I have a confession.  I’ve lied to you for the last month.  I had an affair.  Worse, I hid it from you.  I was worried about my credibility and what you would think of me.  But, I need to come clean.  Here’s what happened.

The truth is that I haven’t run in over a month.  It started after my last half marathon.  I decided to take a break from running for a month or two and do a non-impact type of exercise.  I recommend this approach for a variety of reasons.  It’s nice to give your body a rest and recover from the impact of running.  Your mind also benefits from a change of pace.

My break from running

So I had a month long fling…with yoga.   I fell hard.  My muscles responded to this new way of moving.  I anxiously awaited the end of each class when we would do my favorite pose – lying on the floor (aka relaxation pose)!  Doing yoga made me feel strong and centered.  It also gave me a rare moment of relaxation.  I have trouble doing that!

The end?

Like all affairs though, this one ended really badly.  I pushed myself (shocking, I know) to do things I shouldn’t have.   There was no clear memory of a tear, pop, or specific moment of injury.  One day I just woke up, and I knew it was over.  I was in terrible pain.  I couldn’t walk.  I couldn’t sit.  Something was horribly wrong.

The doctor told me to stop all exercise.  I was shot up with cortisone and ordered to do physical therapy and stay off my leg otherwise.  I intend to cooperate.  So it looks like my yoga affair had some major repercussions on my relationship with running.

Safe breaks from running

I will not be taking up yoga again in the future (except for the relaxation pose).  Don’t let that stop you, though.  Learn from my mistakes.  Take breaks between athletic endeavors and races, preferably with no or low-impact exercises (yoga, swimming, cycling, etc.).   Just remember, it is possible to hurt yourself doing just about anything, even yoga.  So, be really careful not to push yourself too far when doing any exercise, especially new types of exercise!   Have you ever cheated on running?  If so, what did you do and how did it work out?  Leave a comment below and tell us.

Cheating on running: How I accidentally nearly ended my marathoning career is a post from: Marathon Essentials

Remember Grandma Barbara?  If you don’t, I caught you!  You skipped last week’s post :).  If you do, today’s post is a result of her urgent plea.  Do Grandma Barbara (and your loved ones) a favor,  and consider these brief tips.  They could save your life.

That’s right, this week we’ll discuss several ways to enhance your running safety.  I have included some links to running safety gear that I use or that is recommended by other runners (I rarely run in the dark, so I asked some trusted runners for help).  I do this from time to time, if I think you will benefit from the information or suggestions.  If you decide to purchase anything through these links,  note that I will I receive a small commission (at no additional cost to you), but please only purchase items that you feel will be helpful to you!

Special thanks to Megan Popielarczyk, R.N., B.S.N., Master’s in Public Health for sharing some of these tips.

14 Tips for running safety:

1. Keep your headphones’ volume low and listen for drivers.
2. Make eye contact with drivers to make sure that they see you.
3. Call out or make a loud warning noise to the driver, when in doubt.
4. Always wear reflective and brightly colored running gear.  The larger the reflective area, the more likely cars are to see you.  Consider wearing a reflective vest if you must run in the dark. 
5. Avoid busy roads without a sidewalk/pedestrian lane.  Stay on sidewalks and crosswalks while running.  If you must run on the road, run  facing traffic and keep your eyes/ears open. 
6. Be extremely careful on hills if there aren’t sidewalks (I run uphill with the direction of traffic, and downhill facing traffic – so drivers have the best chance of seeing me).  
7. Don’t assume cars will get out of the way for you (slow down and move to the side, as much as you can).
8. Avoid running in the dark.  If you must, find a well-lit area with other people around (like an outdoor track) and avoid headphones, so you can be alert.  If I run in the dark, I am very careful and run on a highway access road with a very wide sidewalk. 
9. Utilize a running flashlight (these knuckle lights seem like they would work great) or headlamp and blinking lights when running in low light.
10. Give vehicles a wide berth (it’s easy to trip and lose your footing when you’re tired).
11. Run on smooth surfaces to prevent falls/trips and try to avoid jumping up and down a lot of curbs.
12. Look before crossing or changing directions on roads and paths (you may not see a vehicle behind you).  
13. Avoid routes where you have to cross lots of busy intersections.  Make sure to always use the cross walk and comply with traffic signals.
14. Carry a cell phone (cover with a sandwich baggie in a zipper pocket or waterproof armband) and visible identification (I like this running shoe tag) for emergencies.

