For those of you who have qualified for the Boston Marathon...congratulations. You’re in the club. Now you need some pointers on how to navigate the day to run your best. Read on.
Get to athletes' village early....
Search
Categories
- Running (8)
- Marathon Training (7)
- Winter Running (5)
- Marathon (5)
- Chicago Marathon (4)
- Time (2)
- Preparation (2)
- Motivation (2)
- Nutrition (2)
- Ankle Sprains (1)
- Holidays (1)
- olympic trials (1)
- boston marathon (1)
- Hood to Coast (1)
- olympics (1)
Archives
- December 2009 (1)
- June 2010 (1)
- July 2010 (2)
- August 2010 (3)
- September 2010 (2)
- October 2010 (1)
- November 2010 (3)
- December 2010 (1)
- January 2011 (1)
- April 2011 (2)
The Running Institute Blog
12-07-2012
In the aftermath of Hurricane Sandy, there were no places on the internet more divisive than the Twitter, Facebook and blog feeds of runners who saw a barrage of opinions on the pending running or cancellation of the New York Marathon earlier this month.
There were the race-registered runners who thought it best not to run with so many locals without homes, power or who grieved with the loss of loved ones. There were also the racers who who thought it best to carry on in honor of the same victims - as a tribute to the tenacity of New Yorkers.
Then there were those runners who didn’t want to let their training go to waste and thought they should be able to run if they wanted - after all, they paid an exorbitant entry fee. And subsequently, there were the many running outsiders who hurled insults at the runners who had said they would race (before it was cancelled).
Facebook status opinions on the matter were plentiful, insult-laced Twitter exchanges...
10-04-2012
It’s that time again! Chicago Marathon 2012! Here are just a couple simple reminders for Sunday’s race...
Cool Temps & Wind
The first week of October has been notoriously hot, humid and sunny in Chicago. But this weekend it looks like Tom Skilling is giving racers a reprieve from the heat with cooler temps and some wind. The near-perfect marathon temp conditions will be slightly below 50 degrees Fahrenheit at the start line according to Accuweather forecast.
Because the temps will be cooler, you’ll want to make sure to dress warmly while you wait to start the race. This seems obvious, but wear some throw-away sweats and toss them away in the corral before you start the race. Also remember that (depending on your cold tolerance) you’ll warm up significantly once you start running...so you won’t need as much clothing as you think you will. Personally, I would wear my racing singlet and shorts as normal with some throw-away arm warmers and thin gloves from...
09-19-2012
It’s midnight on a gravel road somewhere deep in the mountain forest between Mt. Hood and Seaside, Oregon in almost total darkness, and I’m wearing a shoddy headlamp, racing singlet, Lunar Racers, two-inch tempo shorts, a reflective vest and carpenter’s dust mask.
Three weeks ago during leg 21 of the Hood to Coast Relay, my second leg, it occurs to me several times that this run is, in fact, the dumbest thing I’ve ever done.
The darkness and dust are the biggest enemies because, except for the perpetual movement of light from the headlamp in three feet intervals ahead, they make it almost impossible to see. When the light shines on the dust, the view is pixelated like I’m swimming through thick algae on the ocean floor.
The tunnel vision is oppressive and makes it impossible to gauge my footing and leg speed. The racing shoes worn are too thin for the terrain, and every so often a large-enough rock rises up and slaps the insole. With each step, there is a...
08-14-2012
The sun sets behind the scoreboard of my hometown Benedictine University track and the day slowly loses what mid-summer light it has left. The stadium bleachers are empty and, seemingly, I’m the only one on earth grinding out mile repeats.
Dathan Ritzenhein is there. So is Galen Rupp. And Ashton Eaton, too. At least in spirit.
These are a few of the more memorable runners I saw compete at June’s U.S. Olympic Track & Field Trials in Eugene, Oregon - the winners who qualified for a chance to compete in London this past week.
Yes, Ritz is there at the track. The reel of the final laps during his 10,000 meter race playing over on a loop as I lean into the turn, gird my loins for the final 400m of the first repeat.
He needed to hit two marks to make the team: place in the top three and get the Olympic standard time of 27:45.
He did both in dramatic fashion. He stayed with the leader and teammate Rupp for most of the race until Rupp pulled...
03-30-2012
The “Summeriest” Winter Ever
When it came to running this winter in the Chicagoland area there’s no better way to describe it than a Tweeter did on my Twitter feed this week: “It’s the ‘Summeriest’ Winter EVER.”
