I was planning on writing about something else, but I got very upset over a post I saw on a friend’s feed today. It was making fun of ‘Karen’ in this picture:
I don’t know who posted this picture first online, so I can’t give proper credit. But I want to thank the lady in the picture for being brave and showing up for herself!
This picture came with laughing emojis and all. And most of us probably have noticed that ‘Karen’ is a generic name used for a person who is stupid or eye roll-worthy. So not cool! 😡 She is living her dream! Why would you feel a need to knock her down? My experience suggests that people who do that stuff are just miserable in their own life and we should ignore them. It’s not like they are trying to do something worthwhile with their time. I posted about it on social media and made comments. And you know what? People who liked (and loved) my posts/comments and wrote other encouraging notes were mostly the athletic types. We know what it takes to get to that finish line. We want to encourage others to be healthier and make good choices. And, most of all, we want others to appreciates sports we love!
So I say, whether you are lady on the right or one of the ladies on the left or anybody in between, you do you. I applaud you and I will do my best to lift you up and, if you’d like, help you in your journey! 🙌
These pictures came from Runner’s World Instagram feed. Great magazine!
Increasing your mileage is important for all endurance athletes and I have been working on it for my cycling. I am not exactly a good person to mimic these days though. I have been running long distance for ages now and what I consider a ’rounding error’ may be more exercise than you get on a given day.
The above picture is of me right after my 56 mile bike ride. My previous longest ride was 38 miles two weeks earlier. I look good, don’t I? But here is ‘the thing’: that was less than 3:30 hours of exercise and biking is less strenuous than running. I keep myself in marathon running shape at this point basically non-stop, with semi-weekly 20 mile runs. Ok, maybe I haven’t been making it regularly through all 20 miles, since I have been focusing on biking and I don’t have any marathons coming up soon, but here is what I look like towards the end of those runs:
This doesn’t mean that I never feel tired or done with my mileage. I do. Although these days, it’s usually lack of good planning. Last week, I accidentally ran 11 miles and it didn’t look good:
Here is how you ‘accidentally’ run 11 miles: it was supposed to be 8 miles according to a map, but clearly that meant as a crow flies, not as the bike path goes. I was totally not prepared for that distance! Since I have run 5 marathons and have been putting large mileage on a regular basis, I can get away with quite a bit of extension to my long runs and rides – my body is used to exercise of 3+ hours on a regular basis. It’s not true for the vast majority of people and they should use some more thought-out training plans. So here comes some wisdom on increasing mileage in your endurance training.
Running
Before you start increasing your mileage, take good look at where you are at right now and what your target is. Some people talk about increasing mileage from basically nothing to a 5km or 10km runs, or even just so they start moving around. I am really happy for all of you in this category and I am rooting for you! For others, increasing mileage is going to be about getting through a marathon or a century bike ride. In order to get to long runs and rides, you have to first build a solid base.
First, figure out what your comfort level is. It will differ based on your general health and fitness. Once you know where this is, you can start working on increasing your mileage. You should do it gradually – this is where the 10% rule keeps reappearing. According to this age-old wisdom, you should be increasing your weekly mileage by 10% every week. So if you are currently doing 3 runs of 3 miles each (total of 9 miles), the next week you would increase to 9.9 miles by adding an extra .9 mile to one of your runs or splitting it between the runs. I know it may seem like a slow progress, but you are out there giving your best, stick to it! Adding too much mileage too fast may lead to an injury or cause you to feel tired all the time. In the long run (no pun intended), it will be counterproductive. Some sources even recommend that after adding 10% to your weekly mileage, you stay at that level for a couple of weeks until your body adapts and then do another 10% increase.
Once you have a solid higher mileage base, you can start working on your long runs or rides. I looked at many marathon plans and advice on mileage before starting a specific training plan range from 15 to 35 miles per week for several weeks. You should probably be able to do a six mile run at least once per week as part of your base before you start your marathon training plan or adding serious mileage to your long runs. Marathon training plans tend to range in length from 12 to 20 weeks and you should keep in mind that at some point, you will be expected to do at least one 20 mile run. You need to make sure your body will be able to do it. And yes, you will be increasing your mileage gradually, but the more solid your base, the easier it will be.
For the long runs, common rule is adding 1 mile per week or 10 minutes per week. Since I tend to do 10 minute per mile (maybe a bit slower) for my long runs, it tends to be the same…
Biking
Advice for extending your mileage on a bike appears to be a derivative of what was developed for marathon training, with the magical 10% weekly increase. Since this cap was created to help stave off injury and biking is lower impact than running, you may be able to get away with faster increases. Nonetheless, pace yourself.
Triathlon
You have no idea how few articles are out there on this subject… Believe me, I checked! The closest I got to a relevant information was an article in Men’s Health. Although, at the end of the day, they said the same thing as the marathon advice already did: 10% mileage increase per week. There was one difference though, which was to have a low mileage week every few weeks to allow your body to recover. As I kept pushing the question, I learned from various materials that you should cap training amount, but that’s a whole another article (which now I feel like pursuing immediately because it got my interest). I asked Diana (my personal trainer and total goddess of all things fitness) about extending my long runs and rides. She said that the 10% rule holds true for all types of exercise. No wonder going from 5lbs to 10lbs is such an awful experience in weight training 😉. So I guess the advice is: if you are riding 50 miles, next step would be 55 miles. Same thing for running: going from 10 miles to 11 miles (for nice, round math).
Final thoughts
Whatever you are doing to your mileage, whether a long run/ride or weekly mileage, remember to listen to your body if it starts aching or you are experiencing general fatigue. On the other hand, don’t listen to it when it tells you that you can do more! You may be able to add more mileage over the next week or two, but you are increasing your chances of injury and setting yourself up for a lot of exhaustion. Pace yourself! Patience is paramount in endurance sports!
