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The starting line: I started running back in the summer of 1977, and have been at it ever since. When I first began, I found a quarter-mile to be difficult, and then worked my way up to marathon distance within a year or so. It's been an enjoyable activity ever since, even on steamy, hot summer days or on frigid, snowy winter ones.
As healthy and good for the body as running may be, I'm convinced that it can't be done like taking medicine - unpleasant, but good for you. Running must be enjoyable, and that includes the pleasure of feeling one's body moving smoothly. It should feel good to start a run even though, if you exert yourself during it, it may also feel really good to stop.
In retirement, I can now do my running in sunlight during the day rather than in the dark before work. The days of marathons may be over, but it's still good to get out there for 4 to 14 miles. Over these 25 years, I've learned and experienced quite a bit on running, and have tried to present a condensed version here.
Proud Moments: Below, the official certificate from the 1979 Boston Marathon, and the finish of the 1979 Newport Marathon.
Table of Contents
Marathons
Run for Fun in the Hot, Hot Sun
(The 2013 Newton 10k race)
Note added Oct. 2015: It's been over a year since I've done any real running because of back problems caused by some bone loss. Although I would rather be out there I've accepted and gotten used to the change. I'm now happy to be able to run across the street. The running observations though, I think, are still worthwhile.
Note added Oct 2017: I'm back to doing runs of 3.5 to 4 miles three times a week, with an occasional 5-miler. That's a long way from having to quit after only a few tenths. My goal now is to finish a 10k road race at age 80, somewhat over a year from now.
Note added Aug. 2021: Now approaching age 83 and, although I haven't done the 10k road race I mentioned above, I try to go out for 4 to 5-plus miles about every second day, at running effort but jogging tempo. I even wrote a sonnet about it: Still in Motion
Running or Jogging?
Running or Jogging?
It's probably a matter of definition; my own is that is depends on the level of effort and exertion. If you're within reach of your aerobic threshold, and monitoring your pace and performance, then you're running. If you're coasting comfortably, and could easily crank up your speed by 50% or more, then you're jogging. I'm sure there are more scientific ways of distinguishing the two through maximal heart rate or some such criterion. My own preference is for running.
How many steps? (a little math)
How many steps? (a little math)
Chairman Mao is quoted as saying that a journey of a thousand miles begins with a single step. That's true of any run as well. Sometimes, when the weather is bad, that first step can be especially difficult. But how many steps will one take on a typical run?
Let's take a simple distance - one mile, or 5280 feet. For simplicity, assume a very reasonable stride length of 3 feet (from the toe of one foot to the toe of the other). Then there will be a total of 1760 strides, or 880 for each leg, in that one-mile distance!
If we take the very popular running distance of 10k, or 6.2 miles, then that will consist of 5,468 strides for each leg. What a great opportunity for over-use injuries.
Work both sides of the street
Work both sides of the street
On the theme of over-use injuries, then, it should be clear that any little imbalance in foot, knee, hip position can get magnified with that many repetitions and cause real injury.
Most well-constructed roads, and many walkways, are bowed slightly upward in the middle so that rainfall can run off. If one runs constantly on the same side, then the body is constantly tilted slightly to one side, and that imbalance causes stresses that can become injuries.
Once I was even able to use this effect for diagnosis and cure: For a while I had a progressively worsening pain in one leg that reduced my mileage more and more with time. But I did notice that running on one side of the road seemed just a little more comfortable than running on the other side. I tried putting an insole insert in only one shoe and found that the pain slowly went away. Apparently one leg was just slightly shorter than the other.
Altogether, then, it's better to switch sides of the road every so often, but also taking traffic conditions, visibility and road conditions into account.
One good rule to follow, when sharing the road with cars, is to run facing traffic. That way one can monitor the drivers, and take evasive action when needed (i.e., when drivers give you no room, or are inattentive to road conditions). On the other hand, if drivers are looking directly into a low sun, it's probably better to switch to the other side of the road.
Surfaces
Surfaces
Most running surfaces are asphalt roadways or concrete sidewalks, i.e., hard but level surfaces; these can be tough on runners with a heavy footplant. Grass or dirt paths are somewhat softer, but generally have lots of little bumps that twist the foot this way or that. My own preference is for the predictability of the hard but level surfaces
On the other hand, the surface I enjoy the most is hard-packed sand at an ocean beach at low tide, as well as running barefoot on it. By running just at the water's edge, one can use the water as lubrication for the footplant, and as very pleasant cooling. Dry sand, expecially the coarser kind, will usually cause blistering on the underside of the toes.
Black Toes, and other blisters
Black Toes, and other blisters
Black toes - by which I mean blood blisters under toenails. It's kind of a badge of honor among runners - if you don't have black toenails, you aren't training enough.
