Ready, Set, Stretch: 7 Moves for Better Mobility & Freedom

I  know: Stretching is confusing. One minute experts tell us to stretch before we run, and the next minute research reveals that static stretching (think: touching your toes) may actually zap performance. What's a runner to do? 

For one moment, let's ignore all of the scientific squabbling over the supposed pros and cons of stretching. Instead, let's just take a moment and share what we know for sure: Regardless of age or athletic ability, stretching is an activity that can benefit anyone. 

Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.

Stretching can help reduce muscle tension and assist in raising energy levels by increasing blood flow to the muscles. Moreover, there's the added benefits that come from the positive meditative effect that can result from stretching. The calm and quiet that comes with just a few moments of stretching can help clear your mind and focus on the proper form needed for your workout. 

So whether you're an active stretcher, looking ways to increase your range of motion during a run, or you just want to feel better, here are seven moves that will change the way you move and feel. 

You can do these 7 dynamic stretches before or after a workout - or just on their own as part of your active recovery. As an added bonus, these moves take minimal time and can be done virtually anywhere. So let's get to it!

7 Moves for the World’s Greatest Stretch: 
1. Elbow to Instep A in a Lunge Position - targets the hip flexors, glutes, hamstrings, quadriceps & lateral calf.

2. Elbow to Instep B in a Lunge Position - targets deeper into the hip flexors, glutes, hamstrings, quadriceps & lateral calf.

3. External Torso Rotation with Reach in a Lunge Position - Deepens hamstring and gluteus stretch; adds shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Enhances spinal mobility.

4. Internal Torso Rotation with Reach in a Lunge Position - Deepens hamstring and gluteus stretch; shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Synchronizes thoracic spine mobility with lumbar spine stability.

5. Hip Flexor/Quadriceps Stretch A - Hip flexors, quadriceps, abdominals.

6. Hip Flexor/Quadriceps Stretch B - Deeper into abdominals, lats; adds biceps.

7. Hamstring/Calf Stretch - Hamstring and calf stretch.

Here’s a quick video demo of the entire stretch sequence.

What Is Running To You?

Too often we put running inside of a box. 

We define it solely as a form of healthy living or fitness.
We talk about running as though it's only purpose is to train our bodies.
If you listen closely, we speak of it as a form of pain that is to be endured.
A negative that will somehow, through endurance, transition into a positive.

As Christopher McDougall puts it - 
"Everything I’d been taught about running was wrong. We treat running in the modern world the same way we treat childbirth—it’s going to hurt, and requires special exercises and equipment, and the best you can hope for is to get it over with quickly with minimal damage."

And while there are days that your runs will indeed come with doses of pain, it's important to remind ourselves that more than anything else, running is about freedom. 

Indeed, running is the human body's most raw form of freedom.

It's why I love the above video from Altra featuring Mariane Uehara. Yes, it's an ad for the Altra One² Performance Running Shoe. But as I watched it again today, it was a stirring reminder that running doesn't conform to any limits or definitions. Running isn't even about what we may be capable of as individuals.

No... running is much more.
It allows us to push our own boundaries.
It allows us the opportunity to be present with ourselves.
It challenges and changes our comfort zones, and allows us to reach deep within ourselves to find moments of courage and bravery that we may not have known existed.

So tomorrow, when you lace up your shoes and head out the door, think less about your destination and pace. Think less about the calories being burned and the problems you're attempting to outrun. 

Instead, just run. Embrace the moment. Embrace the space you are in. 
Run and enjoy the moments of freedom that follow. 

5 Tips for Smart and Safe Winter Running

November marks the season of change – changing weather, changing light conditions and ever changing training schedules. As a runner, it's as important as ever to make sure that you are safe and visible out on the pavement and trail. So in honor of November being Run Safety Month, here's a list of five essential winter run tips (and a few gear suggestions) that will help keep you running smart and safe all season. 

