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Essential Nutrients for Runners
Due to the high amounts of stress and strain that runners put on their bodies, their nutritional needs vary from that of the average individual. There are a number of vitamins and minerals that runners should incorporate into their daily diets in order to improve recovery, strengthen the immune system, and promote muscle and bone strength.
Vitamin D
It is not uncommon for an endurance athlete to complain of low motivation, fatigue, and muscle soreness. After all, high volume training is the main culprit of feeling tired and sore. However, what many runners do not know is that Vitamin D deficiency may be to blame, especially during colder months. This vitamin, which is found in dairy, eggs, mushrooms, and fish, is necessary in order to sustain muscle and bone health, as well as optimal oxygen uptake.
Vitamin E
An often overlooked nutrient, Vitamin E is essential for muscle repair and recovery. Found in squash, nuts, fish, oils, seeds, and avocado, runners who avoid fatty foods are often deficient for this important antioxidant.
Iron
Without a doubt, iron is one of the most common nutrients that runners find themselves lacking. Low iron levels affect fatigue, motivation, muscle recovery, and endurance. Foods that are high in iron include red meat, shellfish, dark leafy greens, and beans.
Magnesium
Magnesium is especially important for endurance athletes because it aids in muscle contractions and metabolism. When athletes are deficient in this mineral they have decreased endurance and decreased aerobic capacity. Magnesium is from the body lost via sweat, so drinking an electrolyte sports drink immediately after a hot run and eating dark leafy greens, seeds, nuts, fish, dark chocolate, or bananas is recommended.
Calcium
Calcium is crucial for strong bones, so it should be no surprise that runners need more of this essential nutrient in order to keep stress fractures and stress reactions at bay. Dairy (and dairy substitutes), yogurt, fish, beans, greens, and some melons are all great sources of calcium.
Zinc
Running can weaken the immune system, which leaves the body susceptible to injury and illness. Zinc is a necessary nutrient that can provide immune system support, especially when logging high mileage. In addition, zinc is a cofactor for many processes in the body, which means not having enough of this mineral can lead to many improperly functioning systems in the body. Foods that naturally contain high levels of zinc include shellfish, liver, wheat germ, and black-eyed peas.
Running Compression Socks: Fad or Essential?
What are compression socks for and is it time for you to get a pair? Learn all about the benefits of using compression socks and how it can beef up your everyday and competitive running gear.
When you start taking running seriously, it’s going to be hard not to come across compression socks. It’s mentioned a lot in running tips and you might notice your fellow runners using them. During races, it’s not unusual to see most participants sporting this type of gear.
If you ask top athletes, they’re most likely going to tell you that compression socks or sleeves have taken their running game to a whole new level. Countless runners have reported that by using compression socks, they get injured less often, they recover much quicker, and their performance has reached new heights.
But are running compression socks really worth all that hype? Is there actual research that can back up what these runners are saying? That’s what you’re going to find out in this post.
How do compression socks differ from ordinary socks?
Compression socks look a lot like normal knee-high socks. On the other hand, compression sleeves start at the ankle and end just below the knee. Both, however, are a bit snugger than ordinary socks because they are intended to compress your legs.
How can I benefit from wearing compression socks for running?
Optimizes the oxygen cycle
Make no mistake: compression socks for runners are not just socks that are a little too tight. They’re a bit more sophisticated than that. They provide graduated compression, which means that they’re looser towards the knee and tighter towards the ankle. Why were they designed this way?
This graduated compression helps combat the effects of gravity in your legs. As an effect, your blood gets funneled back to your heart much quicker. The tightness creates a specific pressure that basically squeezes up your leg fluid with every step. Because the oxygen cycle is hastened, you get more nutrients to the muscle group that needs it the most as you run.
Reduces muscle soreness
The culprit of muscle soreness is lactic acid. Your body could produce more amounts of this waste product when you overwork your muscles. Because of poor or unaided blood circulation, you increase your chances of building up lactic acid in your leg muscles, which is why you feel like you can barely stand the day after a long running session.
As mentioned above, compression socks constrict your veins. Now, think of a pipe with water running through it. What would happen if you make that pipe narrower? The velocity of the water increases. The very same principle can be applied to your veins.
