How to become a morning runner

♠ Posted by Paul Naylor

The New Year is approaching, and many are making the last minute tune-ups with their New Year Resolutions. Many at the top of the list of these Resolutions is to get in better shape, that's not a bad thing, its something that everyone could do.

Now with these Resolutions of getting in better shape, many would probably set their exercise routines in the morning. The morning is the most convenient time to work out. Things around the house are more calm, traffic outside is not as busy, and working out in the morning sets the tone for the rest of the day.

Definitely a lot of benefits to workout in the morning, but there is this hurdle that usually needs to be cleared by many people, and that is.....getting out of bed in the first place.  

This has been and still is a struggle with many people wanting to workout in the mornings, including myself. I have battled the mornings for most of my adult life. Its sometimes still is a struggle. But this is why many, including myself, love running; its all about overcoming challenges.

If waking up early in the morning is a struggle for you, here are some tips that I have tried over the years. Apply some of them, and see if they help you.

Alarm Clock
-Place alarm clock across the bedroom, this forces you to 'get out of bed' to turn it off. The trick is though, to stay out of bed. This is time of year brings cold weather to most places in the country, and the warm bed is very inviting. The temptation will be strong to climb back in, but fight to stay up.

-Use different sound for the alarm. If you use your smart phone for your alarm clock, download an app that allows you to choose alarm sound. Sometimes replacing music or the radio is better than your typical alarm sounds. These annoying sounds will 'shock' the body to wake up, while music will gradually wake you up.

-App for waking up. Again, with the smart phone, download an app that makes you solve a complex math problem to turn off the alarm. I have tried this one before, I suggest you exercise caution with this one. For starters, make sure you're decent at math! You don't have to be Steven Hawking, but good enough to solve in a matter of moments. The second reason is your significant other might be a bit upset with you if you cannot solve the problem in a timely manner, that's bad for both parties(trust me, I know).

Out of bed routines
-As I stated before, getting out of a warm bed is not inviting, its sounds horrible to me and many other people. But there are some things you can do to help you out.

-You can do a few small workouts to get the blood flowing. Workouts like, pushups, situps, jumping jacks or lifting weights. Doing activities like these will warm you up, and make the trip to the bed less tempting.

-Drink a full glass of water right after waking up. After sleeping for several hours, you wake up slightly dehydrated. Drinking water will not only help wake up faster, feeling refreshed. But it'll also help hydrate you for the morning run. Two with one stone!

Prepare
-Having everything set the night before makes it a lot easier to get out running in the morning. Try these tips to make the morning routine a lot more smooth.

-Have your running gear laid out on your dresser, or chair in your bedroom. This makes it easier to get dressed in the morning without making a lot of noise to wake up your significant other.

-Sleep in your running clothes. I have not tried this one yet, but it makes sense. Once you get out of bed, just slip on your running shoes and your set. I might try this one later this week.

 Behavior
-They say that there's morning people and non-morning people, and the non-morning people are fairly active night people. Staying up really late does not help your cause with waking up early. So if your one that likes to stay up late, try going to bed earlier. This will take you to break some habits.

-If you find yourself laying in bed with your tablet, you probably found yourself on for hours before falling asleep. Try setting it down, and see how you feel in the morning.

-Along with tablets in bed, staying up to either watch TV shows, play video games, or just alone time. These can also hinder your ability to wake up. I know that many consider this time of night their 'me time' and trust me, I get it. This is my 'me' time as well. But changing this will help you wake up earlier. It won't happen quickly, this will be a gradual process.

-Zzzquil, Melatonin, glass of warm milk can help you relax to fall asleep. This helps if you're one that stares at the ceiling while in bed, waiting to fall asleep.

Motivation
-One sure way to help you wake up each morning is to make a commitment or goal. Have something to work towards. This is huge! When you have a goal in mind, it'll come to mind every morning you wake up. Look at it this way; waking with the thought of working towards a 5k race is a lot better to waking up wondering how far you should go, or what type running workout should be done.

-Have a running partner; if you can. This can be a great way for two people to train together. It helps you on your toes, and hold each other accountable. Some of my best years running is when I had a faithful running partner.

-Use motivation. Reading stories from other runners, watching their training videos on YouTube, or reading articles from running magazines. These will constantly motivate you to run more. Motivate yourself with stuff like this daily, you'll never run out of material or resources. Zig Ziglar once said; "People often say that motivation doesn't last. Well, neither does bathing, that's why we recommend it daily".

I'm hoping that some of these tips will help you wake up earlier to achieve your New Year's goals, because so many of them die at the hands of waking up earlier in the morning. The above tips mentioned are ones that I have used through out my running career, and I think that they can help you as much as they did me.

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You know your're a runner if - Part 1

♠ Posted by Paul Naylor

You know if you're a runner if....

-you no longer make fun of fanny packs because your running belt looks very similar (although cooler) to one.

-the salespeople at your local running shop know you by name.

-you know where your illiotibial band is located.

-you wear your running watch even when you're not running.

-you'll cross over several state lines to run a race.

-you have more fun shopping for running clothes than you do non-running clothes.

-you always have your next race on the calendar.

-you get jealous when you're driving in your car and pass runners.

-you pack more running clothes than bathing suits when going on a beach vacation.

-you know the location of every 7-11, public restroom, and water fountain in running distance from your home.

-your first question to your doctor is, "When can I run again?"

-you spend more money on running clothes than work or casual clothes.

-you never thought of a road you drive on all the time as hilly until you run on it.

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St. George Half Marathon - Race Review

♠ Posted by Paul Naylor

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Running Acronyms and Lingo - Part 3

♠ Posted by Paul Naylor

Glycogen: A runner’s body stores glucose in the form of glycogen to be used for energy. As long as it’s in good supply, they can keep on truckin’. But when the glycogen is gone, runners often “hit the wall” (more on that down below).

Lactic Acid: Formed when the body cannot generate energy using oxygen, lactic acid is produced anaerobically (especially during hard workouts).

Anaerobic Threshold: This is the point of exercise where the going gets tough, and lactic acid begins to accumulate in the bloodstream. Despite popular belief that lactic acid is what's causing muscle fatigue, the body actually produces it as fuel to keep going. Still, it doesn't mean workouts, like tempo runs (see above), done at this threshold are a piece of cake!

VO2 Max: Also known as aerobic capacity, VO2 Max is the body’s maximum oxygen intake. Runners can increase their VO2 Max with harder training.

Chafing: Yikes. How do we put this gently? Sweat and fabric rub against the skin while distance running and can cause painful irritation and rashes. To prevent chafing (or worse, bloody nipples), coat up everywhere (and we mean everywhere) with Bodyglide or Vaseline before hitting the road.

Black Toenails: A runner’s badge of honor, or just plain gross? You decide. Discolored toenails on runners are a result of impact and pressure on the toe. Sometimes if you’re lucky, they fall completely off, too!

DOMS: Oww. The discomfort of DOMS, or delayed-onset muscle soreness, can occur between 24 and 48 hours after running and can make walking up and down the stairs especially troublesome.

Foam Roller: The foam roller can be a sore muscle’s best friend or its worst enemy. This tube may look fun and can replace a deep massage in preventing and relieving muscle knots and pain, but it’s also been known to make even the toughest runners whimper.

Runner’s Knee: One of the most common overuse injuries among runners, runner’s knee is also known as Patellofemoral Pain Syndrome (PFPS). The pain is usually isolated on or around the kneecap and can feel like the knee is “giving out.”

Shin Splints: Another common running injury, shin splints refer to pain on or around the shinbones. Most cases can be treated with rest and ice, but could signal it’s time to whip out the credit card for some new running sneakers.

