Run Like a Kid: How to Become a Better Runner in 30 Days Series

#21 Run Like a Kid

SNAPSHOT

"Young people think outside the box, because they don't know there is a box. Their minds haven't been programmed to say no that's not possible." George Lucas

DIGGING DEEPER

The opportunity to raise four children that are drastically different in personality and interests has taught me so much about people and the world around us. To see these personalities grow up from day one to now almost 17 (son has made that almost point very clear), has grown me as a runner and person. With freedom children/teens observe and dare for rewards.

FREEDOM

Many children display freedom and independence from societal norms.

Watch children run. Often, they run fast as if they will never run out of energy. Children understand tangents. Instead of making wide turns or going with the racing crowd, they may take the shortest route possible. They understand how to train: using sprints, intervals, and rest at just the right points within the run. We could do well playing with running (fartlek workout) as they do.

OBSERVE

Children look around while they run, noticing the world around them. There is abundance and wonder surrounding us. Have you stopped to stare at a sunrise, lately? Do you see figures/shapes in the clouds? Do you wonder and ask questions?

DARING

On Sunday as I watched swimmers from age 6-18 power through water (a liquid wall) with limited air, I marvel at their courage and drive. You too are courageous and daring when you toe the start line of a new race. You too can believe in accomplishing the difficult.

REWARDS

Children love rewards. As a lover of games, children are quick to participate because of the chance to be the winner. Rarely do you get children’s interest without declaring what is at the end of the road, the purpose of the journey, the reward. Have you designed your running routes to involve rewards and locations of interest?

Does your box have windows and doors?

Do you, as a runner, live within others’ expectations?

What unnecessary boundaries within your training and racing have you set? Can you explore new training theories? What race have you ruled out that you need to find courage to attempt?

• Consider a 10 day training week instead of 7 day.

• Consider less mileage or more mileage.

• Consider sprint workouts (not in cold air).

• Consider running without bio feedback (no watch).

• Consider racing in an open or masters track meet.

Dare to run like a kid!

SOLUTION

BE FREE, Run FREE

Read a favorite ADK Sports article of mine about KIDS AND RUNNING

Minnesota Play: How to Become a Better Runner in 30 Days

#18 Minnesota Play & Sub Zero Update

SNAPSHOT

The Polar Vortex only happens once a generation and Minnesotans know how to wait it out and then get right back into weekend play.

DIGGING DEEPER

It is all over the TV, newspaper, and news feeds, the Polar Vortex’s crazy temperatures and wind chills. This past month I have been studying World Geography and been more aware of the Polar freezing temperatures. Having those temps in Minnesota has been a surprise to me. I can imagine North Dakota having low wind chills, but Minnesota shouldn’t get that cold. A New York friend commented that it was time for me to move back to NY. You have had good snow lately but there is much to miss in Minnesota, as there is in New York also (Adirondack Mountains!).

I guess the novelty has kept my spirits high. It also helped that our FIRST, yes first, real snowfall of the season came on Sunday night, 3 days ago. A good friend, native Minnesotan, says this is just a crazy odd winter.

The four days off school, the first being a teachers workshop and rest from the cold weather, has added to the adventure. The first day I squished a YMCA membership sign up errand in between swim practice drop off and pick up. The thought of four children/teens and me stuck in a house for days without not a chance of activity was the driving force to explore our local Y.

How truly glad I am for the role of the YMCA in local communities. Our daily adventures there this week have kept this mom/runner sane and the kids super happy! Normally when I can’t run because of weather or bad roads, I can ski instead. But when even skiing is not an option, I either have to run steps in my house or find a way to be active somewhere else. And since the kids would not last long running steps and with the school buildings all closed, this active family needed the Y for this Polar Vortex.

I remember my first Y membership in Moline, IL. It was just after my second child’s birth and I saw a TV commercial. Even though my husband and I had so little money (and I mean so very little money), it became a priority for me. It was my first time to be working out since with my college running team. I quickly found the classes to release my emotional and mental strain of being a new mom. It saved me, as a mom, day after day.

And so when we move to Horseheads, NY, I quickly connected with the local Y and got way into a true kickboxing class. If the teacher had eaten a generous meal the night before, we were in for a very difficult workout. But I love challenges, so I would give my absolute all. It also was a time in my life that I had strains at home and the act of hitting something without hurting anyone helped for me to work through my frustrations and leave the class ready to be kinder.

