That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2012 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/Boston Marathon Registration: What Will Happen to Future Runners?http://www.thatsfit.com/2010/11/30/boston-marathon-registration-what-will-happen-to-future-runners/http://www.thatsfit.com/2010/11/30/boston-marathon-registration-what-will-happen-to-future-runners/http://www.thatsfit.com/2010/11/30/boston-marathon-registration-what-will-happen-to-future-runners/#commentsFiled under: ,

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The 115th annual Boston Marathon will be held April 18, 2011. But for those hoping to run the longest-running annual race, the real competition took place more than a month ago. That's when marathon registration opened -- and closed in a record-setting eight hours.

For many marathon runners, racing in Boston is the pinnacle of their career. Unlike marathons that have resorted to lottery systems or registration on a first-come, first-served basis, Boston has only two ways to enter -- as a qualified runner or as a charity runner.

As a two-time runner there, I'll freely admit that it is an experience unlike any other. For one weekend, marathon runners are treated like queens and kings. Yes, other cities appreciate marathon runners, but there are no fans like the ones in Boston.

That's why when the race filled in an unprecedented eight hours, marathon runners were filled with either frustration and anger or elation. As long as certain runners can skirt injuries, they know they will be part of history. Others know that even though they ran their qualifying times within the 18-month window before registration, they will not be toeing the line in Boston.

So who is to blame for the disappointment? And how can event organizers stave off future disappointments?

There's no right answer.

The Boston Athletic Association, which hosts the marathon each year, took precautions this year to make sure that more runners could enter. Instead of using a September registration date, organizers pushed the date to mid-October after the prestigious Chicago Marathon, a world major and one of the fastest courses in the United States, guaranteeing that those who ran in Chicago would have the opportunity to register for the Boston race.

They also took more measures to make the public aware of the registration date. Runners who had previously registered for the race were sent e-mail blasts concerning the registration date. Various media outlets also picked up the information about the date. And Facebook and Twitter pages were used to reach as many people as possible.

"When we were about to open registration, it was anyone's guess as to when this was going to fill up," Guy Morse, the BAA executive director, said in a statement. "There are thousands and thousands of very happy people who made the entrance compete."

Those who are disgruntled can only wait and hope that there will be some resolution.

One major change that will affect at least several runners is the BAA's new rule that runners are not allowed to defer their race entry from one year to another. Last year, the Wall Street Journal estimated that up to 600 competitors withdrew from the race thanks to Eyjafjallajökull's eruption in Iceland. The volcano stranded many runners in airports throughout Europe. Those runners were automatically accepted into the 2011 race.

Other solutions involve making qualifying times faster for certain age groups, especially women under 34. Currently, women in that age group must run the race in three hours and 40 minutes, a time that is a half hour off the men's time. Many of those who qualify in that age group finish with much faster times. Others set their sights on "qualifying like a man" -- running the course in three hours and 10 minutes.

"It's too early to tell what that (registration) criteria should be going forward," Morse said. "We're looking at obvious things like qualifying times and whether those things should be tightened up to reduce the field size to the number of place that we have available."

Race officials have also considered making the field size bigger, but the course runs through smaller towns -- Hopkinton, Ashland, Natick and others -- en route to Boston. A larger field would also increase the need for public safety officials, medical personnel and other logistics. There would also be an increased likelihood of injuries at the start of the race, where runners are herded into corrals based on start time.

"Nothing is an easy solution; there is no cure-all," Morse said. "There is simply too much of a demand for the supply."

Currently, the BAA allows roughly 5,000 charity runners to enter the race. Those runners do not need to have run the official qualifying times. One solution that Morse has not mentioned is requiring charity runners to run qualifying times in order to participate. Unlike increasing the field size, this option would allow for the integrity of the event -- which is a key sticking point for the BAA. -- to be maintained.

"It is important that we do what we can to accommodate as many runners without diminishing the quality of the event," Morse said. "We are interested in maintaining the quality of the Boston Marathon as you know it. Boston is the standard event against which others are measured."

So what's a runner to do? Well, if you're in, cherish every single second because you may not make it back.

More on the Boston Marathon:
Last-Minute Advice for Boston Marathoners
Fit Philanthropy: Running for Cancer Awareness at the Boston Marathon
Boston Marathon: Closest Women's Finish Ever

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]]>boston marathonboston marathon 2011boston marathon sell outcharity runnersfield sizemarathon qualifying timesmarathon registrationmarathon registration closedAmber GreviskesTue, 30 Nov 2010 15:00:00 ESTBest Running Bras Everhttp://www.thatsfit.com/2010/10/26/best-running-bras-ever/http://www.thatsfit.com/2010/10/26/best-running-bras-ever/http://www.thatsfit.com/2010/10/26/best-running-bras-ever/#commentsFiled under: ,

When it comes to running gear there are two things I will spend a lot of money on -- shoes and bras. And while you can find a shoe that cushions your forefoot, cradles your heel, mimics running barefoot, protects your ankles on uneven ground, corrects your alignment issues and fulfills pretty much any need your lower body could have, when it comes to bras, the technology seems to be stuck in the 70s.

From clasps that rub your back to straps that aren't adjustable, I sometimes put on a bra and wonder if the manufacturers bothered to ask a woman runner to try it. And so goes my quest for the best bra ever.

I'm admittedly picky in most areas of my life, but I think my criteria for the BBE is reasonable. It goes something like this: The bra must wick moisture. It must not have visible seams or lines. (How much do I hate when I have weird lines protruding through my shirt?) It should be adjustable and easy to put on. (Have you ever tried to take off a sweaty running bra that can only go over your head?) All clasps and metal should be covered or away from skin. (It seems like a no-brainer, but I have actual scars from bra hardware.) It must survive several washings with shape and moisture wicking in tact. And though this is the most obvious requirement, it is the one where most bras fail -- it must control bounce during high impact runs.

I put several bras to the test recently but only two were BBE material. Here are the ones that scored high marks:

Le Mystere
When I saw that the brand that makes slinky lingerie was entering the world of exercise apparel, I figured their bras wouldn't make the cut. But when I considered how their popular bridal bustier -- which I wore at my own wedding -- was the perfect combo of seamless and extremely supportive without being overly restrictive, I figured the sports bra was worth considering. It did not disappoint. The Le Mystere Energie Sports Bra ($62) had all those same qualities of met the BBE criteria. One note, this bra has molded cups so there's no uni-boob here, but I found the cups a bit heavy on the padding for my taste. However, I still love it enough to recommend it to you.



Champion Double Dry Action Shape Sports Bra
Champion makes a variety of great bras for runners. I've probably tried them all, but the one I keep coming back to is the Double Dry Action Shape Sports Bra. Like Le Mystere, it also has molded cups, but just enough to give shape without being overly padded. The straps never rub or slip and it manages to be incredibly supportive without underwire. One drawback: I find that these bras start to lose their shape and moisture wicking ability relatively quickly. But fortunately Champion frequently has sales and you can score this regularly $42 bra for $25 or less if you're patient.




As for the ones I can't recommend, the problems included a high number of clasps oddly located in the front that not only meant it took forever to put on, but also created a long seam that called attention to my chest when under a shirt. There were also bras with too general sizing that meant the cups fit but the band didn't or vice versa -- a recipe for chaffing and one that didn't allow for adjustments to the shoulder straps, which might work for some, but didn't fit me well.

What's your favorite running bra?

More on Running:
Find the Best Sports Bra For You
Is It Safe to Run a Marathon in Minimalist Shoes?
Go From Runner to Triathlete

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]]>fit-runningrunningrunning apparelrunning brassports brasJennifer FieldsTue, 26 Oct 2010 15:00:00 ESTBoston Marathon: Registration Opens for Qualified Runners for 2011 Racehttp://www.thatsfit.com/2010/10/18/2011-boston-marathon-registration-opens-today/http://www.thatsfit.com/2010/10/18/2011-boston-marathon-registration-opens-today/http://www.thatsfit.com/2010/10/18/2011-boston-marathon-registration-opens-today/#commentsFiled under: ,

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Boston Marathon registration opened today at 9:00 a.m. EST for the 2011 race.

The 115th annual Boston Marathon will take place on Patriots' Day, April 18, 2011. Not only is Boston the oldest annual marathon in the world, it is also known by thousands of runners as the most prestigious due to its strict qualifying standards and its hilly course -- including the infamous Heartbreak Hill.

Up to 38,000 professional and amateur runners have participated every year, but this year, only a little more than 26,000 runners will be able to register for the Boston Marathon.

After filling in just two months last year, the BAA expects the race field to fill even faster this time. Entrants must have reached the BAA's qualifying standard in a USATF-certified marathon held on or after Sept. 20, 2009.

