Ask the Penguin

Shoes For Half-Marathon Training

2009-07-14T07:53:00-04:00

Dear John,
I am 21 and have only been running for a few years. I was always the slow kid and struggled with the mile run in school. I started running to lose weight after high school and lost 30 pounds. I had the same old routine for the past three years, running about 3 miles a day.

I recently signed up for my first half-marathon and I was wondering, should I race in the shoes I've been training in? Or should I get a new pair and break them in for the race? - Kayla, Great Falls, Montana

Thanks for writing, Kayla. Great question.

We’re very lucky to be running now because every shoe manufacturer makes great shoes. It’s not like the old days where people were out running in tennis shoes. On the other hand, all these choices can make finding the right shoe more difficult. Regardless, you will want a new pair when you start your training program.

Shoes are like eyeglass prescriptions. You want the one that’s right for you. It doesn’t matter what works for your friends. That means starting with a quality running specialty store and having a gait analysis done. You need to know how your feet work before you can make a decision on shoes.

It’s often the case that a shoe that works great for shorter distances doesn’t work as well when you start adding the miles. But that’s not always the case. Sometimes runners need a shoe with just a little more stability or a little more cushioning for a long-distance training program.

You are the only one who will know the answer. And you’ll know by listening to your body. If you start to gradually increase your mileage and feel good, with no pain, then everything is fine. If you start to have little aches and pains – especially in your knees and hips – then you need to get back to the store and rethink the shoes.

Once you know that the shoe is going to work for you it would be a great idea to buy a second pair and start breaking it in to use for the race.

Finally, even the best shoes don’t last forever. Most of us can’t get more than 350-500 miles on a pair. And, no matter how many miles you put on your shoes they need to be replaced every six months or so.

Good luck in your training.

Waddle on,

John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Can't Stand the Heat?

2009-07-07T08:45:00-04:00

Dear John,
I'm training for my first half-marathon, and summer has finally hit Wisconsin. Though I'm grateful for the nice weather, the heat and humidity have been taking a toll.

I've noticed when I run that my pace has slowed by about a minute and I seem to cop out a mile or two sooner than I had been when it was cooler a few weeks back. I try my hardest to hydrate, dress lighter, and take more stops, yet running is much harder in the heat, and for the actual race I know the weather will be worse.

What do you suggest I do to get back on track despite the rising temperatures? - Ali

Hi, Ali. The more I’m around runners, the more I realize that each of us seems to have a unique tolerance for weather. I’ve met runners who can’t run at all if the temperature is below 75 degrees, and others who can’t take a comfortable step if the temperature is above 50. We’re animals as well as athletes. Some of us are just suited for one kind of weather.

So, the first part of the answer is for you to identify the animal in you. If you’re a cold-weather person, well, then that’s just the truth. It doesn’t mean you can’t train and race in the warmer – or hot – weather. It just means that it’s not the ideal weather for you. Long term that means choosing key events at the time of year that’s best suited to your natural preferences.

Like you, I live in a four-season part of the country (Chicago). That means that for about half the year the weather is almost perfect.

The other half, it’s either too hot or too cold. Unlike you, it so happens that I love running in the heat and humidity. But the idea of heading out the door when the temperature is below freezing just doesn’t make sense. I turn up the heat and head for the treadmill.

Two things to remember:

1. The current recommendation on hydration is that you should drink for thirst, and only for thirst. You don’t need to start pounding down the water just because it’s hot.

2. You’ll have to slow your pace in the heat. Your heart is pumping blood to your skin to keep you cool, which increases your heart rate, and the means that your pace must slow down.

Running year-round is fun and satisfying as long as you remember what kind of animal you are.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Too Much Enthusiasm

2009-06-30T10:14:00-04:00

I am 44 years old, and a new runner (started in November 2008). I really enjoy it and was making great progress until I started noticing pain in my right hip. It is not pain in the hip joint, but instead at the iliac crest. Over the course of a few months, the pain became progressively worse. Then after running the beach with a group of friends one evening, the pain became so severe that I couldn't walk.

I have seen several chiropractors/sports med docs, a massage therapist, an acupuncturist, and an orthopedist. All seem to think that it has something to do with pelvic instability and weak core back and stomach muscles; however, no one seems to be able to give me a treatment plan that works. I took eight weeks off of running, and worked on cycling, swimming, and core strength training. When I finally went back to running, I felt great -- until I started doing speed work once a week. That's when the pain came back. I am not sure if it is the lengthened stride or the increase in force of the impact that causes the issue, but speed work seems to be the culprit.

