Running Tips
Thanks to Team Lema'an Achai for the opportunity to share some of my thoughts as 'Tuesday Tips'. The purpose of my thoughts is to serve as a point of discussion; your feedback is appreciated!
Proper clothing for running
1. Shoes - make sure you have shoes that fit properly & provide proper support. PM if you want a recommendation for a local fitting expert.
The shoe should be snug, but the toe box must allow for swelling & toe movement.
Shoes are good for 600-700km max - be sure to swap out your shoes so you don't injure your feet
Be sure your shoes support your natural running style so you don't injure feet or legs on long runs
Does show lacing make a difference? Shoe lacing can make the difference between comfort & pain. You may want to leave the toe box a bit roomy & tighten further up on the foot. If you're getting a bump on the top of your foot at top of lacing area, it may simply be a ganglion cyst - try changing the lacing pattern & it might just disappear on its own! https://images.app.goo.gl/FvbGTFYLoaTBVBs88
2. Clothing
Proper clothing= comfortable running
Socks - good wicking socks to keep your feet dry & comfy & avoid chafing & blisters
(Nb - body glide between the toes (or other skin rubbing areas) keeps the blisters away)
Base layer (under garments)
Proper fitting to prevent chafing
No seams in sensitive areas - get high quality base layer designed for running. Good, lightweight, wicking fabric that moves with the body is well worth the investment.
Top layer - wicking fabric, comfortable fit. appropriate for the weather conditions. If wearing an outer layer in cold, make sure it's breathable so you don't cook & sweat from the inside out!
Head gear - a base layer technical cap/beanie to keep the sweat out of the eyes. A top layer cap, etc to wick away the sweat, comfort, etc.
Sunglasses - comfy sunglasses are key
Gear belt - a good fitting belt with pocket to hold necessary gear (keys, phone, music, etc.). At the race leave what you can in LA booth storage.
I highly recommend the SPI belt - holds securely & no bounce!
Gel packs & race number - tuck into belt or pin to shirt!
Earphones, etc - make sure they're secure so you don't worry about them.
Nutrition
Welcome back!
Most important (goes for all these tips): Be sure to test & break in any new routine / clothing / nutrition BEFORE race day! Don't try it 1st time on race day. Any clothing - do a couple runs in it first (building up to 1/2 your running distance). Nutrition - use it with a couple training runs first - so you know your body's reaction!
The worst thing is a new routine which results in painful blisters, an upset stomach, or a pulled muscle!
This week's topic is nutrition:
1. training
2. pre-race
3. race day
4. post-race
A couple words of introduction:
a. I'm not going to discuss general nutrition - only race oriented thoughts
b. These thoughts are probably really only relevant to anything over 1hour (10k). Less than that, and your body can handle it anyway (from a nutrition standpoint).
c. Hydration - always pre-hydrate, race-hydrate, post-hydrate. Some people (including myself) can't really drink while exercising - however small amounts of water to keep the mouth wet are important. A few big gulps can result in cramps - know yourself!
Important note: the body does not absorb water well - if you drink plain water, it really doesn't get absorbed & you may need to take care! Isotonic drinks (or gel + water) get absorbed nearly perfectly!
d. Energy - when you're exercising, your body's digestive system changes & you want to work WITH the changes not AGAINST them. If you take in the wrong types of sugars, or more complex foods, your body routes blood that you desperately need in the muscles for exercising to your digestive system. The gels are specially designed to have the proper types of sugars that the body can easily digest during extreme exercise. Each nutrition brand uses their own formula & flavor - find the one that works best for you (and has a Kosher certification you like).
d. Gels - if you want to use gels (and I highly recommend for 1/2 marathon & longer) use them as directed or be ware (been there...done that). Remember the ONLY legal & proven performance enhancing drug for athletic sports is caffeine! Gels have 3 important ingredients: complex sugars (specially formulated/blended for intense exercise), caffeine (performance enhancing), and electrolytes (prevents cramps, promotes liquid absorption).
CRITICAL - the gel packs always note the proper way to mix water intake with gel consumption (8oz 5 min before, etc.) - follow these directions well for best effect. even if you drink less water, be sure to drink water commensurate with the gel intake.
The gel mfgr. tells you how long they last - you can often feel the effect wearing off. If it says to take one every 45 min - be sure to keep to 30-45min! don't be stingy!!
Important: take your 1st gel (and drink) 15 min before the race so it has a chance to kick in!
From then on take them on time (and always carry one extra for a photo finish boost if you want!
(be sure to carry a baggy to pack out the empties).
1. Training
During training season be sure to eat generally healthy. As you build up to race distance, you may want to consider testing your race nutrition philosophy. The worst is changing your routine on race day on an unexpecting body. It can have unexpected results - which can be quite a disaster on a race course (everything from headache to bad stomach cramps to needing an immediate pit-stop)!
2. pre-race
Eat a good dinner & hydrate (and get a good night's rest). You don't want to eat much in morning before race (maybe a drink & gel).
Be sure to prepare a bag with your pre-race drink & gel for the morning as well as post-race recovery nutrition
Place your gels securely in your race belt loops, or staple to your shirt so they're readily available & easy to access!
3. Race-day
Take your 1st gel (and drink) 15 min before the race so it has a chance to kick in!
From then on take them on time (and always carry one extra for a photo finish boost if you feel you need - I find it's a great end-game boost)!
(be sure to carry a baggy to pack out the empties).
4. Post-race
Re-hydrate with a good isotonic drink!
Good recovery food with proteins - your digestive system may be on strike, so be prepared accordingly!
Take it easy & don't over-eat.
Eat & drink slowly over the next few hours after the race.
Enjoy!
Stretching
Stretching is probably the most controversial topic here. Many moons ago, it was recommended to stretch well before (and after) exercise. Today's convention is NOT to stretch before, but to stretch after.
One recommended method is to warm up a bit (walk, etc.) and then stretch before starting the intense run. This has the advantage of both warm-up & stretching.
Personally, I find certain stretches before running to be crucial to avoiding severe pain during running - but to each their own.
If you're going to stretch before exercising, be very careful not to over-do-it & pull a muscle. If possible, walking or warming up before stretching is highly recommended.
From my personal experience, I can recommend a set of 5 stretches that cover the running muscles pretty well:
Pre-run stretches:
1. Achilles tendon stretch: https://www.uvmhealth.org/healthwise/topic/ug2997#:~:text=Sit%20in%20a%20chair%20and,to%205%20sessions%20a%20day.
I like the calf stretch on this website, but these are all good stretches.
2. Hamstring stretch
https://darebee.com/stretching-exercises.html (hamstrings #1)
*gently* bend over with legs together & try to touch the ground. *DONT* bounce or over stretch, you can really hurt yourself. Then gently spread your legs the minimum until you can touch the ground, with just a little bit of stretch.
4. ITB (Iliotibial Band) stretch
There are lots of stretches for this - my preferred stretch is to cross the legs (right in front of left) and bend down as far as comfortable. hold a few seconds.
Switch to left in front of right & repeat.
Repeat 2 or 3 time.
Remember, whenever doing this type of stretch, DON'T bounce & don't over stretch...just take it easy.
4. Quads stretch
5. Arms in back of head stretch
https://darebee.com/stretching-exercises.html (shoulders #2, 3, 4)
Post run stretches:
I don't really stretch post-run, just walk it off a bit (if over 10k).
If you want to stretch, all the above are great for stretching & cooling down.
Warm-up stretches & cool-down walks are key.
Again, do the stretching on your training routine & get used to them so you don't injure yourself on race-day!
Mental stretches: running is as much a mental exercise as a physical one! I find running the first 7km to be the most difficult - after that, the mind just goes into "the zone" and things melt away & I begin to really relax & enjoy the freedom.
When things get difficult running (hard to get up the hill, etc.) - set yourself a goal & a stretch goal - I'm going to run to the tree/lamp/car. As you approach, see if you can move the goal to keep yourself going. If needed, allow a short walking break (again with a goal) and then pickup running to a new goal.
Goal Stretching:
We'll cover this next week in training, but, set a goal & stretch goal for each week. The training goal for each week should have you stretching just beyond your limit, but not so far as to cause injury or set you back. If you have extra time, sneak in one extra run - but don't overdo it!
Take it carefully & don't injure yourself!
Training
Training is one of the most important aspects of a successful running career - and especially for a successful race.
With proper training, you can prevent injury & really build yourself up to longer distances & better times than you ever thought possible.
There's a plethora of information out there on how to train & training routines for different distances.