Boston Marathon Qualifying Times:

Ages 18-34: 3hrs 10min (men)/3hrs 40min (women)
35-39: 3hrs 15min/3hrs 45min
40-44: 3hrs 20min/3hrs 50min
45-49: 3hrs 30min/4hrs 00min
50-54: 3hrs 35min/4hrs 05min
55-59: 3hrs 45min/4hrs 15min
60-64: 4hrs 00min/4hrs 30min
65-69: 4hrs 15min/4hrs 45min
70-74: 4hrs 30min/5hrs 00min
75-79: 4hrs 45min/5hrs 15min
80 and older: 5hrs 00min/5hrs 30min

Qualified runners can register through the official Boston Marathon Athlete Registration page. Registration is $130 per runner or $180 after February 1, 2011.


Related stories:
Marathon Training for College Credit
Recreating the First Marathon
Running for Cancer at the Boston Marathon

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]]>2011 boston marathonboston marathonboston marathon qualifying timesboston marathon registrationBostonMarathonQualifyingTimesmarathonDeborah DunhamMon, 18 Oct 2010 12:00:00 ESTSex Before a Race May Help Your Performancehttp://www.thatsfit.com/2010/09/03/sex-before-a-race-may-help-your-pr/http://www.thatsfit.com/2010/09/03/sex-before-a-race-may-help-your-pr/http://www.thatsfit.com/2010/09/03/sex-before-a-race-may-help-your-pr/#commentsFiled under: ,

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In the weeks before a marathon, I have three rules: no booze. No bars. No boys.

While no one will argue with the importance of hydration or getting a good night's sleep, a growing body of research shows that pre-competition sex can actually improve an athlete's performance.

"There's no question that research shows that having sex before a race actually increases the probability that you're going to perform well," said Dr. Pamela Peeke, a spokesperson for the American College of Sports Medicine who competes in marathons and triathlons. "But for athletes, whether you choose to have sex is an individual decision. Every athlete has his or her own rituals and beliefs, and if you believe pre-race sex is going to drain you, it's going to drain you."

That may be part of the reason for the controversy. Before marathon running became mainstream, many sports that required long-term training and led up to a large-scale event encouraged the participants to leave their homes for training, a la Muhammad Ali. The public perception, Peeke said, was that to be successful at one's sport, one must abstain from sex.

However, the sacrifice might not have been necessary. An informal survey of 2,000 London Marathon runners showed that those who had sex the night before their race were more likely to perform better than those who did not, and it wasn't because they were better prepared than their abstaining counterparts.

Are you still not convinced that a steamy sex session before your next competition might help and not hinder your results? Peeke dismissed athletes' most common fears.

Myth No. 1: I'll be drained for my race.
Even if you're having mind-blowing sex, the chances that you'll exhaust yourself before your race is unlikely, Peeke said. An average sex session burns 25 to 50 calories, the equivalent of climbing two flights of stairs.

Myth No. 2: I'll be distracted.
If you're in a committed relationship with someone, you will be distracted from your race momentarily while you're having sex.

After that, you should be able to get back to focusing on your race-day strategy, and if you're a racer who tends to overanalyze her plan of attack, the break may be beneficial.

"Chances are that afterward you'll feel refreshed and invigorated," Peeke said.

Myth No. 3: I won't be able to sleep.
Actually, you'll probably get to dreamland faster and sleep more deeply thanks to the chemical cocktail that is released when you orgasm.

"For both men and women, when you have sex, your tension goes down and you feel more relaxed," Peeke said. "Overall, sex is good for the body."

Do you need another reason to get it on?

Vaginal stimulation increases the amount of pain-blocking neuropeptide substance P, which is effective for about a day after its release, Peeke said.

"The chemicals released will decrease overall muscle tension that an athlete might be experiencing, which may allow her to engage in physical activity at a higher, more intense level," Peeke said.

If you're a creature of habit, however, don't fret. Most athletes agree that the best way to prepare for a competition is to train well, be comfortable in your surroundings and feel confident that you've had the best pre-race preparation you can -- with or without sex.

"For many people, whether they decide to engage in sex the night before a competition is a combination of trial and error as well as experimentation," Peeke said. "But the bottom line is: If you want to have sex, go ahead -- have at it."

Are you looking for another way to bond with your guy or girl? Check out the best way to run with your partner.

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]]>competitionmarathonpamela peekepre-race sexPre-raceSexrunningsexAmber GreviskesFri, 03 Sep 2010 11:00:00 ESTRunning With Your Partnerhttp://www.thatsfit.com/2010/08/24/running-with-your-partner/http://www.thatsfit.com/2010/08/24/running-with-your-partner/http://www.thatsfit.com/2010/08/24/running-with-your-partner/#commentsFiled under: ,

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There are a lot of things I do to get myself to run when I'd rather be sleeping, drinking wine or just enjoying the air-conditioning from the comfort of my couch: I'll lay out my running gear the night before, bargain with myself [if you do this, you can have pizza later], and tell myself that if I'm not into it after 10 minutes, I can turn back [though I feel too guilty to take myself up on that one].

But when all else fails, as it sometimes does, and I find that I've neglected to run for days on end but have no motivation to change that, I turn to my in-home motivator, also known as my fiancé.

We rarely jog together -- he runs a seven-minute-mile, and I'm, well, slower than that. So running together can often be an exercise in frustration. He's practically standing still, I'm struggling to keep up and neither of us is having a good time. We are in no way ideal running partners. But sometimes running together is the only reason either of us makes it out the door.

All it takes is one person to put the idea out there. You don't even need to be fully committed to it; you just have to say it. "Hey, maybe we should go for a run?" The other usually agrees, even if reluctantly, that a run would, in fact, be a good idea.

Next, someone must make a move to put on the running gear. Sometimes I'm the one to lace up the Mizunos, hoping he'll call my bluff. But soon there we are, dressed to run, so we figure we may as well get it over with.

Once we're out the door, grateful to each other for the motivation to move, the pace and distance don't matter. It's sometimes liberating to know that the hardest part of your run was getting started. We take it easy and focus on finishing and supporting each other if one of us (usually me) is having a tough time. We forget about watches and hills and sprinting and just enjoy the sights and the company.

It's on these runs that I usually spot a new restaurant to try. He finds a new bookstore to visit or a grassy place for us to read, and we talk about how our week has been and make plans for the next.

And while these are not the training runs that will help us set a personal record in a race, we're smug and accomplished when we finish, knowing we did something that would have been impossible without a push from the other. Which is why these runs in particular always seem to end on a positive note. No matter how long it took or how many times I slowed us down, we're both better off for our reluctant run.

Read about one woman's quest to become the runner she wants to be.

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]]>fit-runningjoggingrunningrunning motivationrunning partnerJennifer FieldsTue, 24 Aug 2010 14:00:00 ESTRecreating the First Marathon: What's Your Running Passion?http://www.thatsfit.com/2010/08/06/recreating-the-first-marathon-whats-your-running-passion/http://www.thatsfit.com/2010/08/06/recreating-the-first-marathon-whats-your-running-passion/http://www.thatsfit.com/2010/08/06/recreating-the-first-marathon-whats-your-running-passion/#commentsFiled under: , ,

Bhaskar Paul, India Today Group / Getty Images

Maria Polyzou, Greece's female marathon record holder, successfully recreated the legendary run of an army messenger exactly 2,500 years ago on Monday night. She began her trek at the Acropolis in Athens and completed her version of the run, logging 335 miles total and more than 52 miles a day for the week.

Although there are different versions of the legend, during the Battle of Marathon, Greek messenger Pheidippides was sent from the battlefield of Marathon to Athens, Greece's capitol, to announce that the Athenians had defeated the Persians. The messenger crossed the entire distance until he was able to announce the victory before collapsing and dying.

"There isn't a bone or muscle in my body that doesn't hurt," Polyzou told Reuters. "I was in a lot of pain at various points but the one thing that remained steady was my mind and my soul, and it is this which has helped me to complete the run."

The Tomb of Marathon, where she finished her race, is the burial ground of the Athenians who were killed in battle.

"This is a symbol of sacrifice coming from antiquity," Greece's general secretary for sports, Panos Bistsaxis, told Reuters. "This is the deeper value served [Monday] by Maria Polyzou, who becomes synonymous with athletic effort ... [This is] the best gold medal she could ever win."

Polyzou's race is one of the major celebrations planned for the 2,500-year anniversary of the messenger's accomplishments. The celebration ends October 31 with the Athens Marathon.

"This is a special year for the sport, and I want to be a part of our history ... To put it simply, the marathon is part of my soul," Polyzou told the Greek Reporter. "You can't undertake something like this if you do not believe in the whole idea of the marathon."

