Mix Up Your Running Routine

As readers of this site know, I’ve made no secret of the fact that I’m much more dolphin than gazelle.  As such, there are still those moments when the thought of a 30 or 50 mile training week leave me flinching at the lengthy distance that lies ahead.

And I’m not alone.  There are rookie and veteran runners alike, hitting the pavement obsessively piling on the mileage.  For some, the result can be the curse of the running life, over-use injuries, a never-ending epidemic among pavement (and trail) pounders everywhere.  Or maybe the monotony of mile after mile starts to take away the joy you once experienced at the start of your running journey.

Whether you’re a recreational runner training for first marathons or a veteran runner eager to stay active, it is possible to maximize your body’s potential without running it into the ground. Mixing up your training regime gives you new challenges to overcome and helps to strengthen all those other muscles in your body.

Perhaps even more important is the simple fact of variety. Psychologically, the monotony of a relentless training program in a single sport can be draining. Some runners become such a slave to their running schedule that their favorite sport begins to seem more like work than the fun it's supposed to be.

Cross-training can break things up and add some spice to your routine.  Mixing up your routine offers more than just a little new spice to your regimen.  This article in Runners World lists eight specific benefits of cross-training that are well worth checking out. 

Knowing I had a long week of heavy mileage ahead this week, I took the opportunity to head into the Sierra Nevada and summit Tells Peak.  The 10 mile journey still offered my body the mileage I needed, but more importantly, the change of scenery was as refreshing mentally as it was physically.  Add in the fact that the journey gave me some altitude training, and there’s no doubt that for my personal training routine, the endeavor was a huge win.

But clearly hiking isn't your only option.  As for other alternatives to running, many trainers and coaches recommend strength training or pilates, either after a run or on a cross-training day. Swimming is one of the best cross-training options as it provides cardiovascular benefits without impact. Not a great swimmer?  Runners can still jump in the pool and do laps using a kickboard to improve ankle flexibility and still strengthening legs.

In the end, runners are as distinctive as their own thumbprints.  So take time to explore what cross-training options are right for you, and what balance works the best for your routine.  Be sure to keep your core run training intense and concentrated.

If you you're replacing two or three days of running with cross-training remember that it makes your high intensity sessions all the more important.  Mix in speed days as well as hill work and a long run on.  Not only will your body benefit, but you might just find yourself knocking out a few new personal bests!

Pushing Past A Bad Run: Advice from the Altra Ambassador Team

Whether you're running for fitness, weight loss, training for that first half marathon, or other reasons, we all have runs when we just don't feel great.  

Muscles don't cooperate.  You feel stiff and sore.  Your rhythm and stride is off.  Your energy is gone.  The mental images of graceful footfalls are replaced with a heavy trudging as you end up simply going through the motions, counting down the seconds and steps until the run is over.  It's just a bad run day.

While it's tough to get through those types of runs, it's sometimes even harder to deal with the disappointment and frustration you may feel after the run is over.  A bad run may even raise suspicions of doubt about your conditioning, or even worse, raise doubts about your capabilities.  You may even start to dread facing the next workout fearing yet another "bad day". 

The good news is that suffering through a difficult run is something every runner has dealt with.  So I checked in with my fellow Ambassadors and compiled some of their advice on how to push past a bad run and get back on track: 

Ponder, Don’t Dwell: When you have a bad run, it's helpful to understand why it happened. Just remember that there is a difference between analyzing your run and dwelling on the performance.  Think it through. Are you weary from over training?  Did you eat and hydrate properly? Are you getting enough sleep? Is your equipment hampering your performance (it's amazing what a new pair of socks can do). Figuring out the reason behind your bad run can help you avoid a repeat experience and can also help you make necessary adjustments to your training. 

Cleanse the Palette: After a bad run, don’t be afraid to mix things up. Make your next workout something different.  Jump in the pool for a swim, go for a bike ride, hit the erg, or hit the gym for a weight session to like a swim, get on the erg, go for a bike ride or do a massive weights session to "cleanse the palette". 

