Cold weather running and speedwork for distance runners are covered in this week’s Virtual Running Buddy. We’re running low on questions for upcoming weeks, so please be sure to send them in if you’d like this series to continue.
Question:
I’ve really only run in warm temperatures. As it gets cooler outside, do you have any tips for running gear/attire?
- Amy Kant
Answer:
Rather than reinvent the wheel here, I would first point you to Runner’s World – What to Wear which does a pretty good job of suggesting what to wear based on the weather conditions you enter. Otherwise, A good rule of thumb I have heard for what to wear when running is to dress for weather that is 20 degrees warmer. You might be a little chilly at the start, but once your warm-up is done, you should be pretty well dressed for the conditions. Dressing in layers is also a good idea, concentrating on windproof outer layers and light, wicking inner layers. If you notice that you’re starting to sweat a lot, you’re wearing too much. Shed a layer and let that sweat evaporate before it becomes a bigger concern.
Image courtesy of Kasia
During winter, things like snow and ice become more of a concern. You might want to look into YakTrax, which slip over your shoes to give you added traction (it’s like putting chains on tires). Also, some have a hard time breathing the cold air while running. If that’s the case for you, I’d recommend a balaclava (not to be confused with baklava, which should be saved for after the run) because it can serve so many different functions (hat, scarf, ski mask, etc).
And, just because there’s snow on the ground doesn’t mean you can forget common sense things. Carry a water bottle to keep from dehydrating, wear sunscreen to protect from sunburn and wear sunglasses to help prevent snow blindness. Also, as the days get shorter, it’s more likely that you’ll be running in less than full light (before dawn, after dusk, middle of the night, etc). So, make yourself VISIBLE! You can wear bright-colored or reflective clothing, put on a reflective or lighted vest, wear a headlamp or lighted arm band, etc. Just make sure that you can be seen!
Make the first few runs in colder weather trials of your gear. Determine what works for you and what doesn’t. Do you need to wear wool socks to keep your feet warm? On a windy day, are you better off adding another warming layer or will your windbreaker do the trick? Is it close to 32 degrees (if so, footing is going to be slippery)? It’s a good idea to keep these test runs close to home, in case you need to make some changes.
So, get out there and run this winter! Remember, like running in the rain, the hardest part is the first few minutes. Once you’re warmed up, it’s actually pretty fun (and really badass) to be running outside when others have been driven indoors to their treadmills.
Question:
I’ve been trying to incorporate more speed work into my training- right now mainly by doing interval sprints on the treadmill. I’m a little confused though by all the different speed workouts I read about: Mile repeats, Yassos, ladders… What do you think are the best workouts to do in order to get faster as a longer distance runner? Are you going to tell me to just do them all?
- Tracey Gessner
Answer:
Wow! Talk about a loaded question! Any time you ask for the “best” workout for a particular distance, you’re bound to get quite a few answers (and large groups defending their answer as the only right one). If ever there was a question that made me wish we would get an abundance of comments discussing the merits of various approaches, this is one.
That being said, it seems there are a few generalizations that can be made. In order to run long distances, you have to train at long distances, right? So, assuming a runner is putting in the requisite long run each week, but wants to do more in order to improve their race times, how would that be accomplished? It seems to me that there are 3 very distinct workouts that could help such a runner: hill work, interval sprints and tempo runs.
Hill workouts will help build leg strength (some compare hill workouts to lifting weights). Interval sprints will help teach quicker leg turnover and also improve a runner’s VO2max. Tempo runs help push back a runner’s lactate threshold (the point at which your body fatigues at a certain pace). Combining each of these workouts with a weekly long run is the surest way to improve your running.
But, if you’re looking for the single best workout to concentrate on (to give you the most bang for your buck), I think I’ve come up with a pretty good way to figure it out. You see, of all the runners I’ve spoken to, each has their favorite “go to” workout. Likewise, everyone has those workouts that they know they should be doing, but just don’t like. In my experience, the workouts we avoid are the ones we need the most. So, figure out which type of workout is your least favorite and commit to working hard at that particular style of run. I think you’ll be surprised at how quickly you become good at (and start to like) those runs. And, improving any individual aspect of your fitness is bound to improve your running as a whole.
