Ask the Expert

Tips to Make Race Day Morning Easier

Tue, 11 May 2010 14:33:00 GMT

Here are a few things that you can do to make your race day morning run a little more smoothly:

Within 24 hours of the start, check the weather forecast so you know what clothing to wear (for both your warm-up and the race). Next, get your directions to the race site, and plan for plenty of extra time to pick up your packet, do your warm-up, and make your way to the starting line without the added pressure of running behind (no pun intended!). Then, lay out all of the clothes and other items (wallet, keys, energy bar, etc.) that you will be taking with you on race morning so they are easy to grab.

I put all of the clothes that I am wearing to the race on my dresser and everything else that I may need in a bag by the door. That way I can grab the bag and not worry about packing everything when I am half asleep.

Once you get to the race site, find the packet pick-up site and get your packet right away (take a photo ID just in case they need to make sure you are who you say you are). Then, before your warm-up, pin your bib (the thing with your number on it) to the shirt you will be racing in, and put your timing device (chip or D-tag) on the shoe in which you will be racing. Now you can go for your warm-up, come back to your car or base camp and do any last minute preparation for the race.

Start smooth, finish strong, and have a blast!

What Motivates You?

Mon, 10 May 2010 16:10:00 GMT

One of the biggest things to overcome in distance running resides in the space between your ears. Running is a mental activity just as much as it is the physical act of putting one foot in front of the other.

I have addressed what you can think about while you run, but what about when you just don't want to get out the door, or you want to quit in the middle of your run? My wife often tells me how much she wants to run on a scale of 1-10 right before she heads out the door, and sometimes her motivation is around a 2. I feel this way sometimes, also, especially in the morning, and that is just to get the run started. There are numerous other things that can come up in the middle of the run that can curtail your well-intentioned plan.

Sometimes there is a physical reason: injury, upset stomach, sore legs, etc. All of those should be handled delicately, and it could be that cutting a run short is the best option for you that day. Running through a legitimate injury is not a good idea - it will probably make things worse and keep you away from running even longer. BUT sometimes you psych yourself out when you really can do the workout that you think is going to be really difficult, or you can get out of bed and do your 4-miler before work.

What helps me the most is looking at my goals and telling myself that, in order to accomplish those goals, I need to stick to my training plan.

For me, the factor that really drives this home is the reason for which I run: I run because I believe God has given me a gift: the ability to run well. I am responsible for using that gift for God's glory. If I fail to put in the work, I feel like I am failing to live up to that responsibility. That motivates me tremendously.

What about your goals? What helps motivate you? Is there something that would help you become more motivated? Looking at the big picture is the best way to handle the mental block that may cause you to slack on your training plan.

God bless,

Chad

How Does All of This Affect My Weight?

Mon, 03 May 2010 17:27:00 GMT

Be careful, because what I have said so far about nutrition may make you think that you can eat more than usual.

Really, it is just a smarter way to eat to fuel your body, but should not affect your total calorie intake much. If you are content with your weight, you should eat between 100 and 150 calories more for every mile that you run on top of what you normally would eat to maintain weight without those miles. If you want to lose weight, know that you lose about 1 pound for every 3,500 calories you save (from diet or exercise). If you want to lose 1 pound per week, and you maintain your pre-running diet, you need to run about 25-30 miles per week.

Running is great for helping maintain weight loss, but running itself doesn't make the pounds come off - because you will be hungrier when you are burning more energy. You may have heard on the news recently that studies have shown that exercise is great for maintaining weight: women who exercise regularly are more likely not to put on "aging pounds," but...it is not a guarantee for weight loss. Diet has to be involved as well. The best thing to do if you want to lose weight is to follow the guidelines for running and eating that I discussed before.

If you cut out empty calories in your diet from sugar and saturated fats (especially sugary drinks and candy, and saturated fats like margarine and fried food), your energy level will remain high and you might achieve a net calorie deficit....and that is what weight loss is all about. These are just some tips on nutrition that you can take for what they are worth. I know that I still indulge in some sugary and fattening foods. I mean, Katie is an amazing cook, and it would be a shame to pass up her raspberry pie, banana bread, chocolate cake, cinnamon scones, or anything else she whips up - but I also make sure that I have a good balance and don't over-indulge too much. So, eat sensibly, get the fuel your body needs, understand nutrition and the principles of weight loss, and you will feel better and more energized and ready to run.

