Whoa! – Before You ‘Spring Forward’

Unless your training partner is a horse, the last word you want to come out of your mouth when you’re out running, cycling or walking is probably “Whoa!” Chances are, if you make this kind of an exclamation while you’re exercising outside, you’ve probably just encountered some man-made or natural obstacle in your path – be it a pothole, debris on the road or path, or a car driven by a distracted driver. (While out biking, I was once horrified to be smacked on my, er, “posterior parts,” but that is a topic for another post. Or perhaps not!)

With daylight-saving time approaching, and the days getting longer and the weather finally becoming more hospitable for enjoying the great outdoors, there are a lot more athletes out in the morning and early evening, ecstatic at the opportunity to get in workouts outside of the confines of the gym. With this seasonal transition, drivers are rushing home at night to enjoy those last bits of daylight or pick up the kids from Little League practice, and in regions where snowplows have been busy all winter, well, there’s probably quite a bit of “junk” – rocks, branches and the like – on sidewalks and the shoulders of roads.

What’s a good-intentioned athlete to do to stay safe in these treacherous conditions? You probably know the drill regarding the basics, such as:

• Train with a buddy when possible.
• Runners should try to stick to sidewalks, and on the road, runners should face traffic (so you can see cars and react if necessary if they don’t see you) and cyclists should go with the traffic.
• Take it easy and be especially aware on blind curves or especially narrow shoulders, where you might not be immediately visible to cars or have ample space for cars to safely pass you.
• When training with others, try to proceed single-file, particularly in the above situations.
• Give vehicles at intersections the right-of-way, and obey traffic rules and signals. Drivers don’t always pay attention to traffic signals or signs, and even if they do, when making a turn anticipate that they might not see you. In particular, when running or walking on the left side of a two-lane road, drivers you approach who are looking to make a right turn to pull into traffic quite often will not look to their right (and see you), because the moving traffic they are concerned with all comes from their left! So be very careful.
• Yes, we know that black is a more slimming and flattering color for many of us. But when you’re gearing up for a workout, remember that brighter, lighter colors are a lot easier for drivers to see. At dawn, dusk or nighttime, wear something reflective. There are plenty of inexpensive vests and armbands out there, and most of the major sportswear manufacturers now offer jackets and shirts with reflective strips.

Some other suggestions, from my personal experience:

• The first time a runners steps in a hole or trips over debris, he or she will recognize how fragile these important parts of the body are. Consider wearing a wider-tread shoe on less-than-pristine terrain or in inclement weather. And when you stretch, don’t neglect your ankles. I regularly do heel raises and ankle rotations, and I’m currently trying to master the Bosu Ball.
• Think of yourself an “ambassador” for your activity, whether it’s running, walking or biking. As mentioned, give drivers the right of way, but also give a wave of thanks when they let you pass. And if a driver cuts you off or is otherwise discourteous, resist the urge to yell, wave your arms like a lunatic, or offer up any culturally relevant salutes of displeasure. You don’t want to engender any grudges against your sport!
• Even if you don’t usually run in the dark, recognize that the sun might set a lot quicker than you anticipate and that on overcast, foggy or rainy conditions, it’s going to be harder for drivers to see you and more difficult for you to see the road. Invest in a headlamp – mine is an inexpensive (about $20 model) from Black Diamond, and you can direct the light to cast on either the ground or straight ahead. This handy device saved my bacon a few times this winter.
• Just in case, always carry some form of identification when training outside. You can purchase a wristband from specialty shops, but one of my favorite tools in my running arsenal is a SPIbelt, which is basically a drastically downsized fanny pack. It’s a very narrow strip of expandable fabric with a zipper, which you can use to also store your keys (always a challenge: what to do with those keys!) and phone. And hey, no offense, but it’s not a fanny pack.

What do you think? Do you have any other advice or stories about training and safety! Let your community members know!

Passing of the Baton!