Plantar Fasciitis: Feel pain and stiffness in the heel? It might be plantar fasciitis or inflammation of the bottom of the foot due to overuse or overstretching. Sufferers can usually self-treat it with rest, ice, and stretching.

ITBS: This painful injury to the IT band in the leg (which runs from the hip, down the thigh, across the knee, and through the shin) can leave many runners (myself included) sidelined. Before totally cursing IT Band Syndrome, massage, stretching, and strength training tend to help. Hey, ITBS, meet the foam roller!

Ice Baths: Fill ‘er up with ice! An ice bath is shocking to the senses, but can also reduce inflammation and aid in the post-long run recovery process. Just be sure to put on a hat and scarf and make a cup of tea first!

Overtraining: If the previous injuries didn’t clue you in, there is such a thing as running too much! Let’s refer back to what a “rest day” means, shall we?

Hitting the Wall: Also known as “bonking” during a race, runners will feel as if they can’t go one more step once they "hit the wall." For many marathoners, the wall shows up around mile 20, and not surprisingly, they usually don’t see it coming.

400 Meters: One lap around the track.

Mile:  5280 feet or about 1609 meters (four laps around the track).

5K: 3.1 miles.

10K: 6.2 miles.

Half-Marathon: 13.1 miles.

Marathon: 26.2 (grueling) miles.

Road Race: These public races (held on a road, not on a trail) have a clearly marked course and runners who register to participate—which will usually get them a free T-shirt, too.

Taper: A few weeks before a big race, a runner will decrease their total running mileage to store energy. Because the tapering process involves less running and more rest, runners tend to get very antsy (and hungry) during their taper!

Carbo-Loading: During a taper, runners can eat all the pasta, bread, and bagels they want. Well, not really. There’s a right way and a wrong way to get your carb on!

Bib: Runners pick up this piece of paper with a designated number before the race and attach it to their shirts to wear during the run. Tip: Bring extra safety pins to smaller races. They sometimes run out!

Corral: Because of so many participants, big races often divide runners into groups (not unlike a corral of livestock), with start times based on their expected finishing times. The speedsters at the front; the slowpokes in the back.

Rabbit: No, not the cute and cuddly kind! Rabbits are runners who serve as pacemakers or pace-setters during a race, with the rest of the field chasing them down. And just like the Energizer Bunny, they keep going, and going, and going—all on pace.

Bandit: These cheaters make their way into a race without registering or paying an entrance fee. FYI, Bandits, runners are onto you!

Kick: This is the final push runners give at the end of a race to increase their speed to the finish line. See also: Giving it all you got. Leaving it all on the road. Separating the winners from the losers; the men from the boys. Get the point?

Chip Time: Often measured by an electronic chip in the sneaker or bib, this is the actual time it takes a runner to get from the start line to the finish line.

Splits: A race’s total time divided into smaller parts (usually miles), is known as the splits. If a runner has an even split, it means they ran the same pace through the entire race. If it’s a negative split, they ran the second half faster than the first. And that’s a good thing!

DNS/DNF: DNS (did not start) or DNF (did not finish) is what will appear in the race results if a runner does not start or finish a race. What happened?! Did you fall into the Porta-Potty? Or get lost along the course?

PR/PB: These coveted letters stand for personal record and personal best. Good news: Run in just one race and it’s an automatic PR!

BQ: If someone is trying to get a “BQ” or a Boston qualifier, they want to achieve a finish time that gets them entry into the Boston Marathon, the world’s oldest annual marathon and the only one to require a strict qualifying time. In 2012, this means men ages 18-34 must have a marathon finish time of under 3:10:00. For women ages 18-34, it means under 3:40:00. For many runners, Boston is the ultimate goal.

Hardware: Wear these race medals with pride, then hang them in a place of honor.

Runner’s High: Most runners experience a state of euphoria and pure bliss known as “the runner’s high” either during or after a run . It might just be the reason runners run—and maybe why they’re so crazy, too.

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Running Acronyms and Lingo - Part 2

♠ Posted by Paul Naylor

Ultramarathoner: These totally badass runners, like Dean Karnazes, take on any distance longer than 26.2 miles. Ultramarathons are typically 50K, 100K, 50 miles, or 100 miles, but the most well-known ultra is the 56-mile Comrades Marathon in South Africa.

Elite: Yup, we’re talking about the pros. No matter the distance, elite runners are fast. Really, really fast.

Triathlete: These overachievers not only run, they swim and bike, too. (But seriously, we’ve got nothing but love for those who tri!)

Easy Run: These light runs are best done at a conversational pace. Meaning if you can’t run and recap last night’s episode of The Bachelor at the same time, you’re going too fast!

LSD: Excuse me?! No, not that LSD. In this case, the acronym stands for long slow distance, or the week’s longest run. The only kind of trippin’ runners might be doing out on the road is over their own shoelaces.

Recovery Run: Also lovingly referred to as “junk miles,” a recovery run is a short, slow run that takes place within a day after a long, harder run. This teaches the body how to work through a fatigued state—a dress rehearsal many runners will be thankful for at mile 19 of a marathon!

Speedwork: Aimed at improving running speed, these types of workouts can include intervals, hill repeats, and tempo runs (all explained below). In addition to getting faster and increasing endurance, speedwork, well, usually hurts a lot, too!

Interval Training: By alternating specific time periods of specific high and low intensity during a run, intervals are just one way to get faster, build strength, and see calories melt away.

Hill Repeats: Runners make like Jack and Jill and go up the hill (again and again) in this other cruel form of speedwork. Heading up at a 5K pace and recovering down at an easy jog or walk, the number of hill repeats per workout depends on experience and fitness levels. But the benefits from the pain? Speed, strength, and confidence!

Fartleks: A fartlek not only makes us giggle, it’s an easier form of speedwork for beginners. Meaning “speed play” in Swedish, fartleks are easy runs broken up by quick sprinting bursts. When changing speed though, the runner calls the shots (unlike more rigid intervals). So newbies can make it as fast and as hard as they can handle. That’s what she said.

Tempo Run: Usually done just once a week, tempo runs are a tougher form of speed training. Runners challenge themselves to hold a “threshold” (or comfortably hard) pace for a 20-minute period during a run—along with a good warm-up and cool down, of course.

Pick-Ups: Short, gentle increases in speed, or pick-ups, at the end of a run help aid recovery. Sorry, they unfortunately have nothing to do with these cheesy lines.

Strength Training: Runners need muscles too! Among its many other benefits, strength training, or exercises performed with or without weights (think push-ups, squats, and planks), helps runners become stronger and prevent injuries. Their bodies take quite a beating while hammering it out on the road, so they need all the help they can get.

Cross-Training: Runners should also squeeze in time for cross-training, or sports and exercises other than running that improve overall fitness and strength. Great examples of cross-training for runners include cycling, swimming, yoga, water running, and weight training

Rest Day: Choosing the couch over the road at least one day a week allows a runner’s body to recover and repair muscles. We say rest days can still be all about marathons though—a Friday Night Lights marathon, perhaps?

Moisture-Wicking Clothing: Non-cotton running attire or technical apparel keeps sweat away from the body to prevent chafing (read more on how fun that can be below).

Garmin: Many runners rely on this brand or other GPS-enabled sports watches (often way too much) to track distance, pace, heart rate, and more.

Fuel: When going long, runners have to fill up their tank! Running nutrition comes in all kinds of forms, including energy gels (or GUs), chews, bars, and even jelly beans. Others prefer to chomp on pretzels or sugary candies like Swedish Fish! Just remember, it’s important to eat around 100 calories after an hour of running, followed by another 100 calories every 40-45 minutes to replace the glycogen being used.