I have a lot of running shoes, don’t I? I included a couple of pairs that are not mine, too… But there is one thing those have in common: almost all of them are meant for long distance road running.
I wrote a whole post on choosing the right running shoes for you, but in all honesty, it was mostly about long distance road running. Now it’s time to talk about shoe types. The first thing you need to ask yourself is where you plan on running. And yes, the true answer is that there is a chance you will need more than one pair of running shoes (but for the love of all that is holly, keep the number of your shoes under control). As it is, even if you are always repeat the same type of a run, you should not use the same running shoes multiple days in the row. Shoes need at least one day off in between use in order to rest up and fully dry. The second question is about a sub-group. So here they are.
Sprint shoes (spikes)
Those are the light, small-looking shoes, frequently with spikes under your toes. They are stiffer than most other shoes and are meant to help you stay on your toes and push off as hard as possible, but they have less cushioning. Name of the game with them is maximum force and nothing else. Over longer distances and for every day running, they may lead to injuries, as they have little support or cushioning. There are variations within this type, based on distance you are running. You may want to train your sprints in them or use them for races, but they won’t be good for when you are putting in your daily miles.
Trail shoes
It’s all in the name: they are meant for running on trails and everything about their design is meant to help you on stay safe and injury-free on a trail. They tend to be heavier and built with durability in mind, to compensate for and protect from the difficult terrain. The soles are thick with deep tread patterns for traction. Historically, they used to be a lot like hiking boots, but fortunately for all the runners who enjoy trails, progress has been made in design and now you can actually run in them. Trail shoes will give you the best results on trails, but they won’t give you great speeds on dirt on a road.
Long distance race shoes
They have a few things in common with spikes. They are small and light. Unfortunately, they do that at the expense of stability and cushioning. In a sport where every ounce matters, they may help you have a better time at the finish line. However, they won’t give much protection to your feet and the rest of your body. That makes them a bad idea for daily mileage. Personally, I prefer to have support from my stability shoes and some cushioning in the soles, so my knees won’t be killing me (ok, not killing as much) after a race. But if you are after serious times, they can help on the race day.
Road running shoes
These are the shoes I am most comfortable with! These are your high mileage, every day shoes that will help you stay injury-free during your daily runs (or as long-term side effects of all the miles you run). There are three types of running shoes
Cushioning
These shoes are frequently recommended for underpronators, who tend to have high arches. They don’t provide much support, since supinators (aka underpronators) don’t need extra. However, they need shock to be dispersed towards mid-sole and out-sole. I have known a lot of people who shift towards cushioning shoes as they age, as they become more concerned about impact on their joints. However, I am one of the people who went the opposite way.
Somehow, at some point, I switched to cushioned running shoes. I don’t remember when or how that happened, but I can honestly tell you: that was a bad idea. Not because the shoes were bad. They were lovely and I still enjoy my last pair of cushioned shoes for walking around. However, they were the wrong choice for me. I have pretty flat feet and I tend to overpronate. Cushioning shoes did not provide me with sufficient support and I ended up developing a foot injury. Once I switched to more rigid shoes (fortunately, it was winter, so my winter hiking boots worked for this), the injury cleared up quickly. So this is a cautionary tale: choose proper type of shoes for your feet!
Stability
This is where I currently am at and it works. Stability shoes are meant for people who have neutral pronation or small over pronation. They are more cushioned than motion control, but also provide support for your ankle. For me, it’s the optimal mix and the shape of the insole is most comfortable for me while running. I wouldn’t tell anybody they are the best type of a shoe for long distance running because that assumes that I know how you run. I have seen plenty of people with severe overpronation for whom the top priority is keeping their ankle in the right place. On the other hand, for people with very high arch, distributing force of impact over larger portion of foot and softening it is the focus.
Motion Control
Ah, yes, shoes for people with flat feet… I have never enjoyed these, as I find them simply uncomfortable. This is definitely very personal feeling and I wouldn’t want anybody else to be prejudiced against them. They are amazing in correcting overpronation and have been life saver for many people with flat feet. I grew up in Poland and for many years, there was mandatory military service for men. Flat feet combined with severe overpronation were actually on a list of medical conditions that would exempt one from service, as the rate of injury was very high in that group. That came to an end with development of motion control shoes – flat-footed overpronators stopped constantly having foot and ankle problems and were able to serve. So yes, motion control shoes are very much important for those who need them. And if you are one of them, you will be able to see it. Just grab a pair of shoes you wear a lot and take a good look. If they are all broken into the inside, you should definitely get motion control shoes. Their stiffness will save you from preventable injuries.
Meb advised me to do my non-speed workout on trails rather than paved surfaces and that led me to thinking about merits of each option available for running surface: trail, track, treadmill and road. Every option has its benefits and there are times when they are more appropriate.
Trail
This is where Meb recommends doing most of your runs. Ironically, it’s for the same reason I have seen being given as a con for trail running. The surface is softer and ever-changing, requiring you to spend more energy on running and, therefore, causing you to run slower. I agree with Meb’s take on this: if you are training for a race, make the training harder. It will make the race feel easier and lead you to being faster. The other part of running on a trail is that you have to adjust your steps to the surface. All of this will make your legs stronger and force you to pay attention to your stride.
A commonly cited benefit of trail running is that the surface is softer, decreasing the jarring of your knees and helping avoid injuries. However, I always found it easy to step wrong and hurt myself. Strength exercises tend to help with it, but always make sure you can see where you are running. Trails are probably not ideal for running when it’s dark.
