My analysis, however, along with the entire business model around which specialty running shoe stores are based, might be fundamentally flawed.

In fact, according to a report on the NYTimes.com Well blog, running shoe advice given by everyone within the industry – from medical professionals like podiatrists and physical therapists to coaches and marketers – is almost entirely based on unscientific findings.

When scientific method is applied to examine whether running shoes serve their essential purpose – to prevent injury – studies consistently show no difference between “proper” and “improper” shoes.

Over the course of three large studies, the most recent of which was published last month in The American Journal of Sports Medicine, the researchers found almost no correlation at all between wearing the proper running shoes and avoiding injury. Injury rates were high among all the runners, but they were highest among the soldiers who had received shoes designed specifically for their foot types. If anything, wearing the “right” shoes for their particular foot shape had increased trainees’ chances of being hurt.

Among the concepts the studies debunk are whether pronation is an inherent injury risk. Pronation, the inward rolling motion of feet and lower legs upon striking the surface (caused by collapsing arches) is a distinguishing factor for determining what the “right” shoe is for runners.

The majority of runners pronate to some extent, which is why moderate stability shoes like Asics 2150 and Brooks Adrenaline, are the most oft-purchased shoes in any specialty running shoe.

But there’s a biological reason humans naturally pronate. To sustain the high impact that running has on the body, pronation naturally dissipates shock over a larger surface area of your foot, rather than being concentrated in one part.

Although it looks physically traumatic to the body, when viewed in slow motion, there aren’t much conclusive findings to connect pronation to an increased injury risk. Meaning, the in-store gait analysis process that specialty running promote so heavily would be based on little more than a marketing ploy.

There are a couple caveats to consider before you throw out your $100 running shoes and convert to barefoot running, however.

First of all, the NYTimes.com article doesn’t specify what kinds of shoes the subjects used in the studies. Are they all high-end shoes, in which the only variable is functional category (neutral vs. stability vs. motion control)? There’s a big difference between high-end shoes, which cost between $85 – $140, and low-end pairs, which usually cost less than $50 and fall apart within a month of heavy use. It’s likely that a noticeable difference would emerge if the sample size compared shoes by price rather than functionality. In which case there would still be merit to purchasing high-end running shoes, albeit less merit in the gait analysis process.

Secondly, any running store staffer who tells you that shoes will exclusively prevent an injury is either ignorant or lying. It would be an easy sale, telling customers what they want to hear,  that their injury is as quick a fix as buying new running shoes.

Unfortunately, like training itself, injury prevention requires a holistic approach. Stretching and strengthening exercises, which build up flexibility and support in the muscles, ligaments and tendons that running stresses the  most, are essential. So are regular massages, if you can afford them. If you can’t, pick up a cheap substitute, like a foam roller, a rolling stick or one of Trigger Points special density rollers.

Above all, don’t go into the shoe-buying process without your own information and perspective. Try on shoes in all of the functional categories, not just the ones your sales associate recommends. Try to feel the difference between the shoes and ask your associate what their purposes are. And remember that the best fitting shoe in the store will likely be the best fit for your training, regardless of whether it is the one subscribed to you.

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Across the country temperatures are heating up and along the Eastern Seaboard the highs are predicted to top 100 this week. Common sense tells us that an ice cream cone and an air-conditioned room seem like a better idea than an outdoor run, but the fact is many fall marathon training plans have already begun. If you have a gym membership (and can survive the treadmill), that might be your best option, but what if you can’t run inside? It IS possible to run outside this summer, without collapsing from heatstroke. Read on for my “beat the heat” running tips!

• If you can swing it, an early morning or evening jaunt will spare you from mid-day sun and the day’s hottest temperatures. And in many places, the sun doesn’t set until nearly 9pm, so you can still fit in a post-work run in the daylight.
• Wear as little as possible – my summer running uniform is simply a sports bra, shorts, running shoes, and socks. I might not have abs of steele, but the 90 degree temperatures help me to get over any doubts about running shirtless.
• Plan your route around water stops – I like to run in Central Park because there is a plentitude of public drinking fountains. If you can’t locate water fountains, bring some cash for a mid-run icy cold Gatorade stop or seek out your neighbor’s sprinklers. And if you see a cool and refreshing swimming pool? Take a dip! I won’t tell.
• Adjust your pace. When the heat and humidity are high, plan on running at least 1 minute per mile slower than usual.
• Hydrate in advance. Rather than chugging a bunch of water or Gatorade minutes before a run (hello sloshy stomach…), drink slowly and steadily throughout the day. Increase your fluid and electrolyte intake until your urine is clear.

As is the case with any extreme weather running – be careful! Tell someone where you’re going/when you’ll be back and if you start to feel dizzy or sick, stop and take a break. Happy and safe summer running!

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We’ve come a long way since Chariots of Fire, as Denver runners, coaches and serious peak-performance guys Jon Sinclair and Kent Oglesby point out in a report for Coloradoan.com.
Their column was inspired, in part, by the FireKracker 5K which was part of the weekend festivities in Ft. Collins. As commonplace as it now is to see joggers and runners on the trails, in the parks and (sometimes noisily, I regret to say) on the urban sidewalks just below your bedroom window at 6 AM, it was not always thus.

Everyone stand up. All of you that began running after 1976 can sit down. Those that still are standing can smirk proudly at those sitting.

I’m (Jon) sure there aren’t many of you standing. For us “pre-boomers,” or pbers, the current state of running is amazing and we should all feel happy about it.

Pbers, remember when there wasn’t such a thing as a running store? We bought our running shoes at the sporting goods store, which usually was manned by some guy named Al or Bill and the selection consisted of two to three different shoes. The guy selling those shoes was (absolutely, definitely) not a runner and knew nothing about the sport but made some money off of the local high school kids who ran track.

Not only were the shoes different (and under $50), Sinclair and Oglesby point out, but the timers and timing devices were different, the attitudes (sneers from onlookers, not runners) were different and the races were few.

