THERE ARE NO SHORT CUTS!

Rest and recovery take time!

“According to the brain-centered model of exercise performance, a runner achieves his race goal when his brain calculates that achieving the race goal is possible without catastrophic self-harm.” ― Matt Fitzgerald

Each year, more than half of all runners experience some type of injury. This is a higher percentage than in any other sport. The reason may be that unlike football, baseball and countless other sports, running has no set season. For both the elite runner and the weekend recreational competitive runner, this lack of a sport season leads to a cycle of endless running. We train and run constantly without allowing our bodies to have a break for rest and recovery. It is the constant push to attain faster speeds and run longer distances which pushes our bodies to the breaking point. Pain is our body’s way of telling us something is wrong even though our mind refuses to accept the reality of the situation as we attempt ‘just one more lap’.

The number one goal of most new runners is to run a marathon. A marathon is 26.2 miles (42.16km) and this distance is very hard on the body of the newbie. Scientific research has concluded that after running 26.2 miles you experience significant muscle, cellular, and immune system damage which can last  for 3-14 days post race. Notice that the range of recovery differs from as short as 3 days to as long as two weeks. An experienced marathoner can recover much faster than a runner who attempts their first marathon. The more fit you are, the faster your body recovers and heals itself.  This level of health and fitness takes time to achieve, there are no short cuts! This is why all training programs for runners gradually increase the distance on the short and long runs over time to allow the body to grow strong and adapt. Compare and contrast training schedules for novice runners vs elite runners if you have doubts.

Given enough time and training, your body can be conditioned to endure physical achievements that would have been impossible when you first started out. When I began running in 2019, it took me a month to fully recover from my first half-marathon.

By mid 2020, I was capable of running a half-marathon every weekend, usually setting a personal record (PR) with each race I ran. By Fall of 2020 I had placed 5th in my division twice on 5Ks!

This all changed in 2021. Suddenly I was ending races in last place, and hitting my worst times ever, slower than when I began. Yet I kept pushing myself because my mind was telling itself that I was capable of running 10 minute miles even as I struggled to run 18 minute miles. Eventually this constant over-training lead to a hamstring injury in July. Still I tried to force my body to heal itself faster. THERE ARE NO SHORT-CUTS! I re-injured my hamstring in August when I attempted to run the DOUBLE TROUBLE 15K Trail run at French Creek State Park in Elverson PA. I tripped on an ‘invisible rock’ at mile three, twisted my leg the wrong way to avoid slamming into the rocks, and then limped in pain to the water station where I pulled myself from the race. My first DNF (did not finish).   Last month, I forced myself to run The Bird-in-Hand half-marathon. I struggled the final four miles, but I did actually finish. Dead last, 1169 out of 1169.

It was worth it, but it also forced me to accept the reality that my mind was rejecting. My body needs to heal and this is going to take time.  The Bird-in-Hand half-marathon is my last long race of this year. For the remainder of 2021, this has lead me to the difficult decision to STOP ALL long distance running and focus on strength training, short distance runs, and speed-work. Sadly I will not be able to run in 3 upcoming half-marathons,  nor will I be able to run the Philly Marathon, The OLEY Classic, and the Dirty Bird 15K either. For the next 90 days I will not run any distance greater than a 10K. It’s the only choice I have at this point as I have tried EVERYTHING else to avoid this drastic decision . THERE ARE NO SHORT-CUTS! The sad fact in that the endless 60+ hour work weeks at my day job  have left me in a state of perpetual exhaustion, and I cannot properly train under these conditions.   My mind keeps telling me that “today would be a beautify day to go for a run”, but my body is screaming “are you out of your mind?!”

The Road to recovery.

The plan for the rest of 2021 is to take it easy and stick to the three goals of strength training, short distance runs, and speed-work.  Hopefully I will be able to get my 5K times close or better than my PR of 33min 22sec. Come January, I will re-initiate the Hal Hidgon training plan for novice runners with the goal of running the Gettysburg half-marathon Sun April 10, 2022 Gettysburg, PA 17325 US  and setting a PR. Forcing myself to not run is a hard thing to do, but when you’re confronted with the choice of sacrificing a few upcoming races verses never being able to run again, it’s definitely the smart thing to do.

You can find me at these upcoming races:

OCTOBER 2021              

Third Thirsty Thursday   5K Race Series – Race 7/7 October 21st @7:00 pm Reading PA (The last TTT of the year is a night race in the dark followed by Halloween Dress Up party!)

Be sure to check back on October 31st for another article.

As always, I wish you success and happiness!

STRIKE A POSE!

Is there a right and wrong way to run?

There is nothing more normal and natural than running. After months of crawling as babies, we learned to take our first steps as toddlers. Like any new skill, it took time to get the hang of it and there were a few falls along the way. Then the transition from walking to running seemed to occur overnight. Once we had found our center of balance and the muscles in our legs grew strong enough to support our little bodies, we were uncontainable! We were born to run!

According to Isaac Newton’s First Law of Motion, a body at rest remains at rest, but a body in motion remains in motion unless acted upon by an outside force.

Unfortunately, it seems that for most people today, that outside force stopping our motion is modern society in general. Nature may abhor a vacuum, but the greater modern society abhors running.

Those of us in the running community are a tribe apart. We are the exceptions to the norm, and we stand (or rather, run) apart! We are better, stronger and faster! We are exceptional, amazing, and awesome!  We are rock stars and superheroes because we have made the choice to turn off the TV, get off the couch, and run! Runners have re-discovered what society has largely forgotten. That running is healthy and normal. But is there a wrong way to run that we need to avoid?

Each year, two out of every three runners experience an injury.  Running should NEVER be painful. Slight muscle soreness after intense activity is normal. Pain is not! Pain is a sign of an injury, and means that we did something wrong.  

Running is an athletic activity and EVERY runner is an athlete. As athletes, we need to focus on three key issues: diet, training, and equipment.

Diet is easy. Cut out the junk, eat organic, drink plenty of water. Make sure you’re getting all seven essential nutrients in your diet. Water, protein, carbohydrates, lipids, vitamins, minerals, fiber. Don’t take in more calories than you can burn off, and make sure your meals have the proper 40-30-30 split of protein, carbs, and fats. Adopt a vegetarian or vegan lifestyle if you see fit as an additional healthy option.   

Equipment is also easy. Basically dress for the weather in proper moisture-wicking athletic attire of choice, and wear the correct running shoes. (Or run barefoot if you dare.)

Training is hard.