If you use an app (such as Strava or Garmin Connect) or a smart watch or running watch - many of them have training routines & recommendations built in that you can access. Here's where technology can really shine & be of assistance. Even if you don't use the app for the training plan, but only to track your runs & progress, there's significant benefit. You can also use them to easily plan a route of the exact distance (and difficulty) you want.
I'm going to keep this pretty high-level - if you want more detailed assistance, you can look online or send me a PM & I'm happy to help.
Before you start it's important to know your body & set yourself a training goal.
I can be a simple as couch to 5k in 5 weeks, or up to a full marathon in 3 months!
Or it can be to harden your feet as you build up
Or to build your cardio & stamina
Or to improve your time on a distance you're already comfortable with (interval training, etc.)
For many of us, we "can" get out there and run our race distance on any given day - we might not do very well, and may run the risk of injury - and our training is to condition. For others it's a slow, incremental work to build up to a new goal.
It's important to also understand that training for short-distance (half marathon & under) is different than long distance (full marathon +). The famous "runners wall" occurs somewhere around 32km.
Since I've never run that distance, my advice will be for half marathon (21.1k) and less.
Cardio & general training:
NOTE: this is NOT medical advice - please be sure to consult your doctor!
The use of a Heart Rate Monitor (HRM) can be very beneficial in training - especially in keeping your heart rate in the "training zone". Consult your doctor (or there's plenty of good info online). The simplest method is to use your phone (many phones have an app to use the camera as a basic HRM). Better yet is a sports (or smart) watch. The most accurate is a chest strap.
In general, if you can hold a conversation, you're not over-exerting yourself. For most people (with no history / risk of heart issues), this is sufficient. If you suspect anything, be sure to use a HRM in conjunction with medical oversight.
This is a great opportunity to give a plug for your annual physical & cardio stress test! For a few years, it was required in Israel to get a signed doctor's note before a sporting event; however it's now against the law for them to require it. However, it's still highly recommended (especially if you're in a high risk group).
1. Set yourself a plan
2. Know how many times per week you can reasonably exercise & keep to that plan
You shouldn't run more than once every-other day. You can do complimentary exercise on the off days (riding, etc.). But, especially if you're just starting, don't over doit. Listen to your body & build up slowly.
3. Keep to your plan (don't rush it - slow & steady progress wins - hail the tortoise)
4. if you feel an injury - rest & recover - don't push it & risk more injury. As you build up distance, you may notice that you need to start paying more attention to your feet, etc. (for example, I know that over 7k, I need to prepare differently than below 7k).
5. you should alternate long & short runs - after every long run, a shorter recovery run is good. For example, as you build up to half marathon, after a 15+ k run, do a shorter (5k) recovery run the next time.
6. If you're looking to improve your speed, interval training (where you push for a short time every set distance). For example, at every kilometer, push yourself hard for 200m.
7. The week before the race, only do a short "taper" run - this allows your body to fully recover & be ready for the big race where you can push yourself 200%
8. After the big race, the next day do a slow recovery run to relax your body & help it recover. For example, after the half marathon, do a slow5k run the next day.
9. Keep in shape in the off season - set yourself a goal of at least 1 run of a reasonable distance (1k, 5k, etc.) per week to maintain your conditioning!
10. By keeping to a reasonable training regimen, you'll prevent injury & will able to run for many years. It's not worth it to ramp up quickly & risk severe injury.
Nutrition training:
1. if you're going to be using any supplement (gels, isotonic drink, etc.) on race day, test yourself with it on at least one short & one long training run.
2. My personal rule is (aside from #1) NOT to use any supplements during my training runs (if it's hot, I have isotonic drink before & after), so that my body learns to run without the extra gel energy - then it's a real booster on race day! Otherwise, your body expects it & it's not a special boost!
Clothing training:
1. Do at least one long run with your race-day clothing of choice! I do have special race day clothes & I train with them occasionally. (I like to keep it as special for race-day so that I know it's in top condition & doesn't get worn out). Using it occasionally keeps the clothing & good shape & makes sure that it's in good condition - if there's anything wrong, you have plenty of time to replace it before race-day.
2. Be sure you have clothing options (base layer, mid layer, top layer, socks & shoes) ready for all possible weather conditions - wear them & test them!
Running thoughts & philosophy
This week is a collection of some thoughts about running - I hope they are helpful to you as well.
"That day, for no particular reason, I decided to go for a little run." - Forrest
1. Run & train with friend -- running with a friend is always beneficial. Great time to think & just schmooze together. Also helps to get you out when you have no drive to get moving (especially on those cold & wintery days). Especially with running, since you're out there together, best to train with someone roughly at your level so that you both can benefit.
