How Running Changed My Life: Angie's Story

In a quest to get back in shape after the birth of her second child, Angie discovered a lot more about herself than just the need for fitness. Here's Angie's story in her own words:

I haven't always been a runner. In fact, although I certainly had the height and natural ability, I never played school basketball either because of one simple reason—there was too much running! Up until seven years ago, I was the quintessential non-runner. A slow jaunt to the mailbox and back was the extent of my running abilities and even that was overdoing it.

Two years after having my second child, I found myself motivated to get back into shape and lose the extra baby weight that was still (literally) hanging around. I started walking in earnest every day and lost about ten pounds. It was a good start, but I was eager and impatient. One day, while out for my walk, I did the craziest thing—I started running! Granted, it only lasted 30 steps before I had to stop, wheezing and gasping for breath. But those 30 steps were the start of something even I could never have foreseen.

What began as running simply for weight loss and recreation has turned into a bona-fide obsession. At the encouragement of a good friend, I ran my first 5K in June of 2005 and have been hooked ever since.

I was bitten by the marathon bug in June of 2006. I trained for five months, pounding the pavement every week for hours on end through the worst of winter conditions and constant nagging aches and pains. When I crossed the finish line four hours, twenty-six minutes and fifty-four seconds after the starting gun went off, I was utterly exhausted but absolutely triumphant. Once out of the way of the crowd, I fell to my knees, held my head in my hands and sobbed, knowing I had just accomplished something extraordinary by all standards.

After enduring a spate of minor injuries and staging a comeback, I ran my second marathon a year later. As I crossed the finish line, once again overcome with exhausted elation, I realized how much I love running long-distance. I'll never be a speedster and will probably always place somewhere in the middle of the pack, but whether it's a local 5K or another marathon, I'm always planning my next race. To date, I've finished seven half-marathons and four full marathons... with many more to come in the future!

My family and friends are a huge support, of which I couldn't do without. But truth be known, I don't run for anyone but myself. I run to test my body. I run to clear my mind. I run to embrace my emotions. I run to celebrate my life.

It's what I do. It's what I am.—Angie

Angie, I too run for myself, to test my body, to clear my mind and to celebrate life. Running keeps me fit and more importantly—sane. Thanks so much for sharing your awesome story! Be sure to check out Angie's blog—Tall Girl Running.

Wake-Up Ritual for Runners

Do you love running in the morning, but have a hard time getting up? Or are you up, but spinning your wheels and not getting anything done, and before you know it your running time has passed? I fear I'm the latter. Because of this I'm usually squealing into the parking lot just before the time my running group starts our Saturday morning long run. My running buddies have a saying, "Thad's here, it's time to go!" If I'm early, it really throws them off.
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Because I carpool/commute 77miles (one way) four days a week with another student to my personal trainer school, I needed some help getting myself better organized in the morning. I discovered a handy book by David Allen—Getting Things Done—that's been very helpful in my organization quest.

In his book, Allen, presents the concept of Next Actions lists. Each list is a task you need to complete. For each task, you list in order how you'll physically get the task done. I used this plan of action to help get my butt in gear on weekday mornings as well as on the weekends for my early morning runs.
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When it comes down to it, the Next Action list really is a method for creating a ritual—in my case a running-morning ritual. In order for the list to work and for you to formulate and instill this ritual in you brain, you need to be as detailed in your list as possible from the time your alarm screams in your ear to the time you walk out the door. Here's what my Running-Morning Next Action List looks like:

RunnerDude's Running Morning Ritual:
1. Shut off alarm
2. Make Coffee
3. Get the newspaper
4. Fix breakfast
5. Eat/Drink coffee/Read newspaper
6. Drink 16% of water
7. Fill water bottle for run/Put in backpack
8. Put sports gels in backpack
9. Put on running clothes/shoes
10. Put post-run dry clothes in backpack
11. Double check that wallet, keys, and phone are in backpack
12. Brush teeth/Take care of other bathroom needs
13. Grab backpack
14. Head to car