I'm looking locally for a good sports medicine doctor, but any insight you might have would be greatly appreciated. Maybe you have run across this issue over the years.

I desperately want to get back out there, and find myself very frustrated by the lack of help I am receiving from the doctors I have seen ... they all pass me off to someone else when I don't seem to be responding to their treatment. I just want someone to help me figure this thing out so I can RUN! - Shari, Sarasota, Florida

Hi, Shari.

You say that "speed work seems to be the culprit.” It sounds like you are just like so many of us when we are new to running. We just can’t seem to help ourselves from doing too much, going too far, or trying to go too fast. Welcome to the club.

There’s only one answer. You have to become your own best coach. If you know that speed work every week hurts, then you need to take a hard look at what you’re doing and why you’re doing it. You haven’t even been running for a year. If I was working with you, I wouldn’t even think about letting you do speed work for the first year.

Your body – all of your body – needs to adjust to the new stresses of running. Your heart and lungs come around quickly. Your muscles start to get in better shape in a matter of weeks. But all the connecting tissues and underlying structural parts take months to get stronger. During that first year your main focus needs to be on gentle change. And you need to be patient.

After age 40 it takes our body about 48 hours to recover from a workout. Remember that the “training effect” happens when you’re resting, not when you’re training. Make sure that you’re giving your body a chance to recover.

It’s very easy to let your enthusiasm get the best of you. I certainly did, and ended up in the ortho doc’s office. But, if you’ll take your time you’ll be able to run pain free for the rest of your life.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Clean Clothes Make the Man

2009-06-23T12:18:00-04:00

Dear John,
I log an average of 1,450 miles a year. I run a 6-miler most days (unless I'm running long), and head out the door at 4 a.m. Understandably, most of my runs are alone -- just myself and nature.

I'm ashamed to say (or am I?) that I wear my running clothes two days before I wash them. I hang them up to dry in the garage after a run, then wear them a second time. I'm thinking I'm extending their life, and saving some water, by not washing them each time I wear them.

Am I fooling myself? Am I really extending their life? Am I lessening the enjoyment of my runs by re-wearing my running clothes? Do my socks have less cushioning the second time? Do you recommend laundering after each run? - Nelson

Thanks for writing, Nelson. I’ve got to tell you that in the 13 years I’ve been with Runner’s World, I have never been asked that question.

We’ll get to the hygiene issue in a moment. First let’s review the facts about modern technical running fabrics.

Every major brand produces running apparel in synthetic fabrics. They have different names, but their function is the same: to wick moisture away from your body to keep you cooler in hot weather and warmer in cool weather. These are tough fabrics that, with a little care, can last for years.

This "care" involves two rules: Wash these clothes in cold water; and never, ever use a fabric softener. Some people also believe that you should never put technical clothing in the dryer. I do, but always at the lowest setting.

In my experience, not washing your running clothes is not going to extend their useful life. In fact, I would argue that the biggest life-shortening thing you could do would be to wear them after you’ve perspired in them. The salt is going to cause more damage than anything else. And yes, the salt could cause the socks to compress and not be as effective.

If you want to be super eco-friendly, you might want to rinse them in cool water after your run and hang them to dry so that they’ll be ready the next day.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Long Distance Training for a Senior Citizen

2009-06-23T01:00:00-04:00

Dear John,
I am 61-year-old male with Type 2 diabetes, which I have brought under control through running. I can run a 10K race (BolderBoulder) in slightly over 65 minutes, which I believe I can bring down through better training. I have run about 13 miles in a training run with no repercussions but not a whole lot of speed.

I understand that I should be training only every other day. Can I really prepare myself for a half-marathon race and then onto a marathon? - Rich, Denver

Rich, thanks for writing. Since I recently turned 60 I have a pretty good sense of what you’re talking about. It’s not so much about getting older as it is getting a little smarter about how we train. We can do almost anything we want, if we’re careful and patient.

One of my recommendations is to mix in regular walk breaks. These can be as frequent as you’d like, but should be at least one minute per mile. The danger of injury is there for everyone, but especially as our bodies get some miles on them we’ve got to be realistic. Thinking about running for 2, 3, or 4+ hours without taking walk breaks is a recipe for disaster.

It’s also important to find ways to maintain your cardiac and aerobic base without beating yourself up. That means cross-training. I love to mountain bike so I use that as my “heart rate” workout and keep my running more focused on endurance and stamina. The other elements that we need to add as we mature are strength training and flexibility.

We need strength training to overcome the natural imbalances that come with just running; we need the flexibility to overcome the tightness that comes with age. Notice that I didn’t use the word "stretching." These days very few people talk about stretching. The goal is lifelong flexibility.

