#Indy Runners

28 posts

Board Members Spotlight – Mark Nickerson

Member Spotlight

What is your current Board Position? Secretary

How long have you been running and how long have you been a member of Indy Runners? In high school in Connecticut, we HAD to do after-school activities. One winter semester I chose ‘winter running’. I’d like to say that I have been running ever since, but I have not. But that taught me that I could do what I thought was a weird summer activity at any time in any weather. In my 30s I started to do 5K races with work mates, but my race training started the week before the race. Not ideal. In my 40s and 50s, I got more serious about running. In my late 50s I joined a training program and a running club for the first time, which rank among my better life decisions. What took me so long!!??

Are you originally from the Indianapolis Area? I grew up in Connecticut and New York. We left New York after 9/11 for a job in Peoria where we lived for 19 years. We moved to Indy in May 2021 and love it!

Do you listen to anything while running? If so, what? Music is an important part of my life, and I have dozens of running-specific playlists for my runs. Favorite genres are indie rock, post-punk, new wave, afrobeat and prog rock.

What is your favorite distance/race? Over the last several years, the half marathon has become my favorite race distance. It’s far enough to be a serious commitment, but I’m not wiped out for days. Last year I did back-to-back weekend races, and both went really well!

What do you enjoy most about Indy Runners? I really like the people, the community, the training programs and the number of weekly club runs. I learned late in life that using these opportunities kept me accountable and disciplined but has also increased my love of the sport.

Do you have any goals for the upcoming year? I have signed up for four half marathons (so far) for this year and may also do an Olympic Triathlon.

When did you begin running and why? The ‘why’ is that running also allows me to eat the foods that I love to be honest and helps me to be healthier.

What is your favorite running motto/mantra? That “I am lucky enough to be able to do this. Relax and enjoy it.”

What advice would you give to beginning runners? Be curious and keep learning about running.

What is your favorite running book/movie? I read Runners World magazine and can easily go down internet rabbit holes when I geek out on running information and practices.

Tell us a little bit about yourself outside of running? My wife Jeanne and I have two married daughters (One in Indy and the other in Peoria), and an amazing grandson.

What is your prerace routine? Pre-race and Long Run routine is the same: Fresh pasta the night before. Breakfast is a 20 oz. cup of coffee and a bowl of cereal with added flax, chia and hemp seeds. I drink some kombucha and kefir. It may sound like a lot, but I know what works for me, and I can’t run without something in my stomach.

What might club members find surprising about you? That I really love cats, and I do volunteer work at a cat shelter.

2020 Erika Wells Memorial Scholarship Co-Winner Jaliaya Molett

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2020 marks the fifth year in a row that Indy Runners has awarded the Erika Wells Memorial Scholarship. Traditionally two $500 scholarships are given to local high school graduates whose lives have been positively impacted by the sport of running. This year we added an additional $500 scholarship to a deserving candidate thanks to a gift from Dr. Michael Helms and the support of Indy Runners members. The three winners are Jane Hirschman from North Central High School, Jaliaya Molett from Charles A Tindley Accelerated High School, and William Hackler from Franklin Central High School.

Erika Wells, who the scholarship is named after, was a beloved member of Indy Runners who passed away in October 2016. Her dedication to service, personal growth, and social engagement was unparalleled, and she embodied Indy Runners’ belief in the transformative power of running as part of a healthy lifestyle and a way to unify a community. The Erika Wells Memorial Scholarship is awarded to high school seniors who exemplify these characteristics.

**Jaliaya Molett (Charles A Tindley Accelerated)**

Jaliaya Molett was a four year varsity member of Charles A. Tindley’s track and field team, and several other athletic teams. She was also a National Honor Society Member and highly active in other school clubs and activities. She graduated with a 3.5 GPA and is currently attending Prairie View A&M University.

Each scholarship applicant was asked to submit an essay on how they came to love running, what the sport of running means to them, or how they believe running will impact their future. We are happy to share Jaliaya’s essay below.