They're painful when you get them, but black toenails are otherwise harmless. The trick is to relieve the pressure of the blister; I've found that inserting a sharp needle just under and parallel to the toenail will puncture the blister and let the fluid escape. Because the blister is generally at the front of the nail, one doesn't feel the needle insertion at all. Squeezing down on the toenail will help push out the fluid.
Actually. a similar method works well for other blisters too: use a sharp pin held parallel to the skin surface to puncture the blister, then press down on it to squeeze out the fluid.
When an area of the foot is irritated because of an actual or imminent blister, it's often a good idea to protect the area against further rubbing with a band-aid. Most of these will not stick well, but I've recently found some that do, namely "Band-Aid Tough-Strips". For toes, slip-on foam cylinders will work quite well.
A Real Pain: Injuries
A Real Pain: Injuries
Pain is nature's way of telling us that something is not quite right with our body. Whether it's serious enough to stop or not even start a run requires our mature judgment and some experience.
Blisters and abrasions (such as from chafing) are surface effects that can be painful, but that won't do real damage. Still, they can cause changes in footplant, gait and body position, and generally can be annoying enough to take any pleasure out of a run. Some blisters can be prevented by trimming down calluses before they get too thick, while chafing can be prevented by applying petroleum jelly (Vaseline is a brand name) before the run.
On the other hand, any pain in muscles, tendons and ligaments may signal a serious condition leading to real injury. If the pain eases up or goes away while running, then it's probably OK to continue; if it gets worse, then it's time to stop. Running through that kind of pain is the worst possible thing one can do. The extra mile is not worth it if something tears and requires weeks or even months to heal.
Speaking of healing, it's best to give yourself extra time to heal, especially from nagging injuries. When you think you're ready to go out again, give it an extra day. Then start slowly and build from there.
Besides resting an injury, there are some alternatives to running. As someone who has been running for over twenty years, I've certainly had my share of injuries, and have found some ways to compensate: Fast walking is often feasible and can give one a good workout (I don't mean real race-walking with its hip-wiggling stride). Some injuries may permit running uphill, which is a great workout in itself.
A case history - Anatomy of an injury, or how I learned about Baker's Cyst, Ultrasound, MRI, Weight-bearing X-ray, and Torn Meniscus.
Going with the wind, or against it?
Going with the wind, or against it?
(a little more math)
The short answer is that in winter, you'll want to go out against the wind and come back with it; in the summer, you'll want to do the opposite.
Now for that little bit of math: Suppose that you run 8-minute miles (7.5 miles/hour), and that the wind speed is also 7.5 miles/hour. Running directly into it will feel like a 15 mile/hour headwind (7.5 + 7.5), while running with it will feel like still air (7.5 - 7.5).
In winter, you want to avoid having to fight the wind when you're getting tired, on your way back. On the other hand, on the way out, you can monitor exactly how much the wind is tiring you out or freezing you, and you'll be able to adjust.
In summer, it's just the opposite because the wind will provide desirable cooling on the way back; it's harder to go out without the cooling effect of the wind.
Generally, I'll try to run a little loop that samples the wind direction before committing myself to that day's running route.
"We run for fun in the hot, hot sun"
"We run for fun in the hot, hot sun"
Using the quote of a Dr. Seuss' line from one of his delightful books, some of us do just that. Despite all the dire and morbid warnings, it's possible to run in the heat and to enjoy it. The feeling of sweating from every pore can feel very cleansing, and it can feel very good to put in a 5-mile run when others are stepping on their tongues while walking slowly.
In fact, the hardest part of running in hot conditions may be dealing with solicitous family members, who will quote you the inevitable newspaper article about the mortal perils of exercising during hot weather. That's when my own over forty years of running experience counts for little compared to the instant expertise acquired from that one-size-fits-all piece in the press. I've now taken to referring folks to this site when I get to hear too many objections.
But running in hot conditions does take some extra care and caution, mostly common sense to avoid overheating and dehydration:
Reduce your usual speed and distance
Drink more fluid, starting at least one hour before starting out. If feasible, plan your route to take you past some public water fountains. I'm not a fan of carrying a bottle while running, reasoning that it's bound to put some imbalance in your stride.
Fluid loss in hot conditions: I've noticed recently that, in my case, a certain level of fluid loss correlates with the body saying "Enough of this run!". When that happens, my weight after the run is 152 lbs. instead of 158, corresponding to a 3.8% weight change due to fluid loss.
Wear as little clothing as possible to allow sweat to evaporate and cool the body.
Run through all the shady spots you can find; it's amazing how refreshing they can be. I'll even weave between sides of the street whenever safe and feasible to find shade.
If possible, plan your route so that you go out with the wind and come back against it. However slight, the wind will provide some cooling when you'll most need it.
Always monitor and listen to your body, and when you feel the strain, slow down or stop. Heat is not a condition under which to push yourself. Basically, if you don't have the maturity and experience of knowing when to stop, you shouldn't be out there in the heat.
