Running in Place: Treadmill Survival Guide

It's that time of year when the air smells of pine, festive lights are all around...and the polar vortex gracefully swoops in the from the north to bring ridiculously cold and icy weather.  Yes, for those of us in the western hemisphere, winter has arrived heralding the coming of several chilly months ahead.  While this season can be rough to endure, the complications it brings is particularly illuminated by those of us running in spring races, like the Pittsburgh Marathon.  As is it, the majority of our training situates itself in the heart of these frigid, dark days.  And though we runners are made of some tough stuff (or just missing a few marbles), truth be told and no matter how much we deny it, we are not impervious to the elements.  Some days we have to reign in the restless road warrior within us when the weather just isn't fit for running.  So what option do we have as race day looms closer and closer?  While loath to say it, we find ourselves hearkening to our friend, the treadmill.

My indoor BFF...and yes, that is a Star Wars poster behind it

This human hamster wheel is both a blessing and a bane for most runners.  We are able to keep to our training plans but know we sacrifice some portion of our sanity to accomplish it.  Yet, whichever way you approach it, powering up those ominous boxy numbers is at times a necessity when things outside of our control result in us changing our workout plans.  I've found this to be especially true not just with inclement weather, but also having an infant in the house.  If the wife is out and I can't use the jogging stroller, the treadmill is my saving grace.  With all this in mind, I've compiled a few nuggets of wisdom from my experience using this fitness machine that may be of help to others to survive the paradox of running but not actually going anywhere.

It's all in the 'tude
One of the best ways to make those treadmill miles more enjoyable is to go into them with a positive attitude.  If we go into the workout thinking that it is going to be the worst thing ever, there's a pretty good chance that that's how things will turn out with each mile feeling like an eternity.  Not only does this dampen the joy we get from running, but studies have found that attitude really does impact the performance of athletes.  For runners in particular, thinking negative thoughts actually makes a person more likely to suffer an injury.  So be like Peter Pan and think happy thoughts; your body will thank you for it and you'll feel better afterward!

Pull out your conversion chart
When most people ask us how fast we run, our natural inclination is to give them our average minute per mile pace.  However, as my wife has pointed out to me, that number to non-runners basically holds no meaning and reinforces the fact that runners are a very unique breed.  Miles (or kilometers everywhere else in the world) per hour is how most people understands speed.  This apparently includes the treadmill companies.  To save myself the challenge of doing math while running (never a good thing), I instead use the all-knowing Google to find the MPH I need for particular paces and jot these numbers down on a sticky note.  And voila, all the info I need to hit the splits I want.  This is also really helpful if, like me, you don't have a foot pod linked to your GPS watch and get crazy pace numbers when using the treadmill.

I probably could have written a tad larger....

Hide and go seek
Watching the time and distance slowly...tick...by...is one of the most challenging aspects of being on a treadmill.  With no landmarks to judge distance, we often tend to think we have gone further than has actually happened.  It becomes disheartening then to look down after what felt like a mile to realize we have only gone half that distance.  To save ourselves the torture, towels or sticky notes work great for hiding those data fields.  "Our of sight, out of mind" is sometimes the best approach to surviving monotony.  Not constantly checking progress also serves as good practice for being present in the mile we are currently running instead of always thinking about the distance that is still left to complete.

Press the buttons
One of the major variations between road running and treadmill running is that for the former we can change our pace intuitively, while the latter will only allow us to move at whatever speed is set.  The "terrain," so to speak, is also exactly the same on a treadmill the entire time.  To alleviate the static nature of these workouts as well as do a better job of simulating road running, incrementally increasing the speed and elevation can make a world of difference.  The key to doing this effectively is to only change the settings a little at a time.  Making our treadmill workouts into progressive runs (runs in which the last mile is faster than the first mile) allows us to properly warm up and work on the feeling of negative splits (each mile being progressively faster).  As an added bonus, runners who live in particularly flat regions can get in those essential hill workouts that would otherwise be missing.

