whom began as mid-packers.”

Bigger isn’t better

For all the millions and millions of baseball fans out there, how many of them actually play? Maybe they played in little league or scraped up stickball games when they were kids, but I would speculate that the vast majority of adult baseball fans are spectators — and that spectating does nothing to advance the sport. Sure, it brings in billions of dollars of revenue and gives people something to talk about at work the next day. But it also creates problems like the Barry Bonds steroids scandal.

Is this what we want for running? As it is, running is already plagued with its share of blood doping and other scandals. Fortunately, if you Google “running scandal” you find lots of scandals, but nothing related to running until you get to the bottom of the page. Try the same thing for “baseball scandal” and you get pages and pages of examples of exactly what we don’t want to happen to running.

Don’t spectate, participate!

The other downside to the media glitz and high profile image of professional sports, like baseball, is that it actually reduces family participation. Kids no longer want to play ball with Dad. Dad isn’t good enough anymore. They’ll sit on the couch or in a stadium and watch a ballgame with Dad while he drinks a [few] beer[s]. But instead of playing ball as a family in the backyard, Mom and Dad shuttle their kids off to endless T-Ball and Little League games in hopes that they can be good enough to make Varsity in high school, and then play ball in college. And while Junior has dreams of getting drafted and growing up to be just like Barry Bonds or Sammy Sosa, Mom and Dad continue to watch from the sidelines.

I think the beauty of running is that it isn’t spectator-friendly. The only way to enjoy running is to participate! And through participation, we turn an individual endeavor of striving to achieve milestones of new distance records and PR’s into a community event where it’s more about supporting each other than competing against each other.

I don’t expect my kids to grow up being active and fit because they want to be just like Usain Bolt. But I do hope that in time they will emulate my commitment to running and physical fitness because I can set an example for them that may show them how to live happier and healthier lives.

And it is in this way that Running gives each of us the opportunity to be better role models for our kids and our families than Barry Bonds could ever be.

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.

Happy Mother’s Day!

Running in the Family would like to wish all Moms, whether running mothers or mothers of runners, a very happy, wonderful, and joyous Mother’s Day!

All the wonderful moms out there go the extra mile every day to keep our families running. But with all the running around moms do to keep their families running, there’s not much time left to get the right info to keep yourself running. So with you in mind, here’s a selection of running resources for moms to help you get more out of your running. I personally follow each of these and hope that you’ll find them as useful and enjoyable as I do.

Healthy Mom Blogs

You may or may not live in a community where there is a group of active moms who support each other. Even if you don’t, you can tap in to a virtual community of fit moms. Check out some of these mom-friendly fitness blogs.

• Training for Fun — Training for fun, by Luann Abrams, shows you how to stay fit with your kids, instead of in spite of them. The site is packed with great ideas for turning workout time into playtime with your kids, and at the same time helping them to grow up healthy and share in your fitness values.
• Bookieboo — Bookieboo is a place where moms into fitness, weight loss, and healthy living get together to share. Among other things, it features the Bookeiboo blog with health and fitness tips, tons of resources, and Mamavation — a group of moms helping each other to reach their fitness goals together. Created by Leah Segedie, Bookieboo includes a bunch of contributing moms and a very active community. (free registration required to access most site features)
• Workout Mommy — Workout Mommy, written by Lisa who was a personal trainer and group fitness instructor, features other fit moms and shares the joys of challenges of staying fit with little kids. Workout Mommy is also a community moderator on Bookieboo.
• The Well Mom — This blog, written by Heather Cabot features a wealth of articles helping moms to stay well-nourished, well-centered, well-toned, well-pampered, and well-connected.
• Active Kids Club — Active Kids Club started as an outdoor playgroup in Toronto, and has turned into a fantastic website with tons of articles, resources, and information for how to stay active with your kids, and how to form outdoor playgroups of your own!

Recommended Family Blogs

While not specifically fitness-related, these are blogs that all moms can relate to. Some are insightful, some are funny, and hopefully you will enjoy them all.