In the early 70s, the entire yearly road racing schedule for the Denver area could be easily printed on an 8.5-by-11 piece of paper. Really, all of it. In summer, there might be two or three races per month. That’s why to a pber, any race older than 30 years, should be treated with great respect. Pre-boomer races weren’t certified and most were measured with some guy’s old pickup … accurate to within 400m. Oh, and no meters or kilometers back then either; we used good old miles. Races in Denver might attract more than 100 runners, but a field like that was out of control big.

But about this “pre-boomer” business. This runner/writer was delighted to discover the designation. There is even a pber who blogs regularly on pbers. And all this time I thought we were just Children of the Depression, or, in a word, Geezers.

By whatever term, some of us who were running before 1976 had experiences that are a little hard to imagine today. Especially the distaff side of the aisle — we were few and far between for some time there.  Once, following a neighborhood 10k in Atlanta, I hung out watching the awards ceremonies. I was still in the high school PTA mode, feeling myself both fit and acceptably chic. “Oldest Male Finisher” was called to the front for his plaque, a balding, gray-haired gent on rather wobbly, spindly legs. We clapped loudly. Then they called out the “Oldest Female Finisher” plaque and — you guessed it — my name. Last year I paired it with my lady geezer award from the Rabun Ramble 5k, about the same time I decided a brisk walk beats running these days. The Rabun Ramble people (OK, my daughter Sandy started this nifty Lake Rabun, Georgia charity event) wised up after a few years of too many medals, too little time. My award is a generic medal on a blue ribbon proclaiming Best in Class. I’ll take it. Some things never change: runners are pushovers for prizes.

Sport of running has traveled a long distance since the ’70s | coloradoan.com | The Coloradoan.

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Every seasoned runner knows the benefits of intervals - increased V02 max, higher calorie burn, and one of the most efficient ways to improve speed. Interval workouts are often the staple of training plans from milers to marathoners, but how do you know if your workout is well, working for you? Different coaches recommend different interval lengths, paces, and recovery times. However, a new approach based on self-perception has recently been heralded as the most effective. 

Andrew Edwards, a former track star and exercise physiologist, recently published a paper in the Journal of Pyschophysiology entitled “Self-pacing in interval training: A teleoanticpatory approach”. Edwards’ study divided track runners into three groups – Group A completed 5 x 1000m @ 90% effort and then recovered until there heart rate returned to 13- bpm. Group B completed the workout and then recovered for the same amount of time as it took to run the 1,000m (~3:18) and Group C ran the workout and then rested until they felt recovered enough to run at 90% effort. The results showed that Group A had not recovered enough and subsequently slowed on the later intervals. Groups B and C were both able to finish the workout at expected times, however the runners that recovered “by feel” (Group C) actually took less recovery time, thus completing a more efficient workout.

The take-away from this study? Adjusting your workout to how you feel can help you to become a better, more attuned runner. Depending on the weather, the amount of sleep you’ve been getting, and your training schedule you may need more or less recovery during your workouts.

Happy Running!

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The other day I was reading the latest issue of Running Times and came across an article about the connection between our daily routines and running form. Pete Pfitzinger, co-author of Advanced Marathoning and current cube monkey made the following statement about sitting at a desk from 9-5: “the hamstrings become short and weak and the core muscles do not have to work as you lean back in your chair”. Competitive runner and coach Pete Magill agrees “It plays murder on our hips, and can also cause illiotibial band syndrome” Anything we do for a long time strains certain muscles, and they’re going to go into spasm.”

How many of us commute to work, sit for 8+ hours at a desk, commute home, and then head out the door for a run? A sedentary lifestyle is a fact of life for many office workers and unless your employer is willing to shell out for a treadmill desk, you’re going to need a plan of action. If you sit for long periods at a time, it may be better for you to run in the morning. If you must run after work, make sure to thoroughly warm-up before attempting to pick up the pace. Whenever I schedule evening speed sessions, I make sure to start out with a few minutes of walking and a gradual 2 mile warm-up. Running fast with tight hips and hamstrings is an injury waiting to happen! In additon to jogging, you can also reverse some of your desk job’s damage by completing a dynamic warm-up. Runner’s World recently published a quick 7-minute routine that combines stretching and strength training. No matter how strapped for time you may be, skipping that extra mile in favor of a few minutes of prevention will be well worth it. Even if you only have a minute or two – some dynamic stretches (think leg swings, skips, etc) can get your blood flowing and loosen up muscles. I try to add a little bit of moment whenever I can – lunch breaks, while waiting for the elevator, in the ladies room, etc. Every little bit counts!

Frequent breaks and stretching are well and good, but you also need to focus on the root of the problem – muscle strain and poor posture while at the desk. Avoid added neck strain by positioning your computor monitor at eye level and scoot in your chair so you can read without jutting out your chin or hunching over. Plant your feet firmly on the floor, engage your ab muscles, and press your shoulders into the back of your chair. I also like to keep a tennis ball handy – it works wonders for massaging out tense back muscles. Unless you’re an elite, you probably only have 1-2 hours a day to to train, don’t let the 8 (or more!) hours you spend at work jeopordize that next PR. Happy Running!

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A recent NY Times article touts the benefits of pickle juice in alleviating muscle cramps. According to a study published in the Journal of Medicine and Science in Sports and Exercise, Pickle juice “relieved a cramp 45 percent faster” than drinking no fluids and about 37 percent faster than water. In the study, athletes were asked to cycle until slightly dehydrated and then received an electrical stimulation to induce a cramp in their big toe. On average the cramps lasted about 2.5 minutes, but when the subjects sipped on pickle juice the cramps were shortened to less than 1.5 minutes.

