John's Running Tips

The best advice I can give about racing is to relax and enjoy yourself. Have fun, talk to people, share stories and enjoy the course. After all, racing is meant to be a stimulating, memorable experience. Here are some common questions you might have as the big day approaches:

What should I eat on race day?

Nothing out of the ordinary, that's for sure. This is not the time to experiment, no matter what you may have heard about the latest athletic superfoods. In fact, you might want to eat less than normal on race day morning, since nervousness could upset your digestive system. Your last meal before the event should occur at least three hours before the race starts.

How much water do I need to drink?

You must be diligent about taking in enough fluids, especially if you're racing on a hot day. Avoid caffeine and alcohol prior to the race, as they will dehydrate you. Drink 500 mL of water one hour before the start, and continue taking sips of water every 10 minutes during the race. Don't try to be a hero in hot or humid conditions. Adjust your expectations and drink fluids to balance out the water loss from your perspiration and breathing.

What if I have never run the race course before?

Knowing a bit about the course in advance will build your confidence. A day or two prior to the race, map the route and break it into smaller sections, making sure you know where hills and other key landmarks are located. It is particularly helpful to be familiar with the last half-kilometre (500 metres) of the course. On race day, do a short warm-up jog on the finishing stretch of the course, to get it clear in your mind.

What should I do at the start line?

When you arrive at the starting area, don't be intimidated by what you see other runners doing, especially the ones at the front. Many of them are preparing for a hard effort, whereas you want to make sure you save your energy for a comfortable and successful race. Do some walking, light jogging and stretching to loosen up. Make your way to the back of the starting pack where you won't get caught in the opening sprint. Many marathons have pacing groups, often led by easy-to-spot pace bunnies. Stand near a group that is aiming for a similar finish time as you.

How do I find the right pace?

Begin slowly. Don't worry about all the runners who take off ahead of you. It's far better to start slowly and catch up later than to begin too fast and be passed by hundreds of runners after a kilometre or two. Once you have room to run freely, move into your normal, relaxed training pace that allows you to talk comfortably. Maintain that pace at least until you reach the halfway mark. Then, if you feel strong and want to pick it up a bit, go ahead—but make sure you do it gradually. You can also maintain the same steady pace all the way through. If a certain speed becomes a struggle, slow down to regroup and gather your strength.

I believe in 10:1 training, but won't I look silly if I walk during a race?

Nowhere on the entry form does it say that you can't walk. Alternating 10 minutes of running with one minute of brisk walking is a proven strategy to maintain an even pace for the entire distance. If you want, you can disguise your walking breaks as water breaks. Since drinking water is so important during a race, many runners slow down to drink when they reach the water stations. You can do the same—getting water plus your walk break—and no one will be the wiser.

How can I protect myself against chafing?

On race day, you will run at a higher intensity and may perspire more. The salt in your sweat can increase friction and result in painful chafing of the skin. To avoid this, apply an anti-chafing product such as Body Glide to your underarms and inner thighs. Women should proactively apply the product on the rib cage along the bra line, while men should apply it to their nipples (to avoid the embarrassing situation where chafing escalates to bleeding and you end up looking like you've been shot twice in the chest). Nipple guards are also an option.

Should I sprint hard at the finish?

It's tempting, but not the wisest choice. Concentrate on finishing with good, relaxed, strong form. Soak in the moment and smile for the finish-line camera. After you finish, walk around to help your body cool down. Drink plenty of fluids and change into dry clothes as soon as possible. When you get home, take a cool shower, stretch your muscles, rest… and look for the perfect spot to hang your new finisher's medal.

Race Day Gear

Here is a handy checklist as you set out your race day clothing and accessories the night before:

• Breathable mesh cap
• Sunglasses (if desired)
• Moisture-wicking shirt
• Shorts or tights
• For men: athletic undergarments
• For women: underwear and sports bra
• Socks
• Shoes
• Race bib and 4-6 safety pins
• Timing chip (if relevant)
• Watch
• Water bottle and/or hydration belt
• Gels or other fuel (tested in training)
• Anti-chafing product such as Body Glide
• Sunscreen
• Music player (if desired)

Whether you're about to begin running with the start of the New Year or your goal is to work your way up to a marathon, a mix of walk intervals will be good for you. For beginners, walking before running is a gentle and progressive way to start. Depending on your age, overall health and current level of fitness, walking is a safe and productive activity choice. Think of a regular walking routine as pre-conditioning before embarking on a running program. For someone who has been sedentary, it is much less intimidating to walk than to jump straight to a continuous running program. Start with walking every other day for 20 minutes at a time.

Once you've done some pre-conditioning, you'll be ready to run. The foundation of any sound athletic program involves periods of stress followed by a period of recovery or rest. Doing combinations of walking and running follows this principle. The first week, start by walking for two minutes and running for one minute, and repeat that cycle until your total activity time reaches 20 minutes. In week two, equalize things by walking for one minute and running for one minute, for a total of 20 minutes. In week three, move up to walking for one minute and running for two minutes. If you continue this pattern of increasing your run time by a minute per week, with one-minute walk breaks in between, by the end of 11 weeks you should be up to 10 minutes of running.

For those wanting to pursue a new distance goal, continue to do sets of 10 minutes of running and one minute of walking on your long run days. Slowly and progressively build up to about 80% of your race distance in those workouts. As you progress into the longer distances, hydration and nutrition become significant factors. A sip of water at every walk break and some nutrition (like a gel) every fourth walk break will address your nutritional and hydration requirements. Walk breaks are always optional during the week for the marathon and half marathon runner, but mandatory on your long run day.

Using a combination of walking and running is one of the easiest strategies to stay injury-free and enjoying running. The "stress and rest" training concept is valued by athletes in many sports. Weight lifters do sets, cyclists do intervals and soccer players do wind sprints. They all know that rest is a key component to any training program and to the success of the athlete.

Improved Fitness and Health

A regular routine of walking for 25 to 30 minutes at a time will boost your cardiovascular system and increase the efficiency of your heart and lungs. Among the positive side effects are lower blood pressure and a reduced risk of heart disease. Increased muscular endurance is also a natural result of an exercise program (such as walking) that has repeated, low-intensity actions. Moderate exercise has also been shown to stimulate the immune system, which is good news for cold and flu season.

Stronger Bones and Joints

Weight-bearing activities like walking help build bone density and reduce the risk of osteoporosis. In terms of impact on the joints, walking is gentler than running. Walkers land with a force equivalent to one to one-and-a-half times their body weight; in contrast, runners' joints must absorb three to four times their body weight. Walking eases the stress on the body, thereby avoiding many of the injuries commonly associated with running.

Off-Season Motivation

When winter arrives, not everyone gets excited about dashing through the snow. Some runners dread going out in extremely cold temperatures or worry about slipping and falling on icy surfaces. If this is you, try taking more winter walks this year. The idea of going for a walk may feel less intimidating and will still help you maintain your cardiovascular fitness. You'll benefit from the fresh air and maybe even catch a few snowflakes on your tongue.

Body Composition

A regular walking regimen can help burn fat and improve your muscle tone. Because muscle tissue is heavier than fat, your weight may not change, but you are likely to lose fat as you are gaining muscle. You will notice how toned your muscles have become, and you will look and feel like an athlete.

Self-Esteem

Walking, running and other physical activities naturally improve one's confidence and self-esteem. You will soon feel strong and in control of both your athletic and personal goals. Leading an active life will help you manage stress and stay positive in the face of daily challenges.

Improved Stamina

If you're training for a long distance running event like a spring marathon, incorporating walk breaks can be a great way to stay motivated, minimize injury and improve your recovery. In our Running Room training programs, we are big believers in 10:1 training—ten minutes of running, followed by a one-minute walk break, and repeat. By following a consistent run/walk pattern, we are able to greatly extend the distance we are able to cover on our long run. Taking a short walk break every 10 minutes helps stretch the legs, clear out the lactic acid and reduce the risk of injury.

Social Interaction

Rather than sit at a coffee shop to catch up with a friend, why not get your beverages to go and take a walk around the block? The pace of walking allows for comfortable conversation that makes the time pass quickly. At your nearest Running Room location, the free Wednesday evening and Sunday morning Run Clubs will almost certainly have a walking group. Ask the staff at your local store for more details.

We all face the challenge of fitting a workout into our busy daily schedules. Our families, friends and communities deserve our attention, and today's work world involves many job-related demands. Our personal time is becoming very precious. How do we fit it all in?

To start with, make a daily appointment with yourself for your own health and fitness. It is not selfish; it is necessary. In order to care for the other people in your life, you must first take care of yourself.

People frequently ask me: what is the best time of the day to run? Here are some insights I have received from thousands of runners over the years. As you will see, there is no "best" time. There is, however, a best time for you. Experiment to find the time of day that works with your individual schedule.

For me, the perfect time to run is when time calls me to run! I travel frequently across the country and find myself facing time zone adjustments. A short run is a proven way of grounding me by helping me adapt to the local time. When faced with a busy day I try to run early, since the rest of the day can bring reasons or excuses not to run. Other times, an evening run is a marvellous way to close out the day. The bottom line: fit a run into your personal daily routine, and you'll be glad you did.

Morning
Many runners are faithful believers in the early morning run. It starts their day off right and gets them into a positive mental state. They find that they eat less, are more productive throughout the day and come home to relax without the stress of having to run when they are tired.

Noon
People with busy evening schedules may use their lunch hour as a time to run. It breaks up the day, gives them a refreshed attitude for the afternoon and forces them to eat a light lunch. Many workplaces now have shower facilities to encourage this healthy practice among employees.

Early Evening
These runners say they may be mentally fatigued when they come home from work, but when they go for a pre-dinner run, they return feeling rejuvenated. Fitting in a run after work and before supper makes them enjoy their evenings more, and for many of them exercise is an appetite suppressant.

Night
Some runners tell me that the late-evening run is grand because it relaxes them for the night. They skip the prime-time TV shows and use their run to meditate about life's challenges and find the simple solutions that come from clearing their mind. They claim that the run revs up their metabolism, which continues to burn fat as they sleep.

Dogs make excellent running partners. They will never miss a run, make excuses, whine about an injury, make fun of your form, brag about their personal best or scoff at your jokes.

Before you begin, be proactive to ensure you and your dog are both cleared to run. Talk to your doctor about your running plans, and take your dog to the vet for a check-up. Make sure your dog's inoculations are up to date and you have a valid license in accordance with the local laws. The vet may also be able to provide advice on how much exertion your dog can handle. Hounds and hunting dogs are enthusiastic runners, but other breeds (such as pugs) are not built for long distances.

Your dog's age also plays a role. Puppies, like young children, should not run long distances without a gradual build-up in their conditioning. Older dogs may not have the same ability to run as long or as fast as they once did. Dogs don't wear heart-rate monitors and can't tell you how they're feeling, so make sure you monitor their effort to avoid exhaustion.

Proper hydration is important both for you and your dog. Take fresh, clean water along for him to drink at regular intervals and discourage drinking from contaminated outdoor water.

To protect your dog's feet, keep an eye out for broken glass or sharp pebbles on your route. In the winter, watch for snow and ice in your buddy's paws, and avoid hot pavement in the summer. Take note if your dog starts to lick his paws after or during a run. Inspect and wash his feet if you have reason for concern. Keep his toenails trimmed before each run.