Be Bright and Visible: It’s winter. That means less light and a lot more dark. Scarcity of sunlight doesn’t have to stop you from running, but it does mean that you need to take certain precautions to stay safe. Being seen is the first step to running in the dark safely. Running with high-visibility apparel and accessories can make all the difference. The High-Visibility Line from New Balance is a perfect starting point. From the High-Visibility Beacon Jacket featuring three levels of visibility details, to the Impact Tights, this apparel line-up ensures that you’ll be bright and visible from head to toe.  

Be Smart, Alert and Aware: Admittedly, your gumption and willingness to continue tackling mileage despite the elements that stand before you is admirable. However, as you do so, run in a group or with a partner whenever possible. There is safety in numbers, and cars will more easily see a group of reflective runners. Not a group running person? Make sure that you that you practice these important tips so you can safely enjoy your solitary strolls. 

Running with Identification: Always wear an ID, and bring a cell phone in case of emergency. Running with an identification bracelet like RoadID offers a smart way to communicate emergency contacts and information about severe allergies or other chronic conditions. Leave a note at home with the route you are taking or consider using a free phone application such as Glypmse which allows your family and friends to track where you are on the run. 

Get a Grip: For those who refuse to spend their winter indoors on the dreadmill, it’s important that Mother Nature remains a small inconvenience, not a month long injury from taking a dive on the pavement. Products like Goat Head Sole Spikes™ or a lightweight crampon such as the FreeSteps6 from Hillsound easily enhance your favorite training shoe by adding traction to tackle snow packed trails or icy city pavements without sacrificing the comfort and stability of your favorite training shoe. 

By utilizing high-quality stainless steel chains and spikes,the redesigned FreeSteps6 offers durable, ultra-light traction performance to those needing a simple anti-slip aid during the cold winter days. For those seeking a more customized approach that reflects both running style and local terrain, the carefully designed Sole Spikes™ screw directly into the soles of your shoe to provide the traction you need. If you decide to remove the spikes later, the small gauge of the tip means that the impact to the sole isn’t much more than if you stepped on a goat head thorn. 

Stay Hydrated: With no visible evidence that you are sweating, it’s easy to forget about hydration when you’re running on colder days. Cold air also has a drying effect, which can increase the risk of dehydration. So be sure to carry hydration with you on runs that go longer than an hour. Take time to drink fluids before, during, and after your run. 

Bottom Line… 
 Running in cold weather can help shake those winter blues, boost your energy level, and keep you fit and healthy. Run safe and run smart this winter and don’t forget to be flexible about your training. Old Man Winter can be fickle and unpredictable. Don’t push it. Sometimes waiting a day to get in your workout can be the difference between a season of consistent and healthy training and a slew of injuries that lasts until spring.

5 Water Filters For Life On The Go

Approximately 70 percent of the Earth’s surface is covered by water.  Unfortunately only 2.5 percent of it is fresh. Even then, just one percent of our freshwater is easily accessible, with much of it trapped in glaciers and snowfields. For those who regularly venture away from a reliable water source, particularly in dry and arid climates, this can pose a serious problem because water isn’t a convenience, it’s a necessity.

Water Treatment for the Trail

Whether you’re heading out for a simple trail run or making an extended trek into the back country, ensuring that you have the proper tools at your disposal - particularly when it comes to water filtration - will save you, or someone you know from a potentially dire situation. Yet, to carry sufficient clean water while on the trail has always been a weighty problem.

First on the market were the easily portable water filtration tablets – but choking down iodine flavored water always felt more like a punishment than solution. As technology advanced other purification methods were introduced, and while these iodine alternatives worked efficiently, they often demanded valuable space, time and weight. Today, the methods for ensuring you have clean water to drink in the backcountry are lighter, faster, and easier than ever before.

With a multitude of effective strategies and treatment options available, there is never an excuse to hit the trail without a treatment option on hand. Yet the extensive number of choices available can also make picking the right solution difficult. As such, I have composed a list of five water treatment options that I personally use and rely upon in the field. Each of these options transform random water sources into thirst-quenching satisfaction. Even better, they won't weigh you down or take up valuable pack space making them a perfect option for trail runners, hikers and backpackers alike.