Note: If you run with your children in a stroller, this is a great opportunity for teaching and modeling good safety behavior.  Point out the different traffic signals you encounter and what they mean.  Explain why you are using sidewalks and cross walks.  Health and safety go hand in hand!

I will continue sharing more running safety tips throughout our upcoming safety series.  Do you have any safety tips?  Share them by commenting below so we can all benefit.

Additional running safety resources:

• The National Highway Traffic Safety Administration is a great resource for Pedestrian and Bicycle safety: www.nhtsa.gov/people/injury/pedbimot/ped/RxFlyer/Rxflyer2.html

• Safekids is a great resource for safe exercising with and for children:  www.safekids.org

14 running safety tips grandma wants you to know is a post from: Marathon Essentials

A concerned grandmother begged me to do this post just for you. What do grandparents have to do with your running? Quite a bit as it turns out.

Barbara, grandmother of five, recently sent me this feedback:

I’m a worrying and loving grandmother [and] would like to suggest an emphasis on colored clothing or some bodily adornment for safety. On occasion, runners are in colors that blend with the colors of nature along the roadways they choose for their course. Highway crews and police and fire are attuned to visibility for a good reason.

Grandma Barbara’s note struck a nerve because I have had road safety on the brain, lately. I just spent a week at my grandparents’ retirement community. I love it there. My grandparents and their friends are amazing people. And the Q-tips (as my grandparents call themselves, given their white hair) have FUN. It’s like visiting a resort mixed with a college dorm environment. We had cocktail parties at 2 PM. We played scrabble to our heads hurt. We exercised (water aerobics or speed walking anyone?). We talked about life.

This visit’s hot topic: my Grandmother’s driving test. She has failed it several times. This was her last chance to pass the test. We spent a lot of time practicing parallel parking/hitting barricades and running onto curbs. This prompted tales of “worse” drivers my Grandmother knew, who had: driven through a garage door (and parked car), mistaken a church parking lot for a train station, and ran several joggers off the road.

Road running safety

Undoubtedly, some of my grandmother’s buddies shouldn’t be on the road. But the geriatric set is probably more concerned (as evidenced by Barbara’s note) and less of a threat to runners’ safety than most drivers. They aren’t texting or fiddling with their GPS. They probably aren’t driving around at night. They likely aren’t speeding past you on a bicycle or motorcycle.

Running safety and vehicles

Cars aren’t the only vehicles that we need to be aware of, as runners. A runner was recently tragically killed on our local running trail. She was wearing headphones and collided with a cyclist when she went to turn around. I don’t say this to scare you, but this incident highlights that it’s not just roads and cars that pose a threat. Be aware of all vehicles (cars, motorcyles, bicycles, etc.) and their operators. Pay attention to your safety wherever you are running.

Grandma Barbara is worried about you! Will you commit to running safely? If so, do me a favor and let me know by doing two things:

1) Post a picture of you and your grandmother (or a special friend/family member who you want to stay safe for) to our facebook page.

2) Read the 14 running safety tips in my next post.

Post script: This post is dedicated to my sweet grandmother and her buddies who are no longer legal to drive on the road, but that sure as heck won’t stop them from speed-walking on it! May we all live to be as happy and active as they are.

A plea from a concerned grandmother is a post from: Marathon Essentials

By Joseph Krawiec

My house is on fire, and it’s the morning of the marathon.  Let’s hope this never happens.  Let’s also hope that running a marathon isn’t the first thing on my mind!  But just go with my silly hypothetical situation for a minute.  If I could only grab one piece of marathon gear to use, what would it be?

Anti-chafing balm.  Why?  I chafe horribly.  Even if I ran in my best running gear without anti-chafing balm, I doubt I would make it more than a few miles.  I don’t want to imagine a full marathon’s worth of chafed skin!

The assumptions

Of course, I have made a few assumptions:

Assumption #1: The marathon provides fluids (most do).  Otherwise, I would save my filled-up running water bottle first (I always fill it the night before the race).