Stay the Course: Let it go. Sometimes you get the bear and sometimes the bear gets you. Remember, bad runs are usually fairly rare, so don't assume that you'll feel the same way the next time you run. Stay the course and remember that your next great run is right around the corner. 

Recognize and Adjust: You know a bad run when it kicks in.  When it happens, change the focus of your run efforts.  Ignore the watch, slow down and focus on proper form and technique. Sometimes simply adjusting the focus of your run can change your mental and emotional state of being and turn a bad run into a successful training session. 

Comparisons: Altra Ambassador Jennifer Nolan recalled a moment from her early run career when she was frustrated with how long it was taking to get faster.  The problem was compounded when her training group consisted of world-class athletes (ie Kona triathletes, Boston Marathon competitors). The advice given to her from the run 'leader: Don't make the mistake of comparing yourself to the wrong people.  Every runner is different, and every run is a new experience. 

Write about it: It may seem like writing about your terrible run will only prolong the agony, but expressing your thoughts about it in your training journal or blog can help you work through it. Having a record of what you think went wrong will also help you prevent you from making the same mistake in the future. 

Goal Check: Make sure that you have set goals that have nothing to do with time.  While hunting down a new PR is a worthy goal, it’s equally as important to strive for accomplishments that can be checked off even when things are not going as planned. 

Find a Run Buddy: if you can train and race together, great, but sometimes it's even just nice to have someone to talk to. Chances are, you're not the first (or 5,000th) person to go through what you're going through. You have to start somewhere- not every race will be a PR. Make it a point to walk or run one race every year with someone who needs a little extra motivation or attention. The gains you help them make feel so much better than any PR ever could "pay it forward" to a fellow runner and the running community. Inspire someone. 

Attitude Check: Above all, remain confident.  A poor missed run does not ruin the goal you are tracking towards. Most likely you are training for several weeks for your running, do not let one bad day ruin the rest of the training plan. As Carlos Castaneda once said, "we either make ourselves miserable, or we make ourselves strong.  The amount of work is the same." 

Remember, bad days are not permanent. They are a flash in the pan, a blip on the radar in your overall training efforts.  Consider them the perfect opportunity to find out what you focus on, how you think and what you say to yourself to get through it.  If you can learn from the outing, then you've just turned your bad run into a "learning run". Don't sit on the sidelines too long.  Get back out there and take on the road, your next great run is right around the corner! 

*A special thanks to my fellow Altra Ambassadors Scott Patnode, Colleen Chandler Rue, Roberts JM, Matt Hester, Ann Mooney and Jennifer Nolan for their thoughts, insights and advice on this post.  

Tackle the Trail, Rejuvenate the Run

Maybe that treadmill has made you start to sympathize a little too much with your kids pet hamster.  Maybe you’ve simply become physically and emotionally weary from running your usual circular route, dodging the same old cars, buses and heckling children.  Perhaps you’re just looking for a way to breathe new life into your old running routine. 

The truth is that for both new and experienced runners, trail running offers a number of benefits that can help you enjoy your running more, protect yourself from injuries, and even improve your race times on the roads and on the track.  With the warm weather finally arriving it’s the perfect time to consider mixing in some trail running to your routine.  Along those lines, here’s some food for thought.

Benefit Your Health...

Unlike road running, which due to the repetitive pounding can cause overuse injuries, running on the trails will improve your strength, balance and stamina.  Moreover, trail running surfaces are much softer than the asphalt or concrete you'll be pounding when knocking out miles around town. Softer surfaces mean fewer injuries, not only due to lower impact forces, but also because you'll build more strength in the muscles that help stabilize your lower legs. The result?  You become less injury prone. No path is the same, as they are often uneven, scattered with tree roots and rocks, and perhaps a few creeks and puddles to test your hurdling ability.

Improving Your Technique...

Studies show that running on uneven terrain causes you to take shorter, quicker strides and land more on the forefoot than the heel. These adjustments are helpful when you're running on any surface. Shorter strides, a faster stride rate and mid-foot landing requires less energy and allows for faster acceleration than heel-toe running with longer strides.