A month ago, I got hit by ‘The Hammie Whammy’ when I pulled a hamstring by overtraining. I was pushing myself very hard and trying many different training strategies, ALL AT THE SAME TIME. Needless to say it was a bad idea. Overtraining is the leading cause of injuries in runners. The next major cause of injuries is improper training. There are literally hundreds of training manuals on the market, each claiming to be the correct method.  ONLY ONE makes the bold claim that it can teach you to run faster, farther, and injury-free– for life! Pose Method Training.

According to Dr. Nicholas Romanov, creator of the Pose Method there is a natural running form which utilizes the body’s biomechanics  in conjunction with the force of gravity.

Running is flying!

In his best-selling  science fiction series The Hitchhikers  Guide to the Galaxy, the late  Douglas Adams wrote that in order to fly, you just needed to fall and miss the ground. This is pretty much the same claim made by Dr. Romanov in his book on pose method, The Running Revolution. In the very first paragraph of the introduction, Romanov states that running is flying, citing that Usain Bolt spent nearly twice as much time airborne as he did on the ground when he ran his world record 100-meter race in Berlin in 2009. 9.58 seconds total time, 6.38 in the air, and 3.20 on the ground.

To simplify the pose method, the runner repeats a controlled cycle of falling forward while simultaneously launching themselves upward and essentially ‘missing the ground’.

Romanov even refers to these motions as the falling phase and the push off phase. Because of the forward angle of the body, you are running on your forefoot, so you must be wearing minimalist or barefoot running shoes to allow for the foot’s natural ‘springiness’.  You should always maintain a short stride because long strides make forefoot running impossible. The rest is all a matter of muscle strength and physics. Always remember, you can build muscle strength, but you cannot change the laws of physics! Just ask Scotty.

Since you are using the force of gravity to propel you forward, the greater the angle of falling, the faster the run.  The reason Usain Bolt is the fastest man in the world is because of the extreme angle he races at. At top speed, Bolt is running at an angle of 21.4 degrees. This is the upper limit of angular body position one can lean forward and still be able to recover from this controlled fall. A deviation of an additional 1.1 degrees would spell disaster, causing the speeding runner to stumble and slam into the ground at top speed.  The most critical thing to remember  is that as you fall forward, gravity is the downward force vector acting upon your body’s torque.  Too far forward and you cannot escape the gravitation pull of the ground. Your body’s torque  is determined by the force of gravity acting upon your center of mass (your hips) as it moves beyond your axis of rotation (your support foot in the run).  

How it all works.

To recap how all this controlled falling and launching cycle through, a typical stride using the pose method of running would begin with this paradigm: Pose, fall, pull. In the running pose, the heel lifts as the body begins falling. The falling ends when your swing foot passes your support leg, and your trail leg pulls up, entering the flight phase. The forefoot of your trail leg makes contact with the ground, becoming your current support leg and returning your body to the running pose position.

Switching from your current style of running requires mastering the pose method technique and developing a proper body awareness. To learn more about The Pose Method developed by Dr. Nicholas Romanov , read his book The Running Revolution. This 200 page manual is filled with exercises, workouts, training guides, and extensive descriptive photos of each. Is it all just hype? Read the book and discover for yourself if the post method can really provide injury-free running for life. According to Dr. Romanov and his disciples, pose is the only way to fly!

You can find me at these upcoming races:

AUGUST 2021

Double Trouble 15K Trail Run August 15th @9:00 am French Creek State Park Elverson PA

Third Thirsty Thursday   5K Race Series – Race 5/7 August 19th @7:00 pm Reading PA

Be sure to check back  on August 22nd for another article.

As always, I wish you success and happiness!

THE HAMMIE WHAMMY!

A world of pain!

According to a statistic stated by Dr. Nicholas Romanov (world renown running coach) 2 out of 3 people who run get injured. There are several reasons for this, ranging from poor technique to over training or simple freak accidents.  The likelihood of getting injured is a reality that all runners must face at some point. Many of these injuries CAN be avoided if you follow accepted training practices and techniques, as well as following good health and fitness advice. A strong, healthy body will resist injury or illness more readily than a sickly and unhealthy one. If you are not actively making yourself stronger, then you are actively making yourself weaker. It is imperative to maintain proper health and nutrition. The power that made the body has the power to heal the body, but that only works when you give it the proper building blocks it needs to maintain peak-level fitness. Your health is a form of personal wealth, treat it as such.

One of the most common injuries that runners face is the pulled or torn hamstring.

The hamstrings are three muscle-tendons on the back of each thigh that run from your hip to just below your knee.  Their names are the Semitendinosus,  Semimembranosus, and the Biceps femoris.

They function together to control the swing, extension, and retraction of hip and knee while running. A sudden jarring impact or weird twisting motion between landing and launching yourself while in motion can cause the hamstrings to strain beyond normal tolerances causing tears in the muscle fibers.  This is often caused by over-extending  one’s stride and landing heel first. Heavier runners, a.k.a  Clydesdales , have the added stress of a greater body weight increasing stress and strain on muscles and joints, making them more susceptible to injury.

Accidents happen!

Perhaps you got caught up in the moment during a heated race with a rival, or you simply weren’t paying attention because you were distracted and lost focus. WHAM! You suddenly felt a sharp pain in your leg, and or felt a popping sound. You overdid it. Accidents are never intentional, and so you injured your hamstring.  Now what?

When the point of breaking strain has been reached by the hamstrings, there are three degrees (or grades) of injury. Pray for the first two degrees.

1st degree– Mild strain causing sudden pain and tenderness at the back of your knee and thigh. Painful, but you can still limp and walk slowly. Go home and rest.

2nd degree– Partial tearing of the hamstrings, VERY painful and tender with some swelling and a loss of strength in your leg.  If you see bruising, you may want to see a doctor to have him check it.

3rd degree– Severe tearing or full detachment of the hamstring. Immediately go to the hospital! Your leg will be tender, swollen and very bruised, and you will have heard and felt the popping at the moment of injury. You will not be able to stand or walk, and hamstring re-attachment surgery will be required.  This is often a career ending injury.  Months of physical therapy will be required, and your leg will never regain its former strength. This is the worst possible hamstring injury.   

 The road to recovery

In the case of a 1st degree hamstring injury, recovery can occur within 3 weeks, a 2nd degree injury will take longer.  Self-care and rest is recommended, no hospitalization is required. IF you have a specific question as to the severity of your injury, you MAY choose to consult a doctor, but homecare is often the treatment for the 1st and 2nd degree injury. (If you had a 3rd degree injury, you probably left the race in an ambulance. )   

 As you recover,  it is important to take it easy. Avoid excessive physical activities that involve putting stress and strain on your leg. Favor your injured leg, especially when ascending or descending stairs. NO RUNNING!