2. Running is a race against yourself - don't let anybody fool you. We're out there competing against ourselves - not against anybody else who's running. Everyone who finishes is a winner!
Remember that what's easy for you is difficult to someone else - don't take it for granted & celebrate your friend's achievements as well!
"You have to do the best with what God gave you." - Mrs. Gump
3. Push your limits - get out there and do the best you can every run (for your recovery & taper runs, just take it easy). If you're a statistics junky, enjoy challenging yourself with the data on your Strava (or other app). As you train, set yourself goals: you can watch your time improve, or your effort decrease on the same routes. If you just like to get out there & run - challenge yourself on a different segment each time for some fun & variety.
4. Keep it fun - Always be sure you're having fun (that's the most important, isn't it?). If you're a stat's junky - challenge yourself to better your achievements on the segments you always run. If you prefer, change it up & run a slightly (or very) different route each time so that you don't get bored.
5. On Race Day (and we'll discuss race day in more details coming up), go all out and have a blast. Here's your chance to reap the benefits of all your training. Set your goal & achieve it! If your goal is to finish the race - amazing. If you want to do better than last time - push. If you want to complete under a certain time - go for it! It's also a good idea to set a goal & a "stretch goal". Your goal may be to finish under a certain time & your stretch goal may be several minutes faster!
Most important is to enjoy the energy of the crowd & the spectators. The Jerusalem marathon is a blast - relax & enjoy!
6. If it helps, remember that you're out there not just for yourself - as a member of Team Lemaan Acahi, you're out there running to benefit others!
“The miracle isn’t that I finished. The miracle is that I had the courage to start.” ― John Bingham
Race-day & pre-race prep
Less than a month to go - this week we'll discuss the day we've all been waiting for - Race Day!
You've trained & worked hard - now it's time to enjoy the fruits of your labors!
Pre-race training -
In the weeks before the run, as you ramp up to your longest run 2wks before the race, pay close attention - if you have any minor injuries, now's the time to re-evaluate & take it easy so you’re good for race day.
A few common minor injuries to pay attention for are:
blisters or rubbing (shafshefet) - start using body glide between toes or on rubbing areas, use base layer garments special for running (yes, it makes a world of difference)
black toenail syndrome - body glide between the toes, or looser toe-box (wider shoes - your feet swell when you run), or don’t lace the toes of the shoes so tightly! Yes, your feet have swollen as you’ve been getting ready for the race!
Achy knees & shins - do proper stretching & don’t over-exercise - ramp it down a bit!
The week before the race is a ramp-down period - only 1 small run. Let your body rest up for the big day & minimize your risk of injuries!
1. Preparation
At least a week before, make sure everything is in order - Don't pack yet, but be sure all your gear is in good condition! If you need to replace something (or it's missing), you still have ample time to run to the store & get it!
A few days before, you'll need to get your race package - TLA should take care of this for us & we can pick up from TLA office or get at the pre-race party
Be sure you know the on-site gear storage arrangements. Most marathons provide a solution on-site. Often TLA provides. Be sure you know what you want to leave at the race & pack in a small bag. Note that, unless you know your booth is providing secure storage, marathon storage is not necessarily secure.
The day before, lay out your gear.
Note what you'll be wearing (TLA shirt & relevant sawg, etc.) & lay it out so it's ready.
Optionals depending on weather & your personal style: gloves, tights / shorts, short/long sleeves, top-layer, head-gear, running glasses (sunglasses), comfy & supporting socks, shoes etc.)
Get your SPI (Small Personal Items) belt ready - lay out what you can (baggie for empty gel packs, tissues, etc.) - if you’re leaving a bag at a bag drop - only carry the bare minimum for the run - weighty & a bouncy belt are not fun - especially after 20+k’s!
Get your nutrition ready (take 1 more gel pack then you think you’ll need so you have a booster for the final push)
Put your gel packets in the belt loops
Or staple them onto your shirt (around stomach level is more comfortable), and on the sides so it doesn’t interfere with the race number. Staple through the tabs on top & bottom - be careful not to puncture the packet!
Pin on your race number & try on the shirt - it’s your race shirt & will feel different with the number on it…
To pack:
Prayer accouterments - siddur, phylacteries, etc.
