Running & Marathons
- Bad Weather Running
- Pedestrians, Cell Phones, & IPods
- My Worst Running Shoes Ever
- Safety, Pedestrians, & Darkness
- Walking and Longevity
- Walking, Running, and Your Brain
- Half Marathon Recovery
- Do You Guys Really Run 26 Miles?
- New Marathon World Record
- World Record Marathons
Posted by
Paul A. Heckert
Paul A. Heckert
As winter approaches, runners must choose between running outdoors in bad weather or running indoors.
One cold winter day over thirty years ago I tried running around the indoor track at a local YMCA. I thought it might be preferable to running outside in the cold. After about 5 miles at 10 laps to the mile, I decided that I hated indoor tracks. I would rather run outdoors in even the worst weather than run endless laps around an indoor track. I vowed to never run indoors again. I haven't.
No matter what the weather is, I always run outdoors. I have run in southwestern deserts with the hot sun beating down on me and vultures circling overhead thinking that dinner would soon be ready. At the other extreme, I have run in Nebraska blizzards with bone chilling winds penetrating what should have been enough clothing layers. Being too dark to see where I am putting my feet, deep snow, slippery ice, extremely humid heat, rain, and hail are all preferable to endless indoor laps. But outdoor running also offers many rewards.
Nature has treated me to rainbows and gentle waves caressing my feet during early morning runs on a beach. A beautiful mountain vista awaits after climbing a steep trail. Trails in the Grand Canyon, Bryce Canyon, and other national parks offer unparalleled scenery. Running in a cool gentle summer rain is its own reward as is making the first tracks in a fresh snowfall.
Daily outdoor runs allow me to experience all that nature has to offer.
No matter what the weather is, I always run outdoors. I have run in southwestern deserts with the hot sun beating down on me and vultures circling overhead thinking that dinner would soon be ready. At the other extreme, I have run in Nebraska blizzards with bone chilling winds penetrating what should have been enough clothing layers. Being too dark to see where I am putting my feet, deep snow, slippery ice, extremely humid heat, rain, and hail are all preferable to endless indoor laps. But outdoor running also offers many rewards.
Nature has treated me to rainbows and gentle waves caressing my feet during early morning runs on a beach. A beautiful mountain vista awaits after climbing a steep trail. Trails in the Grand Canyon, Bryce Canyon, and other national parks offer unparalleled scenery. Running in a cool gentle summer rain is its own reward as is making the first tracks in a fresh snowfall.
Daily outdoor runs allow me to experience all that nature has to offer.
Pedestrians, Cell Phones, & IPods
Posted by
Paul A. Heckert
Paul A. Heckert
To be safe, walkers and runners need to see and hear traffic without distractions caused by cell phones and iPods, especially in winter darkness.
I recently read a short news article about the dangers of walking while talking on a cell phone. We have heard about the possible dangers and distraction of trying to drive while talking on cell phone. This article was the first I had read about possible dangers of using cell phones when walking. Apparently pedestrians are just as likely to be distracted by cell phones as drivers. While distracted they can do dangerous things like walk into traffic. If a car and a pedestrian collide, it's not hard to figure out who gets hurt more.
In a half marathon I ran about a month ago, the race organizers outlawed the use of iPods during the race. It is a safety issue. They wanted runners to be able to hear as well as see traffic, and therefore reduce the chance of a runner being hit by a car in the race.
I have never had any desire for either of these devices while walking or running. I prefer to simply enjoy the outdoors without electronic distractions. I had never thought of the safety issue, but it makes sense.
In the winter months more people walk or run in the darkness. For safety if you walk or run after dark, do what you can to increase your visibility. For added safety, make sure that you don't decrease your ability to hear traffic. Also make sure that you are not distracted. Pay attention to what you are doing. Leave your cell phone and iPod at home when you walk or run after dark or near traffic.