Use the R.I.C.E therapy method. (Rest, Ice, Compression, Elevation)


 Light stretching exercises and foam roller therapy  will aid in the recovery process.

Avoid pain killers such as NSAIDs like ibuprofen. Painkillers mask the pain, pain is your friend. It tells you to STOP DOING THAT. If you can’t feel the pain you’ll keep hurting the injury without knowing it, making things worse. Use topical pain-relieving gels or ointments like ICY HOT, TIGER BALM, BIOFREEZE, or BLUE EMU. Pro-tip, always spring for the MAXIMUM or ULTRA strengths, and don’t waste your money on the dollar-store knock-offs.

The key take-away is rest up, slow down, take time to heal , and live to race another day!

You can find me at these upcoming races:

AUGUST 2021

Third Thirsty Thursday   5K Race Series – Race 5/7 August 19th @7:00 pm Reading PA

Be sure to check back  on August 8th for another article.

As always, I wish you success and happiness!

SLOW AND STEADY!

80/20 wins the race!

At the 1952 Summer Olympics in Helsinki, runner Emil Zátopek of Czechoslovakia won 3 gold medals. He took running’s highest honor at the games  in both the 5,000 (24 July 1952)and 10,000 (20 July 1952)  meter runs, and then decided AT THE LAST MINUTE to run the marathon (27 July 1952) FOR THE FIRST TIME!  Zátopek is the ONLY runner to win all three gold medals at the same Olympic games.  Runner’s World Magazine declared him to be the greatest runner of all time in 2013. He pioneered the use of High Intensity Interval Training (H.I.I.T) known to most runners today just as intervals or speed-work.

Zátopek was a beast! A force of nature. His grueling training regiment topped out at 175 miles (281.63 kilometers) per week! Protégés who attempted to mimic his training methods burned out after a few years, or seriously injured themselves.

Speed-work is the most widely embraced method to improve running performance, BUT it is NOT the ONLY way. It is possible to get fast by going SLOW!

An unlikely coincidence

When Emil Zátopek first hit upon the idea of H.I.I.T (pun intended) he was working in a shoe factory in Zlin, Czechoslovakia. A couple of years later on the other side of the world, Arthur Lydiard was working in a shoe factory in Auckland, New Zealand.  He came up with the notion that the key way to maximize running fitness was by tacking on distance running at a slow pace. A quantity over quality approach designed to build up stamina and endurance.  Lydiard fancied himself to be in fantastic shape. He played rugby! One fateful day, his friend Jack Dolan (a central figure in the Auckland running community) goaded Arthur into running against him in a 5 mile race. Needless to say, rugby training doesn’t carry over well into short distance running. Lydiard got his ass kicked by Dolan. The race nearly killed him. His humiliation at the hands of his friend was what lead him to the idea of adding distance and decreasing the pace. 

Lydiard realized that no runner, regardless of training or ability, can sustain their top speed for more than  half a mile. After that, their pace would decrease incrementally over distance as fatigue set in. Any runner who has run middle to long distance races is familiar with the concept that it’s not the distance that kills you, it’s the pace. Runners who shoot out like jackrabbits at the start of the race sometimes find themselves being passed by runners who slowly crept back up by running at a much slower race.

Arthur Lydiard spent many months perfecting his slow training method. At the height of his training, he was running 250 miles (402.3 kilometers) a week!  This proved to be too much.  Lydiard soon realized that he felt best when running 100 to 120 miles per week, and that he could always run again after a day of training if he kept the pace slow. He also played with the pace, alternating distances, etc.

Once he had it all figured out, his typical training week was:

  • Monday 10 miles
  • Tuesday  15 miles
  • Wednesday  12 miles
  • Thursday 18 miles
  • Friday 10 miles
  • Saturday 15 miles
  • Sunday 24 miles

Arthur Lydiard never personally won a Gold medal at the Olympics, but he did coach protégés who took 2 gold medals at the 1960 games in Rome. His training methods evolved into what is known as 80/20 running. the 80/20 rule of running training states that 80% of your weekly training time should be done at an easy effort level, with 20% consisting of harder running. Getting the miles is more important than speed-work. This flies in the face of logic for many, but the idea is about maintaining your heart rate in certain zones, while training your mind that this running thing ‘isn’t so bad’.  Your pace should be below the ventilatory threshold, meaning that you can carry on a conversation while running,  and you are not winded and gasping for air.

If I only had a brain…

Running is more of a mental discipline than it is physical. As your body grows fatigued, your brain begins to say STOP. You start thinking to yourself ‘I can’t do this anymore’. Here’s the thing, our bodies are capable of going further even though our minds are telling us that we can’t do this anymore. It’s like a fail-safe. We ‘think’ we are at our limit, so our mind tells us to stop, but in reality we can push ourselves much further than we thought possible. By focusing on distance rather than time, we train the body and the mind at the same time. By keeping our heart rate in a lower zone by running at a slower pace, we can run further without setting off the mental alarm bells telling us to STOP! It really is all in your head.

The week of SLOW

The biggest mind challenge for the runner is to keep a slow pace while knowing that you can run much faster.  This is about distance, NOT time. When we race, we want the best time. 80/20 training is all about keeping it slow and steady. Training should never be at your race pace! 80% of your runs should be done at low intensity. You should feel like you can just keep running all day if you had to.  You were born to run! Running is as natural as breathing. You wouldn’t stop breathing because  you were too tired, would you? The remaining 20% of your training is done at moderate to high intensity, but also just shy of race pace.

AGAIN training is NOT racing. Save that burst of incredible speed for the big race, but don’t run so fast that you burnout 20% short of the finish line. Smile and wave as you pass the jackrabbits who shot ahead at the start.

80/20 vs the Clydesdale

Clydesdales are a race horse of a different color, and 80/20 training is a trickier proposition. A Clydesdale is a term for an larger, overweight runner. We are a separate racing division , pursing our own path to fitness. Depending on what source you site, the pace between running and walking transitions between 12mph and 15mph. Clydesdales usually run at a much slower pace than the average runner, so there is much less wiggle room to run slow. I am a Clydesdale, and the struggle is real. No Clydesdale is ever going to burn up the track and take 1st place overall in a race unless that horse is on fire!

