Q: I started running at the gym a few months ago. I’d like to move my workouts off the treadmill and outdoors, but I’m not sure where the best place is to run. Are there perks to running on trails as opposed to the sidewalk? Should I stick to my local track?  ~Thank you, Natalie

Congratulations on your new running program.  Getting started on the treadmill is a great entrée into the world of running as it allows you to modify and control your effort as you go and you can’t beat the convenience!  Although the treadmill is an effective way to get in your runs, it is important to know it is different than running in the great outdoors.

When you’re on the treadmill, you are keeping up with the tread and not propelling yourself forward.  Again, this isn’t a bad thing, it’s just different than.  Give yourself time to adapt to the differences in form by migrating one workout outside every 1-2 weeks of training.  That way, your body will have time to adapt to the variations in form.  There are a lot of great places to run outdoors.  Here are the pro’s and con’s of each.
Track

Pro’s:  Your local high school track is a safe place to run your mileage as you’re off the busy streets and out of traffic.  Most tracks are measured and marked where four laps equal one mile and therefore it is a great way to learn how to pace yourself naturally.  All you need is your shoes and a watch or timer.  The track is also a predictably flat surface and a great place to learn to run and perform speed workouts.  A bonus benefità many tracks are made from a forgiving rubber material that it easy on the muscles, tendons and joints.

Con’s:  Unless you live by a track, getting there can be a hassle for the busy-minded runner and some tracks have limited public access usage.  Running in a circle can become monotonous for some runners who enjoy the sense of exploration.

Sidewalk

Pro’s:  A safe, out of the line of traffic place to run, especially in urban areas and in the darkness.  Many sidewalks, if in good condition, provide a predictable and even (not cambered) terrain, which allows for better running form and alignment.

Con’s:  The concrete sidewalk surface is much harder than asphalt and create greater impact forces on the body versus the road, track or path.  You may need to stop and start to cross streets, navigate pedestrians and other obstacles on the sidewalk throughout your run, not allowing for a continuous flow and pace.

Street/Road

Pro’s:  Running the roads can be as inspiring as a scene out of Forrest Gump.  There are a plethora of options and roads to explore and you can start right outside your doorstep or hotel room.  The asphalt is easier on the muscles, joints and tendons than the sidewalk.  Although there still may be some points you’ll need to stop and go for lights and traffic, you can generally get into a continuous running tempo.

Con’s:  Many road and streets are cambered with a crown or peak in the center and an angle toward the side of the road.  Running on an uneven surface can create muscle imbalance and alignment issues including knee and ITB pain as one leg is landing slightly higher on the ground than the other.  Safety is an issue, especially with high speed traffic and distracted drivers.  Always be sure to run against traffic to see and be seen.

Paved Bike Path

                  Pro’s: This terrain is the little black dress for runners.  It offers the stability of an evenly graded sidewalk, with the forgiveness of an asphalt road, without automobile traffic.  Many paved bike paths are marked so it can be a good way to develop your pacing skills and perform speed workouts as you can run uninterrupted.

Con’s:  Although beautiful, many of these bike paths run through secluded areas and forests.  Always run in groups, carry ID and cell phone and be aware of your surroundings.  Keep your ears to the path so to hear bike and recreational traffic coming from behind you.

Crushed Limestone Path

Pro’s:  Perhaps one of the best terrains for running, limestone paths are typically flat to slightly rolling, evenly graded and very forgiving on the body.  Less impact on the body means more efficient recovery and progression in your performance.  They offer a safe haven from automobile traffic and a tranquil running environment.    Many of these trails are can be found in parks and forest preserves, are well marked for distances and have bathrooms along the way.

Con’s:  Unless it is outside your door or work, limestone path runs may be best suited for longer training runs or weekend excursions when you have more time to getting there.

Single Track Trail

Pro’s:  These trails run through the heart of forests and back country and undulate with the terrain.  They are narrow and organic which makes for a truly unique running experience.  It’s not uncommon to run over rocks, tree roots and across streams.  Every step demands your attention making it a zen-like running workout.  Similar to mountain biking, it develops running strength and finesse and decreases the risk of over use injuries due to running in the same wear pattern on more predictable terrain.

Con’s:  You are running well off the beaten path in an isolated area where animals, bugs and adverse weather may cross your path.  Technical trail running is energy demanding and like mountain biking or downhill skiing, it requires time to adapt and learn the optimal skills to run efficiently.

The post What is the Difference Between Running on Roads vs. Trails? appeared first on Jenny Hadfield.

Q:  “I’ve been running for a year now, and just finished my first half marathon!  I usually just go when I go and stop when I stop, but I wonder if I should be “warming up” or “cooling down.” Is this important for my every day runs? What’s the best way to warm up and cool down before runs, races and workouts?”  ~Sarah

Congratulations on your running success!  The warm up and cool down are tools that when strategically implemented into your runs, can transform the quality and recovery of every run.  They both function as a gateway to and from the demands of running.  Much like merging onto and off of an expressway in your car, it is the ease of the transition that makes for a safe, effective journey.