Vapur MicroFilter

The Vapur MicroFilter takes everything we love about the Vapur anti-bottle, and adds in a filter that crushes 99.9999% of nasty bacteria and gut-wrenching protozoa from tainted water sources. Capable of purifying up to 500 liters of water, this advanced ultra membrane is comprised of 60 meters of hollow fiber membranes packed into a singular compact casing.
While designed to pair with the anti-bottle, the MicroFilter design enables you to also use it as a stand-alone filter and drink water directly from the source. Alternatively, when paired with the anti-bottle you can squeeze water through the filter into another hydration vessel thereby providing clean water for your group. And because it’s Vapur, the bottle folds up when not in use so you can tuck it away into your pack, saving weight and space.

GEIGERRIG In-Line Crypto Filter

Several years ago, GEIGERRIG ushered a literal paradigm shift into the world of personal hydration systems. After a 15 year drought in design and technical advancements, GEIGERRIG emerged from the wilderness with a pressurized hydration reservoir that has changed the way people hydrate during active outdoor pursuits.
This pressurized hydration system offers an array of benefits, one of which is the ability to pair it with a convenient in-line plug-and-play filter thereby allowing your hydration pack to provide protection from waterborne bacteria. Simply fill your hydration bladder from virtually any available water source. The pressurized system pushes the untreated water through GEIGERRIG’s  5.5" x 1" water filter providing on-the-go access to natural fresh water. Capable of filtering 50 gallons of water, this 1.5 oz water filter adds a new level of convenience and safety to day hikes or multi-week backpacking treks.

Potable Aqua PURE Electrolytic Water Purifier

The PURE Electrolytic system takes a different approach to water purification. Using a simple brine (salt + water) solution, the PA PURE device produces a powerful mixed oxidant disinfectant capable of purifying even the dirtiest of water. Unlike UV light, which requires pre-filtration to guarantee inactivation of all microbes in very cloudy water, PA Pure mixed oxidants can inactivate microorganisms in all types of water with no pre-filtration.
Fill the reaction chamber with your brine solution, select the volume of water you wish to purify, then push the activation button which begins the process of creating a mixed oxidant disinfectant solution. When the solution is done, add it to your water and wait the specified amount of time. Potable Aqua PURE inactivates viruses, bacteria, Giardia and Cryptosporidium killing 99.9% of all organisms that will wreak havoc on an otherwise memorable outing. The compact design, scalability and durability makes it perfectly suited for campers, hikers or anyone needing drinkable water in the great wide open.

LifeStraw & LifeStraw Go

Award-winning LifeStraw technology was originally introduced in 2005 as an emergency response tool to filter water that was typically contaminated following natural disasters. Today, LifeStraw is used in water filtration products around the world and offers two easy solutions to tainted water sources in the LifeStaw and LifeStraw Go.
Weighing a meager 2 ounces and measuring only 9 inches long, the LifeStraw personal water filter can travel anywhere making it perfect for adventures planned and unplanned. Utilizing advanced hollow fiber technology, this straw-style filter design transforms up to 264 gallons (1,000 liters) of contaminated water into safe, drinkable water. This powerful filtration captures dangerous bacteria and protozoa, exceeding EPA standards for water filtration. In other words, LifeStraw just made that alpine lake your own personal sippy cup.
Incorporating the same LifeStraw technology into a refillable water bottle, the LifeStraw Go takes all the work out of cleaning water so you can spend more time on the move. Simply scoop water from the available water source screw the lid on, and sip safe, clean water through the mouthpiece. Just like the LifeStaw, the LifeStraw Go eliminates all of the dangerous bacteria so you can hydrate with peace of mind. A perfect option for life on the trail, or travel abroad, the LifeStraw and LifeStraw Go are also the filtration options that come with us on every stand up paddle boarding session.