So what exactly is alleviating the cramp? Sodium? Water? Perhaps neither. Another study indicated that since the same amount of electrical stimulation was needed to induce cramps in fully hydrated and de-hydrated muscles, water and sodium levels were not the main cause of the painful contractions. Instead, researchers postulated that muscle fatigue is the main instigator of cramps. “Certain mechanisms within muscles have been found, in animal and limited human studies to start misfiring when a muscle is extremely tired.”  Researchers  suspect that the vinegar in the pickle juice is the main player in counteracting this muscle malfunction.

While you may not be able to stomach the thought of replacing your Gatorade with pickle juice, it couldn’t hurt to keep a jar of dills on hand. And if you don’t like pickles, other foods that contain vinegar include balsamic vinegar-based salad dressing and coleslaw made with vinegar instead of mayo.

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Ryun first achieved fame as the first high school athlete to run a sub-4 mile. His time of 3:51.1 stood as an American record for for 14 years and as a World Record for 8 years. He won a silver medal in the 1968 Olympics. He achieved fame again as a five-term U.S. Congressman, serving from 1997-2007.

Running Shorts: Why is this race being organized and why are you involved in it?

Jim Ryun: I think this race gives us an opportunity to take high school miling to a new level. I appreciate the fact that adidas has been willing to come in and bring the best high school milers and put them on the same track at the same time. In my day you had an event called the Golden West Invitational, which was just for seniors, but now you’re having an event where it allows anybody at any age, based upon time more than anything else, to come in and run against the best there is in the United States.

RS: What are your thoughts in how this race will go out? How will the runners be helped to get as close to 4-flat as possible?

JR: They’re going to have some help. There will be somebody in there helping the pace for the first half mile. I think most of them are thinking 2:00-2:01. It’s a great setup from there because most of them can handle that. And that’s when the race really begins.

RS: Have you talked to any of the runners? What kinds of things have you talked about?

JR: We talked a little bit about what they should do when they go out there. I emphasized to them the great story from Hoosiers, when the coach goes out and measures how high the basketball goal is, and how far the free throw line is and it’s just like it was at home. And so I mentioned to them, the track’s still the same size. You’re going to have a lot more people there, but remember that you’ve run all these races. Keeping your focus going up to that starting line is very important. But I think most of them are ready.

RS: What’s the biggest difference between high school running when you broke 4 minutes and today?

JR: There wasn’t as large a gap between high school running and open running. Now, that gap has become larger so it’s a lot more difficult for the high school runner to attach himself to the open runners and hang on to them, so to speak. When I was running, for example, my first time under four minutes, I was the eight person in and I ran 3:59.00. The winning time was 3:57 or 3:56. In an open race today you wouldn’t be able to find that close a gap. You’d find the time is so much faster that it’s difficult for the high school runner to make that gap jump.

RS: Are high school runners today training smarter?

JR: One thing that’s changed is today there is more science behind running. In my day, back in the 60s and 70s, we were flying by the seat of our pants, trying to figure out what to do. My coach, Coach [Bob] Timmons, had taken some practical things he learned in swimming and applied them to running, but there wasn’t a lot of science to it.

So yes, we did over train, but I will say this about the over training: It gave you a great deal of – I don’t know how to describe it any other way – feel for running. Today a lot of times athletes will do something because science tells them that. It doesn’t necessarily have a feel for when they’re really rested or when they’re really tired. So there is a smarter runner in once sense and yet the same thing remains true: it still takes a lot of work to get there.

RS: What kind of training did you do in high school to ‘get there’?

JR: When I first started my sophomore year, I hadn’t done any running at all. I went from 0 to 60 and got shin splints along the way. Those first few months were pretty painful. A lot of my work was done on the track. On a five-day week we were on the track four of those days, which in a sense is overtraining, but we had good success with it.

For a workout, we usually did quarter mile repeats every Wednesday in cross country season, starting at 16 and going to an overly abundant number of 40, thenbacking down at the end of the season to maybe 20 or so.

RS: Forty….?

JR: ..times a quarter, right. It took a long time do that. Those are some of the workouts that people look at and say ‘How’d you do that?’ Well, everybody did that. It wasn’t just me. By the time I graduated from high school it was not unusual to put 100+miles a week in.

RS: Do you think that kind of overtraining shortened your career in any way?

JR: I don’t think it affected it negatively in that sense at all. Bob Schul [1964 5000m Olympic gold medalist] made an observation about my training which I thought was true and is still true today. He said ‘As long as Jim continues to see improvements and has the rewards, it doesn’t matter how much work he does. And while it looks like he might be overtraining, as long as he has those rewards, that’s justification for it.” And I think that’s the one thing that helps along the way. Yes, we did overtrain but at the same time we had great rewards to go along with it.

RS: What else are you involved in with the running community?

JR: We’ve been doing our running camps for 38 years. You can go to our web site, which is RyunRunning.com. We have two camps – one in Gettysburg, Pennsylvania, one in Fort Collins. Now we have some of the finest coaches coming in. Jack Daniels comes in to help us. Bill Lundberg, who’s the head coach at Hillsdale College. We’ve had young runners like Ryan Hall who came in high school. His wife has come too.

RS: Have you ever had any interest in ever doing any coaching for a big time high school or college running program?

JR: I never really had an interest in it. I said years ago there are two things I’d never be involved in: politics and coaching. And here I served in Congress for 10 years and all I do is coach during camp. I never thought I’d be serving in Congress, but an experience goes back to when I was in high school and running against the Soviet Union and the communist countries. And I’d come back and I’d see the great country we had, thinking maybe someday I could be involved in helping out, never thinking I’d serve in Congress. It was a great honor, a great privilege to be there for 10 years.

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Frozen strawberries, blueberries, and raspberries: Summer is the peak time for antioxidant and fiber-packed berries. Pick your own or stock up at the farmer’s market and then freeze to extend their shelf life. Combine berries and yogurt in the blender for a breakfast smoothie or drizzle frozen blueberries with agave and cinnamon for a tasty, low-cal snack.