When your veins are constricted, the faster the oxygenated blood and lactic acid leaves your legs and makes their way to your heart. When these elements don’t linger in your legs for too long, you’re not going to get as sore after you run.
Decreases swelling and cramping
When your leg muscles are tightly contained, you minimize excess movement in them. What does this mean for a runner? Running takes considerable effort. When you wear compression socks, you’re not going to have to exert as much effort and you won’t have to tire your legs out more than necessary. This means that you’re not going to be using as much muscle, which greatly eases the feeling of fatigue. A lot of athletes swear that compression socks help them go on longer runs because they don’t tire out as easily.
Swelling is another thing that runners are very familiar with. If you run regularly, your feet, ankles, and legs could get swollen because of fluid buildup. Compression socks essentially minimizes the room for this excess liquid, which causes the swelling.
Are there studies that prove the efficacy of compression socks for runners?
Yes, there are studies that show how athletes who wear compression socks for 48 hours after running a marathon recovered much quicker than those who didn't. Another study indicates that in fact, wearing compression socks has positive effects on blood flow and volume.
How to choose compression socks. What size should I get?
People who haven’t tried compression socks are mostly worried about sizing, which makes sense. You don’t want to wear socks that are too tight because it might cause bruising. Before you shop for your first pair, make sure you get your tape measure out and measure your calves and ankles to find the right fit.
Will I be a better runner if I wear running compression socks?
Pulling on a pair of running compression socks isn’t automatically going to make you a better runner. However, having them handy will help you recover from a particularly difficult run and power through the last leg of a long race. At the end of the day, compression socks are a great running accessory. You will still need to practice healthy running habits and consult with a medical professional to deal with recurring leg pain.
Benefits of Strength Training for Runners
For many people, running and strength training are two activities that seem to be at odds with one another. On the one hand, running is a solitary activity where the participants draw little attention to themselves and their short shorts. On the other hand, weight lifting can be an intimidating endeavor for the uninitiated, one where a runner’s physique is often considered a disadvantage. There are many reasons runners should get themselves into the weight room, which are discussed below.
Fewer Injuries
Many injuries occur because of muscular weaknesses and imbalances. For instance, runner’s knee is common among athletes who have an imbalance between their hamstring and quadriceps muscles. A contributing factor to shin splints appears to be calf weakness. In addition, many common running injuries can be attributed to weak hips. Fixing these problem areas in the weight room has been shown to prevent common overuse injuries from occurring.
Increased Metabolism
The body burns more energy maintaining muscle than it does trying to hold onto fat. Therefore, incorporating strength work into your weekly routine will not only prevent injury and make you a stronger runner, but will increase your chances to lose stubborn body fat, as well.
Muscle Memory
When lifting weights, a runner’s muscles experience a level of fatigue that can only be replicated by a hard or long run. Muscles can be conditioned to this feeling and a runner can learn how to push past physical exhaustion by lifting for endurance with low weights and high repetition.
Increased Power
Weight lifting helps athletes develop explosive strength, especially for runners who do not have highly developed fast twitch muscle fibers. Strength training will also help runners fatigue these muscles less easily, leading to an improved kick at the end of a race.
Better Form
Inefficiencies in form ultimately cost a runner time, especially in long distances. Working in the weight room helps improve form by strengthening hips and core for better posture, improving knee drive, and strengthening upper body for a more powerful arm swing. Each of these factors ultimately leads to better running economy for faster finishes.
Reduced Inflammation
Despite the muscle soreness that you may experience following a heavy lifting session, strength training can actually reduce the oxidative stress and inflammation that runners experience on a daily basis. By working muscles in a different way (e.g., avoiding the repetitive movements of distance running), antioxidant benefits are achieved.
Finding Motivation to Run
Often, the hardest part of running is taking the first few steps out the door. In fact, sports psychologists have discussed the psychology of motivation at length, citing that motivation can be difficult because running is an energy-intensive exercise, historically reserved for evading danger or finding food. How can you find motivation to get out the door? Tried and true methods are discussed below.