It's a passion that many men and women around the world share. Each year, there are nearly 400 marathons in the United States and 500 international ones. Each year, the most popular of the 26.2-mile races fill up faster. Many runners choose to run one to prove to themselves that they can do it. Others get bit by the marathon bug and rack up miles after miles training for the next race. As a marathon veteran, I've completed five races since 2007.

I've raced in Chicago, my hometown, and discovered that even in temperatures that hovered at a record-setting 87 degrees (one man died, 300 needed medical attention and more were told that the race was canceled), I could finish. That's when I knew that I had found my calling.

Less than two years later, I ran the race that I believed would define me as a runner -- the illustrious Boston Marathon.

Boston, unlike other marathons, has mandatory qualifying time standards for most, low-capacity crowds and a historic course. With the 115th anniversary of the race approaching in April and its prestige as the oldest annual marathon, it is still the only race that I want to return to on an annual basis. Chicago, Las Vegas and Cincinnati, the other cities in which I've taken home a finisher's medal, do not compare.

For one weekend, runners take over the city and its suburbs and are treated like celebrities. They chatter amongst themselves, knowing that they are talented, hardworking and lucky enough to qualify. They also realize that their chances of returning are never guaranteed. There's a small window during which qualifying times are valid, and with more people running marathons, the chances that the Boston Athletic Association will try to limit the number of runners through lottery systems or by making qualifying times faster are high. As long as Boston remains a qualifying time-required event, it will be the race I aspire to year after year.

Yes, I would love to race through the Australian Outback, as part of an African safari or through the streets of European cities, but the journey from Hopkinton to Boston will always be a unique experience that everyone who toes the starting line can appreciate.

Are you getting ready for a race? Check out our marathon training tips.

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]]>athens marathonboston marathonfit-runningmarathonMaria PolyzoupheidippidesAmber GreviskesFri, 06 Aug 2010 11:00:00 ESTTips for Pregnant Runnershttp://www.thatsfit.com/2010/07/09/tips-for-pregnant-runners/http://www.thatsfit.com/2010/07/09/tips-for-pregnant-runners/http://www.thatsfit.com/2010/07/09/tips-for-pregnant-runners/#commentsFiled under: , ,

pregnant runnerSteven White, Getty Images

It wasn't long ago that women were strictly forbidden from running while pregnant out of fear that the fetus would be harmed because of a decrease in oxygen and blood flow to the uterus. Recent research not only proved those fears untrue, but found that rigorous exercise during pregnancy is safe and beneficial to mother and baby.

One study even found that at age 5, children of mothers who did vigorous exercise during pregnancy, including running, scored higher on tests of intelligence, coordination and language skills, compared to mothers whose only exercise during pregnancy was walking.

Dr. Robert Sallis, co-director of Sports Medicine Fellowship at Kaiser Permanente Fontana Medical Center and spokesperson for the American College of Sports Medicine said he can't emphasize enough what a positive thing it is for women to run while pregnant.

"My patients who run during pregnancy gain less weight, feel better overall, have an easier labor, less postpartum depression and fewer postpartum problems," he said.

That's Fit spoke to Sallis for his best advice for women who want to run while pregnant.

1. You can start exercising now. Though conventional wisdom has said you shouldn't start an exercise program when you're pregnant, Sallis argues the opposite. "Women are often much more open to change and focused on health when they are pregnant and it's a great time to begin exercising as long as you start slow and gradually build up from there," he said.

2. You don't have to scale back. "In most cases, women can maintain the same routine and gradually back off as they get bigger and become more uncomfortable," Sallis said. "But there's no need to decrease your intensity in the first trimesters."

3. Be cautious about heat and humidity. There's no reason that pregnant women are more prone to heat stroke than nonpregnant women. Like all runners, pregnant women should drink more fluids and pay attention to dizziness and other signs of heat exhaustion, Sallis said.

4. Choose even ground. "One of the biggest issues with running while pregnant is balance," he said. "Particularly as you get further along, running on flat, level surfaces becomes more important."

5. Don't drink too much or too little. How much you need to drink while running is very individual. Ideally, a runner will have an idea of her sweat rate, said Sallis. The best way to gauge your sweat rate is to weigh yourself nude before you run, don't consume anything during the run and weigh yourself nude after. The weight loss represents sweat loss and the amount of fluid that needs to be replaced. But a general guideline is too look at your urine. It should be a pale lemonade color. If it's very dark, you're dehydrated and if it's always clear, you're drinking too much water.

6. Wear stable shoes. A major concern for pregnant runners is the elasticity of muscles caused by a pregnancy hormone, relaxin. "Coupled with the balance issue, muscle elasticity makes stable shoes very important to prevent injuries. I generally tell patients that when they find running shoes that work, to stick with them," he said. "So if you have a shoe that works, there's no need to find a stability shoe because you're pregnant. However, I would advise against shoes that have a rocker in the bottom and I would be very concerned about barefoot running shoes."

Read about a woman who ran three marathons while pregnant.

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]]>fit-runningjoggingpregnant runningpregnant running tipsrunrunningrunning while pregnantJennifer FieldsFri, 09 Jul 2010 11:00:00 ESTFrom Runner to Triathletehttp://www.thatsfit.com/2010/06/25/from-runner-to-triathlete/http://www.thatsfit.com/2010/06/25/from-runner-to-triathlete/http://www.thatsfit.com/2010/06/25/from-runner-to-triathlete/#commentsFiled under: , ,

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Maybe you're looking for a new way to challenge yourself, or perhaps you want to take a break from all running, all the time. Whatever your reasons for wanting to tackle a triathlon, if you're making the transition from primarily running to also swimming and cycling, there are some important things you need to know. That's Fit spoke to Janda Ricci-Munn, triathlete and coach who runs a sport-specific training service specializing in the training of endurance athletes, for his tips on how to prepare for a tri.

"The swim portion is the biggest challenge for runners," said Ricci-Munn. Runners, who tend to focus on logging miles and lowering times when training for an event, often apply the same training method to swimming. But that approach, said Ricci-Munn, is wrong.

"Swimming is a technique-driven sport. Many runners will just jump in the pool and focus on yardage and time, but if your technique is poor, you won't be efficient in the water," he said.

To learn the fundamentals of swimming mechanics or hone your technique, Ricci-Munn suggested working with a master swim coach or enrolling in a swim program.

Once you master the technique, next conquer the anxiety that many people new to triathlons have about swimming in close proximity to others.

"One thing that can be tough to get used to is hitting the water and being surrounded by a lot of people who hit and kick you -- you may even get pushed under the water," he said.

Ricci-Munn recommends incorporating some open water swims with other people into your training regimen, and when race day arrives, consider starting off to the side or to the back of the pack so you don't get caught in traffic.

While the swimming segment poses a challenge for newbies, Ricci-Munn emphasized that you don't have to be the strongest, fastest swimmer to compete in a triathlon, and assured that "anyone can make the switch to becoming a competent swimmer."

When it comes to the cycling portion, the good news is the transition will be smooth. "Cycling will come easily for runners because many of the same muscles used are the same and because runners know how to push -- there's no coasting in running," he said.

An ideal schedule will include cycling three times a week, swimming three times a week and running four to five times a week. Include at least one session per discipline at or above race-day pace. One run should be a brick workout -- meaning you should cycle, take five minutes to transition your shoes and gear, then run, he said.

Similar to a marathon training plan, you shouldn't increase your training volume by more than 10 percent each week. So if you're running a total of 30 miles per week, you shouldn't increase that by more than three miles the following week.

"You can get away with increasing your cycling and swimming a little bit more because they're non-impact," said Ricci-Munn, "but 10 percent is a good guideline."

If all of this sounds a bit overwhelming to you, Ricci-Munn said, surprisingly, that he finds marathons far harder than any triathlon he's ever done.

"Marathons are just grueling in a way a triathlon isn't," he said.

He also offers this bit of unexpected news: Triathlons often make you run faster. "All the cross-training makes you cardiovascularly fit, but shorter runs and less impact can translate into faster, stronger runs."

For more information on triathlons, Ricci-Munn suggests going to BeginnerTriathlete.com.

Read our top 10 tips for your first triathlon.

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]]>beginner triathlonbikingcyclingfirst triathlonfit-runningjoggingrunrunningswimmingtriathlonJennifer FieldsFri, 25 Jun 2010 15:00:00 ESTThe Secret to Injury-Free Runninghttp://www.thatsfit.com/2010/06/22/natural-running/http://www.thatsfit.com/2010/06/22/natural-running/http://www.thatsfit.com/2010/06/22/natural-running/#commentsFiled under: , ,

Courtesy of Newton Running

Barefoot, forefoot, Chi, natural ... These are the biggest buzzwords in running today and some of the loudest voices in the movement urging a return to a more "natural" running style (illustrated) are the makers of Newton Running shoes.

