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!

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!

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.

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.

Type 1, or juvenile, diabetes, is a devastating disease that affects millions of people, a large and growing percentage of them children. My niece, Grace, was diagnosed on January 26 2009 and she was 7 years old. I am walking for her. Her family has undergone significant changes since her diagnosis. Her blood sugar must be checked 7 to 10 times a day. And she must get at least 3 insulin shots a day.

Most Type 1 diabetics have to change their diet and eat healthier foods. Luckily my sister never served a lot of junk food so their diet didn’t drastically change. But they do have to measure or weigh the carbohydrates and make sure that enough protein and fat are included at meals to balance the carbohydrates.

So it’s a challenge for Grace to go to birthday parties and barbecues. If she’s going to have cake or potato chips, she has to make sure that her insulin is adjusted to accommodate these additional carbohydrates. My sister travels with a carbohydrate manual, refrigerated insulin, extra syringes, and orange juice in case Grace’s blood sugar gets too low. And my sister has become an educator on diabetes. She shares her knowlege with Grace’s teachers, soccer coach, friends and family.

But I don’t want you to get the idea that Grace’s life is miserable. She’s a happy, well adjusted 8 year old girl. Through the educational efforts of the Juvenile Diabetes Research Foundation, Grace and her family have the knowlege to manage her disease. She still plays soccer and swims on a swim team. But she will have this disease for the rest of her life, unless we can manage to find a cure.

And there is some good news, though. For the first time, scientists are predicting that we CAN expect to see a cure well within our lifetime!

So that is why I decided to Walk to Cure Diabetes. I’ve been a runner for a number of years and participated in various runs and walks for charity. I encourage you to get out there and walk for your cause. It’s a wonderful experience that can include family and friends. I think now is the time for us to do our part and help those around us. Scientist have found that any act of kindness boosts the immune system and releases the ‘feel good’ hormone. So get out there and feel good while doing good!

And charity walks are fun. Most charities have huge events based around their run or walk. Many times there are vendors, entertainment and food available. The atmosphere is like a block party or festival. What a great way to spend time with your family and friends and do something good for someone else!

About the Author: Debbie Lattuga is a running enthusiast encouraging people to uplevel their fitness by running or walking. She loves to run with a heart rate monitor watch and has seen her race times drop and fitness increase since she started using one. Check out her blog at Heart Rate Monitor Watch. She helps people find the perfect heart rate monitor watch for them.

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 daveynin

Often the events surrounding a run/walk are just as much fun as the race itself. Whether it is a health fair, prize ceremony or after-party, these can keep your participants hanging around before and after the main event. This provides the perfect opportunity to raise even more funds for your charity. Silent auctions and raffles are a great way to do this.

You can make these events relate to your run/walk by keeping the items fitness-focused, personal and local. Just like the auctions and raffles you might see at a summer fair, what makes items unique is a personal touch. For example, at the auctions I’ve been to I’ve often seen a lot of beautiful quilts or crafts, things that are more talent-focused. When it comes to functional fitness and health-related products creating that same uniqueness can be a little more challenging.

 It is possible though.  Here are some ideas.

• Personal training sessions with a local certified trainer
• A pair of running or walking shoes with a proper fitting provided by a qualified professional
• A week of healthy meals prepared by a local private chef
• Consultation sessions with a sports nutritionist
• A 60 minute massage or spa treatment
• Month membership to take specialty fitness classes such as yoga, cultural dance or tai chi
• Short term membership to a local CSA (community supported agriculture) which allows the winner to get a box of fresh produce each month from a nearby farm
• Healthy, local, sustainable agricultural products such as cheeses and grass-fed beef

These things utilize the talents of those in your community. They provide a unique personal touch that goes beyond a piece of fitness gear from a name brand company. They promote health and wellbeing while featuring products and services located in your area.

These types of items will draw the attention of your participants and increase the chances of high bids or a higher number of raffle ticket sales. You’ll develop relationships with local businesses during the process of seeking items. In the end this will mean more money generated to benefit your charity and likely some very happy winners.