I don’t know about you, but it is seriously hot  where I live…and will only get hotter this summer! I wanted to share a few tips on dealing with the heat of the summer and avoiding heat stroke!

Hydration

This may seem obvious, but it’s amazing how many people don’t carry water when they run.  When running, you should drink 8 to 10 ounces EVERY 15 to 20 minutes.  It sounds like a lot, especially if you run 2 miles and then pound 10 ouces and keep running (ala water station style).  It’s better to carry water with a hydration belt, camel back, or handheld water bottle and take a few sips here and there.  A running coach once told me that if your mouth starts to feel dry, it’s already too late.

Clothing

Go right to lighter color shirts that are loose fitting.  Synthetic, tech tees are the best because they will help wick the sweat away from your body, keeping you cooler for longer.  Always wear a shirt and hat to avoid unnecessary sun damage!  I’ll even wear a long sleeve shirt if the UV index is high and my route doesn’t have much shade. I also have a nice desert running hat that I use that covers my ears and neck as well.

Go Easy for a change

Just because you can run 5 minute miles doesn’t mean you should when it’s extremely hot out.  Try to take it a little easy and jog at a slower pace.

Sunscreen

When in doubt, use sunscreen.  It should be at least SPF 15 broad spectrum, and the “Sport” versions won’t come off (at least as much) when you sweat.

The Ice Pack

Anyone else watch the Tour of California bike race this year?  In the time trial, several riders had ice packs on their backs, which helps keep your core temperature down.  In extreme heat, an ice pack on your neck can make the run all that much easier. Just be sure to secure it so that it will stay when you run   Some races will even give you a sponge that is wet with cold water.    One of these under your hat when running will also go a long way to keep cool.

Avoid the Sun

This may seem really obvious, but try to run early or late – or for short runs, on a treadmill inside.  Only run in the mid-day if you have  no other choice.  It gets hottest around 4PM, so avoid that  if at all possible.

I’m sure I’ve missed a few!  Let me know if you have any other hot weather tips for runners!

Keep Moving Forward (Photo credit: Steve Worsethandetroit)

We’ve all been there — tired, beaten down, heavy legs and many more miles to go. There is still hope   Assuming you’re following a plan and moving up in mileage the right way, developing mental strength will help you push through when things are tough.  These are five strategies I use to stay mentally strong and keep moving forward:

1. Develop a running mantra.  It’s a personal motivation, but say the thing to yourself to motivate you to keep going.  Feel free to ask other runners what they say to themselves   I’ve heard everything from “You Can Do This” to “I will survive” to “I will be thin” to “Keep Moving Forward” to “Harden The F*#?” Up.”

2. Stay focused on smaller goals.  If you’re running 10 miles (or more) just focus on getting through the mile you’re on.  When you finish, focus on that next mile.  Usually, you’ll find some miles will go easy, so you just need to get through the tough ones!  Each one will get you closer and soon enough you’ll be done

3. The out and back course.  I make it hard to get back to my house/car.  I had a friend that never finished his long run because he ran 2 mile loops that passed his house.  If you’re pushing the distance, you should get tired…it’s better for me if I know I need to go another few miles to get home

4.   Distract yourself.  Many find listening to music an easy way to be “distracted”  when running.  Others count trees/people/mailboxes. I let my mind clear and just keep moving forward.  Endurance running can be easier when not focused on every step, every muscle, and every movement.  Side note here: even if you are distracted, be sure to maintain good form.

5. A change of scenery.  Run the same route all the time?  Try a different trail or go down different streets.  I’ll sometimes run a half marathon route ahead of time or drive to a different starting point on my usual trail.

Those are my big ones – Any others we should add to the list? Please comment below if you have a specific strategy on staying mentally strong.

I’ve been working on a blog about carbohydrates that I keep writing and re-writing.  After a month I think it’s almost done and will try to get it posted later this week. 

I’ve traded some emails with a few regular Seven Runners customers – and the feedback has been very good and I wanted to get some additional insight as to what their thoughts on the product.  The number one reason they use the product is recovery after a long run.  The “day after” a long run (in this case 20 miles as part of marathon training) as an entirely different experience – no soreness, muscle pain, ready to run some more!  I’m glad that others have had this experience.  A close second is the endurance aspect with feeling better overall late in long runs.  Not much comment on performance, but had improved their 5k times over last year.

They seem to work best when taken with a meal or with a snack/dinner after a run.

The only criticism was that they wished the pills were capsules instead of formed pills.  I also wish we could do something with capsules, but this would require taking EIGHT capsules instead of the current two formed pills.  The formed pills can just hold more of the goodness and I think the complaint would become “eight pills is just too many!”

Still working on getting the word out there.  If you’re reading this and interested in trying Elite Runner’s Formula use the coupon code “IFoundMike” for an extra discount. 

