Three Simple Steps for Running on Ice

So first a little disclaimer:

RUNNING OUTSIDE WHEN THERE IS ICE IS DANGEROUS! 

If you are apt to run outside all seasons of the year, there is a chance that you will encounter some ice along the way.  If you do, here are a couple easy steps to help improve your chances of coming out injury free. 

1. Slow Down
This should be common sense for most people.  Sometimes the simple things are worth repeating.  (Again - SLOW DOWN).  Slowing down gives you more time to react when slipping does occur.  Also, if you are out running where there is ice, you are doing it because you enjoy running in the cold - so why unnecessarily risk an injury.  Or may be you are being chased by a bear that you woke up from hibernation.  If you do find a bear, your probably shouldn't run either so slowing down works here too. 

2. Shorten your stride.
Keeping your stride short helps keep your feet under your body and protects your knees from overextending if you do begin to slide. 

3. Lean slightly forward
Leaning into the run helps keep your center of gravity in front of your feet.  A forward center of gravity can help in several ways.  First, when you begin to slide, your feet will likely slip backwards allowing your knee to bend which will lessen the force of your foot on the ice. Less force on the ice will lead to less slippage.  Also, with your foot sliding backwards it allows you to pick it up faster and to get it out front again helping you maintain upright.  When your feet slide forward, your center of gravity shifts behind you and you begin to fall backwards.  Once you start falling backwards it is nearly impossible to get your feet under you again it help you recover balance, and you usually end up on your back. 
An additional benefit of leaning forward is that if you do fall, you will most likely fall forward.  Breaking a forward fall is less likely to cause serious arm and wrist injuries than if you go backward.  When falling backwards most people tend to straighten their arms and lock their elbows.  This can cause some serious problems when you hit the ground.  Additionally, if your are somewhat skilled at falling,  you have a better chance to roll out of it when you fall forward. 

Remember if you do run outside in the winter, please be safe.  And again, please do not be afraid of the treadmill.

Plateau Breaker Running Workout

I've officially started my first official running workout.  Up until now I have just been..... well, just running.  When I started, I could barely run a mile and it was taking me 12-15 minutes.  Over time I have improved both my pace and distance,  But now I'm starting to reach a plateau.  At a three mile distance, I can't seem to break the 9 minute/mile barrier without feeling completely wiped out afterwards.  Mentally, I feel that I should be able to run faster.  I just can't convince my legs to do it.  The pace I would really like to get to is around 8min/mile or better. 

So, while I was complaining to my friend, a former collegiate track runner, he says "If you never change the way you are running, you will never run any differently"  Wow!  that almost seems obvious.... But what the heck does that really mean?  Basically, what is likely keeping you back is muscle memory and mental cadence.  Your legs and body get used to running in a certain way all the time and your mind gets used to seeing things move by at about the same speed.  To get faster you need to break the old routine and teach your legs how to run faster.     

To get started you will need to know your normal running pace.  This shouldn't be hard to figure out if you have been jogging for a while.  Hopefully you have been tracking your progress.  I listed some helpful tools in this Resources post.  Just remember, a normal pace should be a pace that when you are finished, you can still carry on a conversation.

So here is the workout I'm starting to get beyond my 9 minute barrier.  Its a 4 day cycle workout. 

Basic:  Run 3-4 miles at normal pace. 
Tempo:  Warm up, Run one "Quick" mile, run one mile at normal pace, run one "Quick" mile, cool down
Workout: Warm up, Run 3-4 cycles of two minutes fast, two minutes 80% normal, cool down
Easy: Run: 3-5 miles at about 80%-90% normal pace. 

Of course "Quick" and "Fast" are very generic terms.  That's OK.  The main point of the exercise is to break up the routine of running the same way every day.  It's about getting your body and mind used to moving at a faster pace.  Its also about building up your strength and endurance. 

But if you are set on having a more specific target here is a quick reference:

Quick = about 10%-15% faster than normal
Fast = 40%-50% faster than normal

Here is an example using my current numbers:
Normal: 9:00 min/mile
Quick: 7:30 - 8:00 min/mile
Fast: 5:00-5:30 min/mile

So, I'm going to try this out for the next two weeks and see how it goes. 