As for specific workout descriptions, I’ll leave that to someone more qualified than me. I will say that as I researched this topic, the single most common workout I came across was mile repeats. Depending on your race distance, the number of repeats and pace can change, but based on the frequency at which it appeared in my search results, it would seem as though this is the most versatile of speed workouts.
Have some information to add to these answers? Please share in the comments. Otherwise, please send in your questions so that we can have future Virtual Running Buddy installments.
Fit Milwaukee welcomes guest author Meg McCulloch. She’s been biking to work and shares with us a cautionary tale.
When you find yourself sitting on a curb at 6:30am halfway between your place and work, a point where you aren’t sure you want to carry your bike back, you realize that you probably weren’t quite as prepared as you thought you were. After a quick phone call to my business partner, I’m told my problem will be solved in 15 minutes, but until then I have some quality curb time to think about what I’ve done. Or rather, what I didn’t do.
As I sit and laugh at myself, the prepared folks bike, jog, and drive by. I start thinking about what happen and laugh harder. I prepare for everything. I think it through in annoying detail until I feel there are no holes. But, sadly, this has happened to me twice: in college, and now. (Who learns from college mistakes, anyway?)
I only forgot one thing! One thing: compressed air. I have a spare tube. I have the little prying tool. I learned, from an over-eager bike racing friend, how to change a flat. I even have snacks and water, which turned out to be more brilliant than I expected. But apparently at some point I thought I’d be able to use my lung power to blow the tire up. At 6:30am, looking at the tiny nozzle, I realize that’s not going to happen.
Lucky for me, I had someone that could come pick me up and the weather was perfect. And, worst case scenario, I could have carried my bike back home. But, in the future, you better bet I’ll have all the tools I need, and will take a refresher course today on how, to change a flat. Back up plans are great, but if I’m going to bike in I should at least be able to get all the way there. Lesson learned.
~~~~~~~~~~~~
Thanks Meg! Sounds like if you don’t have everything, you might as well have nothing. Here are some helpful links:
About Meg: “I’ve been active since 1st grade when I started playing soccer. As I got older (through high school) it got more competitive and became a year round activity. Ever since, not working out doesn’t feel right. In college I was a coxswain for the men’s crew team at MU. When I started working I realized that fitting ‘fitness’ into life is much harder. So now, I bike, go to the gym, and started going to Bikram this past winter. Doing and having available a variety of things allows me to fit something into most days, because business and life are different every day.”
Last week I talked about a number of different boot camps that are going on in the area. But what if you don’t have the time (or let’s face it, the cash) to commit to a month-long program? Or maybe you’re the type of person who needs to know what to expect before making a bigger commitment? Look no further. Ambrose from IMPACT Milwaukee is offering a single-week boot camp session in September for this very purpose. Can’t make it to all three dates? Then just try the one class on Saturday. No excuses! Anne and I will be joining the fun on Saturday morning as well. If you ask me, it’s going to be great.
When: Tuesday, 9/14 & Thursday, 9/16 from 6-7PM and Saturday, 9/18 at 10AM
Price: $47 for all three classes/$19 for Saturday alone
What to bring: Mat or towel and a set of hand weights or resistance bands. (Saturday folks, I have a few extras if needed. Drop me a line to let me know.)
I recently read a great post on Fellrnr’s site about the concept of supercompensation and the effects training and rest have on your body as you try to get fit. Basically, he states that “Exercise does not make you fit. It is the rest that follows exercise that makes you fit.” In other words, after exercise “breaks down” your muscles, your body recovers and adjusts to a higher level of fitness in anticipation of the next training session.