Assumption #2:  I have some form of clothing or pajamas on.  No one wants to see me reenact Lady Godiva gone marathoner!

Assumption #3:  The temperature is above freezing.  Otherwise, I would choose warmer clothes!

And if I could grab three more…

If I could grab two more items, it would be running socks and running shoes.  Any kind of injury to your foot (blisters, cuts, etc.) is bad news when you are running marathon distances.  Sure, barefoot running has proven more efficient, but I am not ready to run an entire marathon without anything on my feet!

If I could add a fourth item, it would be my running bra (or nipple chafing guards for guys).  No need to explain that one.  It’s just better for us all…

For the runner on a budget

If you must prioritize, this exercise gives you a sense for the most important marathon gear.  But in all honesty, every item in our series “Running gear every marathoner needs” is pretty critical to achieving your marathon goal.  Try to have at least one of each.

To get the most bang for your buck, go for the options that I’ve noted as most versatile (i.e. running capris vs. shorts and pants).  Use/wear these items on long and medium runs only and wash them immediately afterwards (and hang dry).  You may do more laundry, but you’ll have to buy less gear up front and your gear will last longer.  I happily wore the same running outfit for every long run and race for my first two years.  My family could always spot me!

Same running outfit, different race!

For the runner who’s ready to invest 

If you do have some budget flexibility, add another running top, bra, tights and socks.  This will cut down on the laundry hassle factor.  If you really want to go big, consider the Gear page recommendations.  Items like running watches, headphones, phone holders and running flashlights make marathon training much more comfortable.  They aren’t necessary, but I would have a hard time running without them!

Having several pairs of running shoes is also helpful.  This sounds extravagant, I know!  But there are three reasons:

Reason #1:  Rotating between two pairs of shoes during training gives your shoe soles a chance to “rest”.

Reason #2:  Rotating in a new pair of shoes 50 miles or so before the marathon ensures your shoes are broken in, but not worn out, on race day.

Reason #3:  You can train and race in the same model of shoe.  Shoe manufacturers frequently update shoe models, and I’ve noticed that new models can feel quite different from predecessors.   I’ve had a few meltdowns upon discovering my favorite shoe was discontinued, forcing me to switch models/brands weeks before the marathon.

Your marathoner makeover is complete.  Are you going to have a “signature” running outfit like I did?  Show us!  Post a picture of yourself in your new marathon gear on our Facebook page.

Resources referenced in this post:

• Perl, Daniel P., Adam I. Daoud, and Daniel E. Lieberman. “Effects of Footwear and Strike Type on Running Economy.” Medicine & Science in Sports & Exercise (2012). The American College of Sports Medicine. Web.

1 piece of marathon gear that I can’t live without (Post 9: Essential running gear) is a post from: Marathon Essentials

In the last post we discussed that fuel and fluids are essential during training. The experts recommend consuming up to 80 grams of carbohydrates and 24 ounces (710 mL) of fluids per hour while running.  So whether you’ve chosen to re-fuel in fluid or non-fluid form, you’re going to need to carry fluids.  Does this mean you will need to lug around a jug of water while running a marathon?  Not exactly.  Then, where in the world are you going to find oodles of fuel and fluids while running 26.2?

Strapped to your body!  Don’t panic.  This is not as bad as it sounds.  It does take some getting used to, but there are lots of running water bottle options.  We will discuss them in today’s post.

Purpose:

• Provides access to water or fluid-based fuel while you run.
• Storage for non-fluid based fuel (gels, bars, etc.)

Options: 

It all comes down to preference.  There are backpack style “bladders”, like Camelbaks.  Another option is a running water bottle.  The bottles are typically secured by handheld or waist belt holsters.  The bottles range in size from one large bottle (about 24 ounces) to several small bottles (6 to 8 ounces each).  I know runners who have successfully used each of these options.

I prefer handheld running water bottles.  Given that I chafe very easily, I had some trouble with hydration belt styles (though other runners I know have not had any problems).  I’ve never tried a back pack style, but I have similar concerns.  Another challenge with hydration belts – the bottles can be hard to pull out and put back in the holster.  Imagine trying to get into a squat position after 16 of 18 miles of running, to pick up your dropped bottle.  Personally, I like to have them in my hands!

