The Topic for today is: 5 Ways to Give Back to Running

When I think about what running has given to me, I am overwhelmed.

When I think about how much money I spend on running and there are people who have very little or are too sick to run, I feel guilty or even greedy.

Maybe it’s because when I work in NYC, I see so many homeless people on the street (esp. in the winter!).

But rather than buy another running outfit, shouldn’t I give that money to someone less fortunate or contribute that money to a charity??

Maybe I am the only one who feels this way but if I am not, here’s my FIVE suggestions on how you can give back to running:

1. Donate your extra running clothes or shoes.

Check out your local store store, gym or running club to find out where you can do this.

2. Volunteer at a race rather than run in it.

These races cannot happen without volunteers.  We often take that for granted.

I bet he doesn’t want to be doing this in freezing temps.

3. When you register for a race, donate extra money to the charity it supports.

I know that races are expensive enough and we don’t feel like adding more money to the fee. So register for one less race and donate that money to a charity.

Buy one less running outfit or pair of shoes and donate to runners in need.

This is a great cause – http://stemrunning.com  

Or raise money for a charity in order to run a race that you didn’t qualify for or didn’t get into the lottery for.

just one of the many charities for NYRR races

4. Mentor/Coach a Runner

Everyone of us was once a beginning runner.  I am also aware of the fact that some of us have coaches and want to get faster.  So just find a time in your schedule when you are not training for an important race and help someone else.

GOTR is one of the many opportunities out there. 

STEM is a group of runners that I coach/mentor

our June 5k offers mentoring opportunities

5. Help someone who cannot run for themselves.

Organizations like Team Hoyt and Ainsley’s Angels provide the opportunity for runners to pair with an rider and work together to cross the finish line.

There are also runners needed as Achilles volunteers.

Happy Running! Do you have anything to add? How have you given back to running? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other blogs!!

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The Topic for today is: 5 Things You Like About Running Where You Live

FYI: I live just outside of Albany, NY.

1.We have FOUR Seasons.

Unfortunately, it seems that summer is the shortest and winter is the longest.  Some years, we barely have a spring or fall.

But we do get to run in varied temperatures and the scenery changes for each season.

winter

spring

summer

fall

2.We have many bike paths nearby where we can run safely.

Zim Smith

Voorheesville-Albany Rail Trail

Corning Bike Path

Nisky Bike Path

3.  There are also many parks to run in.

The Crossings

 Washington Park

Saratoga State Park

4.  We can choose to run on different surfaces.

Though my preference is the road, there are many trails to run on.  In the spring and summer, there are weekly trail runs offered.

There are also tracks at local high schools and colleges and indoor tracks at local YMCAs.

5.  There is an abundance of racing opportunities.

Many races support of charities but we also have two running clubs (ARE and HMRRC) that sponsor races for ALL distances.

Happy Running! What do you like about running where you live? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other blogs!!

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My Topic for Today is: Common Running Mistakes

Even experienced runners make these mistakes. (I think that I may be guilty of ALL of these)

1.Wearing the Wrong Shoes

Wearing old running shoes or wearing the wrong type of running shoes for your foot and running style can lead to running injuries.

You should go to a running store, where knowledgeable salespeople can evaluate your running style and foot type. They will determine whether you’re an over-pronator, under-pronator, or neutral runner, and make shoe recommendations for you.

Once you get the right pair of running shoes, make sure you replace them every 300 to 350 miles (or sooner if needed), because the loss of cushioning can lead to injuries.

2. Doing Too Much, Too Soon

Many runners get so excited about their running that you do too much mileage, too fast, too soon. You start registering for lots of races, without taking any time off to rest and recover.

You mistakenly think that “more is better” when it comes to running. As a result, you often start to develop common overuse running injuries. In some cases, you may get burned out quickly and even lose interest in running.

You should be more conservative than you think you need to be with how often, how long, and how much you run, especially early on in your development. Always increase your mileage gradually, no more than 10% per week.

If you’re new to running or are coming off a long break, start with walking first, and then progress into a run/walk program. (Check out the Galloway method.)

Take at least one complete day off from exercise each and every week. Don’t ignore rest days—they’re important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. So if you run every day, you’re not going to gain much strength and you’re increasing your risk of injury.

