Half marathon weekend

I ran a half marathon this past weekend.

What is a half marathon?

A half marathon is a road running event of 13.1 miles and is half the distance of a marathon.

The race I ran was held in North Park, about 20 minutes outside of Pittsburgh. At 8:30 a.m., about 2,300 runners lined up at the start of the race. Not everyone that lined up at the start was running a half marathon. Saturday’s race, called “Just A Short Run”, also featured a 5k, 8.1 mile run, and a 30 kilometer race. The race raised money from everyone's entry fees for the Leukemia and Lymphoma Society. 

My sister and I (both wearing blue) just before the start of the race.

Before I knew it, the race started and everyone began running and cheering. It was an exciting feeling to begin the race that I had been anticipating since I signed up for it a few months ago.

The beginning of the race.

The first three miles of the race were very crowded with people, but it was fun because everyone was full of energy and excitement. After three miles, the runners who ran the 5k got to run through the finish line but those who were running the 8.1 mile run, half marathon, or 30k had to keep on running.

Hannah finishing her 5k race. Her time was 28:07, so she had a 9:04 pace. 

After hitting the 8.1 mile mark, the crowd of runners eased up and it was much easier for me to pass people and run at a quicker pace. My thoughts during the race ranged from thinking about how cold it was to what I would be eating for lunch.

Soon enough I had only a mile left. I ran as hard as I could and crossed the finish line, happy to be done and wanting some warm coffee.

Me, just after crossing the finish line.

My time was 1:41:32, so my pace was 7:44. I ran with a running watch that kept track of my pace and miles. Because I weaved through the crowd, my watch showed that I had actually ran 13.5 miles, so my pace was truly 7:31.

After the race I stretched my achy legs, grabbed a water, and lots of free snacks that were provided for all of the runners.

Post-race snacks.

My sister and I both received medals for placing in our age groups but we were just excited to head out to lunch to get some fuel and then go home for hot showers!

Hannah and I after the race with our medals.

Overall, I had a great time running my third half marathon this weekend and I'm looking forward to running more road races this spring!

Cross-training

What is cross-training?

Cross-training refers to training in sports other than the one you currently compete in with a goal of improving overall performance. So, in easier terms, cross-training for runners would mean working out in ways besides running to improve your running performance. 

(source)

Usually sports like running work certain muscle groups, but not others. Cross-training aims to eliminate any weak muscle groups by working unused muscles. By varying your workouts with cross-training, you will become stronger, be less prone to injury and less likely to feel burnt out from running too much.

Cross-training ideas for runners:

• Cycling
• Swimming
• Weightlifting
• Walking
• Yoga
• Pilates

My personal take on cross-training: I love cross training! I currently run three to four days a week and cross train two to three days a week. I honestly feel that I am less injury prone as a runner because I don't run every day. 

My favorite form of cross-training is swimming.

Helpful articles about cross-training:

• How to correctly cross-train
• The best cross-training for runners
• The benefits of cross-training

Do you cross-train? What is your favorite way to cross-train?

5k Training Plans

If you have been running two or three times a week on a regular basis for the past few months, you can run a 5k race! Most 5k training plans last about eight weeks and consist of:

• Running 3-4 days a week.
• Running 6-15 miles per week.
• Long runs that start at 2 miles and peak at 4 miles.

I'm now going to discuss three popular and successful 5k training plans that can be found online. 

Hal Higdon's Novice 5k Training Plan

Hal Higdon, an American writer and runner, lays out a great 5k training program on his website. 

Features:

• An 8-week plan
• 3 runs per week with the option to walk on Sunday.
• 3 rest days

Jeff Galloway's 5k Training Plan

Jeff Galloway, a former Olympian, created his 5k training plans with the purpose of staying injury-free. He also encourages runners to use his run-walk-run method of training.

Features:

• A 15-week plan
• 3 runs per week
• 1 rest day and the option to cross-train on other days.