• Zen Family Habits — This minimalist blog shows you how to enjoy your family life more by simplifying and focusing on the things that really matter to you.
• The Bad Parent — The Bad Parent is a column hosted on Babble.com which features “taboo-breaking confessions” from parents who either didn’t quite do things by the book, or who perhaps even completely ignored the book and forged their own path. Definitely worth a read!
• Rocks in my Dryer — Hilarious takes on family life that we all can relate to. For a good sampling of what you’ll find there, check out the posts on the Best Of page.

Running Resources

Here’s a list of my favorite running resources. Although these aren’t “just for moms,” I think a list of resources for moms would be incomplete without these.

• RunAddicts — Fabulous professional blog for runners with great tips and articles.
• John “The Penguin” Bingham — I miss reading “The Penguin’s” column in Runner’s World, but you can still follow him online! A definite “must read” for all non-elite runners (like me).
• Runner’s World — The ubiquitous runner’s magazine online.
• Road Runner Sports — The World’s Largest Running Store. This is where I buy all of my running shoes and running gear! (affiliate link)

If you know of any great running resources for moms that you would like to share, please let us know about them in the comments section!

I hope you find these resources to be useful, informative, and enjoyable. But most of all, I hope that you find the opportunity this Mother’s Day to do something that makes you feel special. Happy Mother’s Day!

It’s about the impact of sugar on blood-fat profiles (known as ‘lipid profiles’) and cardiovascular risks, and it’s scary!

Now everyone knows that too much sugar is bad for you. But runners typically get to benefit from the equation
Calories In <= Calories Out
In other words, if you consume extra calories, you can just run them off!

Had an extra portion at a business dinner? Run it off the next day! Co-worker brought snacks in to a meeting? Run them off! Need a Coke and a candy bar in the middle of the afternoon for a pick-me-up? Hold that thought!!!

Here’s what the study in the article found:

The strongest relationship between added sugar and blood fats was found in values for HDL-C, which fell from 58.7 mg/dl for those who ate the least added sugar to 47.7 mg/dl for those who ate the most. A higher HDL-C level is associated with a lower cardiovascular risk.

Among some blood fats linked to higher cardiovascular risk, the converse was true: Triglyceride levels went from 105 mg/dl in the group that ate the least sugar to 114 mg/dl in the group that ate the most. The so-called bad cholesterol, LDL-C, went from 116 mg/dl for women who ate the least sugar to 123 mg/dl for women who ate the most. There were no significant trends for LDL-C among men.

Ouch! That’s a double-whammy!! Sugar makes your good cholesterol go down and your triglycerides and bad cholesterol go up!

And the problem, even for runners, is that sugar is processed so quickly, chances are you’re not running it off before it starts affecting you.

But wait, there’s more!

Data from the mid-1990s show that 15.8 percent of the typical American’s diet was composed of added sugar — 21.4 teaspoons or 359 calories per day. That’s up from 10.6 percent in 1977–1978.

And in the study cited in the article, the study participants that were in the highest-consuming added sugar group ate about 46 teaspoons of added sugar per day! Try to visualize that. If you need help, take a look at this article which shows what a mere 18 teaspoons looks like, and also tells you how much sugar is found in common drinks (one can of Coke has about 10 teaspoons!).

Added sugar is everywhere you look. Yes, you can avoid sodas and chocolate bars and candy. But how about ketchup, spaghetti sauce on your pre-race pasta dinner, and the runner favorite Gatorade? All of these have added sugar in the form of “caloric sweeteners,” the most common of which is corn syrup. And even if you can control your sugar intake, do you know how much sugar your children are eating every day?

So what’s a runner and a concerned parent to do?

“What it really means is we have to go back to things like whole grains and vegetables and fruit and eat things in moderation in order to be healthy,” [study co-author Dr. Miriam B.] Vos said. “Plus, a good healthy dose of activity.”

What that means is just because you can run a marathon (or a half, or a 10K…) doesn’t mean you can balance excess with excess. Excess non-nutritional caloric intake balanced by excess distance does not a healthy runner make! If you achieve balance by putting too much on both sides, your balance may break.

Do you know what your kids are doing this summer?