The next Y came with our move to Niskayuna, NY (Albany area). The nearest, most family-friendly Y was in Clifton Park and it became our new home away from home. For 8 years I stepped through the entrance doors three times a day with participation in running groups, kid’s classes/swim team, and coaching in the evenings.

An image that can be found on the SSYMCA walls

Yet life still made its next twist and turn and landed us in Minnesota. For a year and a half, the family and I spent our active time within nature throughout our community, running outdoors on trails, kayaking, swimming, nature walking, boating, sledding, ice skating, and Nordic skiing. Well, until like I said before, the Polar Vortex sent us into the welcoming arms of our local Y. And so the story of the Y’s impact in our life will continue. I huge thanks to all those that keep the core of our community growing, active, and together through working at our local YMCAs.

Brrr…

Another thanks to our furnace. It is not a person or group of people but I am sure thankful that it has not given up on the demand of keeping us warm and safe. With wind chills in the -50s at night and the actual temps during the days (with the sun shining) at -30 degrees, I feared the loss of heat in our home. These days have shown me the value of a comfortable and safe home to dwell in and come home to.

And Minnesotans are certainly good at hunkering down, being patient, and entertaining themselves (incredible talent in crafting and woodworking, often displayed at craft fairs and farmer’s markets throughout the year) while they wait for the fierce cold to move on. You must know too that Minnesota in the summer can reach 100 degrees and with very high humidity.

These Minnesotans are flexible and find ways to enjoy all the normal Minnesota temps and outdoor activities. I find it funny that it is NORMAL to leave your boat, camper, snowmobile, ice house, and regular trailer parked throughout your yard. Minnesotans love the outdoors and love to play. Friday afternoons everyone leaves town to go north to play, winter or summer. And don’t you dare plan anything on the fishing opener weekend or hunting season, everyone will be gone with plans to play with family.

SOLUTION

Minnesotans haven’t complained about the Polar Vortex, just made funny jokes and found ways to wait out the frigid temperatures. Thanks Minnesota, for your kind and patient culture.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

When to Stop Running: How to Become a Better Runner in 30 Days

#15 When to Stop Running

SNAPSHOT

Choosing a right turn or left turn on our running route is quite easy but deciding when you should not run at all is mentally exhausting.

DIGGING DEEPER

After 17 years of running training, I have found a few road blocks causing me to stay inside, cross train, and seek help. I have also spent many a mornings or afternoons either making up excuses or wishing away real reasons I could not run. So I hope my experiences will help you the next time you hit a road block or low motivation.

RED LIGHT

STOP RUNNING WHEN

Increased Pain While Running - If a pain gets worse while you are running, STOP. Stretch the surrounding areas and then try again for a few steps. If the pain is still worsening, call for a ride home. (Caution a several mile walk home may end up extend your recovery time.)

Limping While Walking - Mailbox test. If you can’t walk to your mailbox without pain or a limp then you can’t run. Doesn’t count if you just got off the sofa, warm up a bit by moving around the house before preforming this test.

Past Injury Symptoms Reoccur - Take the day off and do your rehab routine. Hopefully an extra day of rest and PT exercises will stop the possible injury before it becomes a problem.

Sickness Below the Neck - NO RUNNING! Seriously don’t even think about it.

Swelling - No running, swelling is a hint from the body that something is not right and your body is trying to heal. Patience please.

Signs of Heat Exhaustion, Heat Stroke, Frostbite - When the temperatures are extreme, prepare for the situation and be alert watching for symptoms.

Overtraining - Know by heart the symptoms of overtraining and watch out for them in yourself and your training partners.

Thunder or Lightning - Not worth the risk! Find shelter!

YELLOW LIGHT

BE CAUTIOUS WHEN

Mild Sickness Above the Neck - Easy light running can help a clogged nose or little headache.

HIGH Level of Emotional Stress - Easy running only. Be careful to not train hard during high emotional periods of your life. Your immune system is responsible for fighting sickness, when during a chronically stressful period there is less communication within the immune system and therefore less healing in the body.

