My Run Buddies.com

It was raining when I woke up this morning, so as I often do when it's raining I decided to make today an off day.  I'm not a big fan of running in the rain and definitely not interested in doing so in near freezing temperatures.  Even when ice and slipping isn't an issue - I still prefer to stay away from running when its raining outside.

Running in the rain equates to wet shoes, irritated feet and non-functioning electronics for me.  No matter how hard I try to prepare and avoid, I can't escape the squishy shoes and wet socks caused from all the puddles.  All of this leads to itchy, irritated feet and make it really hard for me to finish my run.  I've also have lost a couple of pairs of headphones due to excessive water from the rain.

In the end - as much as I love to run outside - I usually try to avoid running in the rain (especially in the winter - a light summer rain isn't so bad).  Others may disagree, but I know I won't get the same quality run in when its running out because of these irritations.  Today it's raining, so I'll take a rest day and hope that the rain doesn't carry over to tomorrow!

I've heard many people say, "I could never run a marathon!"  Yes, some runners physically are unable to run that distance, but many runners haven't given themselves enough credit and could definitely conquer 26.2 miles if they tried.  You can run a marathon - if you really want to do it.

I thought the same exact way for many years.  There was no way that I could run that far and I had no intentions of trying.  I ran 5k and 10k races and the occasional 10 - 12 mile training run, so how would I be able to run for 26.2 miles in one race?

Running a marathon isn't a prerequisite to be a runner and you can definitely be healthy and log plenty of miles without ever completing in one.  Yet, many of us are drawn to it and want to add that distance to our list of accomplishments.  I know I was one and while I often publicly told people I couldn't do it - I wondered on many runs if I had it in me.

It wasn't until I started running with others with marathons under their belts that began to believe I could finish one too.  We ran similar distances, speeds and miles each week, so why could they do it and not me?  What was holding me back?

I soon realized that I was stuck on the 26.2 miles and the end of the race.  I kept worrying about finishing and that was holding me back.  I decided to focus on the beginning of the race and what I knew - not what I didn't know.  I'd run up to 12 miles to that point, which was almost half way - so I was pretty confident I could finish the first half.  Now I only had to concentrate on the second half of the race.

Already I was feeling much better about my chances of finishing and took the first leap of faith and signed up for the Chicago Marathon in February 2010.  I now had 8 months to figure out the second half.  I decided I needed to run at least 22 miles in one run to feel comfortable making the leap to 26.2.  I figured I could run a 4 mile run under any conditions, so I set out to increase the longest distance I'd run in my life from 12 miles to 22 miles.

My game plan was to increase my long run distance by 1 mile every two weeks for the first three months and then by 1 mile once a month for the next 3 months.  This meant that I would run a 12 and 13 miler in February, 14 and 15 miler in March, 16 and 17 miler in April, 18 miler in May, 19 miler in June, 20 miler in July and 21 miler in August and 22 miler in September.  The other runs would not exceed this maximum and mean that they'd all be distances that I run before.

This approach really worked well for me and allowed me to focus most of my attention and energy running miles that I was sure I could run and not on the finish line.  I focused less on what I "couldn't" do and more I what I "could" do.  Too often we get discouraged by the big goal and don't take the opportunity to set smaller goals that we can accomplish on our way to the larger goal.  Using the above approach, I very quickly gained the confidence to run a marathon and completed my first marathon in October 2010.  All races start with the first step, so if you start there as well - you'll be much more likely to get to that last step.

The recent cold, really cold weather that we've experienced in and around Chicago the past few days has forced me inside to run on the treadmill.  Not my favorite thing to do, but when the temperature is just above or below zero Fahrenheit with the wind chill - it's a safer choice.  Running on a treadmill doesn't have to be a horrible experience and sometimes can actually be a fun workout.

I take a different approach to my running when I'm running inside and on a treadmill.  First, I take some extra time to warm up and get my lungs used to the heated air.  This is especially true if the treadmill is in a room with very little humidity.  I also look for treadmills that have some space between other machines (if I'm at a gym or public facility), so I have a little bit more room to open things up.