4, Not Drinking Enough

Many runners underestimate how much fluid they lose during runs and don’t drink enough. As a result, you may suffer from dehydration, which can be detrimental to your performance and your health.

You should make sure you’re hydrated before you start running.

Use your thirst as your guide for when to drink during your runs.

During longer workouts (90 minutes or more), some of your fluid intakes should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).

Don’t forget to rehydrate with water or a sports drink after your run.

5. Overtraining

Some runners who are training for specific races or certain goals run too hard, run too many miles, and/or don’t allow for proper recovery time. You assume that running almost every day will help you get fitter and faster. Overtraining is the leading cause of injury and burnout for runners (so they say…).

It’s important to incorporate rest and recovery into your training.

You should also add some cross-training activities  to your schedule. Doing activities other than running prevents boredom, works different muscles, and can give your running muscles and joints a break.

6. Going Out Too Fast (In a Race)

You know you shouldn’t but I bet that most runners have been guilty of going out too fast at the beginning of the race.

You did it because you felt so great during the first few miles that you ran ahead of pace, only to crash and burn during the final miles.

The best way to avoid the temptation of going out too fast is deliberately run your first mile slower than you plan to run the final one. It’s tough to do since you’ll most likely feel really strong in the beginning.

Try not to start with faster runners because you’ll most likely try to keep up with them.

Make sure you check your watch at the first mile marker. If you’re ahead of your anticipated pace, slow down.

7. Not Fueling Properly

Many runners underestimate the importance of nutrition for both your running performance and your overall health.

What and when you eat before, during, and after your runs has a huge effect on your performance and recovery.

Always try to eat a light snack or meal about 1 1/2 to 2 hours before a run. Choose something high in carbohydrates and lower in fat, fiber, and protein.

If you’re running more than 90 minutes, you need to replace some of the calories you’re burning. You can get carbs on the run through sports drinks or energy gels, bars, etc.

Also make sure to replenish energy as quickly as possible after a workout. If you eat soon after your workout, you can minimize muscle stiffness and soreness.

You’ll want to consume primarily carbs, but don’t ignore protein.

Happy Running! Are you guilting of any of these? Any others to add? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other blogs!!

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The Topic for today is: 5 Tips for Running in Different Weather Conditions

1.Heat/Humidity

You should wear light breathable clothing, put on lots of sunscreen, wear sunglasses, carry water and find a shady route (if possible).

2.Rain

I recommend wearing a baseball cap to keep the water out of your eyes, wool socks will keep your feet drier and prevent blisters. Add a light weight jacket that is waterproof (unless it is warm). If you bring your phone, you should put it in a plastic bag to keep it dry.

3. Cold

You should wear several light layers (rather than one heavy one), a beanie, mittens w/handwarmers, fleece lined tights and wool socks.

4. Snow/Ice 

Same as for Cold but you should wear trail shoes or Yak Trax to give yourself more traction and avoid falling.

5. Wind

It depends on the temperature but in general you’ll want to opt out of wearing baggy clothes and excess layers because they increase drag in the wind and slow your time. Instead, wear tighter running gear. Additionally, if you have longer hair, you might find it helps to bring a headband or something to secure your hair to stop it from blowing about during your run. If you wear a baseball cap, make sure it is tight so it doesn’t blow off.

Happy Running! Any other tips for running in any difficult weather conditions? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other blogs!!

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My topic for today is: Reasons to Run with a Group (there are way more than 5!!):

This one was easy for me because that is my preference and I am lucky to live in an area where I have access to many different running groups.

So here’s why it’s beneficial to run in a group:

• It’s fun and inclusive.

You’re never alone.  There’s always someone faster and slower than you. No one is ever left behind in group running.

• You will be motivated to run faster.

My long runs with other runners are faster than when I run alone.

• You will be less likely to cancel.

Especially if you’ve paid for the training.  Or people are waiting for you. And even if the weather is not ideal, you will most likely show up.

• You will make new friends.

You will then bump into them at races or make plans to race together.

we met at the Turkey Trot Group runs

fellow Freihofer Challenge groupies

• You may run at a location that you normally wouldn’t choose.

I’ve run at parks and in neighborhoods that I had never been to before.

path near Knickerbocker Area

Indian Ladder Farms

• It will prepare you better for race conditions.