The warm up gradually increases your heart rate and respiration, redirecting your blood away from where it goes at rest (stomach, organs) and to the running muscles in your arms, core and legs to readily supply oxygen to run.  Although you can bypass the warm up, it is a little like going from zero to 60 in a matter of seconds. Investing just 3-5 minutes to properly warming up, will allow everything to get to where it needs to be before you begin to run (places everyone, places).

The cool down performs the same task only in reverse, gradually bringing your body back to reality.   Skipping the cool down is effectively like going from 60 to zero and coming to a screeching halt.  The blood continues to flow rapidly and pools in your legs, which can cause you to feel light-headed, dizzy and heavy legs.

The good news is you don’t have to change much to benefit greatly.  Making just a few tweaks to your current running regimen is as easy as one, two three.

Warming Up

Step One:  Walk 1-2 minutes at an easy effort to wake and warm the muscles.  I prefer to extend this to two minutes if I’m running early in the morning as my body is cold from sleeping all night.  Pace is relative.  Some may find walking at 3 miles per hour (20min/mile) the perfect easy effort zone, and it may translate to 3.5mph for another.  This can also vary based on how you feel on the day.  The key is to keep it easy to transition from where you were (sleeping, sitting at work, driving) to gently introduce more demanding movement.

Step Two:  For the next 2-3 minutes, continue to dial up the pace to a purposeful walking speed, one that is just outside of running (think of merging onto the expressway).  Focus on neutral alignment with your body, pumping your arms in a pendulum swing, and rolling from heel to toe with quick strides.

Step Three:  In the final minute of your warm up, sprinkle in dynamic warm up exercises.  This is just a fancy way of saying, exercises that simulate the movement patterns of running.  For example, skipping for 15 seconds, then walking for 15 seconds, two times (60 seconds total).  If you find you like doing these (I do), you can add another minute or two to the warm up and add more sets of these exercises.  Since my work life requires sitting and I run mid-morning, I like to walk backwards for this step as it opens up and activates the hips, which tighten when you sit for prolonged periods of time.  For races that are 5-10K in distance, add a few 20-second pick up’s (Step Four), accelerating your pace to race effort.  For longer races, warm up with a warm shower, foam roll, follow the warm up above and save your energy for the race.

Total Warm-Up Time: 3-5 minutes:

1-2 minutes in the easy “wake up” zone.

1-2 minutes in the brisk, I’m Walking on Sunshine pace

1 minute of dynamic warm up exercises (more if you love em).

Cooling Down

Step One:  Ease on the running expressway and slow down to a very easy effort and jog it out for 1-2 minutes.  This is a great time to reflect on the run, how it felt and make it a moment of gratitude for running.

Step Two:  Walk at a brisk pace for one minute, gradually bringing your body back to its resting state.

Step Three: Slow your walking speed to that initial very easy effort.  This pace should feel so easy, you could text.  Optional cool downà You can have fun with this step if you have time and weave in lateral walking for 15-30 seconds one each side.  If I’m on a treadmill, I’ll increase the incline to 3-4%, keep the speed very easy and walk sideways for 30 seconds on each side twice (Right, Left, Right, Left).  It’s a great way too cool down, activate and strengthens your hips.

Total Cool Down Time: 3-4 minutes:

1-2 minutes easy paced running

1 minute brisk walking

1-2 minutes slow and easy effort walking with optional strengthening exercises (lateral walking, lunges…)

(Originally published in Women’s Running)

The post What is the Best Way to Warm Up and Cool Down for Running Workouts? appeared first on Jenny Hadfield.

Shopping for running shoes used to be easy, efficient and without a lot of drama.  Walk into a running specialty store these days and it’s like trying to find a needle in a haystack.  The good news is there are a lot of options.  But that also what makes it a challenge.

The shoe shopping process can be quite enjoyable once you know how to go about finding the right shoe for you.  Here are a few strategies to employ on your journey.

Get to know your feet by performing a “Wet Test” to determine the shape of your foot.  It’s an easy way to zone in on the functions of a shoe style for your foot type.

1. Wet the sole of your foot.
2. Walk onto a paper towel, paper shopping bag or piece of paper.
3. Look at the shape of the wet pattern.  It will indicate whether you have a high or low arch or are neutral.  [Editor note: can you add a visual of foot types to illustrate]
4. From there you can narrow down your shoe options to match the shape of your foot.

Ultimately, it comes down to fit and feel.  Once you determine the shoe style based on your foot type, finding the most comfortable model is
the next step.  The shoe should feel comfortable the minute you put it on.  If it doesn’t, keep shopping.

Make sure they measure your feet seated and standing and have you run in every pair of shoes.  Some stores will even video tape and analyze your foot strike in the shoes to see if they are doing the job in supporting your body as you move forward.