On a personal level, I’m finally back to putting in some good weekly miles and am back to a building schedule again.  I’ve been running without an watch, music, or even my heart rate monitor (I know, shocking!).  Right now, I’m just running for the love of it and getting used to how hot it gets here.  I have a couple events coming up and can’t wait to just go out an enjoy them.

I wanted to give a shout out to Wilson, someone I’m coaching for his first triathlon. He’s a weightlifter and is cranking up his cardio.  I know running can be hard when you first get going, but it will get easier!  I know the workouts feel difficult, but you’re at a level that you can do them and we’ll get you ready for the big event!

1. Extra Short Shorts: these rank right up there with knee socks, but there is no reason for them. It isn’t the 70s (and let’s not let them come back) and they won’t make you run any faster or even improve aerodynamics.
2. The Shirtless Runner in Cool Weather: It’s 55 degrees, dry and perfect running weather and there’s some dude running without a shirt.  A quick poll of the female runners in the area tells me that men should “never run shirtless” and that “most have no self awareness that they should never take their shirt off in public.”  I’m not that critical   but at least wait until it’s hot out to justify it.
3. Wearing the event shirt during the event:  Even though you get this the day before at packet pickup, many people consider this a “finisher” shirt.  Not a big deal to me, but many runners will label you a newb.
4. Ultra-Accessory guy: I’m terribly guilty of this one, an oversized GPS watch, water belt/camelback, MP3 player and headphones, and cell phone.  When you fully gear up for that long run, you’re that guy.  On the plus side, it’s getting easier to combine devices (cell phone is also a MP3 player) and GPS watches are getting smaller. 
5. The litterbug: Probably my biggest pet peeve, I’ve been in plenty of small races that you see an empty Gu packet at mile 5…Being far away from an aid station or any volunteers, this will likely never be picked up. Please, just hang on to it until the next aid station – it’s not that hard and they’ll have trash bags there!

What about you?  Any pet peeves or faux pas that drive you nuts?  

I get a lot of athletes that have finished their first 5k and feel ready to jump right to a full marathon.  I always admire enthusiasm   but there is a lot of room between a 5k and a full.

I’ve said this before, but my hesitation with new runners and a full marathon is based around my love of running.  More than half of those that do a full in their first running season find it painful, hard, and unfortunately, vow to never run again.  It doesn’t help that most beginner plans are designed to get you across the line – which is great (after all, it’s a major accomplishment), but also make people so sore they can’t walk for 2 days afterward.

I like to help athletes develop a love for running.  With a gradual increase in distance – there is plenty of time to check off all the major accomplishments AND develop a loving relationship with running.  Trust me!  When you love running, there is ALWAYS time for a marathon or event.

If this is your first year, I tend to recommend planning a half marathon for late in the season.  Between now and then, find some distances that are more than the standard 5k.  Generally, you’ll find 8k, 10k, 7 or 8 mile, and 10 mile distances.  If you’re lucky   you’ll even find a series leading up a half.  Locally, we have three races over 3 months as part of a series going from 5k, to 8 miles, to a half.  This is a great way to build up, participate in some events, and do something amazing!

So how do you get there?  Easy!  Here are some recommendations on building up for distance:

• Get a Training Plan

  Avoid the mistake of “self training” and running when you feel like it.  Whether you get a free plan (on the Internet) or buy one from a coach like me – a structured plan will help you build up, go faster, and avoid injuries (especially from overuse!).  Bonus points if you find something that uses heart rate training – which will make every workout count!

• Don’t ignore Speed Training

  There are many reasons for speed training – in addition to improving cardio, it helps new runners get more efficient with running form.  That’s right – go faster with less effort? Sign me up!  Once a week at least a couple days from your long run will really help!

• Practice Fueling on Longer Runs

  I even see experienced runners make this mistake – try out different nutrition when you’re training.  For longer runs, you’ll need it!  Once you get to an hour of running at a time, try a Gu pack/honey stinger/pretzels/gummy bears/Gatorade and see how your body handles it.  If it makes you feel sick or like you need to run for a bathroom, try something different on your next long run.  The sooner you can figure out what works for you and what doesn’t, the sooner you’ll be able to handle longer distances.

• Don’t Overdo It

  

  Moves like this will help a ton with running!!!! (Photo credit: Wikipedia)

  When you’re starting out and everything is feeling good, you’ll want to run more or if you’re coming from another sport where you workout every day (or a couple times a day) dropping to a few hours a week is pretty tough.  It takes a while for your body to adjust, so avoid the temptation of running too much.  If you must workout or want to do something else, swimming and biking are great cross training (and are great if you think you might do a triathlon some day) as are Pilates and yoga.

A light at the end of the tunnel! Image via Wikipedia

A member of my family confided in me that she wasn’t sure she liked running…so I thought it would be best to make a post on the Internet about it.