My fastest pace mile to date is 10min 1sec. My average pace is between 12min and 13min per mile. I can sustain a 12 minute per mile pace for up to one hour, after that my pace drops like a rock. This is why I am studying 80/20 running vs. High Intensity Interval Training. This body was not built for speed.

A skinny runner who can manage a 6-minute mile can effortlessly transition to a 12-minute mile. A Clydesdale who already runs at a 12-minute mile is hardly running much slower at a 15-minute pace by comparison.

If a ‘skinny’ runs 5 miles at a 6min pace, they are done in 30 minutes. A Clydesdale running a 12min pace takes ONE HOUR to cover the same distance. Our race takes longer, and the mental fatigue telling us to give up is that much more intense at the finish. The ONLY way to overcome this is to condition our mind and body toward increased stamina and endurance via 80/20 training.

For more information on 80/20 running, I highly recommend the book 80/20 RUNNING by Matt Fitzgerald. The book also contains dozens of pages of training plans for 5K to full marathon, and was used as the source material for this article.

You can find me at these upcoming races:

JULY 2021

Third Thirsty Thursday   5K Race Series – Race 4/7 July 15 @7:00 pm Reading PA

Be sure to check back  on July 25th for another article.

As always, I wish you success and happiness!

OUCH!

It’s NOT supposed to hurt!

Chances are even if you are a new or novice runner, you’ve come across one or more of the following slogans:

No pain, no gain!

Pain is weakness leaving the body.

Seven days without running makes one weak.

Push past the pain.

Embrace the suck!

Whatever doesn’t kill you makes you stronger.

Motivational mottos such as these are a double-edged sword. Pain is your body’s way of informing you that something is wrong, and ignoring that warning can lead to a worse injury. Always listen to your body.  Now when I say pain, I am not referring to the good pain that comes after a workout where you may have sore achy muscles and mild fatigue, I am talking about that bad pain where standing is an effort and every step hurts. The former is normal, the latter is not.

Running is normal and natural. It should NEVER be painful. If it is, you’re not doing it right, or there’s something physically wrong with you.

 According to statistics cited by Yale Medicine, each year more than 50% of regular runners experience an injury.  Sometimes it is associated with an accidental trip and fall, but more often than not the cause is poor diet, overuse injuries, and over training.

Common injuries include stress fractures, broken bones, torn ligaments or tendons, and knee pain. The good news is that most of these injuries can be avoided through proper diet and training. Running is NOT bad for you, it is in fact very good. You were born to run.

You are what you eat.

The power that made the body is the same power that can heal and restore the body, but that only works if you give your body the building blocks it needs to repair itself.

The typical American diet is high in fat and processed sugar, and lacking in protein and essential nutrients. As a result, two out of every three Americans is overweight and in poor health.

The human body requires calcium for strong bones, and protein and amino acids for strong muscles. As a runner, the first step towards insuring a strong and injury-resistant body is a proper balanced diet that supplies the essential nutrients you require. If you feed your body junk, you will have a junk body. Junk breaks easily and doesn’t last. You are NOT junk, you are a runner! If you are not actively working to make your body stronger, then you are actively working to make your body weaker! Now cut the crap, get rid of the junk food, and start eating healthy!       

 Switch it up!

You can avoid overuse injuries by alternating hard training with easy training Every run does not have to be done at your top pace, slow it down and save top-speed for race day . Don’t go for many long runs during the week, keep it short and save the long run for the weekend, either Saturday or Sunday, BUT NOT BOTH! Also, the day after the long run should be a rest day. Limit your mileage to 45 miles per week. (Yes, I know this is going to rub ultra-runners the wrong way but you guys are atypical, and awe-inspiring. )

SAY NO TO DRUGS!

NSAIDS (non-steroid anti-inflammatory drugs) are bad for you! Avoid painkillers like Ibuprofen, aspirin, and acetaminophen at all costs! All drugs have side-effects and they just mask the pain, they don’t cure the problem. If you can’t feel the injury, you also can’t feel how much worse it’s becoming as you keep running on it.   

DON’T OVER TRAIN!

There are many training programs for runners of all levels, many  available online and free. Stick to the program. It should keep you on track, but make sure the training program is suitable to your ability. If you are a NEW or novice runner, use a training program designed for new and novice runners.  When I trained for my first marathon, I used the Hal Higdon plan. I assure you it does work, and there is a plan for the new runner.  If your training program ramps up too quickly for your physical ability, you may need to modify it by repeating the earlier weeks until you can step up to the next level. BE AWARE HOWEVER, that if you are following a 20 week training program, you may miss your goal by adding extra weeks. That was why I started my 20 week program 26 weeks before my marathon was slated to allow time in case I was not ready. Always plan ahead and allow yourself extra time. Also, an essential component of training is the rest and recovery period between exercises. By following a training program, you will have set rest days listed on the grid to keep you from overdoing it.

KNOW WHEN TO STOP!

Okay, this next one’s a biggie, and I’m guilty of it! Sometimes, despite all the training and preparation, we get swept up in the moment. Maybe the excitement of the race or the spirit of competition was the spark that ignited our fire, but we chose to let it burn out of control. Sometimes it’s running beyond our normal pace and burning out before the end of the race. I’ve done that. Ran out too fast at the beginning and by the end of the race the runners I blew past are now passing me and I’m struggling to keep up. The worst however was my ‘accidental’ marathon on November 22nd 2020. I was running a 10-hour endurance race at French Creek State Park. My goal that day was to run the 4-mile course six times for a total of 24 miles, a personal distance record. (They also had milestone partial laps to gain certain distances like marathon, 50K, or even 50 miles.)  I did the 24 miles in eight hours, with two hours remaining on the clock. I had achieved my goal.  Suddenly I got a wild hair and decided to attempt another full lap, and a partial to complete a 50K! I would have been fine at 24 miles, but I didn’t know when to stop. I was tired, but I felt ok so I took off at break-neck speed. 1.23 miles into my 7th lap, I tripped on a rock and slammed into the ground full-force at top-speed. I had just past the marathon turnaround sign. The force of the impact triggered the emergence alert beacon on my Garmin informing my emergency contacts that I was hurt.

I bruised my IT band, and a few painful steps made it clear that I was incapable of finishing lap 7 and doing a partial lap 8 for a 50K distance. Since I was just 50 yards past the marathon sign, I turned back and limped in pain towards the finish line. It took me an hour to limp back that last mile. My knees and hip were bruised. I could barely stand and for the next three days I was hardly able to walk.  Again, had I quit when I was ahead, I would never have gotten hurt. I was VERY lucky the injuries were not more severe.   All because I wanted a 50K, but at least I got a marathon, albeit a painful one.

