My LDFs and I are headed to Virginia Beach for the Shamrock Marathon on March 20.  I am very excited to have the group together (there are 8 of us going- three of us for the marathon, the rest for the half).  It’s not often we can all commit to the same race because of crazy work and kid schedules.  Exotic locations were considered, but slowly eliminated and we came to agreement on Virginia Beach.  It’s no Big Sir or San Francisco, but hey we can all wear green and drink Yuengling (the sponsor) after the race—when in Rome…

The weather this winter has been a real test of this commitment.  Doing a 20 mile run in 15 degrees (wind chill says -3), because that’s what the training schedule dictates, just kind of sucks.  So you go in two pairs of tights, 3 shirts, 2 gloves, neck scarf, hat and if you happen to have them in your running cubby (which I did—yeah), Hotties for your toes and hands.  We ran the Icicle 10 Miler Race for a change of pace that had icy roads, and turned out to be mostly uphill– oh, come on!   Today was a balmy 26 at the start of an 18 mile long run.  The roads are crazy because sidewalks have disappeared under mountains of snow.  Cars are coming too close for comfort and drivers are less than enthused about our zealous outing on the road.  Thanks to Yaktrax, the warm sunshine breaking through, and the distracting stories of LDFs, we made it through.  But man, it’s tough out there.   Whatever doubt I had about my commitment after a less than successful running year is slowing disappearing. Because frankly, if this is a test, we are passing.  Take that Mother Nature!

So here are some of the training rituals/tips that are getting me through this weather:

1. Being flexible during the week, but staying true to my long run.  I have had to move runs around because of snow storms.  I check Weather.com daily to re-assess what can be done.  Long runs are the exception. Those are obligatory and must be looked at differently.  It’s more about coming up with ways to survive the long run rather then re-schedule it.  We do, however, start later and slow down (icy roads are easier to navigate in daylight and at a slower pace).

2. Yaktrax! I simply would not be able to run in all this snow and ice without them.  They provide sure footing and traction.

3. Layers. 15 degrees requires more layers that 26.  Sometimes it’s hard to know and I have to strip down mid-run, but I hate being cold.  My 15 year-old son gave me an pair of Asics arm warmers for Christmas and I wear them over my base layer and under my jacket.  They provide arm warmth without an extra layer on the chest, which is great when I start warming up.  Here is a recent Runner’s World winter running tips breakdown…this is helpful:

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, says Arribas, “Stay inside.”

4. Coconut Water–my newest obsession.  I am not as thirsty in the winter so a bottle of Coconut Water is providing noticeably better hydration.  I just tried Zico coconut water with pomagranate mid long run today and really liked it.

5. Pre-run grease up: Full facial sunscreen and lip balm before EVERY run on my face.   This seems to protect my skin and acts like a barrier to the cold… I use Neutrogena Age Shield FACE spf 70 and peppermint Chapstick.  Also, don’t forget to Body Glide up on all the right places or you will suffer with all those layers on the long runs.

6.  A really warm hat that covers my ears and a neck scarf.  I have a Nike fleece hat that is so awesome because it covers my ears and provides lightweight warmth.

7. Strip! I have to strip out of my clothes as soon as the run is over!  I have an old pair of warm sweats that I transfer into if I am away from home for the ride back or if I have to get the kids going at home before a shower.   And there just isn’t anything like a cup of strong, hot coffee after a cold run…heaven.

8. Motivation loves Company: train with a friend.  I would not be out there on many days if it were not for my tough long distance friends.   [Long distance] friends don’t let [long distance] friends sleep in.

9.  Stretching, stretching and more stretching.  Whenever I think of it, I try and stretch a bit.  The cold can make this 48 year-old body stiff so I try to get a downward dog pose in whenever I can.  I am religious about stretching in the morning before I brave the elements and after I get back in and warmed up.

10.  For those times when it is just you and the music…the motivating, empowering songs from my newest playlist like the beat of my latest favorite “There Ain’t No Rest for the Wicked” can get me through a tough run/workout:

Ain’t No Rest For The Wicked – Cage the Elephant (bpm=157)

chorus-
There ain’t rest for the wicked, money don’t grow on trees, I got bills to pay, I got mouths to feed, there ain’t nothing in this world for free.