Let the binge-watching begin
When all else fails in holding our attention on that endlessly rotating belt, watching a move or TV show becomes invaluable in distracting us from the rhythmic pounding of our legs.  Getting caught up in a show seems to make time breeze on by and, before we know it, those miles are finished.  The key is to find something that keeps you engaged - a favorite classic works well or you can default for that new show on Netflix you've been binge-watching for the last 36 hours.  With this tidbit of advice, I should add on two caveats.  First, if you choose to watch a cooking show, know that the entire time you will crave whatever delicious delicacies they are baking up.  In particular, dessert shows are the most dangerous.  Second, don't become so enamored with the entertainment that you forget you're on a moving platform.  A bruised ego will be the least of your concerns if you let yourself get too drawn into a galaxy far, far away.

As many of us are about to get underway with our spring race training, I hope that the hints above serve you well when getting outside just isn't in the cards.  If you have other tips and tricks, feel free to add them below in the comment section.

Happy running!
Sean

P.S. This post was inspired by an article from one of my fellow #GameOnPGH Pittsburgh Marathon bloggers Tony, who compiled some amazing tips for making it through winter runs.  Make sure to check out his advice!

Thinking of signing up for the Pittsburgh Marathon?  Use discount code FOX17 to save $10 on either the half or full registration!

Tuesdays on the Run: Winter Crosstraining

The theme for this week's Tuesdays on the Run with Patty, Erika, and Marcia is a look into the future at the frigid months that await us and what we as runners can do when the roads are sheets of ice and the polar vortex is looming.

Two words the cause me to break out in hives when used in the same sentence are "winter" and "crosstraining."  The former conjures up bad memories of cancelled birthday parties from being a January baby and the latter just isn't as appealing as pounding pavement.  But regardless of my dread, I can neither stop winter from coming (unless anyone knows a Heat Miser who needs some business...) nor deny the positive benefits of crosstraining.  So what do I do when I can't log the miles in the chilly months?  Yoga!

While I do not see myself as a yogi, I have accepted that this traditional practice really enhances my running and is the perfect exercise during winter.  Between sitting inside more due to the limited amount of daylight and the cold weather tightening my muscles with a vengeance, my body just isn't in its peak shape.  Adding in the stretching and strength work awakens tired and tense limbs making the days when I can hit the roads way better.

While yoga provides me with a number of physical benefits, the mental component of the exercises is just as important.  As someone who gets more irritable from the lack of sunshine and fresh air, a meditative practice that allows me to redirect my negative emotions toward something productive generally leaves me feeling more optimistic about life.  I become less embittered about winter opening the way to actually enjoying the beauty that accompanies the season.

As someone who a year ago adamantly refused to partake in the practice, I've since become a willing yoga participant to the point that a significant number of my workouts conclude with some key poses.  If you're not sure where to look for sequences, start with the Runner's World Yoga Center.  The routines are really easy to follow with special attention to the muscles most used in running.  If you are someone who gets more out of social exercise, consider signing up for a class.  Many studios will give you a free trial session.  Going to a class can also be really beneficial in the winter, since it encourages you to abandon the warm covers for something that you will be thankful for later.

Haven't given yoga a try as a crosstraining method?  Consider broadening your horizons!  Worse comes to worst, you only used up one of many cold winter days.  On the other hand, you may have just found your new go-to for the days when running isn't on the agenda!

Happy running!
Sean

5 Summer Running Lessons

While I am loathe to admit it, summer is officially at a close and autumn is taking over.  With an end to the sunny season, now is as good a time as any to reflect on what can be learned from summer running.  For this Friday Five, I'm linking up with Courtney at Eat Pray Run DC, Cynthia at You Signed Up for What, and Mar at Mar on the Run.

1.  Run smart - As runners, we love to show our tenacity, our drive to push the limits of what was previously thought impossible.  While this amazing attribute has gotten many of us through those tough races, it can also result in ignoring common sense.  More than one run this summer, either due to heat or humidity (or both!), I should have called it quits early or cut way back.  If I had listened to my body in running by feel, fewer runs would have ended in pain and suffering.

2.  Hydrate - Dehydration is a sneaky little bugger.  It can happen quietly over time that, before we know it, we're panting like crazy for water.  Even if carrying a hydration pack or handheld seems unnecessary, it's better to be safe than sorry.  I found myself hurting for water more often than I should have.