Remind Yourself Why
Runners tend to fall into a trap of feeling as though they have to run every day, which can cause them to lose motivation. One way to avoid these feelings is to remind yourself daily why you run. Is it because you love it? Because you have a goal you want to reach? Or, perhaps it is because you simply feel great and more energized afterwards. Whatever your reason is, reminding yourself why you run can help improve your motivation.
Write Down Your Goals
If reminding yourself why you run is difficult, write down your goals and display them prominently in the house, such as on the bathroom mirror or on the refrigerator. In this way, you are continually reminded of your aspirations, which will make it more difficult to intentionally avoid working towards them.
Set Up a Reward System
When motivation is low, set up a system for which to reward yourself for completing your daily workout. One example is to assign a monetary value to each mile that you plan to run. This approach is especially useful on long run days when the motivation to start the run is limited. For instance, each mile can be worth $0.25. At the end of your run, add up how much money you banked, and then treat yourself to a reward, such as a special coffee. Another way is to set a goal for the week or month, such as accomplishing a certain number of runs for the week or a monthly mileage. If you reach your goal, give yourself a predetermined reward, such as an indulgence or a new pair of running socks.
Enlist a Training Partner
When all else fails, finding a running partner can drastically improve motivation. Look for someone who has similar goals and schedule as your own. If you are unable to find a running partner, look for running crews in your neighborhood to keep you motivated. Knowing that someone is counting on you to show up is a great boost to ensure you complete your workout!
The Art of Carbohydrate Loading
To many people, running is synonymous with pastas, breads, and other carbohydrate laden foods. After all, runners must carbohydrate load all the time, right? While carbohydrate loading is extremely important, especially for high-mileage runners or those planning to run a marathon, there are many myths regarding the carb-loading period. Listed below are important tips on the process.
Carbohydrate loading should begin 72 hours before race day. Contrary to popular belief, carb-loading does not need to occur during the entire taper period. The body can only store approximately 2,000 calories of carbohydrates, which makes three days an optimal amount of time.
Athletes should aim to take in 8–10 grams of carbohydrates per kilogram of body weight. This means that a 150 lb runner should eat 545–680 grams of carbohydrates per day.
Meals should be limited to 800 calories. The body can only efficiently store a limited amount of glycogen at a time, so eating meals beyond 800 calories will lead to wasted carbohydrates in your system.
Fat intake should be decreased during carbohydrate loading. Fat inhibits the conversion of glycogen into glucose, so in the final days of carbohydrate loading (especially the night before competition), fat consumption should be reduced to 0–5% of your caloric intake.
Wholesome carbohydrates are important. Avoid refined carbohydrates such as white rice, cookies, cakes, and other simple carbohydrate sources on days 1 and 2 of your carbohydrate loading.
Keep it simple the night before the race. However, complex carbohydrates contain more fiber than refined versions, so the night before your race you should stick to white bread, white rice, white pasta, or even sugary hard candy.
Do not fret about weight gain. For every gram of carbohydrate that you consume, your body will store 3–4 grams of water. Do not worry if you gain 1–2 lbs during your carbohydrate loading period, as this additional water weight will actually provide beneficial hydration during the race.
Continue with carbohydrates on race day and throughout the race. The breakfast you consume on race day and the nutrition you take during the race are perhaps the most important components of carbohydrate loading. Aim to eat a carbohydrate-heavy breakfast, such as a bagel with fruit or oatmeal with honey, 3–4 hours before the race. During the competition, take in 20–60 grams of carbohydrates per hour of running.
Why a DNF is the Best Thing to Happen to Me
This is a guest post by Hollie Holden. Photo by Adam Gilbert Ciuk.
It was supposed to be just another training run, with the bonus of aid stations and a medal. It should have been reasonably comfortable and ‘just’ another stepping stone towards my 50 mile goal in a couple of months time. It should be achievable enough that I can run again the following day but I ended up finishing with only 12 km clocked on my Suunto at the Run Like A Girl Be Fearless trail marathon in Squamish. I DNF’d and have decided to DNS the Squamish 50 mile race, along with any other race I had in my schedule leading up to that day.
I need a break.
It’s just not fun any more—what’s the point of doing something if you don’t enjoy it?
