I, like many of you, have read the book “Born to Run” by Chris McDougall.  This is one of the best running books I’ve read to date.  Aside from giving us a compelling look at an amazing group of people – the Rarámuri – most readers, like myself, finish the book wondering if all our running injuries and setbacks are due to the modern running shoes we train and race in.

First, let me say that I too am very interested in the minimalist movement and look forward to slowly experimenting with Nike Free’s, Vibram’s and barefoot running.  BUT, I would like to play devil’s advocate here and suggest to you that there are more significant contributors to running injuries then the shoes themselves.  It really comes down to the same approach and advice I’ve been receiving about barefoot running: start slow and work into it.  This has to be the same approach we take with conventional running but it’s hardly ever taught or followed.

Think of all the messaging we receive as runners:  Just Do It, Go Hard, No Pain No Gain, fartleks, speed work, tempo runs, hill runs, slow pace, marathon pace, fast pace, last place, first place, plyometrics, stretch, don’t stretch, active warm-up, dynamic warm-up, no warm-up, track this, report that, we’ll even cut a hole in your shoe for your devices and call that a +!  And guess what; you need to do or try it all.   At least that’s what the magazines tell us.

Here’s a list of injury contributors (from a beginners perspective) and suggestions gained from experience, coaching and careful observation.  Please share your own.

Purchasing shoes from anything but a specialty running store
Please don’t think these stores exist to do nothing but pull the wool over your eye’s and sell, sell, sell.  Many of the employees are passionate about running and have your best interest at heart.  It kills me when beginners buy shoes at Dick’s or Shoe Carnival solely on color and two-for-one sales.

No real conditioning
During track season, we work with many kids new to running.  We spend several weeks with general conditioning, coordination drills, body weight strengthening, and basic aerobic fitness.  This all happens before they do any real running.

Too much too soon
We’re all guilty of this.  We get all jazzed up running with friends or with a local club and feel the pressure of doing more than we should.  It results in too many miles before we’re ready. The 10% rule has been around a while and works.  I also advocate taking every fourth week as a down week by cutting your mileage almost in half.

Too fast too soon
The evil partner of too much too soon.  I’ve pulled and torn my hamstring twice due to this error in training.  Build your base!

Build your base
Those new to running can fair best and avoid injury by simply starting slow (10% rule), stay aerobic while building your base of 3-6 months (depending on your fitness level), and incorporating some cross training and strength training into your schedule.  Your cross training may only need to be once or twice a week, but as runners (especially young runners) we run in a linear fashion and neglect muscle groups that keep us holistically fit and balanced.

Poor running form
Over striding, slouched shoulders, excessive arm-swing, and heal recovery are just a few of the running form difficulties new runners’ battle when starting out.  Take the time to observe and help someone out.  A-skips, B-skips, butt-kicks, and bounding are great form drills and should be “practiced” at least twice a week if not more.  Better form + better economy = less injuries.

Running is no different than any other sport when it comes to preparation.  To excel we all need a good foundation, start slowly, and work to improve form and function.  Use these suggestions as guidance and ask yourself how you can become a better runner as you develop over time.  Do this first before you retire those running shoes to lawn mower duty.

Weekend Guest – Jay Feist

I love running in my Vibram Five Finger KSO Treks. I feel lighter, faster, and much more efficient. Running is fun again.

In February of this year, I had one of those life changing events. I had just gotten off the examination table and was told I had two large blood clots in a deep vein above and below the knee. Blood clots in a deep vein are dangerous. What exactly had caused them wasn’t exactly known. But the week before, I had run around White Rock Lake in Dallas on Sunday morning and then sat in a car that afternoon for approx 6 hours on the drive back. I had also pulled something behind the knee during the run. The combination of injury and sitting for such a long time probably caused the blood to clot around that injury. At least that’s the guess.

The reason I mention this, I started to really look at what I was doing to my body. I am a runner. I love to run. But the injuries (achilles, lower back, etc.) over the last several years made me think there had to be a better way. I wasn’t about to quit running. That was not an option. I needed to find out why I was having all those issues and do something about it.

That’s when I discovered there are several styles of running. I read the book on Chi Running and read about the Pose method. I also picked up the book, Born to Run. What an inspiration that book is. But the important take away was running barefoot. That made perfect sense to me. I had two feet that should be more than capable of running without heel protection and arch support.

