Runner's Phones: How to Become a Better Runner in 30 Days

#14 Runner’s Phones

SNAPSHOT

A Runner and Their Phone

DIGGING DEEPER

Yep, I run most runs with my phone. Either for my children to have quick contact with me, for safety, or just for some audio to get me thinking or learning. I bet you also keep your phone close by when running outdoors or on the treadmill. Well, here are the ins and outs of a runner’s phone.

Photography

Through running we touch upon unseen or unnoticed beauty during our daily excursions. Whether it is glorious beauty or a profound sight, having a camera near to record makes a treasure trove to share or to store up.

The most recent photo I took while running. I was so intrigued by these tracks that just stopped in the middle of a dead end road. I figured there would be some metaphor that I could use the photo for.

The Google Photos Search feature helps me find all the pictures of runners, food, mountains, etc… As long as you have a gmail account and the google photos app, you can choose for your photos to be automatically uploaded into your private account for easy storage and access.

Training

Final Surge- FREE for athletes - Easy to plan, switch up plans, and log training. Love the daily workout email/text feature.

Garmin Connect - FREE - Love ease of viewing and understanding my data

Coach’s Eye -$4.99 - For analyzing runner’s stride and body movements. I use this app when working with a runner’s stride. They send me a 5 second video of them passing by their phone camera and I break down the elements of their running form. Then we have a short talk on the phone about cues that can help them become a more efficient runner. Great tool for all sports.

Podcasts

Use Apple’s Podcast app or Soundcloud or Stitcher to download FREE audio episodes. If you are not sure what podcasts are, you are totally missing out. Youtube how to get podcasts on your phone or find a friend that can set you up.

I often listen to podcasts when running on my own. I turn the volume all the way up and stay away from noisy traffic. Watch out you might find them so interesting that you end up listening to them throughout your day at home, in the car, and while doing “boring stuff”.

Here are my current TOP THREE running podcasts.

The Morning Shakeout - Runner Interviews

I’ll Have Another with Lindsey Hein Podcast - Runner Interviews

Trail Runner Nation - Running Conversations

Audiobooks

I LOVE to READ. However I can’t sit for all the hours that I want to read. So audiobooks have been the solution. Just like podcasts, I listen while running and many other hours of the day. The Audible app is makes bookmarking and sharing books within the family easy. They have a monthly membership which includes a free book once a month. If you stop your membership, your audiobooks do not disappear. You still own the digital audio copy and can download it as a MP3 file or still listen to it on the Audible app. Check out their free one month trial.

Also check out your library OverDrive App and selection.

Here are my recommendations for you!

The Sports Gene

Why We Sleep

Spark

Endure

The Captain Class

Peak Performance

Grit

Texting

I don’t recommend texting while running. It looks really goofy! I have tried and I just can’t text safely and as quickly as just calling on the phone.

Training Partners - LOVE getting these types of texts, “Want to run tomorrow?”

Group Conversations - Fun and encouraging but don’t overload the alerts with endless sends.

Safety

Road ID has a FREE app that I am trying out. You can let a contact know when you are leaving and they can watch your movements on a map. Also, there is an emergency screen option where you can write your own message if an emergency responder needed more information when helping you.

Garmin Bluetooth Feature

Texts, phone call alerts, and notifications can be sent to my Garmin watch through bluetooth. That way I don’t have to get my phone out in order to see who is trying to contact me.

Once I save my data on my watch it automatically uploads to the Garmin Connect App, which then uploads the data to my Final Surge app, making everything smooth and easy!

So if your watch and phone have Bluetooth capabilities then turn them on and let your two devices talk to each other.

Weather App

Each evening and morning I check the forecast and temperature to make my clothing and route choices. Right now I am checking to see how much snow is in the forecast. More snow please, I beg!

BLOG POSTS

Any webpage can be linked onto your the home page of your phone creating an easy way to access your favorite blogs or sites.

My favorite running blog for a very long time has been The Science of Running Blog Post by Steve Magness. Magness immensely shares his vast knowledge and influences our era of running!