In a half marathon I ran about a month ago, the race organizers outlawed the use of iPods during the race. It is a safety issue. They wanted runners to be able to hear as well as see traffic, and therefore reduce the chance of a runner being hit by a car in the race.
I have never had any desire for either of these devices while walking or running. I prefer to simply enjoy the outdoors without electronic distractions. I had never thought of the safety issue, but it makes sense.
In the winter months more people walk or run in the darkness. For safety if you walk or run after dark, do what you can to increase your visibility. For added safety, make sure that you don't decrease your ability to hear traffic. Also make sure that you are not distracted. Pay attention to what you are doing. Leave your cell phone and iPod at home when you walk or run after dark or near traffic.
Posted by
Paul A. Heckert
Paul A. Heckert
Running shoes are very individual. What is a good shoe for one runner may be a disaster for another.
Runner's World magazine used to have an annual shoe issue. They rated running shoes and selected their choice for best. Once, wanting the best running shoes, I eagerly bought their top rated shoe.
After getting the shoes, I went running. I got a blister. Well, new shoes can cause blisters, but they'll be ok when they're broken in. It didn't work out that way. I continued to get regular blisters with these shoes. I tried everything: socks, no socks, Vaseline on my feet, moleskin, etc.
Finally realizing that these were not the right shoes for my feet, I demoted them from running shoes to casual wear. I walked to work in them. It was only a couple of miles, but my foot still got another blister. In disgust, I left the top rated running shoes in the trash at work and walked home barefoot. A couple miles barefoot on city streets was less painful than yet another blister.
I learned an important lesson about running shoes. They are very individual. We all have different feet, so we need different shoes. What Runner's World and many runners thought was the best running shoe on the market was a disaster for me. I never bought that brand of running shoe again because they didn't work for me. But I didn't reveal the brand because they may be the best shoes for you.
When buying running shoes, listen to your feet. What feels good for you? Don't buy a pair because everyone else likes them. Buy what works for you.
After getting the shoes, I went running. I got a blister. Well, new shoes can cause blisters, but they'll be ok when they're broken in. It didn't work out that way. I continued to get regular blisters with these shoes. I tried everything: socks, no socks, Vaseline on my feet, moleskin, etc.
Finally realizing that these were not the right shoes for my feet, I demoted them from running shoes to casual wear. I walked to work in them. It was only a couple of miles, but my foot still got another blister. In disgust, I left the top rated running shoes in the trash at work and walked home barefoot. A couple miles barefoot on city streets was less painful than yet another blister.
I learned an important lesson about running shoes. They are very individual. We all have different feet, so we need different shoes. What Runner's World and many runners thought was the best running shoe on the market was a disaster for me. I never bought that brand of running shoe again because they didn't work for me. But I didn't reveal the brand because they may be the best shoes for you.
When buying running shoes, listen to your feet. What feels good for you? Don't buy a pair because everyone else likes them. Buy what works for you.
Safety, Pedestrians, & Darkness
Posted by
Paul A. Heckert
Paul A. Heckert
Studies show that accident risk to early evening pedestrians increases when it gets dark earlier. Walkers, runners, & cyclists can wear a reflective safety vest.
In the US, daylight savings time ends this weekend. The day length doesn't change, but Americans reset clocks so that it gets light in the morning and dark in the evening an hour earlier.
I read a news story about a study showing this change leads to a dramatic, 168%, increase in pedestrian deaths during the evening hours, around 6PM. Drivers and pedestrians are not yet used to the early darkness, increasing the number of vehicle pedestrian accidents.
Work schedules force many people to exercise in these evening hours. If you walk, run, or bicycle in the evening after work, don't give up your exercise. After all inactivity also has health risks. Just be aware of the risk of walking, running, or bicycling in this evening darkness.
Make an extra effort to both see and be seen. If you walk after dinner with your children, make sure that they are extra careful about traffic. Carry a flashlight, or wear one of those lights that straps onto your forehead. If bicycling, make sure your bike is equipped with lights and reflectors.