Platypus GravityWorks

Whether you’re hitting the trail with a large group, or heading into the backcountry for a quick weekender, GravityWorks™ traps everything a pump model does, but handles larger volumes of water. Available in a 2.0L and 4.0L options, our team has consistently relied upon the convenience of the 4.0L system because of its ability to deliver four liters of purified water is just 2.5 minutes - no chemicals, batteries or moving parts required.
To use the system, fill the dirty water reservoir with the cleanest water available, zip seal the bag closed and then let gravity filter the water for you. All GravityWorks filters meet EPA & NSF guidelines for the removal of Bacteria and Protozoa, including Giardia, Cryptosporidium, E.coli, Salmonella and Cholera. The lightweight bags are not only easy to use, but pack up small and go virtually unnoticed in your pack. This is one product that has dramatically impacted our group backpacking adventures for the better.

Final Thoughts…

By no means is this an exhaustive list of water treatment options. Nor is it an all-inclusive list of the filtration and purification devices that our team has used in the field. From from gravity filters to UV light, even silver membrane filter technology, there is no shortage of products available. Which method or product you choose depends partly on personal preference and partly on your specific field needs.

That being said, the five water treatment options listed above have rightfully earned a place in my packs for every adventure, on every trail, every time, without exception. They are fast, effective and reliable ensuring that no matter where you wander, you will always have quick access to safe, clean water in the field.

*Cross Posted at Gumption Gear Review

Tips for Running in the Summer Heat

Northern California is currently escaping the grasp of a lingering heat wave which has seen record temperatures consistently hovering around 108 degrees. There’s no doubt that the heat can suck the life out of you quickly and leave you lifeless for days afterward. And when you add in humidity to the mix, it gets even more difficult.

Whether you’re training for a marathon or a 10k, your training schedule doesn’t halt for extreme heat. If you can't beat the heat you might as well embrace it, and that means having a plan of attack for your training schedule. Following are some tips to help you train smart and safe in the heat this summer.


RUN AT COOLER TIMES
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest.  Although the humidity can be higher in the early morning, the temperatures are lower without the heat of the sun.  If you have to train mid-day, pick shaded routes and trails, and lower the intensity of your run.  Make sure that you take a few moments to check the temps and the heat index before you head out. On excessive heat days, take your workout indoors to a track or treadmill. You may loathe the dreadmill, but you’ll end up getting in a higher quality workout and avoid the dangers of training in the extreme heat.

ACCLIMATE AND ADAPT
Manage your expectations and ease into hot weather running. According to Dr.Cedric X. Bryant, chief science officer of the American Council on Exercise, it takes most healthy people 10 to 14 days to fully acclimate to exercising in the heat. To achieve that you need to be exercising in heat. The heat-acclimated individual will sweat sooner and that sweat will be more dilute, Bryant said. There will be a lower risk for dehydration and a reduction in the heat gained through exercise that will help maintain a lower core temperature and heart rate response. While acclimating to the physiological demands of the heat, be sure to tone down your workout and decrease your normal running distance to more comfortable distances.

MAP IT OUT
This is one idea I've really enjoyed.  Set up a short loop or out-and-back course.  In reality, this is something that most of us do on our normal runs, but for hot days there's a twist.  Make sure you map out your course along a shaded trail, road, or path that takes you no longer than 30-45 minutes to complete. Prior to your run, bring along a run partner and stow a treasure chest of goodies to keep you cool and happy. Stash ice water, sports drink, dry towel, wet hand towel, sunscreen, etc in the chest. This not only breaks up the distance mentally and physically, but it gives you something to look forward to and allows you to cool yourself regularly. Moreover, it reduces the weight you'll have to carry in fluids and fuel—lowering the energy demands on your body.

