That's Fit

That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2012 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/Ditching the Shoes: Is Running Barefoot the New Fitness Trend?http://www.thatsfit.com/2011/04/25/ditching-the-shoes-is-running-barefoot-the-new-fitness-trend/http://www.thatsfit.com/2011/04/25/ditching-the-shoes-is-running-barefoot-the-new-fitness-trend/http://www.thatsfit.com/2011/04/25/ditching-the-shoes-is-running-barefoot-the-new-fitness-trend/#commentsFiled under: Fitness, Running

By Neal M. Blitz, D.P.M., F.A.C.F.A.S.

Getty Images

The Barefoot Runners Society has proclaimed May 1, 2011 as the Inaugural "International Barefoot Running Day." With the increasing awareness of barefoot running, it is likely that you will encounter someone running without his or her sneakers and they may even be wearing the nicely designed specialty T-shirt.

Experienced barefoot runners are passionate about the movement. Simple searches on the Internet reveal numerous people telling their stories. Some runners claim that they run "without effort" after tossing their shoes aside. Others describe a connection to the ground and earth that didn't exist prior. Previously injured runners tout how running barefoot may have cured long-standing foot problems. Some run marathons barefoot.

What's obvious is that barefoot runners describe an overwhelming positive experience. They are not selling you something but their personal account -- and I believe a powerful message. The negative stories are few and far between and only seem to revolve around early stages of running without 'protection.' There has yet to be a barefoot running tragedy.

Visit HuffPost Health to read the pros and cons of embarking on this shoeless fitness trend.

Permalink | Email this | Comments

]]>runningrunning barefootrunning without sneakerssneakersThat's Fit EditorsMon, 25 Apr 2011 12:31:00 EST3,000 Teens to Run L.A. Marathon This Weekendhttp://www.thatsfit.com/2011/03/18/3-000-teens-to-run-l-a-marathon-this-weekend/http://www.thatsfit.com/2011/03/18/3-000-teens-to-run-l-a-marathon-this-weekend/http://www.thatsfit.com/2011/03/18/3-000-teens-to-run-l-a-marathon-this-weekend/#commentsFiled under: Fitness, Running

Marathon Getty

When high school teacher Harry Shabazian finished his first L.A. Marathon 1986, felt personally transformed by the experience. He then challenged his East Los Angeles students who were in trouble or headed for it, to train with him for the next year and change their lives too. These young people, labeled misfits and under-achievers, not only finished that race, but also finished high school and went on to college and jobs.

The following year, two other teachers, Eric Spears and Paul Trapani, joined Harry, and Students Run L.A. (SRLA) was born.

Since then, 500 teachers and 3,000 students from 170 schools and community programs throughout Los Angeles have joined in each year, making this the largest group of teens in the U.S. to train for and complete the challenging goal of running 26.2 miles.

Spears told us that he is amazed with the growth of the program. "I'm still stunned at how many kids want to do this and how dedicated the leaders are. This kind of number makes a statement in L.A. -- a city where things have to be big to get noticed."

And noticed they do.

Running in a sea of lime-green shirts this Sunday, the 3,000 SRLA runners will make up 10 percent of the marathoners. With an average finish time of over six hours, Spears said it's not about getting to the finish line quickly, it's about getting there, period. "This gives them such a big sense of accomplishment. It's something many of them could never imagine doing, but they do it, and you know what? They feel so good. Teens don't get that kind of feeling very often."

The after-school program kicks-off in the fall every year and includes participation in community races throughout Los Angeles. Students in grades 7-12 start with a two to three mile run and gradually progress to a 5K, 10K, 15K, half marathon and an 18-mile run, which are intended to safely train them for the marathon distance on the 3rd Sunday of March each year.

But the students must earn the right to be there. Once they have completed the community races and turned in a valid physical, they are provided a training shirt and a pair of running shoes. If the student stays in the program and completes all the mandatory requirements he/she will then be eligible to run the marathon and receive a race day uniform.

One student, Ruben at Chatsworth High School in L.A. said, "Completing the marathon four times has taught me that when you feel like you cannot keep going, you are always going to find a little bit more hidden inside you if you just push yourself."

On average, 99 percent of the students who start the marathon finish the full 26.2 mile course. But if you ask the kids, the finish line is really just the beginning.

Marta from the Academy for Academic Excellence in L.A. said, "SRLA has given me remarkable opportunities, wonderful support, friends for life, and a chance to prove myself. Indeed, SRLA has been one of the most powerful sources of inspiration over the years. Finishing a marathon? I did that. Succeeding in college? I will do that."

More on Running

Permalink | Email this | Comments

]]>LA marathonLaMarathonmarathonsrlastudents run LAStudentsRunLateensteens run a marathonteens runningTeensRunAMarathonTeensRunningDeborah DunhamFri, 18 Mar 2011 13:00:00 ESTRunner's Gift Guidehttp://www.thatsfit.com/2010/11/26/runners-gift-guide/http://www.thatsfit.com/2010/11/26/runners-gift-guide/http://www.thatsfit.com/2010/11/26/runners-gift-guide/#commentsFiled under: Fitness, Reviews & Products, Running

Runners can be among the hardest fitness fans to shop for when it comes to the holidays. Those who run marathons (yours truly included), can be neurotic about the gear they'll workout, train and race in. So, where should you look when the runner you love tells you she'd like a long-sleeve top or when he has everything already? Go for a complete outfit (and then some)!

New Balance

New Balance N240 Socks ($11.99 for 2 pairs)
Stocking stuffers are hard to come by unless you're willing to shell out the cash for a new watch like the Polar FT80 that plans runners' strength and cardio workouts. Instead, choose smaller, never-goes-out-of-style items, such as a good pair of warm running socks like the New Balance N240 that are made with moisture-wicking fabric that keeps feet cool and dry during any activity. Stability Fit Arch Support and Hold technology provides gentle compressions to support the arch, relieving arch-related pain and discomfort.

Nike Element Half-Zip Running Top ($55)
For running tops, turn to Nike Element Half-Zip Running top. Made with Nike's signature Dri-FIT fabric, a soft, nylyon-spandex blend that wicks sweat away from the skin, you'll stay dry long after the first few miles are over. Mesh underarm vents allow for extra comfort while ergonomic seams keep runners from chafing. Those who face especially frigid temperatures will love the stand-up collar that provides extra warmth and protection. If you're worried about your favorite runner charging through the city streets in the darkness, there's reflective sections that make the runner more visible, too.

Rodale

"The Athlete's Palate Cookbook," ($25.99)
Does your runner already have everything? Impress him or her with the "The Athlete's Palate Cookbook". The full-color cookbook helps runners who are training hard to fuel up with tasty dishes instead of endless plates of pasta or odd tasting drinks, supplements and bars. Recipes from runner-chefs like Bobby Flay, Charlie Trotter, Cat Cora, Jacques Torres, Patricia Wells and Dan Barber can keep you full from breakfast through dinner and include meals for each phase of your training, racing and recovery period.

Nike

Nike Free XT, ($85)
A New Balance runner by heart, I love the Nike Free, a shoe that stimulates barefoot movement and gives runners a more full range of motion that increases muscle strength and reduces injuries. Based on the same lightweight and flexible design of the previous models; the Nike Free XT has been refined to help runners train smarter. And, unlike other barefoot running shoes, marathon runners don't have to worry about jamming their unsightly toes into each individual toe box.

Asics ARD Tight, ($75)
If you're training this winter, you'll need a pair of tights to keep the biting wind from overpowering your workout. These tights' Midweight ThermoCool fabric promotes temperature regulation and has lockdown ankle zippers ensure comfort. The zippers make it easy for runners to pull snow- or rain-soaked tights off without struggling. A security pocket in the back stores keys and ID while reflective strips keep runners out of harms way.

More Fit Gifts from That's Fit:
Guys
Gym Lovers
Yogis
At-Home Exercisers
Gadget Lovers

Permalink | Email this | Comments

]]>gifts for runnersholiday gift guidenike freerunnerrunningrunning giftsrunning socksAmber GreviskesFri, 26 Nov 2010 11:00:00 ESTObstacle Races: Are They Right for You?http://www.thatsfit.com/2010/11/16/obstacle-races-are-they-right-for-you/http://www.thatsfit.com/2010/11/16/obstacle-races-are-they-right-for-you/http://www.thatsfit.com/2010/11/16/obstacle-races-are-they-right-for-you/#commentsFiled under: Fitness, Interviews, Running

muddy buddy racer costume runner Courtesy of the Competitor Group

If you receive e-mails or mailings about races and running events, it's a good bet you've seen something about an obstacle race. These races have seen a huge boost in popularity in the last year or so with new events popping up all over the country. But what exactly is an obstacle course, and who is it for? To learn more about this recent trend, we spoke to the folks behind three obstacle races: Bob Babbitt, founder of the Columbia Muddy Buddy Series; Dan Clark (a.k.a. Nitro on "American Gladiators"), founder of Gladiator Rock'n Run; and Alex Yount, media relations manager for Warrior Dash.