Dogs that are obedient and cooperative are well-suited to join group runs. Keep your dog under control and teach him that this isn't just playtime. If running on a trail or in a park, watch for nearby dogs, rabbits and other distractions that might cause your dog to take off on a wild tangent. There may be some areas where he can run free and others where it may be practical or required to be on a leash. Do your research in advance and consider everyone's safety when planning your route. As always, clean up any messes he makes.

If necessary, invest in some professional training lessons to make running safe and stress-free for all. Follow the rules of conduct in parks, on city streets and along community trails. Respect the enjoyment of everyone in a shared environment. Both you and your dog will reap the benefits of the time spent outdoors. The best part is, you have a running buddy who will never say no to a run.

There are a number of things you can do to make your run safer, especially if you are running alone. Use your common sense and plan ahead based on your location and the conditions outside. Run through this safety checklist in advance of your next solo outing.

Carry identification. Make up a small card listing your name, address, a friend or relative's phone number, your blood type, and any other relevant personal medical information. Keep the card on the inside sole of your running shoe or tied to your lace.

Bring a fully-charged cell phone or smartphone. Alternatively, carry a calling card or coins for an emergency telephone call.

Run in areas that are familiar to you. Know the location of telephones, businesses and stores on your routes.

Make sure your friends or relatives know your favorite running routes. If possible, print out a map or inform someone which route you've chosen before you leave.

Avoid unpopulated areas, deserted streets and overgrown trails. Especially avoid unlit areas at night. Run clear of parked cars and bushes. Stay alert and use your hearing to be aware of your surroundings.

Ignore verbal harassment. Use discretion in acknowledging strangers. Look directly at others and be observant. Keep your distance and keep moving.

Run against traffic so you can easily see approaching vehicles.

Be visible. Wear reflective clothing or a headlamp in low light conditions.

Don't wear jewelry.

Use your intuition about suspicious persons and areas. Call the police immediately if something happens to you or you witness anything out of the ordinary.

Carry a whistle or noisemaker. Some runners carry pepper spray in case of an unexpected animal encounter.

Colder temperatures are here, and sleeveless tanks have given way to long-sleeved tops with thumb holes in the cuffs. As you probably already know, the key to cold-weather running is to dress in layers. But, did you also know that there are specific types of clothing and fabrics that should be chosen for each layer?

For your top half, here is the recommended three-layer system, comprised of a base layer, thermal layer, and outer shell.

Base Layer

This is the most important layer, and its job is to keep you warm and dry. Look for form-fitting long-sleeved shirts made of technical fabrics that wick away sweat and allow evaporation. Since keeping warm in the winter is all about staying dry, avoid cotton shirts—they will hold moisture and cause you to become wet and chilled.

Thermal Layer

The premise of layering is that the air between the layers provides you with much-needed warmth. An insulating thermal layer is optional, depending on the weather conditions and your personal preference. Fabrics like Polar Fleece and Arctic Fleece add warmth without weight, in contrast to traditional bulkier options like thick cotton and wool. Again, choose a moisture-wicking fabric, otherwise you will dampen the effectiveness of your layers.

Outer Shell

This is not an everyday necessity, but definitely an asset on cold, windy days. A proper shell should prevent the winter wind from reaching your damp base layer, as well as allowing moisture and some heat to escape from inside. A windproof, breathable shell is your best bet. Purchasing a high-quality waterproof jacket will allow you to make use of your investment in all seasons.

Canadian Olympian Andre De Grasse won three sprinting medals in Rio with an unorthodox right arm swing that became known as the "Andre Arm". In interviews, De Grasse has been candid about it, admitting he's not sure where he picked up the tendency to sprint with his right arm straight, and adding that he and his coach are working on fixing it.

From a technical standpoint, correcting Andre's arm mechanics makes sense, since he is an elite sprinter who competes against the best in the world. On the other hand (or arm), his results have been so impressive that it begs the question: if something is working, is it better to stick with it? And what constitutes "proper" arm swing, anyway?

Like many elements of running form, arm position varies widely from one runner to the next. Some runners carry their arms up high like a shadow boxer, while others keep their arms low and have minimal arm movement. Personally, I like to think of my arms as a metronome that keeps the timing and rhythm of the run smooth.

In general, the arms should swing naturally and loosely from the shoulders. A relaxed arm motion prevents the arms from being too high or too rigid, which expends unnecessary energy.

Optimal arm placement also helps your cardiovascular system. Your heart has to pump blood through your entire body, and all the major muscle groups are looking for additional blood during running. As far as your hardworking heart is concerned, the most efficient place to carry your arms is in the area of your heart, so keep your arms bent at about 90 degrees. If you carry your arms too high, the blood has to be pumped uphill; if your arms are too low, the heart has to pump the blood an even greater distance.

Your hands play a role in this, too. Since running is a forward-motion sport, all your movements should be in the same direction. Ideally, your hands should not cross the mid-point of your chest. Holding the palms of your hands inward and slightly upward will keep your elbows near your sides.

Keep your hands in a relaxed position and avoid clenching them into fists, this helps your forearms and upper arms stay relaxed. We have all seen people running along with their arms dangling, in an effort to alleviate tension that has travelled up through the hands, forearms, and arms to reach the shoulders. Staying relaxed can help prevent this discomfort.

Ultimately, your arm swing should feel natural and comfortable. At the end of a race, pushing a little harder with your arm swing can help increase the turnover rate of tired legs. It may be just the thing to give you an extra burst of speed over the last 100 metres' the perfect moment to channel your inner Andre De Grasse.

Starting out with the correct arm motion

Here are a few simple tricks to try if you are trying to hone or re-train your arm swing:

Apple in Your Pocket

As you are running, think of reaching for an apple, placing the palm of your hand over it, pulling it back and putting it in your pocket. The palming motion of your hand over the imaginary apple gets you to relax your hand, while the return motion maintains your alignment. Work at keeping your hands really loose, and practice clipping your hip with your thumb on the way.

Crackers and Chips

To relax your hands while running, try touching your thumb and middle finger together lightly. I have seen Running Room clinic groups hold single potato chips (such as Pringles) in this way and head out for their training run, challenging themselves to not drop or break their fragile cargo. If you are a chronic fist-clencher, try holding saltine crackers in your hands and see if you can keep them whole for the entire run.

Slice and Dice

If your arms cross over the vertical mid-line of your body while running, the lateral motion may cause your lower back to tighten up. If you think you have this tendency, try standing on the spot and working just your arms in a running motion. If you exaggerate the crossover motion, you will feel the stress that it puts on your lower back. Focus on slicing your arms in a forward-and-back motion instead.

Adding variety to your running keeps you mentally fresh, and trail running might be the next big thing for you to try. The cross-training effect of hills, the challenge of uneven surfaces and the sheer beauty of the trail can have an uplifting effect on your training. Be an explorer and discover a new part of your city or province. Think of each trail run as an adventure where you improve both your mental and physical well-being.

If you're a trail running rookie, here are some things you may be wondering about:

1. Do I need running shoes designed specifically for trails?

This comes down to personal preference and what type of trail you'll be running on. Some runners prefer a trail shoe specifically designed for rugged off-road conditions—these tend to have a more aggressive outer sole, waterproof material and a lower profile to provide a greater feel for the trail. Personally, I run in my regular training shoes, since they provide the specific motion control needed for my biomechanics. I like the feel of a regular shoe with the familiar support I'm used to, and it makes me feel less vulnerable to injury. If conditions warrant it, I'll add on a pair of Due North traction aids for better grip.

2. Should I carry water with me?

Water is essential for every runner, since staying well-hydrated improves your overall performance and recovery. For shorter distances, a traditional hydration belt (single or multi-bottle) will work just fine. For long runs over extended distances, a CamelBak hydration pack is a great option. Water is the top choice for most runners, but if you sweat more profusely or the conditions are hot and humid, an electrolyte solution like Gatorade can be helpful.

3. What precautions should I take to help ensure my safety?

Since trail running may take you off the beaten path, have a safety plan. Leave behind a map of where you will be running and take a fully charged mobile phone with you. Be sure to register at the start and finish of the trail if required. Know the area and the dangers within it so you are prepared. Think about potential animal encounters and be prepared to take evasive action. Brainstorm how you would deal with a situation like a sprained ankle and still remain safe. Pack an extra layer of clothing, a whistle, insect repellent, sunscreen, and a hat. Wear a light pair of gloves to protect your hands and wipe the sweat from your face. The best scenario is to buddy up and run with a friend or a group, which is great for both motivation and safety.

4. I often see trail runners wearing knee-high socks—why is this?

Many runners find that longer compression socks improve their balance and circulation. The added confidence and warmth of the longer sock can help prevent potential muscle pulls or soft tissue injuries. They also provide some protection from ticks and insect bites.

5. How do I avoid an injury from tripping on a rock or tree root?

If you're new to trail running, watch your pace and try not to be overly ambitious. A wearable heart rate monitor will indicate how much harder you are running on a hilly, challenging trail. As your body adapts and your balance and footing become more stable, you can pick up the pace moderately—but you should still aim to stay within your comfort zone for the majority of the run. Your number one goal is to stay injury-free on this new terrain, so take it easy at first and keep a careful eye on the trail ahead. When the path opens up or you have a clear uphill section, then you can test yourself a little more. Consistent training will soon have you running stronger and faster.

6. How do I find a suitable running trail near me?

Check with your local park or conservation area, as they may be able to recommend routes and advise you about trail conditions. Google Maps now includes some trails in their street view. Ask at your local Running Room store, as they can provide you with directions and information about trails in the area.

Successful running requires you to find the delicate balance between the amount of stress followed by the right amount of rest or recovery. Stress followed by rest allows your body to recover and become stronger, fitter and faster.

Effective training combines weekly sessions of long endurance runs, strength training for both your cardiovascular and musculoskeletal systems, and speed training to develop your coordination.

Long Slow Distance runs are prolonged training runs at low intensity (50 to 70% of your maximum heart rate). Done at a conversation pace, these runs develop your endurance and stamina. Basically, they get you adapted to being on your feet for an extended period of time. Duration, not speed, is the focus.

Uphill training develops the upper leg muscles, which produce speed; downhill training forces you to run faster and improves your coordination. Tempo runs (done at a steady pace for about 20 minutes) and cruise intervals or accelerations challenge your coordination and leg turnover rate.

Recovery from hard training is important; it is the essence of all sound training programs. Long runs, hills and speed work (individually and together) place the runner on the edge. Rest allows the body to recover, become stronger and stay injury-free. My 10-and-1 training system of running for 10 minutes and walking for one minute is based on this "stress followed by rest" principle. The same idea applies to running hard hill repeats between easy recovery jogs, or doing intense bursts of speed followed by walk breaks. Rest is an important part of your training.

If you continue to overload your body with stressful sessions of long runs, hills or speed, you will eventually become injured. Resting between running sessions—which can mean a day off, an easy run, or cross-training—will help keep you injury-free as well as improve your motivation as you feel yourself becoming stronger.

Your training should peak in mileage, strength and speed for your goal race. Most runners find a build-up of endurance or speed in 10% increments prepares them for the race and keeps them off the injury list. A week before the race, you should back off your training for a week of gentle running leading up to your race day.

Listen to your body, as the pace that feels right is often right! Beware of overtraining, adding too much to your distance or increasing your speed too quickly. Stretch or include some yoga after your runs, as tight muscles are more susceptible to injuries.

If you find yourself running more than two or three kilometres, you're running for more than fitness—you're running for the love of the sport. Use the basic principles above to keep your goal of being an athlete for life.