Do you have an suggestions for getting beyond the plateau?

Heart Rate Monitors

What is a heart rate monitor? 

A heart rate monitor is an electronic device that can be used to measure your heart rate.  They come in a wide variety of styles and with a wide variety of options.  HRM's can be used to do everything from a basic measure of BPM, to recording lap times, to calculating position changes via GPS to providing a detailed fitness report including calories burned.  I'm sure if you looked hard enough you would be able to find one that will cook you breakfast and drive you to work too.  It's amazing how much some of these things can do!

Do I need a heart rate monitor? 

Well no, not really.  An HRM can be a neat little tech gadget, or it can be a very useful tool.  That depends on who is using it and why.  People have been training and exercising since the beginning of time without monitoring their heart rate.  Understanding how your body feels - and reacting to that is very important.  You can certainly continue to work out without knowing your exact heart rate.  

 But Knowledge is power my friend!

So why all the fuss about Heart Rate?  Knowing your heart rate can really help you get the most out of your workout.  The instantaneous feedback allows you adjust intensity level up or down depending on your condition and workout goals.  How? - I discuss the importance of knowing your heart rate in more detail in this post: Is Heart Rate Important for the Triathlete.

So how do I use one?

There are two main types of heart rate monitors available, chest strap monitors and fingertip sensor monitors.  Chest strap monitors consist of a sensor that is worn across the chest and a wrist band that resembles a watch.  The sensor monitors your heart rate and transmits the data to the wrist unit via wireless signal.  Fingertip sensors require that you hold your fingertip on a sensor or the sensor clamps to your fingertip.  They only provide status while you are testing. 
Chest Strap 
Pros:
Accuracy.  Chest strap monitors tend to be more accurate due to the location of the sensors and the fact that they are always in contact with your skin.
Real time feedback - These monitors provide real time feedback so you can check you status without stopping your workout.
Cons:
You have to wear a chest strap.  This may be uncomfortable for some people, or difficult to find one that fits particularly if you are a large person.
The batteries are not replaceable in some models.
Having many settings can make use difficult for some people. 
Finger Sensor
Pros
Some of these models can be less expensive.
There is less gear that you need to carry or worry about breaking/losing.
They are good for doing quick status checks.
Cons
Lack of real time status (you have to stop to check).
It may be hard to get accurate data if you are sweating. 

What functionality do I need from my heart rate monitor?

At this point, (for me), all I need is a relatively basic model.  I came up with the list below in searching for a heart rate monitor that I think will suit my needs.  At this point I am not interested in GPS tracking or altitude monitoring or some of the other high end bells and whistles.  I put this list together in order of importance to help my searching
 
My Key Heart Rate Monitor requirements:
Comfort
Battery replacement capability
Back lit for night time use
Waterproof

Zone Tracking and limit indicator
Recovery timer
Calorie Tracker

For now, I think all I need are the basics.  I found several models that meet these requirements.  I have decided to go with a Timex IronMan Road Trainer model.  It is receiving good reviews and is selling for a reasonable cost. 

Ill provide an update after I use the monitor for a while and let you know what I think of it. 

Is heart rate important for the triathlete?

 Heart Rate (What is it?)

Heart Rate is defined as the number of times your heart beats in one minute (BPM).  Generally, in healthy individuals the lower the BPM the more efficiently your heart is working.  Your heat rate can be measured to help determine your workout efficiency and tailor your workout to meet your particular goals.

Where do you start?

First you need to determine your Max Heart Rate (MHR).  Your MHR is maximum BPM your heart can output when your are working your absolute hardest (for example: sprinting top speed up a hill).  MHR can only be sustained for a very short period of time before your body is overcome with exhaustion and you are required to slow down or stop.  The American heart Association defines your maximum heart rate using a very simple calculation. 220 - Your Age.  This is a good approximation for most people.

Example: I am 35, so my recommended maximum heart rate is (220-35) = 185. 

