The Treadmill that Saved Marathon Training

If you read my marathon story, you got a brief homage to my treadmill, but it really doesn't do it justice. For starters, I am an outdoor runner. I learned to run during a drought, through a very hot summer. I hated treadmills and only relinquished the fight to run inside after TWO close calls running outside near sunset in fall/winter. At that time, I joined Lifetime Run and used the gym treadmills. If  you haven't heard about it, Lifetime Run is a great way to get to know other runners, keep yourself accountable by weekly social runs, and really get the chance to mentor or be mentored by another runner. I personally help newer runners to improve and motivate them toward new running goals. If you have a Lifetime Run group in your area, I highly suggest checking it out. Anyway, I digress....

It was summer of 2013 when I started to consider running a marathon and stumbling across the article for medals I found the Little Rock Marathon. I was sold, if I was going to run a marathon, it would be the one with a big honkin' medal I could brag about for years. I looked up the date. CRAP! An early March marathon meant training through the winter. Yuck! That meant short days, cold weather and the possibility of ice and snow. Despite the idea of training through winter I signed up for the race.

I was a couple months later when I heard something about the Farmer's Almanac predicting an especially harsh winter. DOUBLE CRAP! That was about September and I then began to plan my training. I needed a treadmill and not just any Walmart special....I needed something that could take the mileage necessary to train for a marathon. I run tested treadmills at secondhand sporting goods stores but found a lot of overpriced aged models. I went online to try and research what models would be best for me and found Treadmill Doctor. This website was a wealth of information and contained unbiased reviews of all sorts of treadmills by price range. If you're in the market for a treadmill, this is the place to start looking for your best model option. It's also where I found and fell in love with the NordicTrack C1750 model. It had everything I needed: a strong motor, a wide and long belt/platform, a reliable cushioning system, and the mechanics necessary to take the kind of beating marathon training would dish out.

 

http://www.nordictrack.com/fitness/en/NordicTrack/Treadmills/commercial-1750-1

Not to mention, it had two things I absolutely wanted as my own guilty pleasure: the ability to run downhill and the iFit screen. I wanted this for one reason and one reason only, so I didn't get bored with running on a human hamster wheel. The iFit allowed me to run maps. I could run a course during training and it would automatically adjust the incline and decline as I ran. I was amazed and just had to have this fabulous, wonderous thing that made running inside less mind-numbingly dull!

The only hang up was that this treadmill was well out of my price range at $1,500. I had about $700 to spend on a treadmill and it was looking more and more like I was going to have to settle on the Walmart du jour. I searched Craigslist and eBay for options and stumbled across a C1750 for sale on eBay. It was another runner who was moving and needed the money. It had a full extended warranty and only 40 miles logged on it! That is either amazing luck or perfect timing. She wanted $1,100 for it. Still too expensive. I offered $700. No deal. I was lucky enough to talk with her and explain that i was going to be training for my first marathon and she really wanted to see her treadmill go to another runner who would really appreciate it. BINGO!!!! We settled on $900. $900 with full warranty for the exact model I had been drooling over!?!? HECK YEAH!!!!!

I got my C1750 around the end of September and immediately used the iFit maps to run my relay legs of the Bourbon Chase. I was able to train for the terrain of my event that was a state away! I was in love!!! Of course, winter approached and so did marathon training. The Farmer's Almanac was right and we endured one of the coldest, snowiest winters on record. My training went on, day in and day out, in the semi-comfort of my unheated garage. I ran beaches and Amazon rainforests on iFit. I even programmed in 5 mile sections of the Little Rock Marathon and ran it bit by bit to get acquainted with the course. The constant elevation change kept things interesting and seeing my progress on Google maps gave me something to look at besides the walls. I even added my iPad to the holder and ran while watching YouTube videos with "epic music"

It all helped the time pass and take my mind off of the fact that I was running on a treadmill. That was probably the only thing that made my 20 mile training run bearable indoors and I couldn't have made it had it not been for the amazing timing and luck that landed my dream treadmill. Don't get me wrong, I'm still an outdoor runner and have been beyond ready for spring to get here, but now when it's cold or rainy I don't hesitate to hop on the treadmill instead of bum about the weather.

Get your own C1750 here.

