About.com Running & Jogging

Warning: Running Injury Ahead!

Tue, 09 Feb 2010 13:13:24 +0000

I get a lot of questions from runners who think they may have a running injury, but aren't quite sure. As you increase your distance and intensity, it's normal to feel some discomfort, such as sore muscles. Sometimes you'll feel soreness when you first start your run, but it feels better as you warm up and continue running.

It's also normal to feel pain in your joints, especially your knees, when the cushioning in your running shoes is shot and you need to replace them. When your shoes are the culprit, you'll most likely feel the pain on both sides, and it will clear up within a week or two of getting new running shoes.

You should be on the lookout for pain that causes you to run with a limp or altered stride, or pain that keeps getting worse as you continue running. If you notice any of those red flags, you should stop running immediately and take a few days off.

Sports Medicine Guide Elizabeth has a very helpful list of sports injury warning signs, such as joint pain, tenderness at a specific point, swelling, and reduced range of motion. Check out her article and see if your pain sounds like it already is or could develop into a running injury. If that's the case, don't ignore those symptoms and make sure you get it checked out by a doctor.

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Warning: Running Injury Ahead! originally appeared on About.com Running & Jogging on Tuesday, February 9th, 2010 at 13:13:24.

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Post-Super Bowl Calorie-Busting Workout

Mon, 08 Feb 2010 10:35:33 +0000

Feeling a little guilty about overindulging�yesterday during the big game? Try one of these speed workouts today to burn some major calories and ease your guilt.

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Post-Super Bowl Calorie-Busting Workout originally appeared on About.com Running & Jogging on Monday, February 8th, 2010 at 10:35:33.

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Run a Virtual Race to Benefit Haiti

Fri, 05 Feb 2010 14:37:50 +0000

The cold weather in many parts of the U.S. means that finding a local road race can be difficult this time of year. But here's an opportunity to run a race "virtually" and help a very needy cause.

MapMyRun and New York Road Runners have teamed up to present a 4-Mile Virtual Run/Walk to Benefit Haiti, an opportunity to help those affected by the Haiti earthquake. One hundred percent of the event's entry fees will go to support New York City's Haiti Relief Fund.

To participate in the 4-Mile Virtual Run/Walk to Benefit Haiti, runners and walkers can�register on-line and map out qualifying distances on MapMyRun.com. You can then walk or run the four miles anywhere in the world between Feb. 19-24, and upload your times to the event website.� Post-race, you can check back to see how you finished compared to other runners and walkers -- both those who competed virtually, and those who ran or walked in the live Run for Haiti to be held on February 20 in New York City's Central Park.

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Run a Virtual Race to Benefit Haiti originally appeared on About.com Running & Jogging on Friday, February 5th, 2010 at 14:37:50.

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Ladies, Find Your Inner Runner!

Wed, 03 Feb 2010 13:12:03 +0000

Today is National Girls & Women in Sports Day, so I thought it would be a great day to highlight some women-only and female-friendly races around the U.S.� If you're interested in any of these, don't wait too long to register - many of these popular events sell out quickly!

More Magazine + Fitness Magazine Half-Marathon: This 13.1-mile race, sponsored by More and Fitness magazines, takes place in New York's Central Park on April 25. Open to women only, this race is very friendly to run/walkers and walkers, as long as they finish within the 3:30 time limit.

Leading Ladies Marathon: If you're looking for a marathon that's women-only, check out this one in Spearfish, South Dakota. The course is described as a "scenic, serene, spectacular and gentle down-hill 26.2-mile journey through Spearfish Canyon." Held on August 15 this year, it also includes a women-only half marathon.

Nike's Women's Marathon: If the spectacular San Francisco views aren't enough incentive to run this race, you might be enticed by the Tiffany necklace given to all finishers. Runners also love the massages, manicures, and yoga classes at the Nike Expotique, as well as the Ghirardelli chocolate stop. And, despite the marathon's name and all the amenities, the race is open to men, too. This year the race will be held on October 17. Check the Nike website for registration information soon.

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Ladies, Find Your Inner Runner! originally appeared on About.com Running & Jogging on Wednesday, February 3rd, 2010 at 13:12:03.

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Six More Weeks of Winter?

Tue, 02 Feb 2010 10:45:10 +0000

I know it's just a tradition and Punxsutawney Phil is said to be wrong at least half of the time, but it was still discouraging to hear the "six more weeks of winter" prediction this morning. With all the frigid weather we've been having here in the Northeast, it already feels like it's been a long winter and I'm about ready for spring to start.

If you're feeling the same way, here are some ways to stay motivated to run through cold weather:

Warm up inside before you head out. Often it's the thought of that first frigid 10 minutes of running that keeps us from going outside for a run. To help avoid that uncomfortable feeling for your first mile or so, try marching or slowly jogging in place for a few minutes inside before you head out. It will especially help warm up your feet and hands, which are often the most uncomfortable body parts during the beginning of a cold run.

Sign up for races. Doing road races throughout the winter is a great way to guarantee you'll a) keep motivated to stay in shape and b) run outside, at least occasionally (for the races).

Run with a group or a buddy. Find a local running group or recruit a friend to run with you. Knowing that someone is waiting for you will help motivate you to do those chilly runs.

Shop for running clothes.� If all else fails, you could always try some retail therapy to beat the winter blues.� Many running and sporting goods stores have marked down their winter running clothes, so you could score some great deals and maybe give your motivation a little boost.

