San Antonio Running Blog
Shin Splints? Here's 10 Tips for Staying Pain-Free
By Marlene Cimons • Runner's World
"Shin splint" is the catch-all term for lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints).
Experts agree that when shin splints strike, you should stop running completely or decrease your training. Then ice your shin to reduce inflammation. Here are some other treatments you can try:
- Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.
- In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. These exercises are good for both recovery and prevention. Try to do them three times a day.
- If you continue running, wrap your leg before you go out. Use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. Keep wrapping your leg until the pain goes away, which usually takes three to six weeks.
- Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike.
- When you return to running, increase your mileage slowly, no more than 10 percent weekly.
- Make sure you wear the correct running shoes for your foot type specifically, overpronators should wear motion-control shoes. Severe overpronators may need orthotics.
- Have two pairs of shoes and alternate wearing them to vary the stresses on your legs.
- Avoid hills and excessively hard surfaces until shin pain goes away completely, then re-introduce them gradually to prevent a recurrence.
- If you frequently run on roads with an obvious camber, run out and back on the same side of the road.
- If you are prone to developing shin splints, stretch your calves and Achilles regularly as a preventive measure.
Posted by on 21st May, 2013 | Comments | Trackbacks | Permalink
Tags: where to by running shoes san antonio, where to buy running shoes san antonio, running shoe fitting san antonio, running shoes 78232, san antonio running shoes, running stores in san antonio, running stores stone oak, running store in san antonio, running store san antonio, running store san antonio. best running store in san antonio, saucony running shoes san antonio, shoe stores san antonio, san antonio running stores, minimal shoes, shin splints
The 25 Golden Rules of Running
25 of the most universally accepted rules of running.
By Bob Cooper Published July 19, 2005, Runners World
In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there's an exception to every rule.
The Specificity Rule
The most effective training mimics the event for which you're training. This is the cardinal rule of training for any activity. If you want to run a 10-K at seven-minute-per-mile pace, you need to do some running at that pace. "Runners are best served by running at goal pace and in the expected environment of that race," says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee. The Exception: It's impractical to wholly mimic a race--particularly longer distances--in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).
The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week. Joe Henderson, the first editor of Runner's World, and Joan Ullyot, M.D., author of three women's running books, first popularized the 10-percent prescription in the 1980s. "I noticed that runners who increased their training load too quickly were incurring injuries," says Dr. Ullyot. The Exception: If you're starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you're close to your normal training load.
The 2-Hour Rule
Wait for about two hours after a meal before running. "For most people, two hours is enough time for food to empty from the stomach, especially if it's high in carbohydrate," says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. "If you don't wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting." The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that's high in protein and fat.
The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same to cool down. "A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature," says Jerry Napp, a Tampa Bay running coach. "The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting." The Exception: It takes less than 10 minutes to rev up on warm days.
The 2-Day Rule
If something hurts for two straight days while running, take two days off. Two straight days of pain may signal the beginning of an injury. "Even taking five days of complete rest from running will have little impact on your fitness level," says Troy Smurawa, M.D., team physician for USA Triathlon. The Exception: If something hurts for two weeks, even if you've taken your rest days, see a doctor.
The Familiar-Food Rule
Don't eat or drink anything new before or during a race or hard workout. Stick to what works for you. "Your gastrointestinal tract becomes accustomed to a certain mix of nutrients," says Dallow. "You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added." The Exception: If you're about to bonk, eating something new is probably better than eating nothing at all.
Click here to read the rest of the article
Posted by on 2nd May, 2013 | Comments | Trackbacks | Permalink
Tags: learn to run, minimal running shoes san antonio, minimal running shoes, top running store san antonio, training to run a 5k, the athletes foot san antonio, where to buy a jogging stroller in san antonio, where to buy running shoes san antonio, san antonio running stores, where to buy asics kayano 19 in san antonio, where to by running shoes san antonio., running shoe, running pain, running group, running in san antonio, running shoes san antonio, best running store san antonio, running store san antonio, running san antonio
Minimalism in The Long Run
What is the future for shoes? ByScott Douglas
Published March 13, 2013 in Running Times
Minimalism encompasses a broad range of shoes, from barely there models like the Vibram FiveFingers and Merrel Trail Glove to moderate minimalists like the New Balance Minimus Road and Nike Free to gateway or transitional shoes like the Saucony Kinvara and Brooks PureConnect.
