The Pacekeeper

Today NPR Health added to evidence in favor of the benefits to running intervals in this story.

The story describes research which used 20 minute workouts on stationary bike to assess health effects of intervals. In the study participants alternated between 12 seconds of relaxed cycling broken up by 8 second bursts of fast peddling. In one study improved blood pressure and blood sugar ratings and shed an average of six pounds of body fat. On the flip side, people who pedaled at a steady pace without mixing in sprint intervals lost three times less fat.

Listen to the whole story on the advantages of interval training from NPR.

• Twitter Weekly Updates for 2009-08-16 – http://tinyurl.com/mqrj5w #
• RT @activenetwork 4 Keys to Running Downhill Efficiently: http://bit.ly/RunDown #triathlon #running #
• Racing soon? Here's advice about running negative splits RT @Cool_Running Why You Should Run Negative Splits – http://bit.ly/negativesplits #
• The need for speed: What distance runners should know about interval training – http://tinyurl.com/pcraru #
• Yams: Breakfast of champions? Here’s what Usain Bolt eats – http://tinyurl.com/or5bt3 #
• A tribute in haiku to Usain Bolt and Paula Radcliffe – http://tinyurl.com/pf5amm #
• Trail running can make you a better runner, says the Examiner! http://tinyurl.com/p6bheq (Anyone know where I can find trails in Chicago?) #
• Looking for a speed workout? Try this one: (via @RunningMarathon) 6 repeats on 800m uphill 20% faster than usual speed. 1k warmup + cooldown #
• 10.24.09 Nike announces this year's Human Race! Register here: http://bit.ly/Az1Ku #
• Work your core – http://tinyurl.com/l8juto #
• Hey Runners! I want to know what YOU think! http://bit.ly/1PZZnk
  (Takes less than 5 minutes) #
• Look for a post about this tomorrow! RT @nytimes: Gold Awarded Amid Dispute Over Runner’s Sex http://bit.ly/YvqWI #
• RT @activenetwork: "The will to win means nothing without the will to prepare." -Juma Ikangaa, 1989 NYC Marathon winner #
• If you haven't already, please take 2 minutes and complete my running survey! (Thanks in advance!) http://tinyurl.com/krsf4l #

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A strong core can lead to a increased endurance and a more powerful stride–and it can be achieved without a trip to the gym! Take a look at a few of my staple core exercises. Oh, and, please don’t laugh. Too much.

Okay, I’ll never possess the superhuman abilities of Usain Bolt, but I can benefit from adding speed to my running week (and so can you!).

New York Times blogger Tara Parker-Pope recently talked to running coach Greg McMillan about adding interval workouts to marathon training. Whether or not it’s a marathon you’re training for, it looks like your running can improve from incorporating some speed training into your runs. And, of course, an interval workout can spice up the doldrums of doing long runs day after day.

Should I go to the track for interval training?

I’m not a fan of beginners going to the track and running 400 meter repeats or 800 meter repeats. You’re getting into other energy systems that just aren’t developed yet. Just running quickly for 20 or 30 seconds or even a minute during a regular training run seems to be a great way to increase average running pace, and it avoids the monotony of just building miles. It adds variety. I advise it for the beginning runners I work with. Every run has something where they’re running a little bit quicker just so they aren’t slogging along. It’s different for the more competitive runner. They often have to force themselves to run slow.

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Even though the distant sound of last week’s Lollapolooza has vanished from the Chicago air, music is still on my brain. So, with some hesitation, I have decided to reveal my running play list (only under the assumption that you, phantom readers don’t judge me. Yes, I have Celine Dion on my iTunes, no, I don’t want to talk about it).

1. Dare – Gorillaz
2. Radio Nowhere – Bruce Springsteen
3. Banquet – Bloc Party
4. Keep the Car Running – Arcade Fire
5. Black and White Town – Doves
6. Shadowplay – The Killers
7. Song 2 – Blur
8. My Favorite Game – The Cardigans
9. Mr. Blue Sky – ELO
10. What You Waiting For? – Gwen Stefani
11. Canned Heat – Jamaraqoui
12. The Way We Get By – Spoon
13. Call on Me – Eric Prydz – My Nike+ power song. At right about eight minutes in length, this song is a perfect pace-setter. As soon as I embark on my final mile of training, I switch over this song. It’s got an intense beat, and I know if I finish before the song ends, I’ve achieved my eight-minute mile goal.
14. Rudy Theme – Rudy Soundtrack – Sure this song is a little slower than the others, but I’m an Irish fan at heart, as the song crescendos I feel inspired thinking of Rudy’s big game. Try this song as you warm up or cool down.

What tunes get you pumped to hit the pavement?

• Twitter Weekly Updates for 2009-08-02 – http://tinyurl.com/lbhf85 #
• RT (@runningnews) RunBlogRun: Kara Goucher Runs 1:08:05, Wins RNR Chicago, by Alfons Juck, Full http://tinyurl.com/lgwgrt #
• RT (@Cool_Running) “Running is one the best solutions to a clear mind.” — Find a running club near you: http://bit.ly/runclub3 #
• Brain food: What you should be eating and drinking to fuel your runs – http://tinyurl.com/mpluhq #
• Music to get you going! RT (@WomensHealthMag) Download these tunes to speed up your next run: http://twurl.nl/t2xoa5 #
• Beat the heat as summer lingers: Tips for running in high temperatures and humidity – http://tinyurl.com/mgh5v2 #