SLOW IT DOWN
We generate heat during exercise and the human body is not particularly efficient in this respect--seventy-five percent of our expended energy is turned into heat. Thus, the faster and longer we run, the higher the heat load placed on our body. If you have a longer run planned, start off slower than your normal pace. Your body will stay cooler longer and you will be able to run a greater distance before your body heat reaches its threshold. Once it reaches its threshold, you will slow down considerably anyways, so you might as well take it slow. During the last part of your run, you can pick up the pace. Don't be afraid to bring it down to a walk in order to allow your heart rate to slow down progressively. You can start running again after a few minutes.

CHOOSE CLOTHING CAREFULLY
Wear light-colored, loose fitting clothing to deflect the sun's rays and allow your body to cool itself. Experiment with your apparel based on your climate.  Rather than wearing less clothing and exposing yourself to the sun, try the method runners in the Badwater 135-mile ultramarathon desert race use - wear white long sleeve wicking apparel for sun protection and breathability.  Today brands New Balance and Saucony offer apparel that actually helps cool you down when it interacts with perspiration.  The New Balance ICE line is one that I integrate into my own training on hot days.  And don't forget the visor which allows the heat to rise from your head while blocking the sun from your face.

HYDRATE HYDRATE HYDRATE
Hydration is one of the most important aspects of running, regardless of what season it is. In the summer heat however, staying properly hydrated is crucial. Drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes. During longer workouts, some of your fluid intake should include a sports drink (ie Gatorade).  Another valuable tool is hydration tablets or powders which also help replace vital electrolytes.  The benefit of the tablets and power is that they allow you to add mild flavor and nutrients to your hydration routine without being overwhelmed with the sweetness often associated with sports drinks.

At the end of the day, everyone has their own hydration rates and they vary based on the climate, your body, fitness and many other variables. When you feel the thirst monster kicking in, ‘obey your thirst’ and drink when your mouth is dry and you feel the need to drink.

LISTEN TO YOUR BODY
Regardless of your fitness level or your strength as a runner, summer heat is not something to be underrated. Training in extreme heat can be dangerous if you don't take the proper precautions - and sometimes even when you do.  Listen to your body and be aware of the signs and symptoms of heat-related illnesses. Your body cools itself by sweating but as the heat and humidity increase, your body core temperature rises as does the risk for heat-related illness. If you are out running and you start to feel any ill effects of the heat (ie dizziness and nausea) find shade, take in electrolytes, and elevate your legs. 

BENEFITS
Properly preparing to run and train in the heat will not only keep you safe during the summer heat, but it will pay dividends for you down the road as well. A study was recently published by the University of Oregon into the athletic benefits of training in hot weather conditions. Specifically, they found that:

Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump more blood to muscles, organs and the skin as needed.

Interestingly, they found that this hot-weather training had improved the performance of the test group in cold weather conditions by as much as 7% for both the cyclists and runners.  So by properly preparing for your summer runs, and taking care of your body, you'll actually be better prepared for your races when the mercury starts to drop.

Are Your Dreams Too Small?

Sir Francis Drake was the most renowned seaman of the Elizabethan Age. His exploits were legendary, making him a hero to the English. He also carried out the second circumnavigation of the world, from 1577 to 1580.

During the course of my daily readings, I came across the following prayer which has been  attributed to Sir Francis Drake, and commonly known as Drake's Prayer:
“Disturb us, Lord, 
When we are too well pleased with ourselves, 
When our dreams have come true because we have 
dreamed too little, 
When we arrived safely 
Because we sailed too close to the shore. 
Disturb us, Lord, when 
With the abundance of things we possess 
We have lost our thirst 
For the waters of life; 
Having fallen in love with life, 
We have ceased to dream of eternity 
And in our efforts to build a new earth, 
We have allowed our vision 
Of the new Heaven to dim. 
Disturb us, Lord, to dare more boldly, 
To venture on wider seas 
Where storms will show your mastery; 
Where losing sight of land, We shall find the stars. 
We ask You to push back 
The horizons of our hopes; 
And to push into the future In strength, courage, hope, and love.”

