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I want to buy your next pair of running shoes

guest — Mon, 23 Jul 2012 17:05:49 GMT

I'm running a giveaway on Strength Running to buy your next pair of running shoes.

It's my way of saying thanks for reading. Check out the (simple) details here:

http://strengthrunning.com/2012/07/i-want-to-buy-your-next-pair-of-running-shoes-heres-why/

Cheers,

- Jason.

Injury Prevention - Building a Strong Body

guest — Tue, 24 Jan 2012 02:36:15 GMT

Hey all - I wrote an article on my blog Strength Running about how to build a strong body to prevent injuries. I thought it'd be helpful for some of you so I reposted below. Enjoy!

It’s a simple analogy that refers to your metabolic or aerobic fitness (endurance) vs. your structural fitness (bones, tendons, ligaments, and muscles). I like to tell my runners that you never want a Ferrari engine in the frame of a Geo Prizm. That engine is going to tear the car apart.

As runners, we need to be aware that “fitness” means a lot of things. It’s your muscular ability to handle the pounding of a marathon on city roads. It’s your heart’s ability to deliver enough oxygenated blood to your working muscles. It’s your muscle’s ability to clear lactate as you start to run faster than your aerobic threshold.

We also need to recognize that different aspects of our total fitness come along at different rates. I’ve learned over the years from experience and other coaches that your aerobic fitness is developed more quickly (and erodes at a slower rate) than your structural fitness.

It’s simple, but let me paraphrase Jay Johnson:

Metabolic changes occur faster than structuralchanges…and that’s usually why you get hurt. You’re fit and you can hammer 10 miles, but your posterior tibialis can’t handle the stress and soon the inside of your “shin” is sore. Or your gluteal muscles are weak and your IT band tightens during the run and later you can’t run because of your IT band. For some reason you can gain the fitness to run a solid 10 mile, or 15 mile effort before your body is ready for it if all you do to train your body is run. Yes, you can foam roll and yes you can get on a massage table weekly, but athletes need to do a lot of work to get strong (in all three planes of motion) to be able to withstand training paces, volumes and race paces that athletes dream of running.

So learning how to build a strong body is something that’s really important for distance runners. And unfortunately, it’s not something that’s on a lot of runner’s to-do lists.

When I was in high school I never did strength exercises. I think I escaped injury because of low mileage, frequent rest days, and just being a teenager. But then I went to college and increased my volume. The workouts got harder. I was hungry to improve.

I had a good cross country season and ran a lot faster than I predicted. Then all of that training hit me like a ton of bricks: achilles tendonitis, ITBS, and all sorts of aches and pains afflicted the rest of my college career. I had some good races but my training was inconsistent, discouraging, and disappointing.

My Biggest Mistake: Skipping the Strength Work

Throughout college and for years afterward I never went to the gym. My core exercises were inconsistent. I never warmed up for my runs. All I did was run. I was a one-dimensional runner – and we all know it pays to be athletic.

Some elite runners spend more time doing strength exercises and preventative work than they actually spend running. Most of us have other obligations or interests that don’t allow us to spend 2-3 hours working out every day. But to quote Jay Johnson one more time, all you need is 15 minutes.

Pick one of the routines from my definitive guide to warm-ups and core exercises. Most only take 5-10 minutes. There are a lot of ways to structure these workouts, but do something before and after every run. Even if it’s only five minutes.

Here are a few other tips to keep your chassis strong:

Core exercises are great but keep in mind that you should be doing some exercises standing up to mimic the demands of running.
Runners shouldn’t ignore their legs in the gym– squats, dead lifts, lunges, and step-ups can do wonders to keep you healthy.
Yes, you can skip a day of core or strength exercises. You don’t have to be a perfectionist. Just remember that it’s more important what you do most of the time than what you do once in awhile.

Avoiding Injury in the Danger Zone

I think runners should consistently do these exercises all the time. But there’s a specific time when they’re even more important because you’re at a much higher risk of injury: when you start running after a 1-3 week break in training.

Your endurance is the last piece of your fitness to go during a period of inactivity. The first thing to go is your structural fitness – the strength of your muscles and connective tissue to withstand the impact of running.

You can see where this is going: after a break inrunning, your aerobic fitness is still high but your leg’s ability to endurethose early fast runs that feel so good is low. You’re much more susceptible tohurt yourself during this time.

Be cautious during your first 2-3 weeks back from a break in training. Reign in your pace if you find yourself going a little faster than usual – after all, you’re going to feel great since you’re well rested. Core work, gym sessions, or body weight exercises should be consistent. If you’re a runner who’s more likely to get hurt, add more strength exercises than you normally would.