I rarely get on the treadmill and just run for a set amount of time.  That is way too boring for me and no music or TV will keep me up there for any really good length of time.  Instead, I chunk out 2:30 or 5 minute increments to run various speeds and inclines to add variety to the run.  This keeps me engaged with my workout and rewards me throughout vs. just at the end.  I find I run much longer, faster and harder on the treadmill using this approach.

I use different patterns of time, inclines and speed depending on the type of workout I want to get in. 

One run might be increasing the speed of the treadmill by 0.5 every 2:30 minutes from 7.0 to 10.0 and then decrease the speed by 0.5 back down to 7.0.  I'll include a 5 minute warm up and cool down, so it would take approximately 45 minutes to run this pattern. To increase the intensity, I may also increase the incline on the same interval from 3.0 up to 6.0 and back down.

Another pattern would be to alternately running 7.0 and 9.0 every 2:30 minutes for 10 minutes followed by 8.0 and 10.0 for 10 minutes.  I'll run this for 2 cycles with a 5 minute warm up and 5 minute cool down.  This run would take 50 minutes to run. Again, I can increase the intensity by changing the incline throughout the run.

Running on the treadmill doesn't have to be boring and there are definitely things you can do beside listening to music or watching TV to make it more challenging.  Play around with your workouts and try to mix it up using the approach described above.  I normally don't like to run on the treadmill at all, but there are times that its the only option and I've found this approach has really helped me to make the experience more enjoyable.

Good luck with your training and would love to hear about your treadmill workouts.  Write a comment, tweet us at @myrunbuddies or send us an email at [email protected].  Happy running!

Woke up today to single digit cold weather and opted not to run outside.  When the temperature gets this low and even lower with the wind chill - I don't believe its a good idea to brave the cold.  As much as I hate running on the treadmill or skipping a workout, I'd rather do that then risk injuring myself and possibly getting frostbite.

How cold is too cold?

We all have are own limits and depending on your level of fitness, the climate you're used to, gear you have available and your own desire will all influence at what temperature is too cold for you to run outside.  For me, it's just south of 18-20 degrees Fahrenheit (depending on how much wind I have to deal with out there).  Anything below this is too cold for me and at that temperature I usually start having problems with my toes and hands freezing up during the run.

My main concern when running in cold temperatures is to be able to stay warm, but at the same time be able to run efficiently.  The proper clothing is key and will make your running experience much better.  The tricky part about running in really cold temperatures is that you want to retain your body heat to keep you warm, but also deal with your sweat, so you're not running in wet clothes - which will get you cold real fast.  This is were proper clothing comes in. 

Clothes that wick away your sweat are best, since this will keep you dry and in turn keep you warmer.  You'll also want to layer your clothes and if it's windy - include an outer layer than can help block the wind.  Layering your clothes will allow you to adjust if you get too warm. You won't want to wear clothes that are too bulky or heavy as this will make it difficult to run and could effect your running mechanics (which could lead to injury). You'll have to balance the number of layers and types of clothing to find the right balance for you.

You also need to be careful not to include a layer that will collect your sweat, since this layer can effectively negate all of your efforts to keep warm.  I used to run with a hat that would get sweaty and then become ice.  This effectively would put an block of ice on my head, which did anything but keep me warm (I no longer run with that hat).  If you don't have the right gear and still want to get out there - I would suggest wearing light clothes that wick away your sweat first and then fill your layers out with other types of running gear.

The other thing to consider when running in the cold is how well you've adjusted yourself to those temperatures.  If you never run in the cold, chances are your lungs will burn and joints ache when you go out there.  If the temperature decreases suddenly and steeply - wait until it gets warmer before heading outside - if you haven't been running in the cold for awhile.  If you don't want to wait, make sure you start slow to give your body some time to adjust before you pick up your pace.

When it gets extremely cold, I opt to take a rest day, cross-train or log some time on the treadmill (not my favorite).  Missing a day today is better than hurting myself and negatively affecting my training for weeks.  If you do go out there and its really cold, be safe and do your best to be warm. Happy running!

If you have a cold weather running trick, we would love to hear it.  Leave us a comment, send us an email at [email protected] or Tweet us at @myrunbuddies.com.

As someone who runs a lot, I get asked often - "How do I start running?".  The answer is simple. One foot in front of the other and start moving fast enough that you're not walking.  I know - really funny! 