The thing is… running is very hard when you first start.  When I started running, I did it because it was the hardest thing I could do.  I was never a runner and would be gasping for air within the first quarter of a mile.  It’s true!  We’ve all been there!  For me, my entire first year was painful.  It was a constant struggle of being exhausted, out of breath, and every fiber of my being telling me to stop – even while running at what I perceived to be the slower than a brisk walk.

There is light at the end of the tunnel, it just takes time and consistency.  The more you run, the more:

1. Your body becomes more efficient and you become able to breath while running.  Suddenly it’s not about gasping for air.

2. Your legs will develop all kinds of supportive muscles which will help prevent injuries and let you run longer.

3. You develop body awareness and become able to tell the difference between “I’m hurt” (should stop running) and “it hurts” (I can keep running, it’ll be ok)

4. You develop mental toughness.  Once you’ve been to the edge – and lived, you know what it feels like and know you can keep going

It didn’t happen for me when I was struggling for my first 5k.  At the shorter distances, it was all painful and hard for me.  It wasn’t until I really committed to it and went out to prove something to myself.  A year of running over 25 miles a week and it changed me.  I found a Zen-like state when the pain would turn off and I felt good while I ran.

So – don’t give up!  It will happen!  Just be consistent and keep at it!  Believe me, running has changed my life…I’m glad I kept at it.

–Walt Disney

Some of you may not be aware of this… (note sarcastic tone) but life has a way of getting in the way of running every now and then.  Sometimes this happens several times in a short proximity and can wreak havoc on a season. 

Already in 2012, I started the year with a calf injury (2 weeks of taking it easy), my mother had a surgery (I spent 2 weeks helping out-post surgery, with limited training time), and am dealing with the flu now – spending most of the last week sleeping 16 hours a day. 

Perhaps I’m more emotional because I’m sick, or perhaps I’m hallucinating (also a possibility) but that Disney movie (Meet the Robinson’s) was right.  When we are knocked down, tired, feeling beaten up and everything is telling us to stop – we just need to KEEP MOVING FORWARD. 

March and April are some of the best times to race, and although I’m likely going to be unprepared for some of the events, there are still lots of events this season. I know once I get over this flu, I’ll head back out on the trails and get my cardio back up.  Besides, I’ll get to have fun and do some fun, shorter events instead  

There is nothing wrong with adjusting your schedule and getting back in line with your training progress… especially if you just keep moving forward. 

I should at this point mention that we hadn’t had them overnight but had taken them to our fair share of Chucky Cheese adventures.  I should now mention that I was not nearly prepared for the carnage of the next few days

The first night, the 4 year old started complaining about an ear ache well past his bed time (and mine).  We managed to get him calmed down but he repeated this every 20 minutes or so  for half the night.  We called his parents half way through and were preparing for ye old emergency room if need be.  We were both happy that he finally slept for a solid 5 hours before being wide awake prior to my morning run.  Needless to say, I happily traded my morning run for confirmation from him that he was feeling much better!  Besides, I still had nap time right?

By noon we realized he needed to see the doctor because we were pretty sure he had pink eye.  We were able to get him in Friday afternoon (luckily the pediatrician is a family friend) where we confirmed pink eye and an ear infection.  After a long wait at two different pharmacies (the first didn’t have the prescribed eye drops), I was ready to call my own mother and let her know that I understand what a day in her life was like. 

Don’t get me wrong, we actually had a blast playing with toys, making them laugh, getting tattoos and teaching them to ride a motorcycle.  It was clearly a full time job with every spare second keeping them moving – and we often had to do so on limited sleep.  I didn’t make it out to a single workout (including my weekend long run), didn’t write any blogs, and only a limited tweet or two.  To be honest, I was just happy to find the few minutes to get a shower.

So now that I’m comfortably back in my own house, I already miss them and can’t wait to hang out with them again – but I came away with a new appreciation for parents and time management   For all you runners out there with kids – I take my hat off to you!  Wow, I now have some inkling how much exhausting work it is and am totally impressed.

Today’s guest blog post is by Chris Morales who goes by the online name, ThatRunninGuy.  He’s been running for over 25 years and has completed numerous 10K’s, 1/2 Marathon’s and Triathlons.  Chris now runs to raise money for the Heart & Stroke Foundation of Ontario.  Chris is online in two places:  his blog,

"Run, Christopher, Run!" 

That’s what my wife Sally says whenever I head out for a run which has been nearly every day now for the past 25 years.  But it didn’t start out that way.  For most of my life up to my mid-20′s I was sedentary. OK, I was a couch potato.  I wasn’t athletic in either grade school or high school although I did play squash in university.  Great workout but not running.