Run for Fun in the Hot, Hot Sun (The story of a road race)
Dress Code
Dress Code
The basic rule is to dress for the weather conditions, with as many or as few layers of clothing as needed. Some experience helps, because what's comfortable while standing still will be too much while running.
The main determinant is the temperature, with wind, cloud cover vs. sun, and precipitation also playing a role. For me, on the coldest days (below 20 degrees F.), that will mean a sweatshirt with long-sleeve shirt and undershirt under it, as well as tights with running shorts over them. I'll also wear a woolen hat covering the ears and insulated ski mittens.
As the temperature increases, I'll go to first to undershirt with long-sleeve shirt covered by a thick T-shirt, then to undershirt and long-sleeve shirt, then to undershirt and T-shirt, then to T-shirt, and then to singlet top. I'll go to shorts above 25 degrees F., unless it's very windy. The woolen hat goes away at about 40 degrees. The gloves go to double (one inside the other), then to single, and then none at about 50 degrees.
Winter Running
Winter Running
Putting on and taking off all these layers take more time, and make dressing for winter running a much greater effort. But it's still worth it, and there's nothing like a sunny, crisp winter day to make one feel alive.
In winter one must take much greater care to monitor road conditions and footplant because of ice and snow. It's better to keep one's eyes on the road, to take smaller steps and try to make footplant more vertical to avoid slipping and sliding. Every step can be a potential slip, so it helps to keep the knees loose and to be ready to transfer weight to the other foot.
Roadways are oftener narrower because of snow pileup, so one should be even more aware of car traffic than usual. It's best to choose less-traveled roads and, if possible, avoid peak travel times like rush hours. Unfortunately, roadways are often the only place to run because so few people keep their sidewalks clear of snow and ice.
Personally, I need to take particular care with the choice of gloves, because my hands get numb easily in the cold, and re-warming them can become agonizingly painful (holding them above my head while they warm helps a lot).
Shoes
Shoes
The right shoes are clearly one of the most important choices for a runner. But there are so many companies with so many types of shoes, so many features and such a wide spread of price, that it's not easy to choose the best one for you. And of course those same companies are constantly "improving" their wares, so when you look for the same shoe a year later, you'll probably find that this model is no longer available.
Some general recommendations: New shoes should feel very comfortable right away, neither too loose nor too tight when worn with the usual running socks. There should be absolutely no thought of needing to "break them in" (see How many steps? , above). Even then, it's best to start with shorter runs in new shoes - no matter how comfortable they are, they could press on slightly different part of the feet and cause blistering until new calluses form.
My shoe of choice has been New Balance, for several reasons: They're local to this area, they have an outlet store for seconds, they have a large variety of sizes and widths, and their toebox extended over the big toe (my active big toes seem to put holes in the tops of other shoes). New Balance also appears not to be a fashionable and trendy choice, nor does it go for big-name endorsements.
Note added: Unfortunately that extended toe box no longer exists, to my annoyance.
Given that new models appear frequently, I'll generally buy two pairs of shoes at the same time. This means that I can also alternate shoes from one run to the next, to make sure that they dry and air out before the next use.
Shoe Goo (or similar products) become invaluable for prolonging shoe life. I'll wear down one side of the heel before other parts of the shoe, so build up the worn-down heel with a layer or three of Shoe Goo.
One helpful hint: I've found that occasionally while running I kick up some small road debris that gets caught between the shoe and sock, and then works its way down into the shoe. It's worthwhile shaking out the shoe before a run to get rid of any debris that may have accumulated there.
Socks
Socks
By which I don't mean the Clintons' cat (a hugely dated reference that). The right socks are probably just as important as the right shoes. After all, they're right between the bare foot and the shoe, so any friction or pressure will act directly on the foot. For all the attention that the choice of shoes gets, very little seems to be paid to socks.
The main culprit for discomfort for me from socks seems to be the location of the front seam. In most socks, the seam is either at the front of the toes, or across their top, and that's where it causes the most irritation and blistering on my toes. Because of this, I look for tube socks where the seam is not across the front, and wear these in such a way that the seam goes under the toes in the hollow between the toes and the rest of the foot. Unfortunately, these seem to be hard to find.
Runner's High?
Runner's High?
If you've experienced a euphoric feeling of running effortlessly, breathing easily, with your whole body harmoniously in synch; in short, the feeling of being able to run forever, then that should be enough of a high. I've most consistently experienced that while running at the seashore, on firm sand just at the water's edge.
But if you're looking for that, mind-altering, out-of-body, reality-warping "high" comparable a drug-induced one, then running is the wrong place to look for it. Besides, the runner's euphoria comes at a price: the investment of personal effort and time to first attain that level of fitness. I suspect that price is too high for those looking for a quick fix.
Then, of course, there are also the runner's lows: running out of energy, where every step becomes an effort; handling blisters and pain; having to deal with injuries, etc.
Running Tips - continued
Updated Oct. 7, 2017
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