Seriously, joining the ranks of runners out there is very simple.  A good pair of shoes, some comfortable clothing and you can become a runner.  The barrier to entry is very low, calorie burn high, and it's a great way to exercise.

So what are people really asking about?  They want to know how to get to a point that they can run consistently, not be so out of breath, and feel like their legs aren't going to fall off.  Unfortunately, as many runners know, if you do it right - there will always be times running is going to be tough and hurt a little, but building up and being a smart runner will make it easier to stay in the sport long term.  Here's the advice I give new runners:

Get a "good" pair of running shoes.  Don't use shoes you have laying around the house, but you don't have to buy the most expensive, fanciest shoes either.  Find a pair of shoes that has the right support and comfort for you.  This will go a long way in reducing injuries.  Also be prepared to buy a new pair of shoes in 6 months to a year depending on how many miles you run.

Don't over do it!  Most runners starting out want to run really far.  There is no need to run 5 miles or more your first time out.  Run enough the first day, so you feel you'll be able to run the next day.  The key is getting out there on consecutive days - not to run 1 day and then sit out the next 3.  Set a goal for the week and then run a little each day to hit your goal.  So if you want to run 10 miles, then run 2 miles each day for 5 days to meet your goal. 

Slow down!  Not only do new runners want to run far, they also want to run fast.  There is no need to try and set personal records in your first few weeks of running (those will come - be patient).  You should try to run just fast enough that you have a little trouble talking, but still be able to hold on a conversation.  You'll probably feel you're running slower than you should, but this is okay.  Remember the goal is to be able to get out and run the next day.

Mileage or time.  Tackle one of these at first, but not both.  If you set a mileage goal, leave the watch at home and just worry about running the miles you set for yourself.  If you aren't sure how far to run, then set a time goal and just run that long - don't worry about how far you went.  I recommend new runners try to limit their runs to 10 - 15 minutes and 1 - 3 miles their first few weeks (especially if they haven't been regularly exercising up to this point).  This will give your body time to adjust and make it easier to keep running.

Stretch and then stretch again.  Getting in stretching after a run is important and will help reduce muscle pain.  The key with stretching is to work through all of your muscles and not focus on just one part of the body.  Also hold the stretch and avoid bouncing.  I'd also recommend some light stretching in the evening (if you run in the morning) or morning (if you run in the evening) to keep your muscles loose.  A second round of stretching will go a long way to helping you feel ready to run each day.

Have fun!  Running can be a lot of fun, but only if you let it be.  Find music you like, run in areas you enjoy or run with friends. Running shouldn't feel like a chore or you won't keep up with it.  The more fun you make it - the better the experience will be.  Be creative!

This is some simple advice to help you get started as a runner.  The key is to find what works for you.  Starting slow and building a good base will go a long way to helping you stay a runner for years to come.  Running is a great exercise and it's great to have you in the running community.  Good luck with your running program. Happy running!

What tips do you have for new runners?  Would love to hear from you.  Post a comment, reach out on Twitter at @myrunbuddies or send us an email at [email protected].

For many years, I really never listened to music out on a run and found it to be very distracting.  I enjoyed being alone with my thoughts and not having to worry about headphones, devices and carrying cases.  It was just easier to strap on the shoes and go.  Music wasn't something I needed and wasn't a part of my running routine.

Music is now a big part of my running routine, so what changed? 

Well, it started with getting married and having kids. Having a family meant that running wherever and whenever I wanted without anyone knowing didn't make sense anymore.  They needed to know where I was at, that I was safe and that I had a way to get help quickly if needed. 

At first, I would tell my wife where I was going and how long I should be gone, but that started to become tedious.  It was difficult to explain all of my running routes and where she could expect to find me.  To combat this, I eventually agreed to run with my mobile phone, which would allow us to communicate with each other in the event of an emergency.  I now had to run with a device, but I wouldn't have to wait around for her to realize something was wrong.

Soon the mobile phone evolved into a smart phone and with it came the ability for me to track my runs and for her to geo-locate me.  The upside was I no longer had to explain my running routes to her, since she could find me through GPS and I now had a multimedia device with me when running.  Soon I started listening to music during my runs and haven't stopped.

