Running A-to-Z: V is for Vocabulary

Welcome to another edition of Running A-to-Z where I cover a running-related topic following the order of the alphabet. I honestly can't believe the weeks are flying by so quickly. We are on letter V already! Only 4 weeks left in the alphabet and then I am going to publish this whole series in a free downloadable ebook! If you missed any past posts can can catch up on letters A-through-U here. 

Runners have their own language. Besides the acronyms (BQ, PR, LSD & DNF) there are a whole list of words that may have new runners or our non-runner friends scratching their heads in confusion. Study up friends, we may have a have a pop quiz at the end. While, of course, this is not an all-inclusive list of running terms, here are some of widely used terms to brush up on to be in-the-know in the running community. 

Running A-to-Z: V is for vocabulary. Today's vocabulary lesson is running terms.

CORRAL

In a big race runners are grouped in corrals at the starting line based on their estimated finish times. The corrals kick off every few minutes to space out the runners so the fastest runners start first and the slower runners are in the back.

FOOT STRIKE

Foot strike is how and where your foot hits the ground: Heel strike, mid foot strike and forefoot strike. You can argue amongst yourselves which is best. 

FARTLEK

Not just a funny word, it means speed play in Swedish and is a form of speed training in which the pace and distance are varied in a go-as-you-please interval style workout. For example in a Fartlek workout you might run a mile to warm up, then speed up until you reach that telephone pole ahead, walk until the park bench, then run faster again until the white van. 

GLYCOGEN

Glycogen is carbs stored in the muscles and liver used for energy. Once glycogen stores are depleted during long distance running energy levels plummet and you may "hit the wall."

NEGATIVE SPLITS

Negative splits are a positive thing. It means running the 2nd half of a race or run faster than the first. 

PACE

Pace is the number of minutes it takes to cover a mile. 

PRONATION

Is how your how your foot rolls inward when running (or walking). Normal pronation is when the foot makes contact on the outside of the heel first, then the foot rolls towards the inside until the entire foot is on the ground before pushing off from the ball of your foot. Overpronation is when your foot rolls too far inward causing you to push off from your big toe, which is a common cause of injury.

STRIDES/STRIDERS

Strides or striders are used to build speed and efficiency either during the workout or a finisher during training. They are short and fast surges of speed from 50-100 meters with jogging in between. 

TAPER

Taper, the 5 letter word that every runner hates. Taper is when runners decrease the weekly mileage leading up to a big race. Often referred to as a taper-tantrum because runners hate running less, even when they know it's good for them. 

TEMPO

Tempo runs are done at a steady-state faster than conversational pace but not at an all-out effort. It is not sprinting but running at a comfortably-hard pace for 20 minutes to up to an hour.  It feels challenging but not so hard that the pace can't be maintained over a few miles. 

Did I miss any essential vocabulary terms? Ready for your pop quiz? What's your favorite thing about running? Tell me in the comments!

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information on this site is intended to be taken as medical advice. Please see your doctor or registered dietitian regarding any health concerns.

Running A-to-Z: U is for Uphill - Tips for Uphill Running

Welcome to another edition of Running A-to-Z where each week I cover a running-related topic following the order of the alphabet. This week we are on letter U: Uphill Running because hill running is a great addition to any runner's training schedule. If you have not yet incorporated hill running into your training, I challenge you to add one day a week of hill training to improve strength, speed and efficiency. 

WHAT YOU NEED TO KNOW START RUNNING HILLS

FORM

Keep your chest and head up with your shoulders back, eyes looking forward (not at the ground). Keep your hands loose (imagine holding a potato chip between your thumb and pointer finger). Pump your arms at a 90 degree angle and do not allow them to cross over the front of the body. Imagine that there is a rope tied to your waist pulling you towards the top of the hill. 

SPEED

Start the hill at a relaxed pace, gradually increasing speed as your reach the crest of the hill. It's important to start slow and build up speed over time. The first few times it may be enough to just jog up the hill. Trust me, you'll feel the change in intensity compared to jogging on flat ground. Over time you can increase speed as you improve.

RECOVERY

Recover fully between repetitions. This may mean walking back down to the bottom of the hill and waiting until your breath is recovered before starting your next hill repeat. 