Wear light colored clothing which is more easily visible than dark clothing. Better yet, wear a reflective safety vest. A reflective vest similar to those worn by highway workers will allow you to be seen by motorists. If you want something more fashionable, there are many active wear jackets, pants, and hats made of highly reflective fabrics. This clothing will both help you keep warm as the weather cools and allow drivers to see you when you are exercising after dark. You'll look good too!
Continue exercising but make sure drivers can see you. If you are driving, be extra careful to watch for bicycles and pedestrians.
I read a news story about a study showing this change leads to a dramatic, 168%, increase in pedestrian deaths during the evening hours, around 6PM. Drivers and pedestrians are not yet used to the early darkness, increasing the number of vehicle pedestrian accidents.
Work schedules force many people to exercise in these evening hours. If you walk, run, or bicycle in the evening after work, don't give up your exercise. After all inactivity also has health risks. Just be aware of the risk of walking, running, or bicycling in this evening darkness.
Make an extra effort to both see and be seen. If you walk after dinner with your children, make sure that they are extra careful about traffic. Carry a flashlight, or wear one of those lights that straps onto your forehead. If bicycling, make sure your bike is equipped with lights and reflectors.
Wear light colored clothing which is more easily visible than dark clothing. Better yet, wear a reflective safety vest. A reflective vest similar to those worn by highway workers will allow you to be seen by motorists. If you want something more fashionable, there are many active wear jackets, pants, and hats made of highly reflective fabrics. This clothing will both help you keep warm as the weather cools and allow drivers to see you when you are exercising after dark. You'll look good too!
Continue exercising but make sure drivers can see you. If you are driving, be extra careful to watch for bicycles and pedestrians.
Posted by
Paul A. Heckert
Paul A. Heckert
Regular walking and other aerobic exercise can not guarantee a longer lifespan, but it improves the chances.
Mr. Montgomery told me that he came into this world when his daddy came home from the Civil War, married his hometown sweetheart, and started a family. I knew him when he was in his nineties and I was a teenager. He was the old man up the street.
He used to take daily walks. Even as a nonagenarian he said that he tried to walk a mile a day. He wasn't quite as fast the young folks in the neighborhood, but he kept walking. I don't remember how old he was when he died, but he was probably in his upper nineties.
One example does of course not prove anything, and most of us can think of examples of people who had all the wrong habits and still managed to live to similar old ages. His daily walks however probably contributed to his longevity.
Regular aerobic exercise along with other contributing factors such as good diet, genetics, and so forth will improve one's chances of a long lifespan. Regular walking or other exercise will not however guarantee a long life, just as bad health habits will not guarantee a short life. The best we can do is improve the odds.
Mr. Montgomery's regular walks were not the only factor contributing to his long life, but they improved the odds for him enough that he lasted nearly a century.
He used to take daily walks. Even as a nonagenarian he said that he tried to walk a mile a day. He wasn't quite as fast the young folks in the neighborhood, but he kept walking. I don't remember how old he was when he died, but he was probably in his upper nineties.
One example does of course not prove anything, and most of us can think of examples of people who had all the wrong habits and still managed to live to similar old ages. His daily walks however probably contributed to his longevity.
Regular aerobic exercise along with other contributing factors such as good diet, genetics, and so forth will improve one's chances of a long lifespan. Regular walking or other exercise will not however guarantee a long life, just as bad health habits will not guarantee a short life. The best we can do is improve the odds.
Mr. Montgomery's regular walks were not the only factor contributing to his long life, but they improved the odds for him enough that he lasted nearly a century.
Walking, Running, and Your Brain
Posted by
Paul A. Heckert
Paul A. Heckert
A growing body of research in the past decade shows that walking, running, and other aerobic exercise helps the brain much more than previously thought.
Most people, myself included, who walk, run, bicycle, swim, or do other aerobic exercise started because of the benefits to our physical health. These benefits are pretty well documented and include such things as weight loss and cardiovascular fitness.