I am a writer by trade, but this is perhaps the most excited I’ve ever been to sit down in front of the keyboard. You might have noticed that Charity Mile has been light on new content these past few weeks. That’s because we’ve been in the midst of a transition, during which I have come to be the proud new director of this terrific online community! I invite you to view some of the details here: Charity Mile Release

As your new “host,” I should start off by sharing a little bit about myself: My background is writing about marketing and technology, but my passion is organizing and participating in athletic events, particularly, running events. As a young adult, upon discovering the thrill and camaraderie that comes from getting involved in athletic fundraisers, I was hooked on the format.

These days, I’m involved in several charity runs, walks and soccer tournaments each year. One of my goals is to eventually run a race in every U.S. state. I have more than a dozen states under my belt – including Hawaii! – but I obviously have a long way to go!

After being “down-sized” in 2009 from a job in technology research, I started investigating opportunities to combine my communications and technology skills with my love of sports, fitness and fundraising. Enter my discovery of CharityMile.com, this vibrant online community so lovingly built by Sandra Sims. Sandra and I agreed that my background would be perfect to keep Charity Mile not only “up and running,” but to also to build on its original vision for both participants in, and organizers of charity events.

As Charity Mile’s new owner and director, I eagerly look forward to continuing to provide all of you with the inspiration and information you need to participate in and organize running, walking and biking events. I also have some ideas for building additional sections and functionality into the site.

I’d also like to share with you ideas for some less-conventional different types of events that can bring good people together to have fun while helping raise money for good causes. For example, this past weekend I visited Compo Beach in Westport, Connecticut, where a “Penguin Plunge” was held to raise money for Special Olympics of Connecticut. And my profile photo that you see on this site is at the finish line of Run Amuck, another less-conventional event that I participated in last fall in Rockland County, New York. It consisted of a trail run that incorporated “boot camp” style challenges, such as scaling walls and crawling through mud pits. (Loved it! But pass the body wipes, please!)

Ultimately, going forward, what I will be hoping for is your feedback, as members of this exciting community. Please tell me about your favorite parts of the site, and please let me know what types of content and tools you would find useful. You can reach me at jo@charitymile.com, or provide your feedback directly here on the site. As with any charity event, the key to success is teamwork!

The Right Clothes for Walking

If you’re going for a short walk around the neighborhood or taking a lunch break walk at work, wearing any kind of clothing that’s comfortable is fine — just be sure you’ve got the right shoes.  If you’re planning a training walk of several miles, however, clothing becomes more important.

No matter the time of year, avoid cotton t-shirts, sweatshirts, and jeans.  Cotton doesn’t wick away moisture so you end up with damp fabric close to your skin.  It’s uncomfortable, can cause chafing, and makes it harder to regulate your body temperature.  A better choice is a wicking fabric like CoolMax, which is lightweight and keeps you dry and comfortable.  Check out your local running shop, sporting goods store, or REI for a full line of CoolMax clothing for both warm and cool season activities.

Sun protection is important too.  You don’t want to be out walking for one cancer cause while giving yourself skin cancer.  While you can coat yourself with sunscreen, I prefer to wear clothes with sun protection built-in.  That way, I don’t have to remember to stop and add more lotion every couple of hours and I avoid the greasy skin and hands that come with sunscreen.  My favorite shirts have ventilation and small pockets for holding ID and a tube of lip balm.  The sleeves roll up too, but then I have to remember the sunscreen.  They’re roomy and comfortable for hours on end and they don’t bind, even when I wear my Camelback.

When you buy sunscreen pants, many of which are convertible, meaning the legs zip off and turn them into shorts, make sure that you buy them a little big.  When you walk for hours, you can feel bloated and the last thing you want is a tight waist adding to the discomfort.

A hat is a must.  In the winter, you lose most of your body heat through your head, and a hat will keep that from happening.  Even with a thick head of hair, your scalp can sunburn, and a good hat will prevent that too.  Choose a hat with a tight weave and a brim to keep the sun off your face and neck.  Baseball caps aren’t the best, but they’re better than nothing.

Sunglasses are another critical piece of your walking garb.  Invest in a good pair with UV filtering and lenses that don’t distort.  You don’t want to trip and fall because your glasses caused you to misjudge the height of the curb from which you’re stepping.  UV filtering keeps the sun damage away from your eyes just like sunscreen does for your skin.

