Cross-Training

Running Tip #6. Avoid boredom in one sport (e.g. running) by cross-training (e.g. cycling, swimming, strength training). Cross-training improves total body strength and flexibility. At easy/moderate intensity, it can also prevent injury by correcting muscle imbalances caused by running or other activities that you're not aware of.

Cycling is complementary to running by strengthening quads to reduce the risk of knee pain, the most common running injury. But my favorite cross-training activity is swimming, a full-body workout with zero-impact. Swimming builds the cardiorespiratory system by forcing your body into an oxygen-deprived state. To quote Drake, "Michael Phelps with the swim moves!"

Train Faster to Run Faster

Running Tip #5. After building mileage, speedwork or interval training is key to setting a personal best time. My favorite marathon specific workouts are Yasso 800s and mile repeats. Shorter intervals like 400s are good early in the season and during taper.

Speed improves running economy, makes marathon pace feel easy peasy, and spices up your training routine. No pain, no gain!

15 Marathon Tips

Here's a list of many marathon tips I have shared with athletes. I will be elaborating on them during 26 days of running tips leading up to the NYC marathon this year!

1. Don't overeat the day before. A big meal is a myth. Have simple food & avoid too much dairy and fiber.
2. Stick to your nutrition plan. Water + Power Gel (more salt) / 4-5 miles. Use caffeine strategically.
3. Use parallel lacing on shoes to reduce pressure & prevent stress fractures.
4. Get your body and mind ready with a few "strides" or 100 meter pickups before the race.
5. Have a phrase like "Easy, Light, Smooth" or "Smile :)" to recall each mile.
6. Avoid long, loopy strides to prevent fatigue & injury. Improve your cadence to at least 180 steps/min.
7. Pain is inevitable. Run to overcome pain & replace it with something wonderful. Suffering is optional.
8. Start slow & finish strong. Easy to say but difficult to do!
9. Exerting yourself to the fullest within individual limits: essence of running & metaphor for life.
10. Keep moving after the race. Continue to hydrate and make sure to get some protein within 30min of finishing.
11. Make running a habit- have a "reward" in mind (chocolate milkshake) and isolate the "cue" (time of day).
12. Run a race in costume. For the fans & the challenge. A reminder not to take things too seriously.
13. Rest is a good thing. Running is high-impact, know when to let your body recover, esp. after a big race.
14. The only way to run faster is to train faster. Find a track & do 800s, w/ 400 easy jog after each.
15. Run YOUR pace. Don't chase the person who passes you if it's not part of your plan.

A Book Recommendation for Runners

A great snippet from the NY Times on the evolution of the runner's high:

"Liking to run, it seems, may have helped to make humans what they are...our evolutionary history appears to have included this kind of endurance activity and rewarded it. And as a result, we continue to have a biological imperative to move."

This reminded me of the book Why We Run, an easy-to-read, fascinating biological perspective of how humans have survived and evolved because of running. Our ancestors were able to hunt by out-running animals who have fewer sweat glands and as a result, significantly less endurance capacity. Humans also evolved with physiological traits to enable efficient running, such as the stretchy nuchal ligament in our neck, long Achilles tendon and plantar arch in our foot.

Why We Run: A Natural History

$8.76

By Bernd Heinrich

Buy on Amazon

Why is Everyone Running a Marathon?

In 2003, it took over 8 months for the Chicago marathon to sell out. In 2011, that time length was down to 31 days. And In 2012, it sold out in only 6 days. Perhaps it's not with surprise that the Chicago Marathon sold out in just a few hours in 2013, accompanied by technical problems that suspended registration for 2 days. The race has since moved to a lottery system, along with a few others including the Berlin Marathon.

Chicago was established in 1977 and one of the 5 world marathon majors, among Boston, London, NY and Berlin. The marathon as a race has been around for centuries.  

So why all of a sudden are we seeing huge increases in registrations and sell-out rates? 

Surely with improvements in health research and awareness, there is more emphasis on healthier lifestyles and daily exercise, but national obesity rates continue to creep up (~30% of the US).  As you can see from the chart below, the # marathon finishers has steadily increased over the past 30 years, as running grows in popularity and new races are launched.

I speculate that the rise is largely due to social networks and the ability to easily share intent with family and friends.  The event itself can efficiently market to today's tech-savvy runners as advertising moves away from TV & print to online channels. 

A few other interesting stats about the Chicago marathon: it creates $150million of economic activity, ~1k jobs and $70million+ for charities.  Maybe it shouldn't happen only once a year!

Chrissie Wellington

Chrissie Wellington is quite possibly the greatest triathlete to have graced the sport: holder of all Ironman world and championship records, undefeated in 13/13 Ironman-distance races, and 4-time Kona winner, with the first being less than a year after turning pro in 2007.  She never thought of becoming a professional triathlete, and instead focused on succeeding academically and pursuing international development as a career.  

After her first marathon at the age of 25 and her first triathlon a couple of years later, Chrissie trained "obsessively and compulsively" to reach where she is today.  Chrissie's determination, inspiring smile and remarkable class remind us why we love the sport.  

Some of Chrissie's advice:

"On my race wristband, and on all my water bottles, I write some simple words. One is 'smile' and the other 'never give up'.  I always say that Ironman is 50% physical and 50% mental.  To plunder the words of Mohammed Ali, 'the will must be stronger than the skill."