Runcast

See you at 2014 Boston Marathon

mail@runcast.net (RunCast.net) — Sun, 21 Apr 2013 10:23:30 PDT

Boston Marathon, the holiest of all the grueling races, was desecrated this year. The world watched in horror the two explosions ripping through the crowd assembled where it matters most -- at the finish line. That is where the cheering is the loudest, where the smiles on exhausted faces are the biggest, that is where the joy of triumph is the greatest! The bombers did their homework, they silenced the cheering and killed the joy.

The casualties, the dead and wounded are many. Every wound in an event meant to celebrate life through such enormous achievement as is completing the Boston marathon is too many, save for the blisters on the tired feet of runners. The madness of the act is indescribable. Even before the smoke of the bombs settled, the running community was shouting its outrage - verbally, out there at the finish line while helping the wounded, and digitally from around the world where tweets, Facebook updates and emails poured in, expressing everything I felt: disbelief, outrage, and most of all deep sadness. Everybody in running circles wrote, blogged and raged against the attack. Yet, I was silent. Maybe because everything was already said so eloquently in those first hours and days following the marathon. Or maybe I simply couldn't find words for the whirlwind of emotions. I just sat dazed, stunned, unable to speak out of fear I wouldn't be able to stop the tears. Until now.

I ran Boston in 2010. Sure, many more runners did it too, and many ran it more than once. My single successful attempt was special, though only to me and those close to me, because it fell on my birthday. For the occasion, I brought my wife and my mother along -- never a good combination, but in this instance it miraculously worked. Mother had never been in the U.S. before, and had never seen a marathon from up close. For her it was probably as memorable a day as it was for me, despite the chill of the wind blowing through her aged bones. The two of them stood near a pub, ringing their bells and screaming their hearts out in support of the runners rolling by -- the elites, the wheelchairs, the soldiers running with huge backpacks, and somewhere around three and a half hour mark, their shouts grew even louder - for me! On this Monday three years later, the second bomb exploded at that spot!

Many things make Boston an iconic race: the qualifying standards, the quality of runners - both elite and non-elite - organizers, volunteers, city of Boston itself, and - the crowds. I still remember a view from one of the early hills near the start in Hopkinton. As long as the eye could see the pulsating, squirming mass of runners snaked along the road like a single organism. Being one cell in that huge body whose sole purpose was to finish the Boston Marathon was emotionally overwhelming. But the scene that really brought tears to my eyes was the equally long, equally snaking mass of spectators and fans, cheering us onward from the very first step, to that famous blue-and-yellow line on Boylston Street, 26.2 long miles later. They shouted, encouraged, offered refreshments, drinks, fruit, wipes, beer (for adventurous types), even hugs and kisses. They are the soul of the famous race. They ARE the Boston marathon.

After this insane tragedy I wasn't concerned for a second about runners not returning to Boston. One thing every runner does after the fall is pick himself up and go on running. Just check the pictures of the finishers, you'll see scraped knees, bleeding nipples, bloody blisters and other not-so-pleasant sights that prove my point. After this attack, I foresee runners registering for Boston in even greater numbers, if that is at all possible.

What I am worried about is the crowds. Will they return next year in the same numbers? Will there be empty stretches along the road where nothing could be heard other than pounding of feet on the pavement and heavy breathing? Something's telling me that Bostonians will show up, just like I expect the runners will, in even greater numbers. Anything less would be a sign that terror has won the fight. And one thing is clear if you've ever been to Boston: they don't like losing.

So, see you along the road at the 2014 Boston Marathon.

Run For Boston: An invitation to Toronto marathon runners

mail@runcast.net (RunCast.net) — Fri, 19 Apr 2013 15:52:37 PDT

A group of Toronto runners is working with the Toronto Marathon and indiegogo to organize an event in honour of the victims of the Boston marathon explosions.