Finally, complete the outfit with a lightweight fleece for cool days and a wind/rain jacket.  Find one that folds into a small package so you can carry it easily.

You don’t have to spend a small fortune on clothes — I love the REI Outlet, but you can also hit the change-of-season sales at your favorite places or make a trip to an outlet mall.  Most of them have outdoor stores like Patagonia and Columbia Sportswear.

Running: A Family Affair

As the home-educating mother of ten children, ages 14 months – 24 years, I have used exercise to maintain a proper weight and promote a sense of well being for many years. To be fit has been a priority for me, but not to the exclusion of family time. Incorporating my family into physical fitness has provided an opportunity to teach by example. It facilitates working together, encouraging each other and learning self-discipline.

I began running after our eighth child was born with a “walk-run” program. This program involved beginning each workout with stretching then alternating walking for three minutes with running for one minute. The total workout was thirty minutes long. This approach allowed me to include the children in the exercise – it was not too strenuous and everyone could proceed at their own pace. We quickly progressed until we were running together longer distances.

This shared enjoyment of running led to entering several local races. Living near Mobile, Alabama, which is the home of the Azalea Trail Run, provided a convenient “1 Mile Fun Run” for the younger children while the older ones ran the “10K” race. The ribbons won by the younger children were greeted with just as much enthusiasm as the medals won by the older children. Other races which we have participated in include the charity races, “Race for Recovery” (5K) and “Toys for Tots” (10K and half-marathon).

How, you might ask, did so many family members desire to become involved? Enthusiasm is contagious. The exhilaration gained from running, as well as, the sense of accomplishment at progressing in physical abilities, brought enthusiasm. This enthusiasm encouraged the other family members to participate. Collecting t-shirts from the various races, which were worn proudly, also caused a desire in others to become involved.

What is the key to training? In my opinion, a detailed training plan is vital. This plan should contain stretching, which is of utmost importance in the prevention of injury. A slow, steady increase in distance is also important as it allows the body to gain strength thus decreasing the chance of injury. Attention should also be given to proper running shoes, diet and the appropriate amount of sleep.

Running can be a satisfying, lifelong form of exercise. The many rewards range from race t-shirts to physical fitness.  As with any new exercise program, it must be undertaken slowly, giving special attention to how your body is responding to the new demands placed upon it. Many resources are available to help with a training plan, the fit of shoes, running attire and nutritional suggestions. Take the time to research which options are best for you.

About the author: Dina-Marie Oswald, along with her husband and 10 children, reside in Texas. The family moved from a secure life in Alabama (with a paycheck) in 2008, to west Texas to start a vineyard (no paycheck yet!). Dina-Marie shares her family’s adventures at Dimes2Vines.com.

Marathon Day: Is it safe to run 26.2 miles sick?

Imagine. You’ve trained for months, logging hundreds of miles, in all sorts of weather conditions to prepare for your marathon. Then ten days before your big event you start to feel badly. You develop a persistent cough coupled with tightness in your chest and troubled breathing. Thinking all you need is some medication you head to the drug store. Now it’s the weekend before your marathon. You start taking an over-the-counter cough suppressant, but it fails to alleviate your discomfort.

Monday morning you go to see your doctor. You inform her about your marathon in six days. During your visit she pokes and prods for a few minutes while asking you a series of questions. Afterwards, she begins to communicate her thoughts. You try to focus on the words coming out of her mouth, “blocked airways, sinus infection, allergies, wheezing, inflamed lungs…,” but you drift off thinking about your marathon on Sunday, January 17, 2010. Her only solution is to prescribe you steroids and nasal medications to open your airways and reduce inflammation in your lungs. Trying to remain optimistic, everything inside of you is hoping the medications will work.

A day later, you still have the cough. You call the doctor and inquire about a prescription for a medicated cough syrup. She calls in a prescription for you and wants to see you on Thursday. After one dose of the cough syrup you start to feel some relief. Even better, you can sleep throughout the night without coughing.