Let's face it: running hills builds strength, power and speed while helping you become a better runner. The effort of running hills builds leg strength, improves overall stamina and increases efficiency—which translates into running faster. Hills are also a great way to prepare your body for the rigours of speed intervals. They offer an added challenge to your running routine and help you maintain quickness.

Running hard up short hills is like doing short repeats on a track—both are anaerobic workouts. You run hard and fast to develop explosive power and speed. Run hard up the hills, at about 80% of your maximum heart rate. Be careful to not run so fast that you lose your form. Look up the hill, run tall and stay light on your feet. The steeper the hill, the shorter your stride should be. If you try to maintain your regular stride length on an incline, you're going to double your workload. To compensate, shorten your stride and increase your leg turnover rate. Good posture will keep your breathing relaxed and efficient.

Do hill training once a week, but take a break from it for at least a week prior to any races.

Downhill running requires good technique. Often you may see runners leaning back and braking as they run down hills. On the downhills, concentrate on your form. Think about leaning forward and working with gravity. If you feel somewhat out of control as you lean forward, simply lean back and your pace will slow. Train hard on both the uphills and the downhills with rest in between.

If you live in a flat area and have no hills to train on, find a bridge, overpass or parking garage as a substitute. In a prairie city like Winnipeg, the ingenious local runners head to "The Dump," a former landfill site that is now a city park with a steep road.

Hills are your friends and they will make you a better runner. Gotta love them!

Is there a perfect running style and form?

Each runner is unique in terms of body shape, size and gait. Generally, the recommended form is to run tall with your body perpendicular to the running surface. Keep your head in line with your body and eyes focused ahead. Keep your hands lightly closed, moving in rhythm with the cadence of your legs. Try to run lightly on your feet, making as little noise as possible, with a quick leg turnover rate. Lastly, smile to stay relaxed (and to confuse your competition).

What is the right way to breathe?

Keep it comfortable and natural. Breathe in through your nose and mouth, then purse your lips and fully breathe out. Think of it as belly breathing.

How can runners deal with the dreaded side stitch?

Typically, a side stitch is an indicator you're running too fast or too far for your current level of fitness, and your diaphragm is working too hard. To alleviate some of the discomfort, ease up on your pace, stay relaxed, and concentrate on pursing your lips and exhaling fully with each breath.

Is running a good way to lose weight?

Running burns calories, and it can help re-shape and firm your body. The key to long-term success is finding balance and keeping a positive self-image. Think of yourself as an athlete and make your lifestyle choices accordingly. Focus on your overall health, wellness and fitness rather than the number on the scale.

Do runners need to take salt tablets?

No. Our North American diet provides more salt than is required. Stick to a well-rounded diet and read labels carefully, as many foods are high in sodium.

What causes a black toe?

Usually it is the result of running longer than your regular distance, running for extended periods downhill, or running faster than you normally would. Be sure to check your shoe fit, keep your toenails trimmed and increase your intensity or distance by no more than 10% per week.

How can I stay injury-free?

Be kind to yourself. Don't push yourself too hard, too much, too often, too soon or too fast! Challenge yourself, but be patient as you follow a gentle, yet progressive program. Avoid dramatic increases in speed, distance and strength workouts.

How much improvement can I expect in my running?

Most runners show improvement for up to 10 to 12 years. For example, an 18-year-old should see a continual improvement in performance until age 30. If you're a returning athlete at age 50, you'll continue to improve until you're in your sixties. The key is consistency in your training with an emphasis on endurance, strength and speed training.

At running events and expos, I am frequently asked: "What is the bare minimum I need to run to prepare for a big race?"

The answer is: you need to run four times a week. Two of these runs are simply for base training, while the other two should be high-quality runs with a focus on speed and stamina. The quality runs should consist of a tempo speed run and a weekend long slow endurance run.

For a tempo workout, begin and end with a 1K warm-up and 1K cool-down. The kilometres in between (ranging from 5 to 10K) should be run at a pace about 15 to 30 seconds slower than your current 5K race pace. Tempo runs help your body and mind adapt to running at an uncomfortable pace. They help increase your VO2 Max (your body's ability to take in and utilize oxygen at the muscle layer to make energy), as well as push out your lactate threshold (the point at which you feel that burning sensation in your legs from the lactic acid). These workouts will make you a more efficient runner and improve your ability to fight off fatigue.

To teach your body that you can pull out some speed when needed, add a short burst to your tempo runs. During your weekly tempo session, include a repeat that is 60 to 90 seconds faster than your projected race day pace. The faster running over a shorter period of time will build your confidence and add some snap to your leg turnover rate, while minimizing your injury risk.

Your long slow run is just that: long, slow distance. Your pace should be about 60 to 90 seconds slower than your projected race pace. Doing your long runs at a slower pace helps your body build endurance without wearing it down. Most running injuries come from running too fast—I have yet to hear of a runner becoming injured from running too slow. The purpose of the long run is to introduce your body to the rigours of running for an extended period of time, so be disciplined about the slower pace required for these workouts.

The two weekly base training or "maintenance" runs are short runs of 3 to 5K. These are as much for your head as they are for your body, and they should be run at a comfortable pace.

They are designed to keep your total weekly base miles up and act as recovery runs to keep your legs loose and limber.

Following this four-runs-per-week program is useful, especially when you're trying to balance your personal, professional and community activities and still find time to run.

First off, let's all agree on one thing; running a half marathon one day and running a full marathon the next day is indeed, goofy! However I've had many letters asking for a program for the "Disney Goofy Race" weekend so here is the training required. A number of runners followed this regimen last year, all finished "smiling and upright."

The key ingredient to the program is specifically training your body and your mind to run a long distance, and then, run double that distance the following day. With the added endurance to the program, the amount of speed, tempo and hills are reduced. Your first goal is to arrive at the start line injury free. If you do so, the odds are well in your favour to finish strong on race day.

Two rest days and two easy run days provide you with extra recovery from the long run double days. Your quality workouts are the Saturday and Sunday long slow distance and the hills and fartlek run on Wednesdays. This program is certainly not for everyone but it will work for those about to prove they are certifiably "goofy."

A note on LSD Pace

The pace for the long run on the chart includes the walk time. This program provides an upper end (slow) and bottom end (fast) pace to use as a guideline. The upper end pace is preferable because it will keep you injury free. Running at the bottom end pace is a common mistake made by many runners. They try to run at the maximum pace, which is an open invitation to injury. I know of very few runners who have been injured from running too slowly, but loads of runners who incurred injuries by running too fast. In the early stages of the program it is very easy to run the long runs too fast, but like the marathon or half marathon the long runs require discipline and patience. Practice your sense of pace by slowing the long runs down. You will recover faster and remain injury free.

Hills

Distance for the day is calculated as the approximate distance covered up and down the hill. Now, you will no doubt have to run to the hill and back from the hill unless of course you drive to the hill. You will need to add your total warm-up and warm-down distance to the totals noted on the training schedule. I recommend a distance of 3 km both ways to ensure adequate warm-up and recovery because hills put a lot of stress on the body. Hills are run at tempo pace (80% maximum heart rate) and must include a heart rate recovery to 120 bpm at the bottom of each hill repeat.

Workouts Long Slow Distance (LSD–Run/Walk)

Long Slow Distance runs are the cornerstone of any distance training program. Take a full minute to walk for every 10 minutes of running. These runs are meant to be done much slower than race pace (60%– 70% of maximum heart rate), so don't be overly concerned with your pace. These runs work to increase the capillary network in your body and raise your anaerobic threshold. They also mentally prepare you for long races. Tempo Before starting tempo runs, include several weeks of hill running to improve your strength, form and confidence. For the tempo runs, run at 80% of your maximum heart rate for 60%–80% of your planned race distance to improve your coordination and leg turnover rate. Include a warm-up and cooldown of about three to five minutes. These runs simulate race conditions and the effort required on race day.

Fartlek (Speed Play)

Fartlek runs are spontaneous runs over varying distances and intensity. Run the short bursts at 70%–80% of your maximum heart rate, if you are wearing a monitor. From a perceived effort, conversation is possible but you notice increased breathing, heart rate and perspiration. Between these short bursts of hard effort, but no longer than three minutes, add in recovery periods of easy running to bring your heart rate down to 120 beats per minute. Speed play fires up your performance with a burst of speed. The added recovery/rest interval keeps the session attainable and fun.

Suffering from a winter cold? Staying physically fit helps reduce the likelihood of falling sick with a cold, a study in the British Journal of Sports Medicine suggests.

Exercising five days a week or more for at least 20 minutes yields a 40% reduction in illness days compared with those who averaged one day of exercise per week or less.

The severity of colds was also reduced 32% between the least fit and most fit groups, the researchers found. But exercise not only reduces stress and helps people sleep better, the researchers said. Physical activity also causes more immune cells to circulate through the body, where they are available to kill any viruses, according to researcher Dr. Nieman. The immune-boosting effect of exercise adds to the benefits in fighting cardiovascular disease, stroke and cancer. Yet another reason to get the New Year off to a running start!

The New Year is here and you have made the resolution to be more consistent in your running. You know running can have an enormous impact on your physical, mental and emotional health. One way to make your running more enjoyable and consistent is to find a group to run with. A group must be at least three people—that way if someone can't make it, there is always a couple of people ready and waiting to run. Call it positive peer pressure.

While we all enjoy the solitude and calmness that comes from a run, we still need the encouragement and camaraderie of other runners. Every Wednesday evening and Sunday morning wherever there is a Running Room there is a group ready to foster and encourage runners of all abilities to join a group for a run. If you are just getting started with your running program, join the "learn to run" group, or if you looking to test your current training, join in with one of the speedster groups. To run faster you need to run faster—who would have guessed? One of the best ways to do so is in a group environment.

Staying consistent in your running is also one of the foundations of self-improvement. So, for the beginner runner, getting out with other runners of the same ability soon gets you fit, creates the positive peer pressure to show up each week, and leads to improved performance, all while expanding your circle of friends. And your friends are an eclectic group from all walks of life—you could be a university student and a university professor running together. The only way you are judged is by the distance you're training for. You decide if you are with the beginner group, 5K group, 10K, half or full marathon group.

The consistency and structure of the group run allows the runner to experience the child-like approach to a workout. A child never thinks of their activity as a workout—they think of it as play.

Our training programs do their practice runs on Wednesdays and Sundays all across Canada. So if you are looking to run with a group and looking to make some new friends drop in for a run—they are free and friendly to all comers. Your only commitment is to show up each week, and to bring along a joke or juicy story to share on the run. You will be amazed how committed you will be once you start to have fun running with the group. Drop in any Wednesday evening or Sunday morning and introduce yourself to the store manager and they will introduce you to your group.

RULE 1

When running with a Running Room group, no one runs or walks alone! A group practice session is not a race; save the race pace for race day and work as a group to make sure no one gets left behind.

RULE 2

Group running gives us an opportunity to connect with others, but hopefully not with cars, trucks or buses. When group running on the roads or trails, be alert of oncoming traffic, including vehicles, cyclists and other runners or walkers. The person on the inside should lead the way and move to the right into single file.

RULE 3

In larger groups the lead runners should holler, "runner up" or "walk ahead and stay right." Doing so will prevent a group from unintentionally taking over the full road path or trail. Share the roadways, pathways and trails for the enjoyment of everyone.