FuelBelt: These super cool (read: super nerdy) Velcro-ed belts/fanny packs hold a runner’s snacks, phone, cash, water, Gatorade, and any other life-or-death accessories.

Running Tights: Especially during cold weather months, runners (even men!) squeeze into these spandex leggings or capris to keep warm. Warning: Running tights show off all your curves. And we mean all of them.

Compression Socks: Often a post-run tradition, runners don a pair of compression socks, or very snug, knee-high tube socks, to speed recovery. Some even wear them during the race itself, believing they get oxygen to the leg muscles at a faster rate.

Minimalist Shoes: These popular lightweight running “shoes” are for runners who want to try barefoot running, without taking it all off. The most well-known of the minimalist shoes are the funky-looking Vibram FiveFingers. Say that five times fast!

Singlets: Runners often wear these sleeveless tank tops while racing. Relax! Unlike a wrestling singlet, it’s just a shirt.

Pronation: This refers to the way the foot strikes the ground while running. If someone is an overpronator, their foot rolls inward while running (guilty!). If someone has excessive wear on the outside of their sneakers, they’re likely an underpronator. Getting fitted for a proper running shoe can help with correcting both.

BPM: The heart rate or beats per minute (BPM) is the number of heartbeats during a minute. Runners often have a target BPM to get the most out of each workout.

Endurance: Runners love to continuously see how much further and faster they can go, which is why they build up endurance, or the body’s ability to withstand stress and pain during an aerobic activity such as running.

Aerobic vs. Anaerobic Exercise: While both aerobic and anaerobic exercises burn glucose, there are some differences. Aerobic exercise is long in duration but low in intensity (like walking or jogging), while anaerobic exercise is short in duration but high in intensity (like sprinting or heavy lifting).

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No Carbonation for 2015

♠ Posted by Paul Naylor

On New Years Eve in 2012, I've made a resolution with a good friend Eithan Smalley, to go with out carbonated drinks for 2013. At the time, we both loved our Mountain Dew and Diet Coke, and thought that this resolution would last a couple of days. Interestingly, we went without for 18 months.

I have since then drank enough soda to sink the Bismarck..... I'm not really proud of it. I do enjoy drinking a Diet Coke after a run, but I know that it is not the healthiest thing to consume post run.

I have thought about making this a goal again for 2015. The great thing is that I know that I can accomplish this goal because I have gone 18 months earlier. It was not easy the first time round, and I'm sure that it wont be easy the second time, but I think that it'll help me be more healthy for this coming year.

Now this soda fast has little to do with the debate about carbonation being bad for runners. I have heard dozens of health and training professionals that told me that it does or does not affect performance when running. I have my own personal opinion about it, but this challenge is more about overall drinking healthier beverages.

So I ask that you join me in the quest for going without soda in 2015! This is not an easy one for those who drink carbonated drinks. But this will be better for your overall health!

JOIN ME!!

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Running distance takes making sacrifices.

♠ Posted by Paul Naylor

Sometimes people put running a marathon on their bucket list, without giving much thought as to the time and financial commitment. 

Some people don’t realize that marathon training is very time-intensive. At times, it may feel like a part-time job (that you don’t get paid for).  Beginners should plan to run or exercise at least 4-5 days a week and, once you hit your training peak, one of those days will involve hours of running.

And running a marathon isn’t cheap. In addition to the race entry fee and travel/possible lodging costs for race weekend, you’ll need to buy running shoes, running clothes and gear, sports nutrition, and other essentials. You may also have other related expenses such as gym membership, child care, physical therapy, and massages.

Before you commit to a marathon, think realistically about your work, family, and other responsibilities to determine if you would have the time and money to commit to the training and the race. Some people may need to get family members on board before committing if they’re going to need help with childcare and/or household responsibilities.

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Running Acronyms and Lingo - Part 1

♠ Posted by Paul Naylor

Here are some things that runners say, this list is to help you better understand what they mean.

Form: No one wants to be “that awkward runner,” which is why nailing proper form or running technique is key when lacing up. Try to keep the upper body tall yet relaxed and swing the arms forward and back at low 90-degree angles.

Foot Strike: There’s a right way and a wrong way to make every step count. A runner should strike the ground with their mid-foot, not the tippy-toes or heels. Try using light steps that land right under the hip for lower impact—aka fewer injuries!

Pace: When runners talk about running “an 8-minute pace,” they are referring to the amount of time it takes to clock one mile. They also tend to express pace based on the type of run: “long run pace,” “marathon pace,” “5K pace,” etc. Calculate these adjustments with this nifty training tool!

Warm-Up: To increase heart rate and blood flow to the muscles and reduce the risk of injury, runners know to start each workout with a good warm-up. Getting loose for an everyday run can include five to 10 minutes of walking or jogging or some dynamic stretching (which we’ll explain below).

Cool-Down: Just as a warm-up preps the body, a cool-down transitions it back to a resting state. So before heading straight for the showers, slow down with a series of lighter activity and exercise post-workout.

Static Stretching: Everyone ready to count? Static stretching, or holding major muscle groups in their most lengthened positions for at least 30 seconds, might bring it back to the middle school soccer days. While many still believe static stretches prior to running help prevent injuries, research now suggests stretching it out is more beneficial after breaking a sweat .

Dynamic Stretching: Add a little more boom, boom, pow to a warm-up with dynamic stretching, or controlled movements that increase flexibility, power, and range of motion. The best dynamic stretches for runners include lunges, squats, leg lifts, and butt-kicks.

Strides: These are simply the forward steps taken while running. Some “real runners” also use strides (or striders) to refer to a series of short sprints, usually between 50 and 200 meters.

Cadence: Also known as stride turnover, a runner’s cadence is the number of steps taken per minute while running. The fastest and most efficient runners have a cadence of around 180 steps per minute, so find a fast-paced jam on the iPod (like this 1999 one hit wonder) and keep to the beat!

Dreadmill: Treadmills get this pet name since they're an often-loathed piece of gym equipment for runners forced indoors due to weather or time constraints. There’s at least one perk though: Studies show it’s actually easier to go faster on a treadmill than out on the road!

Trail Running: On a trail (duh!) as opposed to a road or track, trail running offers a more natural setting, breaks up monotony, and can even work a whole different set of running muscles.

Barefoot Running: Many modern runners are ditching their sneaks and discovering proper running form thanks to the barefoot movement. Made especially trendy by the book Born to Run, it emphasizes running like our cavemen ancestors may also help prevent injuries and improve performance 

Newbie: A newbie, or beginner, often learns the basics of the sport by training for a short race, like a 5K. The “Couch-to-5K” training plan is a great place to start!

Streaker: Keeping their clothes on (usually!), a streaker is a runner who runs consecutively every day for an extended period of time. Streaking events (like this one) are fun ways to stay motivated while clocking those miles. 

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26 Reasons to run a Marathon in 2015

♠ Posted by Paul Naylor

Running a marathon is a lifetime goal for many runners I met over the years. Across the many reasons they had for running, it is impossible to record every motivation into a volume of books; least a single blog post. If you have been thinking about running a marathon, but not sure about getting started. Then you can review the below list to help generate some ideas. 


1. Stay motivated to run. - If you are looking for a reason to keep running through out the year, or to really stick to your New Year's Resolution to run. Signing up for a Marathon is a great way to keep you moving along.

2. Achieving a life-long goal. - Marathons are on many Bucket Lists across the country. Even if you are planning to run just one marathon in your life, this is a worthy goal to work towards.