Social Media

The good and bad of social media. Definitely, good in the way of communication and encouragement. However, bad if you spend too much time sitting and not enough time doing! So find a happy balance and don’t be afraid to remove social media from your phone every once a while.

SOLUTION

“Oh phone, you better not be dropped in the water and die. What would I do without you?” ;)

Please comment below with your recommendations for me!

I am all ears!

All my reviews, links, and recommendations are truly my own words and thoughts. I have no partnerships with any company and receive nothing in exchange. It is just me, a friend, sharing with you.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runner's Race Schedule: How to Become a Better Runner in 30 Days

#13 Runner’s Race Schedule

SNAPSHOT

To register or not, that is the question.

DIGGING DEEPER

This goal or that goal, which one should I do? The options are swirling around, whether you’re a runner or multisport athlete. One training group is running the Philly Marathon this year, another one is going for casual 5Ks, you are stuck in between not knowing which to choose.

All the while your heart has been yearning to try a mountain trail race. Indecision can cripple your actions and fill you with regret. Press the pause button and evaluate your options with a new set of criteria. Read this set of questions to help you sort out your registering dilemma.

Continue on through the Adirondack Sports article to find out how to prepare in order to have a great 2019!

SOLUTION

Put your heart into it each and every day, whether it be through hard work or rest.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Running Shoes Part Two: How to Become a Better Runner in 30 Days

#12 Running Shoes Part Two

SNAPSHOT

Running shoes questions for kids, injuries, outside of running, and for the serious runners.

DIGGING DEEPER

KIDS RUNNING

What if my kids like to run in Crocs?

Yes, my ten-year-old headed to track practice in Crocs one day.  I didn’t mind too much, as I want her to grow strong foot and ankle muscles.  However, once she moves to running on the roads and for more than a mile, I want her in a more traditional running shoe, for safety and to reduce the shock of a high number of foot strikes on hard ground.

When should I buy running shoes for my child?

I remember my first pair of "real" running shoes boughten at the Fort Collins running shoe store for my 9th grade cross country team season. They were so white and cushiony.  My dad actually expected those shoes to last me for a few years, not the 3-6 months life span that happened. I knew the $60 (in 1994) was not in his tight budget but he was so kind to splurge for me. I can remember everything about that visit to the store. 

When your child is running consistently, either daily or on a running team, they need shoes dedicated to running only.  Be sensitive to comfort and not so much to cost, within reason, when selecting shoes. Help the runner to understand that the look of the shoes will not matter, leave the trendy styles and colors for regular shoes. Running shoes should look like running shoes.  Replace them every 6 months and check often to see if they are too small.  

When the runner is standing, there should be half a thumbnail space in front between foot and tip of the shoe.  Watch our for growth spurts and get right to the store.  However, don't buy shoes that are two sizes too big, trying to save money.  Falling and being injured from running in misfitted shoes will not be worth the money you were hoping to save.

Why should I NOT give my kids spikes at a young age?

Spikes allow the body to grip the ground and increase the force from of your foot and calf.  Children's muscles may not be ready to have the force that spikes create on the calves.  Let them get the benefit of spikes once they are over 12 years of age.  When you do introduce spikes into training and racing, do it gradually and with caution. 

FOOT INJURY

What if you battle with Plantar Fasciitis?

I feel your pain and sorrow.  After two long bouts of PF, I have found the keys to keeping me on my feet and adding up the miles.  Each of us is unique and will benefit from different solutions.  The best way to get back to running and stay running when battling PF is to try all the tricks and see which ones your body responds well with.  

It seems there are 100 ways to prevent or heal PF. After going through them all, these are my personal solutions: "foam" roll the bottom of my feet, foam roll and stretch calves, deep tissue massage calves, Fit Flop shoes and sandals (90% of my shoe wearing), custom orthotics during every run and race, being aware that I am susceptible to PF. These are my keys to happy feet.  You will have your own set of solutions. 