RULE 4

Do not litter! Watch the gel packs and energy bar wrappers—bring them home with you. The only things permitted to remain on the road are fun stories and intense discussions.

RULE 5

Smile and wave to fellow runners, cyclists, pedestrians and motorists. A friendly smile can make their day as enjoyable as yours.

RULE 6

If you are passing a walker or runner, as you approach her or his left shoulder, call out "runner on your left." Wish runners a good run or walk. Smile as you go past.

RULE 7

In large groups the leaders are the eyes for the group. They should call out "post ahead" or "watch the ice."

RULE 8

When taking a walk break, raise your hand, call "walk break" and move to the side.

RULE 9

Be attentive to your surroundings and expect the unexpected—loose dogs, low branches, pot holes, lost kids or deep-inthought adults. Be prepared to go around the distraction.

RULE 10

Start as a group and finish as a group. Adjust the pace to the comfort level of the group. If everyone is together you can pick it up a notch; if some have started to drop off the pace you can ease it up. The difference of a few minutes can really affect the enjoyment and recovery level of the run.

RULE 11

Watch the other runners in your group for signs of dehydration, heat exhaustion and frost bite—keep each other injury free and safe!

RULE 12

If you are currently running alone, then it is time to join a free practice run every Wednesday evening and Sunday morning from your local Running Room.

RULE 13

There is a pace group going your distance and your speed and no one gets left behind!

RULE 14

Encourage everyone to stay healthy, stay running and continue to have fun.

The heart rate monitor can assist the new runner in establishing a safe, effective pace in his or her training. As runners progress in their training, a heart rate monitor can help them train more efficiently, stay off the injury list, run at the right pace, and run with the right level of exertion. Overtraining, both in distance and intensity, can be avoided with a monitor. For many folks, it is like their personal coach sitting on their arm.

The monitor can help you control your enthusiasm, leading you to the most intelligent training program. Most runners are type A personalities—the monitor will help them achieve the long slow runs by slowing them down and helping prevent them from over doing the speed and tempo runs. Staying in control keeps your training progressive and minimizes the risk of injuries.

Heart rate training requires runners to know their maximum heart rate, which can be done in a physiological test to exhaustion. Very few runners have the opportunity to do this test so we must have an alternate method that will estimate our maximum heart rate with some accuracy. There is a very simple and commonly used predictive formula for your maximum heart rate: if you are a man, subtract your age from 220 and if you are a woman, subtract your age from 226. For example, a 40-year-old man would have a maximum heart rate of about 180, and a 40-year-old woman would have a maximum heart rate of about 186. Use your results only as a guideline; listen to your body as you train. The heart rate house is built with the foundation (base training), the walls (threshold training) and the roof (speed training). The key for the athlete to understand is at what intensity they should do the three phases of training and how they should feel.

Let's start with base training, because it is the foundation of our program. The athlete will feel the run is fun, easy and sociable. They have no problem carrying on a conversation. This is a level of training where fat gets used as your main source of fuel. This is the level at which the majority of long runs should be done. Burning fat for fuel allows the limited stores of glycogen to be spared. Training at this level prevents the athlete from becoming too tired, thereby improving recovery time and enabling the athlete to train at the higher intensities when needed. The training should be done at 50% to 70% of maximum heart rate.

The next level is threshold training or strength training, the wall of our heart rate house. The athlete finds this still fun, but talking is laboured. Conversation is in very short sentences—the runner would prefer to talk later. This is the level of intensity at which the runner would do hill training, tempo and fartlek runs. More recovery is required from this effort than from base training. Threshold training should be done at 70% to 85% of maximum heart rate. Use a heart rate monitor during threshold training because as your fitness improves you will become faster over the same distance at the same effort. The runner should also monitor recovery time, which will decrease as fitness improves.

The final phase, which is the roof of our house, is the speed training level. This is the land of heavy breathing and no talking and should only be done after the base training and strength training have been done on a regular basis. It's still fun, but the focus is on recovery. If done properly and with the right level of fitness, your breathing and heart rate drop quickly after each hard effort. The training in this phase should be done at 85% to100% of maximum heart rate.

Polar heart rate monitors have established the benchmark for athletic monitors. The basic monitor displays your heart rate; the more advanced models allow for such features as target zones, recovery times, out of zone alarms, interval times and calorie count. Whether you are a novice looking for a safe progressive improvement in your training or a seasonal runner looking at improving the quality of your run, have a look at the latest in heart rate monitors.

How often should I race and what is the best method of pacing during the race?

For the most part, the longer the race, the greater the stress endured by the runners. For the trained runner, the rule of one day recovery for every kilometre raced is an intelligent guide. A 5K requires one week's recovery; 10K racers can expect to run one every other weekend; half marathons one every two or three weeks; and full marathon racers one every month or two. Your recovery time will be dependent on the intensity at which you race. The faster you race, the more recovery you will require.

The deep residual fatigue from racing will leave you heavy-legged and running flat if you attempt to race again after a hard effort. The less training prior to the event, the more recovery time required by the athlete. Trust and respect your training and respect the distance you are racing. Adopt your training with a longer recovery time for the longer the distance.

There are three strategies for race day:

• Start hard and fast and fade in the later stages of the race.
• Start slow and run a faster second half of the race.
• Run the whole race at a steady consistent pace.

My recommendation is to run the whole race at an even pace. This approach will, in theory, produce the best times for the runner. Start too fast, and you will discover an early and deep fatigue created from early oxygen debt. Running the final stages of the race is a challenge because of the deep fatigue. For the best recovery, start slow and build into the race. Your optimum time may not be achieved, but your post-race recovery will be improved. It makes for the most comfortable race. Even pacing will give you the best race results.

If you are currently planning your training around a specific race, you are already practicing a seasonal approach to your training; the training term for this is periodization. Periodization structures your training program using a planned program composed of base training, strength training, speed training, racing and rest. This produces a successful performance without the risk of over-training and minimizes injury risk. This type of training doesn't mean you have to race, but by planning for peaks in performance you structure your program around the time you would like to be in top shape—like the summer when you might be seen wearing a bathing suit!

Dividing your training into units will allow you to structure a progressive increase in training incorporating rest phases to allow for regeneration and adaptation. Building your intensity or volume progressively includes some rehabilitation, consisting of a rest week or recovery period. A rest week is rehabilitation: it consists of lower intensity and volume training sessions. You train but at a modified speed and distance.

If you do race, give your body a chance to rest and recover following a peak performance. The distance you ran, the intensity at which you raced and the corresponding muscle soreness determine the amount of recovery you require.

If after the race you have no soreness, you can continue training, but do not race or do any speed training during the recovery period. If you have some mild muscle discomfort to the touch, reduce your training intensity and distance for seven days.

If walking is uncomfortable or you are unable to squat with ease, reduce your training for 14 days and do no racing or speed work. If you have pain and discomfort while walking, reduce your training for a full month and do no racing or speed work. Better to take a few days off than a few weeks or even months.

Recommended guidelines for racing are:

8Ks can be run weekly, 10Ks every two weeks, half marathons once per month and marathons three times per year. These guidelines will work if you train using a seasonal approach and remain injury free.

The key to increased performance is your body's ability to adapt to the rigours of training and racing.

Some race recovery tips:

• Keep moving. Park your car at the far end of the parking lot—a gentle walk will help you cool down.
• Have some protein. For me a glass of chocolate milk works perfectly, or try one of the new recovery or breakfast drinks.
• A glass of water will correct any dehydration, and a couple of pretzels will provide for any sodium chloride losses.
• Shower after the run, but as soon as you can, run cold water on your legs. On a summer day stop in your yard and run cold water over your leg muscles. You will be amazed how it aids in your muscle recovery and perks up the legs.
• In the evening you can have a warm Epsom salt bath. The Epsom salts help remove lactic acid, and the warm bath provides relaxation for the recovering muscles.
• After the bath spend some time doing some gentle stretching. The stretching and relaxation techniques will assist in dealing with potential sleep twitches and contractions some runners suffer at night after vigorous running.
• Take time to review your training, review your peak performance and plan for the next level of fitness.
• Try a swim on the day after a long run or race. It is a great way to loosen up the legs.

Part of the rites of spring are the events from Victoria to St John's that runners use as goal events to acheive a special distance or set a new personal best time. With the spring season now a fond memory, to avoid suffering from post-race syndrome following your big race, set some new goals for yourself.

First and foremost, do not lose the new level of fitness you have attained through your recent training cycle. This is the time to think of maintaining the level of performance your body has reached as an athlete. The key to maintaining your level of fitness is a maintenance program while you contemplate a new goal.

For the 10K racer, keep your long run in the 8 km (5 mi) range and use your new level of fitness to race some fast 5 Ks. Your base training is in place, and you can use the 5K races to improve your overall self-assurance and speed.

Half marathon runners can schedule a long run of 12 km (7.5 mi) to maintain their endurance. The half marathon runner on the off weekends can schedule in some 10K races to work on your strength, speed and self-confidence.

The marathon runnercan keep her long runs in the range of 16 km (10 mi). In addition to keeping you in shape, 16 km every other weekend can be a great way to abbreviate your training for the next marathon. By maintaining your long run in the 16 km range, you can prepare for the next marathon in as little as 12 weeks. Or you can prepare for a half marathon in six weeks.

Give yourself adequate recovery from your race—two weeks for a 10K race, three weeks for a half marathon and four weeks for a marathon—before you race any distance or do any high-quality running. You can run, but think of your runs as "massage type" running to loosen the legs. Select your races sparingly and aim for great results. Run to achieve a time, or run for fun or for special bragging rights over family and friends. A race can provide the stimulation to compete to your very best level of performance, or it can awaken you to the joy of running and the fun, camaraderie and festivities of race day.

The 10 K road race requires only a limited amount of training, which can fit into most busy schedules, and the other added bonus is you recover quickly after the race. For most of us it is a fun event - you usually end up with a new T-shirt, great conversations with fellow runners, some food, a sense of accomplishment and bragging rights with your buddies. It can be a simple benchmark to judge your current fitness, or it can be a real test of athletic and competitive abilities. The distance is short enough that most runners can enter the event with only simple modifications in their normal training.

Some key areas to focus on to optimize your success while training and to stay injury free are the following:

• Workouts Long Slow Distance (LSD-Run/Walk)

  
  Long Slow Distance runs are the cornerstone of any distance training program. Take a full minute to walk for every 10 minutes of running. These runs are meant to be done much slower than race pace (60-70% of maximum heart rate), so don't be overly concerned with your pace. These runs work to increase the capillary network in your body and raise your anaerobic threshold. They also mentally prepare you for long races.

• A Note on LSD Pace

  
  The pace for the long run includes the walk time. Give yourself an upper end (slow) and bottom end (fast) pace to use as a guideline. The upper end pace is preferable because it will keep you injury free. Running too fast a long slow training pace is a common mistake made by runners. They try to run at the maximum pace, which is an open invitation to injury. I know of very few runners who have been injured from running too slowly, but loads of runners who incurred injuries by running too fast. In the early stages of the program it is very easy to run the long runs too fast, but long runs require discipline and patience. Practice your sense of pace by slowing the long runs down. You will recover faster and remain injury free.

• Steady Run

  
  The steady run is a run below targeted race pace (70% maximum heart rate). Run at comfortable speed; if in doubt, go slowly. The run is broken down into components of running and walking. If you are new to the 10K, we encourage you to use the run/walk approach. Walk breaks are a great way to keep you consistent in your training.