BUT MY FRIEND CAN!

Comparison is the enemy of contentment. I have running friends who can run six-minute miles, or can run distances of fifty miles or more. I also have non-running friends who are barely able to get off the couch. Last year I was training hard and I was able to run a half-marathon in under three hours. This year I’m struggling and my times are sucking. I’m envious of my faster running friends and my ultra-running friends. Someday I’d like to run a 50K or a 100K. My friends can do it now. I can’t. Likewise I have non-running friends who couldn’t run a mile to save their lives. It’s all a matter of perspective. Three years ago, I couldn’t run a 5K, now I’m capable of running up to 26.2 miles in a single day. You have to start somewhere, but the key is TO START! Nothing happens overnight or by itself. I am better, stronger, faster, and thinner than I was three years ago. I was inspired by a running friend then and decided to do something about it. Along the way  I met and was encouraged by new running friends. Now I inspire and encourage other runners who are new or struggling.  The bottom line is that your success or failure rests solely upon your shoulders. You are the ONLY one who can make yourself strong and healthy. You can do it, I believe in you!

You can find me at these upcoming races:

JULY 2021

Third Thirsty Thursday   5K Race Series – Race 4/7 July 15 @7:00 pm Reading PA

Be sure to check back  on July 10th for another article.

As always, I wish you success and happiness!

TRAIL MIX!

The benefits of running off road.

Every runner has one of ‘those friends’. The non-running ones who are completely confused about this whole ‘running thing’ that we do. They just don’t get it. Some mistakenly believe that all races are marathons and ask you questions like “how many miles is this marathon?” or “Are 10Ks harder than 5Ks?”. It’s frustrating having to always explain to  friends and family that all marathons are 26.2 miles, and can be held ANYWHERE, not just Boston or New York City, and that K in races stands for KILOMETERS, so a 10K is twice as LONG as a 5K, not necessarily twice as hard (but it can be). If you live in the USA, you usually have to then explain how many miles a kilometer is.

Yet perhaps the most baffling concept for the non-runner to wrap their heads around is trail-running. Why would someone willingly run off road on rough terrain, up and down hills or mountains, through wilderness and possibly even across a creek or shallow river? It’s all about the benefits!

The Great Outdoors!

The SECOND real race I ever ran when I first started running was the Chobot Challenge 15K Trail run on July 7th, 2019. Back then, it was quite the experience, and I finished.  Today, I run about half of my races on roads, and half on trails. My favorite trail run in the April Foolish at French Creek State Park. My least favorite, NEVER DOING THAT AGAIN was the Halfwit Half Marathon up and down Mt Penn. That race literally brought tears to my eyes, and almost made me give up running altogether. It was the hardest race I ever ran. I prefer to run on road, but I’m a runner and a runner runs! I’m not going to back away from the occasional trail run, I just wouldn’t want to ONLY run trails.

The benefits of trail running are two-fold, both  mental and physical.

There is a beauty to being out in nature that has a soothing effect on the mind. Urbanites trapped in their concrete jungles miss out on the spacious skies, the verdant forest trails, and the sounds of water flowing over the rocks of a nearby river.

The further away from the city you get, the less noise pollution from cars and blasting stereos. The music in the air is birdsong .

There is something to be said about a beautiful mountain lake unspoiled by man because there’s no road to drive there.  You have to get there by foot because it’s miles from the nearest road.

There is something very satisfying in running up a snow-covered mountain and seeing a serene winter landscape of undisturbed snow.

And there is something very satisfying to the spirit in knowing  that wondrous sights like these belong to you and the small percentage of the population that understands that life is meant to be lived firsthand, and that the real world is the one outside your window.  

 A leg to stand on!

Running is good for you! The same non-runner friends who don’t understand why you run will also tell you that it’s bad for your knees, bad for your heart,  bad for your feet, etc! Poppycock! There are literally hundreds of books on the benefits of running and thousands of scientific studies proving those naysayers wrong.  We were born to run!

There are many muscles, tendons, ligaments,  and nerves in the human leg.

The muscles  are:

 Gluteus minimus and medius, gluteus maximus, Iliac crest, adductor magnus, , semitendinosus, biceps femoris, gracilis, semimembranosus, plantaris, sartoruis, gastrocnemius, soleus.

The tendons  are:

Iliotibial tract (IT BAND), plantaris, fleor digitorm longus, medial malleolus, fibularis longus , flexor hallucis longus, fiblaris longus, fibularis brevis.

The ligaments are:

Anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), lateral collateral ligament (LCL).

The nerves are:

Tibial, and the common fibular.

Don’t even get me started on the foot.

Running on a flat paved surface such as a track or street works different muscle groups and tendons differently than running on a trail. So the physical benefits of trail running is that you are working leg muscles more, and improving balance by running on uneven surfaces.

When running the gluteus maximus, the gluteus minimus and medius  form what is known as the posterior chain, which allows hip extention. Now running uphill will work those glutes  harder, and make them stronger in the process. Would you rather have buns of steel to run up mountains , or a lead bottom  anchoring you to the couch so that you can become a mountain?

Hilly terrain works your calves, and strong calves mean faster propulsion. 

When you run trails, you straighten your tendons and ligaments because the constant need to stabilize your ankles, knees and hip joints works your connective tissues with every uneven step you take. The more you work these, these stronger they become and the less prone to injury. Proof that running is GOOD for maintaining knee health! Always remember that if you are not actively strengthening  your body, you are actively weakening your body. No get out there and hit the trail!    

You can find me at these upcoming races:

June 2021

Third Thirsty Thursday   5K Race Series – Race 3/7 June 17 @7:00 pm Reading PA

Lebanon Root Beer Half Marathon June 20 @ 7:00 am Lebanon PA

Be sure to check back  on June 27th for another article.

As always, I wish you success and happiness!

THE BALANCING ACT!

All work and no play…

Balance is a feeling derived from being whole and complete; it’s a sense of harmony. It is essential to maintaining quality in life and work. –Joshua Osenga

There are 24 hours in a single day. That’s 1,440 minutes. Every person on Earth gets the exact same amount of time each and every day. The only exceptions are the day you are born and the day you die. How we spend each minute of our lives is entirely up to us. The secret to a long, healthy life is maintaining a proper balance in each area of our lives. We need a balance between work and play, sleeping and being awake, and exercise and recovery. We need to balance time and money. We need a balanced diet. Yes, BALANCE is the key!