3. Improve your health. - Running keeps your overall health in check, whether it be your blood pressure or cholesterol, or if your immune system. This type of training will do wonders for your health.

4. Raise money for a good cause. - Many marathons donate the proceeds to local or national charities. The proceeds usually come from the race entry fees. This keeps me motivated to keep training becuase this allows me to be part of something bigger than myself.

5. Disprove those who have doubted you. - Some have grown up being mocked or laughed at for not being athletic, its terrible when young children and youth have to go through this. I have met many runners that have trained for a marathon to over that past, and they are some of the best stories I've heard about the journey of training.

6. You'll sleep better. - If you have trouble sleeping, then running for long distances can really help fast asleep quickly. I at times was asleep before my head hit the pillow.

7. Life time bragging rights. - How many people do you know can say that they have ran a marathon? How cool would it be to always have one-up on your non-running friends?

8. Staying busy. - I you have time to kill, running is a great way to fill that time. If you have need to get away from recent life events, running can be a great event that can take your mind away from life events. Not only it'll take you away, it'll help with the stress that life can give us.

9. Excuse to buy more running gear. - With many training runs during each week, having a couple pairs of shorts and shirts really wont cut it. For maintaining your training, you can reward yourself with buying new gear. This can include running clothes, shoes, watches or Garmins, entries to other races, etc.. For both men and women, buying new running gear is always exciting! I mean it, even guys get giddy about it.

10. You'll be a great role model. - A marathon is a big and daunting task, and even if friends or family think you're nuts for running one, you'll definitely be an inspiration to them. Even for other runners, its inspiring. I have often found motivation to run more or run harder after seeing friends run a marathon for the very first time.

11. You'll be in better shape. - I know that this might seem like a given, but other than just being in great shape. Having a better handle on your emotional and mental health will go with physical health.

12. Get a cool medal and shirt. - To be honest, getting a medal at the end of the race is 80% of the deciding factor if I run a race. I love to collect finisher medals! Not so much on the shirts, but I have my medals displayed at my desk for all to see.

13. People will make signs for you. - Seeing signs through out the race is part of the fun when running. Many of them are humorous, while the others are motivational. The best part is when spectators make signs for complete random people. I think they are all great.

        

14. You'll meet new people. - I have met many runners from around the country and all over the world. To hear their stories, training schedule, home cultures and experiences, are sometimes what makes a race a great place to hang out after your race. I have also made lifelong friends with people I met on race day or during training.

15. A great distraction. - Running is a great way to take your mind off things that are happening around home, work or just in the family. Its also a great way to relieve stress and tension.

16. Spend time with family and friends. - Some of the best running partners are family, and close friends also make great running partners. I have seen sisters become closer when training together, as well as friends becoming even better 'best friends'.

17. Find new places to run. - Training for a marathon gets you out of the rut of running around the block a few times. This is where runners find new parks, trails in the mountains, or even in the downtown area. Some of my favorite runs take place on the strip in Las Vegas early on Saturday morning. Or even any downtown area early morning.

18. Travel to new places - Many races you see take place in your local city, but there is the opportunity  to travel to different cities, canyons or close to water. Running a race while on vacation is a great to see a new city or area.

19. You'll find inspiration along the way. - I have found inspiration in books, movies, watching city marathons on TV, and even even watching past races on YouTube. Inspiration really can be found anywhere. Some of the best inspiration I have found, has been in conversation with other runners. Hearing their stories, experiences, and thought on training, can really motivate you to take your running to another level.

20. Indulging after the race. - During training, you are usually on a strict diet. I have found myself cutting back on things like pizza, fast food, and keeping the dessert table in check. After running a marathon, a couple weeks rest is pretty standard. During this resting period, take this time to go and eat some of the foods that you had to go without during the training months.

21. You'll better understand runner's lingo. - When you hear words like: VO2 Max, pronation, Fartleks, strides/cadence, foot strike and BQ just to name a few. These are all lingo words in the running world. When starting out, you may not know these words, but after training and running a marathon, you'll better understand them.

22. Amazing feeling of accomplishment. - I cannot think of any other feeling that you have after crossing the finish line of the marathon, especially if it is your first marathon. The months and weeks of training, the sacrifices that you have made, along with the blood - sweat- and tears; all is worth it at the end. You WILL feel on top of the world!

23. The experience will change you. - Whether if the marathon is going to be your only marathon, or if you are planning to run another, everything from training to race itself. You will have a tremendous amount of growth, both physically and mentally.

24. You'll learn life lessons. - When training and running for a marathon, you'll learn many lessons of making sacrifices, overcoming doubt, overcoming challenges and basically, overcoming yourself. Many can be applied to regular life events.

25. Your confidence will soar. - When you look back on your experience, and see that you have done a really hard event. What other areas in you life will you look at and say 'I have done a marathon, so I can do that'? It'll come to your mind often after your marathon.

26. You'll start planing for your next marathon. - I have heard so many times that one marathon is enough, that is usually what I hear when training for their first one. After finishing one, I have heard many runners making plans for their next race. It may not be a marathon at first, it could be a 10k or half marathon. But their first marathon is in most cases, not their last race.




Source credit: Christine Luff -

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A Runner's Christmas

♠ Posted by Paul Naylor

We know more runners run on Thanksgiving than on any other holiday. The threat of abundance in the form of a good meal is enough to send thousands of us out for a pre-emptive 5-K (or 10-K or whatever). So where does Christmas stack up in the must-run-on-this-holiday hierarchy? And do runners in the U.S. behave the same on that day as runners in say, France or Mexico? What about New Year's Day–do runners the world over start the year off with a bang, or a rest day?

We asked our partners at RunKeeper to supply us with data from the United States, Australia, Canada, France, United Kingdom, Japan, Mexico, and Sweden for both holidays.

Turns out, the Swedes are the only ones that make a serious effort to ditch the merry and bright and hit the road on Christmas Day. [To figure this out, we established a baseline, an expected value based on how many runners tend to run on a given day in a particular week of the year. Then, we calculated an actual value that reflects the impact of a holiday falling on that particular day in the week. The difference between the two reflects the real impact of the holiday.]

So in the chart below, you'll see that Swedes are 2.6 percent more likely to run on December 25 than they are on a typical late-December day. The rest of us are less likely to run on that particular day. So full are we, perhaps, of comfort and joy and egg nog.

You would think that New Year's Day would see a bump in activity, what with all the resolution making, and "run more" being a popular promise. But according to the numbers, runners across the globe get a jump on that good intention on December 31st, then kind of lay low (presumably in some diminished state) when January 1 actually rolls around. Except for the Japanese. They do not lay low:

Please note: the data above reflects three-year averages of runs recorded by RunKeeper users, and do not reflect the impact of weather. A particularly beautiful or bad day will skew the results.

***

This data was provided through a collaboration with RunKeeper, a mobile fitness app that helps more than 37 million people around the world track their workouts, set fitness goals, and understand their progress over time.

Source: Runner'sWorld magazine - Robert James Reese

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Setting Running goals for 2015

♠ Posted by Paul Naylor

Setting goals is an excellent way for runners to stay motivated to run and to make sure they stick to their running habit. When choosing running goals, it helps to use the SMART principle and set goals that are Specific, Measurable, Attainable, Relevant, and Timely. Here are basic rules to follow when you're setting your running goals.

Be Specific - 

Make your goals Measurable - 

Keep it Attainable - 

Make your goal Relevant - 

Keep your goals Timely - 

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Ryan Hall and Utah Valley Half Marathon

♠ Posted by Paul Naylor

I'm making plans to run the Utah Valley Half Marathon coming in June of next year. It'll be the first time running this race and first time running a race in Utah County. I have seen many ads for this race over the years, but never made it due to scheduling matters. But this coming year, I'm looking forward to making the trip from the heat of Las Vegas to the crisp air of the Wasatch Mountains.