If you do nothing else, your fitness level will eventually return to the initial baseline. If your next training session takes place at the peak of supercompensation, the baseline of fitness is raised to this peak level. This allows another cycle of breakdown, recovery and supercompensation to raise fitness even higher. If, however, you have not sufficiently recovered from your last workout before your next training session, your starting point is beneath your initial fitness baseline. Repeated workouts started before complete recovery will eventually result in injury from overtraining.
So, remember to allow rest days in your workout schedule so that supercompensation can work for you! If you can’t bring yourself to take a rest day, at least try to alternate the workouts you do to work different areas of your body. Maybe upper body one day followed by lower body the next?
In this installment of Virtual Running Buddy, I take questions regarding the effects of caffeine on performance and mistakes runners make. If you missed them, you can find the previous Virtual Running Buddy posts here and here.
Photo by Jenny Downing
Question:
I love the boost I get from the GU gels on my longer runs. I just bought a multi-pack and some of the flavors have caffeine, but I’m hesitant to try those flavors. What kind of effect/benefit does caffeine contribute to performance? How do the caffeine levels of GU compare to that of coffee or pop?
- Adina
Answer:
Most resources I have found tend to agree that caffeine can boost performance in both shorter as well as endurance events. All of the anecdotal advice I’ve received regarding caffeine usage on race day has been “Once you start using caffeine in the race, keep using it.” I assume this has to do with the crash that takes place once the caffeine wears off. This is similar to the way co-workers who drink coffee in the morning might also have a cup late-afternoon (combat the crash with another dosage).
In general, though, the info I am reading does not recommend starting to drink coffee in an effort to gain these performance benefits. I don’t drink coffee or soda on a regular basis, because when I need a boost I want it to really work. Similarly, the effects of caffeine on performance seem to be magnified for those who have not built up a tolerance to (or dependence on) caffeine. My advice would be to give one of the caffeinated gels a try late in a long training run, to see if it gives you an additional boost (more than an uncaffeinated gel) and to make sure your stomach can tolerate it. If it seems to work, do what I do: keep a caffeinated gel or two tucked away on race day for when you need a “turbo boost” (whether real or imagined) in the later miles!
“One top running coach who works with a gaggle of Kenyans was asked what is wrong with American runners. He replied, ‘They run their hard runs too easy, and their easy runs too hard.’”
I can relate to that statement. Not running my easy runs easy enough is probably the biggest mistake I make. I’ve been trying to combat this lately by changing my Garmin to not allow me to see my pace while on an easy run. Running by feel seems to fix the issue of “chasing the needle” to hit a particular pace, and also gives me a little break from the feeling of training. Some of these “pace blind” easy runs have been the most enjoyable I’ve had lately.
My guess as to the biggest mistake all runners make (regardless of what level they’re at) is not getting enough rest. [Expect a post from me in the near future discussing the role rest plays in training and the concept of supercompensation.] It’s easy to fall into the trap that the harder you work, the better you’re getting. However, your body needs rest in order to repair the damage you’re doing. The short-term effect of not getting enough rest is being too tired and/or sore to properly perform your next workout, making that workout less effective. But, the long-term side effect of not getting enough rest is overtraining which often leads to injury.
What do you think? Is caffeine all it’s hyped up to be or is it a placebo that makes you feel more energetic? Have any running mistakes that you or someone else makes (or used to make, but have overcome)? Let’s hear about it in the comments.
As always, if you have questions that you would like addressed, please send them to marty@fitmilwaukee.com.
I started a new job last week, and it’s close enough that I can bike to work! I gave it a test drive 3 out of 5 days last week and here’s what I’ve discovered:
Slow down
Even biking at a leisurely pace only takes a bit more time than driving there. Studies have shown that trips of less than 3 miles are often quicker by bike. It takes 10-15 minutes to bike the nearly 3 miles to my job. When I drive, it takes at least that long (by the time I find parking and walk to the building). 10 minutes of cycling is just enough time to get a little sweaty so I walk my bike the final block to cool down a bit before I enter the office.
Ride safe in the bike lane!