Representatives from each race were in agreement as to the draw of obstacle races -- basically, people want a fun new challenge. They've done the 5K, 10K, half marathon and triathlon, and while they love taking part in these athletic events, they're seeking something that lets them "play" a little more but still pushes them physically.

What's involved in an obstacle race?
Obviously, each race has, you know, obstacles, but each has a slightly different format and its own special features.

Muddy Buddy: The race, which got its start in 1999 in San Diego with 250 teams, is one you do with a partner. "If you and I are partners, one of us starts out on a mountain bike and goes about a mile," Babbitt explained. "At the end of the mile, I leave the bike, and I have an obstacle, like a 25-foot inflatable thing with a cargo net up the front and a slide down the back. I do the obstacle and start running, and meanwhile, you're running to the same obstacle. You do it, grab the bike and ride by me. We rotate back and forth, running and riding for six miles. The last obstacle is a mud pit -- you wait for your buddy and go through the mud pit together and then hit the beer garden." The event has grown to 35,000-plus people in an 18-event series around the country, and there's also a mini-Muddy Buddy for kids.

Warrior Dash: The first Warrior Dash was held in the Midwest region in July 2009 and sold out with 2,000 participants. "On average, there are around 10,000 to 15,000 registered participants per race," said Yount. "There are a total of 10 locations for the 2010 schedule with a projected 35 races for the 2011 season."

Gladiator Rock'n' Run: The inaugural race will be held December 4 in Irvine, Calif., but it's a concept Clark has been thinking about for a while. Clark's tongue-in-cheek description of the race is "a fire-leaping, mud-slinging, spandex-clinging run from hell. With beer." It's a 5k with 14 obstacles, including "Hell's Hils," a series of 6-foot muddy hills, a bonus obstacle and a mystery nightmare obstacle.

Who are these races for?
In case you're wondering if you need to be in phenomenal shape just to cross the finish line, don't worry -- they're all designed with both the uber-fit and the less competitive in mind. And don't think for a second that these races are just for guys -- ladies are holding their own, with between around one-third to one-half of registered participants being female.

muddy buddy race photo Courtesy of the Competitor Group

Muddy Buddy: "We really pride ourselves on making these races doable for pretty much anybody. At the end of the day, you're only running about three miles and riding about three miles, one mile at a time. It's really fun -- most people wear costumes; nobody's too serious," said Babbitt. Originally, Babbitt envisioned the race as an outlet for the serious cross-trainers reading his publication, "Competitor Magazine." But he wanted to find a way to open it up to everybody, including those who'd never worn a race number before.

Warrior Dash: "From couch potatoes to novice runners, Warrior Dash truly is an event for everyone," Yount told us. "It is a day where participants get to challenge themselves, be active and get muddy. Participants tackle the course and then celebrate their accomplishments with beer, food and live music."

Gladiator: "You don't have to be the biggest or strongest or fastest or best -- you just have to do the best you can," said Clark, adding, "and that's the measure of an athlete."

Don't people get hurt?
One would think that, with all the challenges and obstacles, injuries would be inevitable. However, it hasn't been nearly as big a problem as you'd think, according to Babbitt's experience over the past decade or so with Muddy Buddy. "We've been -- knock on wood -- very fortunate that we haven't had a lot of injuries," said Babbitt. "There's the occasional sprained ankle, or someone will fall off a bike and tweak a collarbone or something like that, but most people are cautious and, at the same time, the course is so well marked. We tell people pre-event that if there's anything that's scary like a downhill, just get off the bike and run it down."

And if there is a problem, races like these tend to be properly staffed. "The safety of participants and spectators is the No. 1 priority for Warrior Dash," Yount explained. "A professional medical staff of paramedics has a strong presence at every Warrior Dash with representatives stationed throughout the course and festival area."

Does this sort of race appeal to you? If so, which of the above do you find to be more your style?

More on Running from That's Fit:
From Runner to Triathlete
Best Cruises to Run and Walk
Our Favorite Running Apps

Permalink | Email this | Comments

]]>5kgladiatormudmuddy buddyobstacle courseobstacle raceracerunwarrior dashKristen SeymourTue, 16 Nov 2010 14:00:00 ESTThe Best Cruises to Walk and Run!http://www.thatsfit.com/2010/11/01/the-best-cruises-to-walk-and-run/http://www.thatsfit.com/2010/11/01/the-best-cruises-to-walk-and-run/http://www.thatsfit.com/2010/11/01/the-best-cruises-to-walk-and-run/#commentsFiled under: Fitness, Fit Travel, Running

Jenny Hadfield, Great Alaskan Marathon Cruise

When you book a cruise, you could be playing Russian roulette with your waistline. It's tempting, after all, to shed your weight-conscious ways and live like a sloth, lounging for hours on shipboard decks and sipping and noshing your way through hundreds of extra calories a day. Unless, that is, you sign up for one of these unique running/walking cruises, which are open to all fitness levels:

Knock out a 5K: On December 16, Royal Caribbean will host a 5K in St. Maarten for passengers taking an Eastern Caribbean cruise on the Allure of the Seas, Royal Caribbean's newest ship. As a participant in the race, you'll get a T-shirt and be invited to the post-race party onboard. The week will also include group fun runs and lectures and seminars with athletes.

Take a week-long running/walking vacation: Climb aboard the Caribbean Princess for the Cruise to Run Caribbean Cruise from January 23-30, 2011. At each of the five port calls, you'll participate in organized events that vary in distances. In Tortola, for instance, you'll explore a four-mile course while the Antigua course covers eight miles. During the week, enjoy guest speakers, trivia games and cocktail parties.

Tackle a destination marathon: Want to log a marathon over a week's time? Check out the Caribbean Islands Marathon Cruise (Feb. 19-26, 2011) or the Great Alaskan Marathon Cruise (July 23-30, 2011) offered on Holland America's ms Eurodam and ms Westerdam, respectively. At each port call, you'll run or walk a certain distance so that by the end of the cruise, you'll have logged 26.2 miles. The marathon cruise week also includes clinics and strength training and flexibility sessions hosted by Jenny Hadfield, running coach and co-author of "Marathoning for Mortals," and John Bingham, Runner's World columnist and author of several running books.

Looking for a ship that takes the cake when it comes to calorie-burning activities? Take an inside look at fitness options aboard the Oasis of the Seas, Royal Caribbean's largest ship.

More on Fit Travel:
The Best iPhone Apps for Fitness Travelers
Escape to a Boot Camp Retreat
Pedal Off Vacation Calories

Permalink | Email this | Comments

]]>cruises that help you stay fitfit cruisingfit travelhealthy cruisesrunning vacationKaren AspMon, 01 Nov 2010 14:00:00 ESTIs It Safe to Wear Minimalist Shoes to Run a Marathon?http://www.thatsfit.com/2010/09/07/is-it-safe-to-wear-minimalist-shoes-to-run-a-marathon/http://www.thatsfit.com/2010/09/07/is-it-safe-to-wear-minimalist-shoes-to-run-a-marathon/http://www.thatsfit.com/2010/09/07/is-it-safe-to-wear-minimalist-shoes-to-run-a-marathon/#commentsFiled under: Fitness, Fit or Fiction, Running

vibramfivefingers.com

Is it safe to wear minimalist shoes to run a marathon? Bianca -- Newton, Mass.

You may recall that a while back I wrote a column in praise of minimalist footwear. For those of you who've never heard the term, this is a newish category of running shoe that's lightweight and meant to mimic the aspects of running barefoot -- the same way our ancestors did before Nikes and New Balances were readily available.

The big advantage to wearing minimal footwear is that it forces the foot and ankle to work harder to support the body during movement, just as nature intended. After years of lazing around in stiffly structured shoes with tons of support and cushioning, these joints must finally start pulling their own weight. As a result, much of their natural strength and flexibility is restored.

Keep in mind this is all theory. There really isn't enough research for or against it just yet. Since this is the case, I decided to ask two trusted experts for their opinions on this topic.

Jason Karp is an adjunct professor of applied exercise physiology at Miramar College in San Diego, Calif. He holds a Ph.D. in exercise physiology and a minor in kinesiology, the study of how muscles move and function. He is a certified USA Track & Field coach and travels all over the country coaching and speaking to running athletes.