In the months leading up to the race I felt tired. I never really had any great long runs. Sure I got through them, including a beautiful trail marathon on Orcas Island, but it was always a bit of a struggle. I am self-employed with a work schedule that can only be described as a yo-yo—I love the fact it gives me the flexibility to run up a mountain midday on a Wednesday, but oh man it can be a struggle when you have mountains of deadlines pulling you in a million different directions all at once. Add in ultra training and there is zero time or energy left for anything else.
I even rolled my ankle a couple of times. I NEVER roll my ankles, often joking how strong they are. This led to a minor injury, or niggle, that I’ve been battling for about 8 weeks now. I can run through it but its annoying. I felt like everything was starting to fall apart.
But it was all going to be totally fine. I had a trip to California for a week planned at the end of May, goals for that week were to just sit on my butt by the pool in the sunshine! After a week of R&R ,I would feel fresh and ready to tackle the last 2.5 months of hard training before Squamish 50!
It didn’t quite work out as planned.
I got to the start line of the RLAG Be Fearless trail marathon feeling pretty uninspired, unmotivated and probably had already mentally checked out before the race had even started. Not ideal. But us runners are a stubborn lot, so I lined up amongst friends and gave it a go. Can we just pause here for a minute and mention how awesome the running community is here in Vancouver? So many friends running the race, volunteering at aid stations, as course marshalls, sweeping and race directing—the highlight of the day for sure.
I sometimes take a while to warm up and get in to a groove but the groove never happened. 3 km, 4 km, 5 km, still feeling tired. Friendly racers passed me by, trying to chat to me about the beautiful views, the perfect conditions, but I was grumpy. Normally I would jump at the chance to chat with others and maybe buddy up to help pass the time, instead I wanted to be alone. Uphill, downhill, flat, all a struggle. When a long, non-technical downhill felt like a battle I knew there was absolutely no way I could do the full 42.2 km. I fought back tears of frustration at 7 km and by 8 km, I had decided to find the nearest route back to the start. I passed friends hiking and cheering along the way and burst into tears when they asked me how I was feeling. I just couldn’t contain it anymore, it was time to stop.
It is SO HARD deciding to DNF. When you run ultra marathons for fun, you are a strange type of person—someone who is comfortable with being uncomfortable. Stopping is never normally an option and you do whatever you need to do to get to that finish line. This day was different. Honestly, in the months leading up to this day, I had spent a lot of time thinking about whether or not a 50 mile ultra marathon was really something I wanted to do right now and I think I had already decided that it wasn’t. I just couldn’t admit it to myself at the time. I needed this race as a wake up call.
So at aid station 3, only 11 km in to the race, I told the friendly, supportive volunteers that I was calling it a day. There was nothing physically wrong with me. I didn’t want them to worry, just tell me which way to go and I will take myself back to the start line and officially DNF. I arrived back at the start a couple kilometers later and bumped into friends who were just about to start sweeping the course. Again, I couldn’t hold back the tears. I am not sure if I was happy to be done, sad that I didn’t finish, frustrated with myself or just relieved. But either way I still think it was a good decision to quit so early on.
The race directors were lovely. They each came to check up on me, even giving me a finisher’s keyring despite my DNF. My bad experience is by no means any reflection of a bad race—the route was beautiful, the course well marked and all the volunteers were amazing.
A year ago I was also tired and couldn’t get through the day without a nap. But that’s just because I run so much, right? Turns out I have iron deficiency anemia, with fatigue being the main side effect—physically and mentally. It’s fairly common amongst runners, females in particular and can be managed with supplements. I have been taking multiple iron supplements a day to build my levels back up and they definitely help. I don’t feel the need to nap so much anymore. So is it just my anemia holding me back again? I’m not so sure.
Maybe its physical, maybe its mental, maybe I’m overtrained, burnt out, bored. I’m not sure I will ever really know the answer. The one thing I do know is that it is so important to listen to your body. Running is a big part of my life, I am never going to give it up. But for now, I am going to remove the pressure, throw away any sort of schedule and just go with the flow. Fancy climbing a mountain today? Sure. Fancy lifting weights instead? Why not. Need to just stay in bed? No problem.