God has blessed us with bodies that are able to do amazing things, so lets take care of them with a healthy diet and exercise!

Coordinating Eating & Running

Wed, 28 Apr 2010 15:27:00 GMT

Every person is different and can handle food differently, but in case you have had some nutritional or intestinal difficulty with running in the past, or are worried that you might, I have learned some things that increase my chances for a strong, comfortable run.

If you are a morning runner, you have it best - at least as far as food goes. Have a banana, half of a bagel, or half of an energy bar and a small glass of water or orange juice 10-15 minutes before you run and you should be good. Then come back and have a full meal within two hours after your run. Make sure to get some protein in the post-run meal - it makes for happy muscles.

If you run at other times of the day, be careful how much you are eating throughout the day. If you are going to have a big meal of 600 calories or more for breakfast or lunch, make sure that you give your body plenty of time (at least 4 hours) to digest. Otherwise, make sure you have 1 hour to digest for every 150 calories you consume (e.g. 2 hours if you eat a 300 calorie bagel or bowl of oatmeal). Try to leave the more inflammatory foods (the usual culprits like spicy food, but also the high fiber stuff) until after you run. If you are going to have a big meal, try to leave it until after you run, also.

The other side can be even worse. If you don't get enough energy, your run will suffer also. You have to fuel your run with good food, which I will discuss in my next entry. All of this goes with planning out the time of day that you run, as discussed in a previous entry. Don't just plan when you run, but plan what you eat before you run, and your body will thank you later.

Running Nutrition

Mon, 26 Apr 2010 16:48:00 GMT

What kind of foods are the best sources of energy for a runner that also allows you to run with the least food-related discomfort?

This is my own carefully-phrased question because my biggest problem is not the energy portion, it is the running comfortably portion.

My next couple entries are going to be about nutrition from a runner's perspective. I am not a nutritionist, but I do know a fair amount about what a runner should be putting into their body based on my own positive and negative experiences. What works for me might not work for you, but it will at least give you a frame of reference and something to think about.

Ever since I started running about 9 years ago, food and I have had a love/hate relationship. I love it going in, and the energy I receive from it, but I hate the way some foods can affect me in the middle of a run. I have learned that I have to avoid some very healthy foods, especially before a big workout or race, because my body does not handle them well. Foods like: apples, lettuce, broccoli, sweet potatoes, and anything high in fiber is on the *do not eat* list for me the day before a fast-paced workout or race. I still love to eat the foods that I listed, I just make sure that I do it in moderation and not before a race. This might be something to consider the day before the Run for Hungry Children. Fiber is good most of the time, but you might want to lay off the bowl full of raw broccoli on May 14 and have a light pasta meal instead!

Running Thoughts?

Tue, 23 Mar 2010 14:41:00 GMT

What do you think about while running? Should you think about your form or your breathing or your foot strike? At times those are good things to think about.

It is good to occasionally check your form, something that I will probably address in the future, but unlike many sports, distraction can be a good thing. Nowadays many people run with their iPod and they know very well the value of distraction (maybe too well). If you are an iPod runner and that works for you, great! Just be careful if you are running near busy roads because you can't hear vehicles very easily. Instead of viewing running as a chore that you have to suffer through, allow your run to be a getaway or alone time can make it so much better.

I like to think and pray when I run. Getting outside and witnessing the beauty of what God has created makes for a great environment for prayer. Praising God, confessing sin, giving thanks, praying for others and asking God for provision are all good things to pray about at any time, including while you run.

In addition to listening to music and praying while running,your run can also be a good time for thinking about anything. I like to think about papers and sermons that I am writing, future plans, upcoming races, how I can be a better husband to Katie, and the list goes on. The biggest thing is to occupy your mind with something that you enjoy doing rather than locking yourself into thinking about running all the time.

For me, I think about running quite often because that is one of my passions, but if it is something that you may not enjoy as much, it is perfectly fine to let your mind wander. Just don't let your legs wander too far from the path or you may not know where you are (believe me, I've done that too and being lost is no fun!).

Question of the Week (feel free to post your answer as a comment by clicking on the link below): What is your favorite distraction while running?

Surface Level

Thu, 04 Mar 2010 19:30:00 GMT

Now that the meltdown is occurring (with high’s in the mid to upper 40’s this week), it’s a good time to talk about the best running surfaces. The surface on which you run makes a big difference when talking injury prevention. The harder the surface, the worse it is for your legs (knees, bones, muscles, and all) and the greater the recovery time. The softer the surface, the more forgiving it is, and the better your body will feel.