So that's how I went from never running with music to always running with music and how the catalyst was the need to be in communication with my family. Now that I am running with my smart phone (I have an iPhone 4S), I primarily use Pandora, but have on occasion also listened to podcasts and streaming radio.  Using these apps, I've been able to hear a lot of music and other programming that I don't own or normally get a chance to listen to.  This has made my runs so much more enjoyable.  I've also started using the Nike Plus app and plan to test out other apps in the future, so I'll let you know how that goes.

Do you listen to music when you run?  What do you use?  We would love to hear from you in the comments below, at @myrunbuddies on Twitter, or by email at [email protected].  Happy running!

The Chicago weather the past two days was awesome and both days the temperature was in the 50's.  These were perfect January days to get in some good running and enjoy not having to bundle up to stay warm.  I wasn't alone and I saw many fellow runners out there, which hasn't been the case most of this winter.  Today, I actually ran past one of my running buddies and it was great to say hi, get a quick high-five and some words of encouragement.

Seeing so many familiar faces was awesome and really added to my run today.  I really believe its one of the best benefits of being a runner is that we are a part of a great community, with great people.  Regardless if you're just starting out or been running for years, your fellow runners will always be supportive and great resources to help you.  One of the best ways to tap into the running community is to join a local running club.

I joined my local running club when I wanted to run a marathon for the first time and had no idea on how to train for one or if I really could really run for that long.  The club had a variety of runners in experience, speed, age, you name it, but they were all supportive and helped me achieve my goal of finishing 26.2.  I met some great running buddies that not only helped me train (especially on the long runs), but they also gave me tips and tricks that as a first time marathoner - I never would have known.  A quick Google search should help you locate a club or check with your local running shoe store as a lot of clubs are affiliated with them.

Even if you're not a part of a club (I'm no longer a member now that I have 3 kids and much less flexibility in my schedule to attend club events and runs) or if that's not your thing, you're still a part of the running community when you strap on your shoes and take off running.  It was great to run in warmer weather and it was even better to see so many fellow runners out there.  Hopefully, it will be the same tomorrow.  Happy running!

There are many things that motivate me to run: health, weight, energy, state of mind to name a few.  I run because I want to be healthy.  Running keeps my weight down, which helps keep my blood pressure down.  Running helps me control my asthma and breathe better.  Running helps me reduce my stress and keep a positive state of mind.  Running helps me be a better person both physically and mentally.  Running has improved my quality of life (and hopefully lengthens my life) and most importantly this helps me be a better dad for my three kids.

I'm super competitive and I like to race, but I don't run mile after mile just to get faster or go farther.  This isn't what motivates me and gets me out there running each morning.  My training schedule is designed to keep me interested in running, but may not get me my fastest time in the next 10k.  I'm fine with that, because this is what works for me and keeps me engaged and energized as a runner.

I know many runners that use their next race and a new PR to help them conquer the miles and get through the tough workouts.  That approach is fine too, because in my opinion you need to find what motivates you to be a successful runner (and success is your own definition, but I'll talk about that in another post one day).  We all have our reasons for running and it's those reasons that motivate us to keep at it. Build your workouts around this and you'll find you won't struggle with being motivated to run.

I'm often asked by people just starting out how far or fast they should run.  They want to know how to really get in to running, because they've failed in the past.  The belief is that they didn't run far enough or fast enough to be fully motivated the next time out.  As any runner knows, there is no magic distance or time that gets you excited to come out to run the next day.  The key is to understand why you want to run, embrace it and build your workouts around it.

My running really took off when I realized that I wanted to run for my health and stopped training just to get faster in races.  I enjoy running more and run more miles a week now than I've ever run in my life (including during my time on cross country and track and field teams in high school).  Finding your motivation is key and we'd love to hear what motivates you.  Let us know by leaving a comment, tweeting us at @myrunbuddies or by sending us an email at [email protected]. Happy running!

Running has been a part of my life since I was 12 and first joined the Jr. High Cross Country Team.  I've been a "runner" for 20+ years and counting and would say I definitely have a love/hate relationship with it.  Even though there are some aspects of the activity that I don't really like - I don't plan on walking away any time soon.

What do I love, hate about running?

I love the feeling I get after a great run and the number of calories I burn, but I don't love the feeling I get in my stomach when I am running hard.