Here are his thoughts on minimalist shoes: "I've been asked a lot lately about barefoot running/minimalist shoes. I'm not a big fan. For most people who run (who are also overweight), they are putting themselves at an increased risk by not having shoes with shock-absorbing qualities. We tend to copy what the best runners are doing, but while the Kenyans and Ethiopians grow up running barefoot, Americans do not, so it is not a natural way for us to run like it is for them. People can try it, but they would have to integrate it very slowly and systematically into their running. People tend to forget that running shoes have quite a bit of engineering associated with them that are meant to absorb shock and dissipate forces, so it's not like shoes are bad for us."

As the footwear editor of Shape magazine, Sara Bowen Shea tests just about every training shoe that comes on the market. She's very opinionated, which, for our purposes, is a good thing, as she's given us her honest take without holding back. (If you don't believe me, check out the book she coauthored with Dimity McDowell, "Run Like a Mother" -- it's a funny, enlightening take on running after having kids.)

Shea is no fan of the minimalist trend, either. "Right now, in large part because of [the] huge success of the book "Born to Run," everyone is intrigued with barefoot running or minimalist shoes. Vibram Five Fingers are wildly popular, and I've know[n] people who run in them. But for [the] vast majority of runners, I think minimalist shoes are a bad idea. Sure, most people don't need tons of support and stability devices, but people are going to run into trouble when they swing too hard away from that stuff. Cushioning and mild stability help prevent injuries -- I mean, look at top marathon [runners]. They are spending tons of time on their feet, and they are in shoes with both those features."

After running in the New Balance 100s for the better part of a year, I am going to respectfully disagree with my colleagues -- at least in part -- and cautiously recommend that you consider running the marathon in your minimalist shoes if you are a serious runner. Now here are my thoughts on the topic.

I gave the Vibram Five Fingers plenty of chances, but I just couldn't work it out with them. These are the shoes with the five separate toe compartments, and, for me (as I suspect is the case with many runners), therein lies the problem. Every time I try to put them on, it takes me a good five minutes to sort out my toes and try to get them into the correct pockets. I will blame this on my gnarly hammer toes and knobby corns and bunions, but I have run out of patience. I have also found they turn a little flat footed after about five miles. So these I don't think will work for a marathon.

That still leaves you with a decent selection of minimal footwear; there are literally a dozen or so types and brands currently being marketed under that banner. You need to shop around and find what works best for you. You should definitely train, race shorter distances and do your longest training runs in the particular pair of minimalist shoes you plan to run your marathon in. If you train in those successfully, with no injuries or out-of-the-ordinary aches or pains, for at least three months prior to the big race, I don't see why you shouldn't be able to run a full marathon in them, though I can honestly say I haven't spoken to anyone who has. Anyone out there care to chime in?

The farthest I've run in my New Balance 100s is 15 miles, and I've never had any problems. In fact, just the opposite: I used to get a lot of blackened and lost toenails from my toes bumping up against the hard toe boxes of the more structured kicks I used to wear, and that problem has virtually disappeared. (More from That's Fit on bunions here.)

After much "sole" searching, I do agree with Karp and Shea that minimalist footwear probably isn't for most people. I think they'll work best for those on the lighter side of 150 pounds and for those who have decent running form and are largely injury free to begin with. If that describes you, I think you're in business. Comments? Post 'em. Tweet 'em.

And click here for more tips on buying running shoes.

Permalink | Email this | Comments

]]>barefoot shoesborn to runfit-or-fictionmarathonminimalist footwearnew balance 100snike freesrunningrunning tipsvibram five fingersLiz NeporentTue, 07 Sep 2010 13:00:00 ESTFall Apparel Guide: Get the Layers You Needhttp://www.thatsfit.com/2010/09/02/fall-apparel-guide-get-the-layers-you-need/http://www.thatsfit.com/2010/09/02/fall-apparel-guide-get-the-layers-you-need/http://www.thatsfit.com/2010/09/02/fall-apparel-guide-get-the-layers-you-need/#commentsFiled under: Fitness, Running

It's a fact of athletic life: As the temperatures dip lower, so do our standards when it comes to what we look like while running. Who among us hasn't piled on a cotton tank, old race tee, sweatshirt and jacket on that first chilly morning of the year, only to end up carrying half those items on the return portion of a lengthy run?

Working out in cold weather is always going to create certain challenges -- we can't help that. But with a little planning (and, yes, just a bit of shopping), you can avoid the eight random layers look and exercise in comfort and style, regardless of where the mercury rests.

Altrec.com

Let's start at the top, shall we? While it's only a myth that you lose the majority of your body heat through your head, it's a fact that keeping your head covered while exercising in cool weather will help keep you toasty warm. You can opt for a full hat, like this Vinyasa toque ($24, Lululemon Athletica), or keep just your ears nice and cozy in a headband like Columbia's Glacial Fleece Headring ($19.95, Altrec).

Under Armour

A high neck and thumb holes give the Under Armour UA Evo ColdGear Convertible ($59.99, Under Armour) an edge on the competition. The slim fit and long length means it'll layer nicely under a coat or jacket when it's really cold out, but the double-sided fabric that pulls moisture away from the skin means it will work perfectly on its own in temperatures closer to 55 degrees F. (Plus, it comes in some really lovely colors. Hey, it matters!)

Backwoods.com

For less brisk weather, the Icebreaker Women's Atlas short-sleeved shirt ($49.99, Backwoods) is a great choice. Like all Icebreakers products, it's made of merino wool, which is soft and warm but natural and breathable. We can see this as a layer beneath a light track jacket for the first few cool fall days.

Burton.com

Vests are a terrific option for when it's starting to get quite chilly but it's not exactly frigid. We like that this Women's Starr vest ($69.95, Burton) features low-bulk technical fleece, so you get all the benefits of quick-drying, breathable, super-warm fleece but in a streamlined profile -- important both for your running form and for looking cute.

thenorthface.com

Sometimes, however, you need full coverage. This Women's Flight Apex Climateblock jacket ($159, The North Face) is full of good features. The shell is windproof (and we all know how vital that can be) but still breathable, so you won't end up stewing in your own sweat while the rest of you shivers. It's treated with a water-durable repellent, so you can run through snow and light rain without worrying, and it has reflective tape all over -- extra important as the days get shorter.

thenorthface.com

There's little that's more miserable than running with hands that feel like they're about to freeze off, so be sure to grab yourself a pair of gloves. We like that the Etip glove ($40, The North Face) allows you to work your MP3 player or phone with ease. Plus, when your gloves aren't overly bulky, it's easier to cram them in your pockets if the sun decides to heat things up.

cw-x.com

Now for the bottom half. Running tights tend to be the most popular option, and the Insulator PerformX tights ($79.95, HDO Sport) are certainly a quality option with auto-sensor nanotechnology fabric, which works to keep the surface temperature constant (and you comfortable), even in the coldest weather.

www.injinji.com

And, of course, there are your feet. Most runners would suggest you not layer socks for warmth while running as it can change the fit of your shoe and therefore the way you run. But you can trade your socks for a warmer version, like the Ex-Celerator Compression Toesock ($38, Injinji). The over-the-calf style provides extra warmth while the compression system amps up blood circulation.

Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans and workouts.

Permalink | Email this | Comments

]]>clothescold weatherfall gearFresh Start for FallFreshStartForFallgearlayersoutdoor workoutrunningwinterKristen SeymourThu, 02 Sep 2010 15:00:00 ESTRecreating the First Marathon: What's Your Running Passion?http://www.thatsfit.com/2010/08/06/recreating-the-first-marathon-whats-your-running-passion/http://www.thatsfit.com/2010/08/06/recreating-the-first-marathon-whats-your-running-passion/http://www.thatsfit.com/2010/08/06/recreating-the-first-marathon-whats-your-running-passion/#commentsFiled under: Fitness, Fit Running, Running

Bhaskar Paul, India Today Group / Getty Images

Maria Polyzou, Greece's female marathon record holder, successfully recreated the legendary run of an army messenger exactly 2,500 years ago on Monday night. She began her trek at the Acropolis in Athens and completed her version of the run, logging 335 miles total and more than 52 miles a day for the week.

Although there are different versions of the legend, during the Battle of Marathon, Greek messenger Pheidippides was sent from the battlefield of Marathon to Athens, Greece's capitol, to announce that the Athenians had defeated the Persians. The messenger crossed the entire distance until he was able to announce the victory before collapsing and dying.

"There isn't a bone or muscle in my body that doesn't hurt," Polyzou told Reuters. "I was in a lot of pain at various points but the one thing that remained steady was my mind and my soul, and it is this which has helped me to complete the run."

The Tomb of Marathon, where she finished her race, is the burial ground of the Athenians who were killed in battle.

"This is a symbol of sacrifice coming from antiquity," Greece's general secretary for sports, Panos Bistsaxis, told Reuters. "This is the deeper value served [Monday] by Maria Polyzou, who becomes synonymous with athletic effort ... [This is] the best gold medal she could ever win."