A few things has drawn me to this race in 2015; first was the finisher medal, I have seen many pictures of the years that come from this race. And year after year, they don't seem to disappoint, and they get better and better. Last year has to be my favorite one that I have seen, and this coming race can only get better. The second thing that grabbed my interest is a special appearance by Ryan Hall, he'll be speaking at the expo before the race and also running the race with the other runners. This is going to be very exciting for many Utah runners as I'm sure that many of them will know who Ryan Hall is, and probably even looked up to him(like myself). And this opportunity to hear about his experiences and advice and the expo will be amazing, and then getting to run with him during the race will be even better.

I'm not sure at this point if Ryan Hall is going to be running the race to for a decent time, of if he'll be one of the pacers. Earlier this year, Mo Farah ran in the Las Vegas Rock n Roll Half Marathon pacing the 1:40 group. Ryan could do something similar, and if he does, that would be huge for many runners that would like to run side-by-side with an elite athlete.

The race itself is set to be fast, with a nice gradual decent starting in Provo Canyon with the finish line in downtown Provo.



I have heard that this course was great for setting a PR, the decent is enough to make a fast race, but you don't have to beat up your legs for it. Now this can be a race where I can try to get a PR for myself, I think this will be a great race to do so.

Aside from the downhill course, running in Utah Canyons are always amazing. My favorite races always take place in one of the canyons along the Wasatch. For example, the Ogden and Big Cottonwood races has some the best scenery in Northern Utah. So I look forward to the sights of the canyon for this event. And being in June, as long as the weather holds out, there should be a sea of green trees throughout the canyon. A gradual decent once getting on University Parkway taking runners from the canyon to downtown Provo. The finish line will at the intersection of University and Center St, and should be poised for a great finish line party.

This is a race that I get more excited for as the race gets closer. I'm looking forward to the medal, the canyon scenery and the opportunity to see Ryan Hall. My goal is to shake hands with him. I've first heard of him in high school, he graduated two years before I did. And his college to professional career was a great to follow over the years. This race will be one to remember!

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Looking for races in March and April

♠ Posted by Paul Naylor

Currently looking for a race to participate in the early spring months. I have a few possibilities, but I have not registered for any of these races yet:

January - St. George Half Marathon - January 17, 2015

February - Surf City Marathon - February 1, 2015              

March - Zion Half Marathon - March 14, 2015

April - Ragnar Relay So Cal - April 10-11, 2015

         Rage Duathlon - April 18, 2015

May - Grand Canyon Half Marathon - May 9, 2015

          Ogden Half Marathon - May 16, 2015

         Sand Hollow Duathlon - May 30, 2015

June - Utah Valley Half Marathon - June 13, 2015

Ragnar Relay Wasatch Back - June 19-20, 2015

July - Bryce Canyon Half Marathon - July 11, 2015

August - Rocky Mountain Half Marathon - August 1, 2015

September - Big Cottonwood Half Marathon - September 12, 2015

        Saints and Sinners Half Marathon - September 26, 2015                  

October - St. George Marathon - October 3, 2015

    Lake Powell Half Marathon - October 17, 2015

November - Ragnar Relay Las Vegas - TBD

       Snow Canyon Half Marathon - November 7, 2015

                     Big Sur Half Marathon - California - TBD

December - Hoover Dam Half Marathon - TBD 

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Spartan vs Tough Mudder

♠ Posted by Paul Naylor

I have made a goal for this coming year to run a Spartan or Tough Mudder race. These are both great race by great companies, but when it comes to deciding between the two, it can be hard to know which one would be better.

                 

I had several friends compete in both races, and they all have great things to say about them, and they had great experiences. I first heard of these races a few years ago and have been fascinated by them. It is one thing to run a long distance race, but entirely different thing when running that long distance race with several obstacles.

The closest thing I have done to one of these races was the Dirty Dash in Midway, Utah. I was invited by a few friends and we all participated in the 6+ miles course. This was the early summer of 2013.

I really enjoyed this race! It was the first time running in the mud and the obstacles made it for a fun day. However, many of my friends told me that it was nothing compared to either a Spartan or Tough Mudder. Hearing this really made me want to do one of these races, but during the rest of 2013 and 2014, I never had time in my schedule for one. 

In 2015, I hope to compete in my first one. I'm not sure if I'm going to participate in Spartan or Tough Mudder, each race has it own benefits that makes it a great race. So I'm going to do some research on the two, and see if I can have a race picked out so that I can get it in my schedule.  

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50th Anniversary Mustang Half Marathon - Race Recap

♠ Posted by Paul Naylor

This race took place earlier this year in April, yet still a great race and second half marathon in Nevada. There is not as many races in Nevada as there are in Utah, and this is one that I wish would be a yearly event. Unfortunately, this is only a one time event, in celebration of the 50th anniversary of the Ford Mustang. I saw this race from a Facebook ad and there were a few things that drew me to this race. First, was the opportunity to run on the NASCAR track. I've always wanted to run a race on these tracks, and this event opened the door for that goal.


Second, it was the medal, this is one of my favorites in my collection. I would have ran the race, regardless where it was, just for the medal. I think this is a great way to celebrate one of America's classic cars with the Mustang logo as the focus point.

Third, I wanted to run another half marathon during the spring months, I had recently ran in the Xterra Half Marathon Trail race a few weeks earlier. So I was hungry for another race to compete in, Even though I was not out to get a PR during this race, I wanted to at least improve my time from a year ago. This was a flat course, had at the most 40 feet elevation change.

The start and finish line was at THE starting line for the NASCAR race, one full circle was made around the track, we then made our way through the entry tunnels. The course then made a turn north as we headed to circle around the drag strip area then around the entire race track.



After making the full circle around the track, the course took a turn onto a side track west from the starting line. Lastly the course went back to the drag strip lanes, then turned to head back to the entry tunnels to the race track where we made a partial circle before heading back the start/finish line.

Once the race was over, I was really happy to be done, and to have the finisher medal. The only down side from this race is while I was doing my cool down stretch, I tweak a muscle around my left ankle. I think that I was leaning to far into a stretch with my shoes on(my shoes should have been off during these stretches). It was too much for my ankle to handle, and it made the walk back to my car really interesting.

I made a full recovery from this injury, but it took about three/four weeks.





Race medal for the one-time race.



Early morning, two hours before the start.



Race #2 for 2014


We had to pass through these tunnels twice!


Near the starting and finish line.

Things from the race I remember:

-Realizing how big the NASCAR track was, really put everything in perspective while running on the track.

-Enjoying the benefits of a local race by not having to travel a long distance to get there.

-This was pretty much a flat course, there was this one small hill at the start of mile six.

-My Garmin was not fully charged before the race(rookie mistake) and it died at the 10k mark.

-April in Vegas is very warm, I was sweating just standing at the starting line at 7:00 in the morning.

-After the race, runners were allowed to enjoy the Mustang show,

-I was running my second race in a new pair of Reeboks, these were a great shoe to run in.

-Then got injured by these same shoes during a cool stretch after the race.

-This injury sidelined me for about four weeks.

-The medal is one of my favorite medals in my collection.

-This was the race that really kicked off the running/racing bug. I wanted to sign up for more races after I left here.




One the Mustangs entered in the show.


One of 1964 commemorative Mustangs for the 50th Anniversary.


Another Mustang entry from the show.