Couch to 5k Training Plan

The Couch to 5k training program was created to ease runners into a regular and sustainable schedule. It was also created to live up to it's meaning: it claims to help couch potatoes progress from laying on the couch to being able to run a 5k in two months. 

Features:

• 3 runs per week
• A 9-week plan
• Gives the option of running by time or distance
• Uses a run-walk way of training

Have you ever followed a training plan?

(For my first half marathon I loosely followed Hal Higdon's half-marathon training plan!)

What is a 5k?

A 5k is a road or cross country race that is 5 kilometers long (approximately 3.1 miles or 5,000 meters). In case you were wondering, a road race is a running race held on roads. A cross country race is a running race over natural terrain.

The 5k is is one of the many track events in the Olympic Games and is also a popular running distance in community road races. Many public road races are held to raise money for charities. 

My First 5k:

The first 5k I ran was to raise money for a local church in 2010. I signed up for the race about a month in advance and paid $20.00, which went towards the charity. 

Before my first 5k on a chilly April morning in 2010.

The race began at 8:00am with a race director firing a gunshot.The crowd or runners that was participating in the race was off and running. Every runner was wearing a racing bib, which is a paper with a number on it that you pin to your shirt. The bib is used to record your time.

The course looped through the neighborhood near the church that the charity 5k was for. During the race, around the first mile, volunteers had a table set up with water and sports drinks that they passed out for free to runners if they were thirsty. 

The race ended 3.1 miles, or 5 kilometers later. Each runner ran over a timing pad and received a water bottle after they finished. 

Finishing my first 5k race!

After the race, everyone was able to head inside the church to have refreshments (such as fruit, coffee, and donuts) and attend an awards ceremony. The awards ceremony was held to give the first, second, and third place runners in each age group an award for winning (the age groups for races vary, but they are usually as follows: 14 and under, 15-18, 19-25, 26-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 and up).

Some races hand out trophies and some handout gift certificates, this particular race gave medals to the winners of each age group. I ended up placing first in my age group and became hooked on road racing from that point. 

Have you ever run a road race or 5k?

Treadmill Running

Treadmill running: We all have to do it from time to time when the weather isn't cooperating or if safety is an issue.

Sometimes I call it the “dreadmill” and other runners complain that treadmill running is just plain boring. Because I train for races through the winter in Pittsburgh, I often find myself on the treadmill due to massive amounts of snow and ice. Here are my tips to make treadmill running less boring.

Five tips to make the treadmill less boring:

1.  Listen to music. Using headphones while running outside isn’t safe, but listening to music on the treadmill is a great way to combat boredom. Listen to motivating songs or make a playlist for your run. 
2. Visualize your favorite route. Visualizing your favorite outdoor running route can help your treadmill run. Picture yourself running outside and imagine each sight, sound, landmark, and hill. You can even increase the incline on the treadmill when you visualize a hill!
3. Do a specific workout. I love doing speed work on the treadmill because it keeps my mind busy thinking about interval times and going faster. Instead of running at a constant pace, mix up your run with hard and easy segments. You can also play around with the incline to simulate rolling hills.
4. Zone out. Treadmill running doesn't require you to pay close attention to your surroundings like outdoor running does. You don’t have to worry about cars, cyclists, dogs, or other dangers. Running on a treadmill allows you to zone out and just run. 
5. Use the towel trick. If I run on a treadmill, I often find myself constantly looking down at the time. Looking at the time makes the run feel doubly long so I place a small towel over the treadmill and just go with the flow. 

The towel trick at it's finest!

How do you keep your treadmill runs non-boring?

I received questions from Shawn and Brooke about shin splints in the comment section of my last post, so I figured I would address the topic for everyone to read!

Shin Splints

What is a shin splint? A shin splint is pain along or just behind the shin bone (or tibia), the large bone in the front of your lower leg. A shin splint is medically known as medial tibial stress syndrome. 