At the beginning of the decade, the barely there shoes were the hottest. Vibram had nudged its way into constituting 2 percent of running-shoe sales; that's a remarkable achievement for a brand that basically had zero percent five years earlier. Solely because of Vibram, the big seven running-shoe companies -- Nike, ASICS, adidas, New Balance, Brooks, Saucony and Mizuno -- saw their traditional 96 percent share of the market slip to 94 percent. Vibram's market share might have gone even higher if it'd been able to keep up with demand. In late 2009 and early 2010, it was frantically adding staff and production facilities, but some stores still couldn't keep FiveFingers in stock. Sales were roughly doubling every year.
That growth trend has stopped. In the first quarter of 2012, according to industry analyst SportsOneSource.com, Vibram sales declined by more than half. That happened for two key reasons.
First, there are more choices now within the barefoot-style neighborhood of minimalism. Merrell has created a well-liked line of barely there road and trail shoes, niche brands like Vivo are more widely available and the big players now have this ground covered if they so choose (for example, the adidas adiPure Trainer, which features Vibramesque toe pockets).
Second, the pendulum that swung so quickly from traditional running shoes to the other extreme is now moving back. "I don't know how many people are buying a second or third pair of FiveFingers," says Joe Rubio, a partner in the online running store RunningWarehouse.com and one of the most astute industry watchers around.
Other industry experts agree. "I think we may have reached the end of people's infatuation with them," says Peter Larson, author of the popular minimalist shoe blog Runblogger.com, about the FiveFingers. "The fit is so hard to get right. The toe pockets, you either love those or hate those when you run in them. I think a lot of them are sitting in people's closets." Regardless of its resolution, a spring 2012 proposed class-action lawsuit against Vibram for false advertising claims that the FiveFingers shoe reduces injury and improves posture and foot health certainly symbolized a potential end of the love affair with the less-is-always-better approach.
Larson sees the future growth in the quasi-minimalist area. "I think the no-cushion-at-all Merrell Trail Glove area will be a small part of the market," Larson says. "The majority of people are going to want some amount of cushion under their feet. I think the growth will be from the Kinvara type down to flat cushioned shoes like what Altra is producing."
Rubio says market realities will hasten the pendulum's swing away from the extreme end of minimalism.
"There was an argument after Vibrams got big that the big brands didn't want to do these minimal shoes," he says, with a scoff. "OK, if you're Brooks and you're looking at this whole thing and you've got an Adrenaline that has a three-piece medial post with all the plastic pieces in there . . . you know how expensive it is to make that shoe? Why would you want to make that shoe versus a one-piece midsole/outsole with no added technology? Your cost has got to be 60 percent of a traditional shoe, maybe less."
The result of big brands moving in, Rubio says, will be the death of some smaller ones. "Any big idea that the small brands come up with will migrate to the big brands, who have lots of resources and access to the end consumer," he says. "That makes it very hard for any of the small brands to gain significant traction in the marketplace. You've got a bazillion small companies knocking it out for that final 4, 5 percent of the marketplace. Some of them are going to have to go away."
It's not so much that all the big companies will make shoes to compete toe-to-toe with the niche minimalist brands, but that their minimalist offerings will seem minimal enough to most runners. That is, people who want only the FiveFingers will go looking for the FiveFingers, but people looking for "less shoe" will be much more likely to find the big brands' minimalist offerings, and deny the smaller brands a chance at a sale. That's especially true if you consider Larson's point about growth in minimalism coming in the slightly cushioned segment instead of the barely there models, which tend to be made by the smaller companies. And then there's this: About 70 percent of sales within the minimalist category go to one shoe, the Nike Free, most of which aren't worn for running.