Oh no, I can’t slow down, I can’t hold back,  though you know I wish I could, there aint no rest for the wicked, until we close our eyes for good.

Be tough and stay warm!!

Ignorance is no longer bliss…my recently purchased Garmin watch is my new best friend (I got the Forerunner 405 CX). This week I went from zen runner to the slightly obsessed wrist watcher.  It took the urging of a new running friend (“this is a ‘need’ for you Monica, not a ‘want’ “) and a sale at REI to push me over the edge.  And although this new tightly wound persona may take some adjustment for me (and my LDFs), it’s making me a more efficient runner.  I thought a Garmin would force me to work harder, but it never occurred to me that it would give me a break.  As an aging runner, efficient training is becoming key.

In the quaint town where I live, there is a Starbucks less than a mile walk from my house.  We pass it everyday on the run as it sits in the center of all running routes.   I wore my new Garmin for the first time on Sunday for a gruelingly hot, humid 20 mile long run.  I had to do the whole thing in town (we usually hit the beautiful trails for these long ones, but motherhood was calling) and for various reasons, I was out on my own.  I pieced together the miles of several routes, monitoring my Garmin as I ran.  Then the most amazing thing happened…I hit mile 20 right at the door of Starbucks.  It was then that I realized I loved that Garmin.  It allowed me to stop guilt free and head in for a double iced soy latte (with the disgustingly sweaty five dollar bill in my pocket) and enjoy the walk home.   My usual guesstimating of distances and pace was eliminated by my Garmin.  I know I would have continued past Starbucks and run home had I not known the exact mileage.

I am trying now to learn how to control my pace.  I aim to run the long runs slower and the fast runs faster, instead of getting caught in the same pace on all runs.   I see this displayed on the Garmin downloads and look forward to figuring out how to remedy that (thoughts?).

I did manage to leave the Garmin home for my hill repeats the other day.  I saw no point in focusing on anything other than the grade before me.  I am not sure how I will do racing with it, but look forward to trying that out.  I know I am late to the party on this, but didn’t realize all the fun I was missing:)

“Training mode” requires a restructuring of a casual life…obsession must take hold.  Part of this change involves products that aid us on the journey of soreness and fatigue caused by repetitive workouts and long hours on the run.   Running is a relatively low cost sport (unless you travel to races in far away places), but we love any gear that get us through the tough moments.   Sometimes discovering such things as ‘freezing your Gatorade the night before a long run on a hot day’ can be a revelation.  But more often, it’s the discovery of ’a running bra that doesn’t chafe’ or ‘a recovery drink that you can no longer live without’ that brings momentary bliss.  My children refer to these as “mom’s new running thing” when they discover them on a counter or in my running cubby.  Training for the San Francisco marathon has begun and although some of these items have been resurrected (partially tested from another training session), these are my favorites of the moment (we are affiliates for some of the products listed below, however, we only recommend products that we personally use and enjoy):

1) KT tape : I have been using this on my foot and knee as I got back into training.  I no longer need it on my knee, but continue to use a strip of it each day on my foot.  On the site it claims: Supports sore or injured muscles, joints, and tendons without restricting motion like compression bands or wraps. KT Tape is like a brace, but better, and even more comfortable to wear.

2) This Wooden Foot Massager sits under my desk and really seems to loosen my foot muscles as I work.  I just slip off my shoe and roll the heck out of the inside fascia.  It really feels good…I mean, hurts so good:)

3) Nuun natural hydration Gogi Berry/Green Tea tablets: I add these tablets to my water when working out or after a run for the vitamins and electrolytes without the calories.  I like the light taste and appreciate that I can keep the tablets in my bag and just add to my bottle of water.

4) Trader Joe’s Almond Butter with Roasted Flax Seeds on crusty whole wheat bread, Trader Joe’s Simply the Best Trek Mix and roasted and salted almonds from Wegman’s.   All becoming staples in my pre and post run meals.