What causes a shin splint? Shin splits happen during physical activity, not just running, and are a result of too much force being placed on the shinbone and connective tissues that attach your muscles to the bone. Shin splints are common in runners and in those who participate in sports with sudden stops and starts, such as soccer, tennis, and basketball.

What are the symptoms of shin splints? Some symptoms of shin splints are tenderness, soreness, or pain along the inner part of your lower leg as well as mild swelling in your lower leg. It's important to see a doctor if your shin is hot and inflamed, the swelling gets worse, or if the pain continues during rest. 

How are shin splints diagnosed? Shin splints are typically diagnosed based on your medical history and a physical exam. 

How are shin splints treated? In most cases, you can treat shin splints with a few simple steps:

• Rest or try low-impact activities such as swimming or bicycling.
• Ice your shin for 15 to 20 minutes at a time, four to eight times a day for several days.
• Elevate the affected shin above the level of your heart, especially at night to reduce swelling.
• Compress the area with an elastic bandage or compression sleeve. 
• Take an over-the-counter pain reliever such as Ibuprofen or acetaminophen.
• Wear the right shoes. Your doctor might recommend a shoe that is suited for your stride, foot, or particular sport.

Resume your regular activities gradually. If your shin isn't 100% healed, returning to your usual activities may only cause your shin splints to reoccur.

Here is a photo of some stretches that have been known to help with shin splints. 

Helpful links about shin splints:

• Preventing and Treating Shin Splints 
• Shin Splint Shoe Recommendations

Have you ever suffered from shin splints or another injury?

Have a question about running? Ask it in the comments section! 

Dealing with a bad run

"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

As a runner, I have definitely had days where it’s a tremendous struggle to get through a run. My legs feel tired, I’m breathing heavily, and running for only a few minutes feels like an eternity.

It's not fun!

I am here to say that it is completely normal for even the fittest runners to suffer through bad runs. Sometimes we need to have a bad run every once in a while to appreciate all the good ones. 

How to get over a bad run:

Think about your health. Even if you had a bad run, you still ran! Your body gets benefits such as stress relief and cardiovascular training. Your mind also benefits. Getting through a bad run will make you mentally tough, in a good way that you can use throughout situations your life. 

Figure it out. Figuring out why you had a bad run can give you a sense of closure. It's helpful to your training to understand why you had a bad run. You can figure out if you are overtraining, hydrating properly, or undereating. 

Try something different. Once you have figured out what went wrong during your run, you can then work to fix the problem. If you need more sleep, get more sleep. If you need to hydrate properly, starting drinking water right away. 

Shake it off. It's okay to have a bad run every once in a while. It happens. Try talking to other runners about their experiences with bad runs and gain some insight or learn a new tip. Don't be discouraged, another great run is not too far away!

How to have a bad run

Since I have been posting tips on how to improve your running, I thought it would be fun to do a post about some common running mistakes. 


I made this list out of personal experience because I have had many bad runs and I want to prevent others from making the same mistakes I have made!

How to have a bad run:

1. Run during the hottest time of the day.
2. Don’t tie your shoes.
3. Don’t drink or eat anything before you run
4. Run in a place you are unfamiliar with, especially somewhere that has a lot of traffic and confusing signs.
5. Run a distance you have never even come close to running. If you usually run three miles, try twenty!
6. Run in boots, high heels, or any non-running shoe.
7. Don’t stretch before or after you run.
8. Run during a lighting storm, it’s exhilarating.
9. Run by yourself in a sketchy area in the dark.
10. Under dress in freezing temperatures
11. Overdress in warm temperatures.
12. Don’t let the stomach flu keep you from running.
13. Run through injuries, you’ll be fine!
14. Don’t take any days off of running, especially if you need one. 

Have you ever had a bad run? What was it like?

[Once I ran nine miles in 95 degree weather. Another time I thought it would be okay to eat half of a watermelon before a run. Not a good idea.]

Be on the lookout for my next post about to do deal with bad runs!