MINIMALISM IN THE MARKETPLACE
If you paid attention only to news stories, you'd be excused for thinking that minimalist shoes are pretty much the only running shoes people have bought the last few years. And yes, minimalist shoes are still hot, with sales increasing by 70 percent or more most months. But here's a reality check: Minimalist shoes account for about 11 percent of the U.S. running-shoe market. Remove the Nike Free from consideration, and sales of the remaining minimalist models constitute about 4 percent of the U.S. market.
"It's similar to hybrid and electric cars," Rubio says. "There's a huge amount of press, and every ad you see touts these technologies, but if you look at the sales figures, it's 2 to 3 percent of the industry."
Rubio's livelihood depends on intimate knowledge of the U.S. running-shoe scene. Ignoring hard data and what most people want simply isn't an option in his line of work. So I asked him what he thought would be the biggest sellers on RunningWarehouse.com in 2015.
"It'll still be traditional trainers," he says. "They make up 80 percent of our sales. In the industry as a whole they're more like 90 percent of sales.
"There are two customers in the processes: the people who sell the shoes and the public. The people selling running shoes to the customer, they need to make business decisions more on what's definitely going to work versus what might work. And the guys who are making the shoes for the dealers are only going to respond by making what's popular. So I don't see minimalism getting any bigger than it is now."
But what about all the press for minimalism? Aren't customers influenced by that? And wouldn't that change what they ask for when shopping for running shoes?
"The people going to brick-and-mortar tend to be the people at the last third of the race, the beginning athlete who needs a lot of guidance," Rubio responds. "They might have heard about this FiveFingers thing and they might buy a pair. And maybe they'll do as recommended and start off walking around or hiking in them, and go, 'Wow, this is a lot of work and kind of painful, versus my [ASICS] Nimbus, which are really comfortable and plush and they look good and I can go out afterward in them.' There's always going to be a place for traditional shoes that are soft and comfortable and look good."
When considering minimalism's share of the overall market, it's helpful to keep in mind where most running shoes are sold. Sixty percent of sales occur in department stores like Nordstrom. Thirty percent are through what the industry calls "big box" -- large chains like Sports Authority or Dick's Sporting Goods. Only 10 percent are through running specialty stores or online outfits like Rubio's.
"The final 10 percent is where a lot of the smaller brands would hope to get shelf space," Rubio says. "No way Nordstrom's brings in a small, unknown but trending brand."
Most running-shoe sales occur elsewhere than what most experienced runners would consider a good place to buy running shoes. Because of this simple market reality, it's hard for knowledgeable industry watchers like Rubio to see minimalist shoes making inroads beyond their current share of about 10 percent of sales. And yet BEYOND CATEGORY
They're hugely influential," Rubio says of the minimalist shoes it might seem he's just been deriding. "If you look at things that are happening in the auto industry, you're seeing Porsches that get 72 miles per gallon for the fastest production car they've ever made. The same thing's happening in the running industry. You've got these really lightweight minimal shoes that are having a huge influence on how all shoes are made."
That influence is showing in two key aspects of running-shoe construction: weight and ramp angle, or the difference between heel and forefoot height. For example, after the tremendous success of the Kinvara, with its scant 4-millimeter ramp angle, Saucony is lowering the heel-toe differential throughout its line from 12 millimeters to 8 millimeters. Combine that with less weight, and you might find yourself asking, "Is this a conventional shoe? A minimalist model? What?"
"I think the movement toward lighter and faster and more responsive isn't going to end," says Rubio. "It's just going to be a natural part of shoe development. It's similar to the bike industry, where you gotta keep making things lighter every year. Any one bike from year to year might not be significantly different, but over the course of five years you notice a pretty big change in the weight and responsiveness. Every industry goes lighter over time. I'm just surprised it took running this long to get there."
The gains in lightness are coming not only from minimalist-driven consumer demand. They're also driven by improvements in manufacturing processes that would be lowering shoe weight regardless of whether models like the FiveFingers had ever become popular.
"There are so many new materials being created over in Asia that are super lightweight, super strong, super resilient," says Brian Metzler, a former Running Times senior editor who has wear-tested more than 1,000 shoes. "So whatever you need a piece of a shoe to do, whether it's add stretchiness for comfort or add firmness, there are these new materials playing a huge role in the shoe revolution."