The Grindstone
Work is called work for a reason. The NORMAL work day is 8 hours long, and a normal work week is 4 hours. This allows for 5 days a week to be split into three even segments of 8, allowing for work, leisure, and sleep. The weekend is for fun, recovery, worship, whatever we choose.

For a runner, the weekend is for official races! Races cost money, and we work so that we can provide the means to pay for the many things in life that we want or need, such as new running shoes, or the entry fee for next month’s half marathon. Work is a necessary evil, and we should be working not because we are forced to, but because we  want the means to achieve our goals in life. Constantly working to barely pay the bills is a sign of an unbalanced budget, or a poorly paying job. Taking on addition work such as overtime or a second job cuts into either our leisure time, or sleep time and decreases our performance. Sometimes we have no choice. Right now at my day job, I’m working 12hr days 5 to 6 days a week, and getting very little sleep. I’ve noticed this having a negative impact on my running since I have no time for training runs, and little recovery periods after races. In this morning’s 10K, my pace had decreased by a whopping 24%! 17 minute miles are not normal for me, and I was very depressed. Unfortunately, I have no choice as the work situation is not going to improve  until Autumn.

Rest and Recovery
IF you are in tip-top physical condition, recovery periods from intense periods of physical activity are greatly shortened. And if you’re also getting the proper amount of sleep each night, your body has the time it needs to repair the damage done by the stress and strain of daily life.

Three Squares?

The power that made the body has the power to heal the body. That only works when your body is getting the proper rest and recovery periods as well as a balanced diet.  Many Americans have poor dietary habits, which is why two thirds of the population is overweight. The Standard American Diet advises 2,000 calories a day as a base. Runners have different caloric needs. We burn that many calories OR MORE in a single half-marathon. Food is FUEL! Three meals consisting of breakfast, lunch, and dinner doesn’t work for us, especially on race day. Smaller meals and snacks consisting of a balanced nutritional consistency work better for us.  Every human being needs all seven essential nutrients, in the proper ratios for your body weight and activity level.  These seven essential nutrients are: Water, Protein, Fats, Carbohydrates, Vitamins, Minerals, and dietary Fiber. Sorry to say, but chocolate, candy, cake, and ice cream are NOT essential nutrients.   

So eat REAL food, (or sports food such as gel, running fuel, and recovery drinks meant for runners, NOT couch potatoes. )

Speaking of recovery drinks, be sure to drink those protein rich, amino filled drinks as soon as possible after a race, because your muscles become insulin resistant after about 45 minutes, and you lose the benefits . My go to recovery drink after a race is ReHab from CarboRocket.com! I swear by, and use  all their products! If you decide to check out their products, us my special code TOTHEMAX and receive a 25% discount on your 1st order.

The Race is on!

Since I’m currently stuck with forced overtime for the next six months at my day job, I’m forced to use vacation days for races as well as rest and recovery days. It’s not a pretty solution, but it’s the only one I have. NOT RACING IS NOT AN OPTION! I am a runner and a runner runs! I’m trying to fit some training runs into my hectic schedule, but waking up  tired and getting home exhausted  has left those practice runs few and far between. For the most part, the only running I’m getting to do is on race day. I should be doing some sort of daily exercise and strength training, but as I stated at the beginning, There’s only 24 hours in a day, and I’m spending more than half of those hours at work. My morning exercise ritual has gone the way of the dodo as I hit the snooze alarm again and again for “just another ten minutes”. Unfortunately, this means that I’m losing the muscles I worked so hard to build last year. If you are not actively working to make yourself stronger, then you are actively working to make yourself weaker!  There are no if, ands, or buts about it. In the end, we choose the things that are most important to us, I’m NOT a dull boy and I choose to run!

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

April 2021

Third Thirsty Thursday   5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520

Gettysburg Half-Marathon April 25 @8:10 am Gettysburg PA 17325

Be sure to check back in two weeks on April 25th for another article.

As always, I wish you success and happiness!

IT’S NOT NUTS TO RUN!

It’s nuts to NOT run!

“When something bad happens you have three choices. You can either let it define you, let it destroy you, or you can let it strengthen you.” ― Dr. Seuss

Besides running, there is one common thing almost thing every runner shares. Each of us has at least one person we know that cannot understand this entire running thing that defines us. They may shake their heads and chuckle every time we lace up our running shoes, but sadly the laugh is on them, not us. Ignore their negativity. It says more about them than it does about us. We are awesome and amazing, never forget that!

I had a friend who used to be afraid to loan me anything before a race. He asked me if I ever heard of James Fixx, author of the 1977 best seller The Complete Book of Running. Fixx is credited with starting the jogging craze in the USA, but he died at 52 from a heart attack while jogging.

Another friend thinks it’s funny to yell “No one’s chasing you!” when he drives past runners.

I’ve casually mentioned to people that I have an upcoming marathon only to have them respond, “You run?”

I could go on, but such negativity on their part is what sets US apart from them. It takes courage, determination, and a positive mindset to take that first step from the couch towards the track.  Negativity holds you back. It is a soul killer. You cannot have a positive life with a negative mind.     

Running is good for your mind, body, and spirit. Running clears your mind as you focus on the race. It is great therapy for working through personal turmoil or trauma, while at the same time strengthening and toning your body.  Since I ran my 1st 5K on April 28th 2019, my weight has steadily dropped. I feel great, and I feel better about myself.

My pace continues to improve, and I have run a marathon. Now I’m pursing my 1st 50K. This was unthinkable three short years ago back in 2018.

Additionally, running is a great way to build new friends through the community of runners. Local races draw the same groups of runners, so you begin to see the same familiar faces each time, and they in turn see you.

You may not always be aware of it, but all around you there are people that take notice of you and are watching. Your observable actions and positive attitude encourage and inspire these individuals as they work through their own journey of self-discovery. I cannot count the number of compliments I have received from individuals over the past two years as my progress improved. I cannot count the times fellow runners have told me ‘you got this’ when I was struggling. And I in turn cannot count how many times I have given back similar compliments and encouragement to other struggling runners. The mutual feedback of positive energy is uplifting.    

I have never found a more encouraging and accepting group of people than I have in the community of runners.  “As iron sharpens iron, so one person sharpens another.”  (Proverbs 27:17. NIV)

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

APRIL 2021

Halfwit Half-Marathon April 3 @ 10:00 am Mt. Penn Reading, PA

Shiver by the River 10K April 11 @ 10:00 am Muhlenberg, PA

Third Thirsty Thursday   5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520

Gettysburg Half-Marathon April 25 @8:10 am Gettysburg PA 17325

Be sure to check back in two weeks on April 11th for my next blog post.

