June 13, 2011
By: Kia Lewis, Determined To Be Fit
The term fast is relative and I was hesitant to write this post considering that I am a midpack runner at my best. However, I have managed to make some fairly impressive gains in speed during my short running “career” and there is no harm in sharing what I’ve learned. I am not a former college track star or athlete or any kind. I’m just a woman who started running late in life and learned a few things along the way. If I can improve, you can too!
1. Train Fast: You don’t teach your body how to adapt to running faster by plodding along at a conversational pace. You have to run fast to get faster. There are many different methods of incorporating speedwork into your training.
- Fartleks – Swedish for “speedplay” this is a casual approach to speedwork. To do fartleks, you might run very fast for 30 seconds during a run, then jog to recover and then do more speed intervals later. There is no official format to fartleks other than what you feel like doing that day.
- Track Workouts – Traditional speedwork might come in the form of 4 x 400 meter repeats with 2 minute recovery jog between intervals or mile repeats with a 400 meter recovery interval. It is best to do these types of workouts on a track, treadmill or flat road with few disturbances. Your focus should be speed – not running hills or dodging cars!
- Tempo Runs – Tempo runs are runs performed at a steady but comfortably hard pace over an extended distance. An example of an appropriate tempo run in half-marathon training might be 5 miles run at 10K race pace. Tempo runs will push you to your anaerobic threshold. The whole point is to get you to learn to sustain a hard pace over a long distance.
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May 11, 2011
Photo courtesy of runnersconnect.net
Both Ashley and I are from the South so we are all too familiar with the summer temps and the humidity that summer can bring. While running in the summer can be just the breath of fresh you need, it can also be dangerous, but with a few tips and a little preparation you can stay safe and cool this summer.
Properly Stay Hydrated
I still abide by the eight, 8 oz glasses a day rule. But to make sure you’re staying hydrated during your runs, weigh yourself naked before a run outside and afterwards. Every pound lost during the run equals 16 ounces of water. So, if you lose two pounds, you need to replenish 32 ounces (4 cups) of water. Knowing on average how much water your body loses is a great way to prevent drinking too much and too little water.
For a more accurate calculation of the amount of water you should drink on a daily basis, use this hydration calculator.
Invest in a hydration belt
I put off using a hydration belt for a long time. One, because I thought I’d look like a dork and two, because who wants to tote extra luggage on a run. Let’s face it, running is hard enough. That all changed when I experienced Virginia Beach last summer. I headed to the nearest sporting goods store and bought myself a Nathan hydration belt. It has been a complete Godsend, especially for someone like me who, it seems, is perpetually dehydrated. Check out Ashley’s post on different hydration belts for the minimalist runner.
Electrolyte Me
Remember when I said I’m perpetually dehydrated? One of the worst parts about running the 2011 Georgia Half Marathon this year were the cramps I got circa mile 9. Runners and triathletes are especially vulnerable to dehydration and imbalanced electrolyte levels. Hyponatremia, or a low level of sodium in the blood, can occur if one consumes too much water and not enough electrolytes. Why are electrolytes important? Electrolytes are lost through sweat during intense exercise and/or high temperatures. When electrolytes are depleted from your body, you become tired, cramp easily, and are at risk for dehydration. Replacing electrolytes is essential to keep your body hydrated, to enhance performance, and to help prevent muscle cramps. We’ve heard great things about elete add-in which are liquid electrolytes in concentrate form that can easily be added to water or any beverage. Unlike sports drinks, elete doesn’t contain sugars, artificial colors, flavors or preservatives (which can cause bloating and/or stomach cramps). Read more
May 5, 2011
By Adrienne (Black Girls RUN! Atlanta)
I started running in 2010 to complete an item on my bucket 30 list: Finish the Peachtree Road Race. Prior to this, I thought running was only something to do when being chased by a wild, rabid animal or the cops. But now running is an essential part of my sanity and health routine! A friend took note of my running activity and asked for advice as she began running. I didn’t think I had much to offer; however, I came up with 13 tips that every beginner runner should know and I’d thought I’d share it with all of you – in case this may influence you to get off the couch and on the streets! See below for my tips! And feel free to leave tips for me and others!
