The Running Institute Blog

Part 1

When winter winds whip and the days shorten, getting out the front door for a run becomes an exercise in your superpower will-power. One missed workout because of inclement weather can lead to two, which leads to three, and before you know it, you’re sitting on your couch watching infomercials with potato chip crumbs stuck to your face and shirt.

Luckily, there are positive thoughts to move you past that sometimes impassable place we call the front door....

Unless you have access to a treadmill, winter running can be next to impossible. But if you have the right gear, you can run in most winter conditions. It’s important to understand the limits of regular winter clothes and the benefits of specially tailored gear.

Rule No. 1: Avoid cotton. It will absorb water and could make a cold situation much worse. Beyond that, here are a few tips.

Torso and Up

For most runners, the head is the easy part: A beanie or a hood will block out the wind and deflect the snow. Material-wise, go with what’s the most comfortable for you, but make sure it’s something that’s easily seen. A backdrop of snow might make you more visible during the day, but while night running, you’ll be thankful for headgear that stands out.

Ear covers are perfect for protecting...

Pheww – you just finished running a marathon! What an accomplishment! This is a true testament to your athleticism, dedication, and good health.

But what should you do next? Gloat, yes. Celebrate with your friends, yes. But, physically, what should you do next to prevent soreness, sickness, and post-race fatigue?

Someone who is consistently running 5+ miles per day and is on his or her 5th marathon may have a quicker recovery period than a first-timer. Nevertheless, the following is your guide to avoiding typical ailments (physical and mental) and get back on the road.

Soreness
Soreness for athletic people is, unfortunately, common terrain. Expect that muscle soreness will become apparent as little as eight hours after the marathon and will stick with you up to a week...

When people think about the rigors of marathon training, most envision the first few weeks of just getting out the door or the grueling build-up of miles. Some even envision their first 20-mile run! 

While those are certainly challenging, most marathoners know the last three weeks of training, known as the tapering period (or TAPER MADNESS!), can be a lot worse!

What is tapering?

The fact is that we runners develop a bit of an addiction to running; we become psychologically dependent on the rush of endorphins and the feeling of staying in good shape. And when you are used to a certain level of training and then stop, some bad things can happen.

As the folks at runnersworld.com explain: “Taper tantrums are the phantom pains, panic attacks...

As temperatures soar through the summer, making sure you stay hydrated is crucial for runners and non-runners alike. Drinking water while you run is critical for runners travelling more than 5 miles, and on hotter days, can be the difference between a personal best and a trip to the emergency room.

Why you need water:

As most people know, about 60% of your body weight is water. It is arguably the most important fluid in your body. Water aides in the transport of nutrients throughout your body, keeps your eyes, mouth and ears moist, and helps to regulate your body temperature.

What happens when you don’t get enough water:

Lack of water can lead to dehydration, which is commonly associated with lethargy (feeling tired) and a variety of other symptoms, such as dizziness, confusion and...

Any runner or active person knows how susceptible the knee is to pain and injury. Knees are complex pieces of human architecture that absorb a great deal of stress in many types of popular exercise activities, including running, climbing, tennis, weightlifting, and golf.

Among the many types of knee conditions and injuries that can severely limit activity:

• Hyperextended knee
• Knee tendinitis
• Osteoarthritis of the knee
• Strained or torn ligament
• Torn meniscus
• Water on the knee

At the Running Institute, we believe an ounce of prevention is worth a pound of cure. Here are a few recommendations for keeping your knees healthy.

Shoes: Wearing comfortable and supportive footwear is good for knees as well as ankles...

Emergency room statistics in the United States suggest that every day 23,000 people — ranging from Olympic athletes to cautious accountants — severely turn their ankles.

Your ankle is so susceptible because of its position and role. Basically, your “ankle” is a joint that connects the foot with the lower leg. It rests at the crossroads of three bones — the tibia, the fibula, and the talus — and has many ligaments holding it together. Because of the ankle’s architecture, even a simple misstep on a curb can tear ligaments, tendons, and weaken the neuromuscular connections that hold bones in place.

And even a simple sprain can have future ramifications. If you sprain your ankle it could weaken your joints and leave you susceptible to future problems, even osteoporosis. And ankle sprains can be as far reaching in their damage. I.e., a bone usually takes a few weeks to heal but a sprain can stick around as long as three months.

Science has shown us that men and...