Scholars can debate whether or not any of this prayer was actually written or prayed by Drake himself.  While he would certainly have understood its sentiment, in the end it matters little if the words were his or not.

Whether you're a renowned seaman, who finds his purpose in the open waters, or a runner who finds fulfillment on the trail, have you allowed yourself to become complacent?  Have your dreams become too small?

What are you goals? Your ambitions?  Have you allowed yourself to become too comfortable?

The discovery of Drake's Prayer has served as a reminder to re-examine myself and my goals.  To make sure that time is taken each day to reflect.  To write down my thoughts and ambitions.  To mark lessons learned from each day, and each experience.      

We have all heard the saying: “A ship in the harbour is safe, but that’s not what ships are built for.” Food, shelter, and warmth are not enough on their own. In order to flourish, we need a dream – a sense of purpose. A dream come true is, by definition, not a dream any more. And when our dreams come true, we need to dream new dreams.  We need to challenge ourselves to imagine new worlds, and new horizons.

Of course, to reach new horizons, we must first understand where we are, and then set to the task of stretching beyond our own comfort zone. 

Altra's New Television Spot Will Inspire You to Run Without Limits

Limits. Where do they come from? Who decided we need them?

Thankfully, at Altra they don't believe in limits, or telling runners they "can't" or "it's not possible". That's why they created a shoe that has a FootShape™ toe box and Zero Drop technology, so that runners could say goodbye to limits too.

Check out Altra's new national television spot... I promise it's going to make you want to lace up... get out... and crush some trail.

Push Yourself Beyond What's Comfortable

“If you only do what you know you can do- you never do very much.” - Tom Krause

You will not get better by doing what you always do. You have to use your personal initiative to go outside your comfort zone in your pursuit of success. If you want to grow, you must push yourself beyond what's comfortable.

 

The video Way Back Home is the incredible clip from rider Danny MacAskill.  It follows him on a journey from Edinburgh back to his hometown Dunvegan, in the Isle of Skye.

 

While the video is now a few years old, it remains a constant reminder of the beauty that comes from pushing your limits and challenging your own comfort zone.  It's a reminder of how to live a life that exists without the limits that we often place upon ourselves.

Simply put... inspirational.

Breaking Out of Your Comfort Zone

Over time, we all gather a set of constricting habits around us—ones that trap us in a zone of supposed

comfort, well below what our potential would allow us to attain. 
Pretty soon, such habits slip below the level of our consciousness, but they still determine what we think that we can and cannot do—and what we cannot even bring ourselves to try. As long as you let these habits rule you, you’ll be stuck in a rut.

The good news is that our comfort zones are not electrified fences. Although at times, they might feel like it. 

Challenge Yourself.
Push Your limits.
Extend Your Comfort Zone.

It's true that going out on a limb can be scary because it means there is a chance that you might fail. You might lose something. But you might also gain something, right?

You might gain more than you ever thought possible. Whether it's in your training routine or your work life. Don't be afraid to challenge your own status quo. You'll be surprised at what you learn.

Rethink The Way You Train: Developing A Strong and Stable Core

One of the most important areas of the body for any runner to work is the core. Whether running for fun, fitness, or to be fast, efficiency is key and having a strong core plays an important part in translating the power of the legs to propelling the entire body forward through space.

Simply put, you can't run your best without a strong core - the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.

Despite the fact that most of us know how important a strong core is, running bio-mechanics expert Michael Fredericson, Ph.D, found that about 90 percent of runners have weak abs leading to faulty running patterns. UH-OH! Having weak abs can easily translate into "running funny" with too long or too short of steps, or a pelvis that swings from side to side.

But more than the "running funny" problem, the faulty running patterns can reduce efficiency and eventually lead to injury.

Whether you’re looking to increase the focus on your core, or just avoid that “running funny” look, there’s an array of resources and routines at your disposal with just the few clicks of a button. That being said, I wanted to share one of my personal favorite routines that quickly gets you on track to a strong and stable core.