I was fortunate enough to be able to attend a symposium hosted by Newton on the subject of natural running -- which they consider the key to faster, injury-free running.

The lectures are being offered around the country and are free and open to the public. The one held at the Track and Field store in New York last Wednesday featured Newton co-founder Danny Abshire and training director Ian Anderson, who also heads the company's research and development.

At the crux of the argument put forth by these two longtime runners is that midfoot/forefoot running mimics how you would run barefoot, and is therefore the most natural way to run. Newtons aim to emulate barefoot running, while offering the protection of a shoe.

"When we run barefoot, we don't land on our heel," said Abshire. "If you're barefoot, you think, I'm going to run fast and light because the ground is hard and hot and it's going to hurt. So you run quickly and economically because you don't want to stay on the hard surface long."

Most modern-day running shoes, however, have focused on the cushioning in the heel, encouraging a heel strike, which Newton proponents say not only slows you down, but also throws your body out of alignment, leading to injuries.

They hammered this point home by calling on a member of the audience who insisted she was a natural heel striker and invited her to kick off her shoes and run barefoot across the floor. At first she landed, just as she said she would, with a loud -- and painful-sounding -- heel strike. On her second pass, however, she did exactly what the Newton makers argued we all naturally do -- she moved onto her midfoot and ran quickly and quietly across the room. They strongly suggest you to try this yourself.

Just in case the demo wasn't enough to convince us, Abshire and Anderson came armed with photos of runners -- one in the midst of midfoot running, the other leading with her heel. And they pointed out the ideal ankle, knee and spine alignment of the midfoot runner, contrary to the heel striker whose upper body appeared to overly rotated.

They also passed around dissected running shoes from popular brands like Asics and Nike, revealing the steep hill built into them due their souped up heels. Some have as much as 15 percent grade hill, which Anderson said forces you to lean back in compensation and out of proper alignment. Even racing flats aren't flat, it turns out -- many have as much as a 10 percent grade hill in them.

Newton shoes are certainly gaining favor with the promise of injury-free running. And the once out-of-reach prices are coming down -- some Newtons are now as low as $150. That's by no means cheap, but it's nearing the prices of a typical pair of Asics or Mizunos.

If you're curious about Newtons, I encourage you to find a retailer who sells them and take them for a spin in a store with a treadmill. Just be aware that these feel very different from the reinforced heeled shoes you're used to, and will require a period of adjustment. You should also seek out of their traveling seminars and form clinics this summer, where if nothing else, you'll benefit from their refresher course in proper running form.

Find out if compression garments are effective.

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]]>barefoot runningfit runningfit-runningforefoot runningmidfoot runningnatural runningnewton running shoesnewtonsJennifer FieldsTue, 22 Jun 2010 13:00:00 ESTFit Running: Summer Running Mistakeshttp://www.thatsfit.com/2010/06/11/fit-running-summer-running-mistakes/http://www.thatsfit.com/2010/06/11/fit-running-summer-running-mistakes/http://www.thatsfit.com/2010/06/11/fit-running-summer-running-mistakes/#commentsFiled under: , ,

woman post-workout with towel around neckGetty Images

You run in the early morning or late evening to beat the heat and you up your water intake during all of your warm-weather runs, but if your summer running plan ends there, you're missing some important considerations. That's Fit tapped heat and sports medicine specialists to find out what common mistakes runners make so you can tweak your training and run safely all summer.

Mistake 1: Not allowing yourself to acclimatize to the heat
Running during the summer doesn't just seem harder, it is harder -- at least at first. Your body takes 10 to 14 days to adjust to the heat, said Rebecca Stearns, heat stroke specialist at the Korey Stringer Institute at the University of Connecticut.

"Over the course of those two weeks you'll see changes in your sweat and the amount of sodium in your sweat as well as your heart rate," she said. "Pay close attention during those first hot, humid days to how much water you're drinking and how hard you're running."

Mistake 2: Running at the same intensity as you do in cooler temperatures
Your body's ability to cool itself plays a big role in how well you run during the summer. And one of the biggest contributors to heat accumulation is how hard you're running.

"Running at a high intensity, particularly in the early days when you're not acclimatized to the heat will kick up your body temperature more than anything else," said Stearns. Dialing back the intensity and duration may ultimately help you run stronger.

Mistake 3: Being unaware of the cumulative effect of running in the heat
The dog days of summer might not be the best time to amp up your running routine. "Consider [the number of] previous running bouts in the heat when planning subsequent exercise sessions," said Dr. Scott Pyne, former medical director of the Marine Corps Marathon. "Know your body and listen to what it tells you," he said. "If you feel poorly before or during a workout give yourself permission to stop, modify or adjust it."

Mistake 4: Wearing clothing that doesn't allow for efficient sweating
Cotton may be the backbone of your summer wardrobe, but it's not for running. "Dress for the environment by wearing layers that can be removed or added depending upon your body's response," said Pyne. He suggests wearing synthetic fibers to "draw sweat away from your skin surface to enhance evaporation."

Mistake 5: Getting a sunburn
It's not just painful -- a sunburn also decreases sweating, said Pyne. "Avoid sunburn by running outside of peak sun hours, using sunscreen and wearing appropriate protective clothing," he said.

For more healthy summer tips, try Dr. Oz's summer weight loss strategies.

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]]>fit-runningheatrunrunning mistakessummer runningsweatJennifer FieldsFri, 11 Jun 2010 13:00:00 ESTFear, Harassment and Runninghttp://www.thatsfit.com/2010/05/28/fear-harassment-and-running/http://www.thatsfit.com/2010/05/28/fear-harassment-and-running/http://www.thatsfit.com/2010/05/28/fear-harassment-and-running/#commentsFiled under: , ,

Jon Feingersh, Getty Images

There's a certain vulnerability I feel when I go running alone outside. Tucked away in the back of my mind is the catalog of assaults on female runners over the years, as well as my own experiences facing harassment on the street. It happens at least once a month; I'll run the few blocks from my apartment to the park and on the way, a man will hurl some crude comment at me. Most days I just shake it off, but occasionally I encounter someone so aggressive and so relentless that I feel that I've actually escaped something when nothing happens to me.

I have changed my running route, my running clothes and even the times I run all in attempt to avoid harassment. Many women can relate. A recent survey of 811 women found that a quarter of them regularly or always exercise at a gym instead of outdoors because of fear of harassment and assault. Forty-six percent of the women surveyed said they had exercised indoors at least once for this reason.

The study paints a grim picture of women who constantly worry for their safety and tailor their workouts -- and their lives -- around fear. The research was led by Holly Kearl and is part of her forthcoming book, "Stop Street Harassment: Making Public Places Safe and Welcoming for Women." Kearl, a four-time marathoner, has faced all kinds of harassment and was even chased twice while out running. That's Fit spoke with Kearl about her own experiences with harassment and what she hopes comes out of her research.

That's Fit: How did your experiences with harassment influence your research?

Holly Kearl: During college, I would run off campus and I'd be harassed on the streets, sometimes 10 times in one hour. I started taking the bus 45 minutes to a park to avoid harassment on the street. I changed my class schedule so I could run earlier because there were fewer harassers out then. I even borrowed friends' cars so I could drive to the park and avoid running on the street. When my boyfriend and I moved, we actually thought about whether it was an area where I could run without being harassed. It's so frustrating because these aren't things that men runners have to think about.

When I needed an idea for my master's thesis [in Women's Studies], the Hollaback [an anti-street harassment initiative] Web site had just launched, and it wasn't until then that I realized that this [harassing] behavior was wrong and I shouldn't have to put up with it. For so long I was told, it's a compliment or it's just part of being a woman, but finally I understood that harassment is on the spectrum of violence against women. There wasn't much out there about the subject, so I decided to make it the focus of my thesis. Then reporters started contacting me -- it's not often that CNN calls a student about their master's thesis -- so my parents really encouraged me to turn my work into a book.

TF: Were you surprised to find that so many women exercised indoors out of fear?

HK: I wasn't surprised at all. I don't like running on the treadmill but sometimes I felt I had to for safety and when I did, I always saw a lot of other women at the gym. When I would run outside, I noticed there weren't as many women running and the women I did see were in groups. I expect the real numbers [of women exercising indoors out of fear] are probably much higher because not all of the women I surveyed were regular exercisers.

TF: A friend told me she doesn't think harassment while running is different from harassment you face just being out in public, but I know I feel especially vulnerable when it happens while I'm running. Do you relate to that?