On the ride there, I’ll zoom past cars that are stuck in traffic and can often maneuver through a red light (carefully) to keep my momentum. Studies show that 60% of auto pollution happens in the first few minutes of operation, before pollution control devices can work effectively. So even a short ride like this is helping the planet just a little.
Bike safe
Own the road. On wide roads, ride just to the right of the traffic lane; on narrow roads, you have a right to the road. Stay just inside the traffic lane a bit so that cars must partly cross the middle line to pass. (This removes the temptation to try to squeeze by you.) This might seem counter-intuitive but don’t bike all the way over to the right too close to the parked cars or curb. Instead safely take the space you need. Use hand signals, bells, whistles. Be alert, and obey traffic laws. Wear a helmet!
No backpack
Some days I need to transport things to the office. I can wear a backpack to carry my books, change of clothes, and other necessities – however, I think I will invest in different kind of pack soon. Even from cycling just 10 minutes, my back gets hot and sweaty (not very professional!). I could look for a pack with a mesh back to keep me cool, or transfer that weight into a container away from my body. You can get racks for your bike that accommodate packs called panniers. For many people it makes much more sense to carry items this way.
You can bike in a skirt!
Dress for success
Did you know you can bike in a skirt? As long as the dress/skirt isn’t too short (you wouldn’t be wearing it to work if it was, right?) and not too long (it could get snagged in the wheel) you will be fine. There are skirt guards available if you are worried about long coats, skirts, or other fabric getting caught in your wheels. One day I wore a dress on the bike to test that out, and the other two days I changed when I got to work. I definitely felt more comfortable wearing fitness gear and changing when I got there, although it was another step in the process to choose an outfit and then pack it up for changing into at the office.
This week I’ll have to test my dresses and see what else I can get away with wearing. If you wear pants on the bike, you’ll want to roll up the leg on the right side so that it doesn’t get caught or dirtied in the chain. When you get to work, take about 10 minutes to cool down and then you can use baby wipes to ‘clean up’ a bit. Fit Milwaukee reader Megan says she joined a gym near her work so that she can shower if she needs to, or fit her workout in right before or after her bike ride to and from work.
Putting a bike on a bus rack is easy!
Check with your workplace
Bike commuters are eligible for extra benefits. You could earn $20 a month for expenses like locks, tires, and tune-ups, thanks to the Bicycle Commuter Act. (Your employer needs to sign up to participate.)
Still can’t commit? “I have to drop off the kids.” – Hop in the van, throw your bike on a Bones bike rack and bike from the daycare/school.
“It’s too far.” – Cut the mileage in half: The first day, drive to work with your bike, then ride home that night. Ride to work the next morning, then drive home.
Or, take the bike halfway – park it and take the bus the rest of the way. The Milwaukee County Transit System now offers bike racks on buses! I tested out the bike rack at Chill on the Hill the other day with some help from Meghan, and it’s way easier than it looks. Don’t be intimidated – give it a try!
See, now you’re all out of excuses.
Additional resources for bike commuters can be found here:
I’m always looking for new and fun ways to work out. Though running takes up the bulk of my fitness schedule it’s nice to work my body in different ways, whether it’s through cross training, yoga, or Pilates. A while back I wrote about my experience trying a boot camp style workout through IMPACT Milwaukee Fitness. Since then I’ve been noticing just how many boot camps there are in the Milwaukee area and that many people I’ve met have had positive experiences working out this way.
Photo by Lululemon Athletica
Boot camp work outs are great for a number of reasons. First of all they burn tons of calories. Your body is constantly moving and the movement keep changing so every last part of you is worked. Hard. (Disclaimer: With this comes the potential for every last part of you to be sore the next day.) Yes, straight up cardio is good for burning calories too but running on a treadmill for an hour works the same muscle groups over and over again. If you really want to be in top shape you can’t neglect all those other muscle groups that are screaming out for attention. From my experience, boot camps don’t really leave a whole lot out so if you’re looking for a total body workout, classes like these can be very appealing. Second, working out in a group setting is fun! Even if you are sweating like pigs. There’s something about that “we’re all in this together” feeling that is incredibly motivating. Finally, boot camp programs are famous for results. If you have the time and dedication to commit to a program, you’re going to see some major changes in your body by the end of the session.