New manufacturing processes, like welding instead of stitching, will lead to lighter shoes, Metzler says. Welding ultrathin synthetic overlays instead of sewing heavier ones is one reason why New Balance was able to make a racing flat, the RC5000, weigh in at just 3.2 ounces when it was released in the summer of 2012.
Lighter shoes will also result as companies move from "heavier overlays and various plastics and vinyls that weren't really that conducive to a running shoe, resulting in these 14-to 15-ounce bricks," Metzler says. For example, as Nike developed its Flyknit technology, it found lessons from that process it could carry into its entire running-shoe line. By trying to create a snug, seamless upper -- a development unrelated to minimalism -- Nike found a way for all of its shoes to lose 10 percent of their weight.
As such developments happen, differences among shoes will become more a matter of degree than category. "You'll start to see some of these categories overlapping," says Metzler. "Take racing flats -- now you see a lot of people wearing the modern minimalist shoes, like the New Balance Minimus Road, instead of traditional racing flats."
Rubio sees the lines blurring most in the already ambiguous distinction between basic training shoe and lightweight trainer. "Now you get a [Nike] Pegasus under 10 ounces, so an everyday training shoe starts moving toward what we would have called a lightweight trainer a few years ago," he says. "Something like the New Balance 890, an everyday trainer, not a minimalist shoe, that's significantly lighter -- that's where I think you'll see things going. Brands that aren't doing that are losing sales significantly."
MOVING PAST THE PRONATION PARADIGM
For the last couple of decades, the model for conceiving and designing running shoes has been based largely on pronation control. The thinking has been that what happens to your foot as it hits the ground is what's most important. If your foot rolls in a little between landing and pushing off, you're said to have normal pronation and have been told to go with a "neutral" shoe, sort of the Goldilocks version of running shoes -- not too soft, not too rigid, providing just the right amount of cushioning and stability. If your foot rolls in too much, we've been told, you need a motion-control shoe that will arrest some of the overpronation. And if your foot barely rolls in but instead remains rigid upon landing, you're said to be an underpronator, or supinator, and therefore need a flexible, cushioned shoe to absorb some of the shock that would be dissipated if you had a normal amount of pronation.
The minimalist movement has led an increasing number of people throughout running to question this model. Many runners who were told to wear stiff, heavy, motion-control shoes have felt liberated (and remained injury-free) by moving to barely there shoes that allow their feet to work naturally. Sales in the motion-control category of running shoes have been in decline the last few years, and good riddance to all that, say many running experts.
"One of the things with the traditional line that you'll probably see -- and are already starting to see -- is the dissolution of the pronation-control category," says Larson. "There's never really been evidence supporting those, and in fact there's now research that came out recently showing that those don't work."
Steve Magness, formerly an assistant coach with the Nike Oregon Project and holder of a master's degree in exercise sciences, agrees, noting, "I think in the lab you're seeing more of the thought that [pronation control] probably doesn't work, so let's come up with another theory." Magness likes to point out that the focus on pronation came about at least as much because it could be measured in the lab as because those measurements yielded meaningful data.
"The question is, do you keep using a model that most people think is broken just because it's what we've always done?" asks Larson. "What do we do instead? There you kinda get stuck. That's a huge question right now, and I wish I had the answer."
Indeed, it's difficult to see how the great running insight "We're all an experiment of one" can be matched with modern industry's penchant for flowcharts and categorization. Which company is more likely to get the average consumer's purchase: one whose promotional materials provide quick, easy guidance on navigating its product line, or one that more or less admits "Your guess is as good as ours"? As Magness says, "We know different shoes work for different people based on a couple of different things. But how do we translate that into designing shoes and classifying shoes?"
Consider flat feet, says Larson. Under the pronation-control model, nearly everyone with flat feet has been put in motion-control shoes, because the assumption has been that flat feet are prone to overpronation. As it turns out, "There are different reasons why people can have flat feet," Larson says, "so just putting everyone with a flat foot in one type of shoe doesn't make any sense. We're learning that flat feet when you're standing might not mean anything about what the foot does when you're running."