A few days ago I read a newspaper article about the effects of these exercises on our brains. I hadn't realized how important exercise is for our brains. This research is newer and less well known, but forget the dumb jock image. Apparently aerobic exercise makes us smarter.
Studies show that older previously sedentary adults who start walking a three days a week can improve their brains by slowing the decline in brain function that normally occurs with aging. Other studies also show that achool children who get regular exercise do better in school. Let's not cut PE in an attempt to improve kids' academic performance.
Up to about a decade ago most neuroscientists thought that the brain did not grow once it was fully developed. Newer research now shows that aerobic exercise can stimulate brain growth. It doesn't take much. Just start walking.
The ancient Roman poet, Juvenal, said "mens sana in corpore sano" (healthy mind in a healthy body) nearly two thousand years ago. Modern science has finally proven him right.
A few days ago I read a newspaper article about the effects of these exercises on our brains. I hadn't realized how important exercise is for our brains. This research is newer and less well known, but forget the dumb jock image. Apparently aerobic exercise makes us smarter.
Studies show that older previously sedentary adults who start walking a three days a week can improve their brains by slowing the decline in brain function that normally occurs with aging. Other studies also show that achool children who get regular exercise do better in school. Let's not cut PE in an attempt to improve kids' academic performance.
Up to about a decade ago most neuroscientists thought that the brain did not grow once it was fully developed. Newer research now shows that aerobic exercise can stimulate brain growth. It doesn't take much. Just start walking.
The ancient Roman poet, Juvenal, said "mens sana in corpore sano" (healthy mind in a healthy body) nearly two thousand years ago. Modern science has finally proven him right.
Posted by
Paul A. Heckert
Paul A. Heckert
Listening to your body is a good way to know when you are recovered from a hard race.
I ran a half marathon last weekend. It was in Bethel, NC in a scenic valley below Cold Mountain. Yes that Cold Mountain! The places in the book/movie are real places. I wasn't quite as bad off as a wounded soldier walking home from the Civil War, but I was hurting a little after the race.
I am now in the recovery phase. I try to move sore muscles to work out the stiffness, so I did some walking the evening after the race. I usually run a very slow easy mile or so the day after a race. I started an easy recovery run the day after this race. I ran to the end of the driveway, and my legs protested loudly enough that I decided to walk instead. I waited until two days after the race for my first slow easy run.
One rule of thumb is to take an easy day for every mile of the race. However another good rule to follow is listen to your body. Simply take it easy until you feel like running longer and harder again. When you feel like a long run again, it is your body's way of saying it has had sufficient recovery time. When you still don't feel like anything but short easy runs, your body is telling you that it needs more recovery time.
Learn to listen to your body. It's a good way to recover from races or other hard runs. It is also a good way to train and prevent training injuries.
I am now in the recovery phase. I try to move sore muscles to work out the stiffness, so I did some walking the evening after the race. I usually run a very slow easy mile or so the day after a race. I started an easy recovery run the day after this race. I ran to the end of the driveway, and my legs protested loudly enough that I decided to walk instead. I waited until two days after the race for my first slow easy run.
One rule of thumb is to take an easy day for every mile of the race. However another good rule to follow is listen to your body. Simply take it easy until you feel like running longer and harder again. When you feel like a long run again, it is your body's way of saying it has had sufficient recovery time. When you still don't feel like anything but short easy runs, your body is telling you that it needs more recovery time.
Learn to listen to your body. It's a good way to recover from races or other hard runs. It is also a good way to train and prevent training injuries.
Do You Guys Really Run 26 Miles?
Posted by
Paul A. Heckert
Paul A. Heckert
Near the end of my first marathon skeptical spectators helped me to keep going.
23 miles into my first marathon, I was seriously bonked! Starting way too fast, I hit the wall at 20 miles and was trying to survive.