A huge benefit of trail running: usually the views are better! Although around me, people tend to run on a dirt path along the W&OD Trail (shared use paved trail), so I get the same view when I run and bike. But yes, you get to interact with nature more. Personally, I enjoy seeing wild animals. That reminds me: it’s spring, so babies should be coming out soon! I only look at them and every now and then, I will take a picture. Please don’t bother wild life. You are in their home! (also: don’t litter! I am looking at all of you who throw out/drop wrappers from their energy bars and gels wherever you ate them).
Personal experience on with the trails… Not a fan… I guess I should say that a lot depends on what trail you are talking about. One of my friends has told me that for all the years he has been running without knee injuries, running on sand did it for him – his knees hurt for weeks afterwords! On the other hand, it is one intense workout and you will build up muscle really fast. Warning: make sure to run both ways on the beach in the same place, so you don’t create muscle imbalance. My issue with trails comes from running on a path along the bluffs in central California. It’s an amazing place to run! I am sure you can already sense a ‘but’. Well, it’s totally wild with some serious dips. As I got older, it started to impact my spine and got my back to hurt. I was pretty upset because I loved the trail. I also have landed a few times in big mud puddles. Half a problem if I just landed in them, rather than slid into them… (yeah, I had some socks that went from white to brown permanently 😉) But even with that, I do love an occasional run on a beautiful trail. It usually comes with cleaner air, too!
Track
There are two types of track: the synthetic springy ones and asphalt ones. I took a picture at an elementary school by my house and they had the latter kind. The former is what we usually see in track & field competitions. Synthetic track is softer and is easier on your joints, so if that’s a concern for you, this is a wise choice. However, keep in mind that they won’t do as much for your strength. Asphalt tracks are better for strength, but it will be taxing on your joints.
What running around track is best for: tempo and interval workouts. The surface is flat and straight, usually with easy to see markers of some sort for distances (or you can draw them with a piece of chalk). A warning I have been seeing for running around the track is that you are always told to run counter-clockwise and that can lead to muscle imbalances, since you keep turning left. Personal feeling on the subject: I usually train at ungodly hours in the morning, so there is little to no competition on the track. I can run in whichever direction I please.
Nice thing about running around the track: you don’t have to carry all your stuff. You can just leave it in one spot and grab it whenever you need it or once you are done. On the other hand: and you think treadmill is boring??? On a treadmill, I can at least turn on tv or something. Here, I’m just running in (not so big) circles. You can probably guess how I feel about track…
Treadmill
I don’t think there is a piece of gym equipment than a treadmill. Apparently some people refer to it as ‘dreadmill’. However, like everything else, it has its uses. For one thing, there are days when running outside is not an option. A couple of examples from my ‘back yard’: when the ground is covered with ice (definitely safer than slipping around) or when a monsoon hits (extreme winds, pouring rain and thunder – not exactly safe). There are also some parts of the world where being outside is not the safest idea, especially for a petite woman like myself.
So those were obvious reasons for running on a treadmill that have nothing to do with how your body reacts to the surface you are running on. I have heard many times that running on a treadmill is bad for your joints. Comes to find out it’s actually easier on your joints because the surface is cushioned. Not that it means you won’t hurt yourself. Running in a straight line at a repetitive pattern can lead to muscle and bone overuse injuries.
I have read that there is an interesting side effect that occasionally happens to people who run on treadmills: shorter stride. I actually know from experience that using treadmill for all of my runs makes me slower and less efficient runner. Research shows that running on a machine is easier and they suggest 1% to 5% incline to compensate for energy savings. And have I mentioned possibility for boredom? You are staring at a fixed point the whole time.
A double-edged sword of a treadmill: you can always get off of it. It’s good when you are coming back from injury or are concerned that something will get wrong. On the road, you still have to get home. It’s nice when you get hurt or sick, but it also lowers your incentives to push through tough times. Speaking of tough times: intervals on a treadmill… Yeah, those can be intense. The machine will force you to really go full out for the whole time and it’s great. It does translate into improving your time on the road. And you can always push emergency stop button or jump off if you must. So I guess that while treadmill is not great for mileage, it is great for intense speed work.
I have a feeling a few people enjoy this part: my personal experiences with running on a treadmill. First of all: treadmill is how I hurt my hip – I literally fell off of one. Yes, falling on a treadmill is an actual risk you need to take into consideration. It can happen when you accidentally step on the immobile part or trip over your own feet. Yes, you can trip on a road, too. But the road is not going to keep moving and throw you off! Another funny thing that happened to me while running on a treadmill: bruises on my wrists. How, you ask? Well, because the way treadmills at my gym are constructed, there is a hard edge exactly in the way of my arms when I run. Not cool… It took me a while to figure out this one, too. I have a personal problem with treadmills, especially when I do intervals on them: my leg I have injured before VT marathon seems to be bothered by that pounding. I avoid doing that to my body. Personal admission: I also tend to be tempted (and sometimes lose) to grab onto the treadmill, so I don’t fall off. A positive thought on treadmills: I enjoy watching sci-fi movies when I’m on one. Don’t ask me how it works, but I can run forever with a good sci-fi movie/show playing in front of me (feel free to judge me for it, but it works for me).
Friend’s input: a friend with severe pollen allergies said that treadmill is also a life-saver during allergy season. I don’t really suffer from those, but I can see how hiding in an air-conditioned gym from pollen would be a good idea.
Road
I will I could was able to come up with a nice synonym that starts with T 😉
First of all: anybody who thinks that paved trails in my area are ‘flat surfaces’ is seriously mistaken. There are potholes, like on the streets – I live in the area where water freezes in the winter and blows out holes in asphalt. Spring rains wash ground underneath, causing cave-ins and depressions. And then there are tree roots breaking the pavement everywhere. So no, it’s not a perfectly flat surface, thank you very much.