How to run with your dog

It is often hard to find a running partner who is always ready and willing to run. Except, of course, if that partner is your dog! Dogs can be faithful running partners that usually won’t let you down.

Before you grab your furry friend’s leash, here are a few things to remember:

Ease into running with your dog. Just as humans start running by gradually increasing mileage, dogs have to build their endurance as well. Before you begin an exercise program for your dog, check with a veterinarian first to see if your dog is healthy and able to run.

Always keep your dog on a leash. Even if your dog is trained well, he or she may be tempted to run off when they see another human or animal. Areas of high traffic can become fatal if a dog is not on a leash.

Stay hydrated. Make sure to carry enough water for both you and your dog. It can also be a good idea to buy a portable dog dish to put water in.

Try to run on trails. Trails are typically more shaded and soft than roads; the softer surface will be easier on your dog’s joints. Remember, dogs don’t have gel-filled shock absorbing shoes like we do, they have to run on their own pads.

Watch for discomfort. Dogs cannot tolerate heat as well as humans can so they are at a greater risk for heatstroke or dehydration during warm weather. Signs of overheating are: excessive panting, slowed rate of movement, increased salivation, red gums, weakness, vomiting, and diarrhea.

Helpful links about running with dogs:

• Dog paw pad injuries and treatment
• Q&A about how to run with your dog
• Five reasons to run with your dog
• Running accessories for dogs

Dealing with the weather: rain

Once again, I have good news.

When it is raining, you don’t have to sacrifice your run!

5 tips for running in rain

1. Just go. Sometimes the hardest part about running in the rain is just getting started. Once you begin running you will warm up, adjust to the rain, and maybe even enjoy your run. Also, running in the rain is great preparation if you were ever to compete in a road race while it rains.

(Image source)

2. Wear a hat. Wearing a hat with a brim is a great idea during a rainy run because it keeps the rain off of your face and you will be able to see!

3. Layer up if it’s cold. If it is cold and raining you may need to wear a few layers of clothing. Wear technical fabric like polypropylene or any other fabric that wicks water and sweat away from your skin. For your outer layer, wear a water and wind-resistant jacket.

4. Protect your electronics. Make sure to store your electronics like cell phones and MP3 players in a zip-lock bag or waterproof carrier.

5. Stay safe. Rainy weather often means poor visibility. Wear an outer layer that is light-colored or has reflective strips on it.

Here is a great article on expert tips for running in the rain!

Dealing with the weather: extreme heat

I have more good news. 

When the weather heats up, you don’t have to sacrifice your run!

5 tips for running in extreme heat

1. Stay hydrated. Drink water throughout the day to stay hydrated. Your body will be able to adapt better to handle the stress of extreme heat when it is properly hydrated. A sports beverage is a great drink choice during a run because it replaces electrolytes which you lose through your sweat. *Remember that by the time you feel thirsty, you may already be dehydrated. All the more reason to drink up!*

[The above photo is me guzzling water after a run in 80 degree weather!]

2. Run at cooler times of the day. Try to get your run in early in the morning or in the evening when the sun’s rays aren't as hot. Your body will thank you.

3. Adapt. Slow your pace and reduce your intensity when running in extreme heat. Your body can adjust to warmer weather in about two weeks.

4. Wear the right clothes. Wear loose fitting wicking clothes that are light colored. Wicking apparel allows moisture to pass through the material so your skin stays cool. It is also a good idea to wear sunglasses, waterproof sunscreen, and a hat to protect your skin and eyes from the sun.

5. If all else fails... If there is a heat alert, a poor air quality day, or you just can’t stand running in the heat, complete your run indoors, on a treadmill.

Dealing with the weather: cold

I have some good news.

When it's cold outside, you don’t have to sacrifice your run! As long as you are safely dressed, you can run in cold weather.

First things first, it is a good idea to get motivated to run outside in cold weather. Running can improve your energy level, help you sleep better at night, and will keep you in great shape. If you remember these things before heading out for a run, you will be sure to stay motivated. Meeting up with a friend is another way to assure you will run because you won’t want to let your friend down.

