Sunday, April 28, 2013


As you continue training for your upcoming race, there are a few more things to pay attention to.  As I mentioned in Part I, I want you to avoid mistakes that can throw you for a loop on or before the big day.

Rest is NOT a 4-Letter Word
Sometimes it's easy to get caught up in your training to the point that you forget to rest and recover.  Don't allow yourself to get so concerned about your mileage that you begin to over-train.  Over-training can lead to injury, fatigue, irritability, and illness.  When you train hard, your body needs time to recover.  Recovery allows your muscles to rebuild, your body to refuel, and your mind to relax as well.  Schedule at least one recovery day every week, otherwise you may be forced to take time off due to injury or illness. 

Running is NOT a Balanced Exercise Program
Don't get me wrong, running is a great form of exercise.  I wouldn't leave it out of my training regimen.  But, running is not all-inclusive.  You are working the same muscles in the same way repetitively.  Your body needs a variety of movement to be strong and functional.  Include strength training and movement to maintain your range of motion regularly in your training plan.  If you move every joint in every direction every day, your body will be more evenly trained allowing for greater function and less chance of injury.

Seams Are NOT Your Friend
As you begin to add mileage it is important that you pay attention to clothing choice on your long run days.  Those tiny little seams that are directly on your skin may become the most painful and distracting part of your run one day.  Add moisture from rain, sweat, or a splash of water and you may have to learn about chafing the hard way.  Men, you may not even need seams.  A simple cotton t-shirt can be a sure way to experience the dreaded nipple chafe.  How do you avoid it?   Wear tech clothing with flat seams or no seams at all.  Invest in some Body Glide or other form of anti-chafing gel, cream, etc. and apply where your clothing may begin to rub.  And, finally, test out new clothing on a short run or while doing some other form of exercise for fit, comfort, and chafe-prevention. 

As you train for your upcoming race, remember to train smart, rest well, and dress for comfort and performance.  Run strong and run smart, friends!

Let me know how your training is going and/or submit questions or suggestions for future topics to


Sunday, April 14, 2013


I, like many of you, began running as an adult.  I never ran track or cross-country in high school.  I just decided one day that I was going to start running, so I was truly a self-taught runner.  Because of this, I made many errors - especially when I started running longer distances.  Over the years I have learned from my mistakes and from my education as a fitness professional. 

Some of you are new to the distance you are currently preparing for and others may be new to running altogether.  I'd like to help you skip over a few of those running mistakes so that your first race will be a successful one, starting with these three tips. 

Train For It
Most of us know we need to prepare our bodies for whatever distance we are going to run.  But, many training plans have you prepare for a shorter distance than you are racing, assuming you will make up for the last few miles with pure will and race-day adrenaline.  Why not make it easier on yourself and train beyond the distance you are going to run on race day?  That will make your race distance easier both physically and mentally.  Since I employed this philosophy I have felt better during races, been able to PR (personal record) more often, and been able to better focus the mental aspect that race day can bring.   

Practice Fueling and Hydrating
Race day often brings new variables.  If you usually hydrate with water and then try a sports drink on race day, you may discover that your stomach can't handle that particular form of hydration.  If you've never tried any form of fuel along the way during your training runs, you won't know how your body will handle that gel you decide to try for the first time on race day.  Figure out your hydration and try different forms of fuel during your training runs and then stick with it, so that your race day experience doesn't involve stomach cramps or nausea (or worse!)

Determine Your Ideal Pre-Race Meal
Some people can eat anything before they run without incident.  Most of us cannot.  Try out your pre-run breakfast until you find the ideal foods and the ideal amount of time to eat before you run.  There is nothing worse than breakfast sitting in your stomach like a rock while you try to gut out a long run.  Keep that breakfast lower in protein and higher in carbs, unless you have an iron stomach, as protein takes longer to digest. 

Let me know how your training is going and/or submit questions or suggestions for future topics to