L.A. Marathon is approaching. Will you be ready? From my experience about 20% of runners I meet are not ready on race day. So, do they finish. Actually most of them do. Did it go as planned? No. How can you be ready on March 24th and concur the 26.2 L.A. Marathon? Hi, I'm Jeff and I have been running since 1984 and have 5 L.A. Marathons including one that was in near 100 degree weather. Here are my suggestions to get you prepared for your day in the park.
As it is rain season you'll find yourself debating on getting wet to get in the miles. Even I have trouble getting started in the rain. But, I can also say that once I get going it is no less than liberating and it may be beneficial.
Here are some benefits of running in the rain.
Now for some tips on running in the rain safely.
Lastly, have fun! Kids love splashing in the rain and so can you!
Nestled in the high plateaus of the Sierra Madre Mountains in Northern Mexico, there’s a tribe of exceptional endurance runners known as the Tarahumara. They call themselves the Rarámuri, or “running people,” and, in fact, long distance running is a part of who they are. The widely dispersed settlements and mountainous terrain they inhabit makes endurance running a necessity, but the Tarahumara have taken it to a whole new level, often running up to 500 miles a week.
Tarahumara runners competed in the Leadville 100, an ultramarathon which is so challenging that less than half of its participants even complete the race. Tarahumara runners not only completed the race in 1992 and 1994, but won the event both times. In fact, the first place winner in 1992 was Victoriano Churro, a Tarahumara man who was 52 years old!
In addition to their running prowess, the Tarahumara are also known for their good health. In fact, a relatively recent National Geographic study found nearly nonexistent levels of diabetes, vascular disease and colorectal cancer in tribe members tested. Similarly, a 1991 study in the New England Journal of Medicine shows stunningly low levels of high blood pressure and heart disease in those tested, as well as low total cholesterol and LDL.
Naturally, one would wonder what the Tarahumara Indians eat. Their diet is largely plant-based, supplemented with small amounts of sheep, beef, goat and freshwater fish. It is not surprising that the Tarahumara eat this way. In fact, some of the benefits of a plant-rich diet include higher levels of certain vitamins, minerals, phytonutrients, anti-oxidants, and essential fatty acids. But it’s important to note that although some people choose a vegetarian or vegan diet for various reasons, it is not necessary to avoid meat completely to receive the health benefits of a plant- based diet. Simply increasing the amount of vegetables, legumes, nuts, seeds and fruits should do the trick.
Although the Tarahumara do not eat a lot of meat, a 1979 study in the American Journal of Clinical Nutrition showed that their diet exceeded the UN’s recommended daily protein intake by more than 50%. This can be accomplished by focusing on protein-rich plant foods. Indeed, the Tarahumara eat plenty of beans, squash, chili peppers and wild greens, all foods with optimal amounts of protein (over 20%.) Here are some plant-based protein-rich options.
Spinach (39% protein)
Asparagus (34% protein)
Broccoli (27% protein)
Squash (24% protein)
Artichokes (22% protein)
Perhaps because of their massively high volume of exercise, the Tarahumara can handle higher amounts of whole grain carbohydrates (such as pinole, made out of corn) than I would typically recommend. Remember, the Tarahumara need to fuel their long distance running–often 70 miles a day!
Running such long distances year-round is rare in our culture. For those of us that are clocking in less than 500 miles a week, research indicates that high-carbohydrate diets used long-term can negatively affect both body fat percentage and insulin levels–especially if the carbohydrate sources are starchy, sugary and high on the glycemic index. However, properly timed higher carbohydrate meals can help maintain muscle and liver glycogen during periods of intense training, while still keeping insulin levels and body composition in check. Higher carbohydrate diets rich in starchy carbs (or maybe even unprocessed whole grains, if you must) three or four days before a long-duration endurance competition (such as a marathon) can improve performance by increasing stores of muscle and liver glycogen, leading to better athletic performance and preventing an energy crash when glycogen stores are depleted.
So what can you learn from the Tarahumara? Bottom line:
• Plant foods provide vitamins, minerals, phytonutrients, antioxidants and essential fatty acids.
• If you do eat meat, supplement your diet with plenty of vegetables, nuts, seeds and fruits.
• If you eat a plant-based diet, make sure you are eating protein-rich plant foods, especially green vegetables.
• Training for long-duration endurance competitions (such as marathons) may require a higher carb intake for a short period of time.
Wild is the way to goIf you don’t know how to get food anywhere except the local supermarket, you may be fascinated to know that David Wolfe can find all kinds of food in wild nature. Not only that but wild food has more energy and vitality so is better for your health. Even the food you grow in your own garden will have more nutrients and energy, especially if you have nourished that soil with compost and local minerals.