So where you can find a boot camp in Milwaukee these days? It seems like they are popping up everywhere. I’ve compiled a short list below of boot camp classes but feel free to let us know in the comments if you want to recommend any others.
One of my favorite race experiences so far this year was actually at an event I didn’t even run in. While on vacation in California in July, my husband and I decided to cheer at the finish of a little race called the Napa to Sonoma Wine Country Half Marathon. (You may have read about that race on this very website here and here.) Cheering friends and fellow athletes to their goals can be an exciting and inspiring experience. It’s something I recommend trying even if you’re not necessarily an athlete. Anne even wrote up a few tips for cheering at a race.
But why not take the cheerleader role to the next step and volunteer to help out at an event? This way you can be right in the thick of the action. Race organizers for the Milwaukee Lakefront Marathon are currently looking for volunteers to help out on race day. And what a race to be a part of! The race will be run on Sunday, October 3, starting in Grafton, WI and ending near Veteran’s Park in Milwaukee. It’s an awesome opportunity for people to get a first-hand look at the marathon- and maybe catch the bug for next year. Hint. Plus, you’ll also receive a great sweatshirt for helping out!
Right now the biggest need for volunteers on race day is for course sentries. These are people who stand at intersections along the course and make sure the runners make the correct turns, keep spectators off of the course, and cheer the runners on a bit. In both marathons I have run I have been very thankful for the sentries on the course- especially those stationed at the later miles. Everyone loves the volunteers at the water stops but sometimes you really need an extra push in between aid stations and it’s comforting to see the volunteers waving orange flags and telling you how strong you still look (even when you know it’s probably not true.) Plus, the last thing you want to do on marathon day is make a wrong turn and get off course so the job of sentry is extra important if you find yourself separated from the pack.
If you are interested in volunteering for the Lakefront Marathon please check out the volunteer sign up form here. There are many other volunteer positions still open as well (although it looks like the coveted job of medal distributors have already been snatched up. Darn!) Still, it’s sure to be an exciting day so if you’re interested in being a part of the race day excitement, sign up and join the fun!
This week, I give you my take on two more Virtual Running Buddy questions sent in by readers. If you have questions you would like answered, please send them in!
Question: I have a question about training speed. The accepted wisdom is that slowing down cuts down on injuries, and on the surface that makes sense. I ask because I run at a freakishly consistent pace. I go out and hit the pace that works for me, and if anything, I find that slowing down or speeding up too much changes my form in a way that makes me feel more susceptible to injury. So am I wrong to stick with what feels natural?
- Jane (@JaneSomers)
Answer:
I think the answer to this question depends heavily upon why you are running. If you are running in order to maintain an active, healthy lifestyle, then I don’t think there is any right or wrong pace at which to run. Run as fast or as slow as is comfortable and enjoy the many health benefits of regular exercise.
Photo by Conor Lawless
If, however, you are training for a race or endurance event, there might be a reason to switch up your pace now and then. If you run faster than usual, you should do so for shorter distances than you’re used to as you start out, in order to allow your muscles, bones and tendons to adapt to the added stress of that faster running. If you run longer, I’d recommend slowing down the pace (or even using a run/walk program) for the same reasons. The idea is to start out at the same overall stress level (shorter/faster or longer/slower) and gradually increase the stress as your body becomes accustomed to it.
The most important thing when varying pace, though, is to maintain good form. Many experts claim that running at a cadence of 180 steps per minute is the best way to ensure proper running form. At least one study claims that your body naturally adapts to fatigue by increasing cadence to a more efficient level in order to allow you to continue working. To test your cadence, count the number of times your right foot hits the ground for 60 seconds and multiply by 2. For a shorter test, count the number of times your right foot hits the ground in 15 seconds, and see how close you can get that number to 22. Often, this cadence seems very fast to people testing it for the first time. Eventually, though, it becomes second-nature. Speeding up and slowing down shouldn’t affect your cadence, but rather your stride length should increase and decrease as appropriate for a given pace.