If you are and experienced athlete or under the care of a doctor there are are several ways to determine a more precise MHR.  But for most people, the calculation is a good place to start. Later on I will discuss how to tweak the numbers if you feel the need.

What do you do with this information?

Once your know your MHR you can use this to determine target training zones depending on your fitness goals.  Target heart rate zones are determined as a percentage of MHR.  These zones let you focus your workout on a particular level to establish a particular goal (Aerobic fitness, Fat burning, etc.)  When working out you can adjust your level of intensity based on your measured BPM and the target heart rate.
Broadly, your exercising target hart rate zone is between 60%-85% of MHR.  So for me, that means that I should set my target to be somewhere between 111 and 157 BPM.

Low Intensity Workouts 50%-60% (Beginners or warm up)
If you are new to fitness, overweight/obese or have other limiting health problems this is probably the zone that you should consider as your target.  Remember activities that get  you moving and elevate your heart rate even slightly can still be beneficial to your health.  Do not be discourage if you are not able to go beyond this level at first.  For more active people this will be the warm up zone - a brisk walk and some light stretching to get things started.

Moderate Intensity 60%-75% (Fat loss, fitness or Endurance)
This is the standard workout range.  In the lower ends of this range you will be able to maintain the sustained effort for longer.  This will allow you to burn more calories and increase your bodies fat burning capability.  As your workout becomes more intense and your heart rate moves to the higher end of this zone your start endurance capability. 


High Intensity to Max (75%-85%) (anaerobic workout)

High intensity workouts include things like heavy strength training, sprint interval training, intense full body workouts.  If you are going to attempt to train withing this zone on any kind of regularity, you will need to already have the basic fitness level required.  Intermittent training at this level of can be helpful in increasing your V02max and bringing up the level of intensity your are able to sustain at the moderate level.  It is not a good idea to focus your workouts at this high of a level all of the time. 

Max intensity (85-%100%)

Don't go here.  At least do not try to go here for extended periods of time.  Your body wont allow you to anyways.  Unless you are an experienced athlete under the watchful eye of trainers and medical staff, save this area for your emergency situation adrenaline rush mode. 

So how do I measure it?

Take your pulse
There are several ways to take your pulse.  Two of the most common ways to measure your pulse manually are on the inside of the wrist and the side of the neck.  Once you feel your heart beat in either location, measure how many times you feel the beats over a period of time.  The longer you can measure the more accurate your measurement will be.  The problems with this method are:
1. It is difficult to do while you are still exercising, so getting real time data is nearly impossible.
2. Holding your hands on your wrist or neck while exercising is awkward.
3. Once you heart begins beating faster it can be harder to count the number of beats accurately
4. It is possible to feel the heartbeat in your fingertips, as well as in your neck or wrist, thus providing a double count and leading you to incorrect data.
 
Get a heart rate monitor
A heart rate monitor is an electronic device that can be used to measure your heart rate.  They come in a wide variety of styles and with a wide variety of options. Heart rate monitors can be used to provide real time information to make quick changes if necessary.  They range in price and functionality from the most basic fingertip sensor to chest straps to units that include GPS tracking and Bluetooth synchronization to your smart phone.

Tweaking the numbers

Every person is different so measurements that rely on the reactions of the "Average" person may not be applicable in every case.  Heart rate is affected by everything from height, weight, age, gender, medication, health, weather, - you name it, it probably has an impact on heart rate.  None-the-less, the calculated targets are a good place to start, especially if you have never measured before and have no reference point.  Once you become experienced with measuring heart rate and how much your workouts affect it, you can begin to tweak or customize your zones.  Perhaps you discover that no matter how hard you work you never reach your calculated MHR.  Or Perhaps you realize that you are can consistently work out in your 60-70 zone for hours - maybe you need to adjust your levels up a bit to get more out of your workout.

What a pain in the ...hip

So not long after I started running in earnest, I started getting pain I'm my right hip. Every time I would start running the pain would come. A stabbing pain that felt it was coming from deep inside my hip joint. My first assumption was that I must have strained a muscle or maybe I was developing some sort of tendinitis. I gave myself a week off from running and concentrated on stretching that area. After a week the hip was feeling great back at it and ready to run.

