Source: Flickr (hardloperhans)

What can be done to improve your running? Many things involve significant effort and investment: interval workouts, tempo workouts, high(er) mileage, better nutrion, and recruiting a coach.

Sometimes we just look for something simple and easily understood to improve ourselves. If that’s you, here’s what you should consider.

1. Consistency

If there was only one thing you could pick to become a better runner, pick this! Running consistency is crucial.

How do you achieve running consistency? Run more often. Instead of running 8 miles 3 days a week, try running 4 miles 6 times a week.

We start to lose our fitness after 2 days off from running. It only gets worse each subsequent day you take off.

Instead of battling regression of progress with runs, provide your body with a steady stream of runs from which it can recover and steadily improve.

Think of it like this: if you were trying to fill a large container of water, one bucket at a time, would you rather have a big heavy bucket, but there is a hole in the container — or would you prefer a smaller bucket and a container which doesn’t leak?

I’ll take the smaller bucket. Easier trips and no waste!

If you’re already consistent with your running schedule, you still have room for improvement. Run doubles (running twice a day) if you can, even if one run is just 2 miles. This gives your body twice as many opportunities per day to heal.

2. Recovery

Recovery Food. After a run, you should plan to consume carbohydrates and protein as soon as possible, ideally within 30-45 minutes. Muscles rely on carbs for fuel. They rely on protein w/the carbs to stimulate faster glycogen replacement and optimize muscular repair.

You can get very specific with that grams of carbs and protein you should consume based on your weight and effort, however it’s best to start simple. If you’re not used to eating after a run, start by just having a healthy snack after the run which you know has carbs and protein in it.

If you want to dig deeper into nutrion, check out Nancy Clark’s Sports Nutrition Guidebook. This is a comprehensive guide on sports and food.

Recovery Duration. If you’re beating your body up through quality workouts, you need to ensure proper recovery time between the quality bouts.

If you still feel sore or tired going into a scheduled “hard” workout, make it an easy day. You may not gain anything by forcing yourself through a mediocre workout but you risk quite a bit.

Take an extra easy day and let your body rebuild — after all, you get better at running when you heal, not when you break down.

3. Strides, added at the end of an easy run

Pick it up ( 1 mile to 5k pace) at the end of an easy run by running 4-8 quick strides, 30-45 seconds each. Make sure you jog easily between each stride to recovery fully.

Strides help keep the fast twitch fibers recruited even when you’re in a regimen of running easy every day. Strides also improve your running efficiency and form by stretching out your stride length.

As you run, focus on turning your legs over quickly (do not overstride), feeling relaxed (don’t clench your whole body like you’re going to impact a brick wall), and standing tall (you shouldn’t be hunched over).

4. 180 Steps Per Minute

Keep your stride rate at approximately 180 steps per minute. This is a simple method to determine if you are turning over your legs too slowly.

Regardless of how fast or slow you are running, you should be taking approximately 180 steps per minute. It is your stride length that should change, not the number of steps you’re taking for a given set of time.

To check, keep track of how many times your right foot hits the ground in a 30 second period and multiply it by two. If you’re not in the 85-90 range your leg turnover is too slow and you should improve it.

5. Mix up the surfaces you run on.

If you usually pound the pavement, find your way to a trail, if for only part of your run.

Do you insist on always seeing the forest surrounding you while you run? Try running on the roads to your favorite trail spot.

Your body adapts well to a single types of terrain. Changing up the terrain can improve your strength and flexibility while reducing the chance of getting injured (as long as you step over that tree root!)

What simple advice do you have for others to improve their running?

Source: flickr - beatkueng

There are defeats more triumphant than victories.

~Michel de Montaigne

There are many things you just won’t learn until you’ve gone and screwed up. This is why it’s so important to experiment and determine what works well for you.

It’s also prudent to remember that as time passes, what once worked well for you may no longer fit the bill. What better way to experiment than to make mistakes?

(1) Overtrain. Push yourself point the past of no return. Run too often, too far, and too fast to see what happens to you. Maybe nothing will happen and you’ll have learned something, or more likely you’ll understand what it’s like to overtrain.

Notice your desire to get out and run is dampened. Feel your muscles in a constant state of flux. Experience the nagging injury that you never let heal.  Your joints, bones, and limbs hurt. You keep getting sick. 

If you push yourself too far, you’ll begin to understand where your line is, and what it feels like as you cross it. With that knowledge you will be better prepared to respond to future tussles with that overtraining line.