Polyzou's race is one of the major celebrations planned for the 2,500-year anniversary of the messenger's accomplishments. The celebration ends October 31 with the Athens Marathon.

"This is a special year for the sport, and I want to be a part of our history ... To put it simply, the marathon is part of my soul," Polyzou told the Greek Reporter. "You can't undertake something like this if you do not believe in the whole idea of the marathon."

It's a passion that many men and women around the world share. Each year, there are nearly 400 marathons in the United States and 500 international ones. Each year, the most popular of the 26.2-mile races fill up faster. Many runners choose to run one to prove to themselves that they can do it. Others get bit by the marathon bug and rack up miles after miles training for the next race. As a marathon veteran, I've completed five races since 2007.

I've raced in Chicago, my hometown, and discovered that even in temperatures that hovered at a record-setting 87 degrees (one man died, 300 needed medical attention and more were told that the race was canceled), I could finish. That's when I knew that I had found my calling.

Less than two years later, I ran the race that I believed would define me as a runner -- the illustrious Boston Marathon.

Boston, unlike other marathons, has mandatory qualifying time standards for most, low-capacity crowds and a historic course. With the 115th anniversary of the race approaching in April and its prestige as the oldest annual marathon, it is still the only race that I want to return to on an annual basis. Chicago, Las Vegas and Cincinnati, the other cities in which I've taken home a finisher's medal, do not compare.

For one weekend, runners take over the city and its suburbs and are treated like celebrities. They chatter amongst themselves, knowing that they are talented, hardworking and lucky enough to qualify. They also realize that their chances of returning are never guaranteed. There's a small window during which qualifying times are valid, and with more people running marathons, the chances that the Boston Athletic Association will try to limit the number of runners through lottery systems or by making qualifying times faster are high. As long as Boston remains a qualifying time-required event, it will be the race I aspire to year after year.

Yes, I would love to race through the Australian Outback, as part of an African safari or through the streets of European cities, but the journey from Hopkinton to Boston will always be a unique experience that everyone who toes the starting line can appreciate.

Are you getting ready for a race? Check out our marathon training tips.

Permalink | Email this | Comments

]]>athens marathonboston marathonfit-runningmarathonMaria PolyzoupheidippidesAmber GreviskesFri, 06 Aug 2010 11:00:00 ESTGiving Up on Summer Runninghttp://www.thatsfit.com/2010/07/26/giving-up-on-summer-running/http://www.thatsfit.com/2010/07/26/giving-up-on-summer-running/http://www.thatsfit.com/2010/07/26/giving-up-on-summer-running/#commentsFiled under: Fitness, Running

Getty Images

Call me a quitter, but this relatively dedicated runner is hanging up her shoes for a bit. I'm not injured or overdoing it, just struggling with the heat. I simply cannot get past the stumbling block that is this oppressive summer. It's been an especially hot season in New York, and it seems no matter how early or late I run, I'm bested by the heat and humidity each time.

I've interviewed experts on running in extreme weather, and they all seem to say the same thing -- that there's really no such thing as "too hot" to run. I respectfully disagree. There is such a thing as too hot to run. And for me, that demarcation is somewhere in the low 90s, lower if there's a lot of humidity.

I'm following all the advice: Adjust your running duration and intensity, avoid the hottest parts of the day and monitor your water intake, and I agree that these are the backbone of a good summer running plan. But when the temperature inches into the 90s, no matter what precautions I take, I feel overheated and exhausted a few minutes into my run.

I know it takes a few weeks to acclimate to the heat, but it seems at this point in the summer, I should be over the initial shock and able to power through. Yet I consistently find myself struggling to breathe, low on energy and annoyed.

As my run eventually slows to a crawl, I'm passed by people who seem unaffected by the soaring temperatures and are able to keep a quick and strong pace. I don't know how they do it.

That's Fit assistant editor Amber Greviskes is one of them. She's training for a fall marathon and has no choice but to run in the heat, but she assures me it hasn't been "easy or pretty." How does she do it?

"I usually run in as little clothing as possible: a sports bra, shorts and lots of body glide to prevent chaffing (which has helped but hasn't eliminated all of the problems) -- and sunscreen," she says. She's also drinking more water throughout the day regardless of when she's running and chooses Gatorade even after short workouts, whereas she would normally save that for long runs.

"I've definitely let myself slide more than I'd like but I would rather stay outside than hit the treadmill," she says. "I've been cutting myself some breaks, too. If I'm not feeling well, I'll cut back on mileage or walk part of the way home. I don't feel as bad if I miss my times as I would have a few months ago."

I, too, have tried giving myself some slack, incorporating walk breaks into my running, but when I can't get into a running groove at all and every second feels hard, I just want to give up.

Kim Davis, managing editor at AOL Music and also a runner, is on the same page as I am. "While I'd like to say that I've continued running through the New York City heat waves this summer, the truth is, I've run far less," she says. "At 90 degrees, it stops being fun. Your body stops thanking you for it, and instead, it starts hating you in the form of stomach aches and feeling like your face is on fire. The worst part about it is that summer is the time you want to look your best, but what once was an enjoyable stress reliever feels, lately at least, more like punishment. I'll stick to salads until it's over."

Amber echoes my frustration but meets it with more resolve. "The heat wave is frustrating because I want to be ready to do a marathon in the fall, and this is the time when I would normally begin more serious training," she says. "I've looked at multiple marathons that I hadn't considered before to buy myself a few more weeks of training."

A goal, like a marathon, is probably one smart way to keep yourself motivated to push through the heat, but this goalless runner is taking some time off.

Do you think I'm a slacker? Are you on a running hiatus, too? What's your summer running plan?

Still running this summer? Don't make these common summer running mistakes.

Permalink | Email this | Comments

]]>fit-runningjoggingrunningrunning in heatsummer runningJennifer FieldsMon, 26 Jul 2010 13:00:00 ESTBecoming the Runner I Want to Behttp://www.thatsfit.com/2010/07/23/my-reasons-not-to-run/http://www.thatsfit.com/2010/07/23/my-reasons-not-to-run/http://www.thatsfit.com/2010/07/23/my-reasons-not-to-run/#commentsFiled under: Motivation, Running

Stockbyte, Getty Images

Apparently, if you want to be a runner, you actually have to run. It is quite the tricky concept. I want to be a runner, yet I don't want put forth the effort, which has been a consistent theme in my life during the last two weeks.

Between the Fourth of July and a week-long trip back to Virginia from Michigan, I've found myself really struggling to keep up with my weight-loss program. I had planned on continuing my pre-trip workouts, which included running. I had also planned on purchasing healthy foods to take on my vacation. Instead, I limited myself to casual walks and indulged in fried foods, ice cream and wine. Life truly gets in the way of even the best-laid plans.

This time around, I have been very cautious not to use that awful four-letter word: diet. I am not on a diet. There are no false claims of losing an unrealistic amount of weight in a very short amount of time, and no foods are "bad." I try to eat what is good fuel for my body and enjoy some treats along the way. I am focused on lifestyle changes; however, those changes are still difficult. It's not always easy picking the high-fiber, high-protein, low-calorie options over the fatty, greasy, fried -- otherwise known as heavenly -- choices.

Whether you are visiting your old stomping ground or going on vacation, it's a crime not to indulge in the foods you can't find when you are in your normal routine. I had plenty of those Virginia-only food options, and I also brought back a couple pounds with me as a souvenir. I am currently back to my pre-Virginia weight, but I still have about 15 to lose before I move from the obese distinction to the overweight category, according to the BMI calculator.

Since my trip, I've slowly been getting back into a healthy eating routine and staying consistent with my exercise; however, I have still found plenty of reasons not to run: It's been so long since my last run. It's hard. It's hot. It's raining. My stomach hurts. My knee hurts. I can't run far. I can't run fast. I'm not good at running. These may also be referred to as excuses, but "reasons to not run" sounds a little less lazy.

I'll admit it. I'm scared of defeat when it comes to running. In all other aspects of my life, I am constantly saying that failure is not necessarily the same as losing, as long as you learn and grow from mistakes. Running is different. I am terrified that I won't succeed in my efforts; therefore, I continue to self-sabotage by creating opportunities to skip out on a run. I tell myself that "walking will help build endurance" and "biking will build strength." While those may be valid points, the real reason is that I'm too afraid of failing as a runner to take the strides to become one.

I look at other runners with envy. I have plenty of people who support me in my efforts, but my legs and mind refuse to cooperate with my desire to literally hit the ground running. If I actually want to complete that 5K within the next year, I really should consider putting on those pretty (expensive) running shoes and go out there and pound the pavement.

After decades of dieting only to gain it back, two That's Fit readers have decided to finally rethink their relationship with food and exercise over the next year to move towards a lifetime of fulfilling, healthy living. Come by every week as Ashley and Lee share their successes, and challenges, as they tip the scale.