If the shoe doesn’t feel right, try another.  It may take several pair before you find the right match.  I once spent a lovely afternoon shoe shopping at the Fleet Feet Sports in Chicago trying to replace my favorite pair of running shoes that went out of production (I hate it when that happens).  Needless to say, it took another three visits to figure it out.

Make friends with the running specialty store employee and let them know about your running life.  Are you new to running?  Do you run on trails, treadmill or road?  Are you running long or short, training or staying fit, etc.  The more they know about you, your feet and your running history, the easier it is to dial in to a model that will work for you.

Shop later in the day when your feet are swollen to avoid buying shoes that are too small.  Your feet will swell when running and it’s important to find a size that will leave a thumbs width space between the front of the shoe and your longest toe.  It’s also important to fit the width and volume of your foot.  Nothing should bind or feel tight.  If is does, try another pair.

Bring in your current running shoes and the socks you normally run in and keep an open mind to colors and styles.  It may not be the color you wanted, but when you put it on it might be the best fitting shoe ever.

When you find something that works – stick with it!  It is best to follow the old adage that if it ain’t broken, don’t fix it. And if you do change, remember to take time to adapt to the new style or model of shoe and run several shorter runs to test the waters.

A few other shoe tips to consider.

• Going with less shoe (minimalist) requires patience and time to develop foot strength and balance.  Make sure you are well-educated on how to make the transition before you reduce the support in your shoes – especially if you’ve been running in supportive shoes for awhile, have injuries or are training for long distance events.

• Just like running shoes there are a variety of trail shoes too.  If you’re running a trail race on relatively groomed trails you can get by with your regular running shoes.  If you catch the trail running bug and start running on more technical trails over longer distances, it’s time to invest in a pair of trail shoes.  Start by finding a shoe that emulates the properties of your road running shoe (support, neutral, stability) and remember a shoe that is lower to the ground is best.  You need less cushion and more stability on uneven terrain.

• Write the activation date of the shoes (the date you begin to run in them) with a black marker on the side of the sole.  This is a great way to keep track of how many miles and how much time passes before you need a new pair.  It varies form person to person mostly due to their weight, wear pattern, the shoe model, how much they wear them in and out of running and more.  The general rule of thumb is to replace your running shoes every 300-500 miles of use or every 4-8 months.  Having the date on the shoe is an easy way to remember when to buy new shoes and keeping your shoes fresh makes a huge difference in keeping the aches and pains away!

• It may be time for a shoe switch when you begin to feel aches and pains while running.  In many cases this is due to the age of the shoe, other times it is related to modifications in the shoe model or your running fitness, strength or form.  In general, the more fit and strong your body is in terms of running, fitness, strength, balance – the more you can weave in less shoe (lightweight shoe) as your core, lower legs, and feet are strong enough to support you stride for stride with less support.  Some runners can run in less shoe while others struggle to make that transition.  Tune into your feet, your body and you’ll find the right shoe for every stage of your running life.

(Originally published in Women’s Running)

The post How to Find the Right Running Shoes for You appeared first on Jenny Hadfield.

The wonderful part about being a runner is that you can do it almost anywhere. Although you can run outside year round, there are days when it makes more sense to hit the treadmill and many runners move inside full time as it is safer, more convenient and a better way to get in a quality run.  It’s wise to start thinking about winterizing your running routine now rather than waiting until you have to.  Here are a few tips to consider when making the transition from the roads to the treadmill.

Be mindful that the treadmill may feel more challenging at first due to the warmer climate.  The average home or gym environment is typically 68-70 degrees, which is much warmer than the cool fall weather.  It helps to keep the intensity a little easier for the first week and let your body acclimate.

Gradually transition inside by alternating a few shorter runs on the treadmill with a few outdoor runs for the first two weeks.  Treadmill running is a fantastic way to get or stay in shape, but it is different than running on the roads.  Outside, you propel yourself forward.  Inside, you keep up with the tread.

It’s not bad, it’s just different.  Consider a spinning class versus riding your bike outside.  Sometimes, you can get in a harder effort workout in the spin class than you would outside.  So if a running purest tries to tell you that “the treadmill” really isn’t running, tell them the Christine Clark story where she trained exclusively on the treadmill through an Alaska winter and won the Women’s Olympic Marathon Trials!  Awesomeness…

It’s not less than, it’s just different – and it’s important to make the transition outside to inside and vice versa, gradually to allow your body time to adapt to the differences in landing patterns and muscle involved.

If you’re looking to maintain your outdoor running fitness but still want to run on the treadmill, simply sprinkle in a few runs outside each week.  It makes it easier to transition during the fall and spring transitional seasons and keeps your workouts a little more spontaneous.

For those living in colder regions with lots of snow and extreme weather, consider snowshoe hiking and running!  It’s a challenging workout that really breaks the hibernation blues and burns a ton of calories!

As much as I love treadmill running, I always have a tough time making the transition in the fall.  I think mostly because I go from exploring the roads and trails to the basement walls!  Give yourself several weeks to adapt and slowly bring your workouts inside.   Uplifting music can make the difference on those low motivation days.  Make a playlist of your favorite tunes and keep the treadmill workouts shorter until you make the transition.