THE EXERCISE:
This 10-exercise routine designed by the University of North Carolina strength and conditioning coach Jonas Sahratian has been one of my go to favorites for the past few years. It’s designed to help you build a rock-solid core, burn fat, and improve your overall sports performance. The best part: All you need is a medicine ball to do this workout any place, any time.

Watch the embedded video and click on the hyperlink to view the entire routine. Then finish it off with the additional two moves for a great all-around workout.


Finish it off with the following:

The Superman
(Focuses on the transversus abdominis (deep abs) and erector spinae (lower back) Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

Russian Push-up
Full body focus while increasing flexibility in your hamstrings, back, and shoulders. Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V. Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling. Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor. Reverse the move, bringing your hips back toward the ceiling.

Share Your Thoughts
What are some of your favorite exercises for improving your run?

Rethink Your Response to Injury

Running is a sport of passion; why else would we torture our bodies with miles of punishment day after day? As mindful runners, we can take all the proper precautions to make sure that we’ll never have to worry about hurting ourselves.

Of course, utilizing the right gear goes a long way in helping prevent injury. Wearing shoes that put your foot in a natural position like Altra, allows the body to move more naturally thereby avoiding some of the harsh impact normally associated with running.

But the reality is that no one is immune to injury. The daily routine of logging lots of miles almost inevitably leads to some type of tweak or twinge that will set you back.

Running Times said it best in a recent article noting that “we are all, at all times, on a continuum between being unable to walk to running freely without pain -- the closest we can come to being "injury-free" -- yet even then we're managing defects, weaknesses, imbalances, scar tissue and the stresses of the activity itself.”

Injuries can be just as difficult mentally as they are physically. As a runner currently recovering from both a foot and hip injury, I can testify to the frustration that comes along with being hurt. Your normal routine is out the window and you can feel all the hours you put into training slowly slipping away.

The good news: an injury doesn’t have to mean weeks of frustration and nothing-ness. In fact, the time away from running can be extremely productive. Use the following tips to stay positive during an injury and make progress with your fitness level despite being off the pavement.

Set Goals & Prioritize
Most of us set goals for improving their times or winning events. However, when injuries strike, all of those goals for which we were striving change. As an athlete, you are used to working towards accomplishing something, so it’s important to channel that drive into your rehab. It’s important to recognize that with injury, small changes are big deals. Rather than paying attention solely to the end goal, stay positive by pushing yourself to get a little bit better each day. This constant progress will help to elevate your mood and keep you positive during recovery.
 *For more serious injuries, talk to your surgeon and physical therapist about what the rehabilitation process is like and them educate you on milestones you are likely to experience throughout the recovery as well as obstacles you might face. 

Embrace the Moment, Refocus Your Plan 
You had some big goals when you started your training regimine, and now is the right time to reassess them and make adjustments. Stop and take inventory of where you are and where you are headed. Try to embrace your time off from running and realize that rest is an extremely important part of your recovery process. The first day of your injury also marks the first day on the road to recovery. Keep focused on the bigger picture, and adjust your goals accordingly.

Cross-train Instead of Running
While you're resting your injury, cross-training is one way you can help maintain your fitness (as long as your physician gives you the okay). Most of us can continue to cross-train in the pool through even the worst running injuries. Cycling, cross-country skiing, and riding an elliptical also offer alternative ways to keep the cardiovascular system primed during this period of forced rest. The continued activity delivers oxygen and nutrients that aid your body in repairing itself. All this helps keep us in a healthy routine and speeds up our transition time to normal running once we're cleared for activity.

Heal Stronger 
Many times an injury will provide an insight that you may have previously overlooked. A runner that ends up tearing a muscle may determine that the muscle was tight and weak. A once a week yoga class and some specific strengthening exercises could make that muscle far stronger and more flexible then it had ever been and increase your proficiency.