Do you also need motivation to start running? Check out the biggest 5K races.

Permalink | Email this | Comments

]]>joggingrunrunnerrunningtipping-the-scalesAshley WisniewskiFri, 23 Jul 2010 12:00:00 ESTTips for Pregnant Runnershttp://www.thatsfit.com/2010/07/09/tips-for-pregnant-runners/http://www.thatsfit.com/2010/07/09/tips-for-pregnant-runners/http://www.thatsfit.com/2010/07/09/tips-for-pregnant-runners/#commentsFiled under: Fitness, Fit Running, Running

pregnant runner Steven White, Getty Images

It wasn't long ago that women were strictly forbidden from running while pregnant out of fear that the fetus would be harmed because of a decrease in oxygen and blood flow to the uterus. Recent research not only proved those fears untrue, but found that rigorous exercise during pregnancy is safe and beneficial to mother and baby.

One study even found that at age 5, children of mothers who did vigorous exercise during pregnancy, including running, scored higher on tests of intelligence, coordination and language skills, compared to mothers whose only exercise during pregnancy was walking.

Dr. Robert Sallis, co-director of Sports Medicine Fellowship at Kaiser Permanente Fontana Medical Center and spokesperson for the American College of Sports Medicine said he can't emphasize enough what a positive thing it is for women to run while pregnant.

"My patients who run during pregnancy gain less weight, feel better overall, have an easier labor, less postpartum depression and fewer postpartum problems," he said.

That's Fit spoke to Sallis for his best advice for women who want to run while pregnant.

1. You can start exercising now. Though conventional wisdom has said you shouldn't start an exercise program when you're pregnant, Sallis argues the opposite. "Women are often much more open to change and focused on health when they are pregnant and it's a great time to begin exercising as long as you start slow and gradually build up from there," he said.

2. You don't have to scale back. "In most cases, women can maintain the same routine and gradually back off as they get bigger and become more uncomfortable," Sallis said. "But there's no need to decrease your intensity in the first trimesters."

3. Be cautious about heat and humidity. There's no reason that pregnant women are more prone to heat stroke than nonpregnant women. Like all runners, pregnant women should drink more fluids and pay attention to dizziness and other signs of heat exhaustion, Sallis said.

4. Choose even ground. "One of the biggest issues with running while pregnant is balance," he said. "Particularly as you get further along, running on flat, level surfaces becomes more important."

5. Don't drink too much or too little. How much you need to drink while running is very individual. Ideally, a runner will have an idea of her sweat rate, said Sallis. The best way to gauge your sweat rate is to weigh yourself nude before you run, don't consume anything during the run and weigh yourself nude after. The weight loss represents sweat loss and the amount of fluid that needs to be replaced. But a general guideline is too look at your urine. It should be a pale lemonade color. If it's very dark, you're dehydrated and if it's always clear, you're drinking too much water.

6. Wear stable shoes. A major concern for pregnant runners is the elasticity of muscles caused by a pregnancy hormone, relaxin. "Coupled with the balance issue, muscle elasticity makes stable shoes very important to prevent injuries. I generally tell patients that when they find running shoes that work, to stick with them," he said. "So if you have a shoe that works, there's no need to find a stability shoe because you're pregnant. However, I would advise against shoes that have a rocker in the bottom and I would be very concerned about barefoot running shoes."

Read about a woman who ran three marathons while pregnant.

Permalink | Email this | Comments

]]>fit-runningjoggingpregnant runningpregnant running tipsrunrunningrunning while pregnantJennifer FieldsFri, 09 Jul 2010 11:00:00 ESTFourth of July: Find a Race!http://www.thatsfit.com/2010/06/30/fourth-of-july-find-a-race/http://www.thatsfit.com/2010/06/30/fourth-of-july-find-a-race/http://www.thatsfit.com/2010/06/30/fourth-of-july-find-a-race/#commentsFiled under: Fitness, Running

Curtis Compton, Atlanta Journal-Constitution / MCT

What do your Fourth of July plans include? A barbecue? Fireworks? Maybe watching a parade and snagging a few pieces of candy?

While all of that sounds fun, you might be surprised to learn that July 4 is actually the biggest race day of the year, according to Active.com. What that means is that there's likely a race near you that will tickle your fancy.

Are you a sucker for tradition? If you're in the Fairport, N.Y. area, be sure to check out the Fleet Feet Firecracker 5-mile. Established in 1976, this is one of the oldest Fourth of July weekend races out there, but take note: This race is on Saturday, July 3, not on the official holiday.

If you like running with a large group, why not join in the AJC Peachtree Road Race in Atlanta, Ga. (pictured here)? It's been the largest 10K race since the late 1970s with 55,000 participants. (Fun fact: the race requires 3,400 volunteers and 700 porta potties. Yikes!)

Of course, there's nothing like keeping it local on a fun-filled weekend. You can search for races near you on Fourth of July weekend (or any time) by filling in the search fields on Active.com. Narrow the choices by sport, date, and how far you're willing to travel!

If you plan to get active this holiday weekend, ready up on these summer running mistakes to avoid.

Permalink | Email this | Comments

]]>10k5kfleet feet firecrackerfourth of julyjuly 4peachtree road raceracerace dayrunKristen SeymourWed, 30 Jun 2010 12:00:00 ESTFrom Runner to Triathletehttp://www.thatsfit.com/2010/06/25/from-runner-to-triathlete/http://www.thatsfit.com/2010/06/25/from-runner-to-triathlete/http://www.thatsfit.com/2010/06/25/from-runner-to-triathlete/#commentsFiled under: Fitness, Fit Running, Running

Getty Images

Maybe you're looking for a new way to challenge yourself, or perhaps you want to take a break from all running, all the time. Whatever your reasons for wanting to tackle a triathlon, if you're making the transition from primarily running to also swimming and cycling, there are some important things you need to know. That's Fit spoke to Janda Ricci-Munn, triathlete and coach who runs a sport-specific training service specializing in the training of endurance athletes, for his tips on how to prepare for a tri.

"The swim portion is the biggest challenge for runners," said Ricci-Munn. Runners, who tend to focus on logging miles and lowering times when training for an event, often apply the same training method to swimming. But that approach, said Ricci-Munn, is wrong.

"Swimming is a technique-driven sport. Many runners will just jump in the pool and focus on yardage and time, but if your technique is poor, you won't be efficient in the water," he said.

To learn the fundamentals of swimming mechanics or hone your technique, Ricci-Munn suggested working with a master swim coach or enrolling in a swim program.

Once you master the technique, next conquer the anxiety that many people new to triathlons have about swimming in close proximity to others.

"One thing that can be tough to get used to is hitting the water and being surrounded by a lot of people who hit and kick you -- you may even get pushed under the water," he said.

Ricci-Munn recommends incorporating some open water swims with other people into your training regimen, and when race day arrives, consider starting off to the side or to the back of the pack so you don't get caught in traffic.

While the swimming segment poses a challenge for newbies, Ricci-Munn emphasized that you don't have to be the strongest, fastest swimmer to compete in a triathlon, and assured that "anyone can make the switch to becoming a competent swimmer."

When it comes to the cycling portion, the good news is the transition will be smooth. "Cycling will come easily for runners because many of the same muscles used are the same and because runners know how to push -- there's no coasting in running," he said.

An ideal schedule will include cycling three times a week, swimming three times a week and running four to five times a week. Include at least one session per discipline at or above race-day pace. One run should be a brick workout -- meaning you should cycle, take five minutes to transition your shoes and gear, then run, he said.

Similar to a marathon training plan, you shouldn't increase your training volume by more than 10 percent each week. So if you're running a total of 30 miles per week, you shouldn't increase that by more than three miles the following week.

"You can get away with increasing your cycling and swimming a little bit more because they're non-impact," said Ricci-Munn, "but 10 percent is a good guideline."

If all of this sounds a bit overwhelming to you, Ricci-Munn said, surprisingly, that he finds marathons far harder than any triathlon he's ever done.

"Marathons are just grueling in a way a triathlon isn't," he said.

He also offers this bit of unexpected news: Triathlons often make you run faster. "All the cross-training makes you cardiovascularly fit, but shorter runs and less impact can translate into faster, stronger runs."

For more information on triathlons, Ricci-Munn suggests going to BeginnerTriathlete.com.

Read our top 10 tips for your first triathlon.