When the people around you seem to be going from strength to strength, running further, running faster, smashing PBs and accomplishing their goals, you can’t help but get swept up in the excitement and push for these things yourself. But I am not everyone else. I am me, and perhaps what is right for them is not right for me right now. I used to be able to run 100 km a week, now I average 40-50 km. I’ve ran 60 km in one go before. Right now I’m lucky if I reach 15 km. My 1/2 marathon PB is 1:41, I’d be lucky to hit 1:50 these days. It’s hard and frustrating to not be able to do the things your friends can do, run as much, as far, or as fast as I used to. But i think, if I cut my losses now, forget my long distance goals and listen to my body, I’ll be better off in the long term.
So that’s what I’m going to do—this summer I will be running shorter, running happier, running with zero pressure and I am going to come back stronger. My only goal is to reignite my passion for running again. And you know what, I feel so much happier already.
Best Races in the United States
Photo credit: https://www.hotchocolate15k.com
Are you planning your upcoming racing season or creating a bucket list of races to run? Listed below are some of the best races in the US, across all distances.
Hot Chocolate 5k Chicago
Held in Chicago, Illinois in late October, this Hot Chocolate series race is the largest 5k in the country. With the “world’s best chocolate” on the course and in every runner’s goodie bag, it’s no wonder that 20,000 runners participated in the event in 2016.
Peachtree Road Race 10k
The Peachtree 10k is one of the largest 10k races in the world, with 57,000 participants annually. Held on the 4th of July in Atlanta, Georgia, entry into this hot 10k is coveted. Except for the elite field, each of the 57,000 participants is chosen through a lottery.
Detroit International Half Marathon
The International Half Marathon, which starts and finishes in Detroit, draws approximately 11,000 participants. What is keeping race directors from expanding the race? It turns out that when your race crosses international borders (twice!), you have to be mindful of limiting the number of competitors. The race takes participants through Windsor, Ontario, via the Ambassador Bridge and also through the Detroit-Windsor Tunnel when passing over international waters.
Twin Cities Marathon
Named one of the top ten most beautiful marathons in the world, the Twin Cities Marathon is a point-to-point race that starts in Minneapolis and finishes in St. Paul. This winding, tree lined course takes runners through greenways and around scenic lakes, with the last several miles being run along the Mississippi River. Held in early October, the weather is typically ideal racing conditions.
JFK 50 Mile Memorial
Considered the oldest ultramarathon in the United States, the JFK 50 Mile has been held in beautiful Washington County, MD ever since 1963. The race, which is run in November, is a fast course with approximately 37 miles of the race on road and flat trail, with the other 13 miles on a technical portion of the Appalachian Trail.
Western States 100 Mile Endurance Run
Perhaps the ultimate 100 miler, this race, which is held in the Sierra Nevada Mountains in California, has one of the most coveted race entries. To be part of the field of 369 participants, runners must receive a “golden ticket” by winning specified races in the Montrail Ultra Cup Series; place top 10 in the previous year’s Western States race; or win an entry via the lottery system.
Tackling Your Mental Game
To run your best, a number of factors come into play: you must be physically fit, determined and arrive to the starting line uninjured. However, an often overlooked aspect of racing is the mental game. Running, more so than perhaps any other sport, is extremely dependent on mental toughness and the ability to push your body through boredom, pain and weakness. Below are three strategies to help you tackle your mental game and improve your running ability.
Cognitive Reframing
Have you ever gone into race day, barraging yourself with negative self talk before the race has even begun? Examples include complaining about the weather, questioning the quality of your training and evaluating the way the course will affect your time. While this negativity may seem harmless, the truth is that it weighs you down and can lead to slower times. According to sports psychologist Dean Hebert, the reframing technique is one of the best mental game tools in a runner’s arsenal Instead of saying, “the hills will slow me down today,” a positive reframe would be, “the hills will help me showcase how tough I really am.” Or, instead of worrying about a competitor beating you during a race, you can reframe the situation positively by pointing out to yourself that competition brings out the best in every competitor. Small changes in mindset like these can make a big difference.
Developing a Mantra
Common areas of weakness that runners often complain about having are the tendency to slow down at the end of the race or give up during the middle miles of a long run. For these runners, the development of a mantra can be helpful. Mantras are short phrases that can be repeated over and over throughout the race that help the brain focus on positivity. Mantras include “I am strong,” “one more mile,” or “I belong.” Mantras are just one small change a runner can make to improve his or her confidence, as they condition the brain for greater self-belief.