5) The music playlist my husband made and loaded onto my ipod.  I like it for workouts and weight training…gets me going.  I just recently tried it on the track and loved it’s motivational vibe.

6) My Newtons: I love these shoes.  They feel good on my feet and light in my training.  I just purchased my second pair of trainers (wish they were a little less expensive-ouch!) but feel like they have been great for my injured feet.  I must add, however, that whenever there is an update on ones favorite running shoe you hope it’s a tolerable color combo (as we do not choose our shoes for their color).  But whomever designed the newest women’s stability trainer might have been on something.  The bright lime green laces with glittered green logo (and I am a fan of glitter) have elicited many comments…most referencing clowns.

7) The Under Armour Form Tank is my new favorite running top.  It’s long so it covers the tummy but the fabric is light.  Love the stylish back.  I wore it for the oppressively hot Broad Street run and it really kept me really dry.   They also have it in black but I love this pink…

LDF Helene and I decided testing out our new YakTrax this morning was the perfect medicine for cabin fever after a day inside (“snowmageddon”!).  I even gave her the courtesy text in the evening offering up an excused absence, but she wouldn’t have it.   Helene is the mother of three small (beautiful!) children under four–enough said.  After figuring out where to put the car when there is only a few feet of street, we got her set in her YakTrax and off we went.  We started cautiously over the icy-cold road, but became confident after the first few miles that we were not going to slip.  We discussed the possibility of over estimating the effectiveness of YakTrax (Helene also happened to mentioned that I looked like a socialite in my parisian scarf…OK, I grabbed whatever looked warm in the dark!), but we had no problem increasing our speed.  Although the ice on the road was chunky in some places and slick in others, we felt no sense of slipping.  Not worrying about the road gave us a chance to take in the glorious quiet and picturesque scenes we passed.  If you live anywhere where the snow blasted these past few days, these are worth the investment ($21.95 on Amazon for SZ sm).  They make a snow, even one like the recent “snowpocalypse”,  no excuse for not getting your run in…we are giving them the big thumbs up!

The LDFs vow to scale back, but inevitably there are holiday gifts to be given. A lofty goal; connect with the  inner elf and provide a little joy to the runners in our lives without breaking the bank (an obsolete phrase!)

My suggestions:

The buzz in athletic wear this year is Lululemon, thanks to funky designs, alluring textures and their claim that everyone’s butt looks fantastic in Lululemon pants. The prices are quite steep….. there is an alternative though, the Lucy stores (and user friendly online site.) The colors are vibrant, the design, quite hip and the prices…much less expensive. What’s more, there are frequent and considerable sales.

Even back of the pack runners like me fancy our Garmin’s. The watch happily feeds my OCD/running tendencies. It’s instructive to see how far I’ve run and how fast (or most likely, slow.) It’s simple to use.  After the run, I plug the watch into my computer for recharging and the Garmin provides a nifty chart detailing the workout (and a running log.) I purchased the less expensive model, the Garmin 205, on Amazon for about $100.00 dollars (no tax, free shipping.)

If the runner in your life is on the fence about a running skirt, provide the impetus they need. The skirts are quite smart and easy to find. After all, professor and running guru Rachel Toor considers the running skirt her BFF.

For those runners with aches and pains (every one of us out there?), a gift certificate to Newton Running would make our hearts glad.  They are currently the “it” sneaker, as people embrace the barefoot running philosophy or seek the next big thing in running. Personally, I love my light and responsive Newton’s. I will never go back.

Consider purchasing running gloves or a hat for all of those harried moms who grab their kids’ stuff on the way out the door. They will value the silky feel and wicking properties.

And finally, as we look towards the new year, what fun Monica’s run in the stocking (a race entry) would be!

A new running craze is taking hold–arm warmers!  You don’t have to be an elite athlete anymore to wear them.  They keep your arms protected from not only the chill, but the UV rays.  They double as a snot rag (sorry…lack of a better term..tissue seems too demure) and can be easily moved up and down as the air flow requires (acting as a temperature regulator).  Here are some of my favorites…

What kind of arm warmer –wearer are you?