Permalink | Email this | Comments

]]>beginner triathlonbikingcyclingfirst triathlonfit-runningjoggingrunrunningswimmingtriathlonJennifer FieldsFri, 25 Jun 2010 15:00:00 ESTThe Secret to Injury-Free Runninghttp://www.thatsfit.com/2010/06/22/natural-running/http://www.thatsfit.com/2010/06/22/natural-running/http://www.thatsfit.com/2010/06/22/natural-running/#commentsFiled under: Fitness, Fit Running, Running

Courtesy of Newton Running

Barefoot, forefoot, Chi, natural ... These are the biggest buzzwords in running today and some of the loudest voices in the movement urging a return to a more "natural" running style (illustrated) are the makers of Newton Running shoes.

I was fortunate enough to be able to attend a symposium hosted by Newton on the subject of natural running -- which they consider the key to faster, injury-free running.

The lectures are being offered around the country and are free and open to the public. The one held at the Track and Field store in New York last Wednesday featured Newton co-founder Danny Abshire and training director Ian Anderson, who also heads the company's research and development.

At the crux of the argument put forth by these two longtime runners is that midfoot/forefoot running mimics how you would run barefoot, and is therefore the most natural way to run. Newtons aim to emulate barefoot running, while offering the protection of a shoe.

"When we run barefoot, we don't land on our heel," said Abshire. "If you're barefoot, you think, I'm going to run fast and light because the ground is hard and hot and it's going to hurt. So you run quickly and economically because you don't want to stay on the hard surface long."

Most modern-day running shoes, however, have focused on the cushioning in the heel, encouraging a heel strike, which Newton proponents say not only slows you down, but also throws your body out of alignment, leading to injuries.

They hammered this point home by calling on a member of the audience who insisted she was a natural heel striker and invited her to kick off her shoes and run barefoot across the floor. At first she landed, just as she said she would, with a loud -- and painful-sounding -- heel strike. On her second pass, however, she did exactly what the Newton makers argued we all naturally do -- she moved onto her midfoot and ran quickly and quietly across the room. They strongly suggest you to try this yourself.

Just in case the demo wasn't enough to convince us, Abshire and Anderson came armed with photos of runners -- one in the midst of midfoot running, the other leading with her heel. And they pointed out the ideal ankle, knee and spine alignment of the midfoot runner, contrary to the heel striker whose upper body appeared to overly rotated.

They also passed around dissected running shoes from popular brands like Asics and Nike, revealing the steep hill built into them due their souped up heels. Some have as much as 15 percent grade hill, which Anderson said forces you to lean back in compensation and out of proper alignment. Even racing flats aren't flat, it turns out -- many have as much as a 10 percent grade hill in them.

Newton shoes are certainly gaining favor with the promise of injury-free running. And the once out-of-reach prices are coming down -- some Newtons are now as low as $150. That's by no means cheap, but it's nearing the prices of a typical pair of Asics or Mizunos.

If you're curious about Newtons, I encourage you to find a retailer who sells them and take them for a spin in a store with a treadmill. Just be aware that these feel very different from the reinforced heeled shoes you're used to, and will require a period of adjustment. You should also seek out of their traveling seminars and form clinics this summer, where if nothing else, you'll benefit from their refresher course in proper running form.

Find out if compression garments are effective.

Permalink | Email this | Comments

]]>barefoot runningfit runningfit-runningforefoot runningmidfoot runningnatural runningnewton running shoesnewtonsJennifer FieldsTue, 22 Jun 2010 13:00:00 ESTFit Running: Summer Running Mistakeshttp://www.thatsfit.com/2010/06/11/fit-running-summer-running-mistakes/http://www.thatsfit.com/2010/06/11/fit-running-summer-running-mistakes/http://www.thatsfit.com/2010/06/11/fit-running-summer-running-mistakes/#commentsFiled under: Fitness, Fit Running, Running

woman post-workout with towel around neck Getty Images

You run in the early morning or late evening to beat the heat and you up your water intake during all of your warm-weather runs, but if your summer running plan ends there, you're missing some important considerations. That's Fit tapped heat and sports medicine specialists to find out what common mistakes runners make so you can tweak your training and run safely all summer.

Mistake 1: Not allowing yourself to acclimatize to the heat
Running during the summer doesn't just seem harder, it is harder -- at least at first. Your body takes 10 to 14 days to adjust to the heat, said Rebecca Stearns, heat stroke specialist at the Korey Stringer Institute at the University of Connecticut.

"Over the course of those two weeks you'll see changes in your sweat and the amount of sodium in your sweat as well as your heart rate," she said. "Pay close attention during those first hot, humid days to how much water you're drinking and how hard you're running."

Mistake 2: Running at the same intensity as you do in cooler temperatures
Your body's ability to cool itself plays a big role in how well you run during the summer. And one of the biggest contributors to heat accumulation is how hard you're running.

"Running at a high intensity, particularly in the early days when you're not acclimatized to the heat will kick up your body temperature more than anything else," said Stearns. Dialing back the intensity and duration may ultimately help you run stronger.

Mistake 3: Being unaware of the cumulative effect of running in the heat
The dog days of summer might not be the best time to amp up your running routine. "Consider [the number of] previous running bouts in the heat when planning subsequent exercise sessions," said Dr. Scott Pyne, former medical director of the Marine Corps Marathon. "Know your body and listen to what it tells you," he said. "If you feel poorly before or during a workout give yourself permission to stop, modify or adjust it."

Mistake 4: Wearing clothing that doesn't allow for efficient sweating
Cotton may be the backbone of your summer wardrobe, but it's not for running. "Dress for the environment by wearing layers that can be removed or added depending upon your body's response," said Pyne. He suggests wearing synthetic fibers to "draw sweat away from your skin surface to enhance evaporation."

Mistake 5: Getting a sunburn
It's not just painful -- a sunburn also decreases sweating, said Pyne. "Avoid sunburn by running outside of peak sun hours, using sunscreen and wearing appropriate protective clothing," he said.

For more healthy summer tips, try Dr. Oz's summer weight loss strategies.

Permalink | Email this | Comments

]]>fit-runningheatrunrunning mistakessummer runningsweatJennifer FieldsFri, 11 Jun 2010 13:00:00 ESTTop 10 Tips for Your First Triathlonhttp://www.thatsfit.com/2010/06/03/top-10-tips-for-your-first-triathlon/http://www.thatsfit.com/2010/06/03/top-10-tips-for-your-first-triathlon/http://www.thatsfit.com/2010/06/03/top-10-tips-for-your-first-triathlon/#commentsFiled under: Fitness, Running

Ahn Young-joon, AP

What happens during a triathlon when you find yourself surrounded by hundreds of other flailing bodies during the swim? What if you get a flat tire on the bike? Or feel like your legs are about to give out on the run?

You learn to deal with these things ahead of time said triathlon coach and co-founder of Chicago Endurance Sports, Mike Norman, who has been coaching athletes for 11 years.

Just like training properly, eating right and hydrating, Norman said preparation for any race -- especially a triathlon -- is key. Even little things like knowing what type of shoelaces to use and when to put on your sunglasses can make a difference in your results on race day.

Norman said the biggest mistakes athletes make in a triathlon include going out too fast in the swim and the bike (only to have nothing left for the run), not getting enough group training experience and not being as efficient as possible in all three sports.

Norman, a three-time Ironman (including the World Championships in Hawaii) and finisher of more than 40 other triathlons, shares his top 10 insider tips so you can have your best triathlon:

1. Practice the transitions. Scope out the transition area ahead of time. Practice laying out your items and moving quickly from the swim to the bike and the bike to the run.

2. Scout out the race site prior to race day. Get into the water and swim the course if you can, then bike or drive the bike and run course. Knowing where the turnarounds, hills and landmarks are can help you relax on race day.

3. Don't stand around in the transition area. Put your visor, race belt and sunglasses on while running.

4. Keep your transition area simple. The fewer items you bring, the less time you will spend there. Skip the water bin to wash your feet and have your nutrition and hydration items already on your bike.

5. Practice bricks (bike to run) every week. Teach your legs how to respond when getting off the bike and beginning a run. Mentally, you will learn that within minutes, your "running legs" will come back.

6. Don't change clothes. Get triathlon-specific apparel that can be worn during the swim, bike and run. "Trying to pull anything on over a wet body is almost impossible," said Norman.

7. Use toggle shoelaces. The beauty with these laces is that they don't need to be tied and knotted -- just pull the cord and you're ready to run.

8. Practice how to drink on the bike. If it's a longer race, learn how to eat on the bike too.

9. Have a checklist for race morning. From water bottles, to swim goggles to towels and two pairs of shoes, there are a lot of items necessary. Get a good checklist ahead of time so you don't forget anything -- like your helmet which would disqualify you.

10. Learn how to change a flat tire. It happens. Knowing how to change a tire can make the difference between finishing a race or not.

"Think of everything that could go wrong and then learn how to deal with it ahead of time," Norman said.

The other big factor is to get comfortable being in a pack of people -- especially for the swim. "In my experience, 75 percent of people are afraid of being in open water with a lot of other swimmers and possibly getting kicked," said Norman. "So, get a group and go out there and practice."