You’re Not Ready - Whether it be low fitness level or the injury recovery stages, there are fitness/strengthening levels to achieve before taking the next step. Be patient and allow fitness adaptations and strengthening to occur before attempting the next challenging. Build a solid foundation so you don’t topple over later.

Dark Sky - Don’t run in the dark unless with a headlamp, safety vest, and training partners.

Snow - Slow down and watch where you step! Enjoy the beauty and peaceful surroundings.

GREEN LIGHT

START RUNNING WHEN

Life Responsibility Obstacles - Babysitter cancelation, child meltdown, alarm clock malfunction, way to much to do in the first hour of the day, work meeting that you never thought would end. Well, make the best of the situation, strategize, and find a solution. If you absolutely can’t make your running schedule, cross train and get your heart rate as high as if you had run..

2 Left Shoes - Everyone has done it, bought two left running shoes to the trailhead or YMCA and left with a frown. (Tip- Always stash an extra pair of older running shoes in your trunk.)

OUT of Time - If you only have 30 minutes to start, do, and finish a run. Great! Go for it. Make it a short but awesome run!

Boring - Alrighty, first boring is an attitude not circumstances. Second, freedom! You have so much freedom, whether it be taking a left or right on your running route, or your speed, elevation, and amount of time on a treadmill. Shake up the routine. I bet you can find fun.

Rain - Wow, a workout and a shower all in one! I love to run in the rain. It is refreshing and reinvigorating. Take the next chance you can to run in the rain, puddle jumping and all!

Too Tired - Run anyways and then go to bed earlier.

SOLUTION

STOP RUNNING - Admit when you are injured

BE CAUTIOUS - Watch for warning signs

START RUNNING - Plan ahead and be flexible in order to overcome obstacles and excuses

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Shelly is not giving medical advice. Just sharing from her own personal experiences. Please consult a doctor for all medical advice.

Running Shoes Part Two: How to Become a Better Runner in 30 Days

#12 Running Shoes Part Two

SNAPSHOT

Running shoes questions for kids, injuries, outside of running, and for the serious runners.

DIGGING DEEPER

KIDS RUNNING

What if my kids like to run in Crocs?

Yes, my ten-year-old headed to track practice in Crocs one day.  I didn’t mind too much, as I want her to grow strong foot and ankle muscles.  However, once she moves to running on the roads and for more than a mile, I want her in a more traditional running shoe, for safety and to reduce the shock of a high number of foot strikes on hard ground.

When should I buy running shoes for my child?

I remember my first pair of "real" running shoes boughten at the Fort Collins running shoe store for my 9th grade cross country team season. They were so white and cushiony.  My dad actually expected those shoes to last me for a few years, not the 3-6 months life span that happened. I knew the $60 (in 1994) was not in his tight budget but he was so kind to splurge for me. I can remember everything about that visit to the store. 

When your child is running consistently, either daily or on a running team, they need shoes dedicated to running only.  Be sensitive to comfort and not so much to cost, within reason, when selecting shoes. Help the runner to understand that the look of the shoes will not matter, leave the trendy styles and colors for regular shoes. Running shoes should look like running shoes.  Replace them every 6 months and check often to see if they are too small.  

When the runner is standing, there should be half a thumbnail space in front between foot and tip of the shoe.  Watch our for growth spurts and get right to the store.  However, don't buy shoes that are two sizes too big, trying to save money.  Falling and being injured from running in misfitted shoes will not be worth the money you were hoping to save.

Why should I NOT give my kids spikes at a young age?

Spikes allow the body to grip the ground and increase the force from of your foot and calf.  Children's muscles may not be ready to have the force that spikes create on the calves.  Let them get the benefit of spikes once they are over 12 years of age.  When you do introduce spikes into training and racing, do it gradually and with caution. 

FOOT INJURY

What if you battle with Plantar Fasciitis?

I feel your pain and sorrow.  After two long bouts of PF, I have found the keys to keeping me on my feet and adding up the miles.  Each of us is unique and will benefit from different solutions.  The best way to get back to running and stay running when battling PF is to try all the tricks and see which ones your body responds well with.  

It seems there are 100 ways to prevent or heal PF. After going through them all, these are my personal solutions: "foam" roll the bottom of my feet, foam roll and stretch calves, deep tissue massage calves, Fit Flop shoes and sandals (90% of my shoe wearing), custom orthotics during every run and race, being aware that I am susceptible to PF. These are my keys to happy feet.  You will have your own set of solutions. 