OUTSIDE OF RUNNING

Why should I ONLY use my running shoes for running and NOT my strength class at the Y?

Your feet make a pattern in the shoes.  Each activity that you do with your shoes on makes different patterns. Your running shoes need to keep your running pattern in them so that you have optimal support while running.  Let your used running shoes be your go to for your favorite Y strength class. Wearing your running shoes for other activities can lead to injury.

What type of shoes to wear when not running?

NOT flat unsupportive FLIP FLOPS!  Please select your regular shoes carefully.  Your choices will impact your training and injuries, your feet and calves could suffer. Invest in high quality supportive shoes that will last many years.  

I personally like the brands Born and Fit Flops.  Each season I buy one pair that is more trendy and wear them a majority of the time.  This winter I loved my black Mary Janes.  Last summer by black glitter sandals were perfect for the pool or an evening out.  Or my brown leather heels, low and high black boots, and brown clogs fill in all my other ensembles. If you love wearing flip flops in the summer, check out the Fit-flop flip flops that are so pretty and supportive you could wear them on your flight across the country.

FOR THE SERIOUS RUNNERS

What are spikes or flats?

In high school, I raced in spikes when on the mud filled cross-country courses.  More often now I race in flats since I am on roads.  Flats are lightweight shoes that can really impact your 5K finish time.  Since they are lighter weight than your regular training shoes it takes less energy to move the leg forward resulting in a greater race speed. Spikes are light weight shoes with metal spikes that protrude out of the sole, creating more grip.

I suggest flats for runners that are trying to break the 21-minute or faster 5K mark.  For runners finishing after the 21-minute mark, focus on other more important elements that can affect your finish time.

Flats and spikes should be replaced after about 1 year or about 75 racing miles.  

I also use flats when doing speed work on the track. They allow me to flex my foot more and get a better push off before my foot leaves the ground. In addition, my flats get me psychologically ready to race.

After my race warm-up, I slip on my flats on and am ready to race.

I caution runners when using them for 1/2 marathon and above distance races. Unless your body is accustomed to the lower amount of support and lower heel drop, the shoes could cause added stress while racing the long distances.

What running socks to wear?

May I introduce you to the socks that I want to wear even when not running.  I love them!! My favorite are Feetures Ultra-thin running socks.  I have many and have given many to others.  They come in a pair that has one sock shaped for your left foot and other another sock for your right foot.  They make my feet happy!  

Also some runners like a warmer wool sock in the winter and a thinner sock in the summer to reduce blisters.

What should I do with wet running shoes?

Newspaper!  Stuff the inside of your wet shoes with newspaper.  Twenty-four hours later pull out the wet newspaper and your shoes will be dry!

SOLUTION

Happy Feet, Fast Feet!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Running Shoes Part One: How to Become a Better Runner in 30 Days

#11 Running Shoes Part One

SNAPSHOT

FIVE essential questions and answers for solving, preparing, and utilizing shoes in your running training.

DIGGING DEEPER

Over the next couple of postings, I will dig into the real questions on shoes and running training.  This post we cover the essential questions.  Later, we will address topics like kid shoes, wet shoes, and fast shoes.

When should I buy new shoes or replace my current running shoes?

"I bought them only a few months ago, wait maybe that was last year. They don't look that bad. There are no holes in the soles."

Beginner Runner - Start with a new pair! Your gym shoes that you bought a year ago are not going to give you the support you need when running.  Save yourself the disappointment of injury and pain and go shopping now. Go to your local running store like The Lakes Running Company . They are knowledgable and super welcoming. The right pair of running shoes are a great investment. You can sure the new knowledge about your running gait and foot type in the future when you choose your next pair.

Intermediate Runner - Place a reminder on your calendar for the approximate date of 2 weeks before when your shoe mileage is going to reach 400 miles (max 500). Order your favorite pair and have them ready to use on a rotation basis for 2 weeks as you finish out the initial pair. 

Advanced Runner - Always have two pairs of training shoes and alternate between them when running twice a day or when in your base training phase. 