On Sunday April 25^th, I completed the Wichita Half Marathon in my Vibram shoes. I didn’t set a PR because of the limited training schedule, but I was very happy that I finished it in good time. I started running in Vibram’s in March. You are supposed to transition to running without shoe support over a long period of time. It takes time for your feet to adapt. Muscles have to get stronger, ligaments have to get stronger, and bones have to adapt to the new stress. Being in standard shoes all the time makes your feet and lower legs atrophy. Some say you should transition over at least a 6-month period. I think everyone is a little different. Depends on how strong your feet are when you begin.

I have completely changed my running style to shorter steps, faster cadence and to a more efficient movement. I land each step on the mid foot instead of my heels. It took a little time to get used to the new style. In fact, I am still working on it. And sometimes I wasn’t sure exactly what I was doing. But just running barefoot on a grass field will remind you how to run the correct way. This is a perfect way to train your feet. Take off running across the football field or park in your bare feet.

According to some new research, running barefoot or running in minimal shoes places less stress on your body. Your knees, lower back, hips, etc. all benefit from the lower stress of running on your forefoot or midfoot instead of your heels. Running on your heels also takes more energy since the heel strike acts as a brake to your forward motion.

The Vibram Five Finger shoes are the closest thing I have found to running barefoot. They offer protection from glass and small rocks. They allow you to feel the ground beneath. And it’s amazing how much you learn about your running style and your body by feeling the ground. Your feet will tell you if you are running correctly and efficiently. I also know right away when I am starting to convert back to my old style. My heels start hurting! Oh by the way, people are getting up to 2,000 miles in a pair of Vibrams.

Now that I have completed a half marathon and recently the River Run 10K, I will never go back to regular running shoes. I love the feeling of flying over the ground. Running like my feet were intended to do. Only time will tell if the injuries stay away. But in the mean time, I enjoy running again. And that’s the important thing!

By the way, my life changes weren’t all about running. I have also changed my diet to the Paleo diet. After a lot of research, it made a lot of sense too. If you want more info on what I have found on either Paleo or running barefoot, please let me know and I can send you the links.

Albert Einstein once said “The definition of insanity is doing the same thing over and over again and expecting different results”.

I wanted 2010 to be different running experience for me. I committed to focus on three areas of improvement to break through some PR barriers that have plagued me the last few years. Try something different.

1. Increase my weekly mileage average of 35-40 miles to 45-55 miles a week. I’m happy to say that my mileage is up (I’ve topped out at a 65 mile week).
2. Give it all I have on my hard days. Refocus on my tempo, hill and speed work.
3. And finally – To ignore the voices. Trust in my training, stay positive, know that it will hurt and ignore the rest.

My first test in 2010 was March 27th during the Rock the Parkway Half Marathon in Kansas City. My half best was 1:30:51 which I accomplished two years back at the ripe age of 46. On a cold, windy, rainy morning (not sure I’ve ever been that cold and wet during a run) I ran a 1:29:35; a new PR! I felt I was on to something.

One week later, on April 3^rd, I ran the Wichita Easter Sun Run 10K. Previous best was 40:52 back in 2004 sometime. With my confidence at an all-time high from the half, I ran a 39:25. OK, now I know I was on the right track. I was rocking the PR world…so I thought.

April 25^th. The Johnston’s Wichita Half Marathon. I was still training but my life was a little more chaotic with coaching middle school track, things picking up at work, and all-day meets on Saturday’s. But…I did do well in KC under difficult conditions so the Wichita half would be another PR with my goal of breaking 1:29. I cross the finish line in 1:31:45. What? 1:31:45? Not even close.

I’ve added number four to my 2010 list of improvements. Cherish the PR. All of us experience the ups and downs of training; and we’re always subjected to the unexpected. We’re in control, but only to a point. I think the smart runner recognizes this fact and adjusts not only their training, but also their expectations to best suit the current conditions in training, family, and life. Work hard, train hard, be a good person and when the PR comes around, don’t look a gift horse in the mouth; be proud of the moment knowing it doesn’t come easily.