OUTSIDE OF RUNNING

Why should I ONLY use my running shoes for running and NOT my strength class at the Y?

Your feet make a pattern in the shoes.  Each activity that you do with your shoes on makes different patterns. Your running shoes need to keep your running pattern in them so that you have optimal support while running.  Let your used running shoes be your go to for your favorite Y strength class. Wearing your running shoes for other activities can lead to injury.

What type of shoes to wear when not running?

NOT flat unsupportive FLIP FLOPS!  Please select your regular shoes carefully.  Your choices will impact your training and injuries, your feet and calves could suffer. Invest in high quality supportive shoes that will last many years.  

I personally like the brands Born and Fit Flops.  Each season I buy one pair that is more trendy and wear them a majority of the time.  This winter I loved my black Mary Janes.  Last summer by black glitter sandals were perfect for the pool or an evening out.  Or my brown leather heels, low and high black boots, and brown clogs fill in all my other ensembles. If you love wearing flip flops in the summer, check out the Fit-flop flip flops that are so pretty and supportive you could wear them on your flight across the country.

FOR THE SERIOUS RUNNERS

What are spikes or flats?

In high school, I raced in spikes when on the mud filled cross-country courses.  More often now I race in flats since I am on roads.  Flats are lightweight shoes that can really impact your 5K finish time.  Since they are lighter weight than your regular training shoes it takes less energy to move the leg forward resulting in a greater race speed. Spikes are light weight shoes with metal spikes that protrude out of the sole, creating more grip.

I suggest flats for runners that are trying to break the 21-minute or faster 5K mark.  For runners finishing after the 21-minute mark, focus on other more important elements that can affect your finish time.

Flats and spikes should be replaced after about 1 year or about 75 racing miles.  

I also use flats when doing speed work on the track. They allow me to flex my foot more and get a better push off before my foot leaves the ground. In addition, my flats get me psychologically ready to race.

After my race warm-up, I slip on my flats on and am ready to race.

I caution runners when using them for 1/2 marathon and above distance races. Unless your body is accustomed to the lower amount of support and lower heel drop, the shoes could cause added stress while racing the long distances.

What running socks to wear?

May I introduce you to the socks that I want to wear even when not running.  I love them!! My favorite are Feetures Ultra-thin running socks.  I have many and have given many to others.  They come in a pair that has one sock shaped for your left foot and other another sock for your right foot.  They make my feet happy!  

Also some runners like a warmer wool sock in the winter and a thinner sock in the summer to reduce blisters.

What should I do with wet running shoes?

Newspaper!  Stuff the inside of your wet shoes with newspaper.  Twenty-four hours later pull out the wet newspaper and your shoes will be dry!

SOLUTION

Happy Feet, Fast Feet!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runners Need Sleep: How to Become a Better Runner in 30 Days

#10 Runners Need Sleep

SNAPSHOT

I need SLEEP. You NEED sleep. Runners need sleep.

DIGGING DEEPER

The more miles, the more sleep I need. The more intensity while covering the miles, the more I need sleep.

I sleep at minimum 8 hours a night, if not running. If regularly training at 30-40 miles a week, I require 9 hours. When I am running over 50 miles a week, 10 hours is a must.

At bedtime, my completely dark bedroom is 55-60 degrees, with a white noise machine drowning out any extra night time noises. I wear a heavy duty eye mask and use lots of pillows. An alarm is set on my phone about once a week, to reduce the risk of arriving late for a training run. My phone’s notifications are set on Do Not Disturb until 8 am. And my family knows to not wake me.

I am the odd one. I know. I learned young that the amount and quality of sleep I acquire is unusual.

In high school, I didn’t wake a minute too early. No time for beauty prepping, I was a natural girl with my attention focused on being a healthy, faster runner.

In college, I would close the textbooks in time for 8-9 hours of sleep.

While raising babies, I suffered. And suffered. Four times over. I rank sleepless nights up there with toilet training and parking lots as my top three reasons I am not doing that again.