The event will take place at the Toronto Marathon on May 5th: the organizers are asking runners and spectators to wear Boston Marathon colours (blue and gold) to the marathon and are selling shirts. It will be the biggest, most prominent tribute to Boston to date; a giant blue and gold wave running through the streets of Toronto.

For more information about the campaign visit:

www.indiegogo.com/projects/boston-we-run-with-you

Runcast 81 - the last cast

mail@runcast.net (RunCast.net) — Sat, 16 Mar 2013 12:49:22 PDT

As you probably guessed from the title of this podcast, this is a farewell. It wasn't a pre-meditated decision, and it certainly wasn't an easy one.

Runcast 81

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Runcast 80 - Can changing footstrike lessen back pain / signs that you overtrained

mail@runcast.net (RunCast.net) — Sun, 03 Mar 2013 13:54:05 PST

A study was conducted to find out if changing runners' footstrike can lessen the risk of the lower back pain. Also - five signs of overtraining you should pay attention to.

Runcast 80

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Links:
Footstrike And Its Possible Effect On Lower Back Pain
Stretches For Low-Back Pain in Runners
Five Signs of Runner Overtraining
Jaybird Freedom Stereo Bluetooth Earbuds
Virtual 10k; Twitter: @Virtual10k

Runcast 79 - Breaking long run into two / What is your favorite running surface?

mail@runcast.net (RunCast.net) — Sun, 10 Feb 2013 14:38:22 PST

The new concept breaks the long slow distance run into two more intense and more manageable halves. Do you prefer hard or soft when it comes to running surface? We explain the difference and why you should vary the surface you run on.

Runcast 79

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Links:
Runcast 69 - Importance of the long run in marathon training / Can running form be self-taught?
Time To Forget The Long, Slow Run
How Running On Different Surfaces Affects Your Body

Runcast 78 - Heart and fitness / Running makes you shorter / Learn to draft

mail@runcast.net (RunCast.net) — Sun, 27 Jan 2013 18:50:05 PST

Learn to tell how fit you are by listening to your heart; if you feel shorter after a marathon race, it's true; why you should learn to draft behind other runners.

Runcast 78

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Links:

What Does Your Resting Heart Rate Say About Your Level of Health and Fitness?
Can running marathons make you shorter?
Even rec athletes can learn how to draft

Runcast 77 - Rest and Pain

mail@runcast.net (RunCast.net) — Sun, 13 Jan 2013 15:35:41 PST

How much rest is too much? When does your fitness start to ebb away and what are the consequences? Also, why does it hurt when we run? Listen to learn about the rest and pain management.

Runcast 77

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Links:
Too Much Rest: Training Reversibility
Navigating the Pain Trail – Concepts of Pain Physiology in Running Injuries

Runcast 76 - Goal setting and Holidays drinking

mail@runcast.net (RunCast.net) — Tue, 25 Dec 2012 16:03:48 PST

This year-ending episode touches on the goal setting for the running year 2013 and explains the dangers (and some benefits) of drinking alcohol.

Runcast 76

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Link:
Should a Runner Drink Alcohol? Evaluating the research on the Health, Training and Performance Effects

Runcast 75 - Coming out (a confession) / 10-20-30 interval training / 'running will kill you' myth debunked

mail@runcast.net (RunCast.net) — Sun, 09 Dec 2012 10:45:45 PST

A very personal confession; a fun new interval training; debunking the stories in the media warning that running too much and too fast can kill us.

Runcast 75

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How to do the 10-20-30 training:

Warm up by running 1-2 km at low intensity before starting the intervals.
The interval block:
30 sec jogging at low intensity,
20 sec at moderate intensity, or regular running speed,
10 sec near-maximal intensity sprint,
immediately start the next 30 sec of interval, then 20 faster, then 10 the fastest...
Each set of 30-20-10 accelerations is repeated five times, followed by 2 min jog at recovery pace

The whole interval block of 5 sets of 30-20-10 plus 2 min jog is repeated 3-4 times.