(2) Push through the pain. When you feel a sharp pain, keep running, see if you can push through the pain. Maybe you’ll be able to, or more likely you’ll pull up limp with an injury.

If you’ve hurt yourself running before, you’ll do everything in your power to stop that from happening again. Perspective on the pain will help guide your actions.

Understanding your pain, specifically what type of pain your experiencing is crucial to running. Knowing when to pack it in and when to push through will keep you healthier and more injury free.

(3) Give up. You’re 2/3 of  the way through a tempo run and it hurts, you want to stop.

Quit, stop running, give up and walk.

See what happens to your mind when you give up. Do you feel guilty for your actions? Do you feel like you’ve cheated yourself out of a quality experience?

How does your body feel after you’ve stopped? Do you think you could have kept going or were you really at the point where you would have simply thrown up on yourself?

Perspective on giving in will make you stronger when the feeling arises again. You’ll remember what it’s like to give up and fight it.

(4) Use what works for others. You’re reading advice here, and most likely elsewhere on the web, in books, from elites, from your buddy, and perhaps many other places.

Everyone has a story about drills, workouts, food, race tactics, etc. which have brought them superb results. Copy them exactly and expect the same results — after all they did it and it worked.

Get baffled when you don’t get the same effect. Why is that? Why was someone else able to do something which had no effect for you? Was it because you’re a different person than they are?

(5) Race over your head. Try to run a marathon on very little training. Or a half marathon.

Sure you’ve only ever run a 5k at a local race, but how much longer is a half marathon anyway? Just sign up for a race, do what you can, and get your butt on the starting line for the run.

You’ll be surprised what your body is capable of.

If you can’t convince yourself to go that crazy, then go out hard in a local 5k — faster than you’d think sane and hang on. You’ll most likely wish you went slower, but what if you finish? What if you learn you’re capable of more than your expectations?

Go ahead and fail already.

Your fear of failure may be the biggest opponent you’ll face on your road to learning to run well. Don’t be afraid to flame out, as long as you learn. You may just stumble on something which truly resonates with you.

Now is a great time to become more of an expert on you.

I realize that anything written by McDougall comes with a ridiculous amount of hype but I think he may be bringing something very worthwhile to the table with his observations.

The goal of the exercise is to improve your form to a more evolution-tested method which will reduce injuries. Great running strides (no pun intended) are made through consistency. The only way to have the opportunity to run consistently is to minimize time spent injured.

There’s also a website up already with the HundredUp challenge if you’re into that sort of thing. It includes helpful information on the major and minor methods directly from the horse’s mouth.

Check out the video example of the exercise:

Have you done exercises like this already? Have you seen any benefit?

The 100-Up Exercise

By W.G. George, 1908 (from hundredup.com)

“…let me impress upon the student the necessity of maintaining perfect form in every practice, be it in the preliminary or the exercise proper. Directly the correct form is lost the exercise should stop. Beginners should start the exercise slowly and on no account strain or over-exert themselves. Hurried or injudicious training, or fast work while the system is unprepared for it, induces breakdown and failure. On the other hand, slow, well considered, steady practice is never injurious, while breakdowns are practically unknown among those who start their training slowly and who gradually increase distance, time or pace as the heart, lungs and the muscular system throughout grow accustomed to the extra strain and revel in it.”

Good advice from a century ago. As implied in the text above, George outlined two levels of the exercise, which he called “Minor” and “Major”. Here is the key text of the “minor” exercise:

“Draw two parallel lines along the ground, 18 inches long and 8 inches apart.
Place one foot on the middle of each line. Stand flat-footed, the feet lying perfectly straight on the lines. The arms should be held naturally, loosely, and except for a slight forward inclination, nearly straight.

“Now raise one knee to the height of the hip, and bring the foot back and down again to its original position, touch the line lightly with the ball of the foot and repeat with the other leg. Continue raising and lowering the legs alternately. The main thing to remember is correct action. See that the knees are brought up at each stride to the level of the hip if possible, or as near as possible to the point as can be managed … and that the body maintains its correct perpendicular.

The exercise at first sight looks so easy of accomplishment that one might well think it possible to go a thousand up. This is the result of not raising the knees to the prescribed height — the main point of the exercise — or of ‘galloping’ through a short-timed movement in incorrect form. Get a friend to watch at your practice and to correct any shortcomings in your leg action or poise of the body and you will find the difference. Correct form once attained, the exercise may be increased in severity by gradually working from 10 to 20, 30 to 40 and so on to the ’100-up’ at each session, and by speeding up the pace.”