My name is Jaliaya Molett I am a Senior at Charles A. Tindley Accelerated School located in Indianapolis,Indiana. I hold a GPA of 3.5, ranked 3 of 56 for the Class of 2020. I am a 5 sport athlete; Track and Field, Cross Country, Basketball, Cheer leading, and Soccer but Track and Field is where my heart is. I just play other sports to stay in shape on my off season and I just happen to be good at them too.
I have been running track since I was 7 years old. I currently run the 300 Hurdles during my High School season and the 400 Hurdles during the summertime for Indiana Storm Track Club. I also run the 100 Hurdles, the open 400 meters, and Long Jump. I have an all-around good experience with all the sprints and mid-distance since I started running but these are my main events. I have a goal to one day run in college at the collegiate level hopeful for Prairie View A&M University.
I came to love running because it is the most natural way in which I could clear my mind. I feel at peace knowing that my only task is to get to that finish line and have fun doing it. It wasn’t always about winning too me. I adored the way in which we as athletes are brought together. Running in different meets to me is just a way to bring people closer and to unity different skills from different athletes together along with bringing different cultures together. It’s not all about competing against one another but being able to better your skills along with helping others do the same. I do believe that running has the ability to create a global community by being blind to discrimination which can cause a huge impact on anyone’s future along with mine. Where every athlete feels comfortable competing against one another and not having to worry about being judged on where they come from. Only because running has the ability to blinding people to other regions, races, and sexual preferences do to the fact that we are not here on the race of what ethnic group is better than another but here to enjoy are selves and showcase are talents.

Remember, if you know a deserving young candidate for the 2021 Erika Wells Memorial Scholarship, encourage them to apply this upcoming winter/spring. To be notified when applications open, please email GivingBack@IndyRunners.org.

2020 Erika Wells Memorial Scholarship Co-Winner William Hackler

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Erika Wells, who the scholarship is named after, was a beloved member of Indy Runners who passed away in October 2016. Her dedication to service, personal growth, and social engagement was unparalleled, and she embodied Indy Runners’ belief in the transformative power of running as part of a healthy lifestyle and a way to unify a community. The Erika Wells Scholarship is awarded to high school graduates who exemplify these characteristics.

**William Hackler (Franklin Central High School)**

William Hackler was a varsity member of both the Franklin Central cross country and track and field teams. He was also a member of the National Honor Society and was involved in several other school activities. He graduated with a GPA of 4.203 and is currently attending Purdue University.

Each scholarship applicant was asked to write and submit an essay on how they came to love running, what the sport of running means to them, or how they believe running will impact their future. We are happy to share William’s essay below.

I started running my junior year of high school. I was a soccer player at heart, having played it for more than ten years, so leaving the sport that I knew like the back of my hand was one of the hardest decisions that I have ever made.I knew that I have always had a talent for running. With a lot of hard thought, I decided to join the cross country and track teams at Franklin Central. I was very shy and found it hard to connect with some of the runners on the team. I had joined the cross country team just two days before the soccer tryouts, so I missed almost all of the summer conditioning for cross country. The team was very connected and I felt out of place. It took me a couple of weeks to feel comfortable with the team and to really start buying in to what it had to offer. Once I did, I instantly fell in love with the sport. I was always working as hard as I could to improve my times and work my way up the food chain.
In a little over a year, I dropped my time from a 17:52 down to a 16:18 for the 5k. While doing this I helped our team claim Sectional and Regional titles in 2019, while also receiving All-Sectional and Regional Honors for both my Junior and Senior years. In addition, I received All-Marion County Honors and helped our team win the first Marion County Championship in school history in 2019. Deciding to run was one of the best decisions that I have ever made and it has taught me many life lessons, as well as provided me with amazing role models and friends that I can call my brothers. The biggest lesson that I have learned is no matter what, you can always do better than your best. This lesson has helped me become a much better runner and student. This lesson has allowed me to stay focused in school and allowed me to achieve a 4.203 GPA out of 4.0 and receive First Team Academic All-State Honors.
Running will always be a part of me now. Unfortunately, my senior track season got canceled due to the coronavirus, but I have been doing additional training and participating in online time trials. I will continue to try to improve my times in hopes of walking on at Purdue University in the fall. This has been a goal of mine ever since I started running and I plan to do everything in my power to achieve this goal. No matter what happens, I will never lose my passion for running and will continue to train everyday like it is my last.