Leafy Greens: Phytonutrient-packed greens have been shown to fight Alzheimer’s, cancer, heart disease, and diabetes. Lettuce is also full of water – perfect for replacing all the fluid you lose during the summer heat! When it’s just too hot to cook, mix up a big bowl of salad for dinner. Add lean protein (beans, chicken, shrimp) and a bit of fat (olive oil, avocado, sunflower seeds, etc) to fuel your muscles and assist in nutrient absorption.

Low-fat yogurt: This cold, creamy treat provides live cultures and  healthy bacteria to keep your digestive track running smoothly. Yogurt also contains a good amount of protein (Greek yogurt has up to 20 g per 8 oz!) and calcium. Try adding a drizzle of honey or a few dark chocolate chips for a healthier ice cream alternative.

Gazpacho: This antioxidant-rich soup is made from tomatoes, cucumbers, peppers, olive oil, onions and garlic. Most store-bought versions also contain a fair amount of sodium, which is actually a good thing for sweaty, summer runners. Not a fan of tomatoes and garlic? Try watermelon gazpacho for a sweet, lycopene-packed alternative!

What’s your favorite post-run food during the summer?

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In all, there are 281 people who are official 50 States Marathon members, a feat maintained by the 50 States Marathon Club. The club’s founder, Steve Boone, likes to point out that more people have climbed Mt. Everest. And, for what it’s worth the club’s founders, Steve and his wife, co-founder Paula have run 720 marathons between them.

The woman who previously held the record, Liesl Fox, was almost 29-years old. You can read about all the notables of club members at their notables page.

Skladzinski’s feat, which I wrote about briefly for an upcoming Runner’s World issue – but thought it deserved more attention here – is even more impressive because she began running marathons only a little over two years ago. She started running period only six months before that.

So that’s an average of 2 marathons per month. For 10 months of the feat she worked for an airline, which offered employees free standby flights. That helped her, she said, but the travel logistics were often even more challenging than the actual running. As she said in the Runner’s World article, she’ll have run 1400 miles but traveled 120,000 to get to those races.

She said that she didn’t really “train” for the races. Most of her week was spent resting from the previous marathon and prepping for the next one. Despite this, her fastest times were around four hours and her personal best  was 3:52:30 at the Steamtown Marathon in Scranton, PA.

She also said it was a huge financial commitment: “The joke about the 50 States Marathon Club is that it costs $10 to join but $10,000 to finish!”

You can see her entire marathon schedule over the last 2+ years on her Marathon Maniacs page. She ran marathons both very big (New York, Boston, Honolulu – all 20,000+ finishers) and incredibly small (Run With the Horses in Green River, Wyoming; Running With the Devil in Hatfield, Nevada; Yuma Territorial Marathon in Yuma, Arizona – all less than 100 finishers) and obviously in every corner of the country.

Congrats, Laura!

Two weeks ago, I rode my bike 100 miles throughout Napa Valley.

I blogged extensively about my training (or lack thereof) but wanted to write a little bit about my thoughts, post-ride, now that a bit of time has gone by and I’ve had a chance to recover and collect myself. First of all, let say upfront that I’m not a cyclist in any way shape or form. I’m just not. Growing up I was always pretty active (and by active I mean I was a dancer and played on the school tennis team) and in the past couple years I’ve started running and have done a few small races. Never before had I sat my butt on the saddle of a road bike or ever even had the urge to. You see, the threat of oncoming traffic scares me as does those menacing peddles that you have to clip in and out with. Clip in peddles and pecial shoes equals falling over at many a stop sign with the potential of getting hit by a car. I kept my distance.

Until, that is, about mid-February when I got contacted by the group that was putting on the 100 mile charity ride. Because I have a blog they assumed I had some sort of power in society so they asked me if I wanted to do the ride and blog about my experiences in hopes of raising money for the Livestrong Foundation to fund further cancer research. Always a fan of a challenge, I readily accepted without even pausing to think it over. Bike 100 miles? Why not. And so it began.

The first couple months of training involved me falling over at every stop sign I saw. The first time I got on the bike I fell right over in front of a precious little family walking their son to school. Grease-stained and embarrassed, I got back up. The next day I toppled over at a red light and after a momentary nervous breakdown, I regained my strength and walked my bike to the other side of the street. Oh, and the hills! Many times while chugging up a Sonoma County hill, I asked myself out loud just what in the world I was thinking.

I’d like to tell you that it got easier but it really didn’t. Sure, I learned how to successfully clip in and out of my pedals while at stop signs, stop lights and even in front of young families, but the training part stayed the same. I began to doubt myself and decided to cut back to the 67 mile option of the ride instead. Doable, but still challenging. I was set.

Until the day of the ride. My pre-race jitters were in full force but I felt a little more at ease by the presence of a good friend and her dad who had flown across the country to do the ride as well. They were set on doing the 100 mile option and persuaded me to do the same around mile 23. I was feeling good, feeling strong…the sun was out and my stamina felt regained after eating oreos and pringles at the first rest stop.

So we rode on. The whole time I was thinking that this ride could quite possibly be the hardest thing I’ve ever done…..but it wasn’t impossible. I thought about all the cancer patients going through chemotherapy in their hospital rooms who would have done anything to ride a bike on a sunny day. I also thought about my brother, who passed away at the young age of nineteen last Spring, who probably would have thought I was insane. That made me smile. And ride on.

It took us almost ten hours to finish (and by finish I mean we were the very last people to finish the ride…out of 1,000) but we didn’t care—we did it. I can’t even express the feeling of accomplishment and victory at the end, while stuffing my face with pizza with the people I love. What seemed completely unfathomable just earlier that day was now under my belt and done with. The next day I had a little trouble walking (or sitting for that matter) but that was nothing a little wine tasting couldn’t remedy.