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Six More Weeks of Winter? originally appeared on About.com Running & Jogging on Tuesday, February 2nd, 2010 at 10:45:10.

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Get Over Your Porta-Potty Fears

Tue, 02 Feb 2010 06:23:59 +0000

One way you know you're a runner is when you actually don't mind using a portable toilet (porta-potty) and you have at times even been excited to see one. But there are plenty of runners who dread using a porta-potty or maybe still haven't attempted to use one at a race. If you fall into one of those categories, here are some tips for dealing with porta-potties:

Be prepared with your own supplies. Porta-potties usually start out fully-stocked with plenty of toilet paper and hand sanitizer, but they inevitably run out.� Bring your own toilet paper and a small bottle of hand sanitizer, so you're prepared, just in case. You'll be able to check your extra supplies in your race bag at the start (or you could always leave them in a porta-potty for the next runners).

Don't forget to lock the door. To avoid getting caught with your pants (or shorts) down, turn around and lock the door, as soon as you step into the porta-potty. If other runners see that a porta-potty door is�unlocked, they'll try to open it without knocking first.

Use the hover method. Many women have already mastered the art of hovering, or not fully sitting on the toilet seat,�when using public bathrooms. I don't know if it's because of pre-race nerves or poor lighting, but people tend to have worse aim in porta-potties at races. So, if ever you wanted to start hovering over the toilet seat, now's a good time to give it a try. Most porta-potties don't have those sanitary toilet seat covers.

Hang onto the handle. Most porta-potties have a handle on the back of the door that you can hold onto. This will help you keep your balance when using the hover method (see above).

Get more tips for using porta-potties.

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_{Photo by Michael Blann}

Get Over Your Porta-Potty Fears originally appeared on About.com Running & Jogging on Tuesday, February 2nd, 2010 at 06:23:59.

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Motivation Tip: Run on Monday

Mon, 01 Feb 2010 09:53:12 +0000

When I'm planning out my weekly workouts, I always try to make sure I get a run or workout in on Monday. Why Mondays? Starting out the week with a run sets the tone and pattern for the rest of the week. You're beginning the week the way you want the rest of it to go.

Running on Monday also helps if you know you want to get in a certain number of runs during the week. It means that you're starting the week with one already under your belt and some miles in the bank. Feeling that sense of accomplishment so early in the week gives you a boost of motivation and confidence that you can take through the week.

Also, social events are less likely to pop up on a Monday evening, so your evening running plans are unlikely to get derailed by a last-minute invitation to dinner. You can make it to the gym without feeling like you're missing out on something. And, let's face it, Mondays can be stressful! Running is a great stress reliever and a good way to help you deal with the challenges of a new week.

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Motivation Tip: Run on Monday originally appeared on About.com Running & Jogging on Monday, February 1st, 2010 at 09:53:12.

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Baffling Running Questions Answered

Fri, 29 Jan 2010 12:46:51 +0000

As a running coach and writer, I get a lot of questions about running. Sometimes, people already know the answer to their running questions before they even ask the question - but they basically want to hear confirmation from another runner. But then there are other questions that people, even experienced runners, consider to be real stumpers. So here are answers to some running questions that leave runners scratching their heads.

Baffling Running Questions Answered originally appeared on About.com Running & Jogging on Friday, January 29th, 2010 at 12:46:51.

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Am I Still a Runner if I Run/Walk?

Thu, 28 Jan 2010 12:29:53 +0000

Forum member Lorki poses these questions: "Am I defeating the purpose of running and being able to run with all of these walk breaks?� Am I really a 'runner' if I walk during running?� So many people frown upon walking during running; �I just wonder if I should continue to train to only run and work myself up to a half marathon this way."

I know lots of people who have used the run/walk strategy to complete half and full marathons, and they were amazed at how they were able to go the distance and stay injury-free during their training. In many cases, they were able to go faster at certain distances than when they attempted to run the entire time.

What's your opinion about run/walk?� Do you think of people who run/walk as true runners?� Share your thoughts in the forum discussion or in the comments section.

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Am I Still a Runner if I Run/Walk? originally appeared on About.com Running & Jogging on Thursday, January 28th, 2010 at 12:29:53.

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Stay Motivated to Run

Tue, 26 Jan 2010 13:53:29 +0000

If you were a regular at the gym way before January 1, you may have been slightly annoyed by the lines for treadmills and other machines during the first couple weeks of January. But now, four weeks into the new year, many of the "resolutes" (as my husband likes to call them) have fallen off the exercise wagon. Are you one of those people who may not be sticking to your New Year's resolution of regular exercise?� Don't be embarrassed - it happens to the best of us.� If you need a kick in the butt, or you're worried about your future motivation, try some of these ideas:

Track your miles. Use a website, such as dailymile.com, to track your miles online. It's very motivational to watch the miles add up, and very rewarding to look back and see how much progress you've made.

Be creative. You'll get bored or burned out if you keep doing the same workouts days after day. Change your runs by finding some new running routes or adding speed or hill repeats to your workouts.�

Reward yourself.� Every now and then, treat yourself to some new running gear or a massage (this also helps with injury prevention) as a reward for your hard work. The treat will make you feel energized, and reinforce your commitment to your training.�

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Stay Motivated to Run originally appeared on About.com Running & Jogging on Tuesday, January 26th, 2010 at 13:53:29.

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