The con of the paved road is as you may expect by now: it’s hard on your joints because you are hitting hard surfaces. On the other hand, it’s easier to keep your stride steady, as road is flatter and the ‘terrain’ (like holes and uneven parts) is easier to see ahead of time. I am pretty lucky in that I have paved trails I occasionally refer to as ‘the road’ and I enjoy running on those. It’s easy running and pretty safe. They even have water fountains, public bathrooms and rest stops on them! However, they come with a serious con: other people. And I’m not talking about others running along. Or even bikers zooming by. I’m talking about a group of people wandering around, taking the whole road and not responding to people yelling at them that they are trying to pass. Or a kid learning how to bike and swerving around (I don’t hold this one against anybody – they are learning and I am happy for them. But they can run you over every now and then, so they are worth mentioning). For those of you who run on actual roads with cars, the con called ‘cars’ or ‘traffic’ is an obvious one. Please be careful! Let’s not forget the annoyance of stopping on crosswalks, either. Some places, running on a road looks more like intervals!
Despite my long explanation of cons of running on the road, I love mine. For many people, roads mean cars and danger, but not for me. I can just get into my zone and trudge along. This surface gives some of the best results (other than setting a high speed on treadmill, but that’s not the same thing, is it?) though, since it is hard and you get the most out of each step.
Conclusion
As you have probably realized from my other posts, I tend to answer questions ‘it depends’. I know that when I search for pros and cons of running on a road, I get flooded with advice to run on a trail. But if you are running your 20 miles and it’s a relatively new thing for you, you might be safer sticking to a paved surface that will be less exhausting and you will have a lower chance of taking a wrong step. A trail is great for putting in some mileage while getting less impact on your joints. Track is awesome for your speed work. Treadmills can be your back-up plan when things go wrong. You may also have personal reasons to favor one over the other. At the end of the day, the most important decision you make is to lace up those shoes and go for a run!
PS
As I was scrolling through my Facebook feed at lunch today, I saw an article on the issue of treadmills. Fascinate read! Apparently the 1% incline rule (advice to use 1% incline to mimic outdoor conditions) is not as universal as we thought. I would recommend you to read up on it here.
A consultant I have been working with sent me an email a couple of weeks ago saying: ‘you mentioned you love running. We are hosting an event with Meb Keflezighi talking. Would you be interested in coming?’ Of course I was! I also got to invite one of my coworkers who is training for her first marathon. I am glad I picked her – of all people I know, I don’t think I could have found somebody else who would appreciate this event as much as she did. We had our fan girl moments together!
We got there early and Laura just laughed because when Meb walked in, I totally made a little ‘oh!’ sound 😆. When we managed to get to him and introduce ourselves, he looked at me and said that my name sounded familiar. Maybe he was just being nice, but it made me sooooo happy! I told him where we met. It was at Vermont City Marathon expo and he agreed to take a picture with me and signed a card for me despite being due to depart. He didn’t know it at the time, but it was my birthday. It was the best present I could have asked for!
I hope everybody gets to hear Meb talk or reads his books. Until today, I didn’t realize that he was one of those poor starving children in Eritrea. His family managed to move to Italy and later to the US. It’s amazing how much his family was focused on bettering themselves! His parents were pushing all of the children to get education first and foremost. So much hard work! Without a doubt, Meb was born with a gift, but he did work very hard for his success. He stressed the need for the proper diet to fuel running. He recalled being in college and eating way too much. Fixing the diet led to Meb’s results improving tremendously. It definitely made me think of some of my rather questionable food choices… I enjoyed hearing him talk about mental work that goes into endurance running. I don’t think most people realize how much of your mental fortitude goes into endurance sports. I frequently hear others (those who don’t do marathons, triathlons and such) focus on the physical training. However, it’s only one side of the story. In some ways, I think that reviewing your own motives is at least as important as hitting the pavement. You will have a crisis. And you will need to know why you are doing it. That’s the only way to get through those tough miles.
When I got to chat to Meb alone, he gave me an interesting piece of advice: practice as much of your running as you can on trails. It is harder, but then when you run a street race, it feels easier and you are faster. I guess I will be working on finding ways to run on trails around here. I have been getting spoiled: there is an abundance of paved roads around here. According to Meb, he limited his training on roads and track to speed work. Interestingly, I have been doing my speed work on the paths around my house, so they included a lot of hills. I will be rethinking some of my running training now!
I will definitely be reading his books and working harder on my training than I have before! I actually got an email from the consultant who invited me to the event the following day and he said he is now thinking about running a marathon. I applaud him and I will support him. I hope he does!
I probably have mentioned this before: I started this blog after I told my aunt the distance I was planning on for the long run and it made me stick with it when I wanted to give up. I realized I need to have people watching me to stay honest through the long months of training for Ironman 70.3. It’s basically working and I have a feeling it will get even more important in the months to come, as I will have a long time without payoff in form of a race. So here is to people who help us make it to the finish line.