Always allow at least 48 hours between hard workouts. Never do hill repeats on back to back days. Your body repairs, adapts and grows stronger during rest (not during the workout), so it is important to allow it the proper recovery time. 

REPETITIONS

Start with three or four hill repetitions. You should always finish with feeling like you could do one more rep if your mean 'ol Coach asked you to. You can add more repetitions as you get stronger over time. 

PROGRESSION

There are several ways to progress your hill training. You can find a steeper or longer hill, you can increase the number of repeats, you can increase your pace or you can decrease your recovery time. Progression can be tricky. As you get stronger you want to make sure that find new ways to keep it challenging or else your body will adapt and you will stop improving.

However, it is important not to push progression beyond your current fitness levels or else you risk injury, overtraining and burnout. Start slow and progress slowly over time. Listen closely to your body and always allow proper recovery. 

Are you ready to tackle those hills?

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

Running A-to-Z: T is for Track Etiquette

Welcome to another edition of Running A-to-Z where each week I cover a running-related topic following the order of the alphabet. If you missed any past Running A-to-Z posts you can catch up on letters A-S in the archives. (Only 6 more letters 'til the end of the alphabet! It's been a fun 20 weeks so far!)

This week we are on letter T. T is for track etiquette. The track can be a confusing and intimidating place for new runners, but it doesn't have to be that way. If you just follow a few basic rules of the road...err...track, you'll fit in a like a pro. 

Warm up stretches or non-running exercises should be done off of the track lanes.

Stay off the grass or field in the middle of the track.

Always run counterclockwise.

The inside lanes are for faster runners. The lanes to the right are for the slower runners and walkers. Always move to the right if there are faster runners than you on the track.

Always be aware of runners around you when you are starting and stopping.

It is nice to have a running partner or two, but do not run more than two people abreast (side by side) so you aren’t blocking other runners from getting by.

Move to the right if you hear someone calling out "on your left". This means that a runner is coming up on your left to pass you. Probably best to leave the headphones at home so you can hear someone calling out to you. 

Do not stand, stretch or chat on the track.

Leave your phone at home or in the car. No texting, talking or scrolling while running or walking on the track.

Always be respectful of other runners, the community and the property. Throw away any used water bottles or litter left on the track or surrounding areas (even if it is not yours).

Got it? Good. The track is a great place for speed work, intervals or laps on a flat, spongy, soft surface that is easier on the joints than concrete or asphalt. Once you learn basic track etiquette, you'll fit in with the some of most dedicated runners in your town.

Stay tuned for Workout Wednesday this week where I will share a track workout you can do to increase your speed. 

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

Running A-to-Z S is for Shoes: How to Buy Running Shoes

Welcome to another edition of Running A-to-Z. Every week I share a running-related post following the order of the alphabet. This week we are on letter S: S is for Shoes. How to buy running shoes. If you missed any past posts you can catch up on letters A-through-R in the archives.

How to Buy Running Shoes

One of the great things about running is that it is a sport where you don't need a lot of equipment, gear, or even formal training to get started. Most people can just hit the pavement and begin their journey into running. The one thing that every runner needs to know before getting started is how to buy the proper running shoes. A good running shoe is the only big investment into the sport and you want to make sure you get it right. 

You walk into the shoe store and the giant wall of shoes overwhelms your senses. The colors, the claims, the technology, the price tags and the marketing are all fighting for your attention. Your head spins with confusion. How do I know which ones to buy?

I recommend buying your shoes from a running speciality store. I am a big proponent of supporting small businesses and when you shop local you get individualized help from a knowledgeable store associate. They can help guide you to choose the correct shoe for your running mechanics. Once you get a feel for what type of shoe works best for you then it is safe to buy your shoes at a big box retailer or online, but it's usually best to start with a store that can provide you with some guidance and where you can test them before you buy them.

Here are some factors to consider when buying running shoes.

PRONATION

NEUTRAL SHOES

If you run with a neutral pronation the foot makes contact on the outside of the heel first, then the foot rolls towards the inside until the entire foot is on the ground before pushing off from the ball of your foot. I wear a neutral shoe. I determined this by going to a running store for a gait analysis. They filmed me running on a treadmill and watched how my foot hit the treadmill in slow motion. 

