A Running Shoe's Prime

I found a great article from Salt Lake Running Co. about getting a shoe ready for a marathon.

I always have trouble knowing if my shoe is right for race day. I am used to blisters under the toe nails, losing your toe nails, other blisters, etc.

Here are 3 questions the article answers:

1. When is the best time to buy a shoe for a marathon and how do I get my pair ready?
2. How do marathon runners know whether or not their shoes will have enough life to get them through the race free of pain?
3. How close to marathon day should a runner purchase the shoes they are planning on using for the race? - My husband bought his shoes the night before and to everyone's surprise had no blisters, but I give credit to the shoe experts at S.L. Running Co. for picking out the right shoe :)

"The shoes a marathoner wears during the actual race should be in their prime. The prime of a running shoe is typically between 50 and 150 miles. The first 50 miles is to ensure that the shoe is compatible with the runner’s foot. There is very little actual break-in period with running shoes because the materials used are very supple in comparison to leather boots or shoes that traditionally need to be broken in. It is conceivable that if a runner is familiar with a certain shoe, he/she could pull a brand new pair out of the box and run the race. This is not recommended, but this is better than running on a shoe that has too many miles on it.

After a shoe has reached approximately 150 miles, it starts to lose its capacity to cushion and support the impact that comes from running, especially toward the end of longer runs. The typical life of a shoe is 300-400 miles. A running shoe is obviously still good after the 150-mile mark, but a marathoner runs the risk of having the shoe fail toward the end of the race when the foot and body need the most protection and support.

Aside from being uncomfortable, if the shoe fails at mile 18, 20, or 25, this may cause the runner’s pace to slow significantly, costing the runner valuable time in the race. More importantly, it can cause the runner to recover more slowly at the end of the race, and can even cause significant injuries such as stress fractures.

So, how does a marathoner keep a shoe in its prime leading into a marathon? Here are some tips:

• A runner should use the shoe he/she is going to run the race in during at least one long run.
• It is not recommended that he/she wait until the last long run because there is not another long run to correct any problems that may arise.
• The shoe that will be used in the marathon should be purchased with enough time before the second to last long run to be able to do a few shorter runs on it before going out for 18 or 20 miles."

And the article closes with "Don’t be discouraged if time seems to be running short. It‘s better to run on a shoe that has fewer than 50 miles than a shoe that has more than 150."

From the Workout Mommy: "Did you know that while running, the impact on your feet is about 5-6 times your body weight? If your shoes are old or simply have no cushion in them, the bones in your feet have to absorb this impact. Over time, this repeated stress on your bones and joints can lead to many different injuries, primarily shin splints. Please do not let price deter you from getting quality running shoes. Your feet are worth it!"

Portion Control

After my running groups run a few nights ago we sat on the curb in front of our friend’s house as we pretended to stretch and talk. The discussion of weight loss was one topic of discussion. Calorie counting, sugar, butter, nuts, and wow was brought up.

I’ve noticed as some of my friends have as well, that even though we run consistently (3-6 miles 4 or more times a week) we haven’t lost any weight. Part of that I think is that as you run you tone your muscles and burn fat and we all know that muscle weighs more than fat. But, for me, I think it really comes down to portion control (and sugar, but we’ll discuss that in another post).

When I was training for my first marathon I found that I had to eat more to stay nourished, and as I have continued to run I have kept the same healthy appetite. But the thing that we (I) so often need to remember is that I’m not running as much or as often as I was during the marathon training.

Portion control comes down to balancing how much you exercise compared to how much you really NEED. We’re told that a healthy man should have about 2,000 calories per day and a healthy woman about 1,800. But this isn’t a one size fits all situation. You need to determine how many calories you actually burn during the day which will be different on days that you exercise or don’t.

There is a good way to figure out how many calories per day you need to consume by going to the Calorie Calculator. Put in how much you weigh now, and how much you exercise. This will determine how many calories to consume if you want to gain, maintain, or lose weight.

The amount of calories you consume is only one part of portion control. The other is the actual portion of your food. After the discussion last night we all agreed that a healthy diet comes down to moderation.

DON’T stop eating what you love, just eat less! – If you must.