I’ve tried both approaches a number of times and have found that I feel cooler and more comfortable sans shirt. There’s something about running with a wet shirt on that makes me feel heavy.

A cotton shirt, or other non-wicking shirt would obviously be atrocious, but if you’re using a normal wicking shirt the heat is still a burden.

The biggest objections I’ve found while researching the topic stem from whether people look disgusting who do it. Who cares what people look like while they’re out running? Is it their job to present something you’ll find beautiful?

There is little published research on the subject I can locate. Searches turn up only subjective accounts, like this one from letsrun:

Both actually say that a t-shirt is not enough to significantly raise core temperature over running shirtless, even in hot humid conditions. It does however greatly affect the comfort of the individual from their work.

 

The athlete/subject feels cooler but the core temp is not the same. In fact, one did mention that depending on the severity of the sunshine, a white shirt can actually contribute to lower body temperature over running shirtless.

 

Now, interestingly, both mentioned that some of the new wicking clothing actually does work to slightly, but significantly, maintain a lower core temperature while exerting in hot environments.

 

They work better than cotton shirts, and they work better than being shirtless (even though the shirtless stuff is not published yet).

Advantages of running shirtless

1. Feel the breeze pass over your body.
2. No chance of nipple chaffing on those long runs.
3. Less clothing – means less to carry, less to remember, and less to wash.
4. Get an even tan, if that’s your bag.
5. It feels cooler, and in your mind, that’s all that matter.

Disadvantages of running shirtless

1. Severe skin damage unless you cover up.
2. Lack of self-confidence if you’re not comfortable showing your skin.
3. Bugs. Your body is a human windshield with all that sweat.

This type of question probably applies more to men than women, and it’s surely subjective, but what do you think?

1. Don’t jar your body by landing on the heels.
2. Running should be a fun and beautiful dance.
3. Suffering isn’t everything.

Skip to 4:38 if it doesn’t go there automatically when you press play.

As an aside, it has been a long time since I’ve written anything. I plan to rectify that in the upcoming months and post on a more consistent basis.

Somewhere along the line we seem to have confused comfort with happiness.

-Dean Karnazes

Changing your stride sucks. It’s awkward, sometimes painful, and it takes an aggravatingly long time. There are myriad excuses for not trying to change from a heel striker to a midfoot landing — the most repeated one is lack of comfort.

“I’ve been running in sneakers too long.”

“I can’t change now, I’m too old.”

“Running like that is for those fast Kenyans.”

All wrong, and all things I’ve heard. The truth is they’re scared. They’re scared of taking a step outside their comfort zone and taking a risk.

It may all blow to hell in your face, but what if it doesn’t? What if you struggle, fight, toil, and one day find yourself at the end of the road? What if one day you find that you succeeded?

You set out to change your stride, you worked at it almost every day for a year (except when you did too much and got hurt), and now you can’t remember what it was like to heel strike. You’ve shifted your comfort zone to something you desired through effort and strain while racking up a thousand or more miles. What could possibly make you happier than that?

Changing your stride takes time, but most of all it takes a commitment.

No one saves us but ourselves. No one can and no one may. We ourselves must walk the path. – Buddha

Take a step

This spring, as things thaw out and blossom into the heat of summer, is a perfect time to start your transition. Here are a few reason why:

1. If you get caught too far from home, you can walk back without a risk.
2. It’s the perfect weather to let your feet breath daily, running or otherwise.
3. The earth is warm, the mood is rebirth, and they daylight lasts long.
4. Because it’s now, and now is all you’ll ever have.

So take a leap and suffer through your lack of contentment. Your journey may bring you running happiness.

Each of these people tend to focus on one solution being the best. These people are often the most vocal proponents of their methods, as they see their success and want to impress it upon others.

Surely there must be other ways to run? You don’t need to stick to simply one type of shoe (or unshoe)! If you want to try running barefoot, you aren’t locked in to running all of your miles barefoot. This is obvious but it often bears repeating as it’s easy to lose focus on one’s purpose.

Know your purpose

Since you’re reading this site, you’re obviously interested in exploring different forms of running. Why? Is it injury prevention? Because you read about it in a newspaper, online, or elsewhere? What do you want to gain from this exploration?

