Team Cross Runs

Five Fall Running Tips

We are in the midst of fall and depending on where you live you may have already passed peak leaf viewing season.  But like I recently told someone, even if the all the leaves have fallen, at least the ground will have lots of color! We often hear a lot about tips for running in the heat of summer or the cold of winter, but what are some important things to remember about fall??

Enjoy the scenery - this seems like a no brainer.  Lots of people go out of their way to do leaf viewing, but I would say be sure to take a run somewhere that you can really enjoy the full depth of the fall foliage.

Run somewhere new - this goes with the first one.  If your daily runs are on the roads in an urban or even suburban area, try to find a new place to run. I personally would recommend finding some kind of park where you can run on trails, but get out of your comfort zone and find a new place to enjoy your running.

Check the weather - fall weather can be a little tricky.  One day it can be gorgeous with lots of sun and the next day can be really windy and cold with some flurries (this actually just happened this past weekend).  So make sure you know what the weather is like before you step outside and try to run in the snow only wearing a t-shirt! You don’t want to overdress but you sure don’t want to under dress either.

Watch your step - another pretty commonsensical idea but important to stress.  No matter where you run this time of year there are going to be a lot of leaves on the ground.  And while they can be quite enjoyable to look at they are a potential hazard to our beloved ankles.  Even in the urban jungle, leaves can cover up holes, sticks, or dangerous parts of sidewalks.  Even worse, on the trails leaves can cover up roots, small stumps and a wide variety of other dangers.  So be careful!

Have Fun - last but not least, have some fun out there. Fall is a great time to relax and recharge, especially if you’ve been training hard all summer.  Try to get out and enjoy the crisp fall air and the beauty all around.  Fall is a great time of year so be sure to enjoy it before the snow starts accumulating!

Technorati Tags: Fall, Autumn, Running, Tips

A Very Stupid Mistake or Series of Mistakes

I made a very stupid mistake yesterday when I went for an easy 5 mile run. I didn’t really know what the temperature was (first mistake) and didn’t have enough clothes/layers (second mistake) on over my core, let alone my extremities. Back in December I gave 9 Winter Weather Tips, I should follow my own advice!

I had been playing on the Internet, so I had no excuse for not checking the weather at a variety of weather sites (including this blog and my browser’s weather plug-in). The temperature was in the mid-teens with wind chills in the single digits. Not too bad if you are prepared. So what was I wearing? I had a long-sleeve dry fit shirt and a fleece vest, with shorts and warm-up pants. I had normal socks, cloth gloves, and a silk balaclava. My run was an out and back. During the out section I was comfortable, even using the balaclava as a hat.

When I turned around, I came back into the wind and quickly realized my folly. The wind quickly became biting and I first really felt it on my exposed face, so I pulled down the balaclava. Then I began feeling my abs get really cold, then my fingers and arms, finally I felt the sweat in the crook of my elbow freezing. It was a long 2.5 mile run home.

I made it back, peeled off some of the layers and jumped into the bed, between the top 2 covers. My core temperature didn’t seem very low, but my stomach and back were very red (think sun/wind burn). After warming up a little bit I got into a cool shower. You don’t want to warm your body up with water that is too warm, you can slowly increase the temperature as your body thaws.

So hopefully I have learned my lesson and will dress smarter for my runs. I have plenty of clothes for layering and I have nicer gloves that will stop the wind. My run was officially 5.03 in 41:24. I didn’t really want to run today, but decided I needed a few more miles for the week to continue building up my mileage.

Technorati Tags: Winter, Running, Safety

Its a Raging Inferno Outside: Tips to Beat the HEAT

Its hot outside (maybe an understatement). At noon today its about 85 degrees with a heat index at 92 and 68% humidity! The prediction for today is 98 degrees with heat indexes around 105! The National Weather Service has issued a Heat Advisory for today and also one for tomorrow with predictions for 97 degrees and a similar heat index. UGH!

I guess its time for some hot weather running tips! There is a lot out there about this topic, so here is a compilation of advice from all the running experts and actually Runner’s World did a big feature on this topic in a recent issue.