As always, I wish you success and happiness!

THE BARE FACTS!

The agony of ‘the feet’?

this is part two of a series on footwear.  For part one, read JUST RUN WITH IT!

In the human foot, there are 26 bones, 33 joints and over a hundred muscles, ligaments, and tendons.

Having the proper sneakers that fit well are essential equipment for ‘most’ runners. Modern footwear provides protection to that other essential thing that most runners don’t usually even think about, their feet.  Keeping your feet healthy will improve your ability to run. Shoes that fit improperly will cause all manner of foot aliments, from simple blisters up to and including:  bunions, corns, and black toenails (from cramming your feet into the front of the shoe). Now if you’ve ever caught the toe of your shoe while running at top speed like I have several times on trail runs, you’re probably grateful for having the toe box of the shoe take the hit on that ‘invisible rock’. Slamming your naked toe full force into an immovable object is a surefire way to break a toe.  

Tenderfoot  

The soles of our shoes protect our feet as we run from any sharp or jagged items on the ground.  The cushioned insoles soften the impact of our feet hitting the ground. This two step protection prevents the natural build up of calluses on the soles of our feet. Calluses are thickened  layers of skin where friction, irritation, and  pressure repeatedly occurs. Our shoes are like armor for our feet providing  a barrier between our feet and the rough ground. They also alter the natural movements of our feet by restricting the ability of many joints  in our feet to flex like nature intended, and in turn have altered the way humans run. Instead of striking the ground with the balls of our feet, we now strike the ground with our heals. As a result, we need added shock-absorption in the heal area of our shoes, so we are constantly walking and running with our feet on a slanted plane. We should be launching ourselves from the balls of our feet.

The barefoot running movement.

Abebe Bikila was an Ethiopian marathon runner who won back-to-back gold medals in the 1960 and 1964 Olympics. Amazingly, he ran the 1960 Olympic marathon completely barefoot with a record time of 2:15:16.2.  Think about that for a moment.  26.2 miles on the soles of his feet without any footwear what-so-ever. AND HE WON! 4 years later at the 1964 Tokyo Olympics, he won again, this time wearing shoes. His time was over 3 minutes faster at 2:12:11.2. If you’re curious, he was wearing Puma Osaka sneakers.  These were an innovative design with a minimal sole and a nearly non-existent heal-to toe wedge providing a ‘barefoot’ feeling. In modern footwear, we refer to this as a zero-drop shoe, meaning that the heel and the ball of the foot are on a flat horizontal plane with no slanted wedge.  

The best of both worlds

A zero-drop shoe is designed in a way that the toes and the heel have the same distance from the ground  allowing your feet to sit in a natural position that helps with spine alignment and posture. Minimalist running shoes all have zero-drop platforms with super-thin, ultra-flexible soles and fit your foot like a glove. Perhaps the most widely recognized brand in this category is the Vibram Fiver-Finger shoes, sometimes referred to by the slang term as ‘toe shoes’.

You don’t do ballet wearing combat boots!

The super thin soles, lack of insole padding, and soft flexible upper shells allow ‘barefoot’ shoes to provide the wearers with fully uninhibited motion of the entire foot. Unfortunately, this comes at the cost of all the protective properties of traditional running sneakers. Proponents of the barefoot running movement claim that this natural foot movement eliminates many of the physical problems runners  sometimes develop such as shin splints, knee pain, IT band syndrome and a host of other ailments. As a person who has always worn traditional sneakers, I can neither confirm nor deny these claims. I personally like to think that the padding and thick soles protect our feet in much the same way that boxing gloves protect a boxer’s  hands as they’re pounding their opponents. As a Clydesdale, I’m pounding that pavement a lot harder than thinner runners, so I’m very hesitant to try this fad.

Full disclaimer: I am neither a podiatrist nor an expert in biomechanical muscular-skeletal movement. I’m just an avid runner making a guess from personal experience. It seems to me that perhaps it might work, maybe, but I’m extremely skeptical.  

The bottom line:


I’ve seen runners run in 21°F (-5°C) wearing nothing but shorts and sneakers because it ‘felt good’ to them.  Everybody is different, and every body is different. Listen to your body and do what you feel is good for you. I may give barefoot running shoes a test at some future date just to see how it feels. I am eyeing a pair of Xero-shoes sandals, but they never seem to have them in my size when I shop online. IF I ever do score a pair to try, it will be on flat pavement. So do what you think is right for YOU. Whether you choose tradition sneakers, minimalist running shoes, or no shoes at all, the choice is up to you.

I will recommend one thing though. After a long hard run, treat yourself to a therapeutic foot massage. Your feet will feel amazing afterward!

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

April 2021

Shiver by the River 10K April 11 @ 10:00 am Muhlenberg, PA

Third Thirsty Thursday   5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520


Be sure to check back in two weeks for another article.

As always, I wish you success and happiness!


JUST RUN WITH IT!

If the shoe fits…

(part one of a two-part series on footwear)

Sneakers is an American word used to describe soft rubber-soled athletic shoes. They have been around since the mid to late 1800s and go by many names. In England, they are referred to as trainers or joggers. Other names include: Tennis shoes, running shoes, runners, track shoes, sports shoes, gym shoes, kicks, and a plethora of other slang terms relating to usage, style, or manufacturers. Sneakers are so ubiquitous that they have crossed the divide from athletic usage to everyday casual footwear, and  the dreaded fashion sneaker.     

Just as people come in all shapes and sizes, so do sneakers. Just as all people are not runners, all sneakers are not running shoes. You should NOT be running in fashion sneakers. So if you’re going out for a run (an ACTUAL run, not a metaphorical one), or you’re gearing up for a race,  leave the Chuck Taylors and Vans® at home.

“Any customer can have a car painted any color that he wants, so long as it is black.”

Henry Ford

It’s probably easier to pick out a car than it is to pick out running shoes. As mentioned in the opening paragraph, not all sneakers are running shoes, but all running shoes are sneakers, so for the remainder of this article, when the words sneaker or shoe appears, it is specifically referring to running shoes.

Just as there are many auto manufacturers, makes, models, and colors, the same holds true for sneakers. The list that follows is by no means exhaustive, but it was exhausting to compile.  (If I missed any popular ones, let me know in the comments)

Adidas.  Allbirds. Altra.  APL.  ASICS.  Brooks. FILA.  HOKA. Inov-8. Karhu. La Sportiva. Mizuno. Merrill. New Balance. Newton Running . Nike.  Puma. Reebok. Salomon. Saucony . Sketchers. Under Armor. Veja. VJ Shoes . Xero Shoes.