Why stray from solely barefoot?

For some, there is no reason and that’s just fine.

Whether you stray from solely barefoot depends on:

1. What you value out of running.
2. What your goals are for running.
3. What works for you — after all, no one cares how you run.

Source: James Rohal

Why mix barefoot and minimalist running

I value running fast over trails and other unstable terrain. My goal is to often traverse the area as quickly and as efficiently as possible. I am able to run faster on trails with minimalist shoes than with barefeet. There simply isn’t the need to think as much about footfalls.

Also, the shoe helps ensure each step is more stable and consistent. This helps reduce chance of injury on trails as it dampens the effects of errors due to bad steps.

Running shod leads to deviating from your natural form. The tendency of those wearing shoes is to get too confident, not think enough, and by extension not run with as good of form as possible. This allows you to run faster, however it can also act as a degradation of your running form.

This is where running barefoot comes into play, this is your reset to zero, the removal of your bad tendencies and your migration back towards natural perfection. I think of running in shoes as a fast progression towards bad form, running in minimalist shoes as a slow progression towards bad form, and running barefoot as the baseline for proper mechanics.

Barefoot running is particularly useful for:

1. Learning to run correctly to begin with, when speed shouldn’t even be considered.
2. Continuing lifelong as a method of perfecting, improving, and maintaining running form.
3. Mental stimulation, due to the feedback provided from unhindered feet.

Utilizing minimalist shoes is particularly useful for:

1. Technical Trail running
2. Mitigating footfall variation

What to look for in a minimalist shoe

To reiterate for the hundredth time, each person will be different. In order of priority, here is what is most important to look for in a minimalist shoe:

1. Zero drop - Nearly all traditional running shoes are twice as thick in the heel than the forefoot.  Zero drop running shoes simply applies a 1:1 ratio — meaning that the heel and forefoot are the same distance off the ground — there is no “drop” from heel to toe.
2. Simplest solution to what you need. Any part of the shoe that exists, but does not serve a purpose for you, is a detriment. 
   
3. Lightweight – minimized weight and sole. The less you’re carrying, the less effort you’re expending.
4. Built for surface. Traction is vastly different when traversing technical trails than it is when cruising through the streets.
5. Forefoot protection.

Forefoot protection is key because having a protective plate of some sort in the forefoot not only makes one less timid on rocky, rooty trails (a definite improvement over the bare foot), but also provides rigidity and energy return in one’s footstrike and stride that would otherwise be absent. By having a solid platform to push off of with every footstep, a greater confidence in one’s footing — the ultimate goal — is achieved. [link]

How to implement in your life

1. Make sure you understand why you want to attempt this. If you don’t have a purpose, you won’t have success.
2. Throw out your preconceptions of how fast and how far you should be running. If you are in a marathon training plan, you can not implement this. This transition in itself is a training plan.
3. Start training by learning how to run barefoot. Only barefoot. Pour all of your running energy into learning how to run lightly and gently on nothing but your two feet. Don’t run with sneakers, don’t run with minimalist shoes, and don’t confuse your body by putting anything else on your feet. Force the change you desire by being in the state which allows your body no choice. This can be hard, which is why you spent time earlier deciding why you wanted to accomplish it. Remember these reasons now and that there is help transitioning.
4. If, and only if, you’re comfortable running barefoot, it is time to add in a minimalist shoe. Do you still get pains when running barefoot? Do your calves still hurt after every run? Then you’re not ready. You will know when you’re ready — when a run feel painless and you end with a smile as opposed to a grimace.
5. Review your shoe needs (trails, street, etc.) and experiment with the least amount of shoe that meets these needs.

Jack Frost is nearly nipping at your nose, or more appropriately, your toes. It’s nearly here in Michigan, old man winter has spoken.

This time of year offers an amazing opportunity to run as the season brings with it crisp cool air, the peacefulness of less foot traffic, and the pristine beauty of white flakes floating from the sky.

It also means freezing rain, hail, many feet of snow and wicked wind chills (often below 0° F).

With the cold comes the runners brilliant battle against it. This post will look at my suggestions and experiences running through winter. Please share some of your tips and experiences in the comments section.

I’ve found winter running is not just about what’s on (or off) your feet but how you take care of your entire body.

Feet Options

There are many options for running in the snow. The last time I reviewed the market there seemed to be many fewer options. With shoe companies getting more on-board with minimalist running, there are more products for use.