In fact, this post was supposed to be about helping you through the last days of winter running - and the cold early spring days Chicago is known for.
Well that blog post idea went away, when we had our first 80 degree day last week. Went away as quickly as the 30 degree temps and dri-fit winter running jackets off the backs of the runners along the lakeshore.
It’s a beautiful thing the lakefront, on the first day of unofficial day of spring. It’s the first time many of the bears of Chicago (not those bears, silly) awake from their slumber, unearth the den opening and head out to for the first workout they’ve had outside in a while.
This makes the lakefront livelier and busier than ever with runners, cyclists, roller bladers, dog walkers...
11-22-2011
It’s almost here. The chill in the air, the early darkness, a few passing snowflakes…
THE HOLIDAYS ARE COMING!!!
Chicago is particularly festive this time of year. We see department store decorations, pretty lighting in the streets and buildings, and food…Food…FOOD!
So, how does one prepare for this onslaught of overindulgence and prevent the inevitable dietary debacle? There are a few quick tips to keep in mind as we head into the season filled with spices and sweets:
- Eat before going to a party. Seems backwards, doesn’t it? I mean, that’s half the REASON to go to the party, to enjoy the yummies. The hungrier you are however, the harder it is to exercise good dietary judgment, and easier it is to overeat.
- Limit yourself to 1 (yes 1) alcoholic beverage at an event...
09-07-2011
So there was this other life. The one before my official ‘running life’ began – the first 24 years when I was an elite hockey player in juniors, college and professional ranks. And the one that eventually ended in shattered NHL dreams, a bruised ego and more combined injuries than I could count on four hands.
Those injuries (over 20) were healed by the time I hung up the skates and put on the running shoes – deciding in part that another hockey injury was just too much a threat for me to return for another year.
Shortly after, the intense running and racing began. As running filled the competitive void, I never thought of it as a contact sport. After all, there weren’t 225 lbs. defensemen bearing down on my 160 lbs. frame, ready to sharpen their elbows...
06-21-2011
The marathon training headmaster taps you on the shoulder. You look behind you. She’s wearing horn-rimmed glasses, her eyebrows raised and lips pursed. She’s holding a ruler. She’s judging you.
She’s judging you because it’s time to start training for your fall marathon and you’re still in CupcakeLand.
You’ve taken enough recovery time - a full month of rest or easy running, so what are you waiting for? Gone SHOULD be the days of “Oh, maybe I’ll just run 30 minutes instead of an hour,” or “See ya speedwork, hello couch,” or “Hey Mr. Tempo Run? I don’t even know who you ARE anymore.”
Sooner (not later!) it’s time to get back to marathon training.
After all, it is only four months out from a fall marathon. For the fine running folks that train for the distance the right way, it’s like waking up five minutes before your alarm. Your body just knows it’s time to get going. It’s that innate feeling that jostles you...
04-04-2011
2:46:06.
To most people this number might signify a time in the mid-to-late afternoon – the red-headed hour between when the important stuff in life actually happens; the time you can hear the clock’s hands tick and you’re feeling bored, needing a nap, and slightly annoyed that it’s not time to eat again.
If you’ve ever sat down and philosophized on whether or not time really exists, if it’s a tangible thing or not, you know how much it can cause fits and dizzy...
04-04-2011
“You know that course was short, right?”
This was the fact my sometimes training partner and friend Mark was quick to point out after I excitedly told him about a personal record I ran in a local 5k race two summers ago.
My success came after a spring of little to no training, so for my running to progress to a 15 second PR and one second better than Mark's best time was colossal coup.
“Yeah, so-and-so went out on the course with his bike yesterday and measured it. It was about a 150 meters short,” he continued in earnest.
...
01-09-2011
Part 2
"Once more unto the breach, dear friends, once more." Use this Shakespeare quote as your mantra to get out the door for winter training. But REALLY take note of a few more tips to manage winter running and your expectations against the perils it can bring.
...
12-02-2010
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....
11-19-2010
You’ve crossed the finish line of your fall marathon. You’ve gotten your medal. The day’s celebratory dinner
and social media status buzz about your accomplishment has faded. Almost immediately you’re thinking about how you can better your time in the next marathon. The urge to hit the pavement to train for your next race is intense.
Stop right there.
