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.

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.

Jogging is an exercise that is enjoyed by many, yet it has its drawbacks. If you should notice the feet of a jogger, most of the weight is placed on the toes. While this might be acceptable (not perfect) for some people, it can cause strain to muscles and tendons.

Because of this jogging is not recommended for everyone. Pregnant mothers are advised to avoid jogging, as well as up to three months after the baby has been born. Individuals above the age of 65 are also advised to keep jogging to the minimum if any at all. The reason behind this is when such pressure is placed on the toes, it can sometimes send the person off balance.

Although not as popular as jogging, running has its advantages. First of all, it builds the calf muscles much better then jogging or running. Secondly, running can be used to build endurance. When starting out a running routine, do not push yourself. Gradually build up to your desired speed and or distance.

Out of all three, walking is the best. It carries the most advantages. First of all unlike jogging or running, it does not put undue stress on the heart. More importantly it provides a better option if you want to walk out that lunch or dinner you ate. Jogging or running can upset the stomach and do more harm than good if you have had a meal less than an hour ago.

Whether you decide to run, jog or walk, it is important to make sure you’re doing it in the right shoe. Not all gym shoes are meant to be running shoes. Before you run in any type of shoe, make sure you check them out to see if they are acceptable. Same thing applies to jogging and even running, although you can get away with regular shoes for the purpose of walking. You should also keep in mind that running shoes and walking shoes are different. While you can walk in running shoes, it is not advisable to do the reverse as walking shoes are heavier and might slow you down or sprain your ankle.

Last but not least, before you do any type of running, jogging or walking, compliment it with a proper diet. You want to make sure you are getting an excellent source of calcium, vitamin E to promote strong bones.

If you’re working on endurance, consume complex carbohydrates. These provide longer sources of energy and are better for those who are running marathons etc. Last but not least, have fun. Your mood affects how effective the exercise will be. Make sure you keep that in mind.

This guest post provided by Jessy of eFITology.com

Of course, running can also be used to achieve your goals of completing races or marathons, but as a beginner, here are the best tips to get you started:

·       Join a running club: This is something that will give you complete guidance and also solidarity as you start running. In fact, many people work better in a group setting, so if you are the type of person that needs motivation from your peers, then find a buddy to run with at the very least to keep you motivated and on track.

·       Bring water with you: Many people have a difficult time keeping up their stamina when they are running because they don’t have enough water. If you are going on a longer run, then bring water to keep you hydrated, and also make sure to drink water throughout the day to prevent dehydration.

·       Speed up your recovery: If you have just undergone a hard run that pushed you to the next level, make sure to eat a healthy snack and drink water within the hour after you have completed your run. This will work to replenish your energy, and it will also help you to recover quickly.

·       Increase your mileage weekly: Even if you are starting out small, there is no such thing as a bad run. However, make sure to only increase your mileage by around 10% each week to prevent injury or strain on your body. This increase will also allow you to continually challenge yourself so that you don’t plateau as a runner.

·       Prevent side stitches: Many new runners are intimidated by side stitches or cramping during a run. One easy way to fix this is to avoid exhaling when you land with your right foot when you are running. Most runners automatically exhale when their right foot hits the ground, which causes stress to the diaphragm in the form of side stitches. Make a conscious effort to exhale when your left foot hits the ground, and you will be surprised at what a difference it makes in the quality of your run!

About the Author: Bethany North is an avid runner and coffee fanatic. She has spent the entirety of her career cultivating and studying all of the best uses and brewing styles for optimal coffee and espresso flavor. Her specialty site for coffee needs, supplies, and Bunn Coffee Filters can be found at The Coffee Bump.

1. Have a good reason to run a marathon. It takes about 16-20 weeks of training to prepare for a marathon. If you are not already a regular runner it may take even longer. The only way to stick with the regimen is to have a good reason.

2. Remember a marathon has two halves. The first 20 miles and the last 6.2 miles. Almost anyone can run the first half. Running the second half is 99% mental. Be prepared for the anguish that comes when you hit the wall.

3. Practice consuming electrolyte drinks and snacks during your training runs. On race day actually walk through the fluid stations so you can drink the fluids instead of throwing them on your face and chest.

4. Plan your fluid stops. Just because there is a water stations every 1.5 miles does not mean you should drink every 1.5 miles. Drink when you are thirsty.

5. Like almost everyone else I just want to add, don’t start too fast. Know your goal time and pace and stick to that pace. I tend to feel really good between miles 8 and 18 so that for me is the toughest time to control my pace.

6. For men, know and prevent the danger of nipple chaffing. I have tried single band-aids in every direction. Most recently I have switched to a two-layer band-aid cross placement. It seems to work.

7. Tell someone your route, approximate return time, and wear or bring identification. I run a lot of lonely miles, many times after dark, on the streets and rural roads of rural Wisconsin. I always wear my RoadID to help emergency responders identify me and contact my family if I should become ill or injured while training.

