Have you heard of this stuff? The titanium bracelets that golfers, ballplayers and other athletes are taking to the fields, courses and trails? There are a couple of debates among these accessories. There is the ever present performance enhancing debate that exists as well as the debate that these items even work at all. In a nutshell the purpose behind them is that they create a type of energy that helps your body with peak performance.

The Power Balance accessories promote that they increase flexibility, balance and strength while the Phi-Ten products promote that they increase power and endurance. Anyone can purchase these bracelets, necklaces, pendants and even apparel that claim to be lined with titanium. While some argue that they create a placebo effect, some claim that they actually work to increase your performance. This is difficult for me to write about because, I do have a pretty disciplined training regimen. For this reason, it makes it hard for me to be objective in regards to what helps and what does not.

What I can tell you is that I use them both. Although the physical act of putting the item on your person may help with the placebo effect, I am pretty sure that they do work and here’s why. I am going to do something “different” here so bear with me. In the effort to not promote any product over the other, I will simply refer to them as product one and two. Product one I had first and would constantly wear for one particular type of workout pattern. Product two would be worn in other circumstances. One day product two was put on and the workout routine completely switched. I remember thinking to myself, “I guess we’ll se what happens.” I had one of the best workouts in a very long time.

This still could have been attributed to the placebo effect due to the fact that I remembered, “Hey, I have the wrong one on.” but it is hard to tell. I am sure that there are more and more studies going on into whether or not these things really work but, for me they do. Placebo or not, wearing one during a half-marathon decreased my time by 20 minutes. Yes, thats a lot. It could have been the route but, when one compares elevation changes between one race and the other, the argument  dies. It could be the training. More than likely but, it is still a piece of equipment that I do not workout without.

I highly recommend San Diego as a Rock ‘n’ Roll half if you are doing one for the first time. Most people actually would probably recommend Arizona’s because of the flat terrain and the pretty straight forward course. The Arizona course certainly has less turns and hills but I was not able to enjoy it as much as San Diego. The course there began with the hills and ventured through Balboa Park for the half-marathon runners. The full marathon went through more of downtown, including the Gas Lamp District. As the half progressed, the last several miles were either down hill or on a steady grade. Nothing to terribly challenging but there was one challenging thing that I will never forget. That was running on the freeway.

Also one of the cooler parts of the race, running on the freeway posed a unique challenge. There were more imperfections on the road than you think that there would be and the sideways grade was a bit challenging to run on for a bit. I could see this part giving potential problems to ankles but it was over before you knew it. A few of the most memorable moments of the race were on the freeway. The first of which were Taiko drummers that were on the course. The sound was amazing echoing off of the road and walls and was really motivating. Another memorable moment was the Naval water station with several active duty, uniformed Naval personnel. Probably the most memorable part of the course was the portion of the freeway that was split for the half marathoners and the full marathoners. The reason why this was so memorable was that the elite runners were flying by as we were on our portion of the race which was a later portion of their race. I distinctly remember one woman in particular that was just flying. As it turns out, she was Yulia Gromova who won her third straight San Diego Marathon.

The race was awesome and I personally thank all of you who have put up with all of my excitement and related Facebook posts leading up to the race. I also thank all of you for your support. I will be taking a little break in training before getting ready for my next race in October. Until then, if you have any questions, need any motivation, or just want to talk running, feel free to drop me a line. Better yet, follow me on DailyMile, I’ll throw some motivation your way.

Now that we have covered the importance of hydration we will go into some of the recommendations. If you are able to follow all of these recommendations, you should have nothing to worry about. For some of us it may be harder to follow all of the instructions but if you constantly keep these items in mind you will be in great shape. If you have moved from a beginner level and now find yourself training for more advanced races such as a full marathon, you should actually make sure that you hit all of these points.

Make Water Your Drink of Choice

I know, easier said than done. Who wants to drink a flavorless boring drink when you can have a nice cold iced tea? I was there. I would choose soda or coffee over water more often than not. One of the things that has helped me is recognizing all of the benefits of proper hydration. When I compared a soda to water, I would be more likely to choose water more frequently. Part of the reason was understanding the dehydration effects that alcohol and caffeine can have on your body. Over time, water became my drink of choice. I don’t know how many gallons of water that I go through per week but I am sure that it would surprise even me. Drink water even when you are not thirsty. If you wait until you are thirsty to drink water, chances are, you may have already passed the point where your body needs it. The more frequently you drink water, the less you will need to mindful of how much you are drinking.