Links:
One Running Shoe in the Grave
The Too-Much-Running Myth Rises Again

Runcast 74 - Taking running indoors / New exercise app / Smart shoe

mail@runcast.net (RunCast.net) — Sat, 24 Nov 2012 13:15:20 PST

This RunCast is brought to you by Foam Roller Techniques

Winter is coming and with it the regular warnings about the dangers of running outside. Today, a few things to keep in mind when running on a treadmill. And, a new app to plan and track your exercise, whatever it may be. Also, a smart shoe which will know when you're not running properly and guide you to correct it.

Runcast 74

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Links:

Bit of Exercise

Indoor vs. Outdoor Running: 3 Things to Know About Treadmill Training
New shoe provides training control and prevents injuries during running

Runcast 73 - NYC marathon kerfuffle / inspiring books for runners

mail@runcast.net (RunCast.net) — Sat, 10 Nov 2012 14:25:12 PST

This RunCast is brought to you by
Foam Roller Techniques

The last-minute cancellation of New York City marathon stirred a lot of controversy among runners and non-runners alike. Runcast questions the decision and what it meant for international runners.

Adolfo Salgueiro, a book lover and a former runner, now a power-walker from Florida talks about books that inspired him to keep moving, and he hopes they would motivate us too. Adolfo writes a book blog at lectumergosum.com

Runcast 73

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Links:
Adolfo Salgueiro's book blog Lectum Ergo Sum
A Staten Islander’s View on Why the Marathon Should Not Have Been Cancelled
Tokyo Marathon Named Sixth Race in Series With $1 Million Purse

Books mentioned in this podcast

Books about running:
1. Ultramarathon man – Dean Karnazes
2. Born to Run – Christopher McDougall
3. Duel in the Sun – John Brandt
4. Racewalking Guides – Dave McGovern
5. The Perfect Mile – Neal Bascomb

Just reviewed:
Run! 26.2 Stories of Blisters and Bliss - Dean Karnazes

Audiobooks:
1. Podcasts
2. Replay – Ken Grimwood
3. The Harry Potter series by JK Rowling
4. The Perfect Mile – Neal Bascomb
5. Thunderstruck – Eric Larson

Podcasts:
1. Runcast
2. Marathon Training Acadamy
3. This American Life
4. Science Friday
5. Real Time with Bill Maher
6. Planet Money
7. The New York Times Book Review

Runcast 72 - Wireless headphones for running: Jabra Sport

mail@runcast.net (RunCast.net) — Sat, 10 Nov 2012 13:55:22 PST

This RunCast is brought to you by

If you ever accidentally pulled your headphones cable while running, and the headphones came off your head as a result, then you probably wished there was a wireless solution.

Today we talk about Jabra Sport bluetooth headphones, which pack a lot of features in 2 small earpieces. If you're looking for headphones to rid yourself of the cable, listen on to the full review.

Runcast 72

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Link:
Jabra Sport headphones

Runcast 71 - Should you run a marathon when injured?

mail@runcast.net (RunCast.net) — Sun, 14 Oct 2012 09:17:35 PDT

Today's episode is a personal reflection on fabulous Chicago marathon, which was held on October 7, with a few tips on running a race when injured, and how to decide whether to run, or not.

Runcast 71

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Links:
Bank of America Chicago Marathon
NBC Sports Chicago Marathon report

Runcast 70 - Why running makes us feel better

mail@runcast.net (RunCast.net) — Tue, 25 Sep 2012 19:14:58 PDT

Today, it’s a one-topic podcast: why do we always feel better after the run then we felt before it. We all know it as a fact - no matter how stressed the day we had, once we come back from the run the stress fades away. I found some studies that will help explain why.