Dress in thin, sweat-wicking layers. Your base layer of clothing should be a thin layer of synthetic material like polypropylene because it wicks sweat away from your body. Avoid cotton because once you sweat, it will stay wet and make you feel cold. Your outer layer of clothing should be nylon or Gore-Tex to protect you from rain, snow, and wind. As a rule of thumb, try to dress as if it is 20 degrees warmer because your body will heat up as you begin running. You should be slightly cool when you start a run in cold weather.

(Image source)

Protect your hands, head, and feet. Up to 30% of your body heat escapes through your hands and feet and 40% of your body heat can escape through your head. Mittens will keep your hands warm, a hat won’t let heat escape from your head, and wool socks such as SmartWool Socks can keep your feet cool and dry.

If you don’t enjoy running in cold weather, you also have the option of joining a gym and running on a treadmill!


Reader Questions: What is the coldest temperature you have ever ran in? What is the coldest temperature you have ever experienced?

Staying Injury-Free

One of the most common reasons why runners don’t achieve their goals is because they get injured. 

Unfortunately, most runners have to deal with injuries from time to time. When one begins to run for the first time or starts training for a race, they often are highly motivated and want to improve quickly. Running too fast or adding mileage too soon in a training plan can lead to injury.

 I would like to present an important tip for staying injury-free. But first, you may be wondering how you know if you are injured. 

4 Injury Warning Signs

1. Inflammation- swelling, tenderness, puffiness or thickening at a specific point in a bone, muscle or joint.

2. Loss of function- the area doesn't move normally or work correctly.

3. Pain- pain that does not go away as you warm up or pain that bothers you even when you aren't running.

4. Suspect- you may have a feeling that a body part feels "off."

Staying Injury-Free

• Be sensitive to your "weak links." Weak body parts take on more stress when we work out therefore they are the first to hurt, ache, or malfunction when you run too fast, too far, or too many days in a row. Common "weak links" for runners are the knee, hip, ankle, Achilles tendon, and hamstring. 
• Tip: At the first sign of irritation of a "weak link," stop running immediately and take an extra day off of training. It is also a good idea to visit your physician for a proper diagnosis. 

 

Running gear

One of the best things about running is the fact that is a fairly inexpensive sport because you don't need much equipment or fancy gear. If you run on a regular basis you will need a few items to make your running safe, comfortable, and smooth. 

I will separate the running gear into two categories: necessary and optional.   

Necessary: Running shoes. A huge cause of injures in running is wearing old or the wrong type of running shoes.  Running in old shoes isn't a good idea because you are supposed to replace your shoes every 300 to 400 miles. To prevent yourself from wearing the wrong type of shoe for your body, visit a running specialty store to have your foot type and running style evaluated so you can choose the right shoe.

(I wear Brooks running shoes!)

Necessary: Technical fabric clothes. When running, it is important to stay dry and comfortable, especially in extreme heat or cold. Sporting goods stores sell sweat wicking clothes that will keep you dry and warm in the winter or cool and dry in the summer. Try to avoid cotton because once it gets wet, it stays wet. 

(This is a good example of cold weather running gear. Image source.)

Necessary: Water. If you run for more than 30 minutes, you should drink water to stay hydrated so you don't suffer from headaches, muscle cramping, or dehydration. It is a good idea to drink 4 to 6 ounces of water every 20 minutes while running. If you don't have access to a water fountain during a run you can bring a water bottle along. 

Optional: Running watch. A running watch is a fun tool that you can use to track your time, pace, mileage, and heart rate. Running watches can be useful but also expensive and definitely aren't necessary.

(I use this running watch.)

Optional: Foam roller. A foam roller is a cylinder made of foam that is used for self massage and stretching. According to a Runner's World web article, "Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance." 