Start Drinking Well Before Your Run

Some recommend drinking more water hours before your run. I would go so far as to say to begin the day prior. When I prepare for half-marathons, I will increase my water intake three to four days out. Even if you are not preparing for a race as long as that, it is a great habit to get into. It does not have to be that far out but I would recommend a day prior at the very least. Some even recommend drinking sports drinks before the run. You may want to but, I usually stick to water before the run.

Look at Me Go

It is recommended that you drink seven ounces of water for every fifteen to twenty minutes of running. If the weather is a bit warmer or a lot colder, you should increase the intake of your water. I may have caught some of you at a bit colder. Here is an explanation: A calorie is the amount of energy that is required to increase one gram of water, one degree celsius. In extreme cold conditions, your body uses more energy to raise it’s core temperature than it would in ideal running conditions. However, your body is incapable of delivering the same thirst response that it does when you are running in warmer weather. For this reason, it is good to have water stored in your system for colder runs.

Just Chillin’ a.k.a. Recovery

Make sure that you drink plenty of water after the run. Water may not seem like the most refreshing beverage at that time but it is extremely important that you replace and water that has been lost. There are some more accurate methods of replacing the water lost during a long run including weighing yourself before and after the run and drinking twenty ounces of water for every pound lost during the run. For those of you that are looking to lose weight, do not worry, your body will know what to do with the water.

Being mindful of all of these hydration tips will assist in your proper hydration. Another helpful beverage includes sports drinks. While some may argue that they are filled with sugars, they also contain other ingredients that promote the replenishment of electrolytes in your body. The sugars, more often than not, are in these drinks to supplement any carbohydrates that may have been lost. Staying properly hydrated can also have an impact on your overall “feel” during the run. Proper hydration is another item that you can add to your list to help improve your body’s performance.

There are plenty of resources available online that outline pretty manageable training programs that will help you to increase your distance. When increasing your distance, keep in mind that you need to crawl first before you can run. When I began running, I could barely run two miles on the “dreadmill” … no joke. Even running two miles off of the treadmill was difficult for me when I was getting back into the swing of things. Stay motivated and use some of the resources as an initial guide. The more that you run, the more familiar that you will become with the tips and techniques and you may even begin developing your own running plans. Some of the plans that you can find out there include couch to 5k, half-marathon and marathon plans, among others. When choosing a plan, your decision will most likely be determined by the next race that you plan on running.

Taking your planned race into consideration can help with all of the “noise” around which plan that you choose. There are several out there so preparing for a race and having a goal in sight can help you with your selection. When referring to “noise” I am referring to hill training, interval training and so on. Not that these are bad but, you should focus on getting your mileage to a comfortable place before some of these can be truly effective. Let’s look at half-marathon training for example. There are half-marathon training programs for beginners, novices and experts. Choosing the one that is right for you really depends on your personal preference and state-of-mind. For example, if a program looks too challenging, it probably will be. Running is all about setting attainable goals and mind over matter. If you see a training program that you don’t mind, increasing your mileage won’t matter to you.

Running is all about setting attainable goals and mind over matter. If you see a training program that you don’t mind, increasing your mileage won’t matter to you.

The ten percent rule is the most important rule. I would go so far as to tell you that people will not agree with me but, I will tell you to follow this rule if you want to remain injury free. In a nutshell, the rule states that you should not increase your weekly mileage by more than ten percent of the previous week’s total runs. You will see that most programs follow this rule and others throw this rule out the door. I ignore those and you probably should too. As you ramp up your mileage your body adjusts and adapts to the additional stress. A larger shock to your system can sideline you for weeks. You run a greater risk of pulling muscles and creating strains if you do ramp up too quickly. If you see a race that you want to run and it is not practical to ramp up in time for the race, then it is probably best that you wait for another one.

One final word of advice is that I never run two days in a row for runs over four miles. As you get better and your body gets stronger, you may be able to but, I am not personally there yet. My training also requires me to take at least one day off in between runs. As you become more of a frequent runner, you might have a couple races that are pretty close together. It is still possible to run these races by creating your own training program. A technique that has helped me is to start at the day of the race and work backwards to the current day, keeping the ten percent rule in mind and scheduling runs accordingly. Remember, with your mind being the key to your body, as you increase your mileage recall how far you have already come or gone. This visualization will help you to get from the nine mile run to the ten miler. Remember not to ramp up too fast. Your body and mind may tell you they are ready but, just save that energy for the next run. Most of all, have fun and enjoy your routes. 