Seems like a "Well Duhhh" list, right? I thought so too, but it really does help. For the first few times, have the list out and use it almost like a check list. The key is doing the same steps in the same order each morning. Eventually, the steps will become second nature and you won't need the actual paper list.
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Creating the list also helped me realize that I needed to do some things the night before. For example, I needed to make sure I had clean running clothes and a set of post-run dry clothes. If I lay them out the night before, I'm not running around waking-up the rest of the family looking for clean clothes. I also realized I needed to dedicate one spot in the kitchen for me to place my wallet, phone, and keys. For me, this ended up being a backpack that I hang on the back of my chair at the kitchen table.
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The night before, I toss my wallet, phone, and keys in the backpack. The next morning, the backpack is the destination for my filled water bottle, my sports gels, the dry set of clothes, and my gloves and hat (if it's cold). No more running around like a madman! Oh yeah, be careful. If you have a beagle like mine (that will eat anything and everything), you may want to wait to toss in those sports gels until the morning. Let's just say JayJay (my beagle) was in the "doghouse" for while after I woke up to a virtual backpack explosion one morning.

The morning ritual is very helpful when training for a marathon. Remember those super long marathon training runs where you get up before the crack of dawn walking around in a stupor tyring to get fed, dressed, and out the door? Well, if you have a morning ritual, your body and mind will actually work together on autopilot and this time they'll be doing all the right things!

Do I still squeal into the parking lot at the last minute? Of course! But at least now I have everything I need for the run and I haven't forgotten anything! I still have work to do on Step 5 of my list. No body's perfect.

5 Key-Storing Tips for Runners!

Raise your hand if you've ever lost a key on a run. Wow! That's a lot of hands! (Mine's raised too.) Better yet, ever returned from a cold winter run, ready to get in your warm car and out of your wet cold clothes, only to discover your keys are laughing at your from inside your locked car? Yep, I've been there too.

Even if you run from home, you still may have a house key to contend with. So, what's a runner to do? Where can you put that pesky but important key?

1. Lace it!—Slide one end of the lace out of the last hole at the top of the shoe. Then slid the key onto the lace until it's flush with the shoe. Next, insert the lace back through the eyelet and retie your shoe. Be sure to tie your shoe using a double knot. Secure the other end of the key beneath some of the crisscrossed laces to keep it from bouncing during your run. With doubling knotting the shoe and having the key secured on the string before lacing it through the last eyelet, that key's not going anywhere but along for the run.

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2. Pin It!—Those little pockets inside running shorts can often give a runner a false sense of security. Some of those pockets are barely big enough to hold a pair of nail clippers while others are big enough to hold your entire wallet. In either case a key can easily pop out during a run and be lost for good. To make the pocket more secure, add an extra security measure—a safety pin. Simply plop the key in the pocket and then fasten a medium-sized safety pin just above the pin (through all the layers of the pocket). This will keep the pocket opening closed as well as keep the key from jostling around.

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3. Wear It!—Buy a cheap pack of elastic hairbands. Simply affix the band to the key as shown. Now the key is ready to be worn on your wrist or you can attach it to your shorts or shirt with a safety pin.

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4. Tie It!—String the key onto one end of the waistband string of your running shorts. Slide the key as close to your shorts as possible, then using the same end of the string, secure the key with an overhand knot. Next, tie both ends of the string into a bow.

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5. Tote It!—There are several "shoe pockets" on the market specially designed so you can safely store your key and then secure the pocket atop your shoe laces. The Amphipod ZipPod Shoe Pocket is one such handy gadget. Many handheld water bottles as well as hydration belts also have handy pockets perfect for key storage.

12 Tips for Cold Weather Running

For some of you, cold-weather running has already arrived. Here in North Carolina, we've had a little cold-weather tease or two, but true winter weather is still a month or so away.

For some, winter is the time to pack up their running shoes until spring. If you dress well, hydrate well, and fuel yourself well, there's no reason you can't run year round. Of course, some of you deal with several feet of snow that may hinder your running, but on those days, maybe you can hit the treadmill. I hear from my Canadian readers all the time about their winter runs, so I know it can be done. They are hardcore runners! Listed below are a few tips to keep you safe and help prepare you for cold weather running.

1. Fuel Up!—When your body temperature drops, your appetite is stimulated. This happens because food provides the fuel needed to warm the body. Because of this, runners need to “feed the fire” before a winter workout as well as after. Make sure your feeding that fire with quality complex carbohydrates such as whole grains. Refueling after a run is important too. A 4:1 ration of carbs and protein will help restock your glycogen stores as well as help your muscles recover quicker after your workout. Lowfat chocolate milk makes a great post-run snack. It already has that 4:1 ratio!