Have I been back on the bike since the big day? No. The bike is dissembled and ready to ship to the winner of my Livestrong bike auction held on my blog last month. I have to admit, I was a little sad to see it go. You see, we sort of bonded right around mile 82 when I didn’t feel like I could go another mile but somehow found the strength to push onward. That bike, although there were definitely times when I cursed its existence, helped me learn more about myself and made me realize, once and for all, that I was much stronger than I thought and could do anything I put my mind to.

But, as for now. I think I’ll stick to running.

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Do you ever wonder why kids grow up wanting to be Michael Jordan, but not Ryan Hall? Or if distance running will ever be able to match the popularity and advertising budgets of MLB? Well, Running Shorts picked the brains of some gurus in the running industry and if any of their innovative ideas take hold, professional distance running might just give big league sports a run for their money.

We recently asked Doug Logan, President of the USATF, how he thinks running could garner a higher profile in American sports culture. Logan cited the USATF’s recent attempt at showcasing events online as a possible solution. These days many Americans are choosing Hulu over cable TV and Twitter over print media, so by harnessing the power of new media, running can reach a broader audience base. USArunningcircuit.com is a “brand new multi-media, fan-friendly website that will highlight professional road racing athletes on the USA Running Circuit (USARC)” says Logan. This website posts the schedule of the USA running circuit (a series of U.S.A. championship road races from 1 mile to the marathon), athlete bios, and current standings. The race series and interactive online space are being used as a way to  drum up spectator interest in professional distance running.

As Geoff mentioned earlier this week, distance running isn’t always the most spectator-friendly sport, but online tools such as webcasts, athlete blogs, and twitter are connecting the elites to the masses. For young sports fan who’ve grown up surrounded by new media, following a favorite on twitter or joining their facebook group, might be akin to the baseball card collections and fan clubs of yesteryear.

This connection to athletes and spectators is vital in creating a growing and loyal fan base. According to Logan; “There is an obvious connection between the masses and the professional athletes, some of whom began as mid-packers.   There is a natural relationship between the casual participant and professional athletes – both groups know the highs and lows that they will feel in training and in racing.” Unlike professional baseball or football fans, runners are fortunate enough to participate in many of the same events as the elites. While we might never know what it’s like to hit a homerun in Yankee stadium, we can PR in the Atlanta Track Club’s Peachtree 10k or qualify for Boston, no million-dollar sports contracts necessary. Logan cites  “partnerships with organizations like Twin Cities in Motion, the Houston Marathon Committee, Atlanta Track Club and New York Road Runners (to name just a few)” as a way of connecting high-profile events, elite athletes, and the masses.

Unfortunately many road races don’t provide optimal spectacting conditions. Sure, lining up on the side of the road might be free, but it’s not a whole lot of fun to stand around for hours and push your way through a crowd. Some races (the New York Marathon for example) offer VIP finish line seating, complete with brunch and champagne. While this example might be extreme, more races could be held in spectator-friendly venues (and peanuts, popcorn, and beer couldn’t hurt!)

How else do you think professional distance running could gain momentum amongst sports fans? We want to hear your ideas!

[Running Shorts is recognizing National Running Month and National Running Day by examining the issues preventing professional running from becoming a higher profile sport in the American sports landscape. Over the past several weeks, we spoke to a variety of insiders of the distance running community - media members, athletes, officials, agents, marketers, and administrators - to get their honest insights and specific solutions. This is the second of four parts.]

Despite its national spread, it spawned from the New York Road Runners and its president, Mary Wittenberg. For that reason there are a ton of running-related events around NYC today for those inclined to get back in shape.

Here is a listing of just a few of them:

City Running Tours Free Group Run – 6:30pm – 9:00pm – JackRabbit Sports – 42 West 14th St between 5th and 6th Aves – Guides lead runners on a tour through Greenwich Village. FREE

Barefoot Running 101 – 6:30pm – 8:30 pm – Central Park – The Great Lawn -  See what all the hype is about barefoot running. Michael Sandler, author of “Barefoot Running: How to Run Light and Free by Getting in Touch with the Earth” is leading a FREE barefoot running clinic. You’ll learn tips that will help you become a better, more efficient runner, designed to keep you injury-free. FREE

NYRR Young Professionals Committee Fun Run & Happy Hour - Fun Run – 6:30pm – 7:30pm – 81st Street and Central Park West; Happy Hour – 7:30pm – 9:30pm – The Gin Mill. $20 gets you drink specials , networking opps and two tickets to the gun show raffle drawing.

Run in the Sun for Fun! – 11:00am – 2:00pm – Williamsburg (Entrance to waterfront on Kent Ave and N 9th street) – Predictably, a mid-day group run catering to the unemployed would be hosted in Williamsburg. This run sounds like a free-spirited one. As the organizer describes it: “Whether it be jogging, running, walking, dancing, crawling, no matter what your level, this is your chance to be part of an event to support healthy living while getting some exercise and squeezing in a few sun rays!”

Other Group Runs

East River Park Track Club – 7:00 pm – 8:00 pm – 6th Street and East River Street Park

Team Boomer Open House – 6:30 pm – 8:30pm – Boomer Esiason Foundation office, 483 10th Ave. @ 36th Street

FRONT RUNNERS – 7:00pm – 8:30pm – West 72nd Street entrance of Central Park

Team In Training 5K Fun Run- 6:00 PM – 8:00 PM – 1255 Lexington Avenue between 84th& 85th Streets

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A balanced diet will go far in helping you feel your best, but endurance runners have some special dietary needs to consider. Consuming enough calcium, iron, magnesium, and zinc is essential for maintaining healthy bones, muscles, and immune system.

If you run 3 miles or so a few times a week, you probably don’t need to do anything out of the ordinary. Just make sure you’re eating a balanced breakfast, drinking enough water, and including veggies, whole grains, and lean protein/dairy whenever you can. You certainly don’t need to carbo-load for a 5K. If, however, you are training for an endurance race such as a triathlon, half-marathon, or marathon you’re going to need to really focus on fueling properly.