So, in order from worst to first, I will discuss some of the surfaces on which you are likely to spend some time running.

Concrete – The worst! Hard and unforgiving, this is the surface of most city sidewalks and streets on which many of us are regulated to run occasionally, but especially when snow is covering everything else. When you can, avoid concrete like the plague in your training. Don’t worry about it on race day, it is actually faster than many of the other surfaces, just not good for the day in, day out grind.

Blacktop – Often the road type for many suburban side-streets and paths (there are a lot of blacktop roads and sidewalks here in Deerfield), these are good alternatives to concrete, but not a whole lot better. I often run on blacktop roads for tempo runs because they are fast, but I try not to do too much of my easy pace runs on them. One thing that I hate (selfishly) are blacktop paths! I know they are appreciated by bikers and walkers, but as a runner I wish they would stop at the dirt stage and never lay down the blacktop at all.

Mondo Track – Tracks are pretty easy on the knees while offering a lot of speed (even greater than concrete). When you need to hit the track for an interval session, you don’t have to worry about your body taking much of a toll due to the surface. The monotony of it's 400 meter size and the lack of scenery are the biggest limiting factors of the track.

Dirt trails and paths – These are a runner’s delight. Abundant in Forest Preserves and an occasional park, dirt trails are a great running surface with enough speed to get a good judge of pace if you need to, but also very kind to your body. My favorite trails to run on are in the Ryerson Woods forest preserve and the Des Plaines River Trail. If you are anywhere near the Des Plaines River, the trail stretches for dozens of miles, has mile markers (great for tempo runs and long runs), and there is some amazing scenery and wildlife to witness (squirrels of course, hawks, deer, fox, coyotes).

One time a coyote was on the trail that I was running towards. I was on a long run and had a ways to go so I didn’t want to turn around. As I ran towards it, the coyote ran away from me but stayed on the trail for a while before dashing off the trail and out of sight all on the river side of the trail. Then all of a sudden as I approached the spot where it disappeared, the coyote dashed across the path and into the woods. That gave me quite a scare! Don’t worry about that too much though. I have put hundreds of miles on that trail and had no bad experiences with the wildlife. Just don’t get too curious.

Grass – grass is an amazing surface to run on and is very kind to your body, even slightly better than the dirt trails. The only down sides are that it can be a bit slow and may have some holes and bumps that could cause a sprained ankle. If you are just running to put in the mileage and you have a long, flat, grassy stretch to run on, go for it! Oftentimes you will find nice grassy parts right beside a paved sidewalk or path, so step off the path and run on the grass…for your knees’ sake.

Did I just kill your favorite run? Sorry :(

Happy running!

God bless,
Chad

Keep A Log

Wed, 24 Feb 2010 20:16:00 GMT

In answer to a question that came up from the last post, what time do I run? It depends on the day and my class schedule, but I usually run once in the morning to start my day and once in the evening, preferably before dinner. Occasionally that balance gets thrown off, but I make sure to run twice a day except for my long run day, where I do more miles in one run than in my usual two-a-day. Now on to today’s entry:

Keep a Log!

Keeping a training log will help you chart the little improvements along the way and help you see how you are progressing towards your goal. It is good to chart the distance you covered, the time that it took, the weather, the course, and anything else that you think is notable. I prefer to keep a very basic log because otherwise I wouldn’t keep one at all.

The key is to have a running log and to keep it up to date (if my coach reads this, he will laugh because I have been really bad about keeping my log updated recently). What is really neat is being able to look back at years past and to see your progression. Since a healthy lifestyle is something I strongly promote, your log will be a huge motivator for you down the road long after the 2010 Run for Hungry Children has come and gone.

There are some good online running logs if you are interested in keeping your log digitally: flotrack has the one I currently use or athleticore also has a good one as well. Those sites make it easy to enter in much of the information that I mentioned you should include in your log, and you will never lose it or misplace it :)

Question o' the Week: What kind of cross training do you think is beneficial for improvement in distance running?

Schedule Your Running

Fri, 12 Feb 2010 14:03:00 GMT

We all know that if you want to accomplish something in life, you have to set goals to get there. Running is no different. Whether your goal is: to finish the Run for Hungry Children 5k, to run a fast time, or if this race is a step along a journey to run a longer race such as a half marathon or a marathon, setting goals gives you benchmarks to reach along the journey.