Next up: Hydration

Before you picked up running, you may have been running a mile here and there to get some cardio in, if at all. Once you have decided that you are going to train for a race, you are almost quadrupling your chances of something happening. I know that it is a hard pill to wallow but it is reality. After all, you are spending a ton more time on the road or treadmill. One of the most important ways to prevent foot injuries is to be sure that you have the right shoes and that they fit properly.

As you begin to run more frequently and longer distances, you will become more in-tune with your body. You will begin to feel aches and pains well before you would have regularly noticed them. As you prepare your finely tuned machine for the next event, you may begin to feel things “pop up”. This is completely normal but do not ignore them. The most important thing that you can do is address them as you notice any potential injury. In the event that you do decide to power through, you have a greater chance of aggravating or compounding your injury.

I have shared this story before and will share it again in the hopes that others will learn from my mistake. As I was training for my first half-marathon, I suffered an extremely bad injury to my Achilles tendon. I ignored it because I was flying through my training. As a result, I strained a groin, my knee began acting up and my foot stiffened. All of this happened two weeks prior to the big race. I don’t recommend the hyper-rehab that I went through as it might not work well for everyone. I was able to finish the race as a result of care and discipline.

Some of you may or may not have heard of one of the best treatments for potential injuries. If you plan on continuing running, one thing is for sure, this will not be the last time that you read about it. What I am speaking of is often referred to as RICE. It is an acronym for Rest, Ice, Compression and Elevation.

Rest is probably the most important thing that you can do for an injury since it will allow your body to recover and limit the chances of you re-aggravating the injury.  When applying ice to the area, you generally want to limit the treatment to 15 minutes. Any longer than that, you will run the risk of frostbite. Compression will help to limit the swelling. It is important not to wrap the area too tight. Any sign of throbbing will tell you that you may need to loosen up the wrap a bit. Elevation also helps to relive any swelling. When elevating an injury you are going to want to be sure that the affected area is elevated above the heart to be effective.

Injury prevention is a very important part of training and we can probably go on forever here but hopefully, you have gained some knowledge on how to address injuries and why it is important to do so.  If you have included weight training in your program, it is helpful to know that working on the muscles around the affected area after rehabilitation will help your body to maintain strength in that area. If you get injured, stay motivated and stay disciplined. It is hard to just stop the training but most of the time it is necessary so that your body can get better. Stay well and keep up the running.

Next time: Increasing your distance

I stumbled across an interesting debate that some may or may not be familiar with. It is the argument that runners need to be lean and trim. While this may hold true for some World Class runners, that is because they can burn more energy training than I can count on my abacus. With an eight-mile run at about 150 pounds you can expect to burn probably 900 calories. That is almost equivalent to about one Chipotle burrito. Well, I can’t run eight miles every day so I go to the gym on my off days.

Working out at the gym, coupled with a running routine, can burn thousands of calories. Depending on your workout and your diet, it can increase your metabolic rate, or how many calories a day your body will require. What this means is that if weight loss is your goal, you should probably sneak some other type of exercise in there. If you are like me and you want to build strength, you’re still okay. Don’t let people tell you that you are getting too big for a runner.

I like to refer to my current weight as my “fighting weight”. My fighting weight is a weight that I more or less level out at during my training. When hitting the weights, one of the added benefits is that it actually increases your body’s oxygen efficiency. This is incredibly beneficial when running for obvious reasons. As you burn fat when running, your body will then hit up your muscles for reserves. This is part of the reason why Word Class runners are so trim.

So remember that runners come in all shapes and sizes. If you have ever been to an event, you can attest to that. Keep up the training and don’t fret if you do not notice results right away. Remember that your body has some new activity to get used to. Keep up the running and you will feel and look great!

Next up: Injuries Suck!

Related Reference Article

The easy part of the explanation would be that trail shoes are made for cross-country running and street shoes are not. The more important part of the explanation is that all runners have differences in the way that their feet hit the ground. It is important to know how you run so that you get the right shoes. There are generally three types of runners with mild variations among them that can really end up putting you in one of five types of shoes. Before going into an explanation, here is my example.

I have been running in trail shoes as I began my training. As I began to pick up my mileage, my knee began becoming sore and I began to feel a strain in my Achilles tendon. I came to find out, you guessed it, I needed the proper shoes. For me, a stability shoe was recommended and I am pleased to say that I have put nearly 400 miles on those bad boys. Injury as a result of the shoes has been minimized and they feel great.

The three general categories that runners fall into have to do with the angle and manner in which your feet hit the ground. The following is a summary of each.

Overpronation – Pronation is your foot’s tendency to roll inward when it hits the ground. This is normal in moderation. If your foot rolls inward too much it can be a sign of overpronating.