Once you’ve adapted, mix up your workouts with hills, speed intervals and circuit workouts to keep it interesting.   Some of my best workouts have happened to a the tune of a great playlist and on the treadmill in my basement.

The post Treadmill Running Doesn’t Have to Suck appeared first on Jenny Hadfield.

The ULTIMATE Running Vacation!

Learn More and Book your Alaskan Running Vacation here!

Learn at seminars on running, racing, nutrition, strength training and more. Enjoy extensive interaction with the voice of the Rock n Roll Marathon Series – John Bingham and RunnersWorld.com’s Coach Jenny Hadfield; numerous social events; dining with fellow Great Alaskan participants; and a wonderful sense of sharing and camaraderie.

In addition to all the wonderful activities aboard the Holland America’s Westerdam and in port, this exclusive Alaskan Running Vacation  includes:

• Four unique road and trail races created exclusively for GAMC runners and walkers
• Training Clinics and one-on-one time with Coach Jenny Hadfield and John Bingham
• Great Alaskan Half & Full Marathon Duffle Bag, Brooks Tech Running Shirt, Hat, and Finisher’s Medal!
• Transportation to and from all the running events.
• Park entrance fees.
• Secure gear check at all events and post event snacks.
• Private dinners with GAMC participants and your hosts John and Jenny.
• Welcome Reception and Awards Party.
• Accommodations and all meals.
• Access to the photo library for memories of a lifetime.
• A fully escorted cruise.
• Most Shipboard activities
• And much, much more…

Learn More and Book your Alaskan Running Vacation here!

Great Alaskan Marathon Cruise Events

• Deck Run aboard the Holland America Westerdam – run and watch Alaska go by.
• 5-mile (half marathon) or 9.5-mile (full marathon) real Alaskan trail run!
• 5K (half) or 10K (full) Amazing Race in Sitka – explore this charming Alaskan town and find the course!
• 4-mile (half) or 7-mile (full) trail run in Ketchikan and the Tongass National Forest.  Celebrate with a soak in the lake and a camp fire to keep your toes warm.

Quotes from past cruise guests…

“This was my first cruise and my first marathon. I will count it as a marathon! What a blast. Angelika was great and made sure that we all had first class amenities. What can be said about The Penguin and Coach Jenny? They were awesome. Very approachable and friendly. Hearing their insights to the sport of running is invaluable. The fun that was had cannot be described. Thank you, thank you, thank you!!! Looking forward to the next adventure!”

“Just a short note to say that you did a great job with the CIMC Cruise. It was very well done. The races were challenging, well marked, most interestingly and well planned. I think we can all say that we saw the best of all the islands first hand. The weather could not have been better–some shade and no rain. I learned a lot from this trip and am glad that I had the opportunity to participate. I hope I get to meet you both again. Until then, thanks for the great run and memories. The best to you both.”

“Loved the way the “competition” was structured – if had been based only on time, it wouldn’t have been nearly as much fun. Keep that!”

“I enjoyed getting to know people, sharing with other runners, seeing new places and enjoying beautiful scenery on great running courses. Great job overall!”

“I really liked the stage-race idea – running a distance in each city, working toward a goal at the end of the week. The idea of pace guessing was fun.”

“I loved meeting and running with people from all over. I’m glad that my husband had fast people to run with while I could hang with people more my speed.”

“I liked being taken to great spots for the runs with such ease. A great job with coordinating with the ships’ agenda and ours.”

“It would be hard to have a better cruise than this one. John and Jenny are wonderful!”

“What a wonderful memory-maker this experience was for us. Thank you all!”

“I liked that runs and activities were structured to include and embrace ALL ability levels.”

Learn More and Book your Alaskan Running Vacation here!

The post Alaskan Running Vacation appeared first on Jenny Hadfield.

Did you know that training at the same pace and distance for a year or more can actually lead to a weight plateau or even gain?   Studies have shown that weight gain can happen even among the most active if they repeat the same old routine.  The good news is you can break through it with a few simple adjustments to your everyday routine!  The sure fire way toget the scale moving in the right direction is to switch up your routine.  The more variety, the harder your body has to work, the more calories you’ll burn.

Move Faster:  Dial up the speed of your normal run or walk once per week and aim to cover the same distance, but in less time.  Warm up for at least 10 minutes at an easy effort.  Alternate two minutes at a hard effort (breathing vigorously, but not gasping for air), followed by two minutes at an easy effort to catch your breath.  Repeat this 4-6 times and cool down with 5 minutes walking at an easy effort.  You’ll have a blast mixing up the speed, burn a ton of calories and the time will fly by!

Move Farther and Slower:  Invest a little more time once per week and add a half-mile every two weeks (until you reach 5-6 miles) to your normal run or walk distance.  Keep the pace at a comfortable, conversational pace to burn fat and build endurance.  More miles = more calories.