Runcast 70

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Links:
Why does running help relieve depression?
Exercise and mood
Exercise May Protect Against Future Emotional Stress
Study finds smiling can reduce both heart rate and stress

Runcast 69 - Importance of the long run in marathon training / Can running form be self-taught?

mail@runcast.net (RunCast.net) — Tue, 04 Sep 2012 18:16:12 PDT

An injury made me change my training and focus on building mileage instead of speed.

Coach Jeff Gaudette poses the question if it's really necessary to run over 3 hours long weekend runs in your training for marathon, and gives us an alternative way to train for the big race.

Also, a new study shows that an ideal running form may develop intuitively.

Runcast 69

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Links:
Are You Overemphasizing The Marathon Long Run?
Finding Your Ideal Running Form

A (gloomy) look at new "no-baggage" rule for the NYC marathon and what will it really mean for runners

mail@runcast.net (RunCast.net) — Fri, 24 Aug 2012 11:46:07 PDT

I ran NYC marathon in 2010. It was a marvelous experience, a 26-mile street party - I wrote about it here. The only part I didn't like was the finish. No, not the finish itself, running through the throngs of cheering spectators in Central Park, that was just as exhilarating as the rest of the race. I didn't like what happened AFTER I crossed the finish line: long walk to the baggage truck under the chilling November breeze, with only a foil-like blanket over my shoulders and a snack bag with an apple and one bottle of Gatorade, which I practically inhaled. After about 15 minutes limp to the baggage truck on legs beyond tired, I had to wait another 40-ish minutes in the lineup for a not-so-organized truck crew to distribute our bags.

After finally getting my bag, I could not find my wife, because there was NO FAMILY REUNION AREA! I ran Boston earlier the same year and was expecting similar organization for New York City. It was disappointingly poorer organized.

Yesterday the New York Road Runners who run the show in NYC announced that they solved the after-the-finish problem. Their solution? Cancel the baggage trucks altogether.

I am not going to give you the run down on the news - other media outlets did it, and you can take your pick of the news stories on the topic, links are below this post. I'd like to explain in layman terms what it will mean for runners in this year's NYC marathon:

- You'll have to dress in rags of clothing you're going to leave for donation when you disrobe at the start. If you don't like that - too bad! You can chose to come in your running outfit only - shorts and shirt - but I'd like to remind you that it's happening in November in New York, when the morning comes with a frosty bite. You'll have to spend hours waiting for the start and not wearing warm clothing is not only insane, but poses outright health danger. You can also choose to come in your proper warm outfit and have it shipped from the start via UPS to your home - it will arrive from 2-7 business days after the race, and it will cost you the courier fees. This option, to my understanding, has to be pre-arranged, you won't be able to just walk into a UPS stall at the start and fill in the form.

- You'll have to carry your documents (if you chose to take some with you), keys, money, phone, or whatever else you decide to bring - on you during the race. The only allowed carry-ons are belt pouches and arm-bands, no back packs or other packs are allowed.

- At the finish line you'll get the waterproof, fleece-insulated new blanket. That's great to keep you warm, though I know that I was so dehydrated and spent that my body had no energy to keep me warm on its own. I am not sure what happens if November shows its teeth and comes down on marathoners with rain and cold winds, which are not so uncommon in NYC?

- There will be a family reunion area where you can meet with the family, who will presumably bring your set of warm dry clothing to change into. I predict - and I hope for everybody's sake I am wrong - that it will be a chaos of thousands of runners with multiple thousands of family members, all jostling for a little space where they can put their cramping legs into the long pants. Boston meeting area was overcrowded, even though they gave us the baggage before we left the corralled finish area and went to meet the family. In NYC, they plan to have both things happening at the same spot - runners changing and reuniting with family and friends. It will be crowded, and a possible disaster.

At the end, I must say I am happy not to run NYC marathon this year. My hope is that the organizers will learn from this year's experience and correct all the mistakes for the next year. As for all of you, my running friends, who are registered to run NYC in November - good luck and arm yourself with a lot of patience. It seems you'll need it.