Breathe Easy...

Just as important as the physical benefits, trail running can help to relax and rejuvenate the mind and body as well.   Whether you’re running on a local fire trail or weaving through a thick blanket of trees, running on the trail certainly beats pounding the pavement around the concrete jungle.  Additionally, when you’re running the trails, there’s less stress about your time and pace.  This allows you to enjoy your run, which is a major component in maintaining consistency in your training over time.  You may also find that the solitude of your surroundings mixed with the diversity of the terrain also lets you tune into your body and form... rather than just getting through your run, you become one with the run. 

Set a New PR...

Concerned with improving your times?  Looking to set a new PR?  Then giddy-up my friend because trail running can actually help make you faster. Most trail running involves hills and lots of them. Running uphill makes you stronger, it’s actually the most efficient form of strength training for runners since it uses all the muscles you activate when running on flat surfaces, but builds greater strength due to the increased resistance.

Getting off the roads and on to the trails is one of the best things you can do for your running. Whether you`re aiming to enjoy your running more, build your strength or run faster times, trail running can be an enjoyable and relaxing addition to your running program.

Where do you start?

First thing’s first.  If you're hitting the trail, you are going to need a pair of shoes that are ready to let your body run efficiently and naturally while gobbling up serious terrain.  As an Altra Ambassador I’m proud to suggest the Lone Peak, Lone Peak 1.5 and the Superior from Altra Zero Drop footwear.  As with all shoes in the Altra line-up, these three trail minded kicks feature a natural foot-shaped design that provides for maximum foot relaxation and speed, while the Zero Drop™ platform gives you stabilization and better form.

Most running shoes are built on a 2-to-1 heel-to-toe ratio (twice as thick in the heel as the forefoot). Zero Drop footwear by Altra has been built on a 1-to-1 ratio meaning that the heel and forefoot are the same heights off the ground just as Mother Nature intended.  Once you try them on and experience the difference of fit and feel, you’ll wonder why every shoe isn't designed to follow the natural contours of your feet.

Now that you've found the perfect trail shoe, it’s time to take a look at a map to see what green spaces are near you. You don’t need to be located at the doorstep of Yosemite or the Grand Canyon to get in some work on the trail.  Take a look around your city, even your neighborhood.  Look for canal paths, woodlands, a hill or a park - and you’ll be almost certain to find a path leading you to an all new runners high!

Stay the Course

There's no doubt that we'd love every training session, every workout, every run to go perfectly.  The reality however, is that it doesn't always happen. Our best intentions for a powerful or focused workout, can be foiled by a body that's not properly fueled, weather, sick family members or a million other things that can throw you off physically, emotionally or mentally. 

Earlier this week, mid-way through a long training run, I suffered one of these moments.  The day was crystal clear, my pace was spot on, and the trail lay wide open before me.  Then half way into the run, it happened.  My body simply slumped.  My energy levels drained, and before I knew it, my run transformed into a walk as I attempted to figure out what had happened.  As the  energy levels dropped, I felt the motivation start to slip and frustration settle in.

Eventually, I recovered and was able to finish up the run.  But the frustration had wedged its way into my mind, and what started out as a beautiful day on the trail ended in disappointment as I felt like I had shortchanged my routine.

The reality is that we all suffer moments like this.  Small set-backs and frustrations can derail our efforts and hurt our focus.  That's why it's important to remember that there's always an unexpected variable that can throw a wrench in your routine.  What matters is how you respond, how you push through the frustration.  It's the choices after the frustration that have the biggest impact on our goals and ambitions.

Success is buried on the other side of frustration.  It's that frustration which presents an opportunity to take take the necessary actions that will eventually support you in achieving your goals.  You get through this roadblock by plowing through frustration, taking each setback as feedback that you can learn from and push ahead. 

As Coach John Thompson Jr. once said, "Stay the course. Trust the course. Don't forget what you're doing."