You will want to make sure you’re comfortable (warm enough) with the product and that your stride is not adversely affected. This can be harder than it sounds, especially if you’re not used to foot coverings.

Barefoot/Unshod. Barefoot running in the snow! There is nothing more exhilarating than feeling the snow squish between your toes, nor more dangerous.

Let’s focus on the negatives first: frostbite is a serious concern as temperatures dip into the 40° F and below, especially if the ground is wet or the winds are a howling. To make things worse, many cities spray their roads with salt and other abrasive chemicals which lowers the freezing point of water and creates a more caustic environment for your skin.

The keys to being barefoot in the winter are the same keys being barefoot the rest of the year, adaptation. The key is to adapt slowly.

If you’re planning to attempt barefoot running in the winter, it is prudent to run barefoot during the fall as the temperature starts to drop and the ground gets nasty. You should not expect to start running in the snow without any type of build up. If you find yourself in the position, it would be best to skip your barefoot attempt for the year and plan better next year.

The question I still face is, can I truly adapt to such a thing? Do I even want to?

At this point, I can’t put up with the numbness that comes with it, nor do I wish to risk frostbite after the temperature drops below 45º F (or higher if it’s wet).  The potential cost far outweighs the benefits I hope to gain.

When it comes to my health, I try to err on the side of caution. The purpose of running barefoot is to increase sensory perception and feedback. The moment things start to get numb, I am in a situation where I can easily overextend, over-stride, or overstep what I am capable of. That doesn’t even broach the issue of safety.

If I head out for a 6 mile run and find myself 3 miles from home unable to run further, being barefoot and walking may push me over the edge to frostbite.

There are some folks who have had success running barefoot in the snow, particularly Barefoot Rick, who has written some fascinating information regarding his barefoot running experience over the past 5+ years. The pictures of his frostbite are not for the squeamish but serve as a good reminder of what you face. I know that Barefoot Josh has not had the same luck. I’m sure there are many other experiences on both sides of the coin.

If you do give it a try, remember that you can survive twenty minutes no matter how cold, or how much snow on the ground. This duration is enough to raise your heart rate, see if your feet will warm up, while giving you enough time to get back to your home if things go awry.

It is definitely possible to run barefoot in the winter, for some people. Maybe you’re one of them?

Socks. Pulling on a pair of running socks (or wool socks) and just going out for a run seems like a reasonable idea. After all, it’s still pretty close to barefoot right?  It turns out, not so much.

The wool socks bunched in the front and felt extremely awkward. I had to take them off half way through 8 miles and run the rest barefoot. They did manage to keep my feet warm.

Running socks fare no better. These provided very little warmth and the actual “sole” of the sock would have worn through after another 2-3 runs.

There are additional types of socks which are more running friendly. They generally have some type of coating on the bottom.

Vibram Five Finger Flows. These babies were my workhorse pair of shoes last winter. I put nearly 600 miles on them through the nastier months of winter, so I remain biased towards them.

These shoes were sufficient to keep my feet warm, without socks, in all situations. The first mile of running is generally chilly, followed by the remainder of the run in comfort.

The 1.2mm Neoprene lining and 2mm EVA footbed provide the thermal insulation and protection, but also are responsible for the slight stiffness feeling in the sole.

Since the shoes cover the entire foot, they do not feel as though they are going to slip off, like the VFF classics, which allows for a more natural gait. As long as you are used to running barefoot, your form should allow to adapt to these without too much effort.

Teva Proton’s. This is a shoe which I have not had the opportunity to experience yet, but have heard wonderful things about. The cost on this one is much less than the others (about half) but may be too light weight to meet the harsher winter temperatures and conditions in the North East US. If you are in a more temperate climate, this may be just the thing you need to get yourself through the cooler weather.

RunAmoc. I have not had the joy of trying these out yet either, however I am including them in the list because of the positive feedback I’ve read regarding them. They appear to be a reasonable winter shoe, especially for those who like the full toe box.

Snow Shoes. This is a terrific way to mix up running in the winter and add some cross country/snowed over trails to your repertoire.

I started this last year with the Atlas Run Snowshoe. Running in these has been awesome. Hitting cross country ski areas, trails, and even the neighborhoods after a heavy snow is exhilarating. I love the look on peoples faces as they are shoveling their drive and see me cruise by looking like a Yeti.

