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Walk.Blog.Run

Diary of a new marathon runner


Live Training Q&A With Coach Jenny and WalkJogRun.net: March 02, 2012

We are so excited to be hosting our second live chat with Coach Jenny Hadfield

We'd love to have you join us! This Q&A is the perfect opportunity for you to get answers to your training questions. We had such a great response to our February live chat, that we want to do it again!

Time of Event

  • CST Friday March 2nd, 2012 at 12:00 PM
  • PST Friday March 2nd,, 2012 at 10:00 AM
  • EST Friday March 2nd, 2012 at 1:00 PM
  • If you live in the UK: Friday March 2nd, 2012 6:00 PM
  • Time Zone Converter

    If you have any additional questions, please don't hesitate to contact us.

    Set an e-mail reminder and come back to this page at the time of the event to post your questions live!

Core Strengthening: How Often Should You Do It?

Q: I'm training for a marathon. I would like to strengthen my core but don't know what days to work on that. How often and for how long is it good to cross train?

Coach Jenny:

Just like running, you want to weave in core work gradually and at an effort or volume that doesn't affect your running. A great way to do this is to start doing core work 2-3 times per week on alternate days (M - TR or M-W-F) Great exercises include planks, single leg lunges, push ups, hip extensions (glutes), lateral leg raises. Think of it as a spice in your routine rather than an ingredient. A little goes a long way and the more consistent you are with it, the more it will help your running performance. Here is a simple strength program to get started: http://askcoachjenny.runnersworld.com/2011/12/the-minimalist-guide-to-strength-training-for-runners.html

I also have a full program in my book Running for Mortals. It is also helpful to work with a trainer to develop a program too. Lots of ways to get it in. Good luck!

This question is an excerpt from our Live Q&A with Coach Jenny Hadfield. You can replay the live chat event here. The training plans mentioned in the live chat are available here. If you sign up for a free account on WalkJogRun.net, you will be able to track your training and add workouts in your training diary. The next live chat is being planned for March 2, 2012 at 12:00 PM CST.

Why Do My Knees Hurt When I Run Outside?

My knees sometime bother me if I run outside. What can I do to to help it?

Coach Jenny:

Knee pain can arise from a variety of things. Based on your comment, your knee pain may be due to the change in terrain - going from inside on a tread to outside - there is an increase in the impact forces when you run outdoors (not bad, just is) - especially in the colder months of winter when you're running on cold muscles. Things that can help - muscle release with a foam roller for your quads, hips, ITB and calves - if these muscles are tight, they can pull on the knee joint and cause knee pain. Here is a video on how to foam roll for runners: http://youtu.be/69S-dTdjL8Q

Also, if you are running indoors, transition to outdoor running more gradually by running shorter runs and building up. Making sure you're properly warmed up before you head out (even a hot shower pre-run).

This question is an excerpt from our Live Q&A with Coach Jenny Hadfield. You can replay the live chat event here. The training plans mentioned in the live chat are available here. If you sign up for a free account on WalkJogRun.net, you will be able to track your training and add workouts in your training diary. The next live chat is being planned for March 2, 2012 at 12:00 PM CST.

How to Protect Yourself From an Unfriendly Dog While Running

running and dogs

Runners, walkers, and bikers occasionally encounter dogs during a workout. It's important to keep in mind what you should do if ever in a dangerous situation.

There's been a few news stories floating around about people who were injured by dogs while running. We even had a WalkJogRun fan who told us they had a close call with a dog and was wondering what to do. We decided to ask an expert!

We interviewed Cathy Alinovi, Doctor of Veterinary Medicine, and asked her what should be done in these situations. She is a veterinarian in Pine Village, IN and an avid biker. Encounters with dogs is a common occurance where she lives in the country.

Carry a cell phone, not pepper spray

Many of you weren't sure whether carrying pepper spray was the right thing to do. According to Dr. Alinovi, it's better to not carry pepper spray. She says if you miss the dog, it can come at you very angry.

"My problem with pepper spray is I've seen people misuse it – or use it on a dog that didn't need it and turned the dog into a nut."

Carrying a cell phone is smart because if you ever ended up in a dangerous situation, you could call for help.