Links:
The New York Times: New York Marathoners Are Left Holding Their Bags
NY Daily News: ING New York City Marathon registrants fret over New York Road Runners' new policy
The Wall Street Journal: NYC Marathon Adopts No-Baggage Policy
Competitor Running: NYC Marathon Announces No-Baggage Policy
Bloomberg: New York Marathon Cancels Baggage Check for 47,000 Runners

Runcast 68 - We are being deceived about sports products and equipment we use

mail@runcast.net (RunCast.net) — Mon, 23 Jul 2012 18:39:24 PDT

Remember the claims for almost all the sports products being presented to us runners? The shoes offer injury prevention, improved stride and speed, drinks promise energy replenishment and sped-up recovery, compression garment makers vow enhanced performance and recovery, and so on. A group of British scientists dug into the archives to find the scientific research which would support those claims. In some cases they found no proof at all, in other cases the evidence was too little, or too flawed, or both. I talk about what they found, and what they didn't find.

As a runner and a journalist, I am pretty alarmed by the misinformation or the hype we are presented with, regarding some running topics. I address that concern in the second segment.

Runcast 68

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Links:
Research: Mythbusting sports and exercise products
BBC: 'Lack of evidence' that popular sports products work
The Guardian: Research pours cold water on alleged benefits of sports products
The Atlantic: The Controversial Science of Sports Drinks
SF Chronicle: Scientist has only good things to say about running
Virtual 10k: bit.ly/virtual10k

Runcast 67 - Running by feel / Running form and running shoes

mail@runcast.net (RunCast.net) — Sun, 08 Jul 2012 14:44:43 PDT

In almost every episode of Runcast I have been preaching how you should listen to your body. Today I have some tips to teach you how to run by feel, instead of using the GPS watch and similar gadgets.

After that, another eternal topic with a slightly new twist - I'll talk about running form and some new studies which bring interesting findings about who spends more energy - barefoot or shoe-wearing runners. You'll be surprised with the result.

Runcast 67

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Links:
Learning How To Run Workouts By Feel
Can (or should) you change your running form?
Canadian Running magazine
Better Runner: Running form

Runcast 66 - How to hydrate before, during and after the run / Training and nutrition while fasting

mail@runcast.net (RunCast.net) — Tue, 19 Jun 2012 12:49:59 PDT

Today, we talk about hydration in details, explaining what to drink to hydrate before, during and after the run. Also, we'll mention different ways to carry drinks with you while running. In the second segment we'll talk about training while fasting. This segment is an answer to a listeners question - Fairy from Malaysia asked about nutrition and training during the fasting month of Ramadan, observed by Muslims worldwide. The topic is mostly dealing with the challenges of training for athletes who are fasting during the daylight hours. But, don't just skip that part, there are some useful information about benefits of running on an empty tank.

Runcast 66

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Links:
Sweat loss calculator
Hydration 101: Sports Drinks vs. Water
The Ramadan Nutrition and Workout Plan
Potassium and Health

Gaining weight while training for a marathon?

mail@runcast.net (RunCast.net) — Thu, 07 Jun 2012 10:52:26 PDT

Posted on Canadian Running Magazine's blog

By Zoran Bozicevic

Arguably, weight loss is the most common reason why many of us started running in our 30s, 40s, or later. Cardio is such an easy way to burn calories and shed excessive pounds. I dropped 20 lbs when I started running seriously, and that was before I signed up for a marathon.

The common logic is - once the marathon training starts, the extra weight should just melt away. The reality, alas, is somewhat different: many runners gain weight during a marathon training. How is that possible, you wonder?

With increased mileage, there’s an increase in the amount of calories spent, which in turn increases our consumption of highly caloric foods and drinks we need to re-energize. And there lies the problem - we tend to overcompensate.