Race #2 for 2014

Overall - This was a really fun race. I love the idea of running on the race track, I just wish a race next year will take place on this track. And even though I got injured during my cool down, I think this was one of the more memorable races in 2014. The support for the race was amazing! There was help through out the entire race. I was really worried that I was going to get lost during the race, but there were plenty of people guiding us where we needed to go. The finish line was also really well done, there was plenty of recovery food and drinks for all runners. It had to be one of the best finish line areas I have seen.

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If 'The Night Before Christmas' had been written by a scientist

♠ Posted by Paul Naylor

'Twas the nocturnal segment of the diurnal period preceding the annual Yuletide celebration, and throughout our place of residence, kinetic activity was not in evidence among the possessors of this potential, including that species of domestic rodent known as Musmusculus.

Hosiery was meticulously suspended from the forward edge of the wood burning caloric apparatus, pursuant to our anticipatory pleasure regarding an imminent visitation from an eccentric philanthropist among whose folkloric appellations is found the honorific title of St. Nicholas.

The prepubescent siblings, comfortably ensconced in their respective accommodations of repose, were experiencing subconscious visual hallucinations of variegated fruit confections moving rhythmically through their cerebrums.

My conjugal partner and I, attired in our nocturnal head coverings, were about to take slumberous advantage of the hibernal darkness when upon the avenaceous exterior portion of the grounds there ascended such a cacophony of dissonance that I felt compelled to arise with alacrity from my place of repose for the purpose of ascertaining the precise source thereof.

Hastening to the casement, I forthwith opened the barriers sealing this fenestration, noting thereupon that the lunar brilliance without, reflected as it was on the surface of a recent crystalline precipitation, might be said to rival that of the solar meridian itself - thus permitting my incredulous optical sensory organs to behold a miniature airborne runnered conveyance drawn by eight diminutive specimens of the genus Rangifer, piloted by a minuscule, aged chauffeur so ebullient and nimble that it became instantly apparent to me that he was indeed our anticipated caller.

With his ungulate motive power travelling at what may possibly have been more vertiginous velocity than patriotic alar predators, he vociferated loudly, expelled breath musically through contracted labia, and addressed each of the octet by his or her respective cognomen - "Now Dasher, now Dancer..." et al. - guiding them to the uppermost exterior level of our abode, through which structure I could readily distinguish the concatenations of each of the 32 cloven pedal extremities.

As I retracted my cranium from its erstwhile location, and was performing a 180-degree pivot, our distinguished visitant achieved - with utmost celerity and via a downward leap - entry by way of the smoke passage. He was clad entirely in animal pelts soiled by the ebony residue from oxidation of carboniferous fuels which had accumulated on the walls thereof.

His resemblance to a street vendor I attributed largely to the plethora of assorted playthings which he bore dorsally in a commodious cloth receptacle. His orbs were scintillate with reflected luminosity, while his submaxillary dermal indentations gave every evidence of engaging amiability.

The capillaries of his malar regions and nasal appurtenance were engorged with blood which suffused the subcutaneous layers, the former approximating the coloration of Albion's floral emblem, the latter that of the Prunus avium, or sweet cherry.

His amusing sub- and supralabials resembled nothing so much as a common loop knot, and their ambient hirsute facial adornment appeared like small, tabular and columnar crystals of frozen water.

Clenched firmly between his incisors was a smoking piece whose grey fumes, forming a tenuous ellipse about his occiput, were suggestive of a decorative seasonal circlet of holly. His visage was wider than it was high, and when he waxed audibly mirthful, his corpulent abdominal region undulated in the manner of impectinated fruit syrup in a hemispherical container.

He was, in short, neither more nor less than an obese, jocund, multigenarian gnome, the optical perception of whom rendered me visibly frolicsome despite every effort to refrain from so being. By rapidly lowering and then elevating one eyelid and rotating his head slightly to one side, he indicated that trepidation on my part was groundless. Without utterance and with dispatch, he commenced filling the aforementioned appended hosiery with various of the aforementioned articles of merchandise extracted from his aforementioned previously dorsally transported cloth receptacle.

Upon completion of this task, he executed an abrupt about- face, placed a single manual digit in lateral juxtaposition to his olfactory organ, inclined his cranium forward in a gesture of leave-taking, and forthwith effected his egress by renegotiating (in reverse) the smoke passage.

He then propelled himself in a short vector onto his conveyance, directed a musical expulsion of air through his contracted oral sphincter to the antlered quadrupeds of burden, and proceeded to soar aloft in a movement hitherto observable chiefly among the seed-bearing portions of a common weed. But I overheard his parting exclamation, audible immediately prior to his vehiculation beyond the limits of visibility:

"Ecstatic Yuletide to the planetary constituency, and to that self same assemblage, my sincerest wishes for a salubrious beneficial and gratifyingly pleasurable period between sunset and dawn. "

HO! HO! HO!

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Different variation of a bread bowl

♠ Posted by Paul Naylor

This is a recipie that I have found while browsing Facebook. It did not have a title for the food, but I thought that it still looked great.

1 (16- to 18-ounce) round loaf Italian or sourdough bread
1/4 cup butter melted
1 teaspoon dry ranch dressing mix
1/2 cup (about 5 slices) cooked chopped thick-cut bacon
1/4 cup jarred jalapeño peppers, chopped
10 (3/4-ounce) slices cheese chopped
2 teaspoons chopped fresh parsley, if desired

Heat oven to 350°F. Place two (24-inch) pieces aluminum foil, crossing one over the other, on flat surface.

Cut bread, using serrated knife, in grid pattern, spacing about 1-inch between rows. Do not cut through bottom crust. Set aside.

Combine melted butter and ranch dressing in medium bowl. Add all remaining ingredients except parsley; mix well.

Place loaf in center of aluminum foil pieces. Spoon cheese mixture into cut areas of bread. Wrap foil loosely around bread. Place onto ungreased baking sheet.

Bake 30 minutes. Pull back foil; continue baking 5-10 minutes or until loaf is golden brown and cheese is melted. Sprinkle with parsley, if desired.

Serve immediately. Pull out individual bread pieces, using tongs or 2 forks and reaching down into loaf to include filling and bread.

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Social Media for Runners (abridged)

♠ Posted by Paul Naylor

I have used some social media outlets when it comes to my running, but with so many platforms out there, it gets a little confusing to know what platform does what. So I've made a list to help you out with some of the more popular social media platforms availible. 

                              I'm out #running
Twitter

                             I like running
Facebook

                          This is where I run
RunKeeper

                         Here's a vintage photo of me running
Instagram

                            Here I am running
Youtube

                                  Here's a recipe for runners
Pinterest

                               One of my skills is running
Linkedin

          Many experiences I've had running
Blogger

                   Track my running
MapMyRun


                  The song I wrote about running
Reverbnation

         Find songs about others running
Last fm

                 I'm a Google employee who runs
Google+

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My 10 Running Goals for 2015

♠ Posted by Paul Naylor

1-Run a challenging course - The majority of races are either run downhill, occasional rolling hills or on a flat course. There are a few races that will make the discipline a little harder to conquer. Some races offer a course that is uphill, or with many steep rolling hills throughout the course. I would really like to run a race that is going to push me more than the mainstream courses.

2-PR with a sub 1:20 half marathon - My PR from 2014 is 1:29 at Big Cottonwood Canyon Half, I would really love to work hard this year to break 1:20. Anything better than that is a bonus.

3-Qualify for Boston - I think Boston is a goal for many runners, and I would now like to make it one of mine. I'm currently planning on two marathons for 2015; Run Surf City and St George. My qualifying time for my age group is 3:05.