Supponation – This is the opposite of overpronation and is also known as underpronation. This is where your foot rolls outward.

Neutral – Neutral runners hit the ground in a straight line. If you are a neutral runner it is important to know that so that you do not get the wrong type of shoe to support a tendency that you do not have.

With that said, the categories of shoes include cushioned, stability, racing, motion control, trail, and performance training shoes. Performance training shoes are really cross-trainers and something that you would wear to the gym or do quick distances or exercises in. As far as the other types of shoes, any runner specialty shoe store will have staff that can loon at your running and recommend the right shoe for you. The Road Runner Sports store of Scottsdale and Tempe actually have a computer analysis that they can do that measures your hot spots as you run on their treadmill. I have not done that yet but it looks pretty cool. They call this tool the Shoe Dog and they have an online version that you can check out.

One simple way of telling what your arch might look like is to step out of the shower, lightly placing your foot on the ground to see what type of puddle you leave. The more narrow your footprint is, the higher your arch is. Alternatively, you can check out the soles of some of your old shoes to see which parts are more worn out. If you have the right shoes to begin with, this can be a little harder to tell. These are pretty good beginning indicators so that you can go into a store with some knowledge.

So if you are running more than ten miles a week with any sort of regular frequency, I would highly recommend going out and investing in the right type of shoe. It could be the difference in saving you from potential injury down the road.

Next time: The Weight Debate

As I began running again I was not properly motivated. I could barely run two miles and old injuries would begin to flare up. Keeping my head in the game, I would go to the gym to do some strength training on the trouble spots as they began to feel better. Unless you run with a friend or trainer pretty regularly it is sometimes tough to stay motivated. Some of the items below are some of the ways that I have been able to stay motivated.

Friends – Connect with friends that like to run. Your friends will help motivate you as they check in on your progress, compliment you on your new appearance and share your little victories with you. Friends that run or like to stay fit are always a great source of motivation.

Online Communities – There are many fitness communities online that you can connect with people and share insight and motivation. The communities really help as you track your progress during your training. My personal favorite and one recommendation would be Daily Mile. Daily Mile allows you to connect with friends, track your progress, share tips and motivate each other.

Equipment – As you begin to run more and more, you will begin to notice that you need the right equipment. There are many tracking devices available out there and some will even help you do a better job of managing your pace. Tracking devices play an important part in my motivation as I am able to see throughout my training how I am progressing. As a side note, the right shoes can be considered important in motivating because, if you do not have the right ones, you can get hurt and there is nothing more de-motivating than being sidelined.

Music – I always run to upbeat music. Positive upbeat music can help you with your pace. It will also help you to clear your head on long runs so you are not thinking about how much longer you have to go. Sometimes the tempo of the music can really help you to adjust your pace. I recommend having a separate running playlist or even several of them.

Register for a Race – It always helps to stay motivated if you have something that you are working towards. Depending on your level of training, register for a future race. Regardless of how long that race is, you will have something to train for as you get your runs in.

Stay Injury Free – This one is easier said than done. As you run more frequently you will become more in tune with your body. Getting an injury definitely will put a damper on your training and your progress, so be smart about increasing your distance and how often you run. The minute anything feels strange, try to address it as soon as you can.

Hopefully these tips will help you to become more motivated as you begin your running. Feel free to share any other motivating factors that you might find useful.

Next up: It’s got to be the shoes!

I thought that I would share some insight on some running topics that I have come across now that I am running pretty regularly once again. I am by no means a professional runner but I have learned a ton of tips and tricks that can help beginning runners like I once was. I am also not a certified trainer but, I do practice fitness quite regularly. Most of the items that I will be sharing are based on my experiences and I hope that they are helpful to you.

We all have music that motivates us. Charlene Kingston of Crow Information Design wrote a great post on how everyone needs an Anthem/ Theme Song. I thought that I would share some of the songs that help to motivate me at the gym.

Song 2 – Blur

High Roller – The Crystal Method

Right Here, Right Now – Fatboy Slim

Ocean Avenue – Yellow Card

The Power – Snap

Downfall – TRUST Company

Never Gonna Stop – Rob Zombie

Lift Me Up – Moby

Die Another Day – Madonna

Numb/ Encore – Jay-Z/ Linkin Park

Good Vibrations – Marky Mark and the Funky Bunch

Sabotage – The Beastie Boys

Remember the Name – Fort Minor

Down – Blink 182

Block Rockin’ Beats – The Chemical Brothers

Runnin’ – Pharcyde

Movies – Alien Ant Farm

The Energy – AudioVent

Flash – BK & Nick Sentience

Nucleus – Jam on It