3.  Early to bed, early to rise - Very rarely during the summer do the morning temps happen to be worse than the afternoon.  In stalling and ho-humming to the point the sun was high in the sky by the time I hit the road, crazy hot miles for the day were inevitable.  Setting the alarm a tad earlier and having everything laid out I need for the run makes all the difference in completing the workout before the day gets too toasty.

4.  Dress for success - Dark-colored clothing is the enemy of summer runners.  Choosing the wrong color turned me into a human Easy-Bake Oven on more than one occasion.  Instead, defaulting for "light and bright" from June to August both keeps me from sweltering as well as wakes up the driver who isn't use to looking for runners on the berm of the road.

5.  Enjoy it - Summer is an amazing time to just get out and enjoy the sport we love.  Focusing too much on all the factors that could (or did) sabotage my runs made me lose gratitude for what was around me during those miles.  Smelling the sweet scent of food on the grill, seeing all the vibrancy of the trees and flowers and hearing so many people out having fun allows me to take in so many things by just being.

How did your summer training go?  What have you learned from those many hot miles?

Happy running!
Sean

5 Running Podcasts to Follow

For this Friday Five, I'm linking up with Courtney at Eat Pray Run DC, Cynthia at You Signed Up for What, and Mar at Mar on the Run.  Being the fifth Friday of the month, this week is a free theme, which I'm going to "run" with (I know, bad pun!) by talking about podcasts.

I have made a discovery that I feel the need to share with all my running companions - I've found podcasts for the average runner!  That's right, audio tidbits that provide tips and soundbites for those of us who enjoy lacing up just for fun.  If you have never given podcasts a try or have been disgruntled like me with the various running ones that seem to only apply to the elites, let these suggestions be your entrance into the exciting world of auditory entertainment.

1.  "Diz Runs With...."

I can tell I have found something I love when it begins to consume any free-time I might have.  Thus, when I realized I had spent every moment of commuting time listening to the "Diz Runs With..." podcasts, I knew something great was uncovered.  The podcast covers a variety of topics from interviews with people in the running community to tips and tricks to improve one's running.  Denny is always releasing new content, so any time is a great time to jump in.

2.  "The DC Rainmaker Podcast"
If you haven't figured it out already, I'm a little (though according to my wife a lot!) geeky, so anything dealing with tech catches my fancy.  Because of this, I really get into the "DC Rainmaker Podcast."  Ray has become a household name for runners due to his in-depth (and fairly impressive) reviews of all things sports tech.  In a way to complement this work, he also runs a podcast geared toward updating the running/cycling/swimming community with the latest releases as well as answering submitted questions from his listeners.  Even though I know I'll never buy 99.9% of the tech he mentions, it's still pretty cool to hear what's going on.

3.  "The Average Runner Podcast"
A podcast title that doesn't mince words in what it's all about is always nice and is something the hosts of "The Average Runner Podcast" must have considered when developing their show.  This podcast, hosted by Sean, Jason and Stephen, gives the listener the inside scoop as to the experience of being an "average runner."  To hear the varying stories of these three guys, you will most likely find one of them to relate to and learn from.

4.  "Run Buzz"
While the podcasts above approach running from some unique angles, "Run Buzz" may be in line with the more traditional approach to running advice and guidance.  However, the podcast sets itself apart by choosing topics that you don't need a degree in rocket science (or sports physiology, to be more precise) to understand.  This may be a podcast to look up for those times when you want some solid advice and have the time to listen.

5.  "Wait Wait...Don't Tell Me"
Okay, I know this podcast isn't directly running related, but from what I can tell, a significant number of runners love it.  In a way though, it does deal with running since the more we are enjoying our runs the better we tend to do.  And, if you're laughing hysterically while running, as you will with every episode, your endorphin count has to be skyrocketing.  This NPR quiz show can help your mind wander away long enough to forget you're only a mile into a 14 mile long run!


So, what are you favorite podcasts on running or listen to while running?