Is your budget super tight?  You could try regular sport bottles or energy drink bottles.  I’ve done it, but don’t recommend it!  Your hand might get quite tired!

A final option is to run in an area where water and sport drinks are readily available at frequent intervals (less than 1 mile apart).  I have found that most towns have a trail or loop that’s frequented by distance athletes.  These are often stocked with fresh fluids or water fountains.  Just make sure that you are able to drink whenever you are thirsty.

Note:  I’ll cover the logistics of how to mix and use fuel and fluids while running, in a later post.

What to look for: 

• 48 oz. total capacity – Aim for separate containers (sport drink and water) equivalent to 2-3 hours’ worth of hydration.  This should cover most of your training runs.Storage space (for keys, ID, energy gels, phone).
• Dishwasher safe
• Easy to drink from (bottles/pouches)/remove from holster (for hip belts) while running
• Comfortable (easy to grip, does not rub/move around)
• Optional: Thermal sleeve (keeps bottles cool)

During my first marathon, I used an old Gatorade bottle as one my running water bottles.  I don’t recommend it, but it certainly was a cheap solution!  What other inventive solutions have you heard of for hydration?  Leave a comment, so we can all benefit from it!

Resources referenced in this post:

• Roberts, Bill, John Cianca, and Joseph Chorley. “Optimal Hydration: Establishing a Hydration Plan for Marathons.” American Medical Athletic Association: 1-2. American Road Race Medical Society. Web. 24 Apr. 2012.

• Noakes, Tim. “IMMDA Advisory Statement on Guidelines for Fluid Replacement During Marathon Training.” New Studies in Athletics: The IAAF Technical Quarterly 17.1 (2002): 17-24. Print.

• Rapoport, B.I. “Endurance Calculator.” Endurance Calculator. PLoS Computational Biology, Oct. 2010. Web. 25 Apr. 2012. <http://endurancecalculator.com/>.

• Fitzgerald, Matt. “Hydration and Nutrition During Running.” Runner’s World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race times Ever. [Emmaus, PA]: Rodale, 2006. 97-120. Print.

What is the best running water bottle for marathon training? (Post 8: Essential running gear) is a post from: Marathon Essentials

This post could save your life.  Running a marathon might sound straightforward.  Keep running for 26.2 miles, and that’s all there is to it, right?  Wrong!  The physiology behind marathoning is complicated.  It is also serious.  Today we will cover an aspect of marathoning that directly impacts your safety.

Your body needs fluids and fuel to complete a marathon.  These also help ward off “the wall” (as we talked about in a previous post).  Now most peoples’ running energy (glycogen) store is depleted after about two hours of running.  Running out of “gas in your tank” obviously compromises your ability to keep running.  Furthermore, your body sweats out fluids faster than you are physically capable of drinking them in while running.  This is where it gets dangerous.  Both dehydration and over hydration are serious conditions.

Key takeaway:  You must refuel your body with ENERGY and FLUIDS during runs.

Now for my interpretation of the complicated science (in layman’s terms)…you sweat out more than water.  You sweat out minerals (or more specifically, electrolytes).  Those electrolytes include Sodium, Chloride, Potassium and Magnesium.  Maintaining a balanced ratio of these electrolytes and fluids helps your body properly function.  If you take in too much fluid and not enough electrolytes, your body becomes overhydrated.  Over hydration is very dangerous.

Key takeaway:  You must maintain an acceptable balance of fluids and minerals.  Do not OVER HYDRATE.

How much fluid you need in order to maintain hydration, but not overhydrate, is unique you and how much you sweat.  The experts recommend a broad guideline of drinking when you are thirsty, but NO MORE than 24 ounces (710 mL) of water or energy drink per hour.  Some runners go as far as taking the “sweat rate test“, weighing themselves pre/post run to estimate fluid loss.  I don’t go that far, but I do pay close attention to the quantity of fluids I take in.

Key takeaway:  Follow the recommended intake guidelines (14 – 24 oz. or 710 mL per hour) to maintain the proper hydration balance (ratio of electrolytes to fluids). You must have ACCESS to and MONITOR the AMOUNT of fluids you consume while running.