Pre-ride nutrition
Prepare a bag with post-ride equipment (you're preferred drink, some snacks, training suit to keep warm, comfy shoes or sandals, etc.)
Keep it to a minimum & pack in a small bag for storage
3. Race morning
KEEP YOUR STRESS TO A MINIMUM - STAY RELAXED 🙂
Figure out how to get to the starting area with PLENTY of time to spare - there may be roadblocks, traffic re-routings, parking changes, etc. Plan ahead so you’re not surprised.
Get there early (wait outside until the area opens if necessary)
Get to the TLA booth / prayer area / etc. & relax.
Don’t plan to eat before the race (aside from a quick swig of your favorite pre-race drink & a gel pack if you’re using them [see my previous post]). Don’t eat anything that will engender a pit stop!
Don’t plan on easy access to the facilities! They’re overcrowded, stinky & long lines! Be sure to pack tissues in case you do need - don’t count on anything on-site.
5. The Race itself
Remember, it's a fully supported run - no need to carry water! If you want to be sure to have gels when you want them - carry your own & don't rely on the marathon supply - it can be iffy & not always when you want. But, you can always take what they offer to replenish your supply!
Get to the starting line as early as possible - it’s a mess there & you don’t want to get injured fighting for a position.
If you’re planning to run with a pacer - find them & hook up!
Pacers are guys (usually from another city’s running club) who have committed to running at a given pace. They have their pace time clearly marked on their shirts & on balloons they’re carrying so you can find them at the starting gate. Running with them is really a great way to pace yourself. They’re often great guys & can give you lots of running tips during the race. It’s especially helpful if you have a target time & don’t have a sports watch!
Enjoy the carnival atmosphere - the street performers, the families lining the race course & cheering us on!
6. Apres Race
You’ve made it through the finish line & you’ve won!
Have a look at your time!
Get your medal & take a fruit
Make your way to the TLA booth where you can relax & get some post-race nutrition
Pick up your bag (from TLA booth or marathon storage booth)
Relax & get some pics with your friends
Have a blast!
I'm pretty tired... I think I'll go home now. - Forrest
Q&A:
1. Why do a penultimate run 2 weeks before the event?
A. Physical preparedness
B. Mental preparedness
C. Equipment shakedown - use your race gear. Make sure comfortable & in good condition. Nothing worse than a blister or sole coming off shoe 2/3 way through 🤕😤😬
D. Your body has time to recover & be in top condition for the race
2. Should I take a break before the race?
You should ramp down, but be sure to do keep your schedule of short runs (at least weekly) to keep your body in race condition
3. Minyan arrangements
There’s an official shul at the Jerusalem Marathon
TLA tries to provide a minyan (need to confirm week before)
There are often minyanim in the parking areas, etc.
4. Leaving personal effects
The Marathon provides an official storage location in one of the tents, but it is not considered “secure”.
TLA often provides this as a service to the runners - need to confirm with the TLA staff
3. Routes & what you'll see
(there’s links on the sidebar to all the various routes)
4. Times & Pacing
Here’s a few calculators to help you predict your time based on your training & to help you pace yourself on the route:
Pacing calculators:
https://www.strava.com/running-pace-calculator?utf8=%E2%9C%93&minutes=5&seconds=0&unit_system=metric
Pasta Party!
What is the connection between Purim & running a marathon?
Both pasta & alcoholic drinks were developed as a method of preserving grains (fruits) throughout the winter months.
The connection between the two is that you need one cup of water for each serving of preserved grain!
So remember, at your pasta party, each serving of pasta is prepared with a cup of water!
And when you party like it’s 1999, for each alcoholic ‘drink’ (1 shot hard liquor / 1 cup wine / 1 can beer), be sure to drink 1 cup of water!
Final preparation & the day after
Make your logistics (transportation, etc.) arrangements
Layout all your gear
Don’t overeat the night before (and don’t eat foods that may upset your stomach)
Set your alarm
Get to sleep early!
ENJOY!
Proper hydration is key for racing in desert climates
Pre-hydrate before the race with a good isotonic drink (don’t overdo it, race pit stops kill a time goal)
Maintain hydration & electrolytes during the race (even just a sip at each station)
Post-hydrate after the race with a good isotonic or electrolyte drink to replenish those electrolytes you lost through sweat & to prevent cramps
The day after, make sure to go for a nice, relaxed recovery run!
Now start preparing for next year’s race - farther, faster, better!
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