Use the opportunity as a mental break to rejuvenate your mind and body. Rather than lying on the couch waiting to attack the roads again, continue with your usual workout schedule but emphasize aspects that are often neglected like foam rolling, stretching, and strength training. Provided these activities don’t aggravate your injury, they can offer the perfect distraction while also improving your fitness for when you’re ready to get back at it.

Slow Down 
This is a vital tip that not enough runners adhere to. If your injury is temporary, allow yourself enough time to heal properly. If you're over anxious to get back to the pavement or trail, and rush the healing process, then you may set yourself up for another, more serious injury which may cost you even more time. Rushing the healing process so that you can get back a week or two earlier is “penny wise, pound foolish.” That is, you might get back a few days earlier, but because you didn’t wait those extra days to heal properly, you may end up developing a chronic injury that could keep you out for extra weeks and even months. Remember, sometimes the fastest way of coming back is the slowest. GO SLOWER, ARRIVE SOONER!

STAY POSITIVE 
A positive outlook—as hard as that may be to summon—may be your greatest weapon. Research reports that athletes who use positive self-talk and set goals for their rehab experience 'exceptional recovery.' So if injury befalls you and anger sets in, go ahead and be angry for a few days, but then start looking forward. Set rehab goals so you can celebrate small successes. Remember that you're goal is not just to recover, but to heal stronger both mentally and physically.

In the End 
True, dealing with an injury can be a very stressful experience, but in the end, by choosing to view the injury as another challenge to overcome, you can return a stronger competitor. Be realistic in your goals and expectations and take the necessary recovery time.  Once recovered, you'll not only hit the pavement with renewed vigor and passion, but you'll have learned a great deal about yourself and your sport along the way.

Rethink Your Limits

Too often we get stuck in a hamster wheel of habit. We do things that aren’t good for us, remain where we shouldn’t and put ourselves through voluntary suffering all in the name of comfort. We don’t know these things are damaging, because unfortunately, too often, it’s become normal to us.

The truth is we often avoid the ‘hard things’ because they are the easiest things to avoid. To excuse away. To pretend like they don’t apply to you. But we all need to step out of our comfort zone.

We need to do the things that no one else is doing. The things that scare you. The things that make you wonder how much longer you can hold on. Those are the things that define you. Those are the things that make the difference between living a life of mediocrity or outrageous success.

Charles de Gaulle once said the following, “A man of character finds a special attractiveness in difficulty, since it is only by coming to grips with difficulty that he can realize his potentialities.”

I came across a post the other day that was a stark reminder about why we need to do ‘hard things’. It was a reminder that the simple truth about how ordinary people accomplish outrageous feats of success is that they do the hard things that smarter, wealthier, more qualified people don’t have the courage — or desperation — to do.

Taken from this post, following is a list of 19 “Hard Things” that we should all do everyday:
•You have to make the call you’re afraid to make.
•You have to get up earlier than you want to get up.
•You have to give more than you get in return right away.
•You have to care more about others than they care about you.
•You have to fight when you are already injured, bloody, and sore.
•You have to feel unsure and insecure when playing it safe seems smarter.
•You have to lead when no one else is following you yet.
•You have to invest in yourself even though no one else is.
•You have to look like a fool while you’re looking for answers you don’t have.
•You have to grind out the details when it’s easier to shrug them off.
•You have to deliver results when making excuses is an option.
•You have to search for your own explanations even when you’re told to accept the “facts”.
•You have to be willing to make mistakes and look like an idiot.
•You have try and fail and try again.
•You have to run faster even though you’re out of breath.
•You have to be kind to people who have been cruel to you.
•You have to meet deadlines that are unreasonable and deliver results that are unparalleled.
•You have to be accountable for your actions even when things go wrong.
•You have to keep moving towards where you want to be no matter what’s in front of you.

Keep pushing your boundaries. Keep challenging yourself and don’t give up on your goals or dreams. Rethink the way you live your daily life. Rethink the way you train. Rethink your limits.

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.