Get Stronger:  Add 20 minutes of strength training (lunges, push ups, squats) two to three times per week to build lean muscle tissue, reduce inches and boost your metabolism.  Crunched for time?  Incorporate a strengthening exercise every 3-5 minutes during your run or walk. After 4-6 weeks, begin to vary the strength sets, repetitions and exercises to continue to progress.

Cross-Train: Add a new activity to your regimen (cycling, stair climbing, elliptical, Zumba, Yoga).  Your body won’t know what’s coming next and will work extra hard and will burn extra calories.  Mix up your cross-training activity every 4-6 weeks to keep your body on its toes and keep your program fresh.

The post Four Ways to Break Through a Weight Loss Plateau appeared first on Jenny Hadfield.

Q: I’m training for a marathon right now—my first! I know that I’ll have to push my body during training, but I’m terrified of getting injured. What’s the best way to tell the difference between tired legs and muscles on the brink of injury? –Carla

This is a great question, and one that every runner should consider! The ability to listen to your body is the single greatest tool you can possess in order to successfully navigate the demands of marathon training. In the simplest terms: The better you understand your body, the better runner you can become.

The key is to learn when your body is telling you “I’m tired,” and when it’s screaming “Stop!” First, understand that fatigue is a necessary component of training. Running puts stress on muscles, causing the body initially to break down and later to repair itself. This is how you get stronger and faster.

“Good pain” is when you push just beyond your comfort zone—if you run a little farther or a little more quickly than your body is used to. If you finish a tempo run and your legs feel a bit heavy, this is normal and safe. Good pain goes bad when you become so tired that your form breaks down. If you have to compensate or alter your stride in order to finish a workout, you’ve just crossed over to the dark side.

To prevent bad pain from turning worse, watch for your body’s “yellow flag” alerts. Reconsider the tempo run scenario: One mile into your workout your right hamstring is hurting so badly that it creates a hitch in your stride. This is your body telling you to stop the run, walk home and take a few days off to let your leg recover.

In most cases, if you heed your body’s yellow flags immediately, you will only need a small amount of time to heal. Too often, a marathon runner is so nervous about finishing every single workout in her plan that she runs right through the yellow alerts into the red zone. When this happens, serious injuries occur—the recovery process may last weeks versus days, and can force withdrawal from a planned race.

Allow your body to be your guide and never ignore your yellow flags. Follow these simple tips to ensure you stay on the streets rather than the sidelines. . .

#1 Build a base before you start training.

If the first week of your training program includes a long run of eight miles, but the farthest you’ve run recently is only five miles—hold off. Start from your current fitness level rather than where the training program begins, and allow yourself enough time to build an adequate foundation. The stronger you come into the training season, the more likely you are to withstand the demands of training, recover optimally and succeed without aches, pains and injuries.

#2 Change up your pace.

Many runners fall into the trap of maintaining the same pace for every workout. In reality, your pace needs to ebb and flow. An easy run should always be completed at an easy pace, which will vary depending on how you feel on a given day. This may be a 10-minute-per-mile pace on Monday, but an 11-minute pace on Friday after you’ve had a stressful week at work. Base your pace on effort rather than your watch.

#3 Slow down for long runs.

Increasing your mileage puts stress on your body. You don’t want to burn the candle at both ends by running fast as well. Keep your long runs at a pace at which you can talk in complete sentences. Remember, this pace will vary based on the day and the elements. Train from within.

#4 Be wary of localized pain.

Sore legs are one thing, but a sore lower calf is another. Pay extra attention to pin-pointed discomforts, as these can often cause poor running form due to compensation.

#5 Never push through aches to stay on schedule.

Sure, your knee has a niggling ache, but you need to get in your speed workout this week. One more run won’t hurt it, right? Wrong! It’s a tough pill to swallow, but skipping the workout to allow your muscles to heal can be the difference between making it to the starting line and applying for a deferral. Cross train with a low-impact activity, stretch and self-massage until the bad pain goes away.

(Originally published in Women’s Running)

The post How to Tell the Difference Between Good and Bad Pain on Your Runs appeared first on Jenny Hadfield.

Whether you’re new to running or a seasoned veteran, it is easy to fall pray to making these common running mistakes putting yourself at risk for injury, burnout and declining or stagnant performance.  The great news is more can be learned by our mistakes than our successes.  Do any of these ring true for you?

1)    Too much too soon.  Excitement of a new goal or carrot can lead you down a path of jumping into too many miles at first.  Because running is a high impact, repetitive activity, the demands and risks are high.  A good rule of thumb is to start from where you are fitness wise – if you are coming off the couch start with a run-walk program for 20 minutes and build up slowly.  If you are exercising regularly the cardiovascular fitness will help, but your body still needs to learn to adapt to the impact forces on the body.  Start off with easy paced running (where you can talk) for 20-30 minutes every other day and hold it there for 2-3 weeks and then build slowly from there.