1. Hydration is a must! Drink before, during, and after your runs. You can lose between 6-12oz of fluid per 20 minutes of running. Be careful with overhydration, if you are on a long run be sure to include some type of sugar such as Gatorade. A good indication of your fluid intake is your urine color (the darker the less hydrated you are). Also go ahead and pour some water over your body it will help cool you off! Avoid caffeine, alcohol, and carbonated drinks.
2. Run early, late, and in the shade. I guess running indoors works too, but not an option I really like! Trying to finish your run before the temperatures really start to rise is the best idea, otherwise a late night run is best. Running in the shade and avoiding blacktop surfaces will also help keep you cooler. You can also split up your workout between a morning and night or do some cross training.
3. Watch your pace - your times might be a little slower than normal, don’t push yourself too hard and be patient. Some would also say to start out a little slower than normal to prevent a serious time drop later in your run.
4. Wear light-weight, light-colored, and loose clothing with SPF in them. This includes light-colored moisture-wicking socks to help keep your feet cooler. Experts differ on wearing hats and long-sleeved shirts. Depending on your specific case they might be helpful, I doubt in Indiana we need to worry about wearing long-sleeved shirts, but I don’t know about hats. They can provide a needed respite from the sun, but they also hinder the escape of heat from our body. Using a cold, wet, or even frozen bandana wrapped around your neck or head is a good way to keep you cool, but once its lost its cool it might be a hindrance by keeping heat at your body. Wrapping a cold sponge with ice cubes can also be helpful.
5. Watch for symptoms of heat-related illness:
   1. Leg cramps, dizziness, increased heart rate, headache, and nausea are the initial symptoms of heat exhaustion, which could lead to (possibly fatal) heat stroke. Anyone experiencing these indicators should stop exercising immediately, get to a cool place, and continue to hydrate slowly. If you cannot keep fluids down, go to the emergency room.
   2. Other symptoms include confusion, loss of muscle control, clammy skin, feeling faint.
   3. If you stop sweating, have a throbbing headache or red, hot, dry skin seek immediate medical attention.
6. Group running is more important so you can keep an eye on each other and provide assistance as needed.
7. Stay rested - ensure you are getting at least a normal amount if not more sleep.
8. Stay nourished - it is hard to eat or cook sometimes when it is so hot, but staying properly nourished will help your body fight the heat! Eating things like salad or fruits will help with hydration because of their high water content.

You can’t beat the heat. Nobody can–that is, nobody can race up to their potential in hot conditions. - Truman Clark

Hear is a link about indoor training. Also check out Gatorade’s hydration strategies website.

Sources for today’s post:

• Road Runners Club of America
• Cool Running
• Active tips temps precautions summer
• WebMD
• Runner’s World hydration cool gauge mileage

Also check out this Indy Star article about hiking (running) trails at Turkey Run State Park.

Ways to Ruin Your Next Race

There are lots of way to ruin a race, but over at Active.com they have provided a list of the top ten easiest ways to ruin a race. Its on their Triathlon site, but it is an excellent list for runners as well.

I’ll write out the list but be sure to check out the article to get their descriptions! By reading the descriptions you might also be able to spot what you should actually do to NOT ruin your race!

1. Increase Training Volume
2. Decrease or Eliminate Training
3. Don’t Keep a Training Log
4. Get New Gear Less than a Week Before the Race
5. Try New Techniques on Race Day
6. Schedule More than Normal Amounts of Work & Personal Obligations
7. Eat High-Fiber Foods in Your Last Few Pre-Race Meals
8. Plenty of Alcohol and Little Sleep the Night Before the Race
9. Base your Goal Performance on Others
10. Arrive to the Race as Late as Possible

I’ll admit I’ve actually done a couple of these!

• • I ran a 5K after running 11 miles the day before (not such a good 5K time!) I also rode my bike 10 miles to a 5K, but actually planned to do that and didn’t care about my time.
  • I raced a 5K without socks in my flats, because/ I forgot them at home! (luckily I didn’t get any blisters!)
  • I’ve experimented with powerbars/gels during a race for the first time (I don’t remember any problems and actually raced a course PR)
  • I have experienced less than a good amount of sleep the night before a race. But our rule in college was that the night before the night before (Thursday night for a Saturday race) was the most important night of sleep. I don’t recall the science for this one, anyone?
  • One year, the night before the Indy Mini I went to the Expo and then walked around Indy for awhile afterwards, nothing like wearing out your legs!
  • While I didn’t eat high-fiber, I have had issues with certain pasta restaurants not sitting well after eating them the night before!

Did you like this list? Find that it is pretty inclusive? Leave a comment and let us know what you think about any of these items.

Technorati tags: running, fitness, triathlon