Shin Splints Be Gone!

My case of shin splints is (cross my fingers and knock wood) gone. But I suppose I won't know for sure until I go for a run. So, that's on my plate for this afternoon. It will be a treadmill run at 24 Hour Fitness.

Why? Well, I bought new running shoes not long ago, a pair of the Brooks Beast model. I was already wearing Brooks, but the mistake I made was running too far in the new ones. That's all I can figure that brought on the shin splints.

Of course, I know the rule about going for a short run in new shoes the first couple of times, so don't start in on me. And believe me, I thought I was alright. I ran for an hour and then switched to my old pair.



The fact is, a small angle difference from heel or forefoot can cause a world of hurt. And since I usually don't injure easily, I tend to go a long way between pairs. My old ones had about 360 miles on them.

Anyway, today's run will be a short one because my marathon is less than a month away. I've accepted the fact that due to missed training I won't set any records, but I don't want to DNF either.

2 Houston Races to Choose From Next Sunday

Next Sunday, the long-anticipated last long-distance race of the Houston Marathon Warm-Up Series will be run: the Sugar Land Finish Line Sports 30K. And even though I'm in full swing gearing up for the marathon, I won't be participating in the 30K. I'll be covering it for the Enquirer and taking race photos.

It's not that I don't like the distance -- I do; it's just that 3 loops on concrete just isn't a good idea for these old knees this close to the marathon.

As an alternative, the annual Jingle Bell Run will be happening on Sunday too. And as usual, it will take place in the afternoon. It would have been better for attendance if it had been scheduled today, but so be it.

I used to do the Jingle Bell every year. It was just part of the Christmas season. But races have become so expensive to run, and I get paid to write about them... you do the math!

But the good thing about doing the Houston Marathon this year is that I will get my course PR. Why? Because I haven't done Houston since they changed the route to make it safe from the trains.

So if you do the 30K next weekend, and you see me on the sidelines, smile for the camera.



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Eating for Nutrition, Fiber, Energy, and Enjoyment

One of the best things about being a runner, especially a long-distance runner, is that we can pretty much eat with wild abandon. Which isn't to say we should indulge in daily junk buffets, but we can slide in some chip and dips, ice cream, and Oreo cookies with minimal side effects.

The reality of it (which our corpulent neighbors fail to acknowledge altogether too often) is that we do actually eat the right stuff, not drive-through cardboard all the time. We have to -- the right fuel can mean the difference between a great performance and a less than spectacular experience.

Energy Bars and GU Energy Gels for Convenience Food

A lot of what I call "engineered food" is usually on hand in my truck and in my pantry. Powerbars, Clif Bars, Gels galore. When I'm particularly energetic, I even make my own homemade energy bars, tweaking the recipe to my taste and the energy level desired.



Don't Forget the Homemade Bread for Carbohydrates and Fiber

Another thing I enjoy is baking, specifically bread. I don't bake cakes or anything of that ilk. My wife does all that. But I have been known to make fiber-rich muffins, which I call "regularity wafers". Smooth move, eh?

Back to bread. I really don't like floppy white bread. And although the specialty breads at the store try hard to be healthy, the additive list still scares me. And with high blood pressure, I don't need the added sodium.

So I experiment with my own. One that I really like is the quinoa whole wheat bread recipe that I developed last year.

So yeah, we all like to eat. It could be a sport of its own.

Houston Marathon Warm-Up Series Kicks Off

Last Sunday saw the running of the Houston Half Marathon, which was the first race of the marathon warm-up series. It was three loops alongside Buffalo Bayou. No, I didn't do it even though I'm training for the marathon.


I quit doing the series years ago because it's usually just too much concrete. Well, that, plus I cover races for my gig as the Houston Running Fitness Examiner.

The half was very well done this year but the weather was a little warmer than most runners wanted. To compound this, many were overdressed.

I did get some good race photos. Something I need to start thinking about is getting a digital SLR. I'm currently using a Canon Powershot. It takes great still shots but is just a bit lacking for action shots.

The next race in the warm-up series is the HMSA Classical 25K on November 8th. Let's hope for cooler weather!

Does Running Form Matter in Fitness Training?

Just how important is your running form in your overall training program? Turns out that it makes a pretty big difference. The problem is that most runners don't think about it, much less try to correct it.

Working out for Fitness or Weight Loss?

OK, so we know we need it; just how badly is the question. What's the ROI, hmmm? Well, it really depends. If you run or jog to maintain or lose weight, the main concern is that bad form could set you up for a running injury. It also takes more out of you.

In fact, since bad running habits make you work harder, you might experience more weight loss for the same mileage. But you didn't hear that from me.

Or are You a Competitive Racer?

But if you are a competitive racer, it takes on a whole new meaning. And no, I don't even mean just age-group hardware winners. I'm talking about someone who is always striving to go farther and faster. Raise your hand; you know I'm talking about you.

For long distance running, or even shorter fast distances for that matter, economy of motion is a high priority. Squeeze that energy bank as efficiently as possible; waste nothing.

Good running form makes this possible. Have you ever watched the New York City Marathon where guys in white lab coats and geeky glasses do video analysis of world elite marathon runners?

The results show that good, economical running form can make the difference in where the runners end up in the pack. Training and genetics only go so far. The best look for other ways to either get or keep the edge.

Ready to get your game on? Read these tips for an efficient running form.

Why You Should Run Hill Workouts

A lot of you get hillwork naturally; you just live in a hilly area. Whenever I go to visit folks in Fayetteville, Arkansas and go out for a run, this fact becomes painfully obvious.

But here just south of Houston, the terrain is flat as a pancake. Hence, we have to make due with overpasses, bridges, and elevated treadmills.

This past weekend I covered The Toughest 10K for my Houston Running Fitness Examiner page. It was awesome, but it was obvious that some racers were strangers to hills. The race incorporated 2 passes over the Kemah Bridge. Here's more race pictures.



Why Run Hills, Anyway?

Thanks for asking. The obvious answer is that it makes you stronger. But there's more to it than that. Pounding up hills loads your muscles up with a lot of lactic acid. Gently jogging down the other side trains your legs to eliminate it.

It's also a lot more fun than doing squats at the gym. This will pay off on race day.

Avoid Plantar Fasciitis and Other Sports Injuries

Now that the weather is improving, it's a lot easier to get out there and pound out the miles. Not as fast as I could 20 or so years ago, but that's beside the point, eh?

The problem is, with the added mileage comes the escalating chance of injury. Having had a few of them, I've learned how to deal with them when I get them and avoid them when I can. Here's a few:

• Plantar fasciitis. Nobody likes this one. It won't always sideline you, but it's major uncomfortable. I had a buddy who nursed it in both feet for over a year. Ouch. Before you succumb to that painful corticosteroid injection, check out this plantar fasciitis treatment.
• Iliotibial band syndrome (ITBS). Since The iliotibial band runs down the outside of the leg and attaches on the top side to the hip area, the pain can show up in a variety of places. It's easy to spot an afflicted runner. He or she is the one that stops periodically and leans up against a tree or lamp post. That's a special stretch.
• Shin splints. Wearing the wrong shoes or overdoing hillwork can lead to a case of shin splints. A pain along your shin bone clues you in that you have this condition. Treatment usually involves RICE (Rest, Ice, Compression, Elevation).
  

These are just a few of the injuries those of us indulging in marathon training need to beware of. Use common sense, stretch regularly, cross-train, and change your shoes on schedule to avoid them.

And be safe out there. Get yourself a RoadID. They're inexpensive, stylin', and can save your life. Nuff said.