How do I select the best pair shoes for me?

"What brand do you wear?"

Don't select shoes based on brand, color, or your friend’s favorite shoe.  It is all about choosing a shoe that makes YOUR feet feel comfortable.

It is not the brand or the color that matter, it is the comfort that makes my feet sing!  Keep trying different shoes on until you find the pair you love.  After discovering your favorite running shoe, you can continue to get the same brand and model for years, as long as the models don’t make big changes.  

You may spend ten dollars more buying your shoes from a local running store but it is so worth properly fitted shoes. Included in the extra cost is the gained knowledge of your foot type and strike.  Most specialty running shoe stores include a satisfaction guarantee, an option to exchange the shoes if you take them on a run and they were not fitting as well as you hoped. Please note that your body size, landing strike, and terrain can impact the type of running shoe you need.

What size shoes should I buy?  

"Are black toenails normal for runners?"

Go a half size bigger than your normal shoe size.  When running your feet will expand with the extra blood flow and will need a bit more space.  Please be careful, if your shoes are too long they will get in your way and cause the foot to slip forward or tripping.

Save your toenails! There was a period when I was getting black toenails and then losing them completely.  Yes, the culprit was too small of shoes. Just another half size bigger gave me back my pretty toes.

If you are getting sores on the outsides of your pinky toes your shoes may be too narrow.  

How should I tie my shoes?

"Bunny through the hole or two bunny ears?" 

Just right!  Tie them just right!  Seriously, I have them looser when running slower speeds and tighter when running at race pace.

At times I have to use the lace lock method to keep my lower ankle/heel more stabilized.

I am not a big fan of tie-less shoe laces, they don't give me enough overall control as the tension changes throughout the run.  

It is all about comfort. If your feet are losing feeling or your shin muscles are aching then the shoes may be too tight. If your heel raises within the shoe after each step you should use the lace lock method.

What can I do with my worn out shoes?

“My pile of used running shoes.”

As runners, we always have extra shoes for garden and lawn work, but we don't need more than one or two old pairs.  One solution is to drop them off at your local running club's shoe drive or an organization that needs used shoes.

Remember once you have run 300-500 miles in the shoes or used them for over a 9-12 months, part ways or only use them when less support is needed.

SOLUTION

Happy Feet, Happy Running!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runners Need Sleep: How to Become a Better Runner in 30 Days

#10 Runners Need Sleep

SNAPSHOT

I need SLEEP. You NEED sleep. Runners need sleep.

DIGGING DEEPER

The more miles, the more sleep I need. The more intensity while covering the miles, the more I need sleep.

I sleep at minimum 8 hours a night, if not running. If regularly training at 30-40 miles a week, I require 9 hours. When I am running over 50 miles a week, 10 hours is a must.

At bedtime, my completely dark bedroom is 55-60 degrees, with a white noise machine drowning out any extra night time noises. I wear a heavy duty eye mask and use lots of pillows. An alarm is set on my phone about once a week, to reduce the risk of arriving late for a training run. My phone’s notifications are set on Do Not Disturb until 8 am. And my family knows to not wake me.

I am the odd one. I know. I learned young that the amount and quality of sleep I acquire is unusual.

In high school, I didn’t wake a minute too early. No time for beauty prepping, I was a natural girl with my attention focused on being a healthy, faster runner.

In college, I would close the textbooks in time for 8-9 hours of sleep.

While raising babies, I suffered. And suffered. Four times over. I rank sleepless nights up there with toilet training and parking lots as my top three reasons I am not doing that again.

Overtraining was not the reason for a deep slump in race performance in my 30’s, it was the late nights up trying to complete my long list of tasks before the next day piled on more. Who was I kidding, I couldn’t do everything and be there for everyone. My low hours of sleep resulted in under-recovery, setting me up for failure.

Unlike what seems to be the norm of 6 hours of sleep a night, I CAN NOT OPERATE on only 6 hours. I will be a mess. I get sick within 1 or 2 nights. I get angry and frustrated. It is not pretty.