8. Make eye contact with spectators, especially the ones with cow bells. If you need an extra boost just say, “I need more cowbell.” That almost always gets me the extra cheers I need.

Finally, share your training successes and challenges with family and friends. Ask them for their support and encouragement. You never know you might inspire one of them to get off the couch and join you.

When he is not running or cycling Greg Friese is a paramedic, podcaster, blogger, and paramedic. Read more of Greg’s articles about first aid, wellness, and safety at EverydayEMSTips.com. Connect with on Twitter @GFriese

Photo by Waldo Jaquith

Do you participate in New Year’s Day charity athletic events?

I’m just going to go ahead and admit that I don’t, or at least I haven’t yet. Don’t get me wrong. I like the idea of a New Year’s run, but preparing to actually get up and complete one is an entirely different issue.

Spending time with friends and family to ring in the New Year doesn’t leave much time for a good night’s rest before an AM run. That is why I really like that I’m seeing more and more races being offered on New Year’s Eve.

What a great idea! You can get your run in before you head to the party and support a charity organization in the process. I’m all about that. I even found a couple that start around noon on New Year’s Day. Now that I could probably handle.

The 2009 Karen Lawrence Run for St. Jude Children’s Hospital takes place in Chattanooga, TN on December 31. The two-mile race begins at 6:15 p.m. and the four-miler begins at 7:00 p.m.

The VyStar Gator Bowl 5K in Jacksonville, FL will kick off at 1:30 p.m. on December 31. Participants can donate $10 to “Run for a Child” which benefits the Wolfson Children’s Hospital.

The 4^th Annual New Years at Noon 5K happens in Athens, GA on January 1, 2010. The event will support Bobby’s Learning Garden and the Athens Area Habitat for Humanity.

Another one that will let you sleep in a little is the 25^th Annual New Year’s Day 5K Run/Walk which takes place in Lincoln Park, Chicago, IL at 11:00 am.  Proceeds benefit the Lakeview Citizen’s Council, a non-profit neighborhood organization.

Finally, I couldn’t pass up the chance to tell you about this one. It doesn’t support a specific charity, but it could give you race planners an idea for a fun event as I mentioned in yesterday’s post.

The 9^th Annual Midnight Special in Whitehouse, OH provides a new way to ring in the New Year. The 5K begins at 11:45 p.m. and all participants are encouraged to dress appropriately for this formal event. Yes, men should run in their tuxes and women in their evening gowns! Now that would be a new way to challenge your running ability!

Over the past few years, I’ve come across multiple individuals with the desire to plan a run/walk event in their communities. They all have a one question in common when taking on such a task. Where in the world do I start? I know that feeling well because I experienced it the first time I planned a race as a college student several years ago.

Maybe you’ve noticed the new ebook icon on the sidebar of the blog featuring The Ultimate Guide to Planning a 5K Run or Walk Fundraiser. If you haven’t, we invite you to take a look at this guide and all it has to offer for helping you plan your own charity athletic event.

When Carrie and I were approached to turn our experience and knowledge into a written guide for other race planners, I was thrilled with the idea! When you have the chance to help countless others with the knowledge for success you’ve gained through trial and error it is a rewarding opportunity.

Here at Charity Mile we blog a lot about the details of planning a race and successfully raising funds. Bits and pieces of guidance here and there can be of great help, but there is nothing quite like having a step- by -step guide in hand; a guide that shows you just how you should dive in and how to stay afloat with your planning once you do.  

The book is designed to help you plan a successful race while keeping fundraising and those you help through your charities and organizations as the main priority. The primary goal of this guide is to help you master the strategies of the event planning pros to host an exciting and profitable 5K run or walk event.

Topics covered include:

•  Proven marketing strategies
• Finding and supporting volunteers
• Decreasing expenses and maximizing revenue
• Garnering funds and donations
• Recruiting and motivating teams
• Race logistics for any budget

If you are ready for some help with planning your upcoming event the ebook is now available for purchase. Still trying to decide if it will give you the guidance you need? Download the first chapter for free and take a look for yourself. We are confident it is just what you are looking for!

Next spring, runners and walkers in central Kentucky will have a new race option. On Sunday, March 28^th, 2010 Lexington, Kentucky will be hosting their first Half-Marathon Run/Walk! The event will also offer a 5K and 1-mile run/walk.

Lexington is known as the “Horse Capital of the World” and the course will give participants the best scenery the area has to offer. Each race will begin and end at the world renowned Fasig-Tipton Horse Farm and the course will include the Kentucky Horse Park which is home to the 2010 FEI World Equestrian Games.

The festivities will begin on Saturday, March 27^th with Runner’s/Health & Fitness Expo from 11:00 a.m. to 5:00 p.m. On Sunday the Half Marathon begins at 8:00 a.m., the 5K at 8:15 a.m. and the 1-mile at 9:45 a.m.  The Awards Ceremony and Finish Line Party begin at 11:00 a.m.