Runner Tips

Every new runner has a barrage of questions, whether it's about schedule, shoes, events, nutrition....you name it. There is definitely a lot more to running than just getting out there and doing it, yet that's all there is to it at the same time. In an effort to corral some of the most popular tips and questions in one place, I figured I'd post a blog I can add to at any time so there's one central place for the tips, tricks, and issues commonly (forgive the pun) runnng through a runner's mind.

Pre-Race Jitters

Most runners, especially new runners, experience some nerves before an event. Whether it's their first 5k or their 10th, there's always that worry that  you'll forget something, won't have a good run, etc. One way to fight the stress is to prepare, whether it's in training, your pre-race meal, or simply packing and double checking your gear the night before. Practice calm, meditative breathing. Remember, you've put in the work and you need to relax to realize the fruits of that hard work.

Run Schedule

Several people say they run every day, but every coach I've talked to and article I've read recommends against this. Running every day will overstress the muscles and joints and can eventually lead to injury which will flat line your running for a long time. Depending on what goal you're working toward, many suggest a basic 3-4 day per week run schedule. I, personally, run one basic 5k at my event pace, one day with speed work intervals (fartlek training), and one long run day. In between those days, I'm at the gym weight training and/or cross training with elliptical or on bike, and I take one day a week where I rest. By rest I mean NO training. I might clean the house, do laundry, run errands, or play with the kids that day... but nothing where I'm pushing my physical limits because your body does need time to regroup.

Toes

Runners toes aren't pretty. They get abused and end up with chipped polish, black toenails, MISSING toenails, blisters, calluses, etc. I have found keeping polish on my toes simply doesn't last. So, for when I'm going out in sandals I try to be prepared. I keep a bottle of red polish on my nightstand and another at my office, so if I throw on some sandals I have a quick touch up available whether at work or home. (I actually wore sandals to the office today then did a quick paint job when I got to my desk).

(not my toes)

Tying Your Shoelaces (Thanks to Runner Academy for this gem of a tip. It has changed how I lace up and since changing my lacing I have never had my laces come undone).

You are out enjoying your run or about to get a new training PR and the next thing you know you look down and those shoelaces have come undone yet again! Frustrating! Thankfully there is something really simple you can do about it – tie them properly.
Most of us learned how to tie our shoes at a young age and likely have thought nothing of it since then. It’s automatic. But if you are doing it wrong you will notice it as a runner.
The Problem: Most people tie an unbalanced knot which is known as a granny knot.
A granny knot is the most common reason for shoelaces to come undone. It is caused when the starting knot and finishing bow don’t balance each other. If your shoelaces are angled across your shoe or even perpendicular you have a granny knot.
You want to tie a balanced knot also known as a reef knot. A reef knot will not come undone when properly tied. This knot will sit sideways across the shoe, and even tightens when you are underway rather than working itself loose. As an added bonus, it looks better than a granny knot.

The Fix: So how do you tie a balanced reef knot instead of a granny? Quite simple actually.
In fact, you only have to change one step of your shoe tying process for trouble free running! Watch the video below and I will show you how.

The Ugly Side of Running

I recently stumbled across a great blog article that hit home with me about the not-so-glamorous side of running. Thanks to Anne Mileski for this great post in RunAddicts.net

When I first started running, I didn’t realize how my body would respond.  Granted, I became a lot stronger as time went on, but there were also a lot of not so pleasant side effects to my new hobby.  Here are a few of the most common ailments I’ve encountered and how to prevent them.

Blisters

This might be the most common issue new and old runners alike find creeping onto their heels.
Blisters love warm, moist areas where they can creep in underneath friction.  Fast feet definitely fall into that category.
To prevent blisters make sure that your shoes fit! It seems obvious, but if your shoes aren’t properly sized, they won’t sit correctly and will facilitate blister-loving conditions.  Also, the longer distances you run, the more you need moisture wicking socks.  They are made of special material to keep your feet dry, making it harder for blisters to form.
Check out our in-depth article about blisters.

Shin Splints

The #1 culprit for that aching on the front of your legs? Your stride.
Lots of beginners tend to run on the front of their feet rather than on the balls.  Make sure you stay centered on your stride and don’t favor one side of your foot.  Shoes can be another one to blame.  Good running shoes will have enough cushion to take the shock of pounding your feet on the pavement.  Go to a good sporting goods store to check out something with a little extra pad.  While you’re there, have them check out your old kicks to assess your stride.  Kill two birds with one stone by getting shoes that enhance your natural stride tendencies and provide adequate shock absorption.
There has been a lot of discussion about the correct stride and there are a lot of different opinions on the correct way to land your feet while running. We’ll cover this in an upcoming article soon!
We have written a Runner’s Guide to Shin Splints.