2. Protect Your Hands!—Be sure to wear moisture-wicking gloves on your winter run. Wearing a snug-fitting gloves topped with weather-proof mittens works well. The double layer insulation keeps your hands quite toasty. On milder days, just the gloves or the mittens may be all that's needed. Mittens may look like kids' stuff, but they tend to keep your hands warmer than gloves, because the fingers can share their body heat which then gets trapped in the mitten keeping your whole hand warm.

3. Don't Forget Your Feet!—Remember to keep your piggies warm too! Moisture-wicking socks made of synthetic fibers (not cotton) will help keep your feet dry. On really cold days topping those moisture-wicking socks with micro-fiber or wool socks will help keep your feet toasty. Because of the added bulk, you may have to go up a shoe size for your winter runs.

4. Look Out for Frostbite!—Typically your appendages will warm-up fairy quickly on a winter run, but be sure to keep a check on your fingers as well as your toes, ears and nose. Patches of hard skin that look pale may be a sign of frostbite. If this is the case, get inside ASAP and begin to warm the affected area very slowly (do not immerse the affected area in hot water). If sensation does not return, seek medical help immediately.

5. Check the Temperature!—It can get too cold to run safely. It's best to hit the treadmill if the temperature goes below 0°F or the wind chill goes below minus 20°F. Better safe than sorry.

6. Layer it!—Dressing in layers is the best way to stay warm on a winter run. A thin moisture-wicking shirt makes a good base layer. A top layer made out of something such as nylon that will breath, but also protect you from the wind, is a good idea. On really cold days, you may need several layers. Garments made of fleece or micro-fleece are good for the additional in-between layers. Treat the lower half of your body the same way. Running tights will help keep your legs warm. On cold and/or windy days, pairing the tights with wind or fleece pants will keep you warm. It's important to have fabrics that breath so you don't over heat or get chilled. Be careful not to overdress. Remember, your body will warm-up as you run. Dressing as if it's 10°-20° warmer than it really is will help you accommodate for the body heat you'll generate.

7. Top It Off!—Around 40% of your body heat goes right out your head, so cover it up! Trapping this heat will help your body have more heat to distribute to the rest of your body. Be sure your head covering is made of moisture-wicking material (not cotton). Ever been on a winter run and your body's all nice and toasty, but your nose feels like it's going to fall off? If it's really cold or windy, investing in a neck gaitor (a neck muff) or a full face mask is a good idea.

8. Drink Up!—Be sure to hydrated well. Runners often think because they don't sweat as much in the winter, they don't need to hydrate as much. Actually you can perspire as much, if not more, in the winter as you do during the summer. Your skin may look dry because the moisture-wicking materials you're wearing are taking care of the moisture. Also, cold air has a drying effect which keeps your skill free of visible perspiration. This drying effect can also lead to dehydration, so drink up (before and after)!

9. Pucker Up!—The dry winter weather can be tough on your lips. To prevent chapped lips, be sure to apply some type of protective lip balm before and after your run.

10. Save It!—Your body takes longer to warm up during cold weather. Overdoing it on a cold day can spell trouble—a pulled muscle. Be sure to start out slowly to help your muscles warm up. Save your really hard workouts for milder days or do them indoors on a treadmill.

11. Be Seen!—Winter runs are often done in the dark or at least some of the run may be done in darkness. Be sure to wear light-colored, reflective clothing and/or a reflective vest. A handheld flashlight or a headlamp is a must on early-morning and nighttime runs. If you're running in the snow, wear brightly colored clothing so you can easily be seen. Remember, it's your job to make yourself as visible as possible.

12. Dry Off!—When you're finished, get out of those damp clothes and into dry clothing as soon as possible to avoid getting chilled.

Sometimes It's Just Not in the Stars!

Sometimes the best laid plans go awry. In July, I began in earnest the training for my 11th marathon—Marine Corps. I and a group of my friends (some training for Chicago, some for the OBX Marathon, and the rest for Marine Corps) began following the F.I.R.S.T. marathon training plan. The plan consists of 3 tough weekly runs (speed, tempo, long) and 2 days of aerobic cross-training. All started well for me. The training was hard, especially in the July North Carolina heat and humidity, but we were troopers and hung in there.