 Early bird registration is open until November 20^th, 2009 for a discounted rate of $50.00. Participants can register online until 5:00 p.m. the day before the event, but registration fees vary depending on the date. Each half marathon runner will receive a tech shirt and other racers will receive a standard race shirt.

For those participants who wish to run or walk for a cause (and we hope you do!) you can donate or create a pledge campaign for each completed mile. A donations page will soon be provided on the event website to allow participants to run or walk for charities.

This half marathon is also part of the USRA Half Marathon Series and will kick off the season of races. This series currently includes 11 races spread throughout the eastern US.

Thinking about participating? I’ll be there! I have had an ongoing goal to run my first half marathon in 2010 and I do believe this will be a perfect opportunity. Leave us a comment if this race is on your agenda and share with us the charity you will be supporting.

Photo by David Paul Ohmer

During the race planning process you and your committee will need to set ground rules regarding participation in the event. These are the rules you will kindly ask your racers to follow and they should be effectively communicated on the race brochure and on your web-site.

What types of rules you set will depend on the audience you intend to target, the event distance you choose, and the course including any safety issues regarding where your participants will be running. Each of these factors will help determine any rules you need to set as well as help you shape your event to include additional groups if necessary.

Are strollers allowed?

If you are planning a family focused event you’ll want to welcome walkers and joggers with strollers so younger children can participate. If you are planning a runners-only event such as a 5K where strollers on the course could cause congestion, a one-mile fun run specifically for families is an ideal way to keep strollers off the 5K course, but still be welcoming to the family audience. For a run/walk consider allowing those pushing strollers to be part of the walking group.

Keep in mind that many avid runners push jogging strollers. If you don’t want strollers on the course at all be sure to state that they are not allowed or else your participants will feel it is not an issue bring them along. Your course also needs to be wide and fairly smooth to facilitate the pushing of a stroller. If it isn’t, it’s best to request that there be none for this reason.

Can dogs come too?

For most races, unless they are specifically considered a dog walk or run, animals are not allowed. Now, personally, I am a dog lover, but I do understand why many coordinators make this rule. There is safety, congestion and even participant allergies to consider. If you welcome pets, require that they be on a leash – no exceptions. In addition, if the event is not solely for dog owners, start this group at a different time.

How about music?

Most 5K and 10K races allow participants to listen to iPods and MP3 players during the event. However, I’ve seen the rules for many events that encourage participants not to for safety. For example, if the music is loud you can’t here other racers around you or even unexpected traffic. Although, from what I’ve witnessed most racers ignore this encouragement and listen to music if that is what they prefer. So this is one rule that is often ignored. If your race is on a more treacherous course though, such as that for a trail run which requires a more alert participant, it is worth it to strongly encourage no headphones in your race rules.

Planned a race? What type of rules do you set?

If you are a participant, do you follow them?

Photo by Ed Yourdone

There is nothing worse than having your training on track only to encounter an injury that slows you down. Hopefully it is only a minor nuisance such as a blister that will quickly heal, but if a more serious condition arises it may require you to take a break which could greatly influence your ability to compete in that upcoming charity fitness event.

According to the American Orthopaedic Society for Sports Medicine (AOSSM) there are four key points along the training timeline when runners are most susceptible to injury:

• First 4 to 6 months
• Returning after an injury
• When increasing distance
• When increasing speed

The good news is that many injuries can be contributed to runner error. This means you have the control to prevent unwanted injury during your training. Here are a few keys to injury prevention.

Avoid too much too soon

Focus on increasing your mileage no more than 10 percent each week. Stretch all your major muscle groups thoroughly after your run (hold each stretch at least 15 seconds and repeat two to five times) and consider incorporating workouts which focus on flexibility such as yoga. Give your body adequate time to rest when you take on vigorous workouts such as an increase in distance, speed or a change in terrain such as the addition of hills.

Invest in good shoes

If you want to be a healthy runner you have to wear the right shoes that will protect you from injury. Consult a qualified individual to assess your needs and determine if you need a neutral shoe or one for stability. It’s ideal to rotate in a new pair about every 500 miles. You don’t have to spend a bundle. Keep your eye out for sales and when you find a good deal make the purchase and hold the shoes back if it’s not time for a new pair at the moment. Look for last season’s styles which may be less expensive.

Remember we are all made differently

Every body is a little different and you might have specific alignment and injury issues which the AOSSM refers to as “anatomic abnormalities”. This can include things such as hip pain, lower back pain, knee cap pain and ankle laxity. You may need to take special care to avoid injury in these areas by icing your knee regularly, taking over-the-counter anti-inflammatory medications, strength training or focusing on flexibility.

Choose your surface wisely

Concrete and rough surfaces can lead to injury. Choose trails or tracks designed for running whenever possible.

What is your best tip for staying injury free?

Source:

American Orthopaedic Society for Sports Medicine (AOSSM) Sports Tips: Running and Jogging Injuries

Photo by quinn.anya