For the rocker runner: The Tatu arm warmer from Sugoi (pictured above-they look like art!).  Sugoi also has nice looking non-rocker Mid-Zero and Sub-Zero arm warmers in red and black.

For the happy runner: Moeben’s butterfly fleece sleeve or Defeet’s Daisys

For the funky types: Moeben has a few fun patterns including camo and a zebra stripe that offer UV protection.

For the sporty runner: Pearl izumi Garmin lightweight warmer or striped Pearl Izumi Therma Fleece.  I like these pink ones from the Sock Guy.  They are made from the same fabric as their soft dri-fit socks.

For those of us who like to wear basic black (everything): Nike has a nice simple pair and these Asics are the right price.

Brrr…a little chilly in the am on the run.  Now that I am back out there I had to retrieve the fall running clothes out of the basement.  I have several fabric weights that I ”run my way” into as the days progress and the air gets colder.  In the depths of the winter, having warm layers can make all the difference for an enjoyable run (especially on the most frigid days).   Runners are forced to consider how to dress as the weather changes…

It can help to check the temperature ahead of time on weather.com and adjust accordingly. But like the weather man, I am not always on target and have learned to layer.  If you have time, you can check out Runner’s World “What to Wear” tool that suggests the appropriate running attire after you enter the weather conditions.  I tried this using a 30 degree cool/sunny day and they still suggested shorts!  (Perhaps their gauge is set for manly men–I would have been in tights…but maybe real men… )  Over time (I am always on the lookout at TJ Maxx and Marshalls–they have great bargains on these things), I have built the following base running closet that helps keep me well dressed…

Monica’s Fall/Winter Running Closet:  (shoes and running bras are a given)

lightweight running tights for fall (comfort is key–lightweight so you are not too hot on the run)

my fast light weight running tights (I know this ridiculous, but I have tights that make me feel fast that I wear on my tempo/track days–they are very fitted)

thermal running tights for the cold/snow days of winter (I have a fabulous pair of Pearl Izumi thermal tights that are so warm in any weather)

lightweight dri-fit running tops for fall

warm soft long sleeve dri-fit outerwear for winter (my favorite is one my LDF Jane gave me from Sugoi–it is so soft with a hood with a hole in the back for my pony-tail)

running vest for fall (I love this on the cold but not so cold days–keeps you warm but not too hot–perfect on a fall day coupled with a knitted hat and light gloves)

light rain jacket (for wet days)

winter all weather running jacket (I have an Adidas Supernova Jacket that was so great last winter–I love that thing)

knitted hats:  more than one as they can take some time to dry ( I like a men’s hat so it goes over my ears–some of the women’s ones are too short)

light weight dri-fit gloves for fall

warm frost-resistant gloves for winter (I wear mine over my dri-fit gloves on the really cold days)

In your bag: (Changing quickly out of wet gear can make a huge difference in warming up)

a warm, soft pullover and sweatshirt/jacket in my running bag always ( I have just discovered these Avani tops and LOVE them for after a run.  They are so soft)

Sunscreen for even the coldest bleakest days–SAVE the skin ladies!!

Chapstick backup–SAVE the lips!!

and of course that Starbucks Card…nothing like a latte after a cold long run!

On the wish list for this years addition (holidays around the corner):

Love these fab running tights from Lululemon that are supposed to make your back side look good–great colors and the critical back pocket!

Expos can be so much of the same, I usually go for the gel stock up.  And although I was not running this race I wanted to go to check out the Newton Running Company.  I have heard the buzz on their running shoes (the science of motion) and with my foot issues, I decided I needed to try a pair on—research for the road (the long and winding one) to recovery.  I saw a tweet from Pam Simich (marketing/creative: Newton Running Co pictured w/ Monica above) in the am about her Twitter contest.  I am thinking the prize is a water bottle perhaps or a cool pair of socks…by the time I get there it will in the swag bag of another runner.  Not so.  By the time Jamie and I made it to their bright booth at @ noon no one had claimed the prize.  We met Pam and asked to try on a pair of trainers…soon to find out they are the prize!  I was so excited!! I can’t wait to try them.  Renewed excitement to propel me forward (even though I am temporarily stopped by my injury) towards full motion again.  The inertia of winning.  So Newton.