I registered for the marathon before I decided to begin the 6-month personal training and nutrition consultant certification program I'm currently in. Of course, at the time, I thought I was Superman and figured I could handle school and training. Well, like I said earlier, "Sometimes the best laid plans go awry." During the first month of the certification program I could hardly move! Each day (four days a week) consisted of 2.5 hrs of lecture and 2 hours of working out in the gym. These workouts were above and beyond my marathon training. I still thought I was Superman and was hanging in there with all the required marathon training workouts. Well, the body can only take so much before it says, "Whoa, Dude! What are you doing?!" Basically I was overtrained. I was slowing down and getting know where fast.

To back up just a bit—earlier this year, I figured out that even though I'm 44, I could use the Boston qualifying time for 45-year-olds because of when my birthday fell. So, the big plan was to run Marine Corps in 3:30, qualify for Boston 2010, and set a PR as well. I have a couple of friends running Boston 2010 and my goal was to join them.

Back to being overtrained—about a month ago, once I realized a PR and a BQ were not in the cards, I decided to bow out of the race. You see (as many of you can attest to)being laid off, having a family of 5, and living on one income (my wife's) while in school full-time, can be quite a challenge. We're managing, but taking a trip to DC to run a marathon (just to run it) and not achieve a monumental goal, didn't seem fair to the family.

I'm only 44. There are many more marathons in my future and I'll get to Boston one day. While being a little depressed on the day of the race, I realized how fortunate I am. I have a loving family who is fully supportive of my life-transition and career change. What more could I ask for!

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PS: Dena (Chicago), Andy (Marine Corps), and Mike (Marine Corps)—my training buddies—all set PR's! Lisa is about to run the OBX Marathon and I have no doubt she'll blow away her marathon too!

How Running Changed My Life: Zoë's Story

As a daily blogger (well almost every day), I love reading the comments that the readers leave. For some frequent commenters, I almost feel as if we've become close running buddies. Cyber running buddies, I suppose. Zoë, is one such buddy. She always has an encouraging word to say and her comments are always so insightful. Like many, Zoë ran in high school, then after a tragic family event, the running stopped. Then, like many, Zoë returned. Here's Zoë's story in her own words.

This is a post that I have been wanting to write about for a while, but just couldn’t get myself to do it. I feel that today of all days is the perfect time to let this out. This is how “Run, Zoë, Run” ended a decade ago…then began again this year.

Ten years ago, I was 15 and just started my Junior year of high school--not only was I busy with school and x-country, but I was also newly elected as class president. It was going to be a great year.

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It was a Friday, my mum and little sister sat on a picnic blanket at Lower Woodland as I ran in a 3A division cross country meet. My mum yelled loudly as I passed “Run, Zoë! Run!” and “Long strides, Zoë, long strides!” and I could hear her every time I ran near. She was a constant spectator at all of my sporting events, whether it was x-country or swimming, she was always there to cheer me on. I ended up doing better than I expected at this particular race, as it was my birthday weekend and I was turning 16 that Sunday. My friends “kidnapped” me by blindfolding me after the race and whisking me away for dinner at Red Robin and the football game afterwards. My mum was in on the plan the entire time and packed my letterman’s jacket and a sweater in her trunk for my friends to bring. I had no idea and the 16th birthday surprise was amazing.

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My actual birthday was the fun part. My brother had come up from Oregon to celebrate and all four of my sisters were at our house too. All six of us kids, mum and dad, and of course our Burmese kitten Oliver were on hand for the party. It was rare to get us all together, but it was the best feeling when it happened. Mum made an applesauce birthday cake in her stone baking pan, and my big sister laughed as she juggled five half-gallon cartons of ice cream trying to open the freezer door with her foot. My family liked to be goofy and put on little dance parties, so of course we had to crank up the tunes and act like fools. It was the most perfect Sweet Sixteen.

Two days later, as I was rushing out the back door before I missed my school bus, mum called after me: “Love you! I’ll pick you up from x-country at 4:30!” Those were the last words I heard her speak. Only a few hours later, she was in a coma at the hospital after suffering from a ruptured brain aneurysm only God knew about…

Visitors came and went, as we had set up “camp” in the ICU waiting room. I snuck over to a different part of the hospital wing with my sisters, where there was a huge fish tank that had a cute puffer fish. Even through all the gloom of the hospital that puffer fish just smiled back at me, waving his little fins. To this day, I still love puffer fish and they make me smile every time.