HK: Yes, definitely. One of the things they say to do when you're harassed is to take a picture of the harasser or write down the license plate. But I'm running; I don't have a camera or a pen and paper. I don't even have my cell phone. I have fewer resources to address a threatening situation. It's frustrating and scary.

TF: In your research have you found any ways that are especially helpful in addressing harassers?

HK: There's really no right way to handle harassment; it all depends on how safe you feel. But if you have time (sometimes they're in a car, yelling something out the window as they whip by) and you feel safe, it can be empowering to say something back because they're not expecting to be challenged. It can be something as simple as "Leave me alone;" or "Don't harass women;" or "Is this how you want your mother or daughter to be treated?"

But it can be really scary for women who are socialized to be polite and nice to say something, so when it happens to me, I tell myself I'm saying something so he won't do this to someone else.

It's something I'm continuing to think a lot about ... I just got a funny mental image of women runners charging right at the men who harass them and making men have to jump out of the way in surprise. It'd also be awesome to have stickers that say "I'm a street harasser, stay away from me" that we could slap on a harasser as we pass by. That might give them a moment's pause, but who knows if they'd then start chasing you or throwing things ... That's the worst part, right? There are lots of things we could do, but will they put us in more danger? That's why we've really got to talk to men and get them to stop harassing women.

TF: What do you hope comes out of your research and your book?

HK: I want people to understand the impact that harassment has on women. I want women to understand that this isn't their fault. And I want men to be educated about the issue and to become involved as allies to educate other men and I want us to come up with a definition of what harassment is, because we can't address it if we don't even agree on what's harassment and what isn't.

Hollaback! is launching an iPhone app that will report and track street harassment. Find out how you can help support this initiative.

Get more tips for running well this spring.

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]]>fit-runningharassmentjoggingrunrunningstreet harassmentJennifer FieldsFri, 28 May 2010 12:00:00 ESTRunning Apps to Tryhttp://www.thatsfit.com/2010/05/25/running-apps-to-try/http://www.thatsfit.com/2010/05/25/running-apps-to-try/http://www.thatsfit.com/2010/05/25/running-apps-to-try/#commentsFiled under: , ,

Whether you want to plot new running courses, track your progress, find a race near you or get some instant motivation, there's an app for that. In fact, there are hundreds of apps that promise to meet all your running wants and needs. I weeded through a fair amount of them to come up with a solid list of ones that, depending your needs, might be worth giving a spin.

This list of apps to try is by no means exhaustive, but it's a good starting point. I'd also be interested to hear which apps you think enhance your running, and which ones aren't worth the time they take to download, so feel free to leave a comment at the end of this post.

RunKeeper
This handy app is probably my favorite out there. Using the GPS in your iPhone to track distance, time, pace and the path you took, RunKeeper makes a great alternative to some other pricier GPS watches, and you can still listen to music while tracking your activity. However, it does seem that doing both really drains the battery life. While this could simply be my phone, I noticed a fair amount of similar complaints in this app's reviews. It's worth noting that there are also some complaints about the accuracy of the GPS. The basic RunKeeper is free, but spring for the $9.99 "Pro" version to get audio updates on your pace.

Runmeter
What's so great about the Runmeter ($4.99), which uses the iPhone's GPS to track your running routes and stores your distance, pace and elevation, is that you can start and stop the stopwatch by using your earbud controls instead of trying to fuss with your iPhone. You also get voiceover announcements which tell you your distance and pace while you're running (and this feature comes at half the price of the RunKeeper Pro).

RaceYourWorld
This free app is all about personal bests. Mid-run it can offer up your current time and whether you're going faster or slower than previous runs. I like the idea of this app, but you have to look at the screen if you want to know how ahead -- or behind -- you are while you're still running. If you only care how you did at the end your run, then it works great. One promising feature of this app that isn't up and running yet, is its "global challenges," in which users can compete in a range of distances with people around the world. Stay tuned for that.

Fitnio
What I like most about Fitnio ($1.99), which is essentially a pared down version of RunKeeper that tracks distance, time and calories burned, is that is has an emergency button that will dial up a pre-programmed number.

Can Do 26.2
It's pretty easy to find info on the bigger marathons in the country, but the lesser known, more obscure ones can easily pass you by because they lack the big bucks to advertise. This app gives you a list of marathons by date and location, gives you a breakdown of registration fees and tells you whether it's a Boston Qualifier -- all for only 99 cents.

Run Coach
I don't think one training plan fits everyone, but if you're aiming to run a 5K, 10K, half marathon or marathon and need a place to start, this is a good option for you. At 99 cents, it offers a variety of plans and allows you track your progress.

iMapMyRun
If you're a fan of the Web site MapMyRun, like I am, you'll appreciate their free app designed to complement the site. The GPS maps your running routes and log your workouts and has a handy reminder about changing your shoes. If you don't use their Web site, don't bother with the app, since it's not great on its own.

RunStar
Competitive runners will love this free Android app. You'll not only be able to track your mileage, but you can brag to your friends about how far you're running. RunStar tracks your time and distance, can send updates to others and provides a workout summary when you're workout is over. As of now, however, there's no way to get the information from your phone to your computer.
What iPhone apps do you love or hate? Let us know in the comments.

Find out which running gear you don't need.

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]]>fit-runningiphone appsiphone apps for runnersjoggingrunrunningJennifer FieldsTue, 25 May 2010 12:00:00 ESTMind-Body Runninghttp://www.thatsfit.com/2010/05/21/mind-body-running/http://www.thatsfit.com/2010/05/21/mind-body-running/http://www.thatsfit.com/2010/05/21/mind-body-running/#commentsFiled under: , ,

Amazon

It was in interviewing some of the world's best runners that Matt Fitzgerald, senior online producer for RunNow.com, author of "Racing Weight" and a runner himself, started to notice a common training thread in the likes of Kara Goucher and Haile Gebrselassie. What makes these runners so awe-inspiring goes beyond their winning the genetic lottery (though that certainly helps) -- they are also acutely attuned to their bodies, and as a result, can play to their strengths, overcome weaknesses and train in a way that uniquely fits them.

In his new book, "Run: The Mind Body Method of Running by Feel," Fitzgerald explains how to better listen to your body to help you become the best runner you can be. That's Fit spoke to Fitzgerald about what it means to be a better listener, throwing out your training plan and how he's used this mind-body technique to improve his own running.

That's Fit: In your book, you talk about how the culture of distance running is all about pushing through pain. Why doesn't that work?

Matt Fitzgerald: It's important to be able to push through fatigue and pain to improve as a runner, but there different kinds of each -- those red flag pains and that accumulating fatigue that strikes day after day -- those are problematic. When you listen to your body, you can start to tell the difference.

Most runners aren't taught that listening to their bodies is an important skill. We're taught the principles of running and training, but not how to listen and observe. And once you consciously listen, you'll start to observe things about yourself and gain valuable information to evolve your training approach.

TF: I think most runners are pretty connected to when we're feeling pain or tired or struggling. How do we tap into this mind-body approach to use this information differently and not just push through it?

MF: A lot of people hear mind-body and get turned off, but it's really just, on a basic level, learning how your body responds to different types of training and utilizing that information. You may notice that doing speed work comes very easy for you compared to another runner of similar ability, but that you struggle with long, endurance running, which may come easily to that same runner who struggles with speed work. This is valuable information. You can force yourself to follow one of those set training plans, but you'll only get so far. Instead you should use this information you gain about yourself to tailor that plan to fit your body and adapt your training approach. When you do that, you'll get the most out of running no matter who you are.

TF: So you shouldn't follow a training plan?

MF: You'd be surprised the number of elite athletes who train without a detailed running plan. They don't know what they're going to do weeks ahead of time; they mostly decide the day of the run. You have to learn to run as your body feels. And despite how it sounds, it's not complete chaos. You create a framework and know where you need to get.

It starts with a goal, like running a marathon, and you back out from there. So you know you need to run easy on certain days, harder on others, and you know generally where your mileage needs to get and how to increase it to get there. From there, you fill in the gaps on the fly. You'll decide day by day what you'll do based on how your body is responding to training and how it's recovering.

If you're a beginner, you may need to have your hand held, so go ahead and follow a training plan, but even then, start to implement your own personal preferences. Seek out training that appeals to you. You may not be an expert, but you can still put your own stamp on your training approach, which is really what running is all about -- finding what you love and making it your own.

If you're paying attention, you might notice you perform well with the "run less, run better" approach -- that you're at your best when you train three days a week. That's crucial to know.

When you follow a training plan as gospel, you'll inevitably find yourself facing a run you're not ready for. But it's a process. You have to just keep trying different things and eventually you'll get more and more comfortable deviating from a plan.

TF: How do I start listening to my body more effectively?

