I’ll be honest, I haven’t had much luck with On running shoes for my feet. They’re design is kinda the opposite of what I typically wear which is Altra. Altra’s have a wide”natural” foot shape toe box and no heel lift, although I add a heel cushion for 2-3 heel lift.
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.
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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.