Bonus Strategies to Get Strong and Stay That Way

Staying consistent with your core and body weight exercises isn’t the only way to keep your legs strong. The most running specific way to lift is to actually run hill sprints. While I don’t think every runner should do them (they’re advanced) nor are they aperfect substitute for a quality gym session, they’re a great alternative. Progress slowly and have fun – they’re exhilarating.

A valuable lesson I learned from Brad Hudson in his book Run Faster is that injuries usually happen during volume increases. In other words, you typically get hurt when you’re building your mileage. So the main idea is to maintain a moderately high volume of training year-round instead of taking long periods of time off and always trying to play catch-up with your mileage. Those ramp-up phases are the most dangerous.

More importantly, Hudson argues that high mileage is protective in itself because it “produces adaptations that render the bones, muscles, and connective tissues better suited to handle the repetitive impact” of running. It makes sense and has become a cornerstone of my personal training philosophy. I think it’s one of the reasons that I’ve been free of any major injuries in the last 2.5+ years.

Individualized Training is a Must

Every runner is different. When I work closely with runners, either in my Full Coaching program or a PR Race Plan, I always focus the strength work that they do for whatever weakness they may have. That’s why my Runner Questionnaire is so detailed – soI know whatever I prescribe is highly targeted.

If you’re planning your own mileage, recognize your weak areas and actively work to improve them. Maybe that’s a lack of aerobic fitness or it’s hamstring inflexibility. Or it could be susceptibility to ITBS or runner’s knee. Every runner has certain recurring issues that have the potential to sideline their training.

Know yourself and design your training accordingly. If you’re not sure how to design yourtraining, a training plan or 1-on-1 coach can help take the guesswork out of planning your workouts. And if you don’t know how to do the strength work, learn the exercises with a few simple videos.

No matter how you plan your training, make sure your chassis can support your engine.

Gifts for Runners

guest — Wed, 21 Dec 2011 01:19:47 GMT

I noticded that a lot of people are posting about what the perfect gifts are for runners. I put together this list earlier and figured a few of you may find it helpful as you finish up your holiday shopping. Check it out:

Last week as I was completing my long run, I ran by about a hundred other runners in Rock Creek Park. I'm a nerdy guy, so I was evaluating their stride rate, foot strike, pace per mile, and arm carriage. Then I started to pay attention to what they were wearing - the typical running gear you see runners wearing: technical shirts, tights, shorts, etc. No big deal.

But soon I passed an older runner who was wearing a racing singlet over a long-sleeve shirt. The singlet said "A marathon is a 10k with a 20 mile warm-up." I almost high-fived this guy. That observation is dead-on and the singlet was a lot better than the other gear I saw.

The problem with a lot of running gear these days is that it's bland (maybe that's why I bought neon orange trainers) and too commercialized. Where are the unique clothing and running gifts that are so hard to find?

Well, I found them for you. And it wasn't that hard. Being part of the running community affords me the privilege of interacting with a lot of passionate runners who create their own products. There is a sub-culture of nearly unknown, one-of-a-kind running treasures that I have recently discovered.

If you want to get off the beaten path and find more unconventional ways to indulge in your running, check out some of my favorite products, services, plans, and food. Each one is unlike anything you can buy in a store.

Steve Spiers developed the 100 Push Ups training program. Steve won the Cayman Islands marathon last year and boasts a 2:45 marathon PR. He also ran 39 races in 2010, which is damn impressive considering he also ran 11 personal records and won five of those races! The 100 Push Ups training program helps you increase your strength by following a structured six-week plan. There is also a book version if you don't have a smart phone.
Greg Strosaker blogs at Predawn Runner, where he helps runners find time in their already busy life for running. I frequently talk to Greg about training and writing and consider him a friend, even when his wacky sense of humor leads him to design products like a Beer Stein Coffee Mug (note to self: buy one). He has a bunch of unique gifts for that special runner in your life in the Predawn Runner Store.
Steve Kamb is not a runner and in fact doesn't much like running. But that's ok, he's cool in my book because he realizes the power of body weight exercises. Steve writes at Nerd Fitness and put together the Rebel Fitness Guide to help people lose weight, get in shape, and level up their lives. Many of the exercises he models are what I recommend for runners. And if that wasn't enough, you can even get a Nerd Fitness t-shirt (I did!).
If you're tired of the same protein and energy bar, look no further than You Bars. They're a bit on the expensive side, but I ordered a box of custom bars for my fiancée and they were definitely worth it. You choose the ingredients so you know exactly what you're putting in your body - perfect for the athlete with specific nutrition needs (high protein, gluten-free, etc).
I interviewed Donald Buraglio a few months ago - he's an ultramarathoner, Ironman triathlete, and author of the book The Running Life. I bought two copies last fall (I gave one away) because I enjoyed his writing so much on his blog, Running and Rambling. I haven't finished the book yet, but as soon as I do I'll put up a review. Check it out to read a compilation of the best articles he's written over the years about running - from both a serious and funny perspective.
Patrick McCrann is another Ironman triathlete who has also qualified numerous times for the Boston Marathon. After my experiments with triathlon training and the success I had, I encourage runners to take a break from normal training and get ready for a triathlon. Patrick's guide Competitive Triathlon in 10 Hours a Week is the best resource I've seen to help you dominate triathlon without giving up your life.
David Csonka writes about evolutionary fitness and nutrition (among a host of other unique topics) at Naturally Engineered. David is a proponent of the paleo diet - as am I, with some modifications for runners - and a minimalist runner. He wrote the free barefoot guide Couch to Barefoot which helps you learn about barefoot running and how you can start. If you're curious about where you should run barefoot, how best to transition, and what resources are there for more information, this guide will help.
Matt Frazier is the author of No Meat Athlete and has several unique products for vegetarian runners. If you're training for a marathon, be sure to pick up a copy of Marathon Roadmap: The Vegetarian Guide to Conquering Your First Marathon to make sure you're training well on a plant-based diet. Show your vegetarian pride by getting a "Runs on Plants" technical training shirtor cotton tee. You won't see many runners sporting these!