Here are some ways to help control your portions while still being able to eat what you want, like bread, and pasta, the occasional fun size candy bar or two, or ice-cream pie – yum.

Don't Worry About Cleaning Your Plate

When dining out, some people will clear their plate no matter how big the portions. If you're one of them, try to eat a healthy portion, then stop. Ask your server to wrap up the leftovers immediately, so you're not tempted to keep nibbling. You'll save on calories and have another meal for the next day! – this is hard for me, I tell myself every time that I’ll ask the server to bring out a box with the food so I can put half away to begin with. I am going to try to work on this so the food in front of you is not a temptation.

Buy Individual-Sized Snacks

You may save money buying bulk foods at Costco or the other warehouse stores, but it's not helping you cut back on calories. Once that enormous bag of potato chips is opened, it's very tempting to continue snacking. Try buying individual-sized snacks and limit yourself to eating just one. Or, if you really don't want to spend the extra money, divide your bulk-sized snacks into small baggies when you get home from the store. This is a must because you know you won’t stop and just one. Make sure you set aside smaller groups of chips, or cookies and once they are gone, you're done.

Read the Labels Carefully

Many packaged foods and drinks look as if they provide one serving, but they're actually two or more. Yet the calories and other nutritional information on the label are for just one serving, so unless you read carefully, you may be consuming more calories than you think. Make sure you check the number of servings per container first and then eat or drink just one serving. This can be surprising, did you know that one package of Ramen is 2 servings! I had no idea, make sure to look at the packaging.

Use Smaller Dishes

Downsizing your dinnerware may help you consume fewer calories. Food psychologist Brian Wansink, author of Mindless Eating invited 85 food experts to an ice cream social for and gave them a small or large bowl and a small or large scoop. Even the experts, who should know better, served 31% more ice cream (127 more calories) in the large bowl and 15% more (60 calories) from the big spoon. Try using smaller plates, bowls, and glasses for your meals. Use small serving spoons to serve fattening topping like gravy, and large ones for low-calorie items like veggies.

Substitute Veggies

If you're trying to change your over-sized portion habits, you may find yourself craving more food with your meal. Round out your plate with low-calories veggies such as celery, carrots, or peppers. They'll help you feel fuller without adding too much to your total calories.

Wait Before You Reach for Seconds

If you're hungry for more, try waiting 10 minutes. Your stomach needs about that long to signal the brain that it's full. Instead of going for that second plate of pasta, distract yourself by talking to someone or reading, if you're dining alone. If you're truly hungry after 10 minutes, help yourself to more of a low-cal food.

Beat the Summer Heat

This post has been a long time coming. Busy work days and busy nights have taken place of blogging, but no longer! J Here in Lexington KY it has been HOT HOT HOT. With heat index up to 110 on average and humidity like no other it’s pretty unbearable walking to the mailbox let alone run. Along with heat advisories warning all to stay inside an air conditioned room it’s not only uncomfortable to run but unadvised.

I am now training for my 5^th half marathon in Indianapolis on November 6. I’m pretty excited for it and I’ve been training with a group of girls at night during the week and EARLY morning on Saturdays.

To beat the heat we make sure to stay out only when the sun is down. Last year on my second day in Lexington I was by myself (husband driving across the country with a truck full of our stuff) and looking for something fun to do on a Saturday night. Low and behold I found myself a Midsummer Night’s Run.

This was my first experience with a night run (that I paid for), and it was great. Still a little hot but once you were done you weren’t hanging out in the heat but under a pretty night sky. The Midsummer Night’s Run in Lexington is this Saturday and I’m looking forward to the streets lined with people, bands and bananas.

I found an article on Active Runner that lists the top 7 Midsummer Night Runs but you can find these everywhere. I highly recommend signing up for one as summer is coming to a close but the heat is here to stay, at least for a little longer. Most of the runs from Active Runner are in August so you still have time!

Check them out, and if there isn’t one listed close to you make sure to find one that is.

http://www.active.com/running/Articles/Night-Runs.htm?cmp=291&memberid=93971688&lyrisid=20860477

I grew up in Utah and I was so happy to see that there were 2 from Utah listed on the top 7! That place really has great scenery to run in, even at night.