Lots of people get started with running with a little push from their friends. They may have been inspired, encouraged, or perhaps even dared by friends or family members to start running and enter their first road race. Yes, having a running partner is a great way to stay motivated, boost your performance, and bond with your friends. But before you start training with a friend or family member, it's good to talk about it and make sure you're on the same page to avoid hurt feelings or uncomfortable situations down the road. Here are some guidelines: Discuss your running goals. If you both hope to run all or most of your training runs and the race together, you should have similar goals. Whether your goal is to simply complete the race or run it under a certain time, you should talk about goals in advance, so there are no surprises later. Knowing your goals will also help you decide on a training plan. Decide how much you'll train together. Discuss the training plan and decide how realistic it is for you to get together for runs. Maybe you'll decide to run together 2-3 times a week, or just do your long runs with each other. Establish ground rules. It's good to set up rules, such as whether you can listen to music while running with each other or if you'll always run together, even if one person feels better than the other. If you're running with a close friend or family member and you're worried about potential conflicts, you may want to establish ground rules such as no criticizing, no blaming, or ignoring. Be open to changes. Once you get into your training, you may need to adjust your initial training and race goals, based on your progress. If you and your friend's goals no longer match up, discuss how to modify your training and race plans. More: Tips for Running With Buddies originally appeared on About.com Running & Jogging on Thursday, January 26th, 2012 at 09:02:11. Permalink | Comment | Email this
Some people are hesitant to start running because they're worried about getting injured. The good news is that most running injuries are preventable. Follow these steps to keep yourself healthy and comfortable. - Get the right running shoes. Be sure that your shoes aren't worn out and that you have the right model for your foot type and running style. The wrong shoe can actually aggravate existing problems, causing pain in your feet, legs, knees or hips. Wearing shoes that have lost their cushioning may also lead to injury. Go to a specialty running shop where you can be properly fitted for running shoes, and replace your running shoes every 350-500 miles.
- Avoid the "terrible too's". Many running injuries are a result of overtraining: too much intensity, too many miles, too soon. It's important to use a gradual approach when adding mileage or intensity to your training. Don't increase your weekly mileage by more than 10% each week. If you're adding speed, don't make a big increase in distance at the same time.
- Do regular strength-training. Some running injuries, especially knee and hip-related problems, are caused because of muscle weaknesses or imbalances. Doing core and lower body exercises two times a week can help keep injuries at bay.
Get more ways to prevent running injuries. More: When Should I Run Through Pain? 10 Common Running Mistakes Running Injury Prevention Tools 8 Rules for Speed Training3 Simple Steps for Running Injury Prevention originally appeared on About.com Running & Jogging on Wednesday, January 25th, 2012 at 15:13:17. Permalink | Comment | Email this
Whenever I'm stressed out or just in a lousy mood, I feel the need to go for a run. If that doesn't work, I'll watch or read something funny. So this list of funny running quotes and other running humor sort of combines my two favorite stress relievers. Check them out if you're also feeling stressed or grumpy. De-Stress With Running Humor originally appeared on About.com Running & Jogging on Monday, January 23rd, 2012 at 12:45:46. Permalink | Comment | Email this
I was talking to a runner this weekend who told me that, after several months of running, her feet are a mess. "I have two black toenails, blisters on top of blisters on my toes. Do you think my running shoes are too small?" she asked. Without even looking at her running shoes, I could guess that they were too small. But when I checked to see how much room she had in her toebox, sure enough, her toes were jammed right up to the front of her shoe. Some runners don't realize that they're wearing running shoes that are actually too small for them. Your running shoes should be 1/2 to a full size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toebox. If they're too small, it could lead to black toenails, blisters, or numbness. When you're shopping for running shoes, make sure the salesperson measures your feet. This may seem like an unnecessary step if you stopped growing years ago, but your feet size can change, even as an adult. Your feet may actually be bigger due to fallen arches or pregnancy. You may even have two different size feet, so it's important to get both feet measured. If you're wondering if your current running shoes fit properly, check the location of your big toe. If it's pushed right up against the front of the shoe, they're too small. Another easy way to check the fit is to remove the shoe's insert and stand on it. If any part of your toes are hanging over the end of the insert, your running shoes are too small. Go up at least a half size next time. More: Are Your Running Shoes Too Small? originally appeared on About.com Running & Jogging on Sunday, January 22nd, 2012 at 15:33:50. Permalink | Comment | Email this
We finally got our first snowstorm of the winter here in my area and, after a pretty mild winter, I have to say that I was excited to go for a run in the snow this morning. If you're a little apprehensive about running when there's snow on the ground, try some of these tips for running on snow: Use ice grippers. Yaktrax Ice Grippers offer traction and confidence for winter running. They slip right over your running shoes, without adding any weight. The spikeless coils provide a solid, predictable grip so you don't slip or slide. Try snowshoeing. Mix things up and try a different type of workout with a pair of snowshoes. If you can run, you can snowshoe. Many places that rent skiis also rent snowshoes, so you can try them out and see if you like snowshoeing before making an investment. Put screws on your running shoes for traction. Running & Jogging Forum member Allen has a great solution for running on the snow or ice. He secures hex-head screws on the soles of a pair of running shoes. Check out his YouTube video on how to make your own ice/snow running shoes. Get a pair of trail running shoes. If you do a lot of snow running, you may want to think about buying trail running shoes, which are somewhat water-proof and will give you a little more traction in the snow. Best Men's Trail Running Shoes
