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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Things Runners are Thankful for

♠ Posted by Paul Naylor

With this weekend focused on giving thanks, I wanted to turn attention to things that I'm thankful for as a runner. Other runners can relate to the list below I'm sure, and these are things that I'm really grateful for. Going beyond 'thankful for shoes and running gear', I'm talking about things that runners really love and are thankful for;

1. Opportunity to do things I never thought I would be able to do... Such as overcoming challenges. Some may think that running several distance races gets easier, but each race presents its own unique challenges. Of all the races that I've ran, there has been something different that I had to overcome to finish the race. I've never run a race that was similar to another. even if it was the same course a year later. Then following the race, I learn a little more about myself and the world of running.  

2. Races that take you to great places around the country (or world)... I have seen some of the most stunning places by running a race there. Big Cottonwood Canyon and Lake Powell come to mind as races that have incredible scenery. I love racing in places that take me to great cities or locations. every time I've traveled somewhere to run a race, the location is sometimes half the enjoyment of the race. I look forward to races that take place in New York, Boston, London, Berlin, or even The Great Wall of China.

3. The running community... They say that runners at a race are friends you haven't met yet. I don't think that I have ever seen so many people from different walks of life that are most supportive people. I love that I can be at any race, and talk another runner that I have not met or seen before. And the conversation flows as if you have been friends for years. I have heard countless stories from other runners, advice and tips, I've even run in events because another runner told me about it. And they are the biggest and greatest support group in the world! They may not know you, but they are automatically your greatest champion. 

4. Family... There are some of the greatest support in your cause. Whether you are running a 5k or training for a ultra distance marathon. They make sacrifices just as much as you do, they help you make running a success. Whether it is making sure that you have the time to run, or welcoming you at the finish line, they are the greatest sight in the world when finishing a race.

5. First being inspired to run... Inspiration can come in many different forms. Its great to have elite athletes to look up to. But I really get inspiration from the everyday runner. The moms and the dads and full time workers that set time aside to train, Their stories of overcoming challenges are incredible. I really love watching runners cross the finish line, to see their faces as they now know they have completed a really tough task. 

6. Incredible experiences, some of them are life changing... Training and running for distance races changes lives, it happens everyday all over the world. Sometimes it is the running itself, it can be the people you meet, or things you learn. For me, running my first Ragnar race changed the way I looked at running. It taught me that running was fun, it was something that I have forgotten about a few years after high school. It has renewed my love and enjoyment for running have I'v e run several Raganr races since then. 

7. A way to de-stress...After a long day at work, sometimes the best way to deal with it is to go for a run. Doesn't take a gym membership, just your shoes, running clothes and the outdoors. This has been a great help for me through out the years. 

8. Race volunteers...I don't think that volunteers get enough praise for what they do. Every race, I see them doing their work, or making sure that the runners are hydrated, fed, and motivated. They are cheering on the runners more than anybody else on the course in most cases. I usually try ot make a effort to really thank them for what they do, they really make the race possible. 

And lastly...Pheidippides, becuase, I mean c'mon. It was because of this guy we have distance competitions in the first place!  

Happy Thanksgiving everybody!

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Proper Running Form

♠ Posted by Paul Naylor

-Look ahead...Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.

-Land mid-foot...Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

-Keep your feet pointed straight ahead...Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries.

-Keep your hands at your waste...Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. You may actually get even more tired by holding your arms that way and you'll start to feel tightness and tension in your shoulders and neck.

-Relax your hands...As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.

-Check your posture...Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

-Relax your shoulders...Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

-Rotate arms from the shoulder...Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your arm as a pendulum, swinging back and forth at your shoulder

-Don't bounce...Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body. Take short, light steps, as if you're stepping on hot coals. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.

-Keep your arms at your side...Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Imagine a vertical line splitting your body in half -- your hands should not cross it.

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