This is the time of year when parents across the country are scrambling to schedule their kids’ summers. When does school end? When does school start up again? What week(s) are we going to all go on vacation together? What long weekends will we take? And most importantly — What summer camps will we sign up for this year?

The summer camp options seem almost limitless, with, of course, more and more options opening up as your kids get older. Well, here’s an option you may not have considered.

Try a youth running summer camp

These camps are a great way for your kids to have a lot of fun in a safe environment while improving their running and learning about fitness with peers that share the same values. And, believe it or not, there are kids running summer camps all across the country! Most are open to kids in Middle School through High School, but age requirements vary from camp to camp. If you search locally on Google chances are you can find one near you. Here’s a selection of running camps from across the country that are worth checking out!

Kids Summer Running Camp List

• Nike Running Camps — locations nationwide, ages 14 to 18 This is the 800 lb. gorilla of youth running camps with programs all across the country. Check out their website to find a Nike Running Camp near you. These camps are all professionally staffed and held on college campuses. Definitely worth a look!
• Warr10r Camp — Locations in Florida and Georgia, ages 12 to 18 This camp has kids run on trails in the Florida and Georgia countryside. If I still lived in Georgia, I’d send my kids here!
• Runners Workshop XC Camp — Lake Tahoe, Malibu, and Idyllwild, CA, ages 12 to 18 California has some of the prettiest running country and best weather around!
• Stars and Stripe Track Camp — Oregon, ages 6 to 18 Kids as young as six can attend this daycamp to learn and practice a variety of track and field events.
• Steens Mountain High Altitude Running Camp — Oregon, ages 13 to 19 When they say “High Altitude” they’re not kidding! Base camp is at 7500 feet, and with daily runs through the mountains, this camp is not for the fainthearted.
• Elevate Running Camp — Arizona, high school ages Another mountain running camp, Elevate puts a focus on on learning with instructional sessions everyday in addition to regular runs and typical camp fun.
• Camp Isaiah — Colorado, middle school to high school ages This Christian camp allows kids to enjoy running and other activities while exploring their spirituality in the Rockies.
• Carrie Tollefson Training Camp — Minnesota, middle school to high school ages Started by running star Carrie Tollefson and held in her hometown in Minnesota, this high performance camp is exclusively for girls.
• Wilderness Running Camp — Missouri, teens Located in the beautiful Ozarks, this camp is a true outdoor adventure that combines trail running with fun outdoor events like float trips.
• First XC Running Camp — South Carolina, teens Held on the grounds of Furman University, this camp is for runners of all ability levels.
• Cavalier Distance Running Camp — North Carolina, teens Located near Asheville, NC, this Christian running camp is packed with outdoor activities such as a ropes course and hiking through the beautiful Blue Ridge Mountains.
• X-Treme Running Camp — New Jersey, middle school and high school ages This high performance camp located near the Delaware Water Gap is geared towards helping competitive runners jump to the head of the pack.
• Aim High Running Camp — New York, middle school and high school ages This camp, set in upstate New York’s Adirondack Mountains, is packed with activities!
• Portsmouth-Newport Running Camp — Rhode Island, high school ages Open to runners of all ability levels, this camp is set on the scenic campus of Portsmouth Abbey School near historic Newport, RI.

So what are you waiting for? Find a camp near you and sign up before they fill up!

And if you know of a great kids running camp that I missed, please let us know about it in the comments!

No running in Mrs. Obama’s plan?

I, along with the rest of the fitness community I’m sure, applaud our First Lady’s commitment to fighting youth obesity. This is an epidemic in our country which has long been ignored and it’s wonderful to see it getting some serious attention. But is it missing something? Donald Buraglio and Mike Dove of montereyrunninglife.com point out in The Herald Monterey County that she has neglected to include running:

Maybe we’re paranoid, but we’ll put this one out there … we’re a bit offended that the Surgeon General’s “Vision for a Healthy and Fit Nation 2010″ says children should have 60 minutes a day of vigorous exercise but doesn’t mention running. Included in the activity examples are softball, racquetball, kayaking (Really? In inner cities?), skating, mall walking, and washing the car, but somehow running didn’t make the list.

I couldn’t agree more!