Same thing for biking, he said. "Learn how to get comfortable riding with others because you'll be surrounded on race day."

A practice race is also a good way to learn. "Don't put all your eggs in one basket," advised Norman. "Pick a race before your 'goal race' simply to learn and get experience."

"And lastly, whatever you do," said Norman, "don't try anything new on race day. Stick with your plan and then just go out there and have fun with it."

Want more great tips? Try training like this Olympic swimmer.

Permalink | Email this | Comments

]]>beginner triathletebikechicago endurance sportsintermediate triathletemike normanracerunsprint triathlonswimtriathlontriathlon training tipsDeborah DunhamThu, 03 Jun 2010 15:00:00 ESTFear, Harassment and Runninghttp://www.thatsfit.com/2010/05/28/fear-harassment-and-running/http://www.thatsfit.com/2010/05/28/fear-harassment-and-running/http://www.thatsfit.com/2010/05/28/fear-harassment-and-running/#commentsFiled under: Fitness, Fit Running, Running

Jon Feingersh, Getty Images

There's a certain vulnerability I feel when I go running alone outside. Tucked away in the back of my mind is the catalog of assaults on female runners over the years, as well as my own experiences facing harassment on the street. It happens at least once a month; I'll run the few blocks from my apartment to the park and on the way, a man will hurl some crude comment at me. Most days I just shake it off, but occasionally I encounter someone so aggressive and so relentless that I feel that I've actually escaped something when nothing happens to me.

I have changed my running route, my running clothes and even the times I run all in attempt to avoid harassment. Many women can relate. A recent survey of 811 women found that a quarter of them regularly or always exercise at a gym instead of outdoors because of fear of harassment and assault. Forty-six percent of the women surveyed said they had exercised indoors at least once for this reason.

The study paints a grim picture of women who constantly worry for their safety and tailor their workouts -- and their lives -- around fear. The research was led by Holly Kearl and is part of her forthcoming book, "Stop Street Harassment: Making Public Places Safe and Welcoming for Women." Kearl, a four-time marathoner, has faced all kinds of harassment and was even chased twice while out running. That's Fit spoke with Kearl about her own experiences with harassment and what she hopes comes out of her research.

That's Fit: How did your experiences with harassment influence your research?

Holly Kearl: During college, I would run off campus and I'd be harassed on the streets, sometimes 10 times in one hour. I started taking the bus 45 minutes to a park to avoid harassment on the street. I changed my class schedule so I could run earlier because there were fewer harassers out then. I even borrowed friends' cars so I could drive to the park and avoid running on the street. When my boyfriend and I moved, we actually thought about whether it was an area where I could run without being harassed. It's so frustrating because these aren't things that men runners have to think about.

When I needed an idea for my master's thesis [in Women's Studies], the Hollaback [an anti-street harassment initiative] Web site had just launched, and it wasn't until then that I realized that this [harassing] behavior was wrong and I shouldn't have to put up with it. For so long I was told, it's a compliment or it's just part of being a woman, but finally I understood that harassment is on the spectrum of violence against women. There wasn't much out there about the subject, so I decided to make it the focus of my thesis. Then reporters started contacting me -- it's not often that CNN calls a student about their master's thesis -- so my parents really encouraged me to turn my work into a book.

TF: Were you surprised to find that so many women exercised indoors out of fear?

HK: I wasn't surprised at all. I don't like running on the treadmill but sometimes I felt I had to for safety and when I did, I always saw a lot of other women at the gym. When I would run outside, I noticed there weren't as many women running and the women I did see were in groups. I expect the real numbers [of women exercising indoors out of fear] are probably much higher because not all of the women I surveyed were regular exercisers.

TF: A friend told me she doesn't think harassment while running is different from harassment you face just being out in public, but I know I feel especially vulnerable when it happens while I'm running. Do you relate to that?

HK: Yes, definitely. One of the things they say to do when you're harassed is to take a picture of the harasser or write down the license plate. But I'm running; I don't have a camera or a pen and paper. I don't even have my cell phone. I have fewer resources to address a threatening situation. It's frustrating and scary.

TF: In your research have you found any ways that are especially helpful in addressing harassers?

HK: There's really no right way to handle harassment; it all depends on how safe you feel. But if you have time (sometimes they're in a car, yelling something out the window as they whip by) and you feel safe, it can be empowering to say something back because they're not expecting to be challenged. It can be something as simple as "Leave me alone;" or "Don't harass women;" or "Is this how you want your mother or daughter to be treated?"

But it can be really scary for women who are socialized to be polite and nice to say something, so when it happens to me, I tell myself I'm saying something so he won't do this to someone else.

It's something I'm continuing to think a lot about ... I just got a funny mental image of women runners charging right at the men who harass them and making men have to jump out of the way in surprise. It'd also be awesome to have stickers that say "I'm a street harasser, stay away from me" that we could slap on a harasser as we pass by. That might give them a moment's pause, but who knows if they'd then start chasing you or throwing things ... That's the worst part, right? There are lots of things we could do, but will they put us in more danger? That's why we've really got to talk to men and get them to stop harassing women.

TF: What do you hope comes out of your research and your book?

HK: I want people to understand the impact that harassment has on women. I want women to understand that this isn't their fault. And I want men to be educated about the issue and to become involved as allies to educate other men and I want us to come up with a definition of what harassment is, because we can't address it if we don't even agree on what's harassment and what isn't.

Hollaback! is launching an iPhone app that will report and track street harassment. Find out how you can help support this initiative.

Get more tips for running well this spring.

Permalink | Email this | Comments

]]>fit-runningharassmentjoggingrunrunningstreet harassmentJennifer FieldsFri, 28 May 2010 12:00:00 ESTGirls on The Run: Pace Yourselfhttp://www.thatsfit.com/2010/05/26/girls-on-the-run-pace-yourself/http://www.thatsfit.com/2010/05/26/girls-on-the-run-pace-yourself/http://www.thatsfit.com/2010/05/26/girls-on-the-run-pace-yourself/#commentsFiled under: Fitness, Motivation, Running

Getty Images

As our Girls on the Run season winds down, our team is getting into the final training period for our 5K. After months of work, the girls are excited about the chance to race with their running buddies who are women in the community who will serve as personal cheerleaders during the race along the East River. They are also nervous. The 3.2-mile race is a long trek, especially for 8- to 11-year-old girls who are used to running around our school yard and taking breaks to jump rope, run relay races or complete other activities.

Most of the girls are speedsters who thrive on short sprints. With the exception of a few fifth graders who have gotten used to the distance, many groan when we ask them to set a pace and stay with it for the entire practice. Instead, they will speed along, believing that they will never run out of energy. The thought of running for a half hour, the amount of time it will take the oldest children to finish their race, is daunting.

They're not alone. Many runners start out too fast and tank during races. Others start out too slow and feel disappointed because they know they could have gone faster than they did.

Adults who are regular runners can easily find their pace and stick with it. By going to a track and running a speedy mile -- not an all-out sprint, but a pace faster than their normal speed -- runners can determine their top speed. They can then use this time as a jumping off point for the rest of their training.

At our school, it takes 17 laps around the playground to equal a mile; and 28 children cannot run in that small of an area without tripping over or crashing into each other.

Instead, we give them other cues that runners without access to a track can use. We tell them that they should feel relaxed while running and be comfortable. If they're doing well, they should still be able to keep up while chatting about what they learned in school, which is my favorite question to ask my group. We encourage them to avoid huffing and puffing by taking deep breaths through their noses.

We have also watched them gradually improve over the season, encouraging them to keep their pace for five minutes, then 10, then 15, then 20. They have learned slowly, but surely, that it is possible to keep running for an entire practice. And, the other coaches point out, that there are many runners who can hold a pace for a lot longer.

Once a season, when I return from a marathon, sometimes having just gotten off a red eye, the girls' eyes get wide.

"What did you think about the entire time? Three and a half hours is a lot -- do they let you listen to music?"

They think running a marathon is a little crazy, especially when I try to explain the length of the course in a way they can understand -- from Brooklyn to Central Park, from Central Park to the school, back across the Brooklyn Bridge and home. But, they also understand that by keeping a pace, believing in themselves and focusing on the positive that they can accomplish even the most challenging goals.

After all, I tell them, the only way I get through my races, which are not nearly as scary as theirs, is by focusing on breathing, running my race at just the right pace and thinking positive thoughts about all of the people who believe in me -- my family, my old coaches, my co-workers, my friends and, most importantly, them -- my kids.

Learn how to turn your walk into a run.