How Many Calories Should I Eat?

First things first, everyone’s body is different. What works for me, might not work for you. Eating enough to fuel your running takes a lot of trial and error – I’ve been running for 10 years and I still haven’t figured it all out yet! To get a base line calorie goal, check out the Mayo Clinic’s interactive tool. I don’t count calories everyday, but sometimes on long run days I will estimate to make sure that I’m eating enough to maintain my weight. For me, that could mean close to 3,000 calories. It can be tough to eat that much without feeling overstuffed, so I try to focus on energy-dense, low-volume foods such as: peanut butter, trail mix, homemade granola, olive oil, whole grain, seed bread, avocado, Clif bars, 2% greek yogurt, whole grain banana pancakes, etc. These foods are packed with nutrients AND the calories you need.

If, on the other hand, you are trying to lose weight, you might want to fill up on low-calorie, high volume foods such as melon, berries, apples, raw veggies, salsa, soup, high fiber cereal, fruit & yogurt smoothies, etc.

However, I would not recommend trying to lose weight while training for a marathon. It can be done, but the high amounts of mileage you’ll need to complete will require a lot of energy. Doing a long run when you’re hungry and cranky is a recipe for disaster! In fact, many marathoners actually gain a few pounds during their highest mileage weeks – it happened to me! Some researchers theorize that this uptick in body weight comes from the muscles retaining glycogen/extra water while others attribute it to the increase in appetite. In any case, asking your body to run 26.2 miles (or even 13.1!) is intense. Please don’t hesitate to give it what it wants – FUEL.

Fueling Before/After Exercise

Although I still haven’t figured out the perfect formula, I’ve noticed that I feel a lot better when I have a small snack before an early morning run. Ideally, I’d eat a light meal 2-3 hours before running, but on days when I can’t do that I try to eat a 100-150 calorie snack about 20-30 minutes before heading out the door. Food that is low in fiber/fat and high in carbs while minimize tummy troubles. Some of my fav pre-run options:

• slice of toast with nut butter
• 1/2 luna or clif bar
• small bowl of cereal and soymilk
• handful of raisins
• banana
• 1/2 cup plain yogurt with honey

After you finish running, try to drink some water ASAP and have a combo of protein + carbs within an hour (preferably 30 minutes).

Some examples of post-run food:

• smoothie made with yogurt, frozen fruit, spinach, almond butter, and ice
• bagel with banana, peanut butter, and honey
• turkey and hummus sammie on whole wheat
• veggie soup (perfect for replacing sodium) and whole grain crackers
• oatmeal with chopped apple and cinnamon
• hot latte or hot chocolate (it has protein + carbs!) and trail mix
• homemade english muffin “pizza”

Fueling During Long Runs and Races

If you have a big race coming up, you’ll want to try out your breakfast and mid-run snacks in advance. Nothing worse than finding out your scrambled eggs aren’t going to agree with a 10 mile long run. Ugh.

Before my last two marathons, I had basically the same pre-race breakfast: coffee, banana with 2 Tbs peanut butter, cinnamon raisin bagel, and gatorade. I started eating my breakfast about 4 hours before the race start – next time I would add a small snack (1/2 an energy bar) about 30-45 minutes before the gun goes off. If you’re worried about having to use the porta-potties during the race, stop drinking water/gatorade at least an hour before the start. The time buffer will allow your kidneys to empty before you start running. Inside tip: I chew gum while running to keep my mouth from getting too dry.

During the race, a good rule of thumb is to consume 100 calories for every 60 minutes of running. I personally like powergels (chocolate flavor!) and clif shot bloks, but jelly beans, fig newtons, and gummie candy could also work. The key is to get simple sugars into your body ASAP. Most gels are concentrated carbs, so make sure to have a few sips of water or diluted gatorade with your mid-run fuel. As always, practice-practice-practice with this kind of stuff before the big day!  When I was training for Boston, I had no problem digesting gels/shot bloks during slower-paced long runs. However, since my race pace was a minute faster than long run pace, I had a MUCH harder time with fueling during the marathon (think: low blood sugar, nausea, etc). Practice eating gels/drinking gatorade while running your projected race pace – it will prevent any unwanted surprises!

Happy Running!

Disclaimer: I’m not a doctor or registered dietitian, just a runner interested in nutrition! The tips provided above are things I’ve learned from personal experiences.

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Plantar Fasciitis, a painful and enduring heel injury, is among the injuries medical professionals see an increase in from patients who say they are “barefoot” runners.

This report comes from Matt Fitzgerald at Competitor.com:

“I see one injury over and over in the barefoot runners who come to me,” says Fogt: “plantar fasciitis.” A painful and difficult-to-overcome heel injury, plantar fasciitis accounts for less than 15 percent of all running injuries. The fact that it accounts for more than 90 percent of injuries in the barefoot runners Fogt sees suggests that it is barefoot running specifically, not overuse generally, that is causing these injuries. Thus, unless barefoot running is concurrently drastically reducing the likelihood of knee pain and other common running overuse injuries, then its overall impact on running injury risk is probably an increasing effect. If this is indeed the case, then the barefoot running injury epidemic is an ironic reality, as barefoot running is overtly promoted as a way to reduce injury risk.

The barefoot running trend is unquestionably at its peak and the Vibram Five Fingers is the product of choice for loyalists looking achieve minimal running. It’s gained a significant following based in part on the book Born To Run, in which the author criticizes the running shoe industry for marketing overprotective shoes while celebrating the free motion our running ancestors enjoyed.

The trend has created a backlash from many in the running industry, including Fitzgerald, who earlier this month penned a comprehensive article on why barefoot running won’t improve performannce.

I work at a running store in New York that doesn’t carry Vibrams despite growing demand that would surely benefit our bottom-line business. The company’s philosophy – which is made clear by internal email blasts sent regularly by managers that refute the trend – is similar to Fitzgerald’s: Even in a very slight moderation, barefoot running puts runners at a high risk for injury.