See, here’s the thing: running is the simplest, cheapest, most accessible and most effective means of exercise there is. Although we risk offending the kayaking or shuffleboard lobbies by saying so, we feel our sport deserves a much higher profile in fitness programs.

It’s almost hard to imaging kids at play outdoors without running. Running has always been a core activity of children’s playtime, and as such should be a vital part of any children’s fitness initiative. Thank you Donald and Mike for pointing out this flaw in the program!

So what should we do about it? I think we should let the First Lady know how we feel. Unfortunately the blog on letsmove.gov does not have a comments section, but they also have a Facebook page. So go ahead and post a comment on their wall! Let’s not let running get overlooked.

Cops and Kids

Is it possible for a parent to ever be excited about having their own children chased by cops? It is if it’s during the Spring Training Classic 10K Cops-n-Kids Fun Run in Jupiter, Florida!

The run takes place on March 5th, 2010 and finishes at home plate in Roger Dean Stadium with the kids being led by a police motorcycle and accompanied (chased?) by officers. Additionally, there will be a Mobile Command Vehicle, a SWAT team, and K9 officers available for instructional tours.

What a great way to promote family fitness and public safety, while introducing our neighborhood heroes — police — to kids in a friendly environment. Kudos to the towns of Abacoa and Jupiter for this fabulous event! I hope it serves as an inspiration to towns and communities across the country.

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!

Losing focus on your running goals?

How are you doing with your running and fitness goals? How is the rest of your family doing?

As the Holidays pass and we become re-absorbed into the activities of our daily lives, it gets easier and easier to find excuses — especially at this time of year. It’s too cold to run outside … It’s too dark to run in the morning … It’s too dark to run in the evening … I’m getting tired of the treadmill and wish I could just run outside … I’ll just skip today … I’ll get back on track tomorrow …

Publish your running goals and keep track

One of the best ways to make sure you don’t slack off is to publish your running and fitness goals and track your progress. It doesn’t have to be complicated. One technique is to just post your goal in big letters on the fridge or the family bulletin board — DADDY WILL RUN 3 TIMES A WEEK. Then keep a log sheet handy and write down each time you complete a workout or otherwise make progress towards your goal.

You can also use some great online tools to make your goals public.

• Daytum.com is a simple and attractive site where you can post goals and track metrics for free. This is the site I’m using to aggregate and track my Run 48 States progress. Create your page in a few minutes, then post it on Facebook, Twitter, or email it to friends that you know will keep you honest.
• MapMyRun.com (affiliate link) is a comprehensive site that lets you log workouts, publish them to your Facebook and Twitter accounts automatically, and view metrics in a variety of different ways. Better yet, if you get your running friends on it as well, you can link your profiles and see what your friends have been doing to keep each other honest.
• Runkeeper.com is another online option that is a bit more streamlined than MapMyRun. It has less functionality, but is much easier to use and is better designed. You input your workouts on your iPhone (support for other devices coming in the future) through the RunKeeper app available through the App Store for free. RunKeeper then charts your progress both on your iPhone, and on their website. It integrates nicely with the GPS capabilities of the iPhone, plotting your course on a map during your run and providing statistics for distance and pace. It also integrates nicely with Facebook and Twitter, and allows you to build a network of running buddies called your “Street Team.”

There are plenty more out there. These are just the ones I’ve used. If you have a great suggestion, let us know about it by leaving a comment!

Rely on your family for support

Believe it or not, your family wants you to be successful in your running and fitness goals. Think about how you feel about them. Don’t you want your spouse to be healthy? Don’t you want to help your spouse find time to work out? Don’t you want your kids to be healthy and to realize their goals? Well your family wants that for you too.

You should have shared your fitness goals with your family when you set them. If you didn’t, share them now. OK, maybe not right now, but do it today. Make sure your family knows what you’re trying to achieve, and that they understand why.

Then ask them for help. If you are starting to find yourself struggling to keep up with your commitments to yourself, tell them what your challenges are. While you’re at it, don’t make it all about you. Ask them how they’re doing on their fitness goals. Work together as a family, as a team, to really understand what each of you wants to achieve — and then support each other and help each other be successful.