Question: What do you feel are the advantages and disadvantages to group runs versus solo runs?
- Mark (@Oblivion)
Answer:
In my opinion, there are advantages and disadvantages to both. Other than to say it’s hard to do tempo runs in a group (unless you all run the same exact paces) and long runs on your own can get lonely and boring, I’ll concentrate on the advantages here. But I would love to hear others’ opinions on this in the comments.
For me, running is an outlet. It’s a way to burn off the stress of the day and put myself into a relaxed state. It’s also a pretty good way to build some cardiovascular fitness. And, a great way to meet people with similar fitness goals.
Running by myself allows me to take it easy or push myself hard, whichever seems appropriate given the day, training cycle, etc. It also gives me some time alone with my thoughts. Maybe it’s trying to figure out the best way to resolve an issue at work. Or, make a mental checklist of things that need to be done around the house. Having this time away with no other distractions, lets me put a lot of the clutter from my mind into the appropriate buckets. This free time to do some mental organization is invaluable. Almost every other time in my day, I’ve got a phone and my e-mail within reach and the feeling that I should be doing something productive. This is one of the rare times where the buzz and chatter of real life fades into the background.
That being said, some of my best running memories have come during group runs. While I happen to think that the people I run with are the best running buddies anyone could ask for, I’m sure others feel the same. You see, runners just tend to be good people. They will help you when you’re having a rough time. They will cheer for you as you make progress in your training. They will offer honest advice on issues you might be trying to work through. And, they’ll do it all because they genuinely want to help. Not to mention, the conversations that take place during a group run tend to really make the time (and miles) fly!
The easiest way to meet other runners in your area is to join a running club. Want to join a running club, but don’t know how to find one? Check these lists from RRCA and Cool Running. If you’re in the Milwaukee area, the Badgerland Striders are a very active running club. Or, keep an eye on the FitMilwaukee Event Calendar!
Disagree with something mentioned above? Let’s talk about it in the comments. Have questions you would like to have answered? Send them to marty@fitmilwaukee.com. Remember that your name will be associated with your question unless you request to be kept anonymous.
Taking a cue from Anne’s running funk post, I wanted to illustrate a way in which working out and/or running doesn’t have to be a chore but in fact can sometimes be just the opposite. This past weekend we participated in a scavenger hunt called “Adventure in the City” that in a way “tricked” us into running nearly eight miles while we were- get this- having tons of fun. Now you may remember a little event that we helped put on earlier this summer called “The Great Milwaukee Race?” Well, Anne and I were so excited to be able to participate in a similar scavenger hunt because we were too busy organizing at our own event to actually run it.
Ok, so here’s how it went:
Each team of two received a list of clues to locations around Milwaukee. (Most were in the downtown or east side area.) We then had to decipher the clues and document ourselves completing the task or challenge at each location. The tasks ranged from donating a food item at a Hunger Task Force bin to getting a bumper sticker at Wolski’s Tavern. We even had to get a group of strangers to participate in a kickline. (P.S. Thanks dudes eating outside at AJ Bombers!)
Sure, it was a competition and we wanted to finish with a decent time, however it was so exciting when we would find a new location or stumble upon something we needed to document that it didn’t feel like real exercise- despite the fact that we were running our butts off. I think that sometimes we need to find new and intereresting ways to bring the fun back into exercising and this was a great way to do just that. Now, I realize it’s unrealistic to think you can find a scavenger hunt to do every weekend but it’s the idea of turning exercise into FUN that I like. In the comments yesterday, there was the idea of dressing up in a costume at a 5K and run for enjoyment rather than the competition. It’s that kind of spirit that I think we need to get back into touch with sometimes and stop taking our work out regimen so darn seriously all the time. I love the fact that events like these are popping up around Milwaukee and hopefully we’ll see more in the future.
Some photos from our adventure:
What do you think? What are some other ways to incorporate fun into exercise?
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