This report shouldn’t come as a shocking revelation, but it does affirm what many barefoot critics have said for months.

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Memorial Day and the unofficial start of summer are only days away. Do you have your summer racing season planned out? The warmer months are a great time to combine running with a weekend get-a-way.  Read on to learn more about June, July, and August’s “hottest” races.

1) Peachtree 10k (Atlanta, GA) - Every year the Atlanta Track Club hosts the U.S.A.’s largest 10k road race. Over 50,000 runners and 150,000 spectators will participate in this year’s 40th anniversary event. This 4th of July tradition is arguably one of the nation’s most prestigious road races, and with registration that fills up in a matter of days, it’s also one of the most selective.

2) San Francisco Marathon and half-marathon (San Francisco, CA) – With race day temps in the 50’s and 60’s, conditions are nearly ideal. How often can you say that about a July race? Runners enjoy spectacular views of the Bay, Golden Gate Bridge, and San Francisco’s most iconic neighborhoods. Half-marathoners can choose their course – the first 13.1 miles are hillier while the second 13.1 miles are flatter, but lack the scenic Golden Gate bridge portion. Fast or scenic? It’s up to you!

3) Utica Boilermaker 15k (Utica, NY) - Since the early 80’s this race has attracted elite athletes to the starting line, but a wide array of events (5k, kid’s run, etc) provide options for everyone. Need more reasons to run? With live music and local beer, the Boilermaker offers up one of the best post- race parties.

4) Beach to Beacon 10k (Cape Elizabeth, ME) - Founded by 1984 Olympic gold-medalist, Joan Benoit Samuelson, this seaside race boasts beautiful ocean views and tremendous crowd support. This race is also one of the country’s “greenest” – recycling and composting keep race by-product out of landfills while car-pooling and eco-friendly porta-johns lessen the environmental impact.

5) Local 5k (Anytown, U.S.A.) - Sometimes there’s no better starting line than the one in your hometown. Less crowding, familiar faces, and a better chance at scoring some hardware are all perks of a small-town race. Many towns sponsor local road races on or around the 4th of July holiday. With 6 weeks till Independance Day, there’s still time to train!

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Often times when I discuss my training with non-running friends, I’m cautioned that “running is bad for my knees”.  I’ve had my share of running-related aches and pains, so it’s not so hard to believe that running will make me decrepit by age 30. But is the threat of bad knees enough to get me to stop running? Nope, especially since research now suggests that running may actually protect your knees in the long term.

A 2009 study published by the Journal of Bone and Joint Surgery suggests that knee cartilage becomes conditioned to running overtime. Runners develop something called a “motion groove”, an adaptation that prevents cartilage damage.  However, as the NY Times explains:

“…if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow.”

The bottom line? Running itself won’t ruin your knees. If, however, you encounter a knee injury(i.e. torn ACL, meniscus tear, patellar tendonitis, etc), your knee cartiledge can track out of its usual alignment and pain can result. The best way to keep your knees injury-free? Perform strength and stability exercises and don’t go crazy with speed workouts and mileage.

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Hopefully this will be Joe Posnanski's "Before photo" in a few months

One of my favorite sportswriters, Sports Illustrated’s Joe Posnanski, just pledged via his blog to drop weight and is using running to do it:

“One of the things I’m doing — tentatively, I admit — is try this C25K training thing. It’s supposed to take you from the couch (which I love) to a 5K run (which I’m not crazy about) in nine or 10 weeks. I’m going to take a little bit longer, but I have at least started the training.”

Best of luck, Joe! Millions of Americans have already done it, so I’m sure you can too.

Posnanski is one the best. He’s a two-time AP sports columnist of the year when he wrote for the Kansas City Star and his stuff in Sports Illustrated is always a must-read.

Oddly, a lot of my favorite sportswriters – Posnanski, Peter King, Peter Abraham – are overweight. Considering the subjects they cover are beacons of fitness, it’s kind of ironic. Of course, the nature of the job – long erratic hours, on the road, etc. – helps explain why it might be hard to stay in shape. And I don’t think it’s necessarily unique to sports journalists.

Sports Illustrated's Peter King

Boston Globe's Peter Abraham

It’s relevant to me because, as an aspiring journalist enrolled in Journalism School, I wonder how rigid deadlines and 24-hour news cycles will affect my fitness. I’ve never had a problem with weight (not including the context of of competitive running) and don’t anticipate ever having one. But the work-life balance for this profession must be a constant challenge. Hopefully JoePa can show the way for success.

Image by Liz Henry via Flickr

This past weekend I lined up for what was probably my 200th race (I’m estimating here), yet I still had the starting line jitters. I said to myself: “It’s too warm”, “My legs are tired”, and “I wish I were sleeping/spectating/eating pancakes instead”. These thoughts were weighing heavily on me as I situated myself in the corral – not the most auspicious way to start a race. Fortunately I was able to stave off those negative thoughts and run a decent time – but it got me thinking about the effect my mind can affect my body. The best races I’ve had were times when I was excited about running, when I told myself I could do it, when I felt strong. Conversely, while some race disasters can be chalked up to injury or poor training, more often than not the culprit is that negative voice that creeps in and whispers doubt.

It doesn’t seem to make sense, if you train your legs and lungs to run fast and long, shouldn’t good race performances follow suit? I’m not going to deny that consistent training is important, but I’m convinced that running is at least 50% mental. Some days I can run 15, 16, 17 miles and feel great. Other days, it’s a struggle to eke out 30 minutes of jogging.  The difference lies in the self talk I engage in during the run – am I focused on the training benefits or am I counting down the minutes until it’s over? It makes a world of difference.  I certainly don’t have all the answers (I struggle with the running blahs as much as anyone), but I have developed a few tricks that help me pull it together during races and go the distance on training runs.