Working together and keeping your lines of communication open helps your entire family support each other. You can celebrate each other’s successes. You can help each other deal with challenges as they come up. You can use your running and fitness goals to bring your family together, and keep each other on track.

View of Seneca Lake from Watkins Glen, NY

This week my 48 state run took me through Watkins Glen, NY. Located on the southern tip of Seneca Lake, Watkins Glen is a major tourist destination in New York’s Finger Lakes country.

First, my route went past Watkins Glen International, which features world-class racing including NASCAR, Indy, and historic & vintage car races. It’s quite the attraction during the summer, especially when NASCAR is in town — but I tend to prefer the Vintage Grand Prix. There’s nothing like watching historic race cars from as far back as the 1920’s compete against other historic cars from the same era! And between heats, the cars are all out on display for everyone’s admiration.

Just a few miles away from the racetrack is Watkins Glen State Park where you can hike (or run) a fantastic gorge.

Watkins Glen State Park (Flickr: riverap1)

The scenery here is really quite fantastic as you can tell from these pictures! The gorge is also quite steep. My route doesn’t come right down into the gorge, but instead follows the trails hugging the rim.

Watkins Glen State Park (Flickr: dlhdmb13)

There are hiking trails throughout Watkins Glen State Park which allow you to explore many of the nooks and crannies in this beautiful gorge. The entire Glen is riddled with waterfalls, ranging from the majestic, like the one in the photo above, to tiny cascading ledges which make you feel like you’re in a huge zen garden.

Watkins Glen State Park (Flickr: Peter Rivera)

Watkins Glen State Park (Flickr: dlhdmb13)

At the base of the Glen lies the town of Watkins Glen, NY and the southern tip of Seneca Lake. From here I’ll continue my way up the western side of the lake, running northwest towards Penn Yan on Keuka Lake and then Canandaigua on Canandaigua Lake.

Sailboat on Seneca Lake (Flickr: eflon)

Don’t forget to follow along on the course map. If you view the map on MapMyRun.com you’ll find a link above the map which allows you to view a course fly-by video. Check it out!

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!

The Santa Shuffle — Chicago, IL

If hundreds of runners in Santa suits don’t motivate you, then I don’t know what will!

When you’re running a family, it’s hard to find time to run. And it’s easy to make excuses not to.

“I have an early meeting, so I can’t run in the morning.“
“I don’t know what people at work will think, so I can’t run at lunch.“
“I’m too tired, so I can’t run in the evening.”

Finding or forming a group (like the “Lunch Ladies”) is a great way to keep yourself from falling prey to your excuses. If you know other people are expecting you to be there, you’ll be less likely to wimp out. (if you didn’t click the Rachel Ray Show link earlier to watch the video, now would be a good time)

And even if you don’t run with a group, you can use friends and family to keep you on track. Tell them your fitness goals. Tell them how often you want to work out. And then ask them to check in on you and keep you honest. Of course, if they’re good friends, they would never make you feel bad for missing a run here and there. After all, running should be a way to improve fitness and relieve stress — not add to your already high stress level. But just knowing that they know you want to run, and that they support your fitness goals, will make you run more and run better.

Finding a wacky race is also a great way to shake it up and add some fun to your routine! There are lots of great local races like the Santa Shuffle all over the place. All you have to do is find them, and then sign up! Sometimes they can be tricky to find, so if you know of one go ahead and post it in the comments!

Then take your family along with you, and have a great time together!

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!

With the dawn of a new year and a new decade, I’ve launched a new endeavor. I’m going to run through all 48 continental states in the USA! And I can’t think of a better place to kick it off than right here in Corning, NY at the Corning Museum of Glass.

Corning Museum of Glass

Corning is also where the Wineglass Marathon ends. This fabulous marathon course starts in Bath, NY and follows the river down to Corning, with the finish line right near the Corning Museum of Glass.

5 miles down, ???? to go…

I ran the first leg of my virtual run through all 48 states on January 2nd, 2010 — heading north from the Corning Museum of Glass up towards Watkins Glen, NY. Please check out the Run 48 States information page to find out more, and follow my progress on the Run 48 States Map.