Weekend Guest – Erik Wennerstrom

I started running about 5 years ago in July 2005. Like many others, I was looking for a way to lose some weight and get in better shape. I was 31 and was experiencing the slowing metabolism that I was dreading and it was time to get moving. Once I started running I quickly fell in love with it, namely the feeling you get after a good run which I found quite intoxicating.

I set distance goals for myself and finished my first half marathon in October 2006 which I followed up with my first triathlon in July 2007. It was then that I set my sights on that big prize, 26.2. I completed the 2009 Disney Marathon in just under 5 hours, a time I was more than happy with as it was respectable for a first timer but still left a lot of room for improvement. In a decision that I would come to regret, I decided to take some time off after that race. I am just now getting back into the running routine and can count on two hands the number of times I have run since finishing the marathon.

A hidden blessing in being stationary for that long is that I get to “rediscover” running. Specifically, all those little things that come with being a runner that combine to form what I call the “Running Feeling”. Here is a list of those things and I imagine you , as a fellow runner, can relate to most of them:

• Leaving the house to get in an early morning run and immediately being overcome by the quiet and calmness that is only broken with the sounds of your shoe strikes.
• Seeing the world come to life during a morning run as the sun illuminates the landscape, birds begin to chirp, and people start to awake and emerge.
• The glisten on lawns from water that has just been dispensed from the sprinkler system.
• The hearty greetings from other early risers who are on their morning walks or out doing some gardening before the heat takes over.
• Passing another runner and gesturing with a wave or nod (I have yet to encounter a rude runner who does not wave), knowing you are both part of a larger running community that supports and helps each other.
• Running during the hottest parts of the day and seeing the expressions on the faces of others, especially those in their cars with the A/C on and drinking the large iced coffee they just picked up.
• The camaraderie that comes with being in the corrals waiting for the gun to go off with people sharing tips on the course and exchanging stories of other races each has done.
• The exhilaration that comes at the end of a hard or long run and sets the tone for the rest of my day.

I had forgotten about these little things until I started my journey back and now I am filled with excitement as I think about them and realized how much I missed them.

What makes up your “Running Feeling”?

Weekend Guest – Greg Klenda

So you have already run more than a few Fulls and are considering the adventure of an ultramarathon. How do you start the process to prepare for an ultra? You already have the ability within! The need to lengthen the training runs and the time on your feet comes natural for runners. Similar to your move from a Half marathon to a Full marathon. Ultramarathon training slows the pace, and extends the mileage and time on your feet. I also tend to run less number of days (approximately 4) each week and let my body recover. You will not injure yourself on a rest day.

Try to run at least your long run on the type of terrain of your ultra [trail, dirt road, pavement]. Also, if your course is hilly, like the Heartland Spirit of the Prairie course, you will want to add hill work to your training regimen. Downhills can be tough on a body but you can properly prepare.

There are several sites that have ultramarathon training programs, including Runner’s World. Yell if you want Kevin or me to send you one.

Nutrition

One of the significant planning differences in moving to an ultra is nutrition. In marathoning you easily survive on a mix of hydration (water and Gatorade) and gels. Your body is already trained to utilize all of the usual energy storage sources during a marathon. Because of the additional race time compared to a Full [50k = +1 hour; 50-mile = +4-6 hours; 100-mile = +16-24 hours] you will need more / significantly more nutrition. You must experiment with nutrition on your training runs to increase the probability of success with nutrition on race day. Certain products with high sugar content that work for a Full, may tend to upset your stomach when used for the prolonged period of an ultra.

Some ultras have required stops where you are weighed. If you have lost too much weight, hence, you are not properly hydrated, etc., then you may be pulled from the race.

Even though the aid stations in an ultra are typically well-stocked with water, m&ms, potato chips, boiled potatoes with salt, bananas, sandwiches, soups, pretzels, crackers, oranges, peanuts, pop, you need to plan as if you are going to rely on your own nutrition. Remember that you may have access to the use of drop bags and/or the ability to have a crew meet you at certain designated stations, so plan accordingly.

In an attempt to minimize certain sugars that can upset your stomach, I have had good success using products made with maltodextrin. You may want to try Hammer gels and Hammer’s Endurolytes.