And what about fuel?  Fuel is no less complex!  Most runners can take in around 60g – 80g carbohydrates per hour (whereas they are burning up to 200g per hour). The ideal fuel contains easily absorbed carbohydrates (Sucrose, Glucose, Maltodextrin or a mixture of these).  Your fuel should also be quickly absorbable.  Studies show that fastest absorption happens when carbohydrates are 2%-8% of the ingredients.  Anything containing a higher amount of electrolytes (Sodium, Chloride, Potassium and Magnesium) is a bonus, as most energy drinks and carbohydrate gels contain very little.  Another nice to have is protein/amino acids, which can help increase endurance and minimize muscle damage.

Key takeaway:  You MUST refuel your body with easily and quickly absorbed carbohydrates (60g-80g per hour) during long runs.  If your fuel also has protein and electrolytes, that’s even better.

Summary:

Long answer to a short question.  Ideally, you would run with one source of fuel that addresses all of the above takeaways.  Unfortunately, there is no energy drink or running energy source does it all in terms of maintaining hydration balance and fueling your body.  I use a combination of water, energy drink and carbohydrate gels.  It hasn’t given me any trouble, but to be honest, it doesn’t meet all of the above criteria.

I will experiment and report back on alternatives in a future post.  In the meantime, use these takeaways to help determine a fuel and hydration strategy that works for you.   Here are some additional details on fuel options:

Options:

• Consistency (Energy drinks, gels, pastes, gums, bars, beans, powders, and the list goes on…)
• Flavors (ranging from gingerbread to vanilla)

What to look for:

•  Main carbohydrate source from Sucrose, Glucose, Maltodextrin or combination
• Carbohydrate concentration of 2-7% (hard to find)
• High level of electrolytes (hard to find)
• Protein/Amino acids
• Vitamins C and E (minimizes oxidative damage)
• Easy to carry (lightweight, doesn’t fall out) and consume while running
• Doesn’t upset your stomach (flavor, consistency)

Tips:

• I prefer gels for running because they are self-contained and easy to eat (squeeze like toothpaste).  They provide carbohydrates, protein and some electrolytes all in an easy to digest, frosting-like little nugget!
• Look for endurance/distance running formulations of energy drinks.  These are formulated to have higher amounts of electrolytes and lower concentration of carbohydrates than those in the grocery store.
• As a result of being formulated for higher concentration of carbohydrates and electrolytes, running energy products may taste stronger than what you are used to.  Consider diluting energy drinks a bit or consuming with a sip a water to help get them down.

How did I do?  I tried to give you the straight scoop without scaring you or overwhelming.  But fuel and hydration are more technical and serious aspects of marathon training.  If you learn nothing else from this series, PLEASE, remember that maintaining fuel and hydration is crucial.  Still have a question about energy for runners?  Post it on our Facebook site, and I’ll get you the answer.

Resources referenced in this post:

• Roberts, Bill, John Cianca, and Joseph Chorley. “Optimal Hydration: Establishing a Hydration Plan for Marathons.” American Medical Athletic Association: 1-2. American Road Race Medical Society. Web. 24 Apr. 2012.

• Noakes, Tim. “IMMDA Advisory Statement on Guidelines for Fluid Replacement During Marathon Training.” New Studies in Athletics: The IAAF Technical Quarterly 17.1 (2002): 17-24. Print.

• Rapoport, B.I. “Endurance Calculator.” Endurance Calculator. PLoS Computational Biology, Oct. 2010. Web. 25 Apr. 2012. <http://endurancecalculator.com/>.

• Fitzgerald, Matt. “Hydration and Nutrition During Running.” Runner’s World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race times Ever. [Emmaus, PA]: Rodale, 2006. 97-120. Print.

• Amy Jamieson-Petonic, R.D., manager of the Fairview Hospital Wellness Center in Cleveland. 

• Tucker PhD, Ross, and Jonathan Dugas PhD. “The Science of Sport: Sports Drinks, Sweat and Electrolytes.” Sports Drinks, Sweat and Electrolytes. The Science of Sport, 27 Nov. 2007. Web. 28 May 2012. <http://www.sportsscientists.com/2007/11/sports-drinks-sweat-and-electrolytes.html>.