2)    Too fast too soon.  You will naturally grow faster as your body adapts, however hard, fast workouts are best saved for the future when you have a solid base of regular running miles under your belt (6-8 months 3-4x per week).  It is like building a house, you want to start with the foundation and make it strong (concrete) and build up from there.  You’ll improve more quickly, recover efficiently and have a heck of a lot more fun!

3)    Not your buddy’s running plan.  What works for one runner doesn’t necessarily work for another.  When you train like your boyfriend, running buddy or even an elite athlete, you’re not tuning in to what is going on in your body.  Plus, you may be a faster or slower runner by nature. Follow your own game plan and meet them for coffee post run.  Everyone will run happier.

4)    Lack of runway space. Goals are a fantastic motivational tool to keep you focused, but when you choose one that is well outside your training runway, it quickly leads to stress, frustration and increased risk of injuries.  Yes, you can do any race distance – and you can achieve it with optimal performance and low risk – high pleasure when you give yourself enough time to prepare.  There are no shortcuts to race day.  When you cut corners on prep time, something will give and it usually in the form of fatigue, aches and pains and a not so pretty finish line photo.

5)    Following too many training plans at once.  Training with several different training plans is a little like piecing together a cooking recipe.  It doesn’t work because it messes with the flow and progression of the plan.  Find a plan that works for you and stick with it – tweak it to fit your lifestyle and keep good notes.  Soon, you’ll create your own personal running recipe. 

6)    Running like a plain Jane.  All running and no play, can make you a very dull runner, especially when you’re getting started.  Variety is the spice of a running life as it can balance your muscles, keep your program fresh and help in speedy recovery.  Alternate running workouts with cross-training activity (cycling, elliptical, Zumba, swimming, inline skating…) every other day to speed recovery and go into your next run fresh as a daisy and motivated to run.

7)    Running by a pace rather than the body.  When you follow a pace on your watch or GPS you may be running too quickly or too slowly on the day.  That is because every day is different for a runner.  Some days we feel like Wonder Woman, others we’re feel lucky to even finish the workout.  There are a host of variables that go into what kind of run you’re going to have (sleep, cycle, nutrition, stress, weather, terrain, travel, training progression).  The key is to let your body be your guide and the pace and watch be the outcome of that the training run.  When the training plan reads “easy” run at an effort where you can still talk and hold a conversation.  If you can hear your breathing, you’re going too fast.  Even if it’s the pace you normally run, it just means today’s workout easy is slower.  No harm – no foul.  When it reads to run at a moderate effort – run where you can start to hear your breath but you’re not reaching for air.  And when it calls for a hard effort (5K, intervals) run where you’re outside your comfort zone but still in control and you can’t talk in sentences.  Run by feel, it will change your life.

8)    Ignoring strength and flexibility.  Muscle and joint tightness and weakness turn into poor running efficiency and form and eventually lead to aches and pains down the road.  Investing regular flexibility and strengthening work will develop a sound and strong foundation from which you can continue to run farther and stronger.  Weave in stretching and foam rolling post run and strength work (yoga, Pilates, body resistance, weights…) 2-3 times per week.  Bonus > it will also aid in boosting your metabolism and lead to easier weight loss and maintenance.

9)    Ignoring your body’s inner tweet.  Our body has a faster communication system than Twitter.  When you start to feel a niggling pain, listen.  In most cases, it means you’ve pushed too hard, haven’t recovered enough, or have transitioned to something new too quickly (roads from the treadmill, hills, new shoes, even everyday shoes/sandals).  Take a few days to cross-train and focus on flexibility.  In most cases, a niggling pain will subside with a few active recovery days.  If you get to the point where you can’t run without altering your stride, it’s time to take a break from running and let it heal.  But it won’t get this far if you listen and modify first!

10) Matching your shoes with your outfit.   It’s easy to buy those cute pair of running shoes that match your outfit, but they may not be the right ones for you.  Get fitted for your first pair of running shoes.  Outside of a sports bra, it’s the number one gear investment and it is vital they fit your foot type and size.  Head to your local running specialty store and talk to a shoe fit expert.

11) Impatience.   Rome wasn’t built in a day and neither is a runner.  When you’re getting started on any new running goal patience will help you improve faster.  Becoming a new or improved runner happens when you ebb and flow through a consistent series of workouts.  For newbies – that should be easy paced runs with rest or cross-training days in between.  For seasoned runners, it means running a hard day followed by easy runs or cross-training and rest.  When you run with patience and with the hard – easy pattern, your body has time to recover – and that is when we grow stronger.  Running breaks the body down (good stress) and recovery (active and passive) allows us to get stronger.  Allow enough time to adapt and grow before you progress to more running.  For example, if you’re new to running, start with three runs every other day for 20 minutes (or run-walk).  Stick with this program for 2-3 weeks and then progress from there.