Yes, no one ever runs races solo.

• Chatting with others will make the miles go faster.

The funny thing is while we run, we rarely talk about running.  But after…a different story.

• You may learn something new.

You’ll learn about new races or new gear and even get running tips.

Now you may ask “How do I find a Running Group?”

• Check out your local running store.

In fact that’s how I started running… through a group at our local Fleet Feet store.

• Ask at a local race.

I’ve also met people at races and we’ve made plans to run together.

Some races even have training groups. We have several that do here and they are a great way to meet other runners.

• People may ask you to join or start a group as result of reading your blog.

That’s exactly how I joined my first running group (Strong Running Mamas)

and my current one (Sole Sisters.)

Local runners read my blog and the rest is history.

• Join a virtual group through FB.

Virtual groups can be just as fun fun and supportive.

You can join ones based on products you support (Brooks, Zensah, NUUN, etc) or races you run (NYCM, ARE, MCM, etc. or even the type of running or workouts you do (Galloway, Yoga, Peloton, etc.).

Happy Running! Do you often run with a group? If so, what benefit(s) does it offer you as a runner?  How did you find your group? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

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Whoa! Where did summer go?

I LOVE summer but here are FIVE things that I will enjoy this Fall:

1.Cooler and Less Humid Weather Conditions.

As I said, I normally love the sunshine and warm temps of summer.  But this summer, the heat and humidity really tried my patience.

Hopefully, this Fall, my runs will be more comfortable and hence speedier.

2. Fall Foliage Viewing and More Hiking Activities.

Living in upstate New York, we are usually treated to gorgeous fall colors.  Hopefully the dry summer weather will not impact this.

The Fall is also for the same reason, my favorite season to hike in. Boating Sundays will end soon and be replaced by Hiking Sundays.

3. More Racing Ops.

Many more races are scheduled in the Fall compared to the Summer.

4. A Race-cation with Friends.

Last year, I went to Cape Cod with my running friends and we had so much fun that this year, we rented a house again and plan to spend 4 days in Lake Placid (NY) which will include running a race and other assorted shenanigans.

5.Pumpkin everything and Cider Donuts!

Yes, I do love Fall food!! Especially those with added sugar.  A must-have after a long run or race.

Happy Running! Are you looking forward to Fall? If so, what activities are on your bucket list?

My topic this week is 5 Reasons to Adopt the Run-Walk-Run Method (or Jeffing)

What is Jeffing?

It is the combination of running and walking during a training session or race. It’s called “Jeffing” because of US Olympian and author Jeff Galloway, who is a firm advocate of this run-walk-run technique.

I used to be one of those runners who thought that runners should run.

I was also embarrassed to be seen walking in a race.

My friends used this method.  And so I used it too when I ran with them.

On my own, I ran and when I was tired, I walked.  I still (I hate to admit) do that in races.

As I’ve aged, I realize that this method will keep me running longer (not distance but years.) And now I use it for ALL my long runs and even for most of my shorter ones.

Here are 5 benefits of the Run-Walk=Run method:

1.The early walk breaks will help to erase fatigue.

You have more energy as you continue your run and you won’t be tempted to shorten the distance.

2. The later walk breaks will reduce or eliminate overuse muscle breakdown.

IOW, fewer overuse running-related  injuries will result.

3. By shifting back and forth, you will be distributing the workload among a variety of muscles, increasing your overall performance.

This could give you faster total race finish times.

4. It will help to speed up your post-run recovery because there is less muscular damage to repair.

You will feel better after and definitely better the next day.  No DOMS.

5. You will enjoy your runs more.

They will seem less monotonous.

If you run with someone else, it’s easier to chat. You talk to each other  during the walks.

And you can be flexible with your intervals.

At any point, you can switch them up.

What intervals should you use?

Everyone has their own idea about what intervals they like.

It can be based on whether or not you are a beginning or veteran runner.  Or are you perhaps returning from an injury?  Maybe you are training for your longest distance race ever?

I used to do 90:45 for my long runs.

According to the chart above, I should probably do 90:30 or 60:30 but lately I am enjoying 60:60.

Happy Jeffers…

Happy Running! Do you use the run/walk method? If so, what intervals so you use? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and the Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

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