Magness, a voracious consumer of research, offers another example: "With muscle activity, what they find is some people, if they have a lot of activity in their calves and their calves are really tight before foot-strike, it makes them more economical," he says. "Some people it's the exact opposite. The question is why and what makes people different, and does that mean they need a different shoe? Would someone who relies entirely on reactive elastic response in their calves and Achilles need a really hard shoe that lets that work, where someone who doesn't rely on it, maybe they need a soft shoe to take some of the load?"
The muscle-activity thinking stems from the work of the Canadian biomechanist Benno Nigg, a professor at the University of Calgary. If the conventional paradigm considers running shoes the primary actor, a piece of equipment that gets the body to do what it's "supposed" to do, Nigg represents the opposite end: He believes footwear shouldn't affect footstrike, or even muscle activity, before the foot hits the ground.
Good luck systematizing that in a way that can lead to mass production in Asian factories and helpful guidance in American stores, all at prices runners are accustomed to. And, notes Magness, even if this X-factor could be isolated, it will be hard to keep its value in perspective. "We can measure pronation easily, so that's what everything is based on," he says. "There's going to be this shift of, well, maybe we can measure this other new thing really well, so let's make everything entirely based on that.
"The reality is, what people need in a running shoe is probably from some crazy combination of foot mechanics and pronation and muscle activity and structure," Magness says. "It's hard to tease out all these things and say, 'All right, here's the perfect combination.'"
THE ROAD AHEAD
I fear that I may have been too negative in this attack, but there are times when a pendulum has swung far enough and needs a strong push in the other direction to restore equilibrium."
That's the famous evolutionary biologist Richard Dawkins in his bookUnweaving the Rainbow. Although he was writing about how science gets taught, Dawkins' desire for restoring balance happens in most matters where people have passionate beliefs. A movement bursts on the scene, spearheaded by the most ardent and committed members. People are impressed by the purity of the message and the clear direction it provides on how to act. The newest recruits become some of the strongest proponents. Seemingly overnight, what had been obscure becomes common knowledge, and what the new movement is reacting against is seen as the folly of a less enlightened time.
Over time, however, most people find that the new movement pushed the pendulum too far. Through experimentation and going about their lives, people find what's most useful from the movement's message. What's helpful, they keep; what's not, they begin to ignore. The pendulum starts to move back to the center.
Have the movement's efforts been a waste? Most people would say no -- through the process of the pendulum swing they changed what's considered normal. Vegans get people to reconsider their use of animal products. Environmentalists make recycling mainstream. Back-to-the-landers show suburban homeowners the pleasure of a small garden plot. And, yes, hardcore minimalists get regular runners to reconsider what they run in.
The more extreme end of the minimalist movement was a necessary corrective. Although some runners were, on their own, finding a way around the ever-bigger shoes of the 1990s and early 2000s, most accepted the conventional line that if some cushioning is good, more is better. It took that big push of the pendulum to bring the issue of footwear fundamentals into the mainstream.
But Dawkins' quote applies to both ends of the pendulum's arc. As we've seen, that first pendulum swing is now over, and things are moving back to homeostasis. It's a new homeostasis, however, one that incorporates the minimalist message of running shoes serving the runner, rather than the other way around.
Excerpted from The Runner's World Complete Guide to Minimalism and Barefoot Running. Scott Douglas is editor of the Runner's World/Running Times Newswire and a former senior editor of Running Times.