Despite us all talking to her in that hospital room, telling her about the plans for the fun hats she would get to wear when she went home (the doctors had shaved a small portion of her head to insert a tube in her skull to release fluid), she went home to Heaven on September 22nd, 1999.

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A week after her passing, there was a x-country meet at Lower Woodland again. I wanted to keep going on with everything as normal, especially running, because I knew that’s what mum would want. I ran the first mile of the race before collapsing in a blubbering heap in the middle of the trail. Fortunately for me, I had the best teammates & friends that a girl could ask for and they let me lean on them back to the starting line. It just wasn’t the same without the familiar “Run, Zoë! Run!” called in my direction.

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So this is my story, and why my blog is named what it is—Run, Zoë! Run! I started running again last year because I missed the feeling of accomplishment after a great run or race, and I wanted to feel that connection to my Mum again. The pain is still there, even after all these years, but now—ten years later & more than ever—I can hear her cheering for me on the sidelines.

Zoë, I know your mom is proud of the strong and loving person you've become and I know she's proud your back at running too! Thanks for sharing your story! Be sure to check out Zoë's blog!

Vitamin D Does a Runner Good!

I've been a big advocate of Vitamin D for quite a while. As many of you know, I have ulcerative colitis. Vitamin D helps insure a strong immune system—something very important to people with IBD (Inflammatory Bowel Disease). Vitamin D also plays an important role in the body's ability to absorb bone-building calcium and helps to improve and/or maintain bone density—something very important as we age. New research is showing that Vitamin D may help lower the risk of cancer, diabetes, and heart disease.

Vitamin D has been in the headlines quite a bit lately. Mainly the news has focused on how much one should take each day. Currently the recommended daily allowance is 200IU(Internal Units). Most experts agree that this is too low. Vitamin D is a water soluble vitamin and would be very hard to take enough to reach toxic levels, but still there's a wide range of opinions on how much to take. From what I've read, most at least agree that 200IU is too low and many recommend upping it to at least 400IU, but many others recommend much higher amounts. I recommend that you consult with your doctor about the right amount for your own personal needs. Because of my IBD, I take 2000IU daily, but that may not be appropriate for everyone.

The current issue of Runner's World (Dec. 2009) features an article on the benefits of Vitamin D for runners. According to the article it may boost your running performance (if you're taking enough). The article sites research from the March 2009 Archives of Internal Medicine that reports over 3/4 of adults are Vitamin D deficient. A separate study from the Cooper Clinic in Dallas showed that runners are no different than the general population. This 2008 study showed that 75% of the research participants averaging 20 miles a week had low Vitamin D levels.

In addition to the possible cancer, diabetes, and heart disease risk-lowering benefits of Vitamin D, researchers now believe it may also help boost athletic performance. A 2008 study showed that adolescents with high levels of Vitamin D could jump higher, quicker, and with more power. A different 2008 study showed that Vitamin D increases the size of fast-twitch muscles and muscular strength. Other research shows that low levels of Vitamin D may make an athlete more prone to injury such as stress fractures.

According to the Runner's World article, Michael F. Holick, M.D., Ph.D., Professor of medicine, physiology, and biophysics at Boston University of School of Medicine and author of the upcoming book, The Vitamin D Solution, recommends that runners take a supplement that contains 2000IU of Vitamin D. Hey! That's what I take! Cool!

Be careful. All Vitamin D is not created equal. When looking at a supplement, be sure it contains Vitamin D3 (choledalciferol). From what I understand, supplements use either Vitamin D2 (ergocalciferol) or Vitamin D3 (choledalciferol). Most experts recommend using a supplement made of Vitamin D3 (which is typically naturally sourced and better used by the body). Vitamin D2 in high doses can actually be toxic to the body.

Good sources (natural, fortified, or enriched) of Vitamin D include:

• mushrooms (enriched)

• fish (salmon, mackerel, sardines [canned in oil], tuna [canned in oil])

• milk (fortified)

• margarine (fortified)

• cereal (fortified)

• whole egg

• swiss cheese

• cod liver oil (yum!?)

• yogurt (fortified)

• liver

• beef

• orange juice (if fortified)