Visualization
Visualization is a technique often touted by sports psychologists because of its proven effectiveness in helping a runner achieve his or her goals. In the weeks and months leading up to a race, runners should visualize themselves at various points on the course doing positive things, in as great of detail as possible. For instance, a marathoner might visualize him or herself standing at the starting line of the race, wearing the exact same clothes he or she plans to wear on race day. The visualization would include feeling strong and confident. In the beginning miles, the runner should visualize the feeling of strength and following the race plan set forth, while also feeling energized for the long road ahead. Contrary to popular belief, it is recommended to also visualize negative aspects of the race, such as feeling discomfort or struggling during the middle miles, but to then visualize bringing yourself away from the negativity and rising above it, stronger than before. Finally, visualize yourself crossing the finish line with the clock reading your goal time, and how good it will feel to finish. This strategy is so important, that many elites even schedule visualization into their daily training regime!
Strength Training Exercises for Runners
Runners are often encouraged to start a lifting or core routine, yet many endurance athletes have little to no experience in the weight room and may not know where to begin. The following are exercises that are most beneficial for runners, as well as explanations on proper execution.
Squats
Squats are a great exercise for runners because they work hip, glute, hamstring, core, and quadricep muscles to support proper running form and prevent injuries in the knees and hips. For a proper squat, feet should be hip’s width apart and knees should always be above ankles. If squats are difficult because of Achilles tendon inflexibility, heel elevation can improve range of motion.
Romanian DeadLifts
Romanian deadlifts (RDLs) are excellent for strengthening glutes, hips, and hamstrings. For this exercise, feet should be planted firmly on the ground at hip’s width apart. Any type of weight can be used, such as a barbell, two dumbbells, or a kettlebell, which should be held loosely in front of the body. With knees slightly bent, engage your glutes and slowly bend at the waist towards the floor, pushing lower back and glutes away from the body. Slowly return to starting position, using only hamstrings and glutes to power the movement.
Walking Lunges
Walking lunges are an exercise that helps runners gain functional strength while also strengthening small stability muscles that may be contributing to injury. With hands on hips, start by first driving your right knee towards the ceiling, and then landing firmly on your foot while lowering the knee of your left leg almost entirely to the floor. Once you are stable, continue moving forward by now bringing your left knee towards the ceiling and repeating the movement.
Bench Press
Many runners neglect their upper bodies when weight lifting because they mistakenly believe that legs and core are most important. However, chest, shoulder, and arm strength are necessary in order to maintain the body upright at the end of a race and also ensure the arms remain pumping long after the legs have grown tired. One great exercise to target all three areas (plus back and core) is bench press. Lie flat on your back on a bench with a dumbbell in either hand. For this exercise, using dumbbells instead of a bar is recommended for improved stability. Bring the dumbbells down towards armpits, and then push them away from the body until arms are fully extended.
6 Thoughts Everyone Has During a Half Marathon
Within the past 5 years, half marathon participation has reached an all-time high, with over 2 million runners completing the distance in 2014, according Running USA’s annual survey. Among these 2 million+ half marathon finishers, a large number of participants were racing 13.1 for the first time. What should runners who are new to the distance expect? Below are the thoughts that every half marathoner has during the race.
Before the race: As you stand on the starting line with thousands of other runners, you will experience thoughts ranging from excitement to dread. Before the gun goes off you may find yourself thinking, “this is so exciting! I can’t wait to start!” followed by, “wait…13.1 miles is a LONG way to go.”
Mile 2: After the gun goes off any dread you may have felt will disappear. At the second mile you will likely feel invincible, and wonder what all the fuss about half marathons being tough is about.
Mile 6: Approximately around mile 6 you will realize that you have been running for a while yet you are not even half way done with the race yet. At this point, panic might ensue.
Mile 8: After you are safely past the half way point of the race you will get a second wind and feel much the same way you did at mile 2. You will feel strong, confident, and ready to fly for the final 5 miles!
Mile 10: At mile 10 you realize you have now been running for a really long time, but you still have 5k to go. Panic may again ensue.