Posted by on 27th March, 2013 | Comments | Trackbacks | Permalink
Tags: minimal running shoes, minimal shoes, running shoes san antonio, best running store san antonio, top running store san antonio, good trail shoes in san antonio, heel to toe offset, races san antonio, running shoes, running shoes 78232. running store stone oak, how to get the right running shoe, how to start running, irun san antonio, jogging stroller in stone oak, the athletes foot, 78256, 78253, 78232, 78249, best running shoes, best running shoes in san antonio, best selection of running shoes san antonio, asics nimbus 14 san antonio, Prophecy 2 in san antonio, shoes san antonio, san antonio trail running, running analysis san antonio, running shoes 78232, running shoes san antonio., running shoe store san antonio, running group san antonio, where to by running shoes san antonio, where to buy brooks ghost 5 san antonio
Running for Time vs. Distance
Both minutes and miles have pros—and cons. ByAlex Hutchinson
Published February 6, 2013 in Running Times
Researchers have found that our minds process distance and time differently. When the finish line of a measured effort is in sight, you get visual feedback about how much farther you have to go, which spurs you to accelerate near the end. Time feedback, however, is discontinuous: You have to keep glancing at your watch. As a result, studies find that you're more likely to maintain an even pace throughout a time-based interval, but run faster in a distance-based effort. Both approaches have advantages, depending on the purpose of your run.
RUN BY TIME
...TO HONE A SENSE OF EFFORT
The late Harry Wilson, coach of former mile world record holder Steve Ovett, had his athletes spend the winter focused on time-based repeats. Runners had to tune into their bodies to identify the pace they could sustain, a vital skill for racing. When running by effort, pay attention to your breathing rate and how your legs feel. Tempo runs are another workout where getting the feel right is crucial. Once a month, run your tempo by time. Afterward, use your watch or a mapping app to check how far and fast you went.
...AND SAVE YOUR PSYCHE
Repeating standard measured workouts when you're returning from a break or when you're simply not feeling great can be a blow to the ego, or tempt you to overdo it in order to hit more "respectable" splits. If you know you're not up to your usual standards, hit the roads or trails for a fartlek run. The basic structure of the workout can be the same--just don't measure it.
RUN BY DISTANCE
...TO LEARN PACE
As spring approached, Wilson switched to one track and one fartlek run each week; by summer, all speedwork was on the track. The switch forced runners to focus on their actual goal race pace (and revise it up or down if necessary). The curves and lines of the track provide continuous feedback, enabling you to tap into your finishing instincts--a good dress rehearsal for the real thing.
...AND HOW TO KICK
Many runners fall into the trap of launching a finishing kick in every track repeat. If you feel fresh enough to sprint at the end of an effort, set out at a quicker pace on the next repetition, rather than ingraining the jog-and-kick pattern. And don't be afraid to finish knowing you had one more gear: "Train, don't strain," as coach Arthur Lydiard used to say.
Posted by on 20th March, 2013 | Comments | Trackbacks | Permalink
Tags: Time vs. distance running, derek brehm, Derek Brehm, running shoe store san antonio, the athletes foot san antonio, where to buy a jogging stroller in san antonio, running clothing, running shoes 78258, where to buy brooks ghost 5, training to run a 5k, best stability shoe san antonio, best running shoe, best running shoe collection san antonio, best running shoes, brooks running shoes san antonio, Beginning Running San Antonio, asics running shoes, running stores stone oak, running store san antonio, running shoe, how to get the right running shoe, minimalist running shoes
Running Hard, but Running Controlled: Long Runs
by CoachJay, Posted January 15, 2013 In Running Times.
Let me preface my comments by saying that for many runners – runners of all ages – there needs to be a build up of the long run to a level that they will maintain for months. This post pertains to that long run, not the preceding long runs where the athlete is building their volume.
I firmly believe that to fully develop the aerobic system you have to run a weekly long run. And that run should not be slow. Doesn’t have to be a “race from the gun” type long run (though I’ve done my fair share of those) but at the least it should be a progression of running that takes the athlete through faster paces as the run progresses. Or, say you’re running 17 miles. You run the first six really easy, then the next four still talking, then you run five at a pace where you could talk but you probably aren’t talking, and then you squeeze it down just a bit more for those final two miles.
That said, when you do a hard long run, you should be able to say, “I could have run one, two or even three miles longer at that pace. Those extra miles would have been really hard – maybe even felt like a race – but I could have done it.”
Don’t finish a hard long run fully spent. A solid long run takes many athletes longer to recovery from than threshold workouts or some track workouts. If you follow the Sunday long run then Tuesday workout schedule you may not be recovered for Tuesday if you crushed Sunday.