So, keeping all that in mind, you should be able to enjoy being a runner at any age.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Weight Gain from Running

2009-06-16T01:00:00-04:00

Dear John,

I started running last summer and just completed my first half marathon (yay!) - I'm still relatively new to exercise but what I've noticed is that on my really hard running days I tend to gain weight the day or two after (which isn't due to overcompensatory eating). What's going on here??

Louise

Hi Louise,

What a great question! Thanks for giving me a chance to talk about a very important and emotional issue.

My view is that you’ve got to look at weight like the stock market. It’s going to have some natural, daily, fluctuations that you have to learn to accept as part of a much larger cycle. Unlike the market, though, long term you don’t want your weight to go up.

Your absolute weight on any given day is not nearly as important as the arch of your weight viewed over time. You may be carrying more water one day, or be somewhat dehydrated another and that can make your weight swing up and down on a daily basis.

For most of us the best plan is to pick a day a week and weigh ourselves on THAT day only. I do it on Wednesday mornings figuring that my mid-week weight is more stable than, say, Monday morning after the weekend.

I record the weight ever week as a data point. I don’t worry about it unless I see an upward movement for two weeks in a row. At that point I’ll take a hard look at what I’m doing and whether I need to make an adjustment in my eating.

So, take your weight as just one indicator of what’s going on. It’s important, but it’s just a number on any given day.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Water, Water, Everywhere

2009-06-09T12:56:00-04:00

Dear John,
I recently started to train for the New York City Marathon and have been running road races so I can get the feeling of what it is like to be out there. My question: Is it illegal to use a Camelbak hydration pack when I run some of those races, or any marathon? - Claude

Claude, that’s a very timely question. Thanks for giving me a chance to address it, and the larger issue of hydration.

The answer to your question is, no, it’s not illegal. As a race owner and race director I’ve never seen anything, anywhere suggesting that participants can’t supplement the on-course hydration with their own. But that’s the really short answer.

One reason people feel the need to carry their own sports drink is because the event that they’re running is using something that they haven’t tried. They are adhering to the No. 1 rule in marathoning: Don’t try anything new on race day. In that case, carrying your own hydration system is the perfect solution.

There are also folks who have trained to have a sip of water or sports drink on a regular schedule and are worried that the event won't provide what they need, when they need it. Again, keeping in mind that you don’t want to try anything new on race day, carrying your own hydration system is a good idea.

The concern, though, is that if you’re not careful you may actually be over-hydrating. It’s a big problem with newer marathoners. They read the old recommendation about drinking early and often, then find themselves drinking too much water. The current recommendation is that you drink for thirst. The amount differs from person to person and from race to race.

If you’re a nervous drinker then you have to be disciplined about drinking only when you need to.

Waddle on,

John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

All the Fun in 13.1

2009-06-02T12:49:00-04:00

Dear John,
I'm finding myself very intimidated about my first half-marathon. I've been running for about eight years, and normally average only 10 to 15 miles per week; my longest run last year was 7 miles. I'm 20 pounds overweight and can't lose it no matter what I do -- running helps keep the weight on, it seems.

I believe I can finish my half, but it feels daunting. Is there a way to feel more at ease about 13.1, or at least enjoy the training more so it doesn't feel like an uphill battle for the next couple of months? I'm whooped after running for a full hour, and the thought of doubling that is exhausting, even though I am going at my long, slow pace. - Dawn, Appleton, Wisconsin

Hi, Dawn. I’m always pleased to get an e-mail from someone in Appleton, Wisconsin. You know, I hope, that “the Penguin” was born in Appleton. I was running with a friend past Gabriel’s Furniture store and saw my reflection in the store window. In my head I looked fantastic. In the store window, I looked like a penguin!!

One thing to remember. A half marathon is not just one-half of a full marathon. It’s a full half-marathon. People sometimes tell me that they are “only” running a half, and I think, good grief, 13.1 miles is a long way to go! So, you are right to acknowledge the seriousness of the distance.

That said, you don’t need to be intimidated by the distance. At the P.F. Chang’s Rock ‘n’ Roll Arizona Half Marathon something like 20,000 people ran and walked a half-marathon. Every May in Indianapolis, 30,000-plus people run and walk a half-marathon. They are not all better athletes than you are.

The key is consistency. You’ve got to be committed to going the distance, to putting in the time and the miles that you need to in order to be fully prepared.

I would encourage you to look at some of the training programs that have a run/walk schedule. Obviously, I think that Coach Jenny Hadfield’s [look at ActiveTrainer.com or the book “Marathoning for Mortals”] are the best. I’ve met thousands of people, most just like you, who have been successful using her programs.