• Hills

  
  Distance for the day is calculated as the approximate distance covered up and down the hill. Now, you will no doubt have to run to the hill and back from the hill unless of course you drive to the hill. You will need to add your total warm-up and warm-down distance to the totals noted on the training schedule. I recommend a distance of 3 km both ways to ensure adequate warm-up and recovery because hills put a lot of stress on the body. Hills are run at tempo pace (80% maximum heart rate) and must include a heart rate recovery to 120 bpm at the bottom of each hill repeat.

• VO2 Max

  
  VO2 max is the volume of oxygen your body can obtain while training at your maximum heart rate. High VO2 levels indicate high fitness levels, which allows these fit athletes to train more intensely than beginners. Interval training of tempo, fartlek and speed sessions improves the efficiency of your body to transfer oxygen-rich blood to your working muscles.

• Tempo

  
  Before starting tempo runs, include several weeks of hill running to improve your strength, form and confidence. For the tempo runs, run at 80% of your maximum heart rate for 60-80% of your planned race distance to improve your coordination and leg turnover rate. Include a warm-up and cooldown of about three to five minutes. These runs simulate race conditions and the effort required on race day.

• Fartlek (Speed Play)

  
  Fartlek runs are spontaneous runs over varying distances and intensity. If you are wearing a monitor, run the short bursts at 70-80% of your maximum heart rate. Conversation is possible, but you notice increased breathing, heart rate and perspiration. Between these short bursts of hard effort-no longer than three minutes-add in recovery periods of easy running to bring your heart rate down to 120 beats per minute. Speed play fires up your performance with a burst of speed. The added recovery/rest interval keeps the session attainable and fun.

• Speed

  
  You must have a sufficient base training and strength training period before tackling speed. Speed is simply fast runs over short distances, e.g., 5 x 400 m, usually with a relatively long period of recovery to allow the unpleasant side effects of the anaerobic activity to diminish. In our training programs we factor in a 3 km warm-up and 3 km warm-down into the total distance to run. In the training programs I have purposefully lowered the pace of your speed works (95% maximum heart rate) as opposed to a much higher rate (110% maximum heart rate), which is commonly used but results in many injuries. In these programs we use speed to fine tune, not to damage; it has proven very successful in all our programs.

• Walk Adjusted Race Pace

  
  How do we arrive at a "walk adjusted" race pace? When you are walking, you are moving slower than your "average run pace". When you are running, you are moving faster than your "average walk pace". The walk adjusted race pace factors in the variation in walking and running speed. The challenge is knowing the average speed of your walking pace. We have devised a formula to calculate moderate walk pace, which allows us to determine the exact splits, including running and walking pace. The effect of this calculation is that the "walk adjusted" run pace is faster per kilometre than the average race pace. However, when calculated with your walk pace you will end up with your target race pace. You can go online at runningroom.com and print out your "walk adjusted" pace bands for race day.

Hills are a wonderful way to add some resistance to your training. When you overcome resistance to your training, your muscles get stronger and the intensity of your training increases. Runners have used hills for decades as a way to increase endurance, strength and speed.

The hill used for training should be 400–600 m in length and should have an incline of 6–8%. Prior to starting the hill session, be sure that you have warmed up and are relaxed and moving fluidly. If after your warm-up you still feel fatigued from the previous day, do not do the hill session. This high-quality session should only be done when you are fully ready to work hard.

Proper Hill Form

• Begin your journey up. Try to maintain the same stride frequency as you would on flat ground; shorten it as you adjust to the grade.
• Don't forget to swing your arms. Although your arms don't actually propel you up the hill, they can be important to maintain proper form and leg speed. Your arms are always in rhythm with your legs. When you find your leg turnover slowing near the top, pump your arms a little faster and your legs will be sure to follow.
• As you run, be sure to keep your posture erect, rather than leaning too far forward. Try to look parallel to the surface of the hill. In doing this, an amazing thing happens: the hill appears to flatten and is not as tough as if you looked up with your eyes while keeping your head down.
• Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
• Keep your chest up and out. Keep your breathing relaxed.
• Think of the power coming from your legs; they are strong and efficient. The key is to maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and walk past the top before turning around.
• Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
• Start with four hill repeats and increase by one repeat each successive week, working up to a maximum of 12 repeats. After a hill session, allow at least two days of recovery before you attempt another quality workout.

Downhill Running

A good number of runners make running downhill difficult and risk injury by leaning back and putting on the brakes as they run down the hill. Here is a tip to improve your running times and reduce the risk of injury; gravity is your training buddy. With a slight lean down the hill, gravity will pick up your pace with no additional effort. Many runners lean back into the hill, but doing so takes more effort and is slower.

Open your stride slightly, lean forward and away you go with your new training buddy. Come race day the experience of the hill sessions pays big dividends as you pass runners not only on the uphills but at the crest and on the downhills as well.

Intensity

For those using their target heart rate, intensity is 80% of maximum heart rate. If you are not using heart rate as your gauge of intensity, then pace yourself so that you are running up the hill as fast as you can without having to stop and rest. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 bpm. Rest is part of your training.

Be careful if you are doing the hill session with a group. Remember, it is not a race but a quality workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer at your own speed. Hills are magic stuff if treated with respect and some common sense.

A once-a-week investment in the "visually flat" hill session will make you a better athlete both mentally and physically

Runners often experience a side stitch while running. The pain usually occurs just under the ribs. The common problem may be related to food allergies, particularly to milk, or to gas or to eating just prior to running. Other causes can be running a longer distance or running at a higher intensity than usual. The diaphragm is usually the source of the problem. The diaphragm is a muscle that separates the chest cavity from the abdomen. It moves up and down as the runner inhales and exhales. It is subject to a cramp or stitch when it moves more and faster during exercise.

The liver has a larger right lobe, which may be why the diaphragm moves more on the right and that generally the stitch pain is on the right side of the abdomen just under the ribcage.

How do you alleviate this problem? Run longer and slower. Take frequent walk breaks. Breathe more fully and try the yoga-style belly breathing. Keep your breathing relaxed and rhythmic. Try counting in to six and out to four while pursing your lips to make you exhale more forcefully. Swimmer-style breathing keeps you more relaxed and rhythmic in your breathing and running.

Do some abdominal crunches—while improving your running form and posture, they may just reduce the risk of the dreaded side stitch.

Threshold or Tempo Sessions

During tempo sessions you are running at a steady pace, just hovering over your lactate threshold. If you are wearing a monitor, it would show that at this stage you are at about 85% of your maximum heart rate. It is the point at which speaking would be difficult but for a few grunted words. Do not be discouraged by these runs. Take a one-minute walk break every 10 minutes to get your breathing under control. These sessions increase your lactate tolerance, which means your capacity to exercise with high levels of lactate in your blood. These sessions also improve your ability to run faster with the same energy. Tempo training also uses carbohydrates for energy rather than fat; it burns more calories because of the higher intensity. These are fun sessions. You improve your ability to run under stress and build confidence and running economy. These tempo runs are an essential part of your running program. They are high quality and require rest sessions for recovery. Try them with a buddy or in a group environment for some added fun.

Walk Breaks Work

Walk breaks provide a great platform for the runner to expand the distance of the long run. The rest breaks every 10 minutes minimize the risk of injury, and they allow an increase of about 10% per week to the long run, which results in improved endurance capabilities of the runner.

Sports medicine professionals all encourage stretching. Stretching yields supple muscles with improved range of motion. A fast, brisk walk break provides a gentle and specific stretch to the leg muscles, from the hip flexors through the hamstrings, quadriceps and down into the calves and assorted muscles of the ankle and foot. The combination of stress and rest is the foundation of any good training program. The rest provides recovery and a rebuilding phase of improvement. Brisk walk breaks provide active rest. The runner who attempts to run continuously slows down near the end of the long run. The walker/runner, on the other hand, is able to maintain the pace throughout the long run distance. Approaching our anaerobic threshold, 85% of our maximum heart rate, our body starts producing lactic acid. Lactic acid production leaves us feeling heavy-legged with a queasy stomach. Lactic acid buildup is dissipated with run/walk combinations. In addition, walking breaks the long run distance into a series of achievable goals. It keeps things fun and provides an opportunity to drink water and consume a sports gel.

Walking breaks work! They are mandatory on long runs and optional on short runs.

You now have two choices—wallow in self-pity, put on weight and lose touch with family and friends in your misery, or be proactive and positive in your recovery. It is your choice. Here are 10 ways to stay positive and retain your fitness when you're injured.

1. Be Patient

There is some good news about running injuries. Most are the results of overtraining in intensity or distance. You will run again if you are patient enough to rest and give your body time for the healing process.

2. Workout

Substitute the time you normally run with an equal amount of time swimming, rowing, stationary biking, using the elliptical machine or doing some other form of vigorous activity. Try to simulate your run in both time and degrees of intensity. If your run was to be a hill night, then bike easy as a warm up and then bike hard for 2 minutes and easy for 2 minutes. Do what you would usually do for a warm up and then for a hard run up the hill; then go easy down the hill.

3. Hit the Weight Room

When we are healthy and injury free most of us have a hard time fitting in our running and some stretching, so now is the time to do some weight lifting. Do more legwork than usual, along with some abdominal and upptier body routines. Weight training burns calories and will help to maintain overall fitness and muscle tone.

4. Eat Wisely

When running we tend to eat more. Now is the time to focus on low-fat foods. Watch the snack items such as chips, cookies, ice cream or beer. Eat to stay lean and you will keep your positive self image. Now is the time to listen to your parents and eat your fruit and vegetables. It is not the time to diet—your body needs the nutrition to repair itself.

5. Take Action

See your doctor, podiatrist, physiotherapist or massage therapist. As an athlete you work hard at training when you are healthy. As an injured athlete be as proactive in your exercise and recovery physiotherapy as you were in your training. If you do so, you can really improve your recovery time.

6. Stay Connected with Your Group

If you cannot meet the group for the normal practice run, then join at the start when they go off for their run. Get a group to walk or water run. Get caught up on some of your chores with the extra time or better yet read some inspiration material to keep up your positive attitude.

7. Get Outside

Go for a bike, a hike or cross country skiing. You need the fresh air and the tranquility of the outdoors. Visit a park or a river trail. Be in nature. Be inspired by the fresh air.

8. Don't Be a Wimp

Injury time can be brutal, but keep it in perspective. Go visit the local extended care facility near you. Think of a friend or family member who has some real illness or real pain. Some of them may not recover; you will stop being a wimp and complaining. No one wants to hear it anyway.

9. Focus on the Moment

Enjoy your cross training workout for what it is and for the benefits it will bring you mentally, physically and spiritually. Be flexible with your goals when injured and be prepared to lower your expectations on race day.

10. Fun

Keep all your training fun. That way you will never know the difference between training or playing.

Running is a great sport for its sheer simplicity. Lace up your shoes and no matter where you are you can soon get out for a stress-busting run. Best of all, it is free. You can do it alone or join a group of friends or just join a practice group at your local Running Room and meet some new friends.

You could also enter in a race. If you've never raced or if it's been a long time since you raced, here's how to get started.

A race will boost your motivation and provide you with a goal for your training. Your training runs will have a new purpose and will become more enjoyable and easier with a goal.