Happy running!
Sean

Stepping On "Not Leaves"

I seem to have gotten ahead of myself in thinking of the winter months' impact on running and neglected, as I was reminded today during my run, the reality of how fall creates unique diversity in how we conquer the roads.  Amidst the familiar smell of cross country season (yes, a sport can have a smell) on the cool air and the beautiful coloration of the leaves on the trees, other challenges lurk that can often be forgotten when running.  Like my winter post, here are few reminds when enjoying your fall runs.

Leaves Are Shady Characters
See what I did there?  While leaves are great in the summer for keeping us out of the blinding sun and look impressive in the fall when the hues shift, they can also be deceptive once they begin to lay on the ground.  This stark truth set in several times during my earlier run.  In running on roads with lots of curves and little berm, I often attempt to extricate myself from the pavement by keeping to the point where grass and concrete meet.  The challenge leaves add to this method of safety is that they can cloak what is actually beneath them.  Within the first half mile of my run, my foot landed on what I thought was grass covered by leaves, but instead turned out to be swampy mud.  Thank God for my water-wicking socks!  While I was able to get myself back in rhythm within a few steps, it could have turned out much worse.  And in seeming to not learn my lesson the first time (I'm a slow learner at times), I repeated the misjudgment and found my foot sliding into a divot between a small hillside and the road.  With twisted ankles and face-plants narrowly avoided, I'm going to be much more careful on where my feet hit the ground.

The Ents Are Going To War!
Or at least I swear the tree branches are attempting to take me out.  With less leaves and everything turning a dreary brown, low-hanging twigs and leaning foliage become much harder to see.  The scratches on my legs serve as proof.  Until the weeds die and the branches break off, these things will continue to serve as annoyances that give leave some pretty nasty scrapes and cuts.

Temperature Like the Stock Market
Where winter is pretty predictable in that it usually stays cold, fall has the opportunity to change on a whim.  While the sun may be shining, the breeze can offer a nasty bite that will cut right through thin clothing.  As a result, while it may be hard to accept, summer attire may need to find itself retired and replaced with items that can be adjusted in case the temperature drops or climbs.  This fact especially holds true on long runs, when anything can and, on occasion, will happen.

Enjoy your various pumpkin-scented/flavored/textured everything and happy running!
Sean

Winter is Coming!

I feel like I am in a George R.R. Martin novel as I think about the Fall leaves drifting off the trees and snowy ground looming in the near future.  That realization set in quickly while running yesterday when half-way through my run my ears were stinging and throat felt raw from the dry, cold air.  The challenge of the run was even more complicated by the quickly darkening skies with dusk arriving that much sooner.  With the chilly weather blowing in and less daylight hours. I figure now is a good a time as any to give three kernels of insight into winter running.

Be Smart About It
In the past few years, winter months have been plagued with sub-zero days and intense storms.  In knowing how driven runners can be, we sometimes need a reality check that a day of working out is not worth endangering our health.  It's for this very reason that God created treadmills and strength-training websites (even though they may seem evil at first!).  No need to pull a George Weasley and lose an ear due to frostbite.

Bundle Up In Layers
Even though you may feel like the boy from A Christmas Story, dressing in layers works wonders.  As you warm up, you can remove any outer layers keeping your body at a comfortable temperature.  The key is to make sure you are wearing fabrics that wick away sweat and can breath a little.  Nothing will leave you feeling like an icicle than a cold blast of air over sweaty skin.

Opt For Reflective Clothing
Since many of us don't have time to run during the middle of the day, we tend to choose to either run in the morning or at night.  The change we may notice most when running at these times is the lack of glorious sunshine.  With Old Man Winter invoking so much darkness, we need to be attentive to how motorists will see us when on a residential road with few lights.  This thought set in when I was running one evening and realized that I was wearing both a black shirt and black running pants and any approaching car would have one heck of a time seeing me (even may pasty white skin would be of little help).  If you do any sort of search for "reflective tape for clothing," you'll find that a number of choices exist.  If you would prefer to not alter your lucky tech shirt, vests are always another option.  Either way, drivers will have greater respect for runners (and not unintentionally run us off the road) if we make it easier to see us.

Think Spring!
I know - we aren't even in Winter yet and Spring is already on the mind.  If you are like me and that's what it takes to endure the long, cold months, go for it!

Hope these tips come in handy and happy and safe running!
Sean