Your village
A lot of people like exercising with others. Personally, I don’t. I love doing my own thing and I guess that’s what makes running work for me so well: I can go whenever & wherever. I do, however, enjoy an occasional bike ride with a friend. That’s mostly because they make me go faster. I have a tendency to have a very ‘touristy’ pace on a bike. Push I get from company is great. And then there is an issue of more practical support – kids need watching, so you can work out? During a race? How about making sure you have water, energy drinks and food during longer races? Those friends who will support you through your sport adventures are indispensable. I know that majority of races provide water and occasional banana, but it’s not always so and sometimes it’s just not enough. A few years back, I did Luray Triathlon at the olympic distance. It appeared to be an established race, so what could go wrong? As it turns out, they didn’t have water until the running portion. Fortunately, I has water bottles in my bike, so I was able to hydrate. But wouldn’t it be nice to be able to call somebody and have them wait for me…
You may be tempted to bring one of your ‘villagers’ with you on a race. This is where it gets tricky. If it’s somebody who you run with regularly, that may be a good idea. They can push you and help you keep going during the long races. I won’t be talking about short races – there is little threat from company on those. But on the long ones, having somebody next to you may be to your detriment, especially if you are not an experienced distance runner. I tried once bringing somebody with me for a marathon and it went awful. Neither of us was ‘in the zone’, we ended up losing each other in the crowds and lost a lot of time trying to find each other. We did not finish together. It was a mess! I’m not doing that again! On the other hand, I had some luck with finishing a triathlon with somebody, although it was kind of by accident, since we ran into each other on the running portion and just jogged slowly to the end. I have also heard a story of a couple running together a marathon, where the guy was pushing the woman yelling ‘oh, it’s all in your head! Just keep pushing!’ all the way until an ambulance had to take her to a hospital… So just make sure you know what you are getting yourself into when bringing other people along for a long race.
Supporters at the race
This is where I need all the help I can get! During longer races, I need distraction! There is a reason for the home court advantage, with the crowds feeding you positive energy. I was surprised to find out that there are people who don’t care or aren’t particularly into it. One of my coworkers told me that she always plans ahead of time for every little hill, every water station and basically every step. I guess she doesn’t need anything else on her mind? I also know a friend who apparently focuses on listening to his body. Good for them. I need my mind occupied and I am not always great at providing my own entertainment (although sometimes I do). When I did a triathlon a few years back, it was through the middle of nowhere, not much cell service and I didn’t have my playlist thing figured out yet. No spectators, only a couple of medical tents and people pointing you in the right direction (not even a water station!). That bike ride was the longest thing in my life!!! It was olympic distance, so a bit under 25 miles. I have done 5 marathons and a lot of training, but none of it felt as long as that bike ride. And that’s how I learned to value the crowds coming out to cheer for the runners and cyclists. My personal favorite is always looking for new signs. You know, like ‘You run better than the government!’ (true in pretty much every country, regardless of your political stance) or ‘When my wife asked for Disney marathon, this is not what I expected!’. I love them!!! That little smile is exactly what I need. My first marathon (Baltimore) was for some reason particularly mentally draining. Maybe because it was the first one? Anything that could make me smile was very much needed. Since then, I got into a habit of making mental ranking of the best signs I have seen during a particular race.
Signage is not the only source of entertainment and support I have seen during the races. When I ran Vermont City, they had bands playing every couple of miles, giving a good beat. When we ran through communities, people were banging even tempo on trash cans. In various marathons, there were people in costumes standing on the sidelines (and I am not talking only about the paid actors at Disney World). In Baltimore, I ran through the zoo and they brought out some animals and I even got a picture with one. So much entertainment and fun!
Yes, I strongly believe that distractions during a marathon make it easier to finish because I don’t focus on my own misery. But then there are people who just withdraw into some corner of their own head and that propels them through the many miles of the race. Lesson to be had in here: before signing up for a race, check how many participants there are and look up online reviews of spectators. It may make all the difference in your experience!
One of the most common pieces of advice one can see when looking at ‘how to save money’ advice articles/ columns is to get rid of your gym membership. I looked it up – about 67% of gym memberships remain unused. So that makes sense – if you don’t use it, why pay for it? On the other hand, there is also a group of people who hesitate if they should get one. So today it’s on my take on the subject. And, of course, it all depends. I will start with the gym membership, but then I will move on to alternatives. Note: I am bit biased…
Using the gym
My house belongs to Home Owner’s Association (HOA), which owns a gym with a full size indoor pool. It’s all included in my monthly HOA dues. Many people around the US will be in a somewhat similar situation: their apartment complex or HOA may have gym facilities. For others, office building may have some sort of room for weight lifting and/ or some cardio equipment. In these cases: why would you even consider paying for a gym membership? Well, for one thing: you may work out close to your office, but the gym is at home or vice versa. But before you decide to pay for it: ask yourself if you are really going to use that paid gym membership? Some people will and they absolutely should join and enjoy their workouts.
Then there are specialty gyms and classes. Those can be fun and some people enjoy them. If you are good at actually going – by all means, sign up and enjoy! But if you are not good at staying consistent, you may want to skip it. I have seen plenty of people around me sign up for the trial period, go during their time and then decide to sign up. However, trial periods are usually short and during the time when you are all pumped to go. And then your interest wanes after you are stuck with a bill to pay. Pure waste of money! Keep that in mind, since this is probably where majority of unused gym memberships comes from.
So now let’s assume you don’t already have a gym membership and you are thinking about getting one. According to Google, average gym membership costs around $60 per month in the US (I am taking their word for it). As you weigh your options, here are some things to consider:
How often can you realistically commit to going?
And do you have persistence to do it?
What aspect of gym membership are you most interested in?
What equipment you would be using?
If you can’t specifically say what days you will be going, outlooks are not great. Every resolution and commitment requires specificity for you to have a follow through. Many people have also strong history of signing up for gym memberships and classes and then going only a couple of times and then quitting. It’s a good idea to evaluate first how will this time be different than before. It may, but it may not.
People differ in their reasons to join a gym. Some people enjoy working out surrounded by other people working out and it helps them stay motivated. Others love coming to spin or yoga (or whatever else) classes offered at the gym. Those are great reasons to join the gym! If you enjoy those aspects, gym membership may be helpful in achieving your fitness goals (although there will be a little devil’s advocate moment later on).