Racing is social—runners cheer and encourage each other, to perform to their best. Many friendships develop during and after a race as runners reflect on their shared experiences and thoughts. Racing also improves your self esteem. Run hard. Run easy. Run fast or slow when you cross the finish line. You will feel a great sense of pride and accomplishment. The energy and synergy of the crowd at the race will help you run faster, and you won't even realize it. Racing improves your form, and you learn to run more efficiently in an uncomfortable zone. Racing is speed work in disguise. Racing is fun!

Select the race distance that is right for you.

5K

A 5K is a great entry-level race for the novice or for the runner coming off a cold winter of training. The distance is short, so you will recover fast. Recovery only takes a few days. Even on hot days you will be fine if you drink plenty of fluids prior to the race.

10K

A 10K is a challenging distance with most runners racing at a high level of intensity. This distance requires some serious training; be sure you are prepared by following the structure of a training program. You will also need some easy days of tapering prior to the race.

Half Marathon

A half marathon is a great distance: you get all the rewards of the marathon and recover twice as fast. I recommend runners follow the run 10 minutes, walk 1 minute program during training for this event.

Be sure to arrive early for the race to check in, and get your race number, timing chip and last-minute instructions. Be sure you have all your gear with you. (Check with the race director or the race website, and print off clear instructions beforehand.) The race number goes on the front of your shirt, and the timing chip affixes to your shoe. Most races have a check-in area to stash your belongings. Before the race, include a warm up and cool down as well as some stretching. Position yourself in the starting area with people of similar ability to yours. Doing so will keep you from starting too fast.

Take a look at your current training program and ask yourself if you are upholding some basics of training.

Focus on having fun and enjoying each run.

If you are new to running and honest in your response you may say that running hurts and you do not enjoy it. Well, for those of you be patient. Generally, it takes about 8 to 10 weeks for our bodies to become conditioned enough for the minor aches and pains we have in the beginning to go away. You can then start to enjoy your running and have fun. To start with in the early part of your journey, try to find a buddy to run with. Having a friend to run with will help you distract yourself from the physical process of running and provide you with the motivation to continue.

Be gentle yet progressive in your training.

If you are just starting or coming back to running, run for time not distance. Your muscles, tendons and bones need to adapt to the stresses of training. As they become stronger, you can add more distance or intensity. A good rule to follow is no more than 10% per week in additional volume. Do the talk test while running: if you can carry on a conversation, you're running at about the right pace; if you cannot talk, slow down.

Do not be too wimpy in your running.

With each run, you want to challenge yourself, so that on completion you will have a sense of accomplishment and pleasant fatigue. The talk test will keep you at about a 50% to 70% effort in relationship to your maximum heart rate. This is endurance (fat-burning) running, and it builds up your base training. This base training is the foundation of your running.

Rest days are part of your training.

A rest day can be a complete day off training, or it can be an alternative day of training. Tri-athletes call this cross-training, a day to swim, bike or walk. Stress and rest is a basic law of training. The rest and recovery days allow our bodies to rebuild and get stronger and fitter. Rest helps prevent injuries by allowing the muscles and tendons to recover. Rest days also assist in keeping our motivation level high. For the seasoned runner, a rest day may not even be a day off; it could just be a very easy running day, a day where you leave your watch at home and just run easy and enjoy the scenery, or run with a buddy.

Train at the basic minimum and perform to the maximum.

We have all heard the saying, "no pain, no gain," or that "your fitness is like your bank account: hard to build up, and easy to lose." Often runners try to emulate the performance and training programs of the elite athlete and then wonder why they are injured. Our genetic abilities have a profound effect on our running performance. Few of us get to choose our parents. Abilities differ from person to person. We must realize that if we train like the gifted athlete, and we aren't one, we will be injured. Being injured is no fun and therefore breaks rule one—run the least amount at the least intensity to allow you to stay injury free and perform at your best. A word of caution: this is not an excuse to not train. I am trying to get you to adopt an intelligent training program. Do not skip your long run, do not skip your hill work, and do not skip your speed work or even your rest days. Listen to your body and its feedback and modify accordingly.

Be specific in your running.

Do not mix speed with endurance. Keep your training specific, and race on race days. The number one rule broken by runners is that they run the long run too fast. They are left physically and mentally fatigued. If this situation sounds familiar, you need to think specifically about your running goals. The physical fatigue prevents you from doing your other runs at the program quality of intensity and volume. You are too tired and sore to perform, so you skip a session or day of running. The other damage you do is to your mind. This is not good; training too fast dulls our motivation and affects how we look at our running goals. Running takes confidence and the belief that we can achieve a goal; running fast on a long slow day can adversely affect your confidence in your own capabilities.

Train in all kinds of conditions. You may end up running a race in the wind, rain, snow or ice. Run easy on flat surfaces, run hard on the hill run and run with some surges (speed play) on speed day. Train for endurance on long slow days, train for strength on hill days and train for speed on race days. Finally, rest on rest days.

Do not overtrain.

Running is a terrific sport, but with it comes the risk of overtraining. Few sports have high incidents of overtraining as running does. Running by its very nature produces this fast endorphin-filled sense of "I feel good juices" every time we run. We often set our goals and target for running and then find ourselves enjoying the benefits of training. If we are not intelligent in our training, we easily suffer from overtraining. It may be that type A personality hidden within all of us that strives for perfection and the achievement of our best. It may also be the sheer joy that our daily run provides, or it could be the stress-busting ability of running that gets us hooked in the trap of overtraining.

Some signs of overtraining to watch for in yourself:

• You are tired and fatigued throughout the day
• You are having headaches
• You have a sudden weight loss
• You lose your appetite
• You have trouble concentrating at work
• A cold or flu suddenly appears
• You have trouble relaxing

The simple solution is often a rest day or two. You will be amazed at the positive effect that rest can have on you.

Stick to the program.

A program provide structure and discipline to your training. Sign up for a running training program, enjoy the information and the group system. Meet some new runners all at the same level and with similar goals. If your schedule doesn't allow for a training program, convince a buddy to train with you and follow one of the training programs in Running: Start to Finish. Regardless of your choice, stick with a proven program.

Fuel the body and the brain.

Cut down on fatty foods, drink loads of water and follow the national food guide. This isn't rocket science, and I know there are a number of various diets and nutritional guides to follow, but the one that has passed the test of time is the Canada's Food Guide. This particular rule of running becomes even more important as we age. Personally, at one time I could eat anything and everything, and it had little effect on my running performance. For whatever reason, the older we get the more profound an effect fatty foods and water will have on our running. Once you have the fuel under control, think about the amount of sleep you get and the amount of stress you are under, and then adjust accordingly. Running should be adding value to your life and should be fun. This is adult play time, so keep it enjoyable.

Keep your running social and personal.

Training with a group will keep you inspired and provide knowledge, emotional support and fun. If the group training or training program doesn't fit in your personal schedule, share your training and goals with an interested buddy. Report your progress and have them share in your celebrations along the course of the program. Tell them about your new long run achievement or new weight or time goal. Personal success starts with the ability to critique oneself combined with the humility and modesty to be honest. Running is the purest of sports; it is you and your own personal goals. Heck, no one but you will ever know you succeeded at your goal. Running allows us to be equal with each other, running allows us to be our best and running increases our awareness of ourselves and the awareness of others. Running is pure and simple, running is complex and running is at times uncomfortable, but running is always good.

Keep running! Consistency is the key, so no excuses—get out there and run.

Achieving your personal running goals may revolve around improving your core strength. So, stop ignoring your weak pelvis and turn your attention to some core abdominal and pelvic strength.

Runners get plenty of leg development through running. Many runners incorporate hill training, intervals for leg strength and some resistance weight training for the upper body. The muscles in your pelvis are continually stressed by running. Yet, many runners totally ignore the abdominal and psoas muscles.

The pelvis is the platform of your body. During running it absorbs shock and transfers the weight of your torso and upper body to the legs. The stronger the platform the better it absorbs the shock of each foot strike. Our body absorbs three to four times it our weight on each foot strike, so maintaining strong pelvic muscles will reduce the risk of injuries.

The abdominal muscles provide stability to the body and the psoas creates the impulse of energy that initiates leg movement. Abdominal muscles, the washboard muscles in our stomach area are easy to identify and see. The psoas you cannot see. This long muscle works through the pelvis and inserts on the inside of the top of your thighbone and is the primary initiator of your running movement. To prevent muscle imbalances and all sorts of injuries, both the abdominal and psoas muscles need to be strengthened.

Relax and enjoy this circuit routine. Start by laying flat on your back with your knees up and together. Your feet should be flat on the floor about a foot from your butt.

The Crunch

Place a towel between your knees and squeeze contracting the inner thigh muscles. Curl your upper back to your thigh muscles while doing a pelvic tilt, keep your lower back tight to the floor. Hold this for 5 - 10 seconds. Return to the starting position, take a breath and relax then repeat a total of 10 times to a count of 5- 10. This crunch will work the abdominal, the psoas and the adductors muscles of the inner thigh.

The Hipster

Sit upright perpendicular to the floor. Use your arms for support lean back and place your hands palms down on the floor shoulder width apart. Keep your knees together, extend your legs straight out and bring your knees back towards your chest. . The heels are kept 6 inches off the ground throughout the routine. Repeat 20 times with a smooth and steady action. This builds strength in the psoas, hip flexors and lower abdominal.

The Crossed Leg Crunch

Rest your right ankle on your left knee. Now curl your left shoulder up towards the inside of your tight knee. Hold the crunch for 5 - 10 seconds repeating 10 times. Now cross your legs the other way and repeat on the opposite side for 10 repetitions. This routine will strenghthen your oblique stomach muscles and helps prevent upper body rotation while running.

Knee slider

Place the palms of your hands on your thighs. Slowly slide your hands towards your knees and lift your upper back. Contract your abdominal and keep your lower back tight on the floor. Curl hold for a count of 5 - 10 and repeat 10 times. This strengthens your upper abdominal.

Do this circuit training three times per week and watch your running times improve!

I can now run continuously for 20 minutes without walking breaks; do I need to take them during my long runs?

Walking breaks are always optional. They should be incorporated in all long runs. The walk break provides a great platform for the runner to expand the distance of the long run. The key to the running programs developed in my book Running, Start to Finish and in our Running Room clinics is, keep the program gentle and progressive. First, the word gentle. The program is gentle enough to provide the runner with a comfortable, safe system, a program designed to prevent injury and show improvement while keeping runners highly motivated. Second, the word progressive. The program is progressive because it continues to challenge the runner to improve the individual level of wellness and fitness.

The whole purpose of the long run is to build up your endurance training. Endurance training is "Long Slow Distance". This endurance training adapts the runner's fitness to exercising for an extended period of time. The endurance or long run portion of your training is also the fat-burning session. By inserting walk/run combinations we are able to greatly extend the distance we are able to cover on our long run. The added distance has the runner in a fat burning mode for a longer time and challenges the runner to adapt to the rigors of training for a longer period of time. The rest breaks every 10 minutes minimize the risk of injury. The additional stress of an increase of about 10 per cent per week to the long run can be readily added, resulting in a great improvement in the endurance capabilities of the runner.

The gradual buildup of distance requires a recovery period after the longer runs. The recovery period can really be enhanced and improved by doing walk/runs during the long run. This improved recovery allows the runner to feel refreshed and ready to run on the shorter mid-week runs. By doing the long runs continuously, the runner needs extra rest prior to running again.