Waking up before 6am is reserved for only absolutely necessary situations. I mean really necessary.

I once attempted to become a coffee drinker, it was to reduce my chocolate intake (I know, funny haha). I failed within a week. Turns out a cup of coffee in the early morning keeps my eyelids wide open at midnight.

So this full night of sleep thing is a must. NO chance to escape the wrath of less sleep. I HAVE TO SLEEP.

I used to hide my need for sleep, thinking that it made me look lazy. If I remarked about only getting 8 hours of sleep and not my last needed 9th hour, the princess and pea tale echoed through heads. Ashamed, I would worry that I was not strong enough to conquer tiredness. What kind of supermom, superwoman am I that I need so much more sleep than others?

Many lessons later and a book filled with research, I see I am not so odd. I am actually healthy because of my dedication to sleep. Why We Sleep by Matthew Walker, PhD, Director of UC Berkeley’s Center for Human Sleep Science, lays out the science behind sleep and the body. This is must read for everyone. I will say it again. Please read this book! In fact, it is so important to me that it is apart of my son’s biology curriculum. You spend a quarter to a third of your life sleeping, know why your body demands it.

Here are a few of my takeaways from this book. Please don’t stop learning about sleep after reading the following quotes and my list for you. The book explains the research so well and it can change your life and your running. Become an expert sleeper!

Quotes from Why We Sleep by Matthew Walker PhD:

“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”

“Too little sleep swells concentration of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction.”

“Tragically, one person dies in a traffic accident every hour in the United States due to a fatigue-related error. It is disquieting to learn that vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.”

“There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and DETRIMENTALLY impaired when we don’t get enough).”

From a study in Edina, Minnesota in which the school’s start time was changed to about one hour later in the morning, the high school students yielded a higher SAT score, “investing in delaying school start times-allowing students more sleep and better alignment with their unchangeable biological rhythms- returned a net SAT profit of 212 points.” Sleep equals better brain function and memory. Not just for teens but for ALL AGES.

“When your children finally reach their mid-twenties and your car insurance premium drops, you can thank sleep for the savings.”

My list for you:

• SAY NO to Caffeine. If you can’t, then realize you have an addiction to take care of.

• SERIOUSLY stop using your computer and phone after 7 pm. Change your routines in order to accomplish this.

• Wake up without an alarm clock, if you can’t do that on most mornings, you are NOT getting enough sleep.

• Stop using the MAKEUP SLEEP method. It doesn’t work. You can’t makeup sleep!

• Driving while not getting enough routine night sleep hours is VERY DANGEROUS.

• The first hour and last hour of your sleep are very important. Cutting one hour off is so much worse than you realize. Each hour of your sleep has a purpose. Your brain completes certain tasks each hour, each one vital.

• Californians in the Western Time Zone have it much easier when it comes to tempting TV shows (like football games) that are broadcasted earlier in their day versus the Easter Time Zone that requires you to stay up way past your bedtime in order to see the final play or scene.

• Let your children and teens sleep.

• Sleep is not just for the growing years, it is vital for your health also.

• Know the basics of sleep, NREM, REM, circadian rhythm, melatonin, sleep pressure (one of my new favorite terms to express my feeling of tiredness)

• If you take a sleep aid or melatonin to fall asleep, you need to read this book to understand the choice you are making.

• All these choices affect you as a runner and person. Choose to train as a well-rested runner.

• FYI - This book is available in audio format also!

  
  This list is long and can feel overwhelming, however, the first step in change is knowledge. Request the book from your local library or download an audio version (the author actually prefers for you to listen to it while falling asleep) and understand more about your brain and sleep.

Take one step at a time progressing towards being a healthy, knowledgeable sleeper. Prioritize sleep and turn in early (for you) tonight, it just might change your life tomorrow.

SOLUTION

If you think that you can sleep only 6 hours and that be enough, think again…..

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Additional Link to Teens and Sleep Article