Here we go again
About a quarter mile into my first run since the rest, the hip pain started creeping back again. What the heck?!  It was feeling so good only a few minutes ago. I thought maybe it's just a little stiff from my time off so I finished my run. The pain subsided part way through so finishing wasn't too bad. Next time out - there it was again. Right away this time. My next genius thought was maybe it's because I'm always running on the same side of the road. Since the road has a slight crown, and my right leg is always on the outside, it has further to go to make contact with the ground this has to be it. I'm just consistently over extending my stride and jarring my hip. So that's what I need to do - alternate sides of the street when I run. Turns out I was almost right.
The one thing it didn't take me too long to figure out is that it doesn't really matter what side of the street I run on. This pain in my hip was just not going to go away.  It was about this time that I happened upon an article in Men's Health where they were discussing some of the common problems cause by poor running form.

I didn't know that running has a form. I thought running was just running. After reading that article I started researching running form. I captured what I have learned in Running Form 101.

It turns out that My pain was most likely caused by me jamming my hip joint when I was running. But this wasn't caused by running on the wrong side of the road. It was caused by running wrong. With some relatively minor tweaks I started noticing a better more comfortable run almost right away. And the pain in my hip - gone in a week!

And another plus - I got FASTER! Just like that I cut about 15 seconds a mile off my pace.

Running Form 101

Everyone Has a Say
Running form seems to be a topic that can generate lots and lots of conversation. From the shoes on your feet to how you swing your arms to what you think about, it seems as though everyone has a say in running form.
I titled this post Running Form 101, even though it's basically all I know about running.  Someday, as I progress in skill, I will probably have more to add.  I am by no means an experienced runner. I mean, I can run. I ran hurdles on the track team in high school (albeit not very well). And after high school it was nearly 20 years before I ran in any kind of race again.  

That being said, I have been running alot lately. And as I have discovered, there is a vast amount of information out there on how to run. I have been reading many articles and watching many videos out there that claim to be the complete guide to good running form.

From what I can gather, there are some basic points that most people seem to agree on when it comes to running.  I have incorporated these basic points into my running style and have seen some pretty good results.  Here is what I have learned:

Basic Running Technique
1. Land mid-soul. Basically land on the middle of your foot when you are running. This does several things to improve your run. It softens the impact to your joints (knees hips spine). Landing heel first forces all your weight to be concentrated on your heel and then transferred directly through your skeletal system .  This potentially smashes your bones together at your joints. This seems to be what was happening in my hip.
A mid foot strike allows your legs to act as more of a spring softening the blow and allowing you to bound forward. A mid foot strike can even be practiced while walking. Just think about the balls of your feet as you walk. Not walking on your toes just concentrate in the balls of your feet and you will naturally start to develop this technique.

2. Pick up the pace. Taking more steps is ok (actually its preferred). With the change in your foot strike, you may notice that your stride is not as long as it used to be. Thats ok. With less pounding on your body you should be able to cycle your legs faster.  This takes some getting used to, especially if you have been running the same way for along time. 

3. Keep your head up. Keeping your head up and looking towards the distance forces your body to keep a more upright posture. This reduces stain in your neck and lower back. Additionally, it helps you keep balanced. If you are looking down towards your feet you are more prone to tripping because you are shifting your center of gravity too far forward over your toes to the point where even the slightest misstep or stumble can send you to the pavement - face first.  Unless you are running on trails where you can't seen far enough ahead, the risk of tripping on something is relatively low. 

4. Relax your arms. Keep your hands open and allow your arms and shoulders to relax as you are running. Increased tension of closes fists and flexed arms makes you tired and sore and promotes cramping. Some people debate about how you should swing your arms (straigt back and forth or across your body).  To this I say, if that's your biggest worry, you are well beyond my experience level.  One thing at a time -  I'll worry about that later

Here are some great articles regarding running form.  There are some excellent articles and Videos.
Runners World - Running Form

If you are experiencing pain when running, check out these pointers from Men's Health.  This is what lead me to start thinking I may have a problem with my form.