The sports medicine professionals all encourage and recommend that we stretch our muscles. The stretch provides for more supple muscles with improved range of motion. Strong, flexible muscles will perform better. Think of the walking breaks as "stretch breaks". The fast, brisk walk provides a gentle and specific stretch to the leg muscles. The stretch can be felt from the hip flexors through the hamstrings, quadriceps, and down into the calves and assorted muscles of the ankle and foot.

The combination of stress and rest is the foundation of any good training program. The rest provides recovery and a rebuilding phase of improvement. The brisk walking breaks provide a phase of active rest. The active rest does two things. One, the active rest keeps the runner moving forward. Our studies indicate that the average runner will loose less than 10 seconds per kilometer by doing walk/run rather than continuous running. The runner attempting to run continuously will also slow down near the end of the long run. The walk/runner on the other hand is able to maintain the pace throughout the long run distance without the dramatic slow down of pace. Two, the active rest helps flush the lactic acid out of our large muscle groups. As we approach our anaerobic threshold, which is 85 per cent of our maximum heart rate, our body starts producing lactic acid. This leaves us feeling heavy-legged with a queasy stomach. The walk/run combinations of active rest will help dissipate this lactic acid build up.

Drop into any of the Running Rooms across Canada on a Sunday morning and join in with one of the pace groups doing the walk/run long run. There will be a continuous run group heading out, but I highly recommend you join in the larger walk/run group. The walk/run gang are much more social and have a great deal more fun on their long runs. In addition, they break the long run distance into a series of achievable goals while having a fun time. They run 10 minutes and brisk walk for one minute.

Walking breaks work! Try them and you will become a 10 and 1 believer!

Question:

I was wondering if someone knew (I don't know where else to ask!) how much work the forward motion of a treadmill does for you? How does this affect running outdoors? If you have any answers, I'd appreciate it or if you know someone I could ask, please let me know

Answer:

Treadmill running is slightly easier than outdoor running due to the lack of wind resistance. This enables you to be more efficient in your running on the treadmill. To accommodate for the lack of resistance, increase the treadmill grade to about 2% for all of your workouts.

Running on a treadmill is a great way to work on even pacing and to vary the intensity of your workouts. The intensity can be varied using a higher speed or a higher degree of incline for 3-5 minutes followed by 3-5 minutes of rest.

Long runs can be a social event with a non-running buddy, or your latest TV show can take on a whole new perspective from the treadmill.

Safety improves due to the controlled environment.

Like your outdoor work outs be sure to vary the intensity and duration of the workouts.

Question:

I would love to be able to join your club sometime in the near future. I've always had a strong desire to run and when I've run in the past I have always gotten a rush from doing so. It's a great stress reliever. The unfortunate thing and the source of many of my problems is that I have to quit smoking before I can start running again. Any suggestions? I know that question may sound corny in this day and age of pills, patches, hypnotism,etc. but I just thought you guys, since you have a well organized club may have a few secrets that everyone can benefit from. For sure you guys have dealt with this before.

Answer:

This may sound silly coming from the Running Room guy, but for the time being do not try to stop smoking �cold turkey�. You are much better off substituting a positive addiction for a negative one. Try a combination of 20 minutes of walk/run combinations incorporating running for 1 minute/ walking for 1 min. Start with every second day. Each week add 1 minute of running to each running set. As an example in week 2 you will run for 2 minutes and walk for 1 minute. As you progress each week and see the benefits of the exercise you will find the self-motivation to cut back or quit smoking totally. This personal commitment and decision is a much more powerful change of focus and self-improvement than a �patch�. Seeing our improvement in appearance and self-esteem drives home the lifestyle change. Running has a number of marvelous benefits to one's personal life. It�s a great stress buster, calorie burner, and in addition running with a buddy, can be very social. Keep your running and changes fun and positive. Depravation usually only sets up the urge and desire for the very thing we are trying to do with out. A positive change initiates the lifestyle adjustment long term. You can do this. Try the running and enjoy the improvements to the quality of your life. Above all have fun! Think of your new addition as play.

Overload

Improvement in physical fitness results will only occur when specific muscles and systems of the runner are stressed and challenged by a workload greater than normal.

Progressive

The overload of the system must occur through a gradual build up in duration and intensity. A safe increase for running is 10 per cent per week in additional overload.

Specificity

Adaptations to training of muscles and systems is best achieved when the runner adds quality running to the program. As an example, strength training is best done by running hills. Cycling or cross-training in the gym will help, but the best strength work comes from specifically overloading the muscles and systems used to run and to do the overload through running.

Recuperation

Exercise stress on the body of the runner dictates the need for rest. Rest is a good four letter word that allows our body systems and muscles to rebuild and get stronger. Failure to rest will result in overtraining, which can lead to fatigue and injury. Walking is a good way for the runner to rest.

Reversibility

Too much rest can result in a loss of running fitness. Loss of muscle strength is fairly slow. Loss of aerobic fitness is fast. It generally takes three times the amount of time to lose fitness as it does to gain. This is why consistency of training is vital to the success of your running program.

What Is It and Why Do It?

Simply put, cross training is using one or more sports to enhance your overall fitness. So by adding sports like swimming or cross country skiing to your running schedule, you'll be building overall strength that can't help but improve your performance.

Does cross training work? It sure does! Cross training strengthens your whole body, not just your legs. And it lets you maintain a high level of fitness without straining - or injuring sport specific muscles and joints. Besides that, cross training adds welcome variety to your workouts - a variety that keeps you going month after month.

What Can Cross Training Do For You?

• Enhance the quality of your training so you get maximum results in minimum time.
• Reduce your risk of injury.
• Add mental variety to your workout schedule.
• Help you stay fit even if you do injure a muscle or joint.
• Strengthen individual muscles as well as your overall body strength.
• Promote smooth action between muscle groups.
• Improve endurance levels.

Three Great Aerobic Sports

1. Cycling

Whether you opt for a sleek 10 speed racer or a sturdy 15 speed all terrain model, bicycling can...

• Increase muscle balance between quadriceps and hamstrings.
• Increase flexibility in hips and knees.
• Increase ability to run up hills.
• Increase leg speed.
• Increase cardiovascular endurance.
• Lower racing time in events lasting more than two hours.

But if you haven't ridden a bike since grade school, you may find your first outing fairly taxing - especially on your hands, buttocks, and shoulder, neck and leg muscles. Thus, the most sensible and enjoyable start to a bicycling program is a slow one.

For the most comfort on a long ride, get a bike that fits you. Your muscles, joints, and cardiovascular system will thank you.

If you run five or six days a week, begin by substituting bike rides on one or tow of those days. At first, you should ride only five to 10 miles. Soon, you'll find yourself able to ride 20 miles in a little over an hour on a flat course.

For fitness purposes, four miles cycling is roughly equivalent to one mile of running.

2. Swimming

Swimming is the sport that cushions your muscles and gives you a great workout too. By adding a swim to your weekly workout schedule, you can boost your aerobic fitness, upper body strength, muscular endurance, and breath control.

If you're not already an expert swimmer, you first strokes in the pool may be a little difficult. Your best approach, then, is to wet your feet gradually.

A good first goal might be just to swim one lap of a 25 meter pool. Eventually, you'll want to swim one mile (72 laps in a 25 meter pool) without stopping. Time isn't a factor in the beginning, but you should work steadily to increase your speed. Use the freestyle stoke since it will give you the best overall workout.

One mile of swimming gives you about the same workout as five miles of running.

3. Cross Country Skiing

Cross country skiing does more than just replace the pounding and jarring of running with a kick and glide that's gentle on your legs. It provides an unparalleled cardiovascular workout. That's because it works the large muscles of your arms, torso, and back as well as your leg muscles.

But, as with any other new activity, it's best to start cross country skiing slowly, then build your mileage as you become more accomplished.

For the easiest start, head to a Nordic centre that sets tracks on its trails. The tracks will keep you moving along in a straight line so you can concentrate on your form without worrying about the terrain.

Even for the beginner, cross country skiing does require special equipment - skis, boots, bindings, poles, and light but warm clothing. You'd be wise, though, to rent it a time or two just to make certain you like the sport. Once you're sure, consult a seasoned skier and inquire at several Nordic shops to get skis, poles, and bindings that match your size and ability.

This is one of the most frequent questions coaches hear. Before getting into a discussion of form or giving advice to a trainee, I usually suggest that they come with me to the finish area of a local road race, so they can watch the lead runners come in. It is always very apparent that in the lead pack, as in the whole pack, there are some runners with great-looking form and then there are some with butt-ugly form. What I ask the trainee to look at is not the display of form as much as the degree of relaxation. The lead runners are certainly fast, after all they are in the lead at the finish, but if you study their concentration, you can see that they maintain a more relaxed form even under race conditions.

Another thing to do is to go down to a local track area and listen to the advice of the running coach. The number one thing you will hear the coach say during a workout is, Relax. The coach will be making all kinds of points to the runners, but the basic thing the coach wants the runners to do, no matter how hard they are pushing, is to relax.

So relax, and let's take a look at how to improve your running form.

Posture

Have a buddy videotape your running—both at the start of a run and near the end of a long run. You will end up with a valuable tool to assess any running posture problems. Here are some of the most common problems as well as some tips on how to improve them.

Overstriding

Increase the rhythm of your arm swing and concentrate on shortening your swing. Think of running on hot coals to shorten your reach with each foot stride forward.

Tightness in Shoulders

Learn to relax the palms of your hands by gently touching your thumb to the middle finger. Your fingers should be loose, so make sure you do not grip a fist as you run. Practice running with a couple of soda crackers held in your hands. Cup your hands with thumbs up top.

Knee Lift

Your knees should be lifted just high enough to clear the ground. Too high a knee lift causes wasted energy—most runners are training for a forward-motion sport.

Arm Carriage

Holding the palms of your hands inward and slightly upward will keep your elbows near your sides. Think of your arm swing being in the general area of your heart. Too high an arm swing results in your heart having to pump uphill. Think of the words relaxed and rhythmic. An increase in your arm swing can help increase the turnover rate of tired legs.

Too much Bounce

Look at the horizon and concentrate on keeping the head in the same plane. Do some accelerations with an increased body lean, stressing lower knee lift and try to think of reaching with your arms rather than pumping them.

Perfect Form

There really is no perfect form. Check out the top finishers at some local races: you will see some gazelle-like form alongside some butt-ugly form. The important thing to remember is to stay relaxed, stay rhythmic and push hard. Much of your running form is a gift from your parents, but you can make the most of your gift with some attention to fine tuning your individual form.

Take pleasure in the special joy of being the first to make fresh footsteps in the snow. Don't pass up the excitement of a crisp sunny run through the early morning or the delight of an evening run through the darkness as large snowflakes float through the stillness of the evening. Building a snowman in the fresh snow can add a new cross-training regime to your winter workout, so loosen up and enjoy the winter. It's a fact those cold winter days build character—the kind you can use in the late stages of a long run. If you are feeling rough, think back to the challenges you overcame during those long winter runs.