You don’t have to go to the gym to be fitHate going to the gym? David’s alternative is to get out in the woods and gather food. He also does useful work like chopping wood, digging and planting. He is not only getting a workout but is getting things he needs for survival; he states that “work is the original workout”. The connection of being out in nature provides energy and feelings of ecstasy for him. He gets a peaceful connection to those who have come before him.
There has been a resurgence of interest in gardening for producing food and David encourages whatever type of gardening that is feasible for you. It can be replacing your lawn with raised beds for vegetables, growing herbs, having houseplants or just sprouting seeds. All of these connect you to the magic of growth. He talks about how to get more protein from plant sources, something that is certainly needed for a sustainable world. He started gardening by buying organic foods, throwing the scraps into a compost heap in the backyard and seeing what came up without any prior knowledge about what to do.
Trees are valuable for more than just taking in carbon dioxide and giving off oxygen, although that is certainly critical. David explains how they also affect that soil and the water table and are out greatest resource. North America is fortunate to still have large areas of forest that need to be protected and David helps us see why we need to plant more.
Please visit Well.Org for health and wellness articles like this.
After the amazing Saucony Guide 10 this years Guide ISO was not a great fit to me. Hopefully Saucony has dialed in the fit on this new ISO 2.
ISO meaning a built in attached tongue to with the idea it will hold the mid foot more snuggle in the shoe. Built in tongue designs are very tricky. Make them to low and the instep (top of arch) will pop out. Make it to high or deep and the laces will come together and not hold the foot in place. This is why most shoe companies sway away from this design.
This version ISO 2 looks to improve the fit. The upper looks very soft and well shaped as well. Saucony has included EVERUN again for enhanced cushioning. This version seems light weight, not that any version has been heavy.
So, who is the Saucony Guide for? Many people, this is what makes it such a great shoe. It works well for walkers, runners alike. It is fine on the road as well as light trail use. The Guide is categorized as a "stability" shoe which means it does have additional support for pronation, but it also has enough lateral support for those who don't over-pronate.
What if I wear custom orthotics, can I wear the Guide? I would has to say "maybe". Depends on how aggressive the orthotics are. If you try them and you feel like your leaning out or to the lateral side....then NOPE. This is unless your doctor recommends it, then go ahead.
In conclusion, the Saucony Guide is a lightly pronation posted running/walking shoe that is very versatile and performs well. How the new fit fits, we will have to see.
Thanks for reading!
CHICAGO— 361 Degrees athlete Sarah Crouch scored a seven-second personal best and finished as the top American in the competitive Bank of America Chicago Marathon on the streets of Chicago Sunday morning.
Crouch was in a group of about four American women including Jorgensen and Laura Thweatt through the early part of the race, running 5k splits between 17:37 and 17:59 through the first 30 kilometers of the race, with Crouch leading the group of Americans at the half-marathon mark at 1:15:10.
However, before the 10-mile mark, Thweatt dropped out of the race with an Achilles tendon injury.
Despite running the last two 5k segments in over 18 minutes each (18:13 at 35k, and 18:41 through 40k), Crouch hung on to cross the finish line in 2:32:37, seven seconds better than her personal best of 2:32:44, set in Chicago in the 2014 race.
The 29-year old, who was a Division II All-American on the track and cross country at Western Washington, and now lives and trains in Flagstaff, Arizona, earned $15,000 for finishing as the top American.
Crouch, who is sponsored by 361°, finished sixth overall, matching her placing from the 2014 race, with fellow American Taylor Ward seventh in 2:32:42. Two other Americans made the top ten, with Kate Landau eighth in 2:33:24, and Marci Klimik rounding out the top ten in 2:34:53.
In the weeks leading up to the race, Crouch had a bit of a scare, after having surgery to remove a benign tumor from her quadricep muscle.
At the post-race press conference, Crouch said, “I was on about 2:30 pace until maybe mile 23 and had a very rough last couple of miles.”
“I put myself in a good enough position that fortunately no other American women were able to catch me. About 100 meters to go, I glanced over my shoulder and I was like, ‘Ah, that’s a woman.’ I kicked pretty darn hard. I had no idea who it was. I didn’t even know my own name at that point.”
Courtesy of letsrun.com, here is a post-race video interview with Sarah.
I have been running since 1984 after watching the Olympics and been biking almost as long. After having a major health issue last year not only did I not think I would run again I didn't see myself biking either.