What should you do if a dog follows you while running or biking

"The most important thing is do not run! Dogs are always faster and can outrun a human. On a bicycle, sometimes, a good rider can sprint and get away from a single dog. Slower riders can sometimes use surprise by slowing down, the dog will slow down, then as hard as the rider can, crank on the pedal and sprint away."

"Some people try to squirt dogs in the face with a water bottle - this is asking for an accident. Some people throw things at the dogs - again, asking for an accident. My recommendation - keep your hands on the handlebars, preferably near the brakes in case you have to make a sudden stop, like if the dog darts in front of you."

"Usually, dogs are interested in the chase - by stopping, you prevent the chase. Other dogs will stop chasing at the end of their territory."

Angry dogs

"Occasionally, you will encounter an angry dog - these are more difficult to deal with. First, do not stare directly in the dog's eyes - this is a challenge. Second, do not turn your back on the dog - then you can't see the dog. Third, place something in between you and the dog - if riding a bicycle - the bike itself is great to put in between you and the cranky dog. Always carry a cell phone that is accessible so you can call for help. Speak calmly, remain calm and talk to the dog to defuse the situation. Breathe, deep breaths, stay calm, and relax. You would be amazed how the dog will relax too!"

"The hardest part is knowing which situation the bicyclist/runner/walker is facing. By remaining calm, the dog can be figured out. I've ridden with riders scared of dogs who panicked and almost caused several other cyclists to fall simply because a dog was sighted!"

Feral dogs or a pack

You may think that feral dogs are scarier because they don't have leashes, and look more rugged. According to Dr. Alinovi, they should be more afraid of you.

"Feral dogs alone should run away as they are more scared than people. A pack of dogs is a problem: that's where running away is very difficult as the pack can hunt quite well. We've had issues out here with 2-3 dogs attacking horses – a horse bled to death due to the attack. Sometimes, while remaining calm, you can yell at the pack to stop. Like: "Hey. Stop. Go home. Bad dog." Packs can be much more dangerous and scary. Still the same rules though – don't panic, get something in between and call for help."

Why unprovoked dogs attack

A few months ago we shared a horrific story about a man who was attacked by dogs while out running. We wanted to know why these things happen and although we learned about what to do in these situations from Dr. Alinovi, sometimes there's nothing you could have done.

"I suspect those were dogs that had been used in dog fights. While the man thought he did nothing – and he did nothing intentional – he was running and two dogs in a pack would have seen that as prey behavior. I love pit bulls, have one myself, but I have also worked with some rescue groups who have tried to save [pitbulls] who came out of dog fighting situations. These dogs needed serious amounts of rehabilitation – they have been bred to be prey aggressive. So, I suppose one other thing to consider is maybe not to run alone if you can't guarantee who will be around to help. In a big city, it might make sense to have a running buddy. And, I guarantee, pepper spray would not have slowed those pits down one bit."

Have you ever been in a scary situation with dogs while running or biking? We'd love to hear your stories and what you did to keep yourself safe.

Energy Gels: Can You Train Without Them?

Q: Can you train without energy gels or beans, and only with water when training for a half marathon?

Coach Jenny:

You can run with only water, but when you do, be mindful of the loss of electrolytes (sodium, potassium...) and energy lost (carbohydrates). An optimal way to supplement these losses in long distance runs and races is a sports drink as it is readily absorbed into your system and provides both energy in the form of carbs and electrolytes.

Racing with just water, depending on the day and weather can set you up for an imbalance in electrolytes. Be cautious. You can also supplement with natural ingredients too - coconut water, pitted dates, sea salt in your water or even taking electrolyte tablets. Practice this in your training and keep a log. You'll find what works best for you.

This question is an excerpt from our Live Q&A with Coach Jenny Hadfield. You can replay the live chat event here. Be sure to subscribe to this blog to be notified of future posts on when the next live chat is scheduled! The training plans mentioned in the live chat are available here. If you sign up for a free account on WalkJogRun.net, you will be able to track your training and add workouts in your training diary. The next live chat is being planned for early March.

Running With Asthma: How Can I Do It?

Q: I have asthma and have never really utilized running before as an exercise, how can I transition into it without dying?

Coach Jenny:

A great way is to keep it simple and sprinkle running seconds into a walking workout. Here is an article that explains just how to do that: http://askcoachjenny.com/question/how-to-start-running/

It's all about learning how to adapt to the demands of running. The more gradual the journey, the better your body will adapt and the more fun you'll have along the way (and want to do it again and again).

Go by your breath, not your pace and find an effort where you can still talk. Evolve into a runner in time - and enjoy the run.

This question is an excerpt from our Live Q&A with Coach Jenny Hadfield. You can replay the live chat event here. Be sure to subscribe to this blog to be notified of future posts on when the next live chat is scheduled! The training plans mentioned in the live chat are available here. If you sign up for a free account on WalkJogRun.net, you will be able to track your training and add workouts in your training diary. The next live chat is being planned for early March.

Register For The Chicago Marathon

Registration for the Bank of America Chicago Marathon opened yesterday. Be sure you register for the race today to ensure your spot on the course October 7th!

If you're looking for a training plan for the Chicago Marathon, WalkJogRun has them for runners of all experience levels!

Beginners

Walk The Chicago Marathon

Run-Walk The Chicago Marathon

Run The Chicago Marathon

Intermediate

Intermediate Run The Chicago Marathon

Advanced

Advanced Run The Chicago Marathon


Have you registered for the Chicago Marathon yet?

Why Runners Should Care About High Heels

I read this article from ABC News about the dangers of wearing high heels. I think this study is definitely something runners should think about before putting on high heels!

"A first-of-its-kind study published last week in the The Journal of Applied Physiology found that wearing high heels could lead to permanent damage of the calf muscles by increasing the mechanical strain on the muscles and shortening the muscles' fibers, all thanks to the flexed, toes-pointed position of the feet that remains even after you kick off those stilettos...The findings suggest that the women in high heels walked with "shorter, more forceful strides" and engaged their muscles as opposed to their tendons, leaving them vulnerable to injury and prone to muscle fatigue, the Times reported"

I think I finally have an excuse not to wear high heels! I cringe at the words, "permanent damage of the calf muscles."

How often do you wear high heels? Have you ever thought about health risks they can cause? I'm curious how many runners actually wear high heels.

Joggling: Juggling and Running-TalkJogRun Episode 15

photo courtesy of http://justyouraveragejoggler.com/

What is Joggling?

Joggling combines running and juggling. Joggling requires the competitor to juggle at least 3 balls while running. The rules require that a juggling pattern must be maintained whilst running, and if an object is dropped, the joggler must return to the point where the object fell and continue from there.

-International Jugglers' Association

The Joggler

Perry Romanowski, The Joggler, started a run streak on November 18, 2008. He runs every day. For more information on run streaking, check out our blog post.

Perry has made an intriguing twist to his runs by incorporating juggling. This phenomena is called joggling.

Many of us have a hard enough time getting our regular training runs in. Could you imagine not only getting all those runs in, but juggling the entire time?

Perry began joggling in 2006. Since 2003, he has not gone for a run that he didn't "joggle." Perry feels joggling adds to his runs, making them more enjoyable. If you watch his video below, you'll see he is very good at juggling, and rarely ever drops his bean bags.

Can you imagine hitting the wall in the marathon and juggling through it? Well, Perry can manage a 3:21 marathon, juggling the entire time. He also holds the 50 mile joggling world record.

Tune in


Tune into this episode of TalkJogRun to hear all about joggling, and how Perry got started by clicking play on the audio player below. You can also click "Download" below the player.

You can also subscribe in iTunes for free.

Songs To Help You Run Faster

healthy food

Let's face it. Some songs pump you up more than others. For those of you who like to run to music, I have some great recommendations. We've done a previous blog post with a marathon playlist, but this is a little different.

Sometimes a good song will make me run faster no matter how I'm feeling that day.

I'll admit I'm extremely weird when it comes to music. I've listened to the same 100 song playlist for at least a year. Yes, I add new songs occasionally, but for the most part it's the same songs I listen to. Since I've listened to so many of these songs more than once, I notice the specific songs that make me run faster. These songs are all I need to get the motivation to push the treadmill speed up.

I recommend checking out these songs! Do they help you run faster?

I'm not sure what the science is behind certain songs making you run faster, but I'd definitely recommend these songs if you're having trouble getting through your run and need some pump-up jams. I think I need to separate these songs from my main playlist, and into one of their own. It would definitely help me run faster throughout an entire workout!

I'd love to hear any of your song recommendations. Do you think certain songs have the ability to make you run faster?

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