In addition to William’s essay, here is a short thank you video he sent us!

2020 Erika Wells Memorial Scholarship Co-Winner Jane Hirschman

Running Running Club Uncategorized

2020 marks the fifth year in a row that Indy Runners has awarded the Erika Wells Memorial Scholarship. Traditionally two $500 scholarships are given to local high school graduates whose lives have been positively impacted by the sport of running. This year we added an additional $500 scholarship to a deserving candidate thanks to the support of Indy Runners members and a gift from Dr. Michael Helms. The three winners are Jane Hirschman from North Central High School, Jaliaya Molett from Charles A Tindley Accelerated High School, and William Hackler from Franklin Central High School.

**Jane Hirschman (North Central High School)**

Jane Hirschman was a varsity member of the North Central Panthers cross country and track and field teams. She was also a National Honor Society member and highly active in several school clubs and activities. She graduated with a 5.26 GPA and is currently attending Bowdoin College.

When my parents gave me the options of running or swimming to get in exercise after third grade, I begrudgingly chose running, only because swimming seemed too difficult. Little did I know what I was in for. I joined the middle school cross country team in fourth grade, by far the slowest on the team. Yet I kept showing up. Somehow as the years ticked by, I became faster and soon ran the school record for the
2400.
Due to my success in middle school, I felt encouraged me to run cross country my freshman year of high school. However, I was mainly running to earn a gym credit. This decision was one of the greatest decisions I have made so far in my life. High school is where I have fallen in love with running. I have come to appreciate every aspect of the sport. The long runs before the sun rises when you only can hear your
breathing. The cross country camp hill repeats where every time you get to the top you think you can’t do another and yet somehow you do. Endless laps on the track where with each lap you feel increasingly more accomplished. I love it all: the good, bad, and ugly. Every single bit of it.
Not only have I fallen in love with the running, it has also given me a second family, a second home. I could never have accomplished what I have done without my team and coaches. Running has a unique ability to be both an individual and team sport. Because of this, I have celebrated both the highs and the lows with my team. We’ve seen each other at both our bests and worsts. Through it all, my team and
coaches have been there for me. I could not have imagined my high school years without the dedication and support I have received from my running community.
Running has led me down paths I never thought I would have experienced. I have found myself doing 400 meter repeats in a hotel hallway when I was unable to go outside. I’ve spent my summers waking up at 5:30 am to go to cross country practice when all I’ve wanted to do is sleep. I’ve gotten covered in mud from races and had to tape my spikes on to make sure that they wouldn’t get pulled off. And yet in spite, or maybe even because of all the crazy things I’ve done, running is where my heart is. Never did my 9 year old self think that I would be going on to run in college, yet somehow here I am. More excited than ever to put in the miles and miles that will be full of joy. Through it all, all the adversity, joy, and challenges I face in my life, I know that running will always be there for me.

Virtual Courses of the Week: 5k & 10k

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Recently, if you are an avid road racer, you’ve probably had to scramble to come up with a virtual race course (or two) due to the pandemic. And if you have run a few already, you might be getting bored of the same old route. If that sounds like you – or if you are just looking for a fun new course to run – here are my 5k and 10k course recommendations this week. I really like both courses. I hope that going somewhere different with a set course might help you feel like your run was a little bit closer to the “real” race experience.

Indy Runners Rocky Ripple 5k (Segment available on Strava & Garmin Connect)

https://www.plotaroute.com/route/1110709?units=miles

This is an extended version of a tempo loop that my friend Jordan Kyle showed me a while back. The first mile is really fast and will get you into a good rhythm. There is a little hill that you have to deal with twice before you make your way onto the Canal Towpath, but overall it’s a really fast and fun course. To get a detailed course profile, click on the link provided under the map above.

Indy Runners Bulldog 10k (Segment available on Strava & Garmin Connect)

https://www.plotaroute.com/route/1110906?units=miles

This course includes the Rocky Ripple 5k – so if you use Strava and Garmin Connect you can get extra segment credit. This is a nice run on Butler’s campus where you will love me on mile 2 and hate me on mile 5. I’ve only jogged this course but plan on racing it as a fitness check this Friday. Quick note: the finish listed on the map above is slightly different than the segments on Strava and Garmin Connect. Click on the link under the map to get more detailed information on the route.