In January I had surgery and by May I was "kinda" running again. August is when things started turning around and my running is heading the right direction. So, I thought I'll try the bike again.
To read the rest of this article please click here.
This article is written by BY NICK RIPATRAZONE for GQ
Running on dirt gives your body a workout that the treadmill can’t replicate.
Running is very good for you. It is also, to put it politely, a miserable chore: Treadmills are boring, the sidewalks are crowded, and the asphalt slowly turns your knees into warmed-over cauliflower. The only fleeting moments of excitement come when an aggressive taxi driver puts one or more of your limbs in mortal danger in the middle of a crosswalk.
One solution to this problem is running trails, an activity that offers a desperately needed respite from this mundanity. That’s not all, though: By taking your workout to the dirt, you’ll become a stronger, faster, and more agile runner—no matter what type of surface you choose to run on next time.
Wait, how is it different?Trail running is not an exercise in performative outdoorsiness—it's a great way for runners to gain strength, says Kim Davis, D.C. and founder of RunLab. Your body has to learn new ways to engage with the ground, she explains, as it encounters roots, gravel, leaves, rocks, branches, and puddles. These little surprises test your nervous and musculoskeletal systems in ways that the treadmill just can’t replicate: You are running, yes, but you’re also pivoting and jumping, which works oft-neglected stabilizing muscles in the process.
Many runners measure their output in miles and mile times, but this myopic focus on volume comes at a price: “Road runners stop seeing improvements in fitness, body composition, and speed when they stick to running the same route at the same intensity over and over again,” Davis explains. When your body is capable of only running the 4.7-mile loop you’ve been traversing for the past five years, are you really any better off?
No, you can’t blaze down a trail full of hills and rocks and trees quite as fast as you do out on the track. But that’s not a bad thing! Your steps have to be more precise and your strides shorter and more measured. If you still crave speed, save it for the track.
But won’t I get hurt?For many people, the idea of running on a trail sounds like an easy way to sprain an ankle on an errant rock. What they don’t know, Davis says, is that they’re missing a prime opportunity to strengthen those same tendons and muscles that they’re so worried about injuring. Each footfall is one step closer to more coordination and better control, which are the best defenses against injury.
I’ve been telling other runners this for years: As a middle-distance track athlete in college, I was sidelined by shin and knee injuries that wouldn’t quit until they forced me to do the same. But when I traded track sprints and long-distance runs for trail time, my injuries vanished.
Why? My road and track training was full of long, straight lines, which made me prone to the types of repetitive-stress problems that Davis often sees in runners. Lifting and strength training help, but trail running requires frontal and transverse plane movements—lateral and rotational movements, instead of simply going forward and backward—which makes runners less susceptible to nagging injuries. The key to losing your shin splints might be as simple as running somewhere else.
Run Fast and Smooth in the New Balance FuelCell ImpulseSpeed through training runs in formfitting comfort.BY AMY WOLFFJUL 5, 2018238
Weight: 8.0 oz (M), 6.4 oz (W)
The right shoe for: Anyone who wants a lightweight, thin-soled shoe to grip the ground for faster takeoff
Nitrogen occurs in every organism (and many explosives) but isn’t typically found in shoes. That’s what makes New Balance’s powerful FuelCell technology unique. The cushioning material is made up of a nitrogen-injected TPU foam. The goal in using this foam is to provide a snappy sensation and to help you get your feet off the ground faster. In the FuelCell Impulse, that responsive foam is surrounded by Revlite, an EVA-based foam used in speedy shoes like the 890 and 1400.
With its streamlined silhouette and chevron graphic weave, the FuelCell Impulse is also design-forward. The upper fabric has a bootie construction, offering both stability and breathability, with extra tightness around the ankle for support.
That sleek upper construction along with strategic use of rubber on the outsole makes this shoe check in lightweight, as tested at the Runner’s World Shoe Lab. Testers also found that it delivers comfort, stability, and performance. “This is my favorite shoe I have ever tested. The shoe fits like a glove with extreme comfort and flexibility.”
A Springy MidsoleNitrogen is infused into soft, rubberized TPU foam to create two thin inserts (6mm each) in the midsole. Previous FuelCell models used a full-length sheet, but this model is segmented for a more dynamic ride and smooth stride.
The majority of the midsole is made of New Balance’s Revlite for cushioning in the heel and a smooth transition. Thin foam increases responsiveness and speed but also allows for the foot to feel the road.
Lab tests show that the forefoot is quite stiff, but generous toe spring (the upward curve at the front of the shoe) allows it to roll smoothly and not feel so rigid underfoot.