Tummy troubles

Remember that rule about not swimming for an hour after you eat?
If you’re experiencing nausea after or while running, you might need to apply that rule to your feet flying as well. However, the more likely suspect is dehydration.  Make sure that you’re drinking lots of water throughout the day.  Besides keeping yourself well hydrated, water is  your number one cleansing source, flushing away toxins and all the bad stuff you might be encountering throughout the day and in your snacks.
But even if you’re getting 8 glasses a day, you need to hydrate during your training runs.  Especially if you’re running for longer than an hour.  Carry a water bottle or try a hydration pack to keep your energy and hydration up.  If running like a camel isn’t your style, plan your runs around drinking fountains or some other sort of water spot.
Read more about hydration.

Sunburn

Unless you’re continuously running at night, always take the proper precautions to protect yourself from the sun. Depending on your location, lather yourself up with SPF, wear a hat and get some good polarized sunglasses.  Trust me, you’ll thank me later.

Chafing, Toenails, and all the Gross Stuff

Long term, long distance runners can vouch for the fact that running isn’t always pretty.  Do yourself a favor and make like a girl scout: be prepared.  Use Vaseline or another type of body gel to cover spots that might rub against your clothing to prevent chaffing.  Keep your toenails short so they don’t hit the front of your shoes when you’re heading down hills–that way they won’t bruise or even fall off (seriously).  As for staying dry, make sure you have moisture wicking clothing and a hat or headband to keep sweat from burning your eyes.
As a fellow runner, I can tell you that I haven’t experienced all of these things in full force.  Some I experienced right off the bat (shin splints) and others I got a little taste of when I started to run longer and further.  You may never get a blister, or you might have to take off a couple of weeks because your knee ended up being more serious of a set back than you imagined.
As long as you are smart, armed with resources and confidence about how to jump any hurdle, your training will be unstoppable.  Maybe even beautiful.

101 Running Tips by Other Runners

Did you just Fartlek?

As a new runner, I came across several names for runs that were as foreign to me as the trying to speak Farsi. Now that I can officially say I am a seasoned Fartlek veteran, I'd like to share a little info on just what those runners are talking about.

Fartlek:  a Swedish-named run that means "speed play". Fartlek is an unstructured run that alternates moderate-to-hard effort intervals with easy intervals throughout. After a warm-up, you play with speed by sprinting for short distances (say from one telephone pole to the next) followed by an easy pace for recovery. Then at the next pole try running faster but not sprint-speed, followed by another easy pace. You can mix the pace and distance. These alternating unrestricted intervals help enhance your muscle fire timing and when integrated regularly into your work can help improve your overall pace and stamina.

Tempo:  Think of an Oreo cookie (yuuuum....cookies.....). Okay, think of a turkey on whole grain sandwich instead. The warm-up and cooldown are your bread, and the meat of the workout is a run at an effort that's at or slightly higher than your anaerobic threshold. It's is NOT comfortable and NOT easy, but NOT impossible. Think of this as one step beyond your comfort zone. You can hear your breathing, but you're not gasping for air. You can't talk easily, but if you can't talk at all you're pushing too hard. This is that level of "I'm pushing myself but not trying to win the race". Think of an effort where you can talk in broken words. Tempo runs increase your lactate threshold so in the long run you'll be able to run faster with easier effort. It's not a fun workout but a necessary one if you're training to PR or complete a longer run event.

Interval:  These are short, intense efforts followed by equal or longer recovery paces. For instance, run hard two minutes, the jog 2-3 minutes, then repeat. These efforts should be harder than tempo runs where you're fighting for air and counting the seconds until you can stop. The recovery jog is a blessed time to recouperate before the next antagonizing interval. Interval training improves your running form, endurance and your running economy.

Now, you're probably left with more questions than answers, like what is anaerobic threshold? What's a PR? We'll get there in time. After all, I've only been running for 8 months at this point and am by no means an expert yet. What I can tell you is that I Fartlek weekly and it definitely played a key part in my overall increase in pace in the autumn months. I personally hate trying to do interval work on the treadmill because of having to hit buttons whenever I want to switch it up, but once the weather warms up I'll be out there sprinting between telephone poles again and working on achieving a sub-30 5k time.