Altra Footwear and the Freedom of the Run

Confession time: I'm not a runner by nature.  I'm more fish than gazelle, more porpoise than cheetah.  Traditionally, I've always been far more comfortable in large bodies of chlorinated water than I have been on any track or run course.

Granted, running has always been part of my training regimen, and I always used it as a component of my cardio routines.  Yet the reality was that every time I tried to embark upon a lengthy run program, my body would tap out a few weeks in.  Without fail, my knees and lower back would succumb to increased pressure and pain.  The shin splits would kick in, and the distance running would come to a crashing halt.  

I wasn't built for running.  My knees weren't built for long miles across the asphalt.  My long lenky frame was better suited for a life of almost any athletic endeavor outside of running.  At least that's what I told myself.

Then, two years ago, I stumbled upon ALTRA Footwear and the concept of Zero Drop Footwear, and all of my preconceived notions of running melted away.  

To understand ALTRA  it helps to understand the "minimalist run movement" that has firmly grabbed hold of the running world.  At the crux of the movement is the notion that the foot can do a better job at self-stabilizing and balancing the weight of the body when it can move freely and is allowed more, relatively unencumbered, natural contact with the ground than when it’s in a shoe that is thickly cushioned or overly correcting by design.

Unlike traditional overbuilt running shoes, the "zero drop" footwear by ALTRA is built on a 1-to-1 ratio meaning that the heel and forefoot are the same heights off the ground.  This encourages a more natural stride allowing the runner to land on the midfoot or forefoot -- the way Mother Nature originally intended.  Their shoes do this all while offering cushioning and protection.

In my own experience, the results have been dramatic.  Gone are the days of suffering through shin splits, weary knees and a tight lower back.  Gone are the short mile runs followed by long sessions of ice packs.  The pain and frustration of running has been replaced with new goals, new challenges, and a passion for the running experience.     

And this is why I'm honored to be an ALTRA Ambassador for 2013.  I believe that the ALTRA family is fostering a revolution of better running techniques through a line-up of footwear  that mimics the natural shape and heel-to-toe ratio of the foot thereby allowing the body to run more naturally, more efficiently.  It's a revolution that's changing the way people everywhere view the running experience, and it's a revolution I look forward to sharing in the year to come. 

New Year... New Goals

“Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover." - Mark Twain

Every year, the sun sets on the old year, heralding the dawn of a new morning, new year, new era, and new life.  As 2013 is still young, it's a tremendous opportunity to make resolutions that put us in a position to take charge of our life and conquer new challenges.

As a competitive athlete and outdoor enthusiast, I'm consistently pursuing new challenges and seeking new ways to push my own personal limits in the outdoor arena. Which is why I'm excited to be part of the Altra Zero Drop Ambassador program for 2013.  Altra has recruited some amazing athletes to help represent the brand, and I'm honored to be listed alongside my fellow Ambassadors.  

Most of my life has been spent living in a more chlorinated fashion.  My college years were spent playing DI water polo in Southern California.  My love and passion for that sport presented me with incredible opportunities which included being invited to try-out for the US National Team and even play professionally in Australia.    

In recent years I've started to fulfill my desire for competition through running.  It's become a vital part of my training routine, with each passing day it becomes a more entrenched part of my life.  As a husband and father of three little tikes, I understand the trials and tribulations that come along with crafting a busy training and run schedule to fit around a family calendar complete with soccer, karate, gymnastics and everything else.  And perhaps above all else, these are some of the reasons that I'm most excited about being a part of the Altra Ambassador program.  

As a company rapidly establishing themselves as an innovative pioneer in the naturalist running movement, Altra Footwear has designed a line-up of running shoes that mimic the natural shape and heel-to-toe ratio of the foot thereby allowing the body to run more naturally, more efficiently. Altra shoes have literally changed my experience as a runner.

At this point it's important to note that I don't run because I love the feeling of running. I run because it makes me love the feeling of living. And that I do everyday, one mile at a time.  In the year ahead I look forward to sharing my experiences as an Altra Ambassador... follow along with me and we'll work together to leave our safe harbors, set new goals and conquer new challenges.