I love how running helps me think through problems and clear my mind, but I hate how I sometimes can only think about stopping.

I love the feeling of being outside and seeing the world and getting to really know the terrain, but I hate having to run in the cold or snow or rain.

I love talking about running and the camaraderie of other runners, but I hate being out of breath.

I love achieving my goals and breaking a PR, but I hate the feeling I get every time I stand at a starting line of a race.

I loved the feeling of finishing the marathon and the encouragement I got along the course, but I hated the last few miles when my body hurt like never before.

I really love a lot about running and that's why I've stuck with it for so long. Running has helped me in many ways both physically and mentally - much better than cycling, weightlifting and other sports I've tried - and I plan to run as long as my body lets me.  Running isn't for everyone, but if you only run a bit or are running a lot of miles - what are the things that you love or hate about it?  Would love to hear from you. You can post here, @myrunbuddies on Twitter or email us at [email protected]

I've been coming down with a cold the past couple of days and finally this morning it hit me like a semi-truck.  I got up at my usual time and while I was a bit slower to get ready - I still got on my running clothes and headed out to run 7 miles.  I wasn't feeling too well, but I kept telling myself - just get out there and you'll be fine.  I got out there, but I wasn't fine.  Actually, I felt worse and struggled through 5 miles in 41 minutes before I called it quits.  Should I have even gone out in the first place?  What about the old adage that you can "sweat out a cold"? Rest before running?

My belief (and I'm not a doctor, so this purely based on my own experience) is that you know your body better than anyone else and know when you should and shouldn't be running when your sick.  Normally, I feel better after running, when I have a cold, so I usually try to just get out there and get the legs turning.  Today, was different and as much as I kept going - my body was quick to tell me to stop and take a rest day.  I should have listened.

I've read quite a bit about exercising and sickness and from what I've read (please see disclaimer above) you really can't sweat out a cold.  What you can do is get your body moving and by exercising you'll release chemicals in the brain (serotonin and dopamine) that help make you feel better - at least this is my understanding. If you're really sick, then you need to allow your body time to rest and fight off the infection. Any benefit you get from running will be negated by your body having a harder time fighting the infection as it has to repair itself from your workout.

I'm very dedicated to getting out there and running my mileage each week and getting in quality runs.  I hate missing days and falling short on my mileage.  Still, if you're sick - really sick - taking a day off or two will be more beneficial than pushing through.  Today was a day that I should have taken off instead of trying to get my workout in.  I didn't have a good workout and ended up feeling worse than I did before I started.  You know yourself better than anyone else, so you'll know if you're too sick to run. If you are, then take the day off and come back stronger the following day (or days).

I ended up going to the doctor today and found out that I have mild bronchitis, which isn't surprising considering I have asthma and a cold will have a tendency to become bronchitis in asthmatics (especially in the winter).  Today was a day I should have stayed in and rested and not just tried to "sweat the cold out".  Tomorrow I'll be resting and hoping I can get healthy to get in some quality runs in the near future!

On a couple of recent runs, I've had my GPS tracker go a bit wonky and inaccurately record my distance.  We all know that GPS watches and other devices aren't perfect, but there is nothing more frustrating than running hard and being told you're running two minutes slower a mile than you know you must be running. It also makes it difficult to know how far you've actually gone if the device isn't accurately tracking your distance during a run.  I've had my GPS both short and lengthen my runs significantly at times, so you have to watch out for both.

The first thing is how do you know the GPS isn't working right?  Maybe you really are running that fast or that far, but my guess is you really want it to be right and as close to what you're actually doing as possible. I do a couple of things to help me identify if the device isn't tracking my run correctly and allow me to adjust accordingly while out on the run.

I've used a variety of methods (my car, online map software such as MapMyRun.com or America's Running Routes at http://www.usatf.org/routes/, and mile markers) to establish one mile landmarks along my favorite running routes.  Most of these landmarks are for the first two to three miles, but for out and back routes I can use the landmarks throughout the run. I then use these landmarks to see if my GPS is capturing my distance accurately for that run. If the distance is correct, I can then use my current pace to determine if there are any significant deviations during the rest of the run. If my pace jumps dramatically, I know the GPS isn't tracking correctly anymore and use my previous pace to determine how much longer I need to run.