What is the best energy drink for marathon training? (Post 7: Essential running gear) is a post from: Marathon Essentials

They are the most controversial piece of running gear.  Ready to be confused?  Try figuring out what the best running shoes for marathon training are.  I went through three brands and styles in six weeks, before finding a running shoe that worked.  Two months later (just before my first marathon), I discovered that my model had been discontinued.  Poor shoe salesperson.  I had a serious meltdown…

So what about running shoes makes them so complicated?  Their purpose is straightforward, but the technology and science behind them is not.  Furthermore, people have different types of feet and running styles, necessitating different levels of support and cushion.  Let’s not forget the fashion dynamic – the shoe models are constantly changing.    The only thing everyone seems to agree on is that whatever you run in, it should feel comfortable.

Newer research suggests that having less material between you and your running surface somewhat improves running efficiency.  Have you seen more people wearing those running shoes with toes?  Publicity (bolstered by the book “Born to Run”) has further heightened awareness of barefoot and minimalist running shoes.   Admittedly, I have never trained barefoot.  The scientific evidence thus far hasn’t convinced me that it makes a big enough difference.   Also, your body needs to slowly acclimate to barefoot running.

While I don’t recommend switching to barefoot running just yet, I am intrigued.  I am further researching and experimenting with minimalist running shoes for a future post.  In the meantime, here are my thoughts on finding the best running shoes for marathon training.

Purpose:  Protect your feet from injury and provide cushion.

Options: 

• Shoe weight
• Sole flexibility
• Cushion level (anything from very cushioned to minimal)
• Support level (especially mid-sole and arch). 
• Appearance (from foot gloves to shoes)

What to look for: 

Comfort!  The best running shoes are ones that suit your training conditions and unique body mechanics (the way you naturally run).  For first timers, I highly recommend getting fitted by a local running store salesperson who is also a seasoned marathoner.    Look for stores that have a flexible return policy, when it comes to shoes for marathon training.  You don’t want to pay $150, do one long run and then discover that they don’t work.

Try to do your fitting during the late afternoon.  Your feet swell throughout the day, peaking at 4 PM.  Because your feet swell/expand while running, this will give you a good proxy for in-run fit.  Look for a roomier than normal fit.  The longest toe should be a thumb’s width from the end of the shoe.  Your feet should barely touch the sides of the shoe.  Nothing should feel pinched.

Move around a bit.  The foot should feel balanced inside of the shoe.  You don’t want your foot to slip around too much; as this will contribute to those lovely blackened toenails we talked about in our last post.  Want to avoid blisters?  Make sure nothing feels like it is rubbing against your foot.

Hold the shoe.  Does it feel lightweight (they claim 8-11 ounces is ideal, but who carries a scale around with them)?  Make sure the shoe is not too stiff.  You should be able to bend the shoe between the ball of the foot and the toe.

Tip:  If your running shoes aren’t problematic after 2-3 weeks of runs and your budget allows, I recommend purchasing one or two more pairs of shoes for marathon training.  This will allow you to rotate pairs between runs and give your shoe soles a rest.  Moreover, styles change every few months, and switching shoes right before the race is additional stress that you don’t need! 

Have a tip to make finding the best running shoes easier?  Leave a comment below and let us know about it.  Stay tuned for our next post in our running gear series where we’ll discuss two things that could save your life!

Resources referenced in this post:

• Perl, Daniel P., Adam I. Daoud, and Daniel E. Lieberman. “Effects of Footwear and Strike Type on Running Economy.” Medicine & Science in Sports & Exercise (2012). The American College of Sports Medicine. Web.
  

What are the best running shoes for marathon training? (Post 6: Essential running gear) is a post from: Marathon Essentials

Photo by Wordjunky

Please do NOT do any of the following things:  Get a pedicure while training for a marathon.  Get a male pedicurist for that pedicure (no offense guys).    Evoke scream from said male pedicurist with your incredibly nasty blistered and calloused runner feet.  Render said talkative male pedicurist speechless when one of your sad toenails falls off and he’s forced to paint your “nub”.  Follow this one tip, to prevent this scenario.

Do not run in regular cotton socks! 