MF: I talk about this a lot in the book. Part of it is paying attention to how much you enjoy your workouts. It's impossible to get bad results while you're enjoying yourself and to keep getting good results when you're not. So I ask people to rate their enjoyment on a scale. It seems like an almost childish tool, but it's focused. If you notice that notice that after you have several low enjoyment scores in a row, and that your time is going downhill and then you start to get injured, you have learned that something needs to adapt in your training plan and it's this kind of information that allows you to develop your own magic formula, which is a chapter in the book.

There are some basic training variables I help you identify, like how much you like to run. Another variable is speed -- some runners thrive on it, some don't. Once you understand some of these variables, you can find the individual recipe that's right for you and realize your full potential as a runner.

There are some general practices that work for everyone -- you don't become a good runner by chopping wood. But do you take a high-volume or low-volume approach? When you understand this, you'll do more of what works, less of what doesn't.

Running is as much an intellectual challenge as it is a physical one, which is part of the joy of running. And when you have this mind-body connection, you'll train better, train more effectively and you'll get faster.

TF: How has mind-body running helped you in your own running?

MF: I'm not the ultimate mind-body runner at all, but I've learned a few things. I know that a cross-training based approach is best for me. I can handle a lot of training if it's not all running. I know how much mileage I can handle. I can do about 90 miles a week. That's less than I have run, but also more than I've run in the past. But I know now what my limit is. So when I'm training for a marathon, I won't go beyond that. It's a different target for every runner, but it's like gold to know it.

"Run: The Mind Body Method of Running by Feel," is available June 1.

Whatever your running strengths and weaknesses, the right shoes are key. Find out what the experts are wearing.

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]]>cross-trainfit-runningmatt fitzgeraldmind body runningroutinerunrunning by feelingJennifer FieldsFri, 21 May 2010 12:00:00 ESTPregnant Mom Runs Three Marathonshttp://www.thatsfit.com/2010/05/07/would-you-run-a-marathon-pregnant-this-mom-has-three-times/http://www.thatsfit.com/2010/05/07/would-you-run-a-marathon-pregnant-this-mom-has-three-times/http://www.thatsfit.com/2010/05/07/would-you-run-a-marathon-pregnant-this-mom-has-three-times/#commentsFiled under: , ,

Tara Zimliki was first bitten by the running bug when she was 7 years old and began joining her father on his regular runs. But it was in college after a friend challenged her to run the New Jersey Marathon that she became hooked on the distance.

"It was such a great experience -- unlike anything else," says Zimliki, personal trainer and founder of Tara's Bootcamp.

After that first marathon, Zimliki decided she was going to tackle two a year, eventually running one in every state. "My goal is to do 50 by 50," she said. But it wasn't just her own competitive spirit she had in mind, she wanted to turn marathoning into a family affair. "I knew I wanted to have kids one day and thought they could travel with me and we'd find fun things to do in every state. I could run and they could visit an aquarium or my husband could take in a game."

Now, at age 30, with 16 marathons under her belt (three which she completed while pregnant, including one where she was eight months pregnant!), the marathon junkie and mother of two hopes her story inspires women -- especially moms -- to lace up their shoes and start running.

Zimliki believes that the benefits running delivers are unmatched. She said that running throughout her pregnancies, including on the days she gave birth, kept her strong mentally and physically, enabling her to deliver both children without the use of drugs. "Running has taught me about tolerating pain. I honestly don't think I could have made it through labor and delivery naturally without running," she said.

But an easier delivery is just one of the many perks. "Running while pregnant is a great way to prevent gestational diabetes, to stay happy and healthy and prevent postpartum depression," she said. "And now, with two small girls, running helps reduce my stress, gives me strength and really helps my patience."

It also sends a message to her children about health and personal achievements in a more meaningful way than words alone could. "One of my daughters wants to be a trainer too. And when I run a race, my girls ask if I'm going to win a trophy; I tell them it's not about winning or losing, it's about going out there and having fun and feeling good. [My marathons] have become this big event they love to go to, where they get matching outfits and are excited to cheer me on," she said.

They also get to check out the sights along the way, just as Zimliki had hoped. Incidentally, Ohio has a wonderful marathon and an amazing aquarium.

Running while pregnant isn't for everyone, Zimliki noted. "You should absolutely talk to your doctor. The big thing with running while pregnant is to take it easy and watch your heart rate," she said.

Zimliki knows that many moms find running (while pregnant or not) an intimidating sport and may feel too busy to commit to it, so she offers this advice for getting started. "You have to take it gradually -- it's just putting one foot in front of the other. Moms are busy but you can split up your workouts -- get up early and go for a short run and finish the rest of your run later in the day. You have to remember, your health comes first. You have to take care of you -- it will make you a better mother, wife, person."

Read about two more impressive running moms.

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]]>fit-runningjogjoggingmarathon momrunrunningrunning momRunningMomtara zimlikiTaraZimlikiJennifer FieldsFri, 07 May 2010 15:00:00 ESTFind Your Online Running Communityhttp://www.thatsfit.com/2010/04/30/find-your-online-running-community/http://www.thatsfit.com/2010/04/30/find-your-online-running-community/http://www.thatsfit.com/2010/04/30/find-your-online-running-community/#commentsFiled under: , ,

You're not always going to be surrounded people who love to talk about running as much as you do, which is why finding an online running community is ideal for keeping the conversation (read: obsession) going. Here are handful of some great places to find other runners to trade tips, share knowledge and get (and give) support.

Daily Mile
The site is essentially Facebook for running. My personal favorite, Daily Mile is a one-stop shop for all your running-related needs. You can create a profile, post photos, videos, track your runs as well as other workouts, comment on others' updates and give "motivation" to encourage your running buddies. You can find runners near you, ones training for similar distances and you can join "challenges" where you join other runners who are working toward a goal, such as "Run 100 miles in May." One of my favorite features of the site is that you can map a route, share it and download other users' routes.

Running Ahead
For those of you who love your stats, this site is the best for collecting all the training data you could want. It's even integrated with the Garmin Forerunner so you can upload data from the Garmin directly to Running Ahead. You can get daily, weekly, monthly and overall running stats, generate reports and collect your PRs (which are automatically generated from data you've input). You can map routes, view other running logs and join thousands of other runners in any number of their very active forums.

Runners' Lounge
Similar to other online running offerings, the runners' lounge allows you to create a profile, introduce yourself to other runners, comment on their profiles and find or start a "lounge group" of runners with similar interests. The site also has a pretty decent collection of articles from around the web that range from topics like endurance to running basics. You can share your favorites or save them to your "notebook." Runners' Lounge also helps connect you with clubs and events in your area -- and around the world.

Cool Running
This site -- which is powered by Active.com -- offers race coverage, running news, training plans, a newsletter, calculators and a training log, along with vibrant discussion groups. One of the sites more interesting features is the "Viewpoint" area which users can write opinion pieces and submit them to the site for publication. Some recent pieces include an article on why Boston is the best marathon and how to stay active on a budget.

Wellsphere Running Community
The Wellsphere community doesn't have all the bells and whistles some other running sites have, but what it does offer is a great collection of blog posts by runners, which are searchable by topic, such as IT band or London Marathon. You can also write your own blog post.

On the go? Check out these iPhone running apps.

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]]>fit-runningonline runningonline running communitiesonline running groupsrunning onlineJennifer FieldsFri, 30 Apr 2010 13:00:00 ESTDoes Marathon Motivation Differ By Gender?http://www.thatsfit.com/2010/04/23/does-marathon-motivation-differ-by-gender/http://www.thatsfit.com/2010/04/23/does-marathon-motivation-differ-by-gender/http://www.thatsfit.com/2010/04/23/does-marathon-motivation-differ-by-gender/#commentsFiled under: , ,

Are men marathoners more competitive than women? A study presented at the British Psychological Society's Annual Conference last week implies just that. The study examined questionnaires given to 906 people (507 women and 399 men, ranging in age from 18 to 72) to understand their motivations for running their first marathons.

The most common reasons for running a marathon among both sexes were to "finish the race in a certain time" to "feel proud of myself" and to "improve my health." Men, however, were more likely to provide achievement and competition reasons (i.e. "to see how high I can place") than women, who were more likely motivated by psychological reasons, such as "to improve my mood."

The study seems to give that age-old argument that men are competitive and driven, while women are risk-averse, unassertive and driven by emotion. There is one important catch, however: Whether they considered themselves motivated by competition or to feel better, all of the respondents achieved the same goal -- finishing the marathon. So what's the takeaway?

"The most important factor in finishing the marathon is that you actually have a reason for running," said Jeff Brown, co-author of "The Winner's Brain" and psychologist for the Boston Marathon medical team. "For women, the reasons may be more feeling-based but that isn't necessarily a bad thing."