I am going to highlight two helpful tips that I have picked up since I started running that are essential to accomplishing running goals: have a plan and keep a log. Today I will cover the plan. Next time I will cover the log.

Have a plan – Decide at least two weeks in advance what your training schedule will look like. By training schedule I mean: what days you will run, how far you will run on those days, what your pace will be or the ratio of walking to running you will do, and what time of day you plan to run. Your average training pace and distance should not make you sore for days. By gradually building the number of days per week you run (and/or walk) and distance you cover on those days, you will see improvement.

Having a plan also helps you to keep yourself accountable. Without a plan it is easy to get to the end of the day and say, “Oh well, I wasn’t able to run today. I will do it tomorrow.” Then the same thing happens and 1 day becomes 2 becomes 3, and a week later you realize that you have lost significant training time.

Putting in the miles is the most important part of distance running for beginners and elites alike. You need to put in the miles to see the results. Speed is great, but if you haven’t trained yourself to handle the distance, that speed is worthless. When you plan your run, plan it at a time of day that fits into your schedule. Soon it should become part of your schedule. If you keep it up, your day will not feel complete without getting in your workout.

Where do you keep your daily or weekly schedule? Phone, computer, planner, calendar, or the old fashioned palm pilot (Sarah Palin style)?

Cold Weather Running

Wed, 03 Feb 2010 21:53:00 GMT

I am going to answer my own question from the previous entry. Do I use the weather as an excuse not to get outside and run in the winter? ....absolutely!

I know there are some running purists out there who run outside when the windchill is twenty below, but I find the treadmill to be quite a nice alternative, especially when running 18+ miles a day. It prevents me from cutting my runs short or doing the bare minimum. If you don't have access to a treadmill, though, running is probably one of the warmest things you can do out there if you are dressed appropriately.

What to wear when running in the extreme cold: a warm hat, maybe even a ski mask, wind resistant pants or running tights (guys, make sure to wear a pair of briefs or two... I'm just sayin'), a base layer of a long sleeve t-shirt or a light jacket, an outer layer that offers some wind protection, and a good pair of gloves or mittens.

The biggest thing for me when running in extreme cold is to have wind resistant mittens or even socks over a pair of gloves to keep my fingers warm. Your toes stay warm because they are moving, but you have to keep your fingers warm. If you have some latex gloves lying around, those work wonders as a base layer under a pair of gloves.

Today's question: What is your goal for the Run for Hungry Children 5k? To finish? To run the whole way? To run a good time?

About Chad

Wed, 03 Feb 2010 18:56:00 GMT

Hello all! My name is Chad Ware. Bright Hope and I teamed up around this time last year when The Run for Hungry Children Race Director, Mike Wiersema, asked me to partner with them. Bright Hope does some incredible things all over the world, bringing hope to people living on less than $1 a day, so I was definitely on board, and was proud to be a part of the Bright Hope Marathon Team for the 2009 Chicago Marathon. This blog is an outworking of that partnership between Bright Hope and I.

Just as an introduction, I am going to highlight a few areas of "the life of Chad" that may (or may not) interest you.

I'm a Christian: this is the most important part of my life, so it has to come first.

I'm a newlywed: I married my beautiful wife, Katie, this past August and LOVE being married to my best friend.

I'm a runner: I have a marathon personal best of 2:20:45 from the 2009 Chicago Marathon where I finished 24th Overall. Despite a slower time, I was 18th and the fastest Illinois runner at the 2008 Chicago Marathon. The goal for my next marathon (Green Bay in May) is to qualify for the 2012 Olympic Trials by running under 2:19.

I'm a student: In my third year seminary at Trinity International University in Deerfield, Illinois and a 1st Lieutenant in the Army Reserves, training to be an Army chaplain.

I am a coach: I recently became the men's and women's head cross country coach at Trinity (which previously did not have cross country) and am working on building the team from scratch for the 2010 season.

The purpose of this blog will be to share some running tips to help you train for the Run for Hungry Children and to promote a healthy lifestyle. If you are nervous about running, don't be! If you keep up with this blog and incorporate the concepts into your training, you will be just fine.

O ya, one last thing, at the end of each entry I will leave you with a question.

Today's question: Do you use the nasty Chicago weather as an excuse not to run outside in the winter?