Flickr: andrepierre

Yes, the Christmas season is upon us. I hope you have the opportunity to use this wonderful time of year as a chance to connect with family and friends, and to reflect on what is truly important in life. If you are spending time with family, why not invite them to run with you while visiting — so you can burn off those extra Christmas cookies while spending time reconnecting. And speaking of Christmas cookies, don’t forget to enjoy them in moderation.

May your holidays be merry, may your family be healthy, and may you enjoy peace and prosperity in the new year!

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

http://www.flickr.com/photos/iwona_kellie/

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.

But by following these three rules, you can avoid the extra holiday pounds and stay in top running shape.

1. Watch your portion sizes

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Just because the food tastes really good doesn’t mean you need to fill your plate. Smaller portions means less calories. If you’re at a party with hors d’oeuvres, then use a small plate and be sure to leave some whitespace around your food. Take only small portions of a couple of selections and make yourself have to choose to go back for more instead of piling your plate high. Not only does this cut down on your portion sizes, it also makes you look like less of a glutton! And inbetween the crab rangoon and saucy meatballs, make sure you select some fresh vegetables and other healthful choices (see #2 below).

When at a buffet or sit-down dinner, remember that you are in control of how much food you put on your plate. Most plates, especially at restaurants, are much too large for regular portion sizes. Keep some space around each item on your plate instead of filling it. When eating, try to put your fork down between each bite and don’t pick it up again until you’ve swallowed. In this manner, you can pace your eating just like you do your running!

2. Opt for healthful choices

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Most holiday fare is extremely rich — which is what makes it so good! You don’t have to completely avoid the good stuff (after all it is the holidays), just make sure to mix in healthful choices as well. When selecting your portion sizes, try to make the portion sizes for healthful choices a little larger than their more tasty but less healthful counterparts.

So what do you select for healthful holiday fare? Start with salads and fresh veggies (but remember not to go overboard on the dressing). If fruit is available, that’s great too! If you start with some low-fat low-calorie healthful choices, you’ll satisfy some of your appetite and will be less tempted to over-indulge on the decadent stuff. Sauces tend to be extremely high in unwanted extra fat and calories, so try to find selections that go light on the sauce. Creamy sauces (hollandaise, alfredo, etc.) tend to have more calories and fat than other sauces (au jus, marsala, etc.). Opt for fish or white meat over red meat. And always go for the veggies!

3. Calories In <= Calories Out

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No matter what you choose to eat (or how much) over the holidays, remember that your ultimate weight gain (or loss) is governed by the above equation. Calories In come from the food you eat, and Calories Out are the result of energy burned during activities like running.

If you over-indulged the night before, or if that extra dessert was just too good to pass up, then all is not lost. Just tack another mile or two onto your next run to make up for it! Of course, you should always try to make the calories you take in be as healthful as possible — but after all, the holiday season only comes once a year!

So if you can’t pass up that succulent steak, or just have to try the five layer chocolate cake which is to die for, then go ahead! As runners we have a decided advantage over our non-running associates. Running is a very efficient way to burn calories. Although your actual calorie burn rate will depend on your body weight and running pace, the general rule of thumb is that running will burn about 100 calories per mile. To figure out how many calories you’re burning, use this handy calorie calculator from MapMyRun.com.

So enjoy your holidays, have fun, and get out there and keep running!

For the first post, I’d like to point to you an excellent post on the Running / Jogging Blog by Christine Luff about running while visiting relatives. What I like most about her post is this part:

“Ask family members to join you. See if anyone in the family wants to run with you. You may have to run a slower pace than you’re used to, but use it as a recovery run. … You might be surprised to find out that other family members are looking for an excuse to get out of the house and be active. Going for a run or enjoying the outdoors together could be a great bonding experience.”

What better way to kick off running in the family than to invite your family to join you for a Thanksgiving run? You could even look up a nearby Turkey Trot and do a race together.

Thanksgiving is one of the best holidays ever. It’s a wonderful opportunity to spend time with family, reconnect, and recharge. And if you regularly run to recharge, then go ahead and start incorporating that into your Thanksgiving holiday. You never know, you may even start a new family tradition!