Equipment

Equipment planning for an ultra usually differs from a Full, and also the needs on every ultra are different. Typically ultras in this area are not on pavement. You need to prepare for trail / cross country. Depending upon your course, items to consider include:

• Hydration belt / do not rely solely on the periodic aid station supplies
• Trail shoes / especially if you run a course with rocks like Flatrock you need toe guards and mid-sole support, + for water crossings
• Gaiters / for rocky courses
• iPod / there aren’t any screaming crowds when total participants are less than 100
• Headlamp / you usually start + finish in the dark
• Course map / combined with your Garmin can help in the dark
• Sunscreen / you will be on the course for a long time
• Fannie pack / carries everything [+ Band-Aids + more]
• Tape your toes and hot spots / if you are prone to blisters, plan on it
• Toilet paper / you will be glad you have it if you need it
• Camera / remember to Enjoy the Journey!

Ultras generally permit you to have drop bags and/or a crew. Pack extra equipment to prepare for equipment failure, change of weather, aid station issues, and whatever else may be thrown at you. Determine in advance the plan for and logistics of drop bags and use of crews.

One “trick”

After my first 50-miler I experienced stomach pain. A friend told me about the need to replenish sodium levels even after consuming salt pills during the race. It took two cans of chicken and noodle soup for me. Since that experience I now pack two cans of chicken broth. After finishing the September 2009 Flatrock 50k and the October 2009 Heartland 50-mile, I drank two cans of chicken broth. It may not be perfect but it works for me. You may never need the two cans, but it is a cheap investment if you need them.

The Last Word(s)

Thank You again to Kevin for his efforts in promoting fitness and running! Please encourage our youth and friends. Be aware that your actions alone encourage others around you.

The reality is that I am not a good runner. Not at any distance. However, I realized after running races five weekends in a row last Fall with a friend (the Wichita half, Flatrock 50k trail ultra, Rosstoberfest 5k in College Hill, Heartland 50-mile cross country ultra and Wichita Full) that, for me, it truly is about Enjoying the Journey. Not every race is for the time. Some races are for the experience. My body was beat up and my wife is convinced that I am “a bit obsessive”. She is right and I thank her for putting up with me. However, I did Enjoy the Journey!

Weekend Guest – Mike Janzen

Some of you have done the Pikes Peak Ascent and/or Marathon before and you know what I am talking about.   If you are one of the unfortunate ones to not have had this experience yet, here is why you should try it.

I’ll just get it out there now; no one (except for some very exceptional athletes, crazy people, whatever you want to call them) runs the whole way.  The race is run on the Barr Trail, not the road that people drive up as is the common misconception.  You start in Manitou Springs downtown at an elevation of 6,295’.  You then climb to 14,110’; a climb of 7,815’ over 13.32 miles.  Many of us run from the start to maybe a couple miles up until you’re sucking wind so bad, you have no choice but to walk, otherwise you will start seeing the pink elephants and blue giraffes that live in the trees.

Thank goodness for the W’s.  What’s a W, you say?   It’s when you go to the right and then to the left and then to the right and so forth to get up an incline at a less incline than if you were to go straight up.  Some good news is toward the middle when you actually run down in certain places.  Oh yea, that just means you have that much more to climb.

As you continue to climb, much of the time you are in the trees, but many times you get to clearings where you can look back down and see where you have come.  The trail of ants, I mean runners, the trees, the boulders, the sun coming over the mountain top shining on all of it; it’s unlike any view I have experienced in running.

Then you hit treeline, or better known as A-Frame, at 11,950’.  You still have a little over 3-miles to go and 2,165’ to climb.   But wait you say, I can see the finish and hear them announcing finishers’ names.  Ahh, the wonders of the mountains!  You still have 3-miles to go!  Then there are the 16 Golden Stairs.  Yes, here you are within roughly 800m of the one of the toughest races of your life and now you have to start stepping up on large boulders at each turn.   Then there it is the golden FINISH banner and they call out my number, name and hometown as I cross the finish line.  They hang a pretty cool finisher’s medal around my neck.  Time to go get my finisher’s jacket or shirt (depending on the year).  I’ve earned it!

One little footnote is CHECK THE WEATHER before you race!  It may be hot at the start and snowing at the end.  It may rain on you for the first 10 miles and then the last three is walking through the Artic circle (Yes, this was the 2008 Ascent!).   You just don’t know.  Registration is still open ( www.pikespeakmarathon.org )!!!