If you have a big race coming up, spend the week before visualizing the day. Plan out your race strategy – what will you eat for breakfast? How fast should you run the first mile? If possible, preview the race course. Take note of the hills and terrain changes and prepare yourself for the challenges. If you keep a training log, you can look back on your workouts and long runs to remind yourself of the work you’ve done. Think of a mantra to repeat when the going gets tough. During the NYC 1/2 marathon in March my mantra was: “I’m ready. I know I can do this.” I matched the beat of the mantra to my footfalls and it had a calming, almost mesmerizing effect.

Let’s say you plan on running after work tomorrow, but inevitably some things get in the way. Maybe you have to work late, maybe you’re exhausted when you walk through the door, maybe something hurts. Instead of calling the day a wash, reformulate your plan. First, figure out if your problem is mental or physical. If you’re unmotivated or bored with your usual routes – try something new.  Sometimes I’ll grab a DVD, a check that needs depositing,  or a credit card and literally “run my errands”. Or how about running a few miles to a coffee shop and having a friend (with a car) meet you for a cappuccino? Having a destination in mind can make everyday runs less tedius! If your set-back is physical, formulate a plan B. Knee hurt? Go for a bike ride, swim some laps, or take a yoga class instead. Hungry and tired after work? Eat a small dinner, take a power nap, and then go running later. I’ve had some great 9 or 10 p.m. runs! If all else fails, take a rest day. Sometimes a break from running can make you appreciate just how much it adds to your life.

What are your tips for getting yourself in the running state of mind?

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The running world recently stirred with the news that elite marathoner Kara Goucher is expecting her first child. Goucher and 3-time NYC Marathon champ Paula Radcliffe actually share the same due date. For these women, running is their job. They often log twice-a-day workouts, strength training, and 100+ mile weeks, so does a baby on board mean a break from running? Not necessarily. While both women have scaled back their training, they continue to run hill workouts, track intervals, and long runs. In fact, last week Kara logged 13 miles at sub-7 pace. Many of us can’t imagine running that pace ever, let alone 5 months pregnant!

 Kara and Paula’s dedication to training is causing some to wonder – “Should they really be running so much? Is that safe for the baby?” Most doctors agree that women can safely maintain their former level of physical activity throughout pregnancy. In an article for Pregnancy Today Magazine, women’s health author, Karen Bridson, remarks: “Running does not cause pre-term labor, miscarriage or any other such problems. In fact, weight-bearing [on your feet] aerobic exercise in pregnancy has actually been linked to lower rates of pre-term labor and miscarriage. Running and that perceived ‘jarring action’ will not cause any harm to the baby.” For someone who is used to logging regular miles, the mental health benefits of running cannot be underestimated. Pregnant or not, most runners feel out of sorts when their training is interrupted. Perhaps most importantly, running while pregnant can also help expectant mothers manage weight gain and return to their pre-baby fitness levels more quickly.

However, as evidenced in a recent NY Times article, others are more skeptical: “I don’t know it’s safe for high-level marathon runners to run at that level during pregnancy,” said Dr. Mona Shangold, the director of the Center for Women’s Health and Sports Gynecology in Philadelphia. “It has not been shown that running for that long, for that intensity, is safe.” Expectant mothers are often hit with fatigue and nausea (morning sickness) in the early months while the last trimester results in a shift in the center of gravity, swollen feet, and general discomfort. Women also need to keep tabs on their heartrate to make sure it doesn’t get too high (this could be a danger to the baby). Heeding this advice, Paula and Kara have plans to run rather than race the NYRR Mini 10K in June. This relaxed effort may be one of their last for a long time – after their due dates in September, you can bet the women will ramp up their training again. Both have plans to qualify for the 2012 Olympic Games.

Ladies – Have you or would you ever run while pregnant?

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The premise of Racing Weight is that the leaner you are, the better you’ll perform. For some athletes, dropping a few pounds might result in faster times, but I really liked Fitzgerald’s approach to this issue. The author does not advocate calorie restriction, instead he encourages athletes to clean up their diets (cut out the junk!) and run more milege. Lighter is often, but not always better for endurance athletes. Instead, it can be more beneficial to focus on body composition management. Athletes should strive to reduce body fat while retaining their muscle. Many diet plans often tout weightloss as the desired result regardless of its effect on muscle composition.

One of my favorite parts of the book was the chapter on “Nutrient Timing”. In many cases, athletes can improve their body composition without reducing calories. Instead, through careful pre- and post-workout planning, you can redirect calories to muscles and energy output and less toward fat stores. Fitzgerald also reiterates that maintaining your racing weight year round is not mandatory. In fact, many pro athletes only focus on maintaining their optimal racing weight for a few months at a time. It is perfectly acceptable, in fact, expected to relax the rules during the off-season (yes, you can eat pie during the holidays!). This approach to weight management is certainly different from the mainstream, but I think it’s realistic for serious athletes.

The author also provides an interesting breakdown of endurance athletes by body type. For each type of athlete (cross-country skier, swimmer, runner, cyclist, and triathlete), Fitzgerald provides a description of the typical body type, body fat %, etc. Towards the end of the book there is also a section on “What the Pros Eat”. The daily menus varied wildly – one female runner’s diet seemed rather spartan. She ran twice a day and her afternoon snack was only baby carrots. Other runners fueled with more energy-dense foods such as protein shakes and Clif bars. Ryan Hall’s daily intake was carefully measured i.e. 6 oz. of steak for lunch, while another athlete simply measured things by using terms such as “handful” and “big bowl”. This peek into an elite athlete’s diet was perhaps my favorite part of the book and my only complaint is that I wish more detailed information was provided!

Racing Weight has a few shortcomings (I wouldn’t recommend it for someone with disordered eating tendencies or special dietary needs), but it can be a great resource for the serious athlete looking to rev up their race performance.

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