Your Body Needs the Rest
Regardless of varying individual recovery times (some athletes...
11-09-2010
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...
11-03-2010
It’s getting cold outside, and the ranks of outdoor runners are thinning out.
Your choices are simple: You could stay inside and watch TV while remembering those warm spring and summer runs, or you could bundle up and run alongside the snowplows or crashing waves of Lake Michigan. If you plan to tough it out until the Spring, it’s important to keep some safety tips in mind.
The usual pitfalls of running, such as overheating, still apply during the winter, but you will also contend with the threat of frostbite or snow blindness (grab some shades).
Here are a few other tips to ensure you emerge from the dark winter months as fit as – or, dare we say, fitter than – you were in the summer.
Layers
When you’re piling on clothes to insulate yourself, be sure to do so in a way that...
10-13-2010
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...
09-28-2010
The Chicago Marathon has finally arrived! You should be thrilled with all of your hard work and dedication and sacrifice – you’re almost ready to compete!
But listen, we’re all human. Even the most experienced runners can make rookie mistakes as the final hours tick down. It is crucial not to let the added jitters of the day before – or even the day of – mess with your “runner mojo.” We know that you know how to run and how to prepare: you wouldn’t be running the big one if that weren’t the case. But, we at The Running Institute have some useful tidbits that we found out about the hard way.
Heed the following advice and it will help keep you safe, fit, and competitive.
The Day before the Race
Don’t change your gear: use the same shoes and clothes that you...
09-08-2010
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...
08-18-2010
The dog days of summer have arrived! And with them comes a barrage of literature on the importance of hydration - for athletes and non-athletes alike. In our last blog post we told you about the importance of staying properly hydrated. And this turns out to be hugely important because about two thirds of your body is made up of water, which transports nutrients throughout the body, keeps your mucus membranes lubricated and keeps the body at a desirable 98.6 degrees.
But – whether you are drinking water, or beer, everything has its useful limit. Today’s blog post discusses variations on a theme: what happens if you overhydrate?
What Is Overhydration and How Does It Affect the Body?
• Overhydration is simply an excess of water in the body – when the body takes in more water than it loses.
• People...
08-12-2010
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...
08-03-2010
If you are a runner or an active athlete - even a minimally active one! - you know about the hamstrings, one of the three posterior thigh muscles or tendons that make up the borders of the space behind the knee. They cross and act upon two joints - the hip and the knee.
But just because their name sounds weird - like something from a butcher’s shop - doesn’t mean that a hamstring pull or strain is a hammy experience. In fact, these injuries can be very painful and put athletes on the sidelines for up to 4-6 weeks.
Hamstring injuries may result when an individual's training strengthens the quadriceps to the point where they become out of balance with the hamstrings and a powerful contraction from the quadriceps injures the hamstrings.
Further, most athletes are susceptible to a hamstrung injury because when they run they put...
07-29-2010
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...
07-01-2010
There is a strong correlation between women’s dressier shoes – like heels and pumps – and the likelihood of foot pain later in life.
An article in the October issue of Arthritis Care & Research, which was based upon interviews with 3,378 men and women from Massachusetts, found that women who had mainly worn supportive footwear like sneakers or athletic shoes in their early years cut their risk of foot pain later by more than half, compared with women who had worn shoes that gave average support, like hard-soled or rubber-soled shoes. The average age of the women in the study was 66.
Those women were in the minority, however. More than 60 percent of women said they generally wore problem footwear, like high heels, pumps, sandals, and slippers: footwear that generally leads to the risk of pain in the hindfoot, ankle, or Achilles tendon.
Women can do more to ensure healthy and pain-free feet. First, women (as well as men) should place more of an...
06-10-2010
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...
12-22-2009
As any runner knows, running is more than just a physical activity. It's a form of exercise that powers the body, the mind, and the spirit. Because we take a holistic view of wellness for running athletes, you'll find us blogging about a wide variety of topics, all of interest to the serious runner:
• Nutrition tips
• Trends in sports medicine
• Running shoes and gear
• Holistic wellness
We'll share information and ideas to help keep you moving, feeling great, and enriching your running experience.
At the Running Institute, our philosophy is very simple -
To return every one of our patients to an active and healthy lifestyle without pain or discomfort.
If you think you could use some help to get back in full gear, we hope you'll contact us to make an appointment. If you're already in peak condition, we hope what you read on our blog will make your running...