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May 19, 2010
I officially call myself a runner, even though I still consider myself a beginner. I’ve been running for almost nine months now and I have three races under my belt. Before my first race I realized I needed a way to track my pace. The stopwatch was not good enough anymore. I think when you first start running all you want to do is finish. It’s such a high when you run that first mile and when I ran three miles for the first time, I felt so wonderful. As my mileage increased to nine miles a week, naturally I started thinking about getting faster. You know you want every run to be better than or at least equal to the one before it. So, I finally pulled out my Nike + (that I’ve had for over a year). But, for whatever reason, it just would not sync with my iPod. I tried a new sensor, I tried resetting it, troubleshooting online, but each time I tried it, it just would not sync up.
I set my sights on purchasing a Garmin Forerunner. My girlfriend has one, as well as most of the other runners at work and they all swear by it. If you don’t know much about a Garmin, they are pretty expensive. I told myself if I buy this Garmin, there will be no quitting. I am really going to commit to running. So, on an impulse one day at work after a lunch time run, I went online and ordered my Garmin Forerunner 305. It came in the mail on March 17, 2010 (Yay! So, excited). My first run with my new Garmin was so cool. It was neat to see how fast (or slow) I was running. I could immediately see my average min/mile pace. No more, logging my time into a log to see my average pace.
Hands down my Garmin is the greatest running tool right now! I think it’s a worthwhile investment for every runner. There are several models which range in price from $100 – $400. Of course, the more bells and whistles the higher the costs. For most runners, I recommend the Garmin Forerunner 205 or 305. The 305 model costs about $20-$30 more for the added heart rate monitor.
I’ve been training with my Garmin for two months now and I hope to never miss a workout without it (seriously). It’s really helping me with my pace. Sometimes, I feel like I’m running fast, and look down and realize I could push myself a little more. One of my goals for the next few training weeks is to work on pace training and negative splits. I want to work on pushing myself out of my comfort zone.
What’s so great about a Garmin?
Alerts – You can set distance, time or pace alerts. Distance and time alerts will stop when you reach your goal. If you set a pace alert, the Garmin beeps when you slow down. If you’re doing a pace run, it keeps you on target.
Lap Feature – You can set each mile as a lap. The Garmin will alert you at the mile marker. You can easily track your minute per mile pace to make sure you’re on target.
Auto Pause – You can set to the device to pause when you stop running. This is a good feature if you have to stop for traffic, to tie your shoe or for other unexpected issues along your route. Once you resume running, it will automatically re-start.
GPS Navigation – You can save your favorite training routes or set this feature to track your location so you can return to where you started. This is great if you are in an unfamiliar area or out of town.
Advanced Features – There are a lot more features such as intervals and a Virtual Training Partner. I just need to read my manual and try a few of them.
Interested in Purchasing a Garmin, http://garminrunning.info/
Where to Buy:
Best Buy, www.bestbuy.com
Target (online) www.target.com
Amazon, www.amazon.com
Ebay, www.ebay.com
I love my Garmin Forerunner, and I couldn’t imagine training without it. If you are considering a Garmin, it’s really worth the investment. Happy Running Everyone!
February 4, 2010
New York, New York, big city of dreams! And Sistas Running New York is exactly what it seems!
Ashley and I are always super pumped to find other BG’s who share our love for running. New York is one of our favorite cities so when we found out about Sistas Run NYC, we were equally as geeked.
Sistas Run NYC was created to bring black women across the country together to run in the ING New York Marathon. Why? To raise awareness, increase education and make a bold statement about the importance of exercise, diet and leading a healthy lifestyle in the African-American community. Sistas Run NYC is also raising money for an organization that addresses the health concerns of African-American women and children. And BGR! is behind them 100 percent.
Black Girls RUN! will represent in November at the ING New York Marathon. We’ll also be raising money for the Black Girls RUN! Foundation to go towards Sistas Run NYC.