Overtraining was not the reason for a deep slump in race performance in my 30’s, it was the late nights up trying to complete my long list of tasks before the next day piled on more. Who was I kidding, I couldn’t do everything and be there for everyone. My low hours of sleep resulted in under-recovery, setting me up for failure.

Unlike what seems to be the norm of 6 hours of sleep a night, I CAN NOT OPERATE on only 6 hours. I will be a mess. I get sick within 1 or 2 nights. I get angry and frustrated. It is not pretty.

Waking up before 6am is reserved for only absolutely necessary situations. I mean really necessary.

I once attempted to become a coffee drinker, it was to reduce my chocolate intake (I know, funny haha). I failed within a week. Turns out a cup of coffee in the early morning keeps my eyelids wide open at midnight.

So this full night of sleep thing is a must. NO chance to escape the wrath of less sleep. I HAVE TO SLEEP.

I used to hide my need for sleep, thinking that it made me look lazy. If I remarked about only getting 8 hours of sleep and not my last needed 9th hour, the princess and pea tale echoed through heads. Ashamed, I would worry that I was not strong enough to conquer tiredness. What kind of supermom, superwoman am I that I need so much more sleep than others?

Many lessons later and a book filled with research, I see I am not so odd. I am actually healthy because of my dedication to sleep. Why We Sleep by Matthew Walker, PhD, Director of UC Berkeley’s Center for Human Sleep Science, lays out the science behind sleep and the body. This is must read for everyone. I will say it again. Please read this book! In fact, it is so important to me that it is apart of my son’s biology curriculum. You spend a quarter to a third of your life sleeping, know why your body demands it.

Here are a few of my takeaways from this book. Please don’t stop learning about sleep after reading the following quotes and my list for you. The book explains the research so well and it can change your life and your running. Become an expert sleeper!

Quotes from Why We Sleep by Matthew Walker PhD:

“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”

“Too little sleep swells concentration of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction.”

“Tragically, one person dies in a traffic accident every hour in the United States due to a fatigue-related error. It is disquieting to learn that vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.”

“There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and DETRIMENTALLY impaired when we don’t get enough).”

From a study in Edina, Minnesota in which the school’s start time was changed to about one hour later in the morning, the high school students yielded a higher SAT score, “investing in delaying school start times-allowing students more sleep and better alignment with their unchangeable biological rhythms- returned a net SAT profit of 212 points.” Sleep equals better brain function and memory. Not just for teens but for ALL AGES.

“When your children finally reach their mid-twenties and your car insurance premium drops, you can thank sleep for the savings.”

My list for you:

• SAY NO to Caffeine. If you can’t, then realize you have an addiction to take care of.

• SERIOUSLY stop using your computer and phone after 7 pm. Change your routines in order to accomplish this.

• Wake up without an alarm clock, if you can’t do that on most mornings, you are NOT getting enough sleep.

• Stop using the MAKEUP SLEEP method. It doesn’t work. You can’t makeup sleep!

• Driving while not getting enough routine night sleep hours is VERY DANGEROUS.

• The first hour and last hour of your sleep are very important. Cutting one hour off is so much worse than you realize. Each hour of your sleep has a purpose. Your brain completes certain tasks each hour, each one vital.

• Californians in the Western Time Zone have it much easier when it comes to tempting TV shows (like football games) that are broadcasted earlier in their day versus the Easter Time Zone that requires you to stay up way past your bedtime in order to see the final play or scene.

• Let your children and teens sleep.

• Sleep is not just for the growing years, it is vital for your health also.

• Know the basics of sleep, NREM, REM, circadian rhythm, melatonin, sleep pressure (one of my new favorite terms to express my feeling of tiredness)

• If you take a sleep aid or melatonin to fall asleep, you need to read this book to understand the choice you are making.

• All these choices affect you as a runner and person. Choose to train as a well-rested runner.

• FYI - This book is available in audio format also!

  
  This list is long and can feel overwhelming, however, the first step in change is knowledge. Request the book from your local library or download an audio version (the author actually prefers for you to listen to it while falling asleep) and understand more about your brain and sleep.

Take one step at a time progressing towards being a healthy, knowledgeable sleeper. Prioritize sleep and turn in early (for you) tonight, it just might change your life tomorrow.

SOLUTION

If you think that you can sleep only 6 hours and that be enough, think again…..

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Additional Link to Teens and Sleep Article