Best Women's Trail Running Shoes More: Tips for Running on Snow originally appeared on About.com Running & Jogging on Saturday, January 21st, 2012 at 15:53:39. Permalink | Comment | Email this
As a running coach and writer, I get a lot of questions about running. Sometimes, people already know the answer to their running questions before they even ask the question -- but they basically want to hear confirmation from another runner. But then there are other questions that people, even experienced runners, consider to be real stumpers. So here are answers to some running questions that leave runners scratching their heads. Baffling Running Questions Answered originally appeared on About.com Running & Jogging on Wednesday, January 18th, 2012 at 08:46:51. Permalink | Comment | Email this
After you've spent a long day at work, it can be tough to get motivated to go for a run or hit the gym. But you can try to keep yourself motivated by creating some running inspiration in your cubical, office, or other workspace. Here are some ideas: Decorate your workspace with running memorabilia. Post a bib number from a race or hang some of your finishers' medals. Or, put a picture of yourself from your best race on your desk, for a confidence boost. Post quotes about running. Running quotes are a great way to boost your motivation. You may want to post a new quote every week, depending on what you're training for or how you're feeling that week. Get inspired by other runners online. There are tons of online running forums, like the one on this site, where you can exchange information and support with other runners. Of course, just make sure you don't spend all day on your computer talking about running. (I want you to get motivated, but I also want you to keep your job!) More Running Motivation: Stay Up To Date: Subscribe to my free newsletter and follow me on Twitter or Facebook.
Get Running Inspiration at Work originally appeared on About.com Running & Jogging on Wednesday, January 18th, 2012 at 07:32:17. Permalink | Comment | Email this
Starting a running routine seemed like a good idea around January 1, but now's about the time when some new runners (or former runners trying to get back into it) start to lose some steam. If you're suffering from a lack of motivation, here are some ideas to get you excited about running again: Find a running buddy. Having someone to run with makes running more fun and will keep you on track because you'll have a commitment to each other. (No one wants to flake out on their running partner for a 7 a.m. run!) Get tips on how to find running partners. Mix it up. Running the same route (or treadmill) at the same pace all the time will get boring. Shake up your routine and try to do an interval workout or hill workout once a week. Cross-training once or twice will also help prevent boredom and prevent injuries. Reward yourself. When you reach a goal (big or small), treat yourself to some new running gear, massage, or other gift as a reward for your hard work. The reward will make you feel energized, and reinforce your commitment to your training. Just remember not to use food as a reward, if one of your goals is to lose weight! More: Tips for Staying Motivated originally appeared on About.com Running & Jogging on Monday, January 16th, 2012 at 16:41:48. Permalink | Comment | Email this
If you run regularly, it's a good idea to invest in some technical running clothes. Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dri-Fit, wick moisture away from your skin, so you'll stay dry and comfortable during your runs. However, technical running clothes are not cheap. In today's economy, you're probably looking for ways to make everything stretch, including your running clothes. Follow these tips on how to make your running clothes last longer. - Don't put your running clothes in the dryer.
Allow your technical running clothes to air dry. Putting them in the dryer will reduce the effectiveness of the sweat-wicking technology. - Stick to cold water.
Wash your running clothes in cold -- not warm or hot -- water. Never dry clean technical fabrics. - Wash with a technical wear detergent.
Use a special detergent formulated for technical wear, such as WIN High Performance Sport detergent, to remove embedded sweat odor. Those types of detergents will not degrade sweat-wicking or water-repellent properties. Get more tips on how to care for your technical running clothes. More: How to Take Care of Your Running Clothes originally appeared on About.com Running & Jogging on Saturday, January 14th, 2012 at 12:12:53. Permalink | Comment | Email this
If you're trying to lose weight, it's important that you know your daily calorie needs. One of the reasons many of us struggle to lose stubborn pounds is that we overestimate how many calories we need each day. On top of that, we also underestimate how many calories we consume throughout the day. You can use this Daily Caloric Expenditure calculator to determine how many calories you actually need each day. Once you have that number, you need to create a deficit -- either by dieting or exercise -- of approximately 500 calories per day to lose a pound a week. To make sure you're staying on track, use a food database or calorie calculator to find out how many calories are in the foods and beverages you're consuming. You may want to keep a food journal to write down what you're eating and drinking. Not only will you be able to see, at a glance, how many calories you're taking in, but knowing you have to account for every calorie will also make you think twice before eating when you're not really hungry. Some runners use their training journals to also track their calories. Related: Weight Loss Help: How Many Calories Do You Need? originally appeared on About.com Running & Jogging on Thursday, January 12th, 2012 at 10:22:08. Permalink | Comment | Email this
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