As to what equipment you would be using… This came up in a conversation I recently had with a friend of mine. She has been considering joining a gym and is hesitating. She shared with me that all she wants is an elliptical. Quick Amazon search said that she can get one for her home for less than two months’ worth of gym membership. I guess this is where you evaluate if you really need access to the gym or if you can get away with doing it at home. On the other hand, you may require an indoor pool. That usually comes with membership in a place that has one and it’s hard to get around it. So if you are a swimmer and/or triathlete, you will need some sort of paid pool (gym) membership.
What I use usually at the gym is access to a personal trainer. This is something that you usually need an access to the gym for. Diana is very important to my fitness goals, so I definitely want my gym membership and I am grateful that it’s part of my HOA – the amount of services I get out of that gym and pool probably adds up to more value than my monthly dues.
Working out at without access to a gym
There are so many alternatives to the gym! Personally, I don’t like going to the gym too much. I enjoy my privacy and personal space when I work out. I have never been into classes and having people around does not motivate me. So here are some alternatives:
Get outdoors!If you are just starting to get into a healthier lifestyle, maybe getting a little bit outside may be a better place to start. At a price of shoes (which majority of people own a pair of sports-appropriate ones), you can get started. Go on regular walks and, if you are up to it, runs. It will make for a great test of your dedication without costing you on recurring basis. I would strongly recommend starting there, especially for people who have poor track record of starting to work out and then quitting shortly thereafter. And if running is your thing, you may never really need a gym membership. All you need is to lace up your shoes and get outside. If you own a bike, it’s also a great activity. Maybe you can even build one of these into your daily commute, so it’s just part of your routine and it’s harder to skip it? For those people who enjoy (or need) others around: join a running/cycling group. I don’t know if they have free ones in your area, but there is a good chance that it will be cheaper than joining a gym. You always have also an option of creating your own group. Ask a friend or two (or a dozen!) to go with you.
Working out at home!This is definitely a multi-part item and a lot of it will depend on how much space do you have at home. I know that people who live in big, crowded cities may have basically zero floor space in their homes, so this may not work for them. I live in suburban America, so I do have plenty of space. Even if you think you don’t have much room, keep reading – you may still find some advice useful.
Cardio equipment. I will refer back to my friend from a little earlier, who is only interested in an elliptical. You can find a cheap one (and you can fold some of them for storage, too!) on Amazon. If your thing is cycling and you own a bike, maybe you could just get a stand allowing you to use your regular bike indoors? Again, plenty of those things can be easily folded for storage. You can choose different levels of sophistication and at various price points. Added benefit: you can do it whenever you have a spare moment at home, without having to go anywhere. I love cycling at home, since I am a mom to a small kid who I can’t leave home alone. I can do my bike rides while she is still sleeping. I think this is a great idea for people in my kind of situation. I also have stairs in my house, so I can also run up and down those any time I want 😉
Stretching. Ok, you may not need anything for this one. I have hardwood floors in my living room, where I do majority of my at-home workouts, so I have a yoga mat. You can get one cheaply either online or at a store, like Target or Walmart or any sport store in your area. Stretching workout article coming soon(ish) to the blog 😉
Weights/ strength. At a cost of some resistance bands (again: online, Target, Walmart, sport store, whatever) and/or exercise ball, you can get a lot of workouts. Not that any equipment is absolutely required. Plank? Push-ups? Squats? There are many videos out there on workouts at home and one of these days, I will post some ideas in here 🙂
Alternative workouts! Not all workouts need to be formal, with you changing into your gym clothes, blocking out time and going seriously about it. There are other ways to get your heart rate up and muscle working. I used to get rather intense leg workouts while teaching my daughter how to ski with her riding between my legs. Controlling her speed and direction is quite something! Also, lifting her to get on a ski lift is a good upper body workout. When you take kids to the playground, consider climbing the equipment, chasing around with them, do a few chin-ups, maybe lift your kids a few times? There are so many possibilities! And work around the house… That’s a great place to show some imagination…
Conclusion
There are many approaches to working out and we all look for things we enjoy. Before you start investing in membership or equipment, give some serious thought to what you can do, what you enjoy doing and what you can commit to. I know I am biased towards workouts I can do alone. As one of my friends described me: ‘you are as social as a solitary cat’. He had a point. I have a relatively low need for company, especially when it comes to my ‘crazy ideas’. I also hate having to follow somebody else’s schedule and rules. But then, I am also very driven and love sports. I have had gym memberships for vast majority of my adult life, either paid or through HOA, apartment or office building. And I have been using them. I also believe that there are alternatives and they should be given serious consideration. As a parent and a person with a serious Ironman 70.3 training schedule, I have learned to appreciate workouts I can do at home. I also love getting some alternative exercises in my life. Give some thought to your options and decide for yourself how to work out. But most importantly: keep moving!
I am definitely not an expert in getting kids to follow in parents’ footsteps in sports. I try very hard to get my daughter to be a triathlete like Mommy. Unfortunately, her other parent is very much not athletically inclined and my daughter is developing a bad lazy habit. But I won’t give up.
Personally, I have been swimming as long as I can remember and I have been always pretty good at it. I even did my first open water swim when I was 10. I don’t remember the distance, but it was probably 1k or so. Pretty good for a little kid if you ask me. I biked like every other kid back then and running was a normal part of childhood. I was never overly serious about any of these (although I did swimming twice a week until I went to high school). Like most of us, I couldn’t take PE less seriously if I tried, although I attended it pretty much every time. I didn’t start running regularly until I went off to college and I didn’t get serious about my sports until I was already in my thirties. Now, I have some regrets that in Poland (where I lived until I was 19), sports were not taken too seriously at school and I was definitely not taught how to properly do strength exercises. And most importantly, I have next generation of potential athletes in my care in form of my seven year old daughter. For now, I can only get jealous when seeing pictures of little kids trying their first triathlons. I really want her to join me!