I did not heed this advice.  After completing a particularly rainy long run in cotton socks, a whole family of blisters took up residence on my feet.  Then a lovely blackened toenail joined the family.  Instead of just wearing quality running socks, I attempted to rid myself of these maladies with a pedicure and ending up with a nub and no callouses to pad my feet.  Bad idea! 

 Purpose:

A good pair of running socks is your best tool for preventing blisters, calluses and blackened toenails.  They wick away moisture (unlike cotton).  Your running socks should also help reduce friction between your foot and shoe.  Finally, cushioned socks will help add padding where your foot needs it.  Over time, our natural foot padding wears down, and running socks should help replace that.  Padding also helps protect against blackened toenails.  These occur when your toe repeatedly hits the top of the shoe and doesn’t have enough padding to protect it.

Options: 

• Padding strength (light to heavy)
• Arch support level
• Materials (most are synthetic or natural fiber blends, but avoid cotton at all costs!)
• Length (ankle, crew, roll top)
• Colors

What to look for: 

Ideally, you should wear running socks for all of your runs.  Healthy feet are a big part of pain-free running.  But at a minimum, invest in at least one good pair of long run socks.  Make sure they are made from wicking material.  If the material is anti-bacterial, that is a strong plus as running socks get stinky!

Try to find running socks with seamless toes that fit snugly.  Any bunching combined with moisture could cause blisters.  Another consideration is padding.  Running socks should have padding on the heel and from the ball of the foot to the tops of the toes.  If your foot padding is worn down, you may want heavier padding for your long run socks.

Modifications:

I prefer my long run socks to hit just below the ankles (micro-crew length).  Thus far, I can run in them year round.  If you are running in shorts or capris and are on a tight budget, you may want to add roll top crew length (mid-calf) running socks during the winter.  These will give you a bit more coverage and versatility.

Note:  Do not get pedicures while training for the marathon (or don’t let them cut your nails or shave your calluses).

Repeat after me:  I will never run in cotton socks!  I will never run in cotton socks!  I will never run in cotton socks!  Okay, you’ll remember it now.  I hope you have enjoyed this series on things every marathoner needs, so far.  Let me know, by “liking” it on the sharebar to the left of this post and stay tuned for my next post on running shoes.

What are the best running socks for marathon training? (Post 5: Essential running gear) is a post from: Marathon Essentials

I refuse to wear running shorts (during long runs or races, that is).  Did that get your attention?  Thought so!  No, I don’t run naked.  I am way too self-conscious for that.  In fact, in an effort to avoid the brazen head to toe spandex look, I used to wear shorts.  Unfortunately, women’s running shorts seem to get shorter and shorter each year.  My skin is very sensitive and even with bike shorts under my shorts; I still had a few cases of chafed thighs.  So, I converted to running tights (tight running shorts) and haven’t chafed since!  If tight pants aren’t for you, don’t worry.  There are plenty of options.

Purpose:

• Cover your parts
• Prevent the dreaded thigh chafe

 Options: 

Your first choice is fit.  Do you prefer looser fitting running shorts and pants or form fitting running tights (like bike shorts)?  If you have sensitive skin or are prone to chafing, tights have worked best for me.  They stay put and protect the entire area from your inner thigh to above your knee (at a minimum).

Your next option is length.  There are offerings in everything from ankle length to those attractive (ha!) shorts that barely cover your “cheeks”.  If you’re on a budget, Capri length provides the most versatility.  They can be worn nearly year round.

Your final choice is liner style.  Here’s an insider tip:  runners go commando!  That’s right.  Don’t wear underwear with your running shorts or running tights.  If that makes you uncomfortable, choose lined shorts.  There are typically three options – no liner, 2 in 1 liner (similar to bike shorts with shorts over top), and underwear style liner.  If you are not into spandex or looking like Rafael Nadal, but want some chafing protection, don’t fret.  2 in 1 shorts are a good alternative to Capri tights for both guys and gals.  I’ve run two marathons in 2 in 1 shorts, without problems, but I have chafed in them on occasion.  Just make sure that you really slather on the anti-chafing balm.

There is one more option – a running skort (with bike shorts).  This is a much cuter option for the ladies, but I have doubts about covering 26.2 miles chafe-free in them.  Since I have never run in a running skort, I can’t speak to it.  I will give one a try soon and report back!