If you want to give this a go, pay careful attention to the bindings. There is a difference between running snow shoes and regular snow shoes, specifically the bindings. The bindings on a running snow shoe will snap the frame up with the raise of your foot, instead of leaving it on the ground for you to shuffle along. This allows you to have a much more comfortable and realistic stride (which will already feel very odd because you’re wearing huge metal shoes).

An old pair of sneakers, generally provides enough protection against the elements, although you may want to wear long socks as your ankles can get cold quickly.

Finally, running in snow shoes is hard work. Expect to cover miles at a much slower pace, or if you plan to keep your pace, drop the number of miles as you may end up feeling like you’re running intervals in the snow!

Others. There are so many other options out there I can’t possibly cover them all. From the spiking old running sneakers “screw shoe“, to Yak Trax, to TerraPlana, Merrell, and on, and on, and on…

Body Clothing Options

The key to winter clothing is layering. Common knowledge is to start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Add an outer, breathable layer of nylon or Gore-Tex which will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling.

If you find it’s extremely cold out, add a middle layer of insulation. Whatever you do, stay away from fabrics which hold water, like cotton. When these get wet, they will remain heavy and freeze. The last thing you want is your sweat frozen to your body.

On most winter days in Michigan, I use a pair of heavier duty tights with regular running shorts over the top. On top I’ll have a tight wicking layer, followed by one or two of the looser, but still wicking, long sleeve shirts. Only on truly windy and nasty days do I find it necessary to wear a Gore-Tex outer shell.

Tights. There are many different types of tights from many different companies. You want to make sure you get something thermal and breathable, intended to retain body heat.

Be sure you do not accidentally purchase thermal pant liner. The two products are often sold side by side. Thermal liners are not meant to be worn without a layer over them. You want something that can stand alone without an extra pants layer on top.

Two pairs of  quality tights should be enough to get you through the winter months.

Shorts. Some folks find no issue with wearing just tights. I prefer the extra protection and warmth that comes from having a pair of running shorts over the tights. There is no need to buy special shorts, just use the existing shorts you use during the summer.

Base Layer. You want to stick with something skin tight and made of wicking fabric which will get the sweat away from contact with your skin. It should be thin, lightweight, and very breathable. You won’t want to be wearing this layer by itself usually, however this layer provides the pivotal role of moving the sweat away from your body.

Long Sleeve Shirts. Unlike the base layer, these shirts should be looser fitting, but still wicking fabric. This shirt creates a middle pocket of warmer air in between your base layer and the outside air. This stops the sweat from freezing against your base layer or skin. The sweat should be able to keep the shirt damp without freezing, while allowing some of the moisture to evaporate out of the long sleeve shirt.  If anything does freeze, it will be the outside shirt, which isn’t pressed against your skin.

Jackets and Shells. Wind chills can take an otherwise perfect outfit and make it feel like you’re running in your birthday suit. Having a windbreaker, or better yet, a lightweight water proof Gore-Tex wind breaker will allow you to brave those nastier winds, or even the freezing rain and heavy snows.

Head/Face/Hand Covering Options

People say you lose 40% of your heat through your head. They are of course wrong, however that doesn’t mean you should neglect your extremities. The face, head, and chest are more sensitive to changes in temperature than the rest of the body, making it feel as if covering them up does more to prevent heat loss.

I have experienced headaches from very cold ears. Running and headaches doesn’t mix well together, so keep it smart and cover correctly.

Remember that your hands and head aren’t performing the same type of work as your legs and feet, so they will have reduced blood flow through them.

Like clothing, try to choose something which will wick away moisture — frozen gloves do more harm than good. And if you have the chance to get something reflective, all the better to make yourself visible.

Headbands. This is my first go to head covering. This takes care of easily 50% of my winter running needs. The nice thing about the headband is that if the weather gets very cold, it can be used as an extra layer over/under a hat.

Hats. As it gets colder, a full covering is needed. Make sure you find a hat that covers your ears, I’m amazed by how many don’t fit that bill. For women, they have hats with built in pony tail hole out the back so you don’t have the scrunch your hair all together. Ideally the hat can also be reflective as this is the highest point on your body and one of the most visible for oncoming traffic. The Brooks “Nightlife” line has been ideal.