(Image source)

Beginning to run: 6 tips

Now that I have introduced myself and stated some goals for my blog, I would like to post today about beginner running. If you think about it, everyone who is an experienced runner was once a beginner.  Even if you are an experienced runner, this post can be great to read because many of the tips I provide can help you to continue to improve your running. 

(image source)

Here are my 6 tips for new runners:

1. Don’t start off too fast. I mean this in two ways. First, don’t start off running at fast speeds. I say this because many people begin running and feel as if they have to run fast; you don’t have to run fast! You will like running much better if you run at a comfortable pace or even run a little and walk a little. Secondly, don’t start off by running every single day. Make sure to consult with your doctor before you begin a running program. It’s a good idea to start by running two times a week for 20 minutes and then slowly increasing the time you spend running and the number of runs you complete a week.


2. Pick a route close to home. It's a good idea to pick a running route close to home first of all for safety, and secondly because you will be more likely to stick with running because it is convenient. I know that I am much more likely to complete a run if I only have to step out of my front door instead of having to drive to a trail or park.  


3. Set realistic goals. Setting realistic goals will help you to stay motivated and encouraged to keep running. I suggest setting short and long term goals. A good short term goal for a beginner is to try to run 3 times a week. Completing this short goal will encourage you to keep running the next week. A good long term goal for a new runner is to be able to complete a race or certain amount of miles. Having long term goals will motivate you!


4. J ump into the running community. Subscribe to a running magazine such as Runner's World, browse the web for running blogs and forums, read books on running, join a local club, or even volunteer at a race. Doing any of the above will help you reach out to other runners or just learn more about the sport in general. You may find a certain area of running such as an interesting race or way of training to spark your interest!

(image source)

5. Mix up your training. Running the same route at the same speed day after day can make you feel less than enthusiastic about running. Try new routes, speeds, and distances in your runs. Remember to take rest days and try other activities like cycling, swimming, walking, or weight lifting to give your body a break from running.

6. Don't compare yourself to other runners.  It can be easy to look at other runners and think about how they are in better shape or faster than you. You should run for yourself and no one else, by doing this you can be assured that competition means nothing. Also remember, not every run will be perfect, but you can learn something new from every run!

An introduction post!

Hello and welcome to my blog about running! I’m Allie and this is my first post.

 I will be doing 3 things in this blog post:

1. Introducing myself and giving a background on my running career.

2. Stating my goals for this blog.

3. Describing what topics within running will be included in my posts.

Here we go!

1.       About me and my running career.

I’m Allie and I’m 19 years old. I began running in middle school when I joined the track team. I ran the 400 meter dash and the 100 meter hurdles.

 In high school I ran the 400 meter dash, 100 meter hurdles, and the 800 meter dash. I liked running short distances but began to have interest in running 5k’s (3.1 miles) during my senior year of high school. I ran my first 5k in April 2010 and fell in love with distance running and road races. 

 Since my first 5k I have run many others as well as 10k’s (6.2 miles), 2 half marathons (13.1 miles), and I’m currently training for a full marathon (26.2 miles) in June 2012. 

2. My goals for this blog

My goal for this blog is to talk all about running. I have learned many lessons from past mistakes and I want to share my insights! I am always learning new things about this wonderful sport and I am excited to blog about what I learn. 

3. Topics I will be blogging about

I will be blogging about much more than just the sport of running. I have created a list of some of the topics that also deal with running that I will blog about: 

-Training plans

-Nutrition

-Various races

-Footwear

-Speed work

-Running workouts

-Treadmills

-Dealing with weather

-Running gear

-Cross training

-Injury prevention and treatment

*The above list is always able to change and is not limited by any means. If you have a question about running, I would be happy to do a post on it; just leave a comment, don't be shy!*

Now, I'll leave you with a quote.

The best part of a run? The birds chirping, the awesome air, and the fact that a lot of people are still sleeping. The worst? The first couple of steps. Just getting the creaks out. 

-Summer Sanders, Olympic gold medalist and TV commentator