These unique gifts and resources are what make this sport so vibrant. There is a small community of people who care about the sport and offer different types of products to help other runners. What are your ideas? Let's make an awesome list!

help fix my knee

guest — Mon, 19 Dec 2011 14:57:07 GMT

I'd definitely agree that you need to see a sports therapist to get a full evaluation. Depending on where on the knee your pain is, you could have tendonitis or ITBS. If the pain is on the outside edge of the knee it's more likely ITBS, which is usually caused by weak hips and glutes.

I had this for six months and developed a strength routine for it that you may find helpful: http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/.

Good luck!
- Jason.

Running-yoga-strength training?

guest — Sun, 18 Dec 2011 22:28:22 GMT

This is a subject that's near and dear to my heart - something I do all the time for runners that I coach.

I've written about this in the past so feel free to check out this post on warm-up and core routines: Core and Dynamic Warm-ups: A Comprehensive Guide.

I also highly recommend this yoga routine for your hips: http://www.youtube.com/watch?v=d3xNlarOno4.

Good luck!

- Jason.

Runner's Christmas List

guest — Thu, 15 Dec 2011 02:59:42 GMT

You guys might find this useful, a review of the 210, 410, and 610: Garmin Watch Review. I don't own one myself, so I asked an expert review to do these for me.

I think the consensus in the comments though was that the 305 is the best option out there.

When in doubt though, go find a good running book! The perfect gift

- Jason.

What is the best gift to give a runner?

guest — Thu, 15 Dec 2011 02:55:08 GMT

A lot of runners are nerds (myself included), so you can't go wrong with a running book. I put up a list of all that I own here: Running Books.

I also have a list of "weird" gifts that are a little off the beaten path: Unconventional Running Gifts.

Hope they give you some good ideas! If all else fails, get that special runner in your life a foam roller. Everyone likes some self-massage for injury prevention.

Take care,

- Jason.

How can I staying in "running" shape during the cold winters?

guest — Thu, 15 Dec 2011 02:51:11 GMT

Ironic that you mention home DVDs to keep you in good shape until you're better able to run more after the winter.

I'm running a giveaway right now for Building a Better Runner volumes 1&2 here: http://strengthrunning.com/2011/12/becoming-indestructible-building-a-better-runner-giveaway/.

It ends Thursday, 12/15 at 11:59pm so if you want to enter do it quickly and don't miss out.

The DVDs are, honestly, awesome. I have both myself and they include over 100 strength, mobility, and warm-up exercises that are designed to keep you healthy.

I hope you find them helpful.

Cheers,

- Jason.

Runner protection from irresponsible pet owners?

guest — Thu, 15 Dec 2011 00:33:07 GMT

Last winter I was bit by a dog twice - once on my left hand and once on my left forearm. It happened so fast. Unfortunately I didn't get the owner's information but in hindsight, I definitely should have.

I think any runner who has an encounter like this where he's bitten should immediately get the dog owner's contact information so you can follow up if necessary.

Plus, wearing something like Road ID is always a good idea in case the worst happens.

- Jason.

Is an under 15 min 5km time impossible for most men?

guest — Sun, 30 Oct 2011 21:59:11 GMT

It will certainly be hard as that's a pretty fast time. Most runners who can break 15 minutes are good Division I runners or (usually) all-american Division III college runners. It takes years of really hard work so as long as you're loving every step of it, you'll hopefully make it. Genetics / your talent level certainly play a part as it's a fairly elite time in the grand scheme of things. But don't discount how far good training can take you.

I'll leave you with one of my favorite quotes: "Hard work beats talent when talent fails to work hard."

Good luck,

- Jason.