Teaching kids how to bike: HELP!!! My daughter took a nasty fall on a bike when she was 3 (I think) and for some reason, she chooses to remember that. What kid remembers stuff like that for 3-4 years??? Now she is resistant to learning how to bike. I tried talking her into it and bribing, but without much success. Sadly, her dad decided that one day she will decide to learn and he told her it’s fine for her not to learn how to ride a bike. She takes it as not learning to bike ever. At this point, she is 7 and always scared that she will fall. Me being able to run next to her and hold onto the bike isn’t helping. Maybe one day peer pressure will do it? Any advice will be welcome…
Swimming: oh, this one is fun! Her, I am happy to say that my daughter is a little fishy. Of course, she is also totally normal: she needed a proper instructor to learn how to swim. I used to feel very self-conscious about it until I found out it’s completely normal. An old coworker was a child of to Division I college swimmers and her dad completed several full distance Ironman races. And you guessed it: she wouldn’t learn how to swim from her parents and needed proper lessons. I once talked to a lady who runs swim school at my community gym/pool. She rose to that position from being a swim instructor. She has 3 kids. None of them learned how to swim from her. Now, my little one can swim decently, but she strongly prefers to play (surprise 😉) and to swim under water. She is not going to be racing any time soon, but for now, I am just happy she won’t drown (although she pretends she would if I am around, so I hold her up in the water).
Running is the easiest, since we all can do it. No special training necessary! I am now trying to convince my daughter to run with me. Since she is only 7, we aren’t talking about proper runs. Last summer, I got her to do runDisney 5k’s with me. It was fun! And a lot easier than dragging a kid to an organized race. I think that I will one day take her to those, but I enjoy virtual runs and challenges. We can do it whenever works for us. Last time, summer shorts were The Incredibles-themed and this year, it’s going to be Marvel (Black Panther, Captain Marvel and Iron Man). I already know that my daughter and I will be doing them. Hopefully, there will be more running (rather than walking) this year. I also hope that I can register my daughter (and obviously pay for the medals) without registering myself. As much as I love my medals, I really don’t need more of them on my side of the trophy wall. I am trying to get my daughter’s friends to join us, too. If it turns out that an adult has to register, I will definitely be happy to register myself and all the kids who want to do it with us. I have an easy measure for 5km runs when I’m home – when you leave my house and make a loop around a lake next to my gym, it adds up pretty much to that.
I am hoping that if my daughter sees me do more triathlons, she will agree to do more serious swimming and start taking interest in biking. Seeing my marathons (and medals 😉) has been working. She is interested in the short runs and every now and then, she voices her interest in marathons (although it tends to go away when she finds out that it’s like eight times 5km). I already made her a deal: majority of marathons requires one to be 18 years old to participate. Kona Marathon is in the last weekend of June. If she is still interested in it when she turns 18, we can do that marathon together as part of her high school graduation trip, Hawaii vacation included 😊.
It’s surprising how many people ask me what shoes I use when I run because they want to start running and they are trying to choose the right shoes. I have been running in New Balance since the beginning and my one attempt to ‘cheat ‘ on my NB with Asics was a disaster. Just last week a coworker of mine (significantly older than me) shared with me that she decided to add running to her workout routine (she is a competitive tennis player) and got these ultra light running shoes, but her knees are not happy and she thinks she needs different shoes. She was asking me what shoes I run in. Of course I told her – it’s no secret (they can be frequently seen in my office after I run to work), but I also told her that she is asking the wrong question. Each runner needs to choose right shoes for them. It made me start thinking about the need for a post about choosing running shoes wisely and then, I saw yesterday an article in Runner’s World on common mistakes people make when choosing running shoes. So here is what I know of the process.
Where to shop
Yes, I think that’s the right place to start when making decision on running shoes. Obviously, once you know what shoes work for you, feel free to order another pair from the company website, Amazon or wherever you can find them. But at least in the beginning, you should go to proper running store. Frequently, people will just go to a regular running store and this may not be the best decision, especially if you don’t know too much on your own and will need help. I have been to plenty ‘sport’ stores where people helping me have never run more than 3 miles and even then it wasn’t serious. Unfortunately, they are unlikely to have much insight into running shoes. They also tend to have less choice and from the lower end of the spectrum. I once stopped by a sport store to buy replacement shoes for my old running shoes and the store manager told me that they don’t carry those expensive shoes. In my area, I like sending people to Potomac River Running (I am not affiliated with them in any way). People who work there usually run a lot (like the last person who helped me was an ultra runner) and they are very knowledgeable. They also have treadmills in their stores, so you can actually try out the shoes. So step #1: proper running store.
Where you run
This is the part where you have to think carefully what you plan to do with your shoes. I will use my coworker as an example. She tried running in her tennis shoes, but found out quickly that they were just not comfortable. She bought running shoes and noticed that her feet and ankles slide around sideways when she plays tennis in them. The running shoes were also of the ultra light type and they were not providing support or cushioning. Those are meant really mostly for racing. So step #2: decide what the shoes will be used for. Are you going to run on roads or trails? Cross training? How far? And yes, you may find out you need multiple pairs to address all of your different runs/workouts.