Permalink | Email this | Comments

]]>girls on the runmotivationpacerunAmber GreviskesWed, 26 May 2010 12:00:00 ESTRunning Apps to Tryhttp://www.thatsfit.com/2010/05/25/running-apps-to-try/http://www.thatsfit.com/2010/05/25/running-apps-to-try/http://www.thatsfit.com/2010/05/25/running-apps-to-try/#commentsFiled under: Fitness, Fit Running, Running

Whether you want to plot new running courses, track your progress, find a race near you or get some instant motivation, there's an app for that. In fact, there are hundreds of apps that promise to meet all your running wants and needs. I weeded through a fair amount of them to come up with a solid list of ones that, depending your needs, might be worth giving a spin.

This list of apps to try is by no means exhaustive, but it's a good starting point. I'd also be interested to hear which apps you think enhance your running, and which ones aren't worth the time they take to download, so feel free to leave a comment at the end of this post.

RunKeeper
This handy app is probably my favorite out there. Using the GPS in your iPhone to track distance, time, pace and the path you took, RunKeeper makes a great alternative to some other pricier GPS watches, and you can still listen to music while tracking your activity. However, it does seem that doing both really drains the battery life. While this could simply be my phone, I noticed a fair amount of similar complaints in this app's reviews. It's worth noting that there are also some complaints about the accuracy of the GPS. The basic RunKeeper is free, but spring for the $9.99 "Pro" version to get audio updates on your pace.

Runmeter
What's so great about the Runmeter ($4.99), which uses the iPhone's GPS to track your running routes and stores your distance, pace and elevation, is that you can start and stop the stopwatch by using your earbud controls instead of trying to fuss with your iPhone. You also get voiceover announcements which tell you your distance and pace while you're running (and this feature comes at half the price of the RunKeeper Pro).

RaceYourWorld
This free app is all about personal bests. Mid-run it can offer up your current time and whether you're going faster or slower than previous runs. I like the idea of this app, but you have to look at the screen if you want to know how ahead -- or behind -- you are while you're still running. If you only care how you did at the end your run, then it works great. One promising feature of this app that isn't up and running yet, is its "global challenges," in which users can compete in a range of distances with people around the world. Stay tuned for that.

Fitnio
What I like most about Fitnio ($1.99), which is essentially a pared down version of RunKeeper that tracks distance, time and calories burned, is that is has an emergency button that will dial up a pre-programmed number.

Can Do 26.2
It's pretty easy to find info on the bigger marathons in the country, but the lesser known, more obscure ones can easily pass you by because they lack the big bucks to advertise. This app gives you a list of marathons by date and location, gives you a breakdown of registration fees and tells you whether it's a Boston Qualifier -- all for only 99 cents.

Run Coach
I don't think one training plan fits everyone, but if you're aiming to run a 5K, 10K, half marathon or marathon and need a place to start, this is a good option for you. At 99 cents, it offers a variety of plans and allows you track your progress.

iMapMyRun
If you're a fan of the Web site MapMyRun, like I am, you'll appreciate their free app designed to complement the site. The GPS maps your running routes and log your workouts and has a handy reminder about changing your shoes. If you don't use their Web site, don't bother with the app, since it's not great on its own.

RunStar
Competitive runners will love this free Android app. You'll not only be able to track your mileage, but you can brag to your friends about how far you're running. RunStar tracks your time and distance, can send updates to others and provides a workout summary when you're workout is over. As of now, however, there's no way to get the information from your phone to your computer.

What iPhone apps do you love or hate? Let us know in the comments.

Find out which running gear you don't need.

Permalink | Email this | Comments

]]>fit-runningiphone appsiphone apps for runnersjoggingrunrunningJennifer FieldsTue, 25 May 2010 12:00:00 ESTMind-Body Runninghttp://www.thatsfit.com/2010/05/21/mind-body-running/http://www.thatsfit.com/2010/05/21/mind-body-running/http://www.thatsfit.com/2010/05/21/mind-body-running/#commentsFiled under: Fitness, Fit Running, Running

Amazon

It was in interviewing some of the world's best runners that Matt Fitzgerald, senior online producer for RunNow.com, author of "Racing Weight" and a runner himself, started to notice a common training thread in the likes of Kara Goucher and Haile Gebrselassie. What makes these runners so awe-inspiring goes beyond their winning the genetic lottery (though that certainly helps) -- they are also acutely attuned to their bodies, and as a result, can play to their strengths, overcome weaknesses and train in a way that uniquely fits them.

In his new book, "Run: The Mind Body Method of Running by Feel," Fitzgerald explains how to better listen to your body to help you become the best runner you can be. That's Fit spoke to Fitzgerald about what it means to be a better listener, throwing out your training plan and how he's used this mind-body technique to improve his own running.

That's Fit: In your book, you talk about how the culture of distance running is all about pushing through pain. Why doesn't that work?

Matt Fitzgerald: It's important to be able to push through fatigue and pain to improve as a runner, but there different kinds of each -- those red flag pains and that accumulating fatigue that strikes day after day -- those are problematic. When you listen to your body, you can start to tell the difference.

Most runners aren't taught that listening to their bodies is an important skill. We're taught the principles of running and training, but not how to listen and observe. And once you consciously listen, you'll start to observe things about yourself and gain valuable information to evolve your training approach.

TF: I think most runners are pretty connected to when we're feeling pain or tired or struggling. How do we tap into this mind-body approach to use this information differently and not just push through it?

MF: A lot of people hear mind-body and get turned off, but it's really just, on a basic level, learning how your body responds to different types of training and utilizing that information. You may notice that doing speed work comes very easy for you compared to another runner of similar ability, but that you struggle with long, endurance running, which may come easily to that same runner who struggles with speed work. This is valuable information. You can force yourself to follow one of those set training plans, but you'll only get so far. Instead you should use this information you gain about yourself to tailor that plan to fit your body and adapt your training approach. When you do that, you'll get the most out of running no matter who you are.

TF: So you shouldn't follow a training plan?

MF: You'd be surprised the number of elite athletes who train without a detailed running plan. They don't know what they're going to do weeks ahead of time; they mostly decide the day of the run. You have to learn to run as your body feels. And despite how it sounds, it's not complete chaos. You create a framework and know where you need to get.

It starts with a goal, like running a marathon, and you back out from there. So you know you need to run easy on certain days, harder on others, and you know generally where your mileage needs to get and how to increase it to get there. From there, you fill in the gaps on the fly. You'll decide day by day what you'll do based on how your body is responding to training and how it's recovering.

If you're a beginner, you may need to have your hand held, so go ahead and follow a training plan, but even then, start to implement your own personal preferences. Seek out training that appeals to you. You may not be an expert, but you can still put your own stamp on your training approach, which is really what running is all about -- finding what you love and making it your own.

If you're paying attention, you might notice you perform well with the "run less, run better" approach -- that you're at your best when you train three days a week. That's crucial to know.

When you follow a training plan as gospel, you'll inevitably find yourself facing a run you're not ready for. But it's a process. You have to just keep trying different things and eventually you'll get more and more comfortable deviating from a plan.

TF: How do I start listening to my body more effectively?

MF: I talk about this a lot in the book. Part of it is paying attention to how much you enjoy your workouts. It's impossible to get bad results while you're enjoying yourself and to keep getting good results when you're not. So I ask people to rate their enjoyment on a scale. It seems like an almost childish tool, but it's focused. If you notice that notice that after you have several low enjoyment scores in a row, and that your time is going downhill and then you start to get injured, you have learned that something needs to adapt in your training plan and it's this kind of information that allows you to develop your own magic formula, which is a chapter in the book.

There are some basic training variables I help you identify, like how much you like to run. Another variable is speed -- some runners thrive on it, some don't. Once you understand some of these variables, you can find the individual recipe that's right for you and realize your full potential as a runner.

There are some general practices that work for everyone -- you don't become a good runner by chopping wood. But do you take a high-volume or low-volume approach? When you understand this, you'll do more of what works, less of what doesn't.

Running is as much an intellectual challenge as it is a physical one, which is part of the joy of running. And when you have this mind-body connection, you'll train better, train more effectively and you'll get faster.

TF: How has mind-body running helped you in your own running?

MF: I'm not the ultimate mind-body runner at all, but I've learned a few things. I know that a cross-training based approach is best for me. I can handle a lot of training if it's not all running. I know how much mileage I can handle. I can do about 90 miles a week. That's less than I have run, but also more than I've run in the past. But I know now what my limit is. So when I'm training for a marathon, I won't go beyond that. It's a different target for every runner, but it's like gold to know it.

"Run: The Mind Body Method of Running by Feel," is available June 1.

Whatever your running strengths and weaknesses, the right shoes are key. Find out what the experts are wearing.

Permalink | Email this | Comments

]]>cross-trainfit-runningmatt fitzgeraldmind body runningroutinerunrunning by feelingJennifer FieldsFri, 21 May 2010 12:00:00 EST