A Light and Grippy OutsoleRubber is used in the heel and forefoot for durability but is stripped away from much of the bottom of the shoe to help keep it lightweight. A large chunk of the midfoot is made up of exposed Revlite foam, but the shoe performs fine, says our test team. “Traction on gravel surfaces was much appreciated for my miles logged with a jogging stroller,” said one tester. “The shoe provided good traction for a shoe with a light base.”
All the Stats You Need!Men’s
This article is from here https://www.runnersworld.com/gear/a22061400/new-balance-fuelcell-impulse-shoe-review/
Whether you're competing in a marathon or just going for a short jog after work, getting a cramp is always something runners hope to steer clear of.
From a side stitch in your abdominal area to a Charley horse in your calf, cramping up can force you to start walking, come to a screeching halt and just overall, ruin your run.
Although there isn't significant evidence-based research on how to avoid getting a cramp while running, experts do have plenty of recommendations on how to decrease your chances of cramping up.
Here are eight ways to help stop cramps from getting in between you and your next run or race.
Stay hydrated.From facilitating with weight loss to relieving headaches to improving athletic ability, drinking plenty of water throughout the day can do miraculous things for one's body.
Although past research hasn't proven that dehydration causes cramps, experts do believe that it may reduce the degree of pain to which a cramp causes a person.
A survey-based study in the Journal of Sports Rehabilitation found that most responders indicated that dehydration was among the reasons they suffered from exercise-associated muscle cramps.
They found that fluid replacement was successful for treating and preventing their cramping, the study said.
Replenish with electrolytes.If you're planning to take part in any kind of athletic activity, including running, you'll want to make sure you're consuming electrolytes in your diet.Electrolytes are ions in the body that conduct electricity and they're important for a wide range of body functions, including athletic performance. When your body isn't given enough electrolytes it can cause muscle weakness and excessive contraction and cramping of muscles, according to Medical Daily News.
The body's main electrolytes include potassium, sodium, chloride, calcium, and magnesium. Eating a diet rich in those nutrients, including bananas, pickles, kale, and yogurt, will help ensure a proper electrolyte balance.
Stretch before you run.Once a specific muscle starts cramping, light stretching can be a great way to alleviate your pain and discomfort. But you don't have to wait until you feel the twinge to act.Stretching before a run will help your body warm up and decrease your chances of experiencing cramps, muscle strains, and injuries during your run, according to Healthline.
Don't eat directly before a run.Eating a meal minutes before you plan to sit on the couch and watch a movie is a great idea. But doing the same minutes before a run is a different story.
Experts advise against drinking large amounts of water or eating within two hours of a run. A 2005 study in the Journal of Science and Medicine in Sport found that runners who consumed a large amount of food relative to their body weight one to two hours before a race were more likely to develop symptoms exercise-related transient abdominal pain, also known as a side stitch.
Keep track of what you eat and see how it affects you.If you keep a food log for about a week, you can learn a lot about yourself and your body, including which foods make you bloated, why you feel more tired on certain days and what might be causing you to cramp up while running.
According to Active.com, runners should try to keep a log for a full weekthat details what you eat and drink, how long before a run you eat or drink and how you feel during your runs. This will help you determine which habits will work best for your exercise.
Pace yourself.If you have ever run competitively, you know that you should never start a run or a race out to fast. For starters, if you go out too fast you will most likely crash and burn. But you are also putting yourself in jeopardy of a muscle cramp.A 2010 study in the British Journal of Sports Medicine found that runners who ran at a faster pace at the start of their race were more likely to develop exercise-associated muscle cramping.
To try and reduce your chances of getting a muscle cramp, start by running slowly and settle into your goal pace as you go.
Monitor your breathing.If you're struggling from an abdominal cramp or side stitch during a run, chances are it's related to your breathing.
William Roberts, a physician at the University of Minnesota St. John's Hospital, wrote in an article for Runner's World that most abdominal cramps subside when you start deep breathing with your diaphragm in order to fill your lungs full with oxygen.
"If you are not using your diaphragm, you will limit your oxygen supply, and this may be the cause of your cramping and your heavy legs," Roberts wrote in the article.
Practice some jumping drills. Repeatedly hitting the pavement and running more will surely make you a better runner, but so will adding some jumping and skipping drills known as plyometrics.
Plyometric drills are training exercises that are proven to help improve athletic performance, and they're also believed to delay muscle fatigue and therefore muscle cramping.
When you add some plyometric drills to your training — such as box jumping or jumping lunges — it will help relieve tight muscles, improve coordination between your muscles and nerves to avoid cramping and make your muscles stronger overall, according to Runner's World.