Everyone was passing me. Even that guy with white hair and wrinkled skin zipped by. What was left of my addled brain protested that I shouldn't let such an old geezer pass me. I told my legs to pick up the pace a bit, but they refused to cooperate. They had nothing left.
I looked and felt my worst. Every muscle in my body hurt. My stomach was nauseous. I was drenched in sweat and caked with salt. My chafed nipples produced blood stains on my shirt.
An incredulous looking couple was trying to make sense of this spectacle of exhausted runners. Each passing runner could answer one question. By the time I passed, they had learned they were witnessing a marathon. They couldn't quite believe anyone would voluntarily undertake the impossible task of running 26 miles.
My question: "Do you guys really run 26 miles?"
Well I had not actually completed 26 miles, and I was having very serious doubts about whether I would. I was not even sure I could take 26 more steps let alone finish 26 miles.
Don't let them know that. Doing my best to remove all doubt from my voice and not having enough energy for more than a monosyllabic answer, I proudly proclaimed "Yes".
Motivated by their disbelief, I kept plodding to complete my impossible task - one small painful step at a time. I finally crossed the finish line, feeling nearly as bad as Pheidippides did after his famous run from the Plains of Marathon a couple millennia ago.
Did I really run 26 miles? You bet I did!
When's the next race?
Everyone was passing me. Even that guy with white hair and wrinkled skin zipped by. What was left of my addled brain protested that I shouldn't let such an old geezer pass me. I told my legs to pick up the pace a bit, but they refused to cooperate. They had nothing left.
I looked and felt my worst. Every muscle in my body hurt. My stomach was nauseous. I was drenched in sweat and caked with salt. My chafed nipples produced blood stains on my shirt.
An incredulous looking couple was trying to make sense of this spectacle of exhausted runners. Each passing runner could answer one question. By the time I passed, they had learned they were witnessing a marathon. They couldn't quite believe anyone would voluntarily undertake the impossible task of running 26 miles.
My question: "Do you guys really run 26 miles?"
Well I had not actually completed 26 miles, and I was having very serious doubts about whether I would. I was not even sure I could take 26 more steps let alone finish 26 miles.
Don't let them know that. Doing my best to remove all doubt from my voice and not having enough energy for more than a monosyllabic answer, I proudly proclaimed "Yes".
Motivated by their disbelief, I kept plodding to complete my impossible task - one small painful step at a time. I finally crossed the finish line, feeling nearly as bad as Pheidippides did after his famous run from the Plains of Marathon a couple millennia ago.
Did I really run 26 miles? You bet I did!
When's the next race?
Posted by
Paul A. Heckert
Paul A. Heckert
This morning at the Berlin marathon, Ethiopian runner, Haile Gebrselassie, set a new world record in the marathon.
Well my last blog about Tergat's world record in the marathon is suddenly obsolete. This morning Haile Gebrselassie, age 34, ran the Berlin marathon in 2:04:26, which is 29 seconds faster that Tergat's old world record.
Within 10 minutes Tergat called from Kenya to congratulate Gebrselassie. Gebrselassie apologized to his friend for taking away his world record.
Gebrselassie has held 2 dozen world records for distances ranging from 3000 meters to the marathon. He has also won 2 Olympic gold medals.
The Berlin course is quite fast. This is the third men's world record set on the course and there have been two women's world records set on the course. The course is very flat with only about 30 meters of vertical climb. The weather was also nearly ideal this morning. The sky was overcast with temperatures in the upper 50s (F) (mid teens C).
This morning's race was a considerable improvement over Gebrselassie's first marathon. At age 15 he ran the Addis Abba marathon in 2 hours and 48 minutes wearing plastic soled street shoes.
Gebrselassie can now afford all the shoes he wants. Between a personal appearance fee, the winner's purse, and a bonus for setting the world record he will go home 350,000 Euros (almost a half million US dollars) richer. Ignoring the countless hours of training over the last 20 years, that's almost a quarter million dollars an hour. Not bad.