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• BBC article addresses risks of running following Sarkozy’s collapse – http://tinyurl.com/nakml5 #
• Research shows running won’t increase your risk of osteoarthritis – http://tinyurl.com/m4b448 #
• Five questions for a strength and conditioning specialist: How resistance training can change the way you run – http://tinyurl.com/njtxa4 #
• CNN on gadgets that make you a better runner: http://www.cnn.com/2009/TECH/07/29/running.tech.gadgets/ #
• Shhhh! What’s that your body’s saying? How to distinguish between discomfort and pain on a run – http://tinyurl.com/lb3ud7 #
• Stop doing too much too fast. Running’s easy on the wallet, and doesn’t have to be hard on your body – http://tinyurl.com/mvp4le #
• Currently reading http://bit.ly/G7WsO (how to breathe while running from Complete Running) #
• Holy patellar pain, batman! I may have developed runner's knee (http://tinyurl.com/onko94). Time for some ice–or frozen corn. #
• Chicago is ready to rock: City hosts Rock ‘n Roll Half Marathon tomorrow – http://tinyurl.com/nhfpen #
• Congrats Chicago Half finishers! #
• Didn't get a chance to run the Rock 'n Roll Half? There might still be time to sign up for Chicago's Annual Half http://tinyurl.com/pd5mmd #
• Stop running scared: Tips for running safely – http://tinyurl.com/n7ca7z #

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Okay, I’ll be the first to admit I’m a little skittish once the sun sets. I live in Chicago, and everyday am inundated with true tales of neighborhood crime, like this one, that make me more and more reluctant to leave my house after dark to run. But, it is reassuring to know that if I do have to squeeze in a run after dark there are some practical measures I can take to avoid being a victim.

Here are some safety tips from Ryan McNeil, writer for examiner.com. Some are obvious (like running with a group), but others (like carrying a safety whistle) hadn’t crossed my mind until I read this.

• Be familiar with route Although it is fun to venture out, stick with a route that you are familiar with when doing long distance runs.

• Notify someone where you are running Leave a note or tell someone before your run where you are going and when expect to return.

• Run with a buddy or group Not only are attacks less likely on those in groups, but should an emergency arise you are with others to help aid.

• Run on well populated routes during popular hours Routes that are frequently used by others are best to run on, and run on them during popular hours such as (11am – 6 pm).

• Run against traffic in streets If possible, avoid running in streets however should you decide to run in streets run against the traffic so that you can easily see oncoming traffic and the drivers can easily see you.

• Turn down or off volume on headphones If you like to listen to music during your run, turn the music down to a level where you can clearly hear your surroundings.

• Have ID with you You should have some form of identification on you like an id bracelet or driver’s license.

• Carry cell phone Not just for yourself but should you see someone who may need emergency assistance.

• Wear bright & reflective clothing Particularly if you run at night or in streets, wear bright & reflective clothing to help others see and avoid you.

• Carry a safety whistle The high decibel sound emitted can help deter any attackers or help you in other emergency situations. You’re likely to find safety whistles for purchase at most sporting goods stores probably in the camping & hiking section but listed below is also online resource as well.

Dicks Sporting Goods
Fox 40

Between the fact that running is a relatively cheap sport, and people, crunched for cash, are more eager than ever to run-off the stress of financial woes, it’s no surprise that running is shaping up to be somewhat recession-proof.

A Denver Post blogger cites a report that found running specialty stores have experienced a 5 percent jump in sales over the past 12 months–a trend that has made headlines everywhere from Crain’s New York to USA Triathlon News.

Sure, running is a cost-effective way to stay in-shape–the price to sign up for a 5K and buy a pair of shoes is a fraction of what a gym membership might cost you– but don’t let the easy-on-the-wallet perks of the sport seduce you into doing too much too fast. This, experts say, is maybe the most common–and potentially dangerous–rookie mistake.

Again, let’s go to Ben Reuter, strength and conditioning specialist.

One of the things to think about is, if you look at the generally recommended training programs, it’s to never increase your training more than 10 percent per week.

Fortunately or unfortunately, and this isn’t to downplay the value of these various charity running organizations, but they take somebody who maybe doesn’t have any running experience and, in three or four months, they go from doing nothing to running a marathon. So you can do the 10 percent starting at zero and work it out to a marathon. But, with the 10 percent rule is not in three or four months, it’s much much longer than that.

Cardiovascularly, you can probably train somebody so their heart and lungs can handle longer distance events in maybe six to eight weeks, maybe 12 weeks, but musculoskeletally, getting used to the pounding, it can take a lot longer.

I wish I’d known this before cramming my marathon training into 10 weeks instead of 16. Before I fork out $50 for my next big race, I’ll be sure to make sure that I have plenty time to prepare for it.

Photo by: Pineapplebun/Creative Commons

If you’ve read or heard anything about running, chances are at some point you’ve been told to “listen to your body.”

I don’t know about you, but my body constantly babbles all sorts of things at me (usually it’s “feed me!!”), making it difficult to discern what’s really important. While I had strength and conditioning specialist Ben Reuter on the phone, I picked his brain about this topic.

So here’s a little more from my interview with Reuter–think of this like the “deleted scenes” feature on your favorite DVD, only less wacky. Or, if you’re already sick of my voice, you can read it below.

What I hear across the board is “listen to your body,” but what exactly should we be listening for?

That’s a really good question. One of the things especially for somebody who hasn’t been physically active in sports is learning to differentiate between discomfort and pain. Or sometimes what we call good pain and bad pain.

What you’re looking at for something that could potentially be a concern is lots of pain whenever you’re running—so it doesn’t matter what you do, it always hurts—pain after you’re running—so, to give you an example, say you go out and run three miles as fast as you can, your legs are going to burn, but when you slow down it goes away, and maybe you’re a little sore the next day, but gradually gets better.

If something is really uncomfortable, and really painful or it’s a pinpoint spot that’s probably a sign that something serious is going on.

Stay posted for the third installation of my interview with Reuter, where we discuss the dangers of doing too much too fast.

Photo by Dirac3000/Creative Commons