Mile 13: Only 0.1 miles to go! During this final stretch you will forget any pain you felt during the race and focus instead on the beer tent, but not before stopping by the registration table and reserving your spot in the race for next year!
6 Myths About Running
There are countless myths that surround running, which is surprising, given how simple an activity running truly is. Many people believe there is a certain body type, pace, or training plan that must be followed in order to be the best runner possible, while the truth is that running is as diverse as the people who partake in this favorite form of exercise. Listed below are six common myths about running and their corresponding facts.
Myth: You have to be able to run a certain pace and distance to be considered a runner.
Fact: Anyone who runs is a runner, no matter how fast, slow, short, or far a person can run.
Myth: You must own special running gear to be a runner.
Fact: There is no gear requirement for running, other than a good pair of running shoes. Whether you only own cotton t-shirts or would never be caught dead without your favorite pair of spandex shorts, you are a runner if you run.
Myth: You will never be able to recover your fitness if you take time off.
Fact: Numerous runners mistakenly believe they should never take time off, not even after a goal race. The fact of the matter is that your body requires time to heal, absorb training, repair, and reenergize. Not taking a break from training puts your body at risk for injury, illness, thyroid disorders, overtraining, and mental burnout.
Myth: You have to run fast everyday in order to improve.
Fact: The most effective way to train is to run hard on your hard days, and easy on your easy days. While applying stress to the body is a crucial component of improving, recovery is just as crucial. Hard workouts should be run 2–3 times per week, while the rest of the time you should run easy base mileage.
Myth: There is such a thing as a runner’s body.
Fact Contrary to popular belief, there is no height and weight limit that disqualifies a person from being a good runner. If this were the case, race finishers would cross the line in order of body fat composition, not ability
Myth: Every runner reaches a point where he or she will never improve.
Fact: Many athletes believe that once a certain age is reached, running ability will immediately begin to decline. While it may be true that as we age our bodies will require different nutrition, recovery, and training, there will always be room to improve. We must ask ourselves whether age is holding us back, or simply our willingness to adjust our training in the necessary ways.
Best Runcations
When training for a race, going on vacation can be anything but relaxing. You must plan where to do your runs and schedule your itinerary such that you can fit everything into your day without compromising your training. A recent phenomenon is the “runcation,” where runners plan their races and vacations together, giving them the best of both worlds.
New York Road Runners Five Boroughs Series
Want to see New York from an entirely different perspective? Sign up for one of NYRRs races through the five boroughs, such as the NYC Half Marathon, Brooklyn Half Marathon, Queens 10k, Bronx 10 Mile, or Staten Island Half and tour the streets while they are shut down especially for you. Afterwards, visit Coney Island, check out the Metropolitan Museum of Art, or spend the day in Times Square.
Estes Park Half and Full Marathon
Rocky Mountain National Park not only provides some of the greatest views in all of Colorado, but also one of the most challenging and scenic road races. The Estes Park half/full distances takes runners to elevations nearly 8,000 ft above sea level, making this race the highest elevation marathon on a paved surface. Afterwards, explore the shops in Rocky Mountain National Park and treat yourself to dessert and a beer at the local brewery. Post race, shake out your legs by exploring one of the park’s many nature trails while taking in breathtaking views of the surrounding mountains, elk herds, and wildlife.
Disney World Marathon
For runners with children, what better way to cap off a training cycle than taking the family to Walt Disney World as an excuse to run a half or full marathon? With many races to choose from, including the Tinker Bell Half Marathon, the Wine and Dine Half Marathon, the Walt Disney World Marathon, the Star Wars Half Marathon, and the Disney Princess Half, there is sure to be an event that fits your family’s interests. Each event also has a children’s race, which creates special memories for everyone involved.
Indiana Dunes National Lakeshore
Looking for a non-race vacation that is fun for the whole family, yet still provides plenty of chances to run? The Indiana Dunes, located on Lake Michigan, has 25 miles of sandy beaches complete with approximately 25 miles of runner-friendly nature trails. Located directly on the South Shore line, a quick trip into downtown Chicago is made easy. This runcation is perfect for city, beach, and nature lovers alike.
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