Here's an example:

Goal: 7 miles in 7:30 pace

GPS at mile 1 landmark: 1 mile in 7:35, 7:35/mi pace

GPS at mile 2 landmark: 2 miles in 15:02, 7:31/mi pace

In this example, the GPS is accurately capturing my distance and I've been running at a pace of 7:28 - 7:35 per mile.  If my pace stays near this range the rest of the way, I am confident that my device was accurately capturing my run. If the GPS, tells me that mile 3 was completed in 6:15/mi and I'm sure I haven't increased my pace that much - I know I can assume it will take roughly 52 minutes or so to complete the 7 mile run and ignore the GPS the rest of the way.  I'll just run to 52 minutes to ensure that I get in the mileage I wanted.

If I am running a route that I don't normally run (and don't have 1 mile landmarks), I then use time and the recorded distance to check the GPS.  This isn't nearly as accurate as using the landmarks, but still gives me an idea if the device is tracking correctly.  I check how far I've gone in 5 minute increments and make sure this is consistent with the pace I've set out to run.  If there are big swings in pace over a 5 minute period and I haven't been running that much slower or faster - then I know the GPS isn't working right. If this is the case, I'll just round up my goal pace and use that to determine the length of my run and ignore the GPS. This will probably result in me running longer, but ensures I get in at least the mileage I was hoping to get.

For example, if I wanted to run 7 miles in 7:30/mi pace and the device was showing mile 1 at 7:35/mi and mile 2 at 9/mi, I would just round up my goal pace to 8/mi and run for at least 56 minutes to get in the 7 miles.  Now if I felt like I had slowed that much, I would definitely continue to follow the GPS, so a lot of this is knowing how you run and having a feel for your pace.

Fortunately, most of the time my GPS device works great and I don't need to second guess the results.  I consistently leverage my mile marker landmarks, so that I have a good feel for my run and can adjust my run on the fly if I notice the GPS is not recording my distance correctly.  Doing this has also made it easier for me to notice inconsistencies when I don't have landmarks and just have time, pace and distance data.  Let us know if there are any tricks you use to help calibrate your GPS and ensure you have the data you need to get the most out of your run.

Saw this out on my 7 mile run today and wonder what the back-story is on this scene. Under those Christmas trees is a Jeep and one tree is still in its stand. Also what is the chair for? One of the things I enjoy about running is all the things you see out on the road and a great way to experience the world we live in.

Have you ever been out running in the winter and slipped on some ice?  I have and it's absolutely no fun.  I've been lucky so far and outside of a little soreness in my knees and hips - I haven't sustained a worse injury from falling on ice.  Falling is one of my biggest concerns when running in the winter time.

Icy roads, paths and sidewalks are a part of winter running in colder climates.  Falling and running is a bad combination that can lead to serious injury.  One way to combat this issue is to run indoors on a treadmill or indoor track, but if you're anything like me - you want to run outside.  Here are some ideas to help you avoid ice and stay up on your two feet.

In the winter months, I always look up the weather before heading out for a run, so I know what I'm going to be facing and can be prepared. The obvious things to look for are snow or rain, since that is the first ingredient of icy running areas.  Rain or snow followed by temperatures near or below freezing means there will be ice, but you also have to look for conditions were there are higher temperatures and sun following snow.  Warmer weather will melt snow and this water will add extra slickness to existing ice.  It will also provide ideal conditions for ice later when the temperatures lower.

So now that you know there is ice out there, what can you do to safely run outdoors.  First, run in areas that have been cleaned for other types of traffic.  Roads will be cleaned and salted for cars and this provides an ice free area for runners, but you'll need to find low-traffic roads for safety.  Many urban areas also salt sidewalks and paths, so this is another ice free surface to run on.  If you can't run in an area that's been cleaned, look for a running surface with snow, since that will provide additional traction.  You can also buy ice friendly shoes and run with those.

Staying on your feet in icy conditions starts with awareness and then planning to reduce your chances for running into and over ice.  I usually look to run on low-traffic roads after the snow has been cleared, later in the day when temperatures are warmer, and slow down my pace a bit to help me identify ice ahead of me.  I also run in areas I am very familiar with and know spots that are more likely to have ice.

-cb