How you run
This is usually the hardest part to figure out and that’s why I was mentioning Potomac River Running with their treadmill. Each of us places feet differently when we run and our shoes need to be built accordingly. There are three types of running shoes: cushioning, stability and motion control. I have some recent experience on the subject of running in wrong shoes (well, incorrect size was a contributing factor there though) – if you choose poorly, you can develop plantar faciiatis, hurt your joints or tendons. Different type of shoes compensate for how far off from putting your foot down straight you are and if you roll your foot or ankle during running. If you tend to over-pronate (your foot tends to roll inwards), then you should opt for motion control shoes. Those shoes will have more support in mid-soles and harder inside side. Cushioned shoes are meant for under-pronators with more cushioning focused in forefoot and heel. And then there are stability shoes, which are somewhere in between motion control and stability. Hence step #3: which part of your foot needs the most support?Here is my article on types of running shoes. Hopefully, it will help with a bit with this question.
Size matters
You should get your feet measured at the store, both for length and width. That goes for both beginner runners and for experienced runners. Your running shoes need to fit right, so you need to verify what size your feet really are, not what size of dress shoes (or boots or every day shoes) you wear. You will need both length and width. When it comes to length, you will need to answer honestly how far you are going to run. If your runs are usually short, then you won’t need much extra room. However, if you run in high heat or very long distances (my Disney marathon?), you will need room as your feet will swell some. You don’t want to have too much room though, as that will make your feet move around inside the shoe and make you prone to injury and blisters. Majority of people out there don’t give too much thought to width of the shoes, since selling ‘regular’ shoes with different widths is a pretty novel idea. Also, we can usually get away with regular width. However, when you are running, it’s worth checking, as it may save you some pain and potential injuries. Since they are available, why not? A very important note: choosing running shoes is not time for being self-conscious about shoe size. This makes step #4: choose the correct size. You should measure your foot every now and then, since running a lot may make your feet get a little bigger. Also, some major life events can impact your shoe size. Majority of us know that, for example, pregnancy makes feet get bigger. In many cases, they shrink back afterwards, but you should check if the fit will still be correct. Also, large weight changes (weight gains in particular) may impact your feet.
Shape matters
At this point, there is probably relatively little choice, especially if you have an usual foot size. Not all brands make different widths and different brands have different shoe shapes, especially when it comes to where the arch is. Try a few pairs and walk around in them. Bonus points if they can let you jump on a treadmill for a minute or two. Remember that if anybody feels uncomfortable now, it will be really painful in a few miles. I remember when I once tried on new version of NB shoes I used to run in and found out that they made sides a little bit higher. I am sure it seemed like nothing to many people, but for me, it made them just tall enough to rub against my ankles. Always try your shoes if they are not exact replicas of shoes you already own. So step #5: find a comfortable fit.
If you went through all of these steps, you probably have found the right pair for yourself. Hopefully, you didn’t get sidetracked along the way by things like ‘but my friend runs in (…)’ or ‘these are prettier/cooler’. Proper running shoes may be on the expensive side, but they are definitely worth it. And one last thought on the issue of running shoes: keep track of mileage – they are good for 300-500 miles and then they need to be replaced.
A couple of days ago, I was telling a friend of mine how much I miss my routine. It was disrupted in mid-December and between my Disney marathon, snow days and work, things haven’t returned to ‘normal’ yet. He started laughing that everybody keeps complaining about being stuck in their routine and bored. First of all, I’m not one of them. Second, I think there is a huge difference between having a routine and being bored & stuck.
At a risk of sounding like a dull person, I love my routine. I really enjoy knowing what time I need to be at work, having fixed commute and reliable schedule for the day. I also have a small kid and logistics of parenting are much easier when everything goes as usual. On a regular day, dealing with a kid is plenty of excitement if you ask me.
Having said that, routine doesn’t mean you have to lead a boring life. I mostly stick to the routine during my weekdays, so I can make it with my sanity relatively intact. Weekends, on the other hand, are a whole another story. You can ask my friends how hard it is to get me to commit to plans ahead of time and make them unchangeable (like buying movie tickets a few days before). It’s because I want to be free to do whatever I feel like at the time. After all, when suns pops out and it’s snowy day on the slopes, I will definitely take advantage:
What about nice summery day? Well, that’s biking time!
My birthday tends to fall on a long weekend, so I couldn’t just totally forget about it. It’s always great time for adventure! Last year, I decided to do a destination marathon in Vermont:
And for those who think I am just that adventurous: I am afraid of heights. I also have a life philosophy: allowing fear make decisions for you is not living; it’s just surviving. So obviously, I had to celebrate one of my birthdays climbing trees and zip lining:
Yes, I definitely bring my own brand of ‘crazy’ to life and I will have adventures, regardless of how much I love my Mon-Fri routine. I love road trips and spontaneous adventures.
Now a bit of routine in workouts 😉. One definitely needs to find a good balance there. Routine has one huge advantage: you make it automatic and you get your workouts done regularly. I strongly believe in building sports into my life in a way that is hard to avoid. Some of the best ways: run or bike at least part of your way to work. It’s hard to skip that! On the other hand, too much routine is not that great either. There is a good reason for me being a triathlete and throwing in there occasional random sports (ice skating anyone? make taekwondo sport of the season? plenty of exciting ideas…): if you only do one thing over and over and over again, it’s easy to get bored. Boredom definitely doesn’t encourage consistency in workouts. Maybe it’s better to establish set workout times and then switch which ones you do? Oh, and let’s keep in mind this: if you constantly do the same workout, your progress will stagnate. Funny enough, it makes me think of this quote: doing the same thing over and over and expecting different results is the definition of insanity. I guess that relates to progress in sports 😉
So: find your way to blend routine and reliability with your own brand of crazy and adventure! 😊