12) Setting your hopes and dreams on a time goal.  Mortal runners (everyone that runs to finish and not to pay the bills) – tend to focus on a specific race finish time.  For example, a 2-hour half marathon or a 4-hour marathon.  Why this specific time?  Because it’s a nice round number.  However, what does that mean really?  An elite runner toes the line with the goal to win, and to run their best performance on the day.  They can win the race, and run their slowest time.  They can also lose the race and get a personal record.  It’s not about the finish time, it’s about the win and about toeing the line with the goal to run your strongest on the day.  When you let go of racing by pace, you open yourself up to running your best race.  First-timers – set your sights on finishing upright, smiling and on the same day you start.  From there, you can improve your time.  Seasoned runners, race by feel and let the pace be the outcome rather than the guide.  It will allow you to run faster than you’ve ever imagined – promise.

The post Do You Make These 12 Running Mistakes? appeared first on Jenny Hadfield.

Have you ever had a foot or ankle injury that kept you from running?  Are you trying to run in less shoe or barefoot?  Are you looking to improve your running form and performance?

Watch this interview with Matt Ferguson, one of the inventors of the new AFX – Ankle Foot Maximizer System and you’ll learn:

• Why foot strength is vital to our life performance.
• Why we’ve lost our foundational strength.
• How to regain foundational foot and ankle strength.
• How to heal quickly and prevent foot and lower leg injuries like plantar fasciitis, achilles tendinitis and ankle sprains.
• How to safely transition to less shoe (minimalist) or barefoot.
• How to improve your running form without running harder.

I met Matt over an online discussion of the barefoot/minimalist movement several months ago and we’ve become fast friends.  I’ve learned a ton from him and his team and I couldn’t wait to share this interview with you.

If you found this interview helpful, please share it or post a comment below with your experience.  We can all learn together.

If  you want to learn more about the AFX click here.

To learn more about the AFX – Barefoot/Minimalist Running Transition Program click here.

The post Improving Foot Strength for Runners: Interview with Matt Ferguson appeared first on Jenny Hadfield.

Gifts that celebrate a runner’s passion continue to give for miles.   Whether you’re shopping for the runner in your life or looking for ideas for your personal holiday wish list, this year’s holiday guide features gifts that help you perform better, inspire, recover and celebrate every runner.  Happy holidays.

GIFTS THAT PERFORM

PEAR Mobile Training Intelligence – Real-Time Audio Coaching – $149.99

PEAR makes effort-based training easy, fun and super addictive! Forget the formulas or trying to figure out the number on your watch. PEAR will coach you as you run and guide you to making the most out of every run.  A revolutionary new training tool, PEAR includes heart rate (effort) based audio coaching, with distance, pace, calories and tips based on how you’re running in the moment (too fast, too slow or just right).  Just download your favorite workout and get coached – from the pros – through every run. Save 20% on PEAR products until December 30, 2012 using the code JENNYHOLIDAY.

AFX Foot and Ankle Strengthener $99

A personal trainer for your feet.  Why is that important?  Because with stronger feet and ankles, comes dramatic improvements in form, efficiency and the reduction of injuries.  This is an absolute must-have tool (and perfect gift) for those who struggle with foot, leg and hip issues, those who are transitioning to less shoe (minimalist) and anyone who wants to improve their form authentically.

110% Play Harder – Transformer Shorts $110

Two simple therapies, one great garment.  The 110% Transformer Shorts are for the athlete looking for that extra advantage.  The EC3D Compression Technology offers a better fit with the tubular seamless construction and delivers an ergonomic fit to enhance muscle stability, circulation and reduce muscle fatigue.  These compression shorts go one step further with cold therapy built in!  Simply wear during training then slide the frozen ice sheets in the shorts afterwards.  Shorts come complete with ice sheets and thermal bag.  Also available: calf sleeves, Capri, tights and knee sleeve.

Yaktrax $40

I wore Yaktrax in the Antarctica Marathon and through many Chicago winters and they continue to keep me vertical, on my feet and improve my form and confidence on wintery runs!  They are lightweight and easy to put over your running shoes and a must-have piece of gear for safe winter running.

GIFTS THAT INSPIRE

Believe I Am – Training Diary $19.99

An old-school training diary with a new spirit.  Created by professional runners Lauren Fleshman and Roisin McGettigan, it is full of inspiring quotes, notes and tips from top female athletes.  The design makes you want to pick it up and write, and once you do, you’ll find help to track training patterns, goal setting worksheets, and mental training tools.  It’s filled with good karma inside and out and it’s the perfect gift for the runner girl in your life.

 Gift certificate to a local running store or race entry fee.  $25 and up

Shop local and support your local running store or race.  There’s nothing more motivating than a carrot (race) or a new piece of cool gear or clothing.  A gift certificate to their favorite running store or race shows your support for their passion to run. It also gives them the opportunity to shop for what they need along the way.

Barefoot Running – The Movie $24.95

The perfect gift for anyone interested in the barefoot movement.  You’ll learn foot strengthening exercises, how to develop a lighter stride, running form, minimalist shoes and more from barefoot hosts Michael Sandler and Jessica Lee – all to the beautiful backdrop of Maui.  Bonus – order the DVD now and receive a free copy of the book Barefoot Running.

