The Running Mike

Paleo / Primal Coach, Runner, and Triathlete

Archive for the category “tips”

13 Nov 2012

Update: Cold Weather Running Clothes

I’ve had a few questions from my free coaching program about cold weather gear, so wanted to update a post from last year.  It’s cold out there!  Here’s a few of my recommendations for getting a good run in while it’s cold out:

Cold Weather Running Clothes

Price Range: $15 to $60
cold weater runningcold weather running If you’re already freezing somewhere, my apologies but you already know how important cold running gear is. At the top of my own list are windbreaker gloves and a new rain slick. If it’s less than 30 degrees where you are – here are some recommendations that will make running outside bearable :) I promise that running in fresh snow is amazing!

Base layers and winter gear can be pretty expensive when starting out. I’m a big fan of the cold weather gear at Target… base layers and tights are generally $10 to $25 and can get you through a winter! There is also a brand called Duofoldcold weather running clothes that is good quality and great for starting out. Note there is absolutely a difference between a $12 Duofold and a $50 Pearl Izumi (the more you run in cold weather, the more you’ll know the difference Smile ) but make no mistake that the less expensive brands will still do a great job and get you through the season. Here are some good baselayer suggestions:

Cold Weather Running Clothes For Men:

Cold Weather Running Clothes For Women:

Cold Weather Running Clothes that are Good for Everyone:

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08 Nov 2012

No matter how slow you go…

No matter how slow you go, you are still lapping everybody on the couch

Hopefully a little inspiration…

One of my athletes expressed some concern about running too slow and running out of gas toward the end of long runs.

She is just starting out and completed her very first 5 mile run!  This is an huge and awesome accomplishment!!!!

I remember how difficult it was for me to run my first 5 miles.  At the time, I’m pretty sure I was right around 12 minute miles and I think my athlete is even a little faster than that :)   and the truth is that if you’re putting in so much effort you’re toast at the end of the run – we know there isn’t any slacking…

As a coach, I know very well that it’s just a matter of quality training (including speed and tempo training) and time to run faster.  Everyone starts at different levels.  Some people are may run faster or slower.  Whether it’s your first race or your 50th, don’t worry about what anyone else is doing. Enjoy it and realize that you’re doing something to amazing while most people are just sitting at home on their couch.

There is plenty of time in the future to worry about speed.  Don’t worry, you’ll get there!!!!  For now, enjoy where you’re out and be proud of your accomplishments.

Coach Mike
Offering FREE Half Marathon coaching and training plans
http://www.stuffmyrunnerloves.com

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15 Oct 2012

What an exercise induced bonk looks like

Sooner or later, most runners encounter a “bonk.”  I wanted to share a video of some of the most well known bonks from the Ironman World Championships a few years ago.

It may look funny at times, but speaking from experience it is anything but that – pain, confusion, dizzy, nauseous.

They pushed through it, and made it happen!  Very inspiring.

Coach Mike
Offering FREE Half Marathon Coaching and Training Plans
http://www.stuffmyrunnerloves.com

 

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28 May 2012
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6 Tips for Running in Hot Weather

Hope everyone had a good Memorial Day Weekend!

I don’t know about you, but it is seriously hot  where I live…and will only get hotter this summer! I wanted to share a few tips on dealing with the heat of the summer and avoiding heat stroke!

Hydration

This may seem obvious, but it’s amazing how many people don’t carry water when they run.  When running, you should drink 8 to 10 ounces EVERY 15 to 20 minutes.  It sounds like a lot, especially if you run 2 miles and then pound 10 ouces and keep running (ala water station style).  It’s better to carry water with a hydration belt, camel back, or handheld water bottle and take a few sips here and there.  A running coach once told me that if your mouth starts to feel dry, it’s already too late.

Clothing

Go right to lighter color shirts that are loose fitting.  Synthetic, tech tees are the best because they will help wick the sweat away from your body, keeping you cooler for longer.  Always wear a shirt and hat to avoid unnecessary sun damage!  I’ll even wear a long sleeve shirt if the UV index is high and my route doesn’t have much shade. I also have a nice desert running hat that I use that covers my ears and neck as well.

Go Easy for a change :)

Just because you can run 5 minute miles doesn’t mean you should when it’s extremely hot out.  Try to take it a little easy and jog at a slower pace.

Sunscreen

When in doubt, use sunscreen.  It should be at least SPF 15 broad spectrum, and the “Sport” versions won’t come off (at least as much) when you sweat.

The Ice Pack

Anyone else watch the Tour of California bike race this year?  In the time trial, several riders had ice packs on their backs, which helps keep your core temperature down.  In extreme heat, an ice pack on your neck can make the run all that much easier. Just be sure to secure it so that it will stay when you run :)   Some races will even give you a sponge that is wet with cold water.    One of these under your hat when running will also go a long way to keep cool.

Avoid the Sun

This may seem really obvious, but try to run early or late – or for short runs, on a treadmill inside.  Only run in the mid-day if you have  no other choice.  It gets hottest around 4PM, so avoid that  if at all possible.

I’m sure I’ve missed a few!  Let me know if you have any other hot weather tips for runners!

 

 

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