I’m hoping to make this a regular thing, so if you have any route suggestions send them my way in the comments and they might make it into the next blog post. If you end up running one of my routes let me know what you think!

How to Dress for Winter Training Success

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Deciding what to wear while running and walking in an Indianapolis winter isn’t an easy task. Negative wind chills at the beginning of the week can easily shift to sixty degrees and sunny by the end of the week. One thing that won’t shift, however, is the date of that Spring race you signed up for in November. I mean, who wants to train on a treadmill every day until the end of March? This blog post is going to help you make sure you have the perfect running or walking outfit to tackle the fickle Indiana weather all season.

Dress for “Adjusted” Temperature.

The first thing you want to think about when deciding what to wear before a run or walk is the “adjusted” workout temperature. When you run or walk, your body is going to heat up, and your outfit needs to be suited to deal with this change comfortably. Try to dress for a temperature that is 15-20 degrees warmer than it actually is outside. I look at the “Feels like” temperature on my weather app (which takes factors like windchill and humidity into account) and go from there. Everyone responds to temperature changes differently, so it may take multiple trials to figure out what is right for you. Start out by making the 15-20 degree adjustment, which is pretty reliable, and then make further changes as you see fit. Also, keep in mind how strenuous your run or walk will be. A leisurely jog or walk may not require as extreme an adjustment to the actual outside temperature as a fast-paced interval workout will.

Choose the right Base Layer.

A good base layer uses special synthetic fabric (and not cotton) and weaving technology to help wick (pull away) moisture away from your skin to aid in the evaporation of sweat. These are durable shirts that will never fade and will benefit you in hot or cold conditions. The most underrated winter base layer in my opinion is the wind boxer shown above. It’s a great piece for men and women, but to the guys out there: if it’s cold enough, you will wish you had a pair, trust me. 😉

The Mid Layer helps regulate body temperature.

The mid layer helps regulate your body temperature by directing body heat back into your body and by stopping cold air from passing through to your body. They often feature specially placed vents, fleece-lined panels, and, in some cases, protective wind and rain shields. Many thermal layers contain special pockets to hold personal items like phones and keys. For the majority of the winter season, you can easily get by with just a base layer and a mid layer.

Top it off with an Outer Protection Shell.

The outer protection shell is most beneficial in poor winter conditions. Its function is to protect you from rain, sleet, ice, snow, wind, and more. There are a variety of options available depending on the level of protection you require. There is a variety of apparel items, from vests to jackets, available to provide you with the protection you need on any given day.

Don’t forget your head and hands.

Having a good running hat and pair of gloves is crucial for making it through the winter. There are a variety of different options and thicknesses to fit what you are looking for. If your hands are super cold all the time, then I suggest a mitten. If being able to use your phone is important, there are now a lot of options that allow you to use a touch screen without taking off your gloves. I personally run with a glove-mitten hybrid so that I have the option of a mitten but can switch to a glove when my hands get warm. On the really cold days a balaclava or neck gaiter are crucial to protect your face against the elements. It’s best to try on different options and think about when you will use them. A good hat and pair of gloves can get you through several winters.

Hopefully this blog post gave you a good idea of how to tackle difficult winter training days. Investing in a good winter wardrobe will not only help you train like a champ this winter, but for several winters to come. Best of luck with your training. If you liked this post next time you see me say balaclava and I will take that as a thank you!

Five Mental Tips for Race Day Success

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Ever hear the phrase, “running/walking is 90% mental”? While that may be a bit of hyperbole, there is a lot of truth to the saying. Having a strong mental game on race day can be the difference between cashing in and crapping out on months of hard work and preparation.

Sport psychologists encourage relaxation and visualization during an event. Physiologically relaxed muscles are more fluid, react more quickly, and burn less energy. Relaxed bodies have lower blood lactate levels and allow for greater mental concentration. On the opposite end, when you are experiencing fear and stress, the body becomes tense and tight. Blood flow is directed to the brain, making it harder for the body to perform. Referenced from “Running Within” Jerry Lynch

The following five tips will help you relax and visualize your way to Race Day success!

Tip 1: Breath

There is no consensus on what the best breathing pattern is. I have personally found it helpful to keep my breathing under control as much as possible. If you can be thoughtful about each breathe, it will go a long way; staying relaxed will bring in enough oxygen while also relaxing your mind and body. You can even take this a step further by visualizing clean air circulating through the body with each inhalation, and toxins, stress, and negativity being released with each exhalation.

Tip 2: Body & Face

Remember: staying relaxed and under control is the name of the game. To do that you need to identify and eliminate areas of tension in the body and face. Aim for having loosely cupped hands, relaxed arms, dropped and relaxed shoulders, and a gentle anterior tilt of the head. You also want to relax your face. I typically visualize one of Salvador Dali’s clocks and try to make my face as close to that as possible.

Tip 3: Words

Develop positive mantras and be relentlessly optimistic. I remind myself over and over about all the hard work I have put in and how ready I am. But that is just me. Everyone runs or walks a race for different reasons. Whatever your reason, lean into that! And give yourself plenty of reminders when things are getting tough. I have also found that putting a smile on my face from time to time really helps a lot. After all, this is supposed to be fun!

Tip 4: Images

Using visual images can really help during challenging parts of a race. I typically like to think back to a time when a workout or race went really well and how great I felt. Putting my mind into that positive space helps me will it into existence again. I also like to imagine myself at the moment I cross the finish line and the joy I will feel when I’m done running and my goals have been met. Again, this is just me; mantras should be personal. Find what images motivate you and use them.

Tip 5: Handling Bad Patches

There are several coping strategies that help with handling bad patches during a race. I personally like to break the race into small, manageable chunks – the next mile marker, the next street corner, etc. Focus all your efforts on making it to whatever spot you have picked out in your mind. When you reach the spot you targeted, then choose another and repeat. Other successful tactics include quickening your pace for short bouts of 50-100 meters to change things up, or focusing on your running form to make sure you are maintaining good running posture.

Now that you have the keys to the castle, you should be ready to crush it on race day! If you think I missed anything feel free to share in the comments any strategies that work for you. I also love hearing success stories, so let me know if any of these tips work out for you. Fare well! I wish you the best of luck in your upcoming events!

CNO Financial Group Indianapolis Monumental Marathon & Half Marathon Course Changes 2019

Running Running Club

The 12th annual CNO Financial Group Indianapolis Monumental Marathon, Half Marathon & 5K is less than three weeks away! Since the marathon was first run in 2008, it has grown to be one of the 15 largest in the country. It is popular in part because it consistently offers great running weather and a fast course. As both the Half and Full marathon races have grown in size, small tweaks have been made to the courses to make sure participants continue to have experiences matching the high standards that they expect. The 2019 race features four such changes: two each to the Half and Full marathon courses. Without further ado, here is a breakdown of the new CNO Financial Group Indianapolis Monumental Marathon & Half Marathon courses.

Half AND Full Marathon Change:

The first course change affects both the Half and Full marathons between miles 3 and 4. As participants head north on Alabama from New York, instead of turning right on Michigan Street, as was done last year, runners will now pass Michigan and go 1 block farther to North Street, turn right, and head towards Mass Ave. I doubt anyone will really notice this minor change. My impression is that this change adds a little more of a straight away and a slightly easier transition onto Mass Ave.–all good things for fast running!

Half Marathon Change Only:

For the Half Marathon ONLY, between miles 9 and 10, participants heading south on Talbott Street will reach 30th Street and, instead of turning right like in previous years, continue south to turn right on Mapleton Trace toward Meridian. This appears to be a pretty minor change to the course. If anything, it avoids the new Red Line for an extra block and a half. I anticipate this change will be inconsequential.

Full Marathon Change Only:

On the Full marathon course ONLY, as participants approach mile 13, instead of continuing north on College to 66th Street and turning left, they will turn left onto 64th Street and take that to Park Avenue. When marathoners reach Park, they will turn right and head north one block to Riverview Dr. where they will rejoin the traditional course route. This is also a minor change to the previous course. Turning off of College a couple blocks earlier than in previous years will help avoid any potential conflicts with the Red Line turn-around point on 66th Street. I actually run this section pretty frequently and think that, considering the Red Line, this is a very good change and will not negatively impact anyone’s performance.

These are all the course changes for the 2019 CNO Financial Group Indianapolis Monumental Marathon & Half Marathon. If you’ve run or walked either race in the past, the rest of the course is going to be just as fantastic as you remember! If this is your first time participating, then you can view both the entire Half and Full marathon course maps by clicking on this link: Be Monumental Course Map. Good luck to everyone! And make sure to come by the Indy Runners cheer tent post-race. Rumor has it we will be serving breakfast burritos! 😉

Runners Strength: 3 Exercises To Help You Have Less Injuries And Finish Strong

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You love to run, right? But this whole strength training as a runner thing is a bit confusing, you don’t want it to interfere with your run plan or know what exercises you should be doing.

The good news is not only is adding strength training make you a stronger, less injury prone and faster runner, but you can add it to your weekly plan without throwing a hitch your run game!

MINDSET CHECK: Strength training is not cross-training it is just apart of your training as a runner and an athlete

Why is Strength Training important:

What does the Research say:

Effects of Heavy & Explosive Strength Training on Endurance Performance

Increase economy (ease of running)
Increase lactate threshold
Decrease or delayed fatigue
Increase max strength & speed
Improved endurance performance
Increase rate of force development (measure of explosive strength)

Strength Training reduced sports injuries to less than 1/3 and overuse injuries could almost be halved

Strength Training on Performance in Endurance Athletes

Improved velocity at VO2 max
Power output at VO2 max
Maximal anerobic running test velocity

KEY TAKEAWAY: VO2 max is the measure of the maximal amount of oxygen a person can use during intense exercise, so its basically a measurement of your body’s ability to use oxygen ie taken more oxygen and deliver to muscles

So let’s put this all together and give you 3 really easy to implement exercises you can do anywhere! You can also easily add them to your easy pace days. If you are currently in training season you will be good to add these as well! Remember the heavy and explosive strength training benefits above? It is recommended you implement a program like that after racing system and go from there.

Our power muscles the glutes, the cheeks, the peaches, etc whatever you want to call them need alot of attention in most runners so the three exercises below focus on increasing strength and stability there. Adding them to your routine will get you on the road to running easier, faster, and with less nagging aches or pain. Some focus can also help you to hit that PR in your next race!

KEY TAKEAWAY: This series of exercises are perfect for easy run days. If you need to begin without resistance thats ok, 3 sets of 15 with or without using resistance band

These are just a starting point to adding more targeted runners strength exercises into your run plan. The idea is to begin targeted strengthening program that includes free weights, barbell, kettlebells, etc that can be used throughout the year with different adjustments based on your run/walk or training schedule. Stronger hips to keep you on the pavement = a happy and faster runner!

Research excerpt from PT management for endurance runners

Featured Photo by Victor Freitas from Pexels

Dr Latisha Williams @runforlifeindy, is a new member of Indy Runners, loves helping others, has been a physical therapist since 2007, RRCA Certified Run Coach and Owner of Run For Life Performance & Physical Therapy

How To Avoid 3 Common Running Injuries

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You love to run, but you hate admitting you may have an injury, especially if you’ve gone to the doctor and heard the dreaded words… just STOP running for awhile.

The fact is that 27-70% of recreational runners experience a running injury during a training year. For a lot of people running is medicine, it helps keep the crazy away, decrease stress, push yourself to heights you never thought you could! So how do we help prevent all of our hard marathon or race training going out the window by having to sit out due to injury?

Do any of these sound like you?

Runner/Walker #1: I’ve been noticing some pain around or under your kneecap that has slowly become annoying after runs, you shake it off at first but now the front of your knee has been bothering you more and more over the last weeks

Runner/Walker #2: You’ve decided to up your running and train for a half or full marathon or you haven’t been as consistent with your running and you up the mileage… but now you’ve began to notice some tenderness on the outside of lower leg that as you get warmed up it goes away and then after your done it comes back

Runner/Walker #3: Ok, you are starting to up your training intensity and miles (yippee for hill repeats, track workouts or increasing your mileage) but have been waking up with sharp pain on bottom of foot especially near your heel. After walking a bit its better. It’s been a few weeks now and its starting to be a bear getting more painful with prolonged standing, getting up after sitting a bit or climbing stairs

Let’s take a look at these 3 common running related injuries, what they are and ways to help prevent them.

Runner’s Knee (Runner #1)

Definition: knee cap not moving as it should, cause rubbing, irritation and lead to grinding down of cartilage

Causes: potentially weak quads, poor foot mechanics, tight ITB

How To Decrease Risk: Strengthen quadriceps and gluts, no big jumps in training mileage, proper stretching post run for hamstrings and quads

Shin Splints (MTSS) (Runner #2)

Definition: muscle most affected is tibalis anterior which goes from your knee down to your ankle. Pain is located at lower leg next to shin bone. Another important distinction is to rule-out compartment syndrome or stress fracture which are a lot more serious so another set of eyes are key for pain in this area

Causes: overuse injury: characterized by the “Too’s: training too hard, too fast or too long, also running downhill, old footwear

How To Decrease Risk: recognize tenderness in shin early and don’t try to power through, that can result in creating microtears and longer recovery

No big jumps in training load, keep track of mileage on footwear (general guidelines new shoes every 250-300 miles) and also think about having several pairs of running shoes to rotate

Plantar Fasciitis (Runner #3)

Definition: symptoms of stabbing pain or dull ache across bottom of foot, can normally pinpoint a real aggravated area near your heel; usually worst pain in the morning; small microtears of tendons and ligaments that run along the bottom of foot, name implies inflammation but alot of times you won’t see “swelling or inflammation”

Causes: overuse, won’t be any specific event that occurred, increased training (are you seeing a theme here..),

How To Decrease Risk: Good running form, strength training and proper shoes! No surprise here strengthening foot and big toe, foot alignment and footwear check, adequate warm-up prior to running. Also here’s a quick video of my favorite ways to revive tired and achy feet!

Let’s face it, we are runners and at some point an ache, pain or injury will occur! That’s just the nature of the beast! But taking steps to help decrease risk and recognize when you should seek outside help can keep you on the pavement, happy and crushing goals!

Don’t let a running injury take you out! Listen to your body and don’t wait to get checked out if you do start having nagging aches and pains. Happy Running!

Getting Down to Business.

Running Running Club

There are few things worse than finding yourself still in line for a port-a-potty when the gun goes off at the start of your race. Here are a few tips to help keep the lines moving so you can get moving.

Get Down to Business. When you arrive at the race site, scope out the port-a-potty situation. Often times, you’ll find more than one bank of pots with varying wait times. Cue up and do your business before everyone else has the same idea.

Line Up . You’ve likely seen a wide variety of lines form outside a row of port-a-potties. Some with one line per porta. Some separated by gender. Some with a single line feeding dozens of stalls. Some with just a blob of people waiting with no real order.

One of the more efficient options is to create one line for every   4-5 potties. Think zones or sections. This will reduce the steps (and time) needed to get to the next available porta, yet prevent you from getting stuck in line behind ‘that guy’.

Get ready. Get set. Go.  When you’re nearing the front of the line, pay attention. Get to a stopping place in your conversation, scan your section of potties and be ready to move when you see a door beginning to open.

The person before you will be polite and hold the door open for you, saving valuable seconds. Repay the favor and hold the door as you exit.

They’re made for one thing: pottying.  Port-a-potties are not changing rooms, phone booths or … well, whatever othere use just popped in your mind. Really, who wants to hang out in there any longer than necessary!?

Although lines are more common before a race, there are often runners and spectators in need of the facilities after the race – often urgently. As a side note, if the units aren’t in constant use (i.e., no line), put the seat down. This will help ventilate the unit and minimize the odor.

Participants Get Priority.  It takes a lot of people to put on a race, including volunteers and spectators and we get that they’ve all been drinking coffee since way before dawn. As much as possible, please allow runners and walkers to take priority in the line, especially if you can hear the National Anthem playing in the distance.