Balaclava. When you think you need a balaclava, you know it’s nasty out. These can be a real lifesaver in the wind, especially paired with a hat or headband over the top for increased warmth retention. The biggest issues here is breathing. Some of the balaclava have holes for breathing, some have simply fabric, and the more expensive ones have perforations which will allow you to breathe easily and expel moisture. My biggest complaint with the cheaper versions without perforations is that it can be difficult take deep breaths and the fabric gets damp.

Beard. A beard can provide a natural facial barrier to the elements. As an added benefit, you can take awesome pictures of your frozen beard when you’re done running, making yourself appear to be some sort of crazy mountain man.

Vaseline. Even a balaclava doesn’t cover all of your face (well some of them do, but I don’t know if I can run around with an air raid mask on). For all those exposed skin areas Vaseline is a cheap and effective barrier to windburn. It retains the moisture in the skin while providing a barrier between the air and the skin.

Gloves. Cheap gloves are usually sufficient. You can buy those gloves at most run-of-the-mill department type stores like Target/Meijer/Walmart for $1 a set. Usually the gloves are cotton, until the wind really starts to zip, or it’s raining out, these are more than sufficient.

Once the wind and the precipitation does pick up, you’ll want to get a heavier duty pair of gloves or mittens. You can use some of the more typical outdoor gloves, most of which are waterproof, but I’ve found these can keep my hands too warm and my hands get wet. That’s a rather gross and unnecessary feeling, especially if you have the desire to take the gloves off because you’re too hot.

Running Form

Move around inside enough to get the blood flowing, without breaking a sweat, before you head out the door. If you have a treadmill, doing a warm up mile inside can raise your heart rate enough to combat the initial shock of the outdoors.

Modifications in turns. Slow down as you come up to turns and whatever you do, don’t lean into it.

Be very gentle and observant when changing direction.

Running on ice. People say you shouldn’t run on ice. This is probably a smart plan, but not always doable. Running on ice isn’t so bad if you remember not to push off while you run. Run mostly upright, with a slight lean, keep your fet hitting underneath you, and don’t push off, simply pick your legs off the ground. It’s an amazing thing to run along an ice trail past folks slipping and sliding as they try to walk.

Forget Speed. Intervals are out, unless you can find a dry track, or a dry road. Tempo runs need to be seriously reconsidered, and the overall pace raised for the same effort. You also need to be more more careful as a misstep at a faster speed can cause a lot more damage.

You’re much better off erring on the side of caution when doing any type of speed work in the winter. If you need the speed, get indoors.

General Form. Winter is a great time to switch from power running (pushing off) to picking up your feet. Check out the ChiRunning post for more details on this.

Weather

Snowing. There’s nothing more beautiful than a run while watching heavy flakes fall to the ground. As long as you remain visible to traffic this should be the ideal run.

Freezing Rain. Nasty stuff, and much more chilling than running in the snow. If you have to go out in this, make sure you have a waterproof coat on and ideally loop close to home multiple times. The chills come on more quickly when you’re soaked. You also need to pay particular attention to where you’re running since cars may find themselves unable to stop at crosswalk, or anywhere really.

Sun. Remember sunglasses as the reflection off of the snow can be wicked. And just because it’s cold, doesn’t mean you can’t get sunburned.

Safety Concerns

Before you head out the door, do a quick weather check.  Is it snowing or raining? What’s the windchill? Is it dreary and dark?

Most people do this before they go out during any season, but neglecting this step during the winter season can spell disaster. Take a few extra minutes to make sure you’re safe during your winter travels and you will enjoy yourself more.

Beating the darkness/ Being Seen. More so than any other season, it’s imperative that you wear reflective gear to make yourself visible to pedestrians and motorists. Both experience decreased visibility and decreased maneuverability meaning when they finally do see you, they can’t avoid you.

I’d rather look silly than look dead.

Headphones are an especially bad idea in the winter since a car that would normally avoid you may be simply not capable. Leave anything that full your senses at home, except of course if you’re on the trails.

Falling. Accidents happen. Accidents will happen to you. When they happen in poor weather the negatives can be compounded. I take a minimalist approach to running — the less things to carry the better. In the winter though safety takes a front seat. If you’re able, bringing a cell phone is a huge peace of mind. At bare minimum let someone know where you’re going and when you’ll be back.

If anything happens, injury-wise or otherwise, want to be able to get in touch with someone — even if it’s the police as a last resort.

Windchill/WindBurn. If the winds are a whipping, you’re going to take a licking, unless you’e covered yourself up well. Usually it’s enough to poke your head out the door, or look up the windchill on the internet.