Anyone out there run in the Newton Isaac Shoe?

I noticed Josh Cox was wearing a pair (on his nicely shaved legs) as he sat on the table during a Q&A session we happen to catch on our way out of the expo.  As if it could get any better, Catherine Ndereba also joined the group.  Listening to her talk about racing and training was fascinating.  And because seeing a really good runner before a race is good luck (touching them is even better:) We had to wait in line to get an autograph on Jamie’s race bib and a picture…

Catherine Ndereba and Jamie

Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training & recovery off the road.  I love to run and it’s great to see research being done on older runners…the Stanford study that shows that running slows aging or the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.

I would like to share some insights and tips that I have learned along the way.  Many of these tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster…

(we are affiliates for some of the products listed w/ links below, however, we only recommend products that we personally use and enjoy)

Training Tips:

1. Adding Miles: SLOWLY! Use the 10% rule.   Add no more than 10% increase of the mileage each week.  Here’s more detailed explanation and chart from FitSugar.
2. Warmup: As we get older, the body needs time to get going and giving it that time will help avoid injuries.  See “The Perfect Warmup” from Runner’s World.
3. Cross-Training:  Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important.  For a different, low impact, cross-training option, see our recent post on Aqua Running (or Pool Running).  Core exercises have become another essential, here’s some good ones from Runners World.
4. Strength Training: There is a lot of information out there on lifting weights and strength training, but being careful to start this in the “right” way is important as we get older.  Running Planet has done a nice job w/ laying out “The 8 rules of Strength Training”.   We have some good videos on our Resources page.
5. Stretching/Yoga: Another must for the aging runner (and this has certainly been debated by many).  Dara Torres proved this in her Olympic effort that stunned us all.  She adhered to a strict resistance stretching regime (see previous post – Doing the Home Stretch with Dara Torres).  I am not a huge fan of yoga, but here’s a good article by Runners World about a runner w/ a ITB injury who didn’t like yoga at the beginning, then became a convert.  My always injury free LDF swears by power yoga!
6. Rest: This has become one of the most important parts of my training. If I don’t get enough rest, my body begins to break down.  Listen (very closely) to your body.
7. Massage: Another Dara Torres staple and one of my personal favorites.  It does not matter if you have a fabulous husband like I do or get from a pro, it works to relieve the stress of training and tired muscles.  You can even do it yourself w/ some videos by Rich Poley who wrote “Self Massage for Athletes”.
8. Set a Goal: Having a goal or a race to strive for makes the training have a purpose and keep me focused.
9. Training Programs: A little planning goes a long way.  If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, grassy parks, or even the track.  A few good programs are on our resource page.  There are many good ones out there–find one that suits you.
10. The Track:  Most marathon training programs will include track work as it helps develop the fast twitch muscles to build speed and lung power during a race…getting older does not mean getting less competitive:) If I am training for a marathon, it really makes a difference for me especially in the later miles of the race.  Good article from Runner’s World called “Running in Circles”.
11. Injury/Recovery: This one is hard for me as I have had many… at 46, I still like to run fast.   There are several common injuries to running and I think I have had them all.  See “Coming back from an injury” posts.  I have learned to recognize my body’s warning signs and back off.  Many of these tips (see Rest, Diet, Stretching/Yoga, Massage, Weight/BMI, Orthotics, and more) are meant to help avoid injuries or help w/ recovery.
12. Running with Music: Running with music can help motivation and provide a needed distraction.  There are many studies showing how music can improve your performance.  Obviously, you also need to be aware of your safety and surroundings when running, but most runners can practice common sense here.  If you make a playlist, be aware of a song’s BPM (beats per minute) and be sure the songs you choose are not too slow as you may unconsciously slow your pace to the beat.   Find out more about BPMs and find over 30 hrs of music specifically selected for running here:  Bold Pace Music
13. Weight/BMI: It seems that fast marathoners have a low Body Mass Index (BMI).     Marathon Guide has a quick tool to calculate your BMI.  Knowing yours can help to find the “right” BMI for your best running performance.  See also post: “What’s the ‘right’ BMI for a woman marathoner?”
14. Running in Different types of Weather: I am not a treadmill runner, so I will run in anything short of a blizzard.  With the right layers of clothing this is possible.  However, if you are training in summer for a fall race, beware of weather differences.  The weather during your race may be very different then when you are training. Don’t be discouraged if you are not able to run 17 miles the way you think you should when you are in 80-90 degree heat and high humidity. Here’s some good tips for running in the rain.
15. Travel Running: Always bring the running shoes along!  Some of my best runs have been among the monuments of parks, cityscapes and beaches of sand.  Hotels (see this post that mentions WestinRun) now will provide maps (and sometimes runners) to guide you.  With the help of MapMyRun you can find a route from anywhere.  Take a look at some of our Travel running posts. Become a MapMyRun.com Member and get access to Free Running Cue Sheets and Printed Running Maps.Type in City, State, and Zip to see maps here:

16. Running and Sex: Here’s an interesting article by Running Times that quotes an Israeli scientist who declared “Women compete better after orgasm, especially high-jumpers and runners”…who am I to argue w/ Israeli scientists?
17.  Fartlek Training: Sports Fitness Advisor has some good tips on how to incorporate fartlek into your training  (psst…if you don’t know what fartlek is, check out 10Ktruth.com’s “Runnerspeak – Dictionary of Running Jargon and Other Sport Terms” ).

Nutrition and Hydration Tips:

18. Type of Diet: Adhering to a well-balanced, low-fat, wholegrain diet that is higher in carbs has always been the best route for me.  I love a good smoothie (see post “Smoothie Operator –quick nutritional training meal”) while training.  Here’s an interesting article w/ good tips on eating from Cool Running called “The Runner’s Diet”.
19. Hydration: It used to be all water and Gatorade for me, but now as I get older I don’t want the same amount of calories.  I opt for the lower calorie alternatives like electrolyte powder mixes (see post: “Water log: Hydration and road recovery options for runners”).
20. Eating after Running: The window for eating after running is small, but important.  See post “Refuel ‘Right’ after a Run”

Gear Tips:

21. Running Clothes/Bra: I like my running clothes sporty–not funky, but this is obviously personal preference.  A good running bra will go a long way…avoid cotton at all cost.  I have learned that running skirts are the most polarizing of all apparel items.  However, if you love wearing a skirt, check out the Skirtchaser Race Series…looks like fun!
22. Running Shoes/Socks: Running shoes are so personal the only way to really find a pair is to go to a running store and keep trying them on until you find one that feels comfortable.  There are tons of shoe guides for different types of feet that are helpful in narrowing it all down.  Learning about pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key.  Runner’s World has a good article along with videos on pronation here. I have changed my shoe once.  I alternate pairs of three for marathon training (it used to be two but with my foot issues, it’s now three).   Here’s Runner’s World’s “Spring 2009 Running Shoe Guide”.  The Asics Gel Kayano 15′s are the “Editor’s Choice” winners and also the shoes I use.  A few other quick tips:

• Measure your feet: As you age, your foot size may gradually change.  Make sure salesperson measures your foot while you are standing up
• Shop later in day: As the day goes on, you feet get slightly larger.
• Orthotics & socks: Wear socks you use and bring orthotics to store when trying out shoes.  Find “dry-wick” type of socks instead of cotton.
• Check wear: Most shoes give you between 300 – 500 miles of running.  Keep track of the miles (see #23- Running Log).  Replacing shoes can avoid unnecessary injuries.  Check for wear on soles and inside the shoe as well.
• Local running store: Find a good store that specializes in running shoes.   Bring in your old shoes when looking for new ones.  A good running shoe specialist should be able to look at old shoe and note the wear/fit when choosing a proper new shoe.   As about return policy, many stores will let you run in the shoes and return them if they cause problems.   Once you’ve found the shoes that work for you, you may be able to find the shoes again on-line at places like Runners Warehouse (a bold pace readers get 15% off), Overstock, or Holabird Sports.
• Break in the shoe: Don’t wear a new shoe to a marathon, be sure you have had time to break it in.  However, when buying a new shoe, it should feel good when you are trying it on.
• Thumb-width: Have a thumb width between the end of your longest toe and the end of the shoe.  I wear a 1/2 size bigger to make sure I have room in the toe box.
• Get medical advice: If you have a persistent problem with your feet, get the advice of a medical professional.   Believe me, waiting for a foot to heal can be agonizing.  Don’t make it take any longer by waiting to get help.