Winter Running Tips

• Adjust the intensity of your workout.
• Up to 50% of body heat is lost through the head, so keep it covered.
• Warm up properly, start your runs at a comfortable pace and slowly build up to a pace slower than your normal training pace.
• Shorten your stride to improve your footing on icy roads. Wear Get a Grip Ice Joggers over the soles of your shoes for greater traction.
• Carry a phone so you can make a call or carry cab fare in your shoe or pocket.
• Wind chill does not measure temperature; it measures the rate of cooling. On a day with high wind chill, prepare for the wind.
• Run into the wind for the first part of your run and with the wind on the return portion.
• When running by yourself, run in a loop in case you need to cut the run short.
• On your first few runs on snow or ice, you may experience slight muscle soreness in the legs, because your supporting muscles are working harder to control your slipping.
• Cover all exposed skin with clothing or skin lotion. If you or your running partner have exposed skin, be aware of each other to prevent frostbite.
• In the winter it's dark, so wear reflective gear and run facing the traffic in order to be more visible.
• Mittens are warmer than gloves.
• Drink water on any run over 45 minutes.
• Use a lip protector like Chap-stick and Body Glide on your lips, nose and ears.
• Gentlemen, protect your future generation—wear a wind brief.
• Our beauty tips for those dry hands: petroleum jelly on the hands helps keep them warm and makes a great moisturizer.
• Do your speed work indoors on dry surfaces.
• Be aware of hypothermia for both yourself and those running with you. Hypothermia is a drop in your core body temperature. Signs of hypothermia include incoherent, slurred speech, clumsy fingers and poor coordination. At the first sign, get to a warm, dry place and seek medical attention. You are more likely to experience difficulty on a wet and windy day.
• Do not accelerate or decelerate quickly in the cold weather.
• Make sure your changes in direction are gradual to avoid slipping or pulling muscles that are not properly warmed up.
• Freezing your lungs is just not possible. The air is sufficiently warmed by the body prior to entering the lungs. If you find the cold air uncomfortable, wear a face mask; it will help warm the air.
• Wear a single pair of thermax socks to stay warm. These look just like the coolmax socks but will keep you warm rather than cool.
• Take your wet clothes off and get dry ones on as soon as possible.
• Wear your water bottle under your jacket to keep it from freezing. Without the perceived sense of thirst you need to drink a sip every 10 minutes
• Review runner safety. Safety is even more important in the winter with less light and far more ice and other obstacles on the running paths and roads.
• Wear three layers: base layer, insulating layer and windproof shell. Some clothing is quite efficient, such as Fit-Wear, and if you have this then two layers will suffice.
• Run small loops close to your home base. If you find it is getting unbearable, you will not be too far away from shelter.
• Tell someone where you are going (route map) and give that person an idea of your approximate time of arrival.

The detractors said, "No runner will ever run a sub-four-minute mile." Roger Bannister set a goal to beat the 4-minute barrier and he did just that. Once Bannister broke the 4-minute barrier, the times continued to improve. Today the record stands at 3:43:1 set by Hicham El Guerrouj of Morocco on July 7, 1999.

To get the most out of your training program, you need to set goals. Set an ultimate goal and then set several smaller goals to get you there. Your ultimate goal might be to run a particular race, but before you run that race you must first train consistently. It can help to set some smaller, shorter-distance races as targets to test your fitness along the way.

Your goals can be qualitative or they can be quantitative: a qualitative long-term goal might be to make fitness part of your daily routine, just like brushing your teeth or combing your hair; a quantitative long-term goal might be to run a specific marathon when your birthday takes you into a new decade.

In your program, you will have five kinds of goals:

• A DAILY GOAL to get out the door every day.
• A SELF-ACCEPTANCE GOAL to condition yourself to the fact that daily fitness is part of your lifestyle.
• A PERFORMANCE GOAL for a season—either a distance goal, such as running a 10K, or a time goal, such as breaking 45 minutes for a 10K.
• A DEDICATION GOAL or a special goal for a season—something that will motivate you to continue training throughout the year. Dedicate your year to the memories of a loved one, or dedicate your goal to proving you can do it when others believe you cannot.
• A DREAM GOAL—a big race or special distance that seems just slightly out of reach but achievable.

If your goals are intelligent and realistic, you will be more likely to succeed and not get discouraged partway through your training. There is no special formula for where you should start or the rate at which you should progress, but take care not to carry training beyond improvement into overuse. Look at where you are now and start a program of improvement from that point. Set a current benchmark and try to improve by approximately 10% a week.

Be sure to monitor and evaluate your training, adjusting your program and goals to your progress and the other facets of your life. Use a logbook or our Running Room website log to document any changes in your circumstances and the corresponding adjustments to your short-term and long-term goals. Now, this is not a free-ride ticket that lets you off your training for every little interference, but you should back off if conditions warrant. For example, if the weather becomes extremely cold, you must intelligently modify the program, or if a busy work schedule leaves you tired, and you have bad runs on two consecutive days, you need to progress more slowly.

Sometimes your daily goal will be to have a rest day. Rest allows your body to rebuild and get stronger. You need 48 hours to recover from a hard workout, so it should be a scheduled part of every training program.

The setting of athletic goals, the discipline of following a regimented program towards specific goals and the recording of your progress will transfer over into the other parts of your life. Studies continue to prove that people who are physically active are more positive in their approach to challenges, have more energy and eat better. These added benefits and feelings of improved health are some of the reasons runners become highly self-motivated over a period of time.

Dr Richard Beauchamp reminds us on the importance of reviewing our health and our fitness with our family doctor. Often runners can confuse great fitness with good health. Be sure you are doing the right things for both your fitness and your health. See your family physician for your annual medical, review your family history and risk factors, get your blood work done, know your cholesterol levels, blood pressure and medical base lines with an action plan for your fitness and wellness.

Frostbite is nasty stuff. Once you have been frostbitten, you can be scarred for life and you can have permanent circulation problems in the affected areas.

You get frostbite when you have skin exposed to severe cold temperatures for a period of time (the amount of time depends on body type, size and other factors). Your body stops sending blood to that area to save the rest of the body. Once this happens, freezing is not long off.

You know when you have frostbite because the affected area is numbed or deadened to feeling. The area becomes white and can have blotchy patches. If you press into the affected area the flesh will not come back into shape immediately. There will be a depression from where you pressed in.

When you come into the warmth and you start to thaw, there will be a tingling sensation and then you can have some pain. It can vary from mild to excruciating. Severe frostbite can result in the affected parts having to be amputated.

The best method for bringing back warmth to the affected area is to use warm (not hot) water. Soak or rinse the area until feeling comes back.

If you get frostbite, seek medical attention.

Running seems to attract hardworking, goal-oriented people who appreciate the fact that the sport rewards honest effort. These runners learned that the more they put in, the more they get out. Running is different. Your willpower and your heart-lung machinery can handle much more work than your musculoskeletal system. Beyond a certain point, it's better to relax about your training than to approach every workout as a challenge. Some workouts should be pure fun. The following guidelines show you how you can safely enjoy your running without risking injury.

1. Honestly evaluate your fitness level - If you haven't had a physical exam lately, have one before you begin your running program. Start out running gently and slow to a walk when you feel tired. Remember: you should be able to carry on a conversation as you run. If you're patient with yourself, you can increase your effort as your body builds strength and adapts to the stress of running.
2. Easy does it - The generally accepted rule for increasing your distance is to edge upward no more than 10% per week. Beginner runners should add just 1 or 2 km per week to their totals. This doesn't sound like too much, but it will help keep you healthy, and that means you can continue building. Start from a base of 20 km per week; you can build up to 40 km per week (enough to finish a marathon, if that interests you) in 10 to 12 weeks. Your long runs are another consideration. To avoid injury or fatigue, these should be increased by only 2 km per week.
3. Plan for plateaus - Don't increase your distance every week. Build to a comfortable level and then plateau there to let your body adjust. For example, you might build to 20 km per week and then stay at that training level for three or four weeks before gradually increasing again. Another smart tactic is to scale back periodically. You could build up from 10 to 12 to 14 km per week, and then rest with a 10 km week before moving on to 16 km. Don't allow yourself to get caught up by the thrill of increasing your distance every single week. That simply can't work very long.
4. Make haste slowly - Another cause of injury and fatigue is increasing the speed of your training runs too much and too often. The same is true of interval workouts, hill running and racing. When the time is right for faster-paced running (after you're completely comfortable with the amount of training you're doing) ease into it just once a week. Never do fast running more than twice a week. Balance your fast workouts and your long runs (both qualify as "hard" days) with slower, shorter days. This is the well-known and widely followed hard-easy system.
5. Strive for efficient running form - You'll have more fun because you won't be struggling against yourself. Poor running form is the cause of many injuries. For example, running too high on the toes or leaning too far forward can contribute to shin splints and Achilles tendonitis. Carrying the arms too high or swinging the elbows back too far can cause back or shoulder stiffness or injury. To run most efficiently, keep your body straight, and concentrate on lifting your knee just enough to allow your leg to swing forward naturally. Combined with a gentle heel landing, this will give you an economical yet productive stride.
6. Turn away from fad diets; go instead with wholesome foods - Runners function best on a diet high in complex carbohydrates. That means eating plenty of fruits, vegetables, whole-grain products and low-fat dairy foods and avoiding fried foods, pastries, cookies, ice cream and other fat-laden items. Fish, lean meats and poultry are better for you than their high-fat cousins—sausage, bacon, untrimmed red meats and cold cuts. Generally, you're wise to eat three to four hours before running. That way, you're less likely to experience bloating or nausea. Remember: fluids are vital. Aim to drink 8 to 10 glasses of water a day.
7. Hills place an enormous stress on the cardiovascular system, so it's best to warm up for several miles so you raise your heart rate gradually - When climbing hills, shorten your stride and concentrate on lifting your knees and landing more on the front of your foot. Pump your arms like a cross-country skier. Lean forward but keep your back straight, your hips in, your chest out and your head up. Barrelling down a steep hill can multiply skeletal forces several fold, increasing chances of injury. Hold your arms low and tilt your body forward to keep it perpendicular to the slope. Allow your stride to stretch out a little, but don't exaggerate it. Try to avoid the breaking action of landing too hard on your heels.
8. Be smart about injuries - Runners who interrupt their training programs at the first sign of injury generally recover very quickly. You might not be able to enter the race you're aiming for, but you'll be able to find another one soon. On the other hand, runners who persist in training hard even after they start to break down are courting much more serious injuries. When you develop a persistent running pain, open your eyes and obey the red flag. Stop. Rest. Wait until your body is ready to begin training again. When it is, ease back into your training. Don't try to catch up too quickly: it can't be done.
9. Pay close attention to pain - It's usually okay to forget mild discomfort if it goes away during a run and doesn't return after. But pain that worsens during a run or that returns after each run cannot be ignored. Remember: pain has a purpose. It's a warning sign from your body that something's wrong. Don't overlook it. Instead, change your running pattern, or if the pain is severe enough, stop running and seek professional help. "Any Pain, No Brain."
10. Consult your doctor before continuing your running program if one of these applies to you:
    • You're over 60 years of age and not used to regular exercise
    • You have a family history of coronary heart disease
    • You have pain or feel pressure in the left or mid chest area, the left side of your neck, left shoulder or left arm during or immediately after running
    • You feel faint, dizzy, without explanation, and out of breath after mild exercise
    • You have high blood pressure that is currently not being treated
    • You have had a heart incident, a heart murmur or a heart attack
    • You have arthritis
    • You are a diabetic

Walk breaks work! On long runs make them mandatory; they provide many benefits while keeping you highly motivated. During the week, walk breaks are optional. If you are feeling strong on your shorter runs you can run them continuously, but watch the speed. Walk breaks are always optional and a great way to stay highly motivated, minimize injury and improve your recovery. At each group practice run at the Running Room we have a group doing walk-run.

If I can now run continuously for 20 minