Thursday April 28, 2011
One of the most common issues I hear about from beginner runners is general shin pain, also known as shin splints. They often kick in after you've been running for a month or two, just as you are getting into a running groove. Here are some tips on how to avoid shin splints and keep running.
Don't increase your mileage too quickly. Shin splints are considered an overuse injury because they usually occur when a runner (especially a beginner runner) increases their mileage or intensity too quickly and does not allow for recovery time. Stick to the 10 percent rule when training -- don't increase your mileage or intensity by more than 10 percent each week.
Wear the right running shoes. Wearing the wrong shoes may also lead to shin splints, so check your shoes to see if you might need more stability or cushioning. Get advice from an expert at a running specialty store to make sure you're wearing the right running shoes for your foot and gait. Also, make sure you replace your running shoes every 300-400 miles.
Do heel raises and toe raises. Doing simple exercises such as heel raises and toe raises can help strengthen your calf and shin muscles, to help prevent shin pain.
More Tips for Preventing Shin Splints
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Wednesday April 27, 2011
The lottery results for the 2011 New York City Marathon were announced today and lottery entrants can check the New York Road Runners website to see whether or not they got in. If you entered the lottery and got rejected, don't feel bad - you're in good company. Only about 1 in 6 entrants make it. Although the 2011 NYC Marathon (which takes place Sunday, November 6) will have a field of more than 40,000, the majority of the spots will go to those who guaranteed their entries through various means.
So what if you really had your heart set on running New York? If you're speedy, and you've met their qualifying times in a half marathon or marathon, you can get a guaranteed entry as long as you enter by April 30.
Like many other major marathons, you can also get a number by raising money for one of the more than 200 official charitable partners.
Although the New York City Marathon is the biggest and most well-known marathon in the U.S., there are plenty of other options if you're looking to run a fall marathon. Check out this list top fall U.S. marathons.
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Wednesday April 27, 2011
Some people start running with the hope that the pounds will quickly start melting away as they're pounding the pavement. It's a reasonable assumption - running burns a lot of calories (an average of about 100 calories per mile), so you would think that would lead to weight loss.
However, some new runners find that they don't lose weight or they lose a few pounds and then hit a weight loss wall. What's going on? There's no simple answer here because there could be a few things happening.
It could be you're eating more calories than you need. Even if you're running, if you aren't burning more calories than you're consuming, you're not going to see a difference on the scale. You may be hungrier than you were before you started running, and you're eating more calories than you realize. Try spreading out your calories throughout the day into 5 or 6 small meals so you don't get ravenous and overeat. And make sure you're snacking on healthy foods, like fruits and veggies, not junk food, which can trigger hunger.
You may also need to switch up your running routine a little because your body is not as challenged as when you first started running. If you always run the same distance and pace, try increasing the distance of at least one of your weekly runs and incorporating speed intervals in one run. You can start adding speed by warming up for a mile and then running at a faster pace (breathing heavy but still in control) for a minute and then recovering at an easy pace for a minute. Continue with this pattern for two miles. When that gets too easy, you could always increase the time of your speed intervals or do hill repeats instead.
Another explanation is that you're building more muscle mass, which is denser than fat. So while your weight stays the same, your body fat percentage has decreased and you're more toned than you were before. Try to pay attention to how you're feeling overall, and use measurements other than weight, such as inches lost or how your clothes fit, to mark your progress.
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Tuesday April 26, 2011
Now that the weather is finally getting warmer in my area and I'm wearing shorts and short sleeves for my runs, I need to get back in the habit of applying sunscreen before runs. Although it's not summer yet, you can still get a bad sunburn when running in the spring. Follow these tips to make sure you're protecting your skin:
Choose the right sunscreen. Use a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.
Don't skip sunscreen for short runs. You can get a sunburn in as little as 10-15 minutes, so a short run means you still need sunscreen.
Reapply after two hours. Sunscreen starts to lose effectiveness at about the two-hour mark, or even sooner if you're sweating heavily, so you'll need to reapply if you're doing a long run or race. Carry a small tube of sunscreen or a one-use sunscreen wipe in your pocket, so that you can reapply it to your face, neck and arms as you run.
Get more tips for protecting your skin from the sun.
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