Here’s a great video from Howcast that covers many of these tips: “How to Choose a Running Shoe”

23. Orthotics: I overpronate and could not live without these.  If  you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I’d recommend seeing a sports doc to consider orthotics as your new sole-mates:)
24. Running Log: Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite routes/runs, etc.
25. Running Watch/GPS: At heart, I am more of a zen runner (would rather not wear a watch or calculate each mile’s pace…just run), but the NYC marathon last year changed that for me.  I went out too fast and had a hard time at the end.  I now wear one again.  There are great watches and GPS devices (see article from NY Times) that make it easy to calculate pace/time/distance.   Another option in a marathon is to make use of “pacers” at a race…here’s Clif Bar’s Marathon Pace Team info.
26. Running Bag: See “What’s in your Running Bag?  10 Essential Items for Taking your Run on the Road”
27. Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free.  Apply anywhere that rubs…feet, nipples, etc.  For more on Asics, see “The End of Run Chaffing?”
28. ipods: The must have for runners (even if you need to borrow from your child).   I understand why a lot of runners do not like to use during races , but if you love music, this can be a great way to relax and keep going (ipods are now allowed at some races, see post “Music to my ears”).  Be sure to choose songs that work w/ your pace/BPM. Want to get a weekly “running song of the week”? Follow @boldpacemusic on Twitter.
29. Reading about Running: There are so many fabulous books out there on running that are fun to read.  They can motivate and excite  you.  We have a few posted on our Amazon Store.

Racing Tips:

30. Finding a Race: Marathon guide or Racevine can help you find a marathons and other shorter races.  These sites not only list races, they rate them.
31. Racing for a Charity: Millions of dollars a year are raised by runners for charity.  It can make the race more meaningful if you have someone in mind as you run the miles.  Supporting a good cause can also be a way into a sold-out race.
32. Women only Races: More magazine’s Marathon/Half-Marathon (they have the best expo), Zooma Women’s Race Series, Nike Women’s Marathon and See Jane Run are just a few of the women only races out there.  They are fun, lively and a bit more polite then the co-ed races:)
33. Pace your Race: It is helpful to know your race goal and have the mile split times easily accessible.  PaceTat is a durable, lightweight (actually weightless), and unobtrusive way to keep track of your pace while racing.  These are simple transfers that you apply before you race and shows your mile split goals in clear large font.  Brilliant idea, and only $2.00 – $2.99 per transfer.  Or go the simple and FREE route w/ this tool from Clif Bar.
34. Speed at 40/Beating your PR: There have been numerous articles about how women are older women are getting faster and staying there (see ABC News article on Yale University Study).  As we gain experience, we become more efficient runners.  We know to run the tangents, prepare properly, and read tips like many we have listed here.  We also have more time to train as our children get older.
35. Qualifying for Boston/The Boston Times: Boston is a great, tough race.  It is an honor to run it.  This is not one to be missed if you qualify.   See some of our posts about the Boston Marathon.  Check out the  Boston Marathon Qualifying Times.
36. The Race Day Survival Kit: You don’t want any last minute surprises on race day.  Having a race day kit can help you to know you are prepared and keep you focused on the race.  Assuming you already are wearing your clothes, shoes, have your watch, etc…there are still some items you need.   There are two options… you can use a “check-in bag” where you have to wait in-line to get a claim ticket or use a “disposable bag” that has just the essentials and can be tossed.  Here are checklists for both:

Check-in Bag:

____Extra Clothes: Nice to have a spare top, shorts, and socks to change into after the race.
____Sunglasses and sunscreen: If it’s a hot and sunny day, you’ll be glad you have these.
____Towel: There may be a shower at the end of the race, but even if not, nice to have to towel off.
____Phone: To contact friends after race
____Money: For any emergency needs
____Pre-race food and fluids
____Post-race food and fluids
____Race Number (if already have) & safety pins: Bring a few extra and you’ll make lots of friends:)
____Race Chip (if already have)
____Course map/Race instructions
____Band-aids/Athletic Tape/First aid
____BodyGlide/Vaseline/Chafe Free
____Deodorant
____Large garbage bag: Helpful if windy or raining before the race or just to sit on.
____Wipes: useful for nasty porta-potty
____Magazine: Nice to catch up on Vanity Fair while waiting in line for race to start:)
____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

Disposable Bag:

____Pre-race food and fluids
____Wipes: useful for nasty porta-potty
____Throwaway old clothes: Sweatshirt or long-sleeve shirt.  Most races donate discarded clothes to charity.
____Race Number (if already have) & safety pins: Bring a few extra and you’ll make lots of friends:)
____Race Chip (if already have)
____Magazine: Nice to catch up on Vanity Fair while waiting in line for start:)   Put in garbage before start.
____Large garbage bag: Helpful if windy or raining before the race or just to sit on.
____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

The Running Psyche Tips:

37. Making time for yourself: Running =  sanity.  Alone or with friends it has fantastic therapeutic results that last all day.  I find doing it early in the morning is best as I know I’ll get my run in and “life stuff” during the day will not get in the way.
38. The Running Group: One of my LDFs and I always joke how we are going to write a book about the nuances of our running group.  Finding friends to share running with is a wonderful thing and helps you to stay motivated and enjoy the company along with the run.
39. Running Websites/Blogs: There is so much on the web now that you can tap into for running advice, training, support…see our blogroll.  It’s a great time to be a runner.  If you’re not getting automatic e-mail updates from a bold pace, don’t miss out!  Or if you prefer, get our RSS feed.
40. Going beyond your limits: I have to add this because it is the reason I give my son every time he asks why I run…”running for me is about going beyond the limits I have of myself in my mind”.  He’s very logical and always answers…”limits are definitive–you can’t go beyond them”…I keep trying to prove him wrong.

Perhaps it is the fresh air or the hours of laboring over one subject with LDFs but from running has come some profound realizations.  My LDF Heidi and I have decided that everything our children need to know about life we can relate to running.  A life manual in the making perhaps?  There is always “One for the THE Book…” decided on a run.

Have more women’s running tips?…please comment and share!

It’s Hot!  All I can think about on my runs (and immediately after) is how thirsty I am.  The ecstasy of a really cold Gatorade after a long run is not lost on me…one of those little things in life that can aid in bringing on a true endorphin high.  But after seeing FOOD,INC coupled with my recent quest to trim the fat, I have been looking elsewhere.  I just discovered a new hydration tablet (at the REI store) that does not have sugar (or high fructose corn syrup–like Gatorade and G2).  The Nuun goji berry/green tea tablet contains electrolytes and vitamins to beat the heat.  I added it to my water bottle and drank it throughout my workout.  I really like the light flavor.  It has no carbs but can be used on the long runs along with your carb gels.  Each package contains 16 tablets for $7.95 so it’s less than $.50 cents a pop for each one.

I also picked up a packet of Pink Grapefruit Luna Electrolyte Splash powder mix and added it to a water bottle before a 13 miler.  Another really light and refreshing taste.  It does have carbs and electrolytes but boasts a natural/organic ingredient list.  My running mate who has a sensitive GI actually was able to stomach it on the run.  The ingredients in Gatorade can do a number on a marginalized bowel.   I promised to pick up more packets next time to share.
After my run, I threw a Luna Dark Chocolate Recovery Smoothie mix in the blender with ice, skim milk and some left over coffee.  It went down easily.  I am hardly ever hungry after the long ones and have to force-feed myself protein for recovery, so this tasted good.  Some of the recovery drinks I have had taste like cardboard or have so much sugar to mask the taste.  These mixes are made for women with their needs in mind…I love that!