Final thought. Be patient with your development on long runs. Good athletes who are running fast times may not be able to run great long runs. Eventually the long runs will get faster, but if you’re not at a level where you can run your long runs very fast, don’t worry…just be able to say “I could have run one, two or even two miles farther at that pace.”
Run your long runs hard, but run them controlled.
Posted by on 14th March, 2013 | Comments | Trackbacks | Permalink
Tags: how far to run long run, Long runs, begin running san antonio, best running shoes in san antonio, best running shoes, running shoes san antonio. best running store in san antonio, san antonio running shoes, running tips, running stores stone oak, running stores san antonio, running stores in san antonio, shoes san antonio
How Do I Fuel for an Early Morning Run?
It depends on how far you're running. Here are some easy-to-digest options for runs up to 13 miles.
ByPamela Nisevich Bede, M.S., R.D.;
Image byMitch Mandel Published February 26, 2013 in Runners World.
I often have to complete my runs first thing in the morning, so I can’t have my regular, hearty oatmeal with banana, dried fruit, nuts, seeds, and peanut butter breakfast beforehand. I normally run on an empty stomach for distances up to four miles without problems, but after that, I begin to feel the lack of energy. I do feel more energized after eating a sports bar, but I wait an hour before running to give it time to digest. Can you suggest something I can eat and be ready to run long distances (five to 13 miles) in half an hour? – Rohan
Thanks for asking the question that’s on many runners’ minds. My initial recommendation would be to see if you can go to bed a half hour earlier and then drag yourself out of bed thirty minutes earlier, which would give you time to digest a more substantial meal. But, I realize how precious every minute of sleep can be, and also how difficult it can be to get in bed earlier, so here are some other ideas.
You asked for options that would help you run five to 13 miles. I’m going to break this into two different types of runs, because the fuel needed to run five or six miles is quite different from the amount of fuel needed before running 12 or 13 miles.
For the shorter run, it sounds like you are almost eating enough for a run of five or six miles, since you are essentially hitting the wall after four miles. There are two ways you can fix this. You can either eat something before the run, or add in some fuel when you are approximately three miles in and then again a few miles later. If you want to fuel up before heading out, I would recommend drinking eight ounces of sports drink and eating half an energy bar. Most all sports-nutrition-type items are designed to be easy to digest and are quickly absorbed into your system. This small snack should give you a noticeable energy boost. If you want to roll out of bed and just go, make sure you eat a good meal the evening before and add in a gel chew/block starting at mile two. Try to take one or two every two miles for the remainder of your run.
For the longer run, I wouldn’t recommend you go out on an empty stomach and play “catch up” the rest of the run. Instead, you’ll need to have some fuel in the tank before you set out. When trying to determine how much fuel to take in before a long run (longer than 75 minutes) begins, the general rule is to consume approximately 0.5 grams of carbohydrate for every pound of body weight and then multiply that number by the number of hours you have before you will begin your run.
Let’s say you weigh 180 pounds, and you have one hour before the run will begin.
180lbs x 0.5 = 90
90 x 1 hour = you need to eat 90 grams of carb to fuel your run.
In your case, you have only half an hour. So your equation will look like this:
180lbs x 0.5 = 90
90 x ½ an hour = you need to eat 45 grams of carb to fuel your run.
So what does 45 or even 90 grams of easy-to-digest carbohydrate look like? It might be a ½ a bakery bagel (~30 grams) and eight ounces sports drink (~15 grams). It might be an English muffin (~25 grams) topped with two tablespoons jam (~30 grams). If you want to eat a gel chased with water instead, that will give you about 25 grams of carbohydrate. For some additional easy-to-digest carbs, you could add in four ounces of fruit juice or half a large banana; either will supply you with approximately 15 more grams of easy-to-digest carbs.
These meal items are all easy to digest and will put fuel in your tank. Remember to add in more fuel and fluid (i.e. gels/blocks/beans/dried fruit/etc.) while you are out on the road for a long run.
Posted by on 3rd March, 2013 | Comments | Trackbacks | Permalink
Tags: What to eat before a run, what should I eat before a race, what to eat before a marathon, what to eat before a half marathon, running store san antonio, running shoes san antonio.