Lock the Door Behind You. Yes, this may cost you a few seconds, but the fright resulting from facing a stranger with your running tights around your ankles will cost you much more time.

If you find yourself in need of a pit stop during the race, look for port-a-potties along the course – often located near aid stations. Please avoid using lawns or alleyways, as tempting as they may seem.   It’s rude, not to mention unsanitary.

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As Shalane has shown, it is possible to go fast…

View Video: https://www.youtube.com/watch?v=t131MwydJlc

Author’s Note: the porta does NOT double as a trash receptacle. Banana peels, gel packs, and car keys should not find their way into the bowl. Think about the poor person who has to fish those items out before the bio waste can be dealt with.

Why the Long Run (or Walk)? Or a distance athlete walks into a bar…

Running Running Club

For as long as I have been a distance athlete, I’ve done a long run once a week. My first long runs were six grueling miles on the country roads of Bloomington, Indiana as a high school cross country athlete. Nowadays, I can log up to 30 miles during a long run if I’m training for an ultra event. And although it’s practically a distance running cliche, I believe the long run is the most important run of the week.

What is a long run? Why is it so important? What’s going on under the hood, so to speak? And what is up with this bar and where is the bartender? I will try to shed some light on the former three questions, but you’re on your own with the last one. What exactly is a long run and what you are getting out of it?

Author’s note: While I am using the term “long run” throughout this post, please note that the same training guidelines and physiological concepts apply if you are a distance walker and not a runner! Get after it!

What is a “long run”?

The short answer: it’s the longest run of the week. Shocking, I know. The distance and duration will vary depending on the race you’re training for. If you are training for a half marathon, your long run will be less than someone’s who is training for a marathon. In order to facilitate the necessary physiological changes for performing well at longer distances (i.e. full- and half-marathons), the total time of a long run should be more than 90-105 minutes regardless of pace.

Why are “long runs” important? And what’s going on under the hood?

Energy Efficiency: Running long distances improves your body’s ability to store glycogen (energy in the form of stored carbohydrates), handle glycogen depletion (when your body starts to run low on fuel), manage muscle fatigue, and use fat in conjunction with glycogen as energy.
Muscle Adaptation: During your long run, the cells that make up your muscles increase in size by adding more fibers (the parts that contract) and mitochondria (the parts of the cells that use oxygen to generate energy). There is also an increase in enzymes–which ultimately increases the rate at which delivered oxygen can be used to create energy. And finally, more capillaries become active within exercising muscles, delivering oxygen to and removing waste from them more efficiently.
Running Economy: Simply put, running long increases your body’s ability to utilize oxygen more efficiently.
Aerobic Capacity: Most runners, especially new runners, are greatly held back by their lack of aerobic capacity (a measure of efficiency, as described above). The biggest gains you can make in overall performance come with increasing aerobic capacity, and running long is one of the best ways to do that.
Mental Toughness: News Flash — When running long distances, there is likely some amount of discomfort that you have to manage. If this hasn’t been your experience, I would suggest maybe running farther or faster. Anyway, the more you run long the better you will be at handling the discomfort–emotionally and physically.
Specificity of Training: This means that the system you stress is the system that improves. So basically, if you are training for a long distance race, you are going to get the most benefit from running long distances. Micheal Jordan didn’t become a great basketball player by riding a bike!

Final Thoughts and A Word of Warning

So now that I’ve unlocked all the mysteries behind the long run (or walk), you’re ready to get out there and go for as long as you can the next chance you get, right? Unfortunately, it doesn’t quite work like that. To minimize your risk of injury, you need to build up your long run over time and in a responsible manner. That means that if the longest you’ve ever run is 6 miles, it’s probably not a good idea to go out for 16 miles tomorrow. A good training program (especially for newer runners) will increase your long run duration over the course of a training cycle (e.g. 12-16 weeks for a half- or full-marathon) and typically have 1 recovery week per month where the distance of your long run is decreased.

I hope that this information has helped you better understand why it is beneficial to incorporate a long run or walk into your training and what you are getting out of it. If you think I got something wrong or left something out, be sure to let me know in the comments. Also, if you liked this blog post, next time you see me out in the real world shout “Mitochondria!” so I know you read the whole thing!