On Thursday, after her examination, the doctor schedules you for a chest x-ray to make sure you don’t have walking pneumonia. Thursday afternoon she calls and informs you that your chest x-ray has come back clear indicating no evidence of pneumonia. She believes you’re okay to run your marathon. Thursday evening you drive from Dallas to the Houston area with the continuing persistent cough that is now starting to produce mucus. You think, Okay, this is good. Now the congestion in my chest is breaking up.

The reality, though, is that it’s time to admit to yourself that the medications will not get you 100% (or even 80%) healthy by Sunday and your breathing capacity is not up to par. And with that, the question becomes, do you run on marathon day or not?

Having completed four full marathons with good finishing times, I would have never imagined me in that scenario. When you train for months to run 26.2 miles, the one constant thought on your mind is to stay injury-free. That’s why so much emphasis is placed on following the weekly training schedule, training smart, using non-training days to rest and recover, and eating healthy.

But, there I was the Saturday before the Houston Chevron Marathon contemplating what to do after picking up my race day packet at the George R. Brown Convention Center.

That same evening, one of my friends who’s a nurse, listened to my chest. Then, she confirms, “You are still wheezing and your colored mucus indicates infection. Your breathing capacity for the marathon will be diminished.”

So, ask me if I ran that Sunday? The answer is yes.

After taking a dose of my cough syrup on Saturday night, I awoke feeling rested and ready on marathon day. In a crowd of more than 20,000, I knew it would be a long journey. I started out conservatively. Although I was coughing and expelling mucus along the way, I was doing okay. Then around mile 10 something special happened. I ran upon Ken, an ex-supervisor who inspired me to start running over 15 years ago. I hadn’t seen him since 1995. After a quick embrace and few moments of chit-chat, I proceeded on with a pace that was now starting to slow.

Around mile 13, I began to struggle more and more. My pace became slower and slower. I was cautious about each labored breath and stopped frequently. At mile 20, I just wanted to give up. I hurt like I’d never hurt before in a marathon. Coming out of a portable toilet around mile 22, I saw Ken ahead of me. I ran fast enough to catch up to him. When I made it alongside of him, the only thing I could say, Ken, I’m having a hard time and I need you to get me to the finish line. His reply, “Come on. Let’s do it.” It’s funny. From that moment, it seems like the run got easier as me and Ken ran slowly while reminiscing about the old days. Of course I didn’t PR but I finished.

So, should I have run my marathon? The answer is no.

I’m blessed to have had a favorable outcome. According to David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the “neck rule.” Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don’t pose a risk to runners continuing workouts. Another doctor, Jeffrey Hall Dobken M.D., allergist/immunologist and ultramarathoner in Little Silver, New Jersey, says some sinus infections, when stressed by exercise, can lead to pneumonia or, in extreme cases, respiratory failure.

My decision to run the Houston Chevron Marathon will not make the list of smartest things I’ve done. Two days later, my doctor prescribed more steroids, an antibiotic, and an asthma pump to go along with all of the other medications. Yes, my lungs were worse off afterwards. And two weeks later, I’m still recovering. With all of that, though, I do believe everything happened the way it did for a reason. If I had been running at a healthy pace doing the marathon, I probably wouldn’t have crossed the finish line with the person who introduced me to the sport many years ago; the person who has made such a difference in my life.

Although I would advise against running under such conditions as I did, I thank God for the mental strength and perseverance to reach the finish line. The realization: There will be many marathon events to participate in, but you only get one life to live. My advice: Don’t risk your life by running under less than favorable health conditions. Volunteer instead or stay home.

About the author: Bridgette L. Collins is president and founder of MAC Fitness, a fitness consulting firm in Grand Prairie, Texas. She is a recognized fitness coach, motivational speaker, and writer who loves to participate in half and full marathons.  She is the author of Destined to Live Healthier and Imagine Living Healthier, two books that have empowered many through the collection of fictional stories that tell of real life challenges with weight, health, work, marriage, and lack of self-love. You may contact Bridgette by email at Bridgette@bridgettecollins.com or BridgetteCollins.com.