And don’t forget that your long-run pace should be much slower than what you "can" do. You make think you’re going slowly, but if you’re “whooped” after an hour, you probably need to slow down.

I really like half-marathons. I’ve done a bunch of them and find them to be, for me, the perfect distance: long enough to feel like I’ve accomplished something, but not so long that it eats up my whole day.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

You're in the Army Now

2009-05-26T12:51:00-04:00

Dear John,
I've been in the Army for 3 1/2 years and am doing my second tour in Iraq. Being in the Army (82nd Airborne), I'm no stranger to running. Five mornings a week we are beating feet down the road, singing cadence, for over an hour.

My problem is that about 45 minutes into my run I start to get really stiff in my shoulder/trap area and my neck. I asked a buddy of mine who's a medic what his thoughts were and he didn't have any. Then again, if it's not a bullet wound, they usually just say, "Here's some Motrin. Have a nice day." Do you have any thoughts of what's causing this? - Cpl Hull

Hello, Corporel Hull. First off, as an Army veteran with a son on active duty: Thank you for your service. I admire you, and am proud of what you’re doing for your country.

It sounds like today's Army medics are about as sensitive as they were in my day. But that doesn’t make them right.

Very often, runners have a tendency to raise their shoulders when they run. They can also clench their fists. If you’re round-shouldered like I am, some of that came from trying to march or run and keep the M15 from sliding off.

You’ll need to really focus on your form. The best way is to do a “form check” every few minutes. You can do it by setting your watch timer to alert you every few minutes, or do it by distance, or at the end of a particular cadence chant.

Think of a string being attached at the center of your head, which is pulling you up just slightly. Think about how your body would look and feel. Your back would be straight, your hips slightly forward, your knees would be moving upward and forward, and your feet would be landing lightly on their heels.

Your arms would be hanging relaxed from your shoulders and be swinging in rhythm with your legs. Your elbows would be bent at about a 90 degree angle and the movement of your elbows would be forward and back, not up and down or side to side. The key is that your arms should be able to swing freely from the shoulder joint.

Do this system check and look for any signs of fatigue or tension. Think of it as looking at the gauges on a complicated machine. You want to make sure that everything is where it’s supposed to be.

Do this as often as you can. In time it will seem like the most natural thing you can do.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Big Guy, Big Miles

2009-05-19T12:38:00-04:00

Dear John,
I’m 33 years old, 6’4”, and weigh 270 pounds. In addition to a love of cooking and beer, I was the beneficiary of "big person" genes—there are plenty of 300-pound, 6-foot left tackles in my family.

Although I am clinically obese, my heart, lungs, and legs are in pretty good shape. I ran cross country in high school and never really quit running. There have been times over the past 15 years when I only ran once a month or so, but I never slacked to the point where I couldn’t do a few miles at a pretty brisk pace.

About a month ago -- after weighing in at 295 -- I decided I’d had enough and started watching my diet and running seriously again. I do 5 or 6 miles, five times a week at an 8-minute pace, and so far have lost 25 pounds. I’m still big as a house, but am getting in shape to the point where 5 miles doesn’t seem like much of a challenge.

So my question is this: Am I destined for knee replacements as a result of putting my body through this? I feel like I need to be boosting my miles, but other people tell me it’s a bad idea and my body will eventually break down. I’d like to run a half-marathon in the spring but am concerned that I’m unknowingly doing damage to my body.

As long as I’m listening to my knees, should I be worried about anything? - Mike

That's a great question, Mike. I’m not sure I have the complete answer for you, so you might want to get a more professional opinion, starting with a running-savvy physician.

Like so many people do, you actually answered some of your own questions. At the very least, you’ve identified a very real – and appropriate – concern. There’s no doubt that running at your weight will put increased stress on your body. The question is, Will it be too much?

A couple of thoughts: It seems clear to me that you should be looking for effective, non-weight-bearing cross-training activities. Swimming, of course, is just about the perfect activity. It’s easy on the joints, enhances recovery, and is an excellent way to increase flexibility. So, step one: Find yourself a pool.

Cycling can also be a great way to maintain or improve your aerobic capacity without risking damage to your joints. It’s probably why you see so many “full-sized” triathletes.

I don’t think that there’s any question that in the long run -- no pun intended -- you are going to have to limit your running and increase your cross-training. If you do, I think you’re in for a long, healthy, happy career as a runner.

Waddle on,
John

John “the Penguin” Bingham, Runner’s World columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.