Remember the rule: to maintain the same weight, the amount of calories in must equal calories out. Although you are burning increased amount of calories when training for a marathon, it still doesn’t give you a carte blanche to indulge as much as you want. For example, running at moderate intensity will burn 80-100 cal per mile (or 50-65 cal/km). A beer, on average, packs 150-180 cal (you can check your favorite brand’s caloric value here). That means for each beer you drink, you’d need to run 2 miles, or 3k. Run less, or drink more and your weight will go up. Not to mention that beer-belly!

Read full article here

Runcast 65 – Runners live longer / fighting side stitch and sleep issues

mail@runcast.net (RunCast.net) — Sun, 13 May 2012 13:34:35 PDT

Today on the podcast: a study proves that people who run live longer than people who don’t. The study was done over a long period of time and gives an insight on how much running may be too much. Next, the sleep issues which can prevent you from getting enough deep sleep your body needs for rest and recovery. Finally, we give you four tips on things you can do to stop the side stitch.

Runcast 65

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Links:
Jogging regularly can add years to your life
How to overcome common sleep issues and get enough rest
Four Ways to Stop the Dreaded Side Stitch
Canadian Running magazine

Runcast 64 – How to wash your gear / Running in pregnancy

mail@runcast.net (RunCast.net) — Thu, 26 Apr 2012 12:18:33 PDT

Today’s episode will mostly interest female listeners. We’re exploring whether it’s safe to run during pregnancy, with a few tips for pregnant runners. Before that, we briefly talk about washing and maintaining your special running clothing so it lasts longer, look nice and smell fresh.

Runcast 64

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Links:
Woman gives birth after running Chicago Marathon
Ask coach Jenny: Running & Pregnancy: Can I Train to Run a Half Marathon?
Running for Two: Guidelines for Pregnant Runners

Runcast 63 - Trail running and safety

mail@runcast.net (RunCast.net) — Thu, 26 Apr 2012 12:18:21 PDT

Mihira Lakshman, editor in chief of Canadian Running magazine, talks about trail running and how it compares to road running. He also tells a story about a bizarre kind of extreme trail running in which prospectors in Northern Ontario hire trail runners to stake valuable mining claims. The story sounds like something from a western movie. Finally, we talk about safety when running on trails alone and we'll give you some tips to help you run and return safely from your trail run.

Correction:
In the podcast I wrongly state that Micah True, "Caballo Blanco" was found dead in Texas, while in fact his body was found in New Mexico.

Runcast 63

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Links:
Canadian Running magazine
Running icon found dead in New Mexico

Runcast 62 - Understanding running pain / Alternatives to sold-out big races

mail@runcast.net (RunCast.net) — Thu, 26 Apr 2012 12:18:05 PDT

For all of you who run for training, you know that with it comes certain amount of pain. I will tell you about the “good pain, the bad pain and the ugly pain,” what they mean and what to do about them.

As marathons get more and more popular, it’s getting really difficult to register for some of the big races. But, there could be alternatives, and I will tell you about them

Runcast 62
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Links:
Runners: Pay attention to pain
The Marathon - More Popular Than Ever
Marathons and the Invisible Hand of the Market
Marathon numbers
Scotiabank Toronto Waterfront Marathon
GoodLife Fitness Toronto Marathon
Vancouver Marathon
Victoria Marathon
Niagara Falls Marathon
Around the Bay Road Race
Get Out There Magazine

Runcast 61 - Afternoon naps are not good for you / Become a morning runner

mail@runcast.net (RunCast.net) — Thu, 26 Apr 2012 12:17:55 PDT

A sleep doctor tells us why napping in the afternoon is not good for an athlete. Then, another doctor helps us adjust our lifestyle to become a morning runner.

Runcast 61
Play the podcast by clicking the play button, or download by right-clicking HERE, then choose save (or download) file as...

Links:
Hockey pre-game nap as outdated as wood sticks
Rise And Run: How To Become A Morning Runner
Lite Book
Philips Wake-up light