In fact, Brown said, too many people have outcome-based goals -- overall time and place, for example. But the real key is to have measurable goals that you reach along the way so there's some satisfaction in the process, not just in the final outcome, he said. "I always tell people you can't control finishing, but you can control starting."

It does seem, however, that if men tend to set goals around place and time that they have a slight advantage when it comes to setting measurable goals. Brown disagrees.

If your goal is to be healthier or feel better, you can put that on a scale, he said. "Rate yourself from one to 10 and track the improvement." And instead of waiting until the end of your run, you can evaluate how you feel in the first five miles. "Maybe you feel like a six or seven, when you used to feel like a four," he said.

The bottom line: "I think it would be a false to say men are more competitive than women," Brown said. "However, it may be a helpful reminder to both men and women about broadening goals."

Brown, who pointed out that the study had more women than men, wondered what the findings would have been had the opposite been true. He also pointed out that there is a significant difference in what motivates runners of different ages.

"Seasoned runners tend not to push themselves as much so I'm wondering if these [study participants] are a bunch of 20- to 25-year-old males who want another notch under their belts versus moms in their 30s who want to set a healthy example for their children," he said. "Those two groups would be tough to contrast."

Need more running motivation? Find out how Christina lost 40 pounds by running.

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]]>fit-runninggender differences in runningjoggingmarathonrunrunningwomen runnersJennifer FieldsFri, 23 Apr 2010 12:00:00 ESTFit Running: Spring Traininghttp://www.thatsfit.com/2010/04/16/fit-running-spring-training/http://www.thatsfit.com/2010/04/16/fit-running-spring-training/http://www.thatsfit.com/2010/04/16/fit-running-spring-training/#commentsFiled under: , ,

Spring training isn't just for baseball. For runners, this season is an ideal time to start practicing the fitness and nutrition habits that will prepare you for a fall marathon even before your official training has started. Scott Fliegelman, founder and head coach of FastForward Sports, a group training and coaching organization in Colorado, even structures their calendar of events around a spring-to-spring year because it's a time when many people are eyeing the fall season and others are "transitioning off the couch" following a cold winter.

"We prefer to use our spring season as a time to focus on a 5K or 10K race, which is a nice carrot to get people moving," Fliegelman said.

Fliegelman's three-part training plan will help you "create a healthy base" so you can finish strong in a short race this spring or summer, and transition to longer, faster runs later this year.

Follow the prep plan for two to three weeks. Then, over the next three to four weeks, as you're gradually building up to longer distances and approaching your race-date, mix in one hill workout and one track workout per week.

Prep Workouts
"Start with four sets of gentle, conversational running for 10 minutes each with one minute of walking in between," he said.

Then do four sets of "strides" or swift running for 30 seconds each. "This is not the time to relive your 100-meter dash from high school," Fliegelman said. Your pace should be slightly faster than your 5K effort.

The focus in your swift running should be form, which is often compromised at the end of a run when you're fatigued. If you're running with a friend, have your buddy keep an eye on your form and vice versa.

Strength/Hill Workouts
"Some structured hill work is a safe way to raise your heart rate," Fliegelman said, but don't use a too-steep hill -- the biggest mistake runners make in trying hill work. The hill should be moderate enough that you can maintain the same form you would have on flat ground. These workouts should be mixed

Start with 10 to 15 minutes of easy running, followed by four 30-second sets of "strides." Do five one-minute moderate hill ascents, followed by a walk down the hill back to the start.

After your hills session, do a 10 to 15 minute cool down and stretch.

Continue mixing in hill workouts for three to four weeks changing one variable each time. For example, try four hill ascents, 75-seconds each, for one week, then six 20-second ascents at a faster speed the next week.

Track Workouts
"This is a hard workout even with a break," cautioned Fliegelman. "So it's a good time to fine-tune race goals."

If you're training for a 5K, run three to five 1K repeats at race pace with a two minute walk or jog break in between. If you're training for a 10K, do six 400-meter repeats faster than 5K pace, followed by a 1K at your 10K goal pace.

Find out how to shape up with sore knees.

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]]>5k trainingfastforward sportsfit-runningFliegelmanhill workoutsrunrunningspeed workoutsJennifer FieldsFri, 16 Apr 2010 16:00:00 ESTLast-Minute Advice for Boston Marathonershttp://www.thatsfit.com/2010/04/09/boston-marathon-advice/http://www.thatsfit.com/2010/04/09/boston-marathon-advice/http://www.thatsfit.com/2010/04/09/boston-marathon-advice/#commentsFiled under: , ,

Nothing but strength and determination will help Boston Marathon hopefuls get over Heartbreak Hill on April 19. But this roundup of tips from runners who've braved the the famous marathon may provide some last-minute ideas that will help your overall race-day strategy.

Absolutely, positively, do not wear headphones. The city totally reveres each and every runner, and will shower you with exuberant support -- cheering and shouting your name as you run by. If that isn't enough of a reason to have unobstructed hearing, you'll thank me when you get to mile 13 and the famous Wellesley College scene. The BC guys, the finishing stretch on Boylston ... all much, much better experienced without that same ol' Cold Play song in your ears for the 200th time this season. This is an once-in-a-lifetime experience for most of us, so take it all in!
-- Scott Fliegelman, Executive Director of FastForward Sports, Boston Marathon 2002

Well, I'm running Boston again this year. I know that this time I'm going to at least have a little water at every water stop. Last time I didn't drink until 13 miles in and I paid for it. I'm also going to eat some banana well before Heartbreak Hill. I cramped hard and had to stop last time on the hills. Last time I didn't know where the hills were. This time I have checked out where the hills are online so I'm hoping I will be more prepared mentally.
-- Jerry Dismukes, Boston Marathon, 2006 and 2010

One pretty remarkable thing about the Boston Marathon is just the sheer energy of the city the weekend of the marathon. I couldn't believe how honored and respected the runners are treated. It seems that everywhere you go...whether it is checking into your hotel or popping into a convenience store to pick up an energy bar...people will ask if you are running the marathon. They will give you big kudos and ask you where you qualified. It kind of gives us runners a little glimpse into what it must feel like to be an Olympian.

The start-time is late so a warmth strategy is key. They bus you to the start so be sure you have a food/bathroom and warmth plan for the hours you will wait. The year I ran, we got rain. It's tough to sit around in that before you run.

Another thing: I qualified in New York City by one second. Boston race organizers line you up at the start according to your qualifying time. I had to run more than eight minutes before I even reached the official start. So, I remember that race as being 27.2 miles. Beware, if you have a slower qualifying time, you may be running an ultra-marathon that day!

The other surprising thing is that there aren't many spectators for the first six miles of the race. That was surprising to me, because I've run New York and Chicago several times and the crowds are enormous along the entire route. But it all pays off when you pass the phenomenal women of Wellesley College. It is around mile 12 or so. Their cheers are so loud it is truly remarkable. They are incredible and a highlight of the route. Finally, you will hear a lot about Heartbreak Hill which is a tough slog uphill from mile 16 to mile 20. What nobody mentioned was that the uphill isn't nearly as difficult as the downhill! You reach the top and then your quads have to engage to get you down the backside. I recall my quads screaming at me the whole way down. The kind of pain that makes you want to laugh because you don't know what else to do.
-- Hilary Martin, Boston Marathon 2002

One thing I would advise every Boston Marathon runner to do is to be flexible. Weather conditions are notoriously variable for this race. You can have a frigid downpour one year, hot sun the next. A stiff headwind the whole way one year, not so much as a breeze the next. If you start the race determined to maintain a certain pace no matter what, you're likely to run into trouble (so to speak). In Boston it's especially important to run by feel and adapt to the conditions you are presented with on the day. If it's hot, slow down and drink more. If it's windy, find taller runners to tuck in behind. Above all, just be mentally prepared for less-than-ideal conditions so that you're able to remain positive despite them.
-- Matt Fitzgerald, author of Racing Weight, Boston Marathon 2009

As far as the course goes, the downhill at the start is tricky. You'll be so excited to finally race and feel so good (thanks to the crowd and adrenaline) that you'll forget to pace yourself. Last year, I thought my watch was broken I was moving so fast -- but I paid for it later. The hills are ridiculously hard and, even after Heartbreak Hill, keep coming, and coming, and coming.

To make the most of your weekend, bring your family and friends. My brother, who had never seen me race before, lives in Boston. He's a few years younger than me, but he's always been my hero. About two miles from the finish, I heard him shouting "That's my sister!" He and my parents were pushed up against the barricades cheering. He looked so proud of me that all of the pain vanished.