STABILITY SHOES

If you overpronate, then your foot rolls to the inside more than ideal and you end up pushing off from your big toe instead of the ball of your foot. Overpronation can be the cause of running injuries if not controlled. If you have mild to moderate overpronation then stability shoes can help control pronation.

MOTION CONTROL SHOES

Motion control shoes are best for runners with flat feet and severe overpronation. As the name suggests, motion control shoes help control the motion of your foot. 

SIZE

You should buy your running shoes 1/2 size to 1 full size larger than your casual or dress shoes. Your feet swell when you run and you need the additional room to keep your toes hitting the front of the shoe. Your toenails will thank you!

BRAND

Try on many different shoes to choose a brand but be aware shoes sizes can fit considerably different between brands. You may find you wear an 8 in Mizunos but a 8 1/2 in New Balance. A lot of runners find a brand they love and stay loyal throughout their running journey, but many change them up every 300-500 miles. Try on many different brands, test them out on the in-store treadmill and make a final decision based on what feels most comfortable. After all, you will be logging many miles in these shoes. 

COLOR/DESIGN

The look of the shoe should be the last consideration when choosing running shoes. Don't get caught up in the pretty colors. Find the right shoe for your gait and this will help narrow down your choices considerably. Choose your brand and your size, then finally choose the colors as the last consideration.

What do you think? Any questions? Let me know in the comments or submit your question to Ask The Trainer to be answered in a future blog post. 

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

Running A-to-Z R is for Rookie Racing Mistakes

Welcome to another edition of Running A-to-Z where I cover a running related topic following the order of the alphabet. This week we are on letter R. R is for for Rookie Racing Mistakes. If you missed any past posts you can catch up on letters A through Q in the archives. 

I am an authority on rookie racing mistakes because I have made them all myself. Sometimes you have to make the mistakes in order to learn from them. Let's run through the what not-to-do on race day. These mistakes are not just reserved for rookies. It took me years to learn some of these lessons.

TRY ANYTHING NEW

The golden rule of racing is to not try anything new on race day. Not shoes, not that new singlet from the expo, not a new breakfast because you heard it's what Meb eats on race day. Go with what you know on race day to avoid any surprises. Those shoes could cause blisters, that tank might rub your armpits the wrong way and Meb's breakfast of champions could be the worst thing for your stomach on race day. You train for a reason. You are practicing for the big race. You already know what works for you. Don't mess with it on race day. 

START OUT TOO FAST

It took me a long time to learn to reign it in at the start line and beyond. It is so easy to run faster than you trained when you are hyped up on adrenaline. It seems everyone is going fast and you feel great, why not keep up this pace and bank some time? You can slow down later. 

Except it never works. Never. If you are trained at a certain pace you can't expect to run your race faster than you trained. You will empty your fuel tank and hit the wall. A steady pace will get you across the finish line. If you feel great towards the end can you pick up the pace in the last few miles, not the first few. 

OVERLOAD ON CARBS

It can be tempting to rationalize a large pizza and an extra serving of garlic bread the night before a race in the name of carbo-loading, but don't fall for this myth. This can cause gastrointestinal distress which can ruin a race. Yes, runners need carbs, but healthy carbs should be increased gradually in the days leading up to race day, not one giant unhealthy carb meal the night before the race.

WEAR COTTON APPAREL OR SOCKS

Just say no to anything cotton on race day or any other training day. Cotton absorbs sweat which can lead to blisters, embarrassing sweat stains and an uncomfortable racing experience. Stick to performance apparel that wicks away sweat.

NOT PLAN ENOUGH TIME BEFORE THE START

Plan on everything taking longer than you think. The porta-potty lines are long, parking can take a lot of time, the walk to the start line may be farther than you thought. You have enough on your mind on race day, you don't need the stress of showing up late. Minimize the stress by getting to the race site early. 

FORGET TO HAVE FUN

Checking your GPS watch at every quarter mile marker to make sure your on pace and putting an immense amount of pressure on yourself can suck the fun right out of race day. It's great to have goals and go for new PRs but don't forget, this is supposed to be fun! Enjoy race day! 

Have you ever made any of these mistakes? I sure have. Did I miss anything?

Like this post? Please consider sharing.

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Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.