GIFTS THAT HEAL

Teatulia – Lemongrass Organic Tea – $8.49

I fell in love with Teatulia loose-leaf teas while staying at the Red Mountain Spa before running Rim-2-Rim in the Grand Canyon this spring.  It has the stress-relieving qualities of a relaxing massage and every tea comes from a single organic garden in Northern Bangladesh’s Tetulia region.  The lemongrass is especially tasty as I make my way to consuming less caffeine in my daily life. Organic black tea, green tea, white tea and herbal teas.

Picky Bars  – Three Bars/$9

You’re only as strong as the quality of your recovery and nutrition is a core element in healing.  Enter Picky Bars.  By far the most tasty, clean and healthy bar I’ve ever eaten. Made by professional athletes Lauren Fleshman, Stephanie Rothstein and Jesse Thomas for athletes that want to eat goodness with great taste.  They currently are made in three flavors; Lauren’s Mega Nuts, All In Almond and Nutless Wonder.  Gluten free.  Dairy free. Real food.  Natural energy.  You will taste their passion in every bite.

Lifestinks Smart Soaks $12

For the runner who enjoys a relaxing soak.  Smartsoaks turn your post run bath into a mini spa retreat.  Smartsoaks are highly concentrated with magnesium sulfate to rebuild fatigued joints and raise serotonin for increased sense of well-being, healing botanical oils from Australia and sodium bicarbonate to heal the skin from the elements.

 GIFTS THAT SUPPORT

Life Sitting Gift Certificate [Free!]

This is the perfect gift if you’re on a strict budget but want to support the busy running parent, caregiver, animal lover in your life.  Give the gift of time and babysit for their loved ones so they can run, train or travel to a race.  It costs nothing but time and they’ll remember it for a lifetime.

Personal Savers  $12.95

Give the gift of safety with the portable answer to pepper spray.   The Personal Savers Wrist Saver was created by professional inline skaters after having several run-in’s with aggressors on their training workouts.  The minute you strap it on your wrist, you know it was made by an athlete.  It’s light, easy and comfortable to wear.  I never leave home without it.

Simple Hydration

The water bottle – reinvented.  A simple and highly effective way to carry fluids when you run or walk.  It easily slips inside your waist band, race belt, or pocket.  Designed by runner Brian Hock, supported by runners via Kickstarter – this running product is well thought out, functional and the new bottle on the block.  It’s easy to clean, holds 13 ounces, BPA-free, fits nicely in your hand for drinking on the run and is designed to fit the center of your lower back. Use the code JENNY40 to save 40% on Simple Hydration. 

Agloves $17.99

This is the perfect gift for the techno-geek runner.  Ordinary gloves are great for keeping your hands warm, but they don’t allow you to use your touchscreen gadgets (iPod, iPhone, iPad…).  Gone are the days where you have to remove your gloves to change that tune or worse yet, cut a hole in one finger.  Agloves are made from real silver fibers knitted into the entire glove so all ten fingers can type, tap, scroll, swipe and play. A gift that is sure to impress.

The GRID Foam Roller $39.99

An easy to use, inexpensive tool that simulates that of a massage therapist in loosening tight muscles. The GRID foam roller has three different pressure zones to  enable you to apply varying amounts of pressure to help massage and release muscle tension. It’s the perfect compliment to any runner’s training toolbox.

UltraSpire Surge Racing Pack $115

A running vest that is MacGyver worthy.  If you’re into trail running or ultra marathoning, the Surge is an incredible tool for nutritional performance.  A light weight racing vest with dual side compression and two liter hydration compartment for those who prefer a bladder.  The Surge has enough storage for fuel, fluid, a layer or two and other small trinkets (electrolytes, gels, lipstick) and moves you through aid stations very efficiently.  It’s my new go-to running vest.

GIFTS THAT CELEBRATE

Jewelry for Runners – Sporty Jewels $35

There’s nothing that says congratulations like a running pendant or earrings!  Wear them when you run, work and play.  Ceremonial bling reminds us of how far we’ve come.  The designer at Sporty Jewels is a creative runner who turned her passion into art.  Choose one of her beautiful designs or have her create your own.  She packs the spirit of a runner in every piece.

Spa-Day Gift Certificate $50-$100

I’ve never met a runner that didn’t love a massage (or manicure or pedicure for that matter).  It’s a gift that keeps on giving and both therapeutic and pampering.  Deep tissue massage releases tension, improves circulation and enhances running performance.   SpaFinder.com is a simple way to shop for a gift certificate they can use at most spa’s nationwide and for a variety of services.

Medal Hanger $40

This is a fabulous way to display race medals  and create an artistic impression from every racing adventure.  Pick one of the designs offered or create your own!  Every race finish is a gift, and now you can celebrate them every day.

The post 19 Holiday Gifts That Will Make Every Runner Smile appeared first on Jenny Hadfield.