Most importantly, always remember that you worked incredibly hard to qualify for the race. Not many people can run Boston and just getting there is a massive accomplishment that no one can ever take away from you. The race is really a chance to enjoy all of your sacrifices and meet some amazing people -- whether they're runners, fans or the Boston residents who truly make you feel like a superstar the entire weekend.
-- Amber Greviskes, Assistant Editor of That's Fit, Boston Marathon 2009 and 2010

Find out what running gear runners say you don't need.

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]]>boston marathonboston marathon advicefit-runningmarathonmarathon tipsrunningJennifer FieldsFri, 09 Apr 2010 13:00:00 ESTWhy Iron Matters for Runnershttp://www.thatsfit.com/2010/04/02/why-iron-matters-for-runners/http://www.thatsfit.com/2010/04/02/why-iron-matters-for-runners/http://www.thatsfit.com/2010/04/02/why-iron-matters-for-runners/#commentsFiled under: ,

Iron is probably not on most runners' radar, but it's actually crucial for running performance. You may be hydrating, sleeping well and otherwise doing all the right things to prepare for your run, but if you're iron deficient, you'll find yourself dragging and struggling to finish your workouts.

Why? Iron binds with hemoglobin, the protein in red blood cells that transports oxygen to the muscles. Insufficient iron means fewer red blood cells, which translates into less energy. Iron is also important to fighting infection and in producing energy from your food. If your iron levels are low, you may be prone to illness and unable to use all the energy available in your body.

Low iron is certainly not a problem specific to runners (it's the most common nutrient deficiency worldwide), but unlike many other activities, running itself can make you prone to iron deficiency. "A runner has increased blood volume therefore depleting their iron stores faster than a non-runner," said Keri Gans, registered dietitian and spokesperson for the American Dietetic Association. Foot strike hemolysis is also a factor and occurs when red blood cells are lost by the impact of your foot hitting the ground. It is particularly an issue for those who consistently run long distances or run on hard surfaces, like pavement.

A runner's diet is another culprit: Given that many runners favor a high-carb, low-fat diet that lacks iron-rich red meat, the food runners choose for energy may not always be ideal choices to deliver it. A small amount of iron may also be lost through sweat, which can add up to a significant impact on iron stores for high mileage runners, especially those training in hot conditions. There's also a gender connection: A study published in Medicine & Science in Sports and Exercise followed elite male and female runners for two years and found that women distance runners have greater iron stress compared to men distance runners.

It's important for runners to see their doctors to get their iron levels tested and have a full blood workup yearly, said Gans, especially if you're training and feeling the symptoms of low iron: Extreme fatigue, weakness, irritability, shortness of breath, brittle nails and pale skin. If you're deficient, your doctor may recommend supplements.

Gans, however, always recommends trying to get iron through food first. "It's not difficult to get adequate amounts [of iron] from a well-balanced, healthy diet," she said. Red meat is a good source of iron, but Gans suggests reaching for dark green leafy veggies, nuts and seeds, dried fruit, beans and eggs, as well as iron-fortified bread, pasta and cereal. Be sure to have your iron with some form of vitamin C -- such as from melon, strawberries, broccoli, cabbage, apricots, tomatoes -- to enhance absorption. Also, don't consume iron-rich foods with coffee or caffeinated beverages, which reduce iron absorption, said Gans.

For more ways to boost your energy and improve your running, read about fatigue-fighting foods.

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]]>fit-runningironiron deficiencylow ironrunner dietJennifer FieldsFri, 02 Apr 2010 11:00:00 ESTRun Like a Motherhttp://www.thatsfit.com/2010/03/26/run-like-a-mother/http://www.thatsfit.com/2010/03/26/run-like-a-mother/http://www.thatsfit.com/2010/03/26/run-like-a-mother/#commentsFiled under: , ,

Most people will tell you they have a tough time squeezing in a workout, but when you add kids to the mix, making exercise a priority is a whole different kind of challenge. Sarah Bowen Shea and Dimity McDowell (pictured), longtime friends, runners, bloggers and working mothers have written a book with multitasking, fitness-minded mamas like themselves in mind. "Run Like a Mother" is part how-to guide, part cheerleader for moms who want to start running or get better at it, written by two women who know all-too-well the pitfalls moms face in trying to juggle the demands of motherhood with some much-needed "me time." That's Fit spoke to the authors about why running is important for moms and their children, how they stay motivated and more.

That's Fit: Why is running important, particularly for mothers?

Sarah Bowen Shea: As a mom, it's not like my kids go around telling me, "hey mom, you're doing a great job." And I don't think most people get a lot of praise from the boss. So when I go out and have a great run and feel good on my hill repeats, that's a feeling of success and validation I just don't get from other places.

Dimity McDowell: For me running is about convenience. I lay out my clothes the night before and I'm out the door before I can talk myself out it. Running, for me, is also very mental. I love coming home from a run and having a clear head and a sense of accomplishment that I've done something for myself. Nothing else gives me the same fresh, clear feeling that I get from going on a run.

TF: I often hear moms say that running is a great way to bond with other women. What do you think it is about running that brings moms together?

DM: The biggest surprise after having my first kid was how isolating it was. So to be able to run with a girlfriend not only gives you a break but allows you to talk about what's going on and to vent. You can do that over wine or over a play date, of course, but you don't get the same satisfaction and don't process things the same way as you do running with a someone when you're going through the same hard parts of a run and getting through it together.

SBS: It's also just hard as an adult to make friends sometimes. And when I would meet someone new I always worried "What are we going to talk about?" But when you meet someone to go for a run, you can always fall back on talking about the run. And when you're running, it's the one time it's okay to have long stretches of silence with another person. Plus when your eyes are forward you can really speak from your heart. There's something freeing about not looking someone in the face. I've run with women I've only known for 10 minutes and they've told me about their divorce or their miscarriage, things they probably couldn't tell someone else, or wouldn't tell someone else, but running really freed them up to talk about it.

TF: As a busy mom, how do you stay motivated and keep running a priority?

SBS: Running is a sanity saver. The question is really, how can we not run? There's such elation and joy to be had out there from just 30, 45 or 60 minutes of running. I always feel better when I just get back from a run, even if I'm spent. It's a real a high point in my day.

DM: It's harder for me to stay motivated than it is for Sarah. I go in waves. It's usually when I sign up for a race that I'm my most committed. I never say "Oh my gosh, I can't wait to go run." For that first 10 minutes I have to talk myself into it. And I give myself permission to turn around if I'm not into it, but after 10 minutes, I'm usually okay.

That's Fit: Why is it important for your children that you run?

SBS: Being a role model for our kids is one thing that keeps us going out there. My older daughter is eight and had to write a poem about herself for school and she called herself a runner and I thought that was just so great that she identified with herself that way. And I have twins who are four-and-a-half years old -- a boy and a girl -- and the girl loves to put on my running hat and run in circles around the house and say "Look, I'm a runner."

DM: I think it's about being a positive role model and not just because of the running, but it's also doing something for yourself and not getting lost in your children. I hope that doesn't come across the wrong way because I love my children, but I don't want to lose myself in this investment. I show them the importance of taking the time I need to do something for my self-care.

TF: What do you say to a mom who wants to get started running but struggling with guilt and having trouble making herself a priority?

DM: It's hard at the beginning. It takes 21 days to form a habit. So you just have to commit to trying it for 21 days and not judging it for 21 days. Then see the results and see how it affects you, and your body and your family and decide if it's worth it. My house is a pit a lot of the time. Do I care more about the clean drawers or that my mind is clear and my body strong? At some point you just have to throw the hammer down and not worry so much.

SBS: I really struggled with having someone care for my kids when I went back to work. Then someone said to me, the more people you have to love your kids the better off they are. When I'm doing marathon training, it forces my husband to spend time with the kids. When I'm gone for two to three hours, he's home making pancakes, taking them to Costco. Their making memories with their dad in a way they wouldn't otherwise.

That's Fit: Why did you decide to write the book?

DM: A typical running book is more about shoes and gear than really encouraging running. We wanted a book that wasn't clinical and there aren't a lot of running books like that out there. We wanted a real locker room tone. We talk about shoes and gear a little bit but we also talk about body image and how to deal with your period on race day. We wanted to tell women, "You can do this." Our goal was to encourage and entertain all running mothers.

TF: What advice do you have for new running moms?

DM: Believe that you're worth it and take it slow at the start.

SBS: Don't feel guilty about it. And keep the bar low. Don't set yourself up for failure. There are enough setbacks and twists and turns in the day, don't put up more roadblocks.

For more books on running, check out Matt Fitzgerald's guide to finding your perfect racing weight.

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]]>fit-runningjoggingrunrun like a motherRunLikeAMotherrunningrunning booksrunning momRunningMomJennifer FieldsFri, 26 Mar 2010 14:00:00 EST