There are high end brands, and low end ones.  A sneaker does not have to cost an arm and a leg to be good, and sometimes the extra bucks are just paying for the company logo.

Brand loyalty will lock you into a particular company with shoes faster than you can say ‘RUNNERS, READY’. And sometimes, you will have a very limited color choice in that style. You may have a strong desire to own a particular brand, only to discover that they don’t fit your feet properly. Running is a very individual sport and everyone’s foot is different. Small, large, narrow, or wide all play their part as to what shoe is best for your individual foot. Just because your BFF running partner wears the latest from Saucony, doesn’t mean that they make it in your size.

When it comes to buying sneakers, you really have to do your homework, and you can’t buy cut-rate. Stick to well known brands and get your shoes fitted at a shoe store, one where they specialize in running shoes like Fleet Feet does.

Most quality running shoes will set you back about $150. Do NOT go to a place like a department store and buy  $20 sneakers. You get what you pay for. Before I actually committed to becoming a runner, I didn’t know any better. When you’re a newbie, sneakers are sneakers. I purchased a pair of no name running shoes in 2018 which I barely ever wore before I got my Nikes.  I was on vacation August 24th 2019 and I had ONLY the ‘no-names’ with me, so I decided one morning to go for a run on the boardwalk in Ocean City MD. This happened:

Yep. I ran so fast that my sole left my body.

So two lessons learned that day:

  • NEVER EVER EVER buy cheap no-name, or counterfeit running shoes.
  • ALWAYS have two to three pairs of running shoes in rotation, and a spare pair with you in your gym bag.

When  you do get around to shopping for your shoes, don’t fret about the color or obsess over a brand and style.      

There are only two real considerations you should be concerned with.

  1. What surface are you running on? Road, or trail. Some brands have both types, others specialize, but you need trail shoes for trails, and road shoes for roads. They are made different for a very good reason!
  2. How do they feel on your feet. It doesn’t matter if they’re the prettiest pink shoes you’ve ever seen, and all the girls in track have them. It doesn’t matter if your hero who took the Gold at the Olympics wears them. If they don’t fit, and they hurt YOUR feet, they’re worthless. And when you do go to buy shoes, always wear the same type of socks that you usually wear when you run, because you want these shoes to fit perfectly when you hit the road. Never wear brand new shoes for a race, or a long run. It takes five to ten miles to break-in new sneakers so take them out for two or three 5K training runs before you race with them.

BE PREPARED to spend about $150. You might get lucky and catch a sale, or a closeout on last year’s model, but don’t get your hopes up.

BUT EVERYONE WEARS THEM
Look , I understand that you may love your special brand, and that’s wonderful. My road race sneakers are my Nike Initiator running shoes, and for trails I don my  Inov-8 X-Talon 200 trail shoes.  I always wear MudGear brand socks.

The reality is, when it comes to sneakers, most Olympic runners wear Nike. Does it mean you should wear Nike? Not at all. I wear these particular shoes because I have an odd size foot, and finding shoes that fit me is a challenge.  If you find a brand that appeals to you, run with it! The only wrong running shoes are cheaply made no-names. If that’s ALL you can really afford, run with it. It’s better to run with inexpensive (but inferior) shoes than to not run at all. Just buy the sneakers you can afford without breaking your budget.

As for why elite runners chose Nike more than any other brand, the answer is simple. Nike is courting these athletes and seeking endorsements, while the athletes in turn are looking for sponsorships to pay for their training costs. For professional athletes and corporations, it’s a mutually beneficial arrangement. Plus if everyone is wearing the exact same shoe at the Olympics, They’re all competing on a level playing field.  The moment  someone breaks the trend for something ‘new’, everyone cries foul!

The  Nike ‘Alphafly’ prototype shoes worn by Eliud Kipchoge when he became the first athlete to run a marathon in under two hours in October 2019 have now been banned.

In 2019, 31 of the 36 podium positions in the six world marathon majors were won by elite athletes wearing Nike Vaporfly, as reported by the Guardian.

According to Runnersworld, at the 2020 Olympic Marathon Trials, 404 of the 565 finishers wore Nikes.

Vaporflys have not been banned, but Nike must adhere to strict new guidelines. Critics state that these shoes which have thick, foam soles and carbon-fibre plates to improve speed give the wearers an unfair advantage during competition, but again, if all the athletes wear them no one can complain.

As of this writing, a pair of men’s  Nike Vaporflys cost about $425 depending on size and style. No, I’m not planning on buying a pair. I would never spend THAT MUCH on a pair of running shoes, plus Amazon doesn’t have them in my size.  

All good things must end
Remember the car buying analogy I made at the beginning? Just as car manufactures retire a certain style and replace it with a new model, the same applies to sneakers. The new model offered by your favorite brand might not fit the same or feel as comfortable as the old style of the same shoe. I’ve heard many a runner moan over the changes made to a specific shoe that they felt was ‘perfect’. The reason manufactures do this  is planned obsolescence.  The shoe must wear out after so much usage, and styles get changed and updated to keep the customers coming back to try the latest model.  If a particular brand and model feel AMAZING, buy two or three extra pairs and stockpile them as soon as possible. I am down to my last brand new pair of Nike Initiator running shoes, and I my ONLY Inov-8 X-Talon 200 trail shoes.

These are no longer in production, and as soon as they wear out, I’m going to have to find new sneakers that make my feel ‘happy’.

Running shoes last about 300 to 500 miles depending on the runner’s weight and running style.  If you have an uneven gait, and you get edge wear, or on the heal, your sneakers will not last as long.  Uneven sole wear will kill your shoes.

Also the more you weigh, the heavier you pound the pavement. A 250lb male will wear out his shoes faster than a 99lb female even if they both run identical distances on the same trails with the same frequency.  It’s not ‘fat shaming’, it’s science. Just another reason why it’s tough to be a Clydesdale. (But Clydesdales ARE tough!)

Lastly clean your sneakers regularly, spraying the interiors with a sneaker spray to kill bacteria and mold which can form in dark, damp areas of your shoe.

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

March 2021

Ugly Mudder 10k Trail Race March 7 @ 10:00 am Reading PA

Shiver by the River 10K March 14 @ 10:00 am Muhlenberg, PA

April 2021

Shiver by the River 10K April 11 @ 10:00 am Muhlenberg, PA

Third Thirsty Thursday   5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520

Be sure to check back in two weeks for part two of this series on running shoes, The Bare Facts.

As always, I wish you success and happiness!