4-Find a running partner - This might seem like an easy goal, but I want a running partner that I can run with at least two-three times a week. I have found that running with someone during training increases your production and motivation. So finding a runner with equal skills sets and matching work schedule is going to be a bit tricky.

5-Run in four Ragnar Races - Wasatch Back and Las Vegas are currently on the schedule, but I have ran these two relays several times. I would like to venture to other relays this series has to offer. I would like to run the two in California, or possibly the Ragnar Trail Series.



6-Volunteer at a race - I have always been on the running side of the race, and I love the volunteers that help. I think it'll be a great experience to be the one that hands out the water and cheer for the runners.

7-Try a new distance/themed race - I have been thinking about participating in different themed races, and I would like to try one this coming year. I have thought about Spartans or Tough Mudder, triathlons or ultra-marathons.



8-Run a race in every month - I would like to at least run one race per month this coming year, I have some months that have two races, but I won't count those for another month. I have the first two months covered for next year, and still looking for races in March and April.

9-Mentor a new runner - I think one of the best ways to learn or re-learn running techniques is teaching another runner. I would like to give back to the running community this way. I feel I have a lot of experience that a runner just starting out can benefit from.

10-Join a running club - This might sound like the easiest out of the 10, but I've always wanted to belong to a running club. Even if it is meeting as a group of runners every week and wearing the club shirts, I think its a great way to network with others and meet new people.


What are some of your running goals for the upcoming year?

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My Running 'First World Problems'

♠ Posted by Paul Naylor

There are many problems that runners come across that makes life a little harder; such as: ordering a arm band thats too small for our phone. MP3 player runs out of battery before your workout is over. Or, laundry hasn't been done, so your clean workout clothes do not match.

I have heard many over the years, and had experience some myself. They seem to be bog problems at the time, but when looking back at it, they are really funny.

Here are some of my 'first-world problems' I experienced this year:

-I forgot my running MP3 player, so I had to run carrying my phone for music. I didn't have an armband, so I literally had to carry my phone(Samsung Note 3).

-I accidentally stepped into a muddy puddle with my new running shoes.

-Sometimes having a phone that can make several alarms, can be a problem within itself:
                                                  

-Terrible weather outside, so now I have to run on a treadmill.

-And then getting to the gym, and EVERY TREADMILL IN THE WORLD IS TAKEN!!!

-I was running through beautiful countryside, but too far in the country so  my running app on my phone was not able to track my run.

-I usually don't take enough clothing with me to the starting line, so I end up freezing until the start of the race.

These are just a few from this year, but I have encountered many during the year in racing, training and recovery. They all but make our lives more interesting.

What are your 'first world problems' you've encountered as a runner? Post them below!

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Back to running and new race plans

♠ Posted by Paul Naylor

Tonight was the first night I've ran in about two weeks. I've been resting my right ankle and its finally feeling strong enough to run on where before I would feel pain after a few steps. I ran two miles at a moderate pace to slowly get back in the grove. Everything felt fine in the ankle, however my lower shin felt a little tight. This was great news to me, I feel I can work on my shin over the next week or so, and I think I'll be closer to a full recovery.

When I was out running this evening, I felt alive! Really felt good! I wanted to run more, my body was saying to me 'let's run forever tonight', I really wanted to. But I had to tell myself no, which was really hard for me to do. I had to remind myself that I'm com back from injury and that this is my third time running in three weeks. I'm sure I'll be back to my old self soon.

I've been thinking about my training tonight, I felt that I haven't been able to get a good start with my marathon training. The Surf City Marathon is coming up the first weekend in February, with the St. George Half Marathon two weeks before that. I know I have my work cut out for me, and I've been wondering how hard I should run in both races. The half in St. George is going to be a tune up race for the marathon. I thought about going at a conservative pace and finish in the 1:35-1:40 range, and there run harder in the marathon two weeks later. There are a few possibilities as far as strategy goes, but I have to get a plan quickly because I have to start this coming Monday.

I've been also been putting together a new diet plan. I've been eating pretty whatever and I don't think I'm getting away with it like I use to. So I thought about incorporating fruits and vegetables being the main staple in my meals. And chicken and fish as my meat, with a protein shake in the morning for breakfast. I have thought about a juice diet, but I'm not sure if I'll have time for it, since you can't train very hard during that diet.

Lastly, I thought about more races to do next year. I'm thinking about adding two dualthons in April and May. And the possibility of a Spartan or Tough Mudder race in the summer. I'm not sure about these yet, but I think they'll be fun races to participate in.

These are a few thoughts I had this evening. I hope all goes well for you all this evening.

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What to get your runner for Christmas

♠ Posted by Paul Naylor

If you been wondering what to get your runner for Christmas, such as your spouse, siblings, other family members and friends. Then this article will be the perfect guide for you this holiday season. Even the majority of the racing season is over for this year, runners continue to train through out the year.

For shoes, clothing, GSP watches, and music gear, these can be a little tricky and you may want to get a gift card for those items. For shoes and clothing, runners usually like to shop for those items themselves. Now, if you what size and style to get for your runner, then you'll have no problem here. However, if you're not sure about size, style, etc., then you can get them that gift card to their favorite running store and you'll be set.

But when it comes to the typical shoes, clothes and gear, they can be a little repetitive, and even general. If you want to get your runner something a little different, something that will REALLY speak to your runner. Take a look and some if the gift ideas below. These will be great for any runner.

*Race Bib Gifts
If your runner has a collection of race bibs piling up, you can take those bibs and turn them into great gifts such as:
Pillows and blankets
Mugs
Coasters
Frames
or even ornaments
And that is just for starters. There are many ideas online that make race bibs into something useful, decorative or something that a runner will keep longer.

*Personalized Cowbell
Will Ferrell and Christopher Walken are not the only ones that love cowbell, this is one the best motivating tools for a runner during a race. And getting a personalize bell for your runner can be a great gift. Believe me when I say, a cowbell is a beautiful sounds to hear at the finish line.

*Jar of Nutella
This has been a staple for runners for as long as I've known running. They go crazy for this stuff. And getting a giant jar of Nutella will bring joy for weeks to come for the runner. Don't skimp out with the small jar on this one.

*Running Medal Holder
If your runner has been in a lot a races lately, you notice that their medal collection is getting bigger. And if they don't have a place to hang their achievements, then a medal holder is a great gift. There are many different themed ones on the market, and fairly priced.

*Cufflinks
For those who wear cufflinks, running-themed links are great. And you really can't go wrong with what style cufflink, as long as it centered around running, they'll love it.

*Race Entry
This is possibly one of the best gifts to surprise your runner with. A local 5-or-10k race is very affordable, but if your really want to see your runner jump for joy. Give a gift of bigger race, such as one the big city races, or Tough Mudder or Spartan. Cover their cost of a Relay Race. You can even look into a race that requires travel, which is great for both parties!

*Crazy Socks
Just about every runner I have met likes crazy socks. Its makes their training and racing more exciting to them. Sometimes the more flashy, the better. Even if it seems silly to non-runners, your runners will love it.
Click on the link below for sock ideas.
http://www.goneforarun.com/Yakety_Yak_Knee_Socks_s/1376.htm

*Stuff for Boston
If they qualified for Boston this year, give them a little something for a great accomplishment. This is one of the biggest races in the world that requires a qualification time. Let your runner know that you are proud that they are headed to the biggest stage in running.
      

*Massage
A great gift that can be used after a long training run, or a race. Sure, they have massage tables at the finish lines of most races. But a massage where they can go to a different location, that's more peaceful, quite and more personalized for the individual. Definitely something a runner will take this over a massage at the finish line.