If you’re interested in running with us in NYC, email us at blackgirlsrun@yahoo.com. Pre-registration ends soon, so don’t wait.
October 14, 2009
Last week, we received an email asking how we started running how we got to where we wanted to be. They were frustrated by the numbers and needed help figuring it all out. This week, we’ll explore how we got started, where we are now in our running game and how we plan on meeting our goal. Whether you’re a novice or seasoned runner, we’ll give you tips on how to stay motivated and achieve your goals! As always….
Preserve the sexy!
Toni & Ashley
October 13, 2009
About a year ago, I announced to my friends and family that I would run in this year’s Bank of America Chicago Marathon on Sunday, Oct. 11.As I laid in my bed yesterday with a box of Kleenex tissues, orange juice and Sudafed, I reflected on how much I had let myself down. It wasn’t that I got sick and decided not to make the journey to Chi-Town. The truth is, I knew I wouldn’t be able to run months ago.
My training schedule had taken a back to seat to my job, obtaining my graduate degree and life in general. Since April, my training schedule had become sporadic and training became more of an annoyance than something I actually enjoyed. I became frustrated by not being able to increase my pace and my constant lethargy due to other medical issues. By September 1, I knew there was no hope in completing the race. My fiance (boyfriend at the time) encouraged me to run half of the race and then hop on the bus to the finish line. Somehow this seemed worse than not competing at all. I didn’t want to go to Chicago with the expectation of not being able to finish. I wanted to go knowing I would give it my all until I got to the end.
As I contemplate next years race, I wonder if I’m really cut out for the competitiveness of running. After all, I’ve never been an athlete at heart and the real reason I started running is because I enjoyed the solitude of it. Not the numbers. It’s not to say that I will never run Chicago. Perhaps I was too ambitious. Maybe I needed to start out with a half-marathon. Or maybe I needed to learn not to focus on the numbers despite the people around me. In any case, this small defeat doesn’t mean my love affair with running has ended. It simply means that maybe I should take a different approach. After all, it’s in the face of humility we learn who we really are and what we’re made of. This isn’t the end. It’s only the beginning.
September 2, 2009
First of all, I’m not all doom and gloom. I just like sharing my experiences so that 1.) you find some humor in my training, 2.) you realize you’re not the only one with painful running experiences and 3.) I can vent.
Ashley is a huge proponent of group runs. I on the other hand am a loner and prefer to run by myself. A few weeks ago, I realized this isn’t necessarily because I enjoy pondering life’s eternal questions, rather it reminds me too much of race day.
As I mentioned, a few weeks ago, I met up with Ashley in Charlotte. It rained the entire trip from Nashville to Charlotte. Secretly I was dreading the group run and was hoping the rain would give me a good excuse to bail out. Needless to say Mother Nature thought it would be more fitting for me to run and the rain subsided just as I arrived in Charlotte.
We headed to the group’s meeting spot, The Common Market. There were an array of sizes, colors and fitness levels. Ashley is definitely the more advanced of the two, and I reminded her that I didn’t want that day to be the day that I die from running. Everyone was friendly, but I couldn’t help but reminding myself that my pace was SLOW and I knew we’d be the very last ones in. I insisted that Ashley run ahead of me if we got too far behind. She reminded me that it was probably highly unlikely that I would die and that she’d run the entire route with me.
With an informal greeting and brief description of the course we’d be running, the group leader signaled us to start running. My anxiety kicked into high gear. Here I was was, running along the street, humidity at what seemed like 110 percent, it was all too familiar. It felt like race day. As predictable as the sunrise and the sunset, nausea ensued, my legs began to shake and for whatever reason, I began to hold my breath (because that’s what I do when I get nervous, however, it isn’t the greatest coping mechanism for running). These measly 3 miles were going to feel like 10.
So we ran and we ran, until I couldn’t run anymore. So we began to walk. A lady came up behind us and introduced herself as the “Sweeper”. If you need something to lower your self esteem, meet the Sweeper. What is his/her responsibility? As the name implies, she is the very last person with the group and makes sure no one has passed out or gets left behind. Needless to say, this did nothing for my self-esteem. But, the “Sweeper” isn’t all doom and gloom. She knows the route AND the short cuts. My eyes lit up as she explained a way to shave off a few steps. Of course we took her advice.