Overdressing. This is a bit of a personal preference, since each person will find a different natural comfort zone, but the temperature can feel 10-20 degrees warmer once you’ve warmed up.

If you head out the door feeling warm, you’re going to be hot after your first mile. If you’re hot, you’re going to be sweating a lot more. The last thing you want during the winter is excess sweat.

Spend some time finding the right type of clothes for the weather, and more importantly, the right feeling in your body as you head out the door. For me the feeling is, “I’m slightly cold, I better start running and warm up”.

Hydration. Just because it’s cold out doesn’t mean you should neglect hydration. If you’re going for a longer run, ensure you bring adequate hydration.

To ensure your drink doesn’t freeze before you need it by warming it (or using hot tap water) before you head out the door. It’s cruel to be thirsty only to find our your drink is frozen solid!

Conclusion

Winter running is all about trial and error. Make your trial and errors in the least painful ways possible by staying within your boundaries and slowly exploring further as you gain knowledge and experience.

Hopefully this post will give you some jumping off points.

I’d love to hear what you  have to say. What works best for you? How do you navigate the winter doldrums?

Photo by: Mike Baird

The perfect beat

Stride rate or cadence is a critical element to running correctly. This is something that all runners should learn early on in their endeavors. How often should my feet hit the ground?

To many, the answer to this question is: it depends on how fast you’re going. This is the wrong answer.

The correct answer is: 180 or more steps per minute. This means that you take 90 or more steps with each foot, per minute.

How can this be possible? If you keep your stride rate even, another variable must change — in this case your stride length. The faster you go, the longer your stride becomes with little to no change in leg turnover.

According to Jack Daniels in Running Formula:

I find that very few (sometimes none out of a class of 25 or 30) take as many as 180 steps per minute. In fact, some turn over as slowly as 160 steps per minute. The main disadvantage of this slower turnover is that the slower you take steps, the longer you spend in the air, and the longer you’re in the air, the higher you displace your body mass and the harder you hit the ground on landing. When you consider that many running injuries are the result of landing shock, it’s not surprising that experienced runners tend to turn over faster than beginning runners do.

That tidbit right there should be enough to convince you that the single biggest improvement you can make to your running form is to ensure you’re getting enough steps per minute.

Imagine what the increased landing shock would do to your barefeet, or minimally protected feet. Imagine all of that shock landing on your heel!

Reaching 180

The easiest way to count your stride is to count every single sided footfall for 60 seconds. When you have that number, multiply by two.  Experiment with what it feels like to turn over more quickly, but keep the same pace. Then experiment with what it feels like to turn over as quickly, but lengthen your stride, increasing your pace.

It may help to keep your body in rhythm — there are many folks who enjoy running to music. Many songs can be utilized to keep your cadence.

Some musical ideas are:

• HellaSound – 30 minute custom bpm tracks. 4 to choose from as of now, each a different musical style. I have 3 of these at 180 bpm and find them wonderful for longer runs.
• A discussion on popular music tracks on the dailymile.
• A simple mp3 of a metronome, at 180 bpm.
• You can buy a “running” metronome.

Photo by: 666 is money

Even if you’re not interested in running barefoot all the time, you can still reap benefits from kicking your shoes off as part of supplemental training.

Before you start the process, you should be clear what benefits you hope to gain and ensure they match up with what running barefoot can provide. Here are some things that can be reasonably expected from running barefoot:

• Strengthening and awakening of feet and ankle muscles — many smaller muscles that never get activated in shoes
• Improve a slow stride rate
• Improve the form of an existing mid-foot or forefoot strike
• Improve balance

Barefoot running performed as supplemental training can also be dangerous. There are a few things you will want to be sure you’re aware of:

• It will be easy to overdo it by being overconfident, especially if you’re already running quite a few miles shod
• Smooth concrete or asphalt will provide a more consistent environment than grass. A soft surface will dull the feedback loop and make it more difficult to improve
• The bottoms of your feet may require adaptation time
• You can not heel strike while running barefoot. If you heelstrike in shoes, and don’t plan to change your stride, running barefoot will most likely just screw up your stride and get you injured.
• Expect some level of blisters, especially in the first few weeks, if you’re not adapted to being barefoot.

Think about whether you’re serious about accepting the risks of running barefoot. Many of the benefits of being unshod can be gained simply from walking barefoot. This is often a better and less damaging place to start your unshod journey.