So all I need to do is drop about two and a half hours from my marathon time and I can retire. Until then, like most other runners who have no chance of setting a world record, I'll just aim for an occasional personal record.
Within 10 minutes Tergat called from Kenya to congratulate Gebrselassie. Gebrselassie apologized to his friend for taking away his world record.
Gebrselassie has held 2 dozen world records for distances ranging from 3000 meters to the marathon. He has also won 2 Olympic gold medals.
The Berlin course is quite fast. This is the third men's world record set on the course and there have been two women's world records set on the course. The course is very flat with only about 30 meters of vertical climb. The weather was also nearly ideal this morning. The sky was overcast with temperatures in the upper 50s (F) (mid teens C).
This morning's race was a considerable improvement over Gebrselassie's first marathon. At age 15 he ran the Addis Abba marathon in 2 hours and 48 minutes wearing plastic soled street shoes.
Gebrselassie can now afford all the shoes he wants. Between a personal appearance fee, the winner's purse, and a bonus for setting the world record he will go home 350,000 Euros (almost a half million US dollars) richer. Ignoring the countless hours of training over the last 20 years, that's almost a quarter million dollars an hour. Not bad.
So all I need to do is drop about two and a half hours from my marathon time and I can retire. Until then, like most other runners who have no chance of setting a world record, I'll just aim for an occasional personal record.
Posted by
Paul A. Heckert
Paul A. Heckert
On September 28, 2003 Paul Tergat and Fauja Singh both ran world record marathons.
Let's remember the fourth anniversary of the day two world records were set in the marathon.
On September 28, 2003 Paul Tergat ran the Berlin marathon in a world record time of 2:04:55. This time works out to an average pace of 4:46 minutes per mile for the 26.2 mile distance. He was 34 years old at the time.
On the same day Fauja Singh ran the Toronto marathon in 5:40, for an average pace of almost 13 minutes per mile. Singh's marathon does not sound nearly as impressive until one also learns that Singh was 92 years old. Singh set a marathon world record for the 90 and over age group.
Let's also not forget Sammy Korir who also ran the Berlin marathon that day. He finished just 1 second behind Tergat in what would have been a world record time had Tergat not just broken the record. Korir turned in a world record performance without the distinction of having a world record.
I'm not sure which record is more impressive. The world record in the marathon, or anything else, is certainly impressive. I can't even run one mile at that pace, let alone 26 in a row. On the other hand just completing a marathon, in any time, is an impressive achievement for a 92 year old.
I can't help wondering what Singh could have done had he run seriously in his youth and what Tergat will be doing in his 90s.
In 2009, just 2 years away, Singh will be 98. He hopes to set another record, by being the oldest person to complete a marathon. I wish him luck.
Anyone care to try for 100?
On September 28, 2003 Paul Tergat ran the Berlin marathon in a world record time of 2:04:55. This time works out to an average pace of 4:46 minutes per mile for the 26.2 mile distance. He was 34 years old at the time.
On the same day Fauja Singh ran the Toronto marathon in 5:40, for an average pace of almost 13 minutes per mile. Singh's marathon does not sound nearly as impressive until one also learns that Singh was 92 years old. Singh set a marathon world record for the 90 and over age group.
Let's also not forget Sammy Korir who also ran the Berlin marathon that day. He finished just 1 second behind Tergat in what would have been a world record time had Tergat not just broken the record. Korir turned in a world record performance without the distinction of having a world record.
I'm not sure which record is more impressive. The world record in the marathon, or anything else, is certainly impressive. I can't even run one mile at that pace, let alone 26 in a row. On the other hand just completing a marathon, in any time, is an impressive achievement for a 92 year old.
I can't help wondering what Singh could have done had he run seriously in his youth and what Tergat will be doing in his 90s.
In 2009, just 2 years away, Singh will be 98. He hopes to set another record, by being the oldest person to complete a marathon. I wish him luck.
Anyone care to try for 100?
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