As other runners caught up to us, we ran the rest of the way back to our start place. All in all it wasn’t as horrible as I had thought. As the “Sweeper” and others made their way in, I was grateful the rain held off and we were able to do the run. (This is usually how I feel after every run). Afterwards, we hung out with fellow runners and had a few Lucky beers. Will I ever do another group run? Of course! Will I have such a bad attitude about it? Probably not. Will I get nausea and almost pass out? Absolutely. But the great thing is, the more I experience that feeling, I will recognize it for what it is and each time it will get easier and easier. Although in this scenario, practice won’t make perfect, but it will make me feel a little more comfortable.
Photo courtesy of Associated Press http://www.daylife.com/photo/0b1817F630guf
August 21, 2009
If you aren’t using Nike’s Nike+ device, you’re out of the loop. If you haven’t used the upgraded Nike + web site you’v
e been sleeping under a rock. We aren’t paid by Nike, nor have we officially endorsed the brand (although if the opportunity presented itself, we would definitely consider), rather we simply love Nike+ and its features, training information and its ability to connect you with other runners across the world and in your own neighborhood.
What is Nike+? When I began running consistently, I needed an easy way to track my distance, pace and workout s
essions. The good folks at Fleet Feet, recommended I try Nike+. The Nike+ package comes with two things: an iPod attachment and a receiver.
The iPod attachment connects to your iPod Nano, iPod Touch and/or iPhone. The receiver inserts into the sole of your
Nike shoes or attaches to your shoe laces if you wear another brand of running shoe. Nike also sells a Nike+ bracelet if you don’t have an iPod or prefer to not get iPod or iPhone sweaty.
At the beginning of each run, simply use the Nike+ feature on your iPod or iPhone to set your distance or time goal and begin your run. One of the great things about tracking your run using your iPod or iPhone is that you can listen to your music and get updates during your run like your pace, distance and how much time/miles you have remaining from the Nike+ trainer.
At the completion of your workout, the Nike+ trainer will give you an overview of your recent workout. My favorite part of the overview is when you receive a personal message from Lance Armstrong or Paula Radcliff once you have obtained a personal best.
Now here’s the fun part. After you’re done, simply connect your iPod or iPhone to your computer and the information will automatically upload to www.nikeplus.com. There you can review your time, distance and pace from your current and previous runs.
A new feature added to the revamped web site is the ability to provide detailed information about your run. If you had a great workout, you can choose a smiley face to signify how you felt or perhaps you felt sluggish, then you can choose a frowning face. You can also choose symbols to represent the weather during your run and the type of terrain. If you want to provide even more details, you can add notes to your run. I use this section to keep track of what I ate throughout the day or any other important information such as injuries, aches and pains.
If you are a goal setter, you can set various types of targets to meet within given periods of time. Whether it is to increase your distance, pace, burn more calories or tr
ain for a race, put a plan in place to push yourself harder and farther.
The best part about the web site is your ability to connect with other Nike+ users. As you can imagine, there’s a lot of trash talking involved. There’s a few ways to connect with each other. Use your Nike ID to find other users and keep track of their runs and goals, sync your profile to automatically update your Facebook and Twitter statuses (this proves to be great motivation) or add a virtual Nike Mini (a cartoon replica of yourself) to your Facebook page or web site. The Nike Mini gives you motivational messages, but also talks trash about you when you are slacking.
It can also be used as a screen saver which gives you the extra push you need when you can’t bring yourself to run after work.
It’s the most comprehensive and us
eful tool I’ve found thus far to help me stay on top of my training and assure me that my running isn’t in vain. After all, the numbers don’t lie.
If you use Nike+, we want to know what you think. What’s your favorite feature? What could have been done better? And of course, send us your Nike+ ID so we can connect. You can find me at JCrewGurl02.