*Running magazine subscription
These are great, but after signing up, it takes about four to six weeks for the first issue. So place the subscription, then go to the store and by this months issue and put it in their stocking!!
Some of the more popular titles are:
-RunnersWorld
-Running Times
-Womans Running
-Trail Running Mag
-Ultra Running
-Triathlete

*Pedicure
Feet take quite a beating during training and races, giving a pedicure can be a great gift for after those long runs. Prices can vary from location and places. But this gift is one that runners will really love.

*Running Club Membership
This is a thousand times better than a gym membership. Running clubs offer support, chance to me great people and make awesome friends. Plus, many incentives and deals are offered to runners that are part of clubs, sometimes discounts to races. If there is one in your area, jump on it.

So there are some ideas for you, hopefully they make the season bright for your runner. And with Christmas just over three weeks out, you better start shopping!

What gift ideas have you seen be a great hit for runners?

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Current Running Playlist

♠ Posted by Paul Naylor

Running with music, I know that many runners do. Music can be a powerful tool to help move you along whether you are training or running a race. There are times where I would want to unplug and just listen to the breeze, my feet hitting the pavement, or sounds of the city. But music can really fire you up during a run, especially if you're running up a hill. And sometimes, it can make the difference of a bad run from a great run.

I'm pretty new to the 'running with music' world. I have started taking music with me a couple of years ago after years of thinking it was not beneficial. Now I take music on almost every run.

I change up my playlist quite often, it really depends what mood I'm in. Sometimes it'll be songs from the same genre, and other times, everything is random. I listen to about anything, from rock to classical. Sometimes music can match up to the workout I'm running that day.

So here is my current playlist that is on my MP3 player. See if there is any music that is on your running or workout list, or see if there are songs that see on the list that you want to include on yours.

Worship you - Vampire weekend
Shine - Collective Soul
Carry on - Fun
Symphonies - Kid Cudi
Little Wonders - Rob Thomas
All these things that I've done - The Killers
The Greatest Man that ever lived - Weezer
Lucy in the sky with diamonds - the Beatles
Somebody to Love - Queen
Lets see how far we've come - Matchbox 20
Bad Blood - Bastille
Bohemian Rhapsody - Queen
Ballroom Blitz - The Sweet
Open your eyes - Guano Apes
Give you hell - All American Regets
Dream On - Aerosmith

So there you have it, this list is more of a random list. I change the list every two weeks or so, and these songs have fit my mood lately.

What are songs you have on your playlist?

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Tips for running in cold weather

♠ Posted by Paul Naylor

As we get further into the fall season with winter right around the corner, it is important to know how stay warm and dry if you're running outside. A couple months ago, I wrote a post on how to to stay cool in the hotter months. This is the follow up, only this time; How to stay warm.

-Do a warm-up
This will go a long way when training in the colder months, a bad way to start a run is cold muscles in cold weather. This can be done with either a short circuit workout before you head out, or plyometrics in the driveway. You want to have a raised heart rate, and be slight sweating before starting your run.

-Hydrate
Even in cold weather, getting fluids into you system is still as important as staying hydrated in warmer climates. The reason is your body is still sweating during your run. You may not be sweating as much, but you're still losing fluids. And since the cold air is dry, it can increase the risk of dehydration.

-Wear Gloved and a hat
Your hands and head are places where your body looses the most body heat. You can keep them warm be wearing gloves that have moisture wicking technology, which pulls sweat away from the body. If you are not hot on the idea of wearing full beanies for a hat, you can wear a headband that at least cover your ears.

-Layer Clothing
Wear layers while running, but keep it simple. For example, wearing a short or long sleeve running shirt, and then a jacket, once you start to get hot, then you can tie your jacket around your waist, and out it on when you need to again. If you don't want to tie jackets around your waist, then you may drop it off somewhere, and pick it up on your way back. but use cation with this suggestion.

-Change clothes after running as soon as you can
Once your run is over, don't spend too much time in your running clothes. Because of the cold air, it may freeze the sweat from your clothes to your body, increasing the chances of getting sick. If you running away from home, trying taking extra clothes with you that you can change into after your run.

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Cost of Running

♠ Posted by Paul Naylor

When it comes to running, it is an inexpensive sport, When you compare running to golf, mountain biking or snow sports, you pay a lot less to enjoy the sport of running. I've had many friends think that all I pay for is running shorts and a pair of shoes. That may be all you need to pay for if you are a casual runner, or running for recreational purposes. As I have got more into running, I have found that it can be a pretty expensive hobby. Especially when I have been running in more races through out the year.

Recently, someone has asked me how much can they expect to spend when it comes to running. This can be tricky, because a lot depends how involved you want to get with the hobby. A few things to consider though are these:

-Am I running to just stay in shape or lose some weight?
-Am I running to running to be social? Such as, running with a group of friends on the weekends.
-Am I running to prepare for and run in a distance race?
-Am I looking to become a serious runner and run in several races?

For the casual runner, there may not be a lot of cost involved. You many only need to purchase shoes, shorts and shirts. And for the more serious runner, you are looking at races entry fees, travel, and higher quality shoes, shorts, shirts and other running gear.

So below is going to be a breakdown of cost that you can expect when getting more involved with running. These are not going to be exact prices, they can vary from location, sports stores, and vendors.

Running Gear

Running Shoes: $80 - 130 for a good pair of running shoes from a running store. Places like Big5, Dick's Sporting Goods, Sports Authority and similar places sell running shoes as well. I suggest looking at other places for shoes as well, such as outlets stores and online.

Running Shorts/Shirts: $50 - 120 for two pairs of shorts and shirts. This can vary greatly from whether you buy from Wal-Mart or a running store. For the casual running, I'll suggest not buying really expensive performance gear. And for the more serious running, you want to spend a little more money for higher quality gear that is going to last longer.

Sports Bra: $50 - 100 for a good quality pairs. Now I may not be the best at knowing prices for these, but threw some research, this is the ball park you're looking at.

Running Sunglasses: $30 - 150 I suggest getting polarized lenses, and again, these prices vary from where you buy. Sunglasses should be the athletic kind, so that they'll stay put while running. You can save money buying online from places like Amazon or eBay.

Running Watch: $15 - 300 these prices can be from a basic wristwatch with stopwatch capabilities. The more serious runner may be looking at GPS watches, that can start around $100 and up. Depending what you want your GPS watch to do, will affect the price.

Fuel/Water Belt: $10 - 45 depending on the kind of belt you choose.

Running Socks: $5 - 20 for a good quality pair.

Race Expenses

Race Entry Fees: $50 - 300 depending where you run. Smaller community races are going to be a lot cheaper, and for the bigger city events, prices can get a little high. Try to plan ahead for a race and register early to better prices.

Race Travel: Varies widely. If you are running a local race, then you travel fees are going to be gas. If you are traveling to that city, prices can be vary different if you are taking car, bus or flying.

Race lodging: $100 - 250 for a hotel near the race. If you can plan ahead and book a room early, it can save a few dollars.

Race Day Photos: $25 - 100 depending on size of the pictures and how many you want.

Miscellaneous

Body Glide: $5 - 10 from your local grocery store in the pharmacy isle.

Sports Gels: $8 - 12 for a five-pack.

Foam Roller/Stick or other recovery tool: $10 - 50

In closing, depending where you buy can affect how much you pay. For the casual runner, you may not be paying as much as someone that is running several races through out the year. If you are first getting into running, I don't suggest going to the store and buying the entire above list. Just buy what you need and stay within your budget. Buying running gear can quickly get out hand, and before you know it, you've spent hundreds of dollars on running gear.

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