What to look for: 

• Sweat-wicking materials
• Coverage of thighs or any areas that chafe
• Flat seams
• Snug fit (for tights)
• Ventilation (for tights)

 The fun stuff:

• Hidden inside pockets (great for keys, ID, money, etc.)
• Side/back/holster pockets (great for energy gels, gloves, etc.)
• Waterproof or resistant pockets (nothing like paying for your sport drink with soggy money!)
• Drawstring (so you aren’t tugging up your pants for 12 miles!)
• Comfort or rubberized leg bands and waistbands (helps your tights stay put)
• Reflective (makes you more visible to drivers if you are running in the dark)

Modifications:

As I mentioned in my post on running shirts, if you need to run in colder weather, consider your temperature threshold.  If you are on a budget, capris have worked well for me in nearly every temperature with the addition of longer running socks.  It doesn’t look too cute, but it is cheaper than buying another pair of running tights.  If you have running shorts, you should consider swapping them out for running pants or ankle length running tights in cold temperatures (below 50 F for most runners).    

Tip:  put on anti-chafing balm around any ankle zippers on the pants and tights as they can chafe you!

So what have you decided to run in?  Will it be shorts or tights?  Leave us a comment and let us know what you’ll be training in and why!  Stay tuned for next week’s post about socks, which continues our series on Running gear that every marathoner needs.

What are the best running shorts for marathon training? (Post 4: Essential running gear) is a post from: Marathon Essentials

Guys, stop here.  Ladies, let’s have some girl talk.  This morning a very smiley (oddly, given what I’m about to tell you) woman bounced past my sister and I on the running trail.  We watched in horror.  Well actually, we cringed.  It wasn’t her smile (that was fine).  It was her chest.  Or rather the bouncing blur that was her chest.  She had no bra on whatsoever!  Ouch! Perhaps you feel a kinship with our free styling jogger lady.  However, I beg of you, not to “hang loose” when you run.  Here’s why…

Why a running bra is important:

Studies have found that breasts move vertically and somewhat horizontally and laterally during exercise, regardless of size.  Lovely!  Apparently our chests get quite the work out.  What’s worse, unsupported breasts strain the breast tissue.  Thus, it’s no surprise that 50% of women claim to experience breast discomfort while exercising.  Not to mention, lack of support can contribute to sagging breasts and other fun stuff.  Oh boy!

Luckily, research indicates that 80% of breast pain from exercise can be eliminated by wearing running bras.  But you don’t want to wear just any running bra, and don’t expect to get away with a flimsy bra, just because you’re not a DD cup.  Dr. Joanna Scurr’s research found that regardless of breast size (she studied cup sizes A to JJ!), running bras that supported each individual breast (encapsulation) were most effective at reducing movement.  One more thing – a well-fitting running bra can help minimize chest and nipple chafing.  Big or small chested, an industrial grade sports bra for running is well worth the investment!

Options: 

• Compression (not recommended) or Encapsulation (individual breasts supported)
• Pull over or clasped (eye hook)
• Soft or underwire individual cup support
• Colors

 What to look for: 

• Wicking material
• Anti-microbial material (bras get stinky!)
• High front (not attractive, but holds ‘em in)
• Snug/customizable fit (eye hook closures, adjustable straps, etc.)
• Wide elastic band (minimizes chafing)

 Tips:

• Get measured before you purchase your sport bra.  Your bra size can change from year to year, and you want this one to fit!
• If you are on a budget, invest in one nice running bra for long and medium runs, and wash it twice a week.  Use lots of anti-chafing balm with your existing sport bras on your short runs.

Gals, did you find this information helpful?  Do me a favor and tweet it out to your fellow running buddies and friends.  Also, be on the lookout for part four of our series about running shorts!

Resources referenced in this post:

University of Portsmouth (2007, September 15). Bouncing Breasts Spark New Bra Challenge. ScienceDaily. Retrieved May 15, 2012, from http://www.sciencedaily.com­ /releases/2007/09/070915124901.htm

What is the best running bra for marathon training? (Post 3: Essential running gear) is a post from: Marathon Essentials