"You are well on your way to getting high blood pressure" was the diagnosis from my doctor after my annual physical at age 28.  It stunned me but I wasn’t surprised since I had a history of heart disease, stroke and high blood pressure in my immediate family.  Heck, my Dad had high blood pressure for years and ‘took pills’ to control it.

With 2 young kids I made the immediate decision to deal with it…and not through drugs.  I decided to run.  And my first run was not pretty!  Running…make that walking…at night so that nobody would see me was how I started.  Newbies, let me assure you that I was not a natural.  It took a long time…a really long time…before running became a habit.  And it took even longer before running became fun.   The transition came when I purchased my first pair of pair of pants 2" less than the previous ones.  Hmmm…"I like this".  I was hooked.  But it wasn’t until I stumbled through my first 10K that I became determined to become a real runner.

"Run, Christopher.  Run!"

10 K races were all the rage at that time and once I caught the racing bug I raced nearly every month.  I achieved my personal best of 42 minutes in my early 30′s within 3 years of starting to run.  I still have the finish line photo in my wallet.  Oh, and the T shirts.  I had quite the collection of race T shirts.  Oh, and the physical benefits:  down to a 32" waist, down ‘a lot of weight’ and down with the blood pressure reading.

For some reason the Marathon intimidated me and for years I stayed away from them.  I ran 1/2 marathons which were just starting to catch on back them and really liked that distance.  I still do.  But I shuddered every time I even briefly contemplated the dreaded marathon distance.  "I could never finish a marathon" became my mantra.  And sure enough that’s what happened when I entered my first marathon, The Unfinished Marathon.  I did everything wrong:  I didn’t train well, I was cocky, I started too fast, I figured I could tough it out.  Bad idea, stupid idea, dumb idea, wrong!  I made it to half distance before I dropped out with exhaustion and a bum knee.  It was a long, cold, silent ride back to the finish line in the pickup vehicle.  I did not like it one bit and the bitter taste of that unfinished marathon stuck with me for many, many years.

"Run Christopher, Run"

I loved my early morning runs.  While others slept I was out running.  It became my ‘alone time…my thinking time" and I grew to value it very much.  I ran everywhere I traveled, I ran on vacation, I ran in good weather and bad, in cold and snow.  I ran through divorce and job loss.  Some of my friends went for therapy, I went for a run.  Years later we laugh over a beer and wonder which was more effective.  I vote for running: physical and mental health in under an hour each day.

And then my Dad died.  I’d been very close to him over the final years of his fight with high blood pressure and heart disease.  I’d hoped that my example of successfully reducing my high blood pressure through running would have had an impact on him.  It didn’t and I was pissed!  Running in the wake of his passing saved my life.

"Run! Christopher, Run!"

My universe collided with my Dad’s passing:  Unfinished marathon business…anger…running…do something!  And I did.  Given my Jamaican heritage, I decided to finish my marathon business (Unfinished Business Finished) in Negril, Jamaica at the Reggae Marathon. I channeled my anger into my training…and I did it right this time.  I started fund raising for the Heart & Stroke Foundation to help with research and education around heart disease, high blood pressure and stroke.

That was three years ago and I’m blessed to have the support of my sons who have run with me in three races.

Thanks Sally for getting me to ‘run, Christopher, run."

Until next time…

ThatRunninGuy

©Chris Morales, February 1, 2012

 Saint Ralph – This is a fun movie that I really enjoy watching. The premise of this movie is that Ralph’s (a troublemaker in Catholic school) mother is in a coma, and is told that it would take a miracle for her to come out of it.  A running coach tells him that is would be a miracle to win the Boston Marathon…and Ralph believes that if he wins Boston, he will save his mother.

Run, Fatboy, Run – A comedy about running? yes, and one I found pretty enjoyable.  Don’t want to ruin too much of the movie, but let’s just point out that the only charity organization that can get him into a sold out marathon is “National Erectile Dysfunction Awareness.”  I think this movie also does a good job with encountering “the wall.”

Running on the Sun It’s hard to find a copy of this one, but my local library had one available.  This follows several athletes through the Badwater Marathon and you get to see a glimpse of their agony and triumph.  Pretty amazing and will make you want to run an ultra   BTW, this gives new meaning to the phrase “toenails are for sissies”!

Running The Sahara Three guys run from one coast of Africa to the other – across the Sahara!  This was on one of the movie channels and was awe-inspiring.  I love the part where they are running across pure desert and right up to the pyramids – WOW!  Probably some will disagree with me, but I was fascinated with the journey.  Also, produced and narrated by Matt Damon.

Ultramarathon Man: 50 Marathons – 50 States – 50 Days OK, hear me out on this one.  Whatever you think about Dean, it’s one of those movies that is inspiring and gets people saying “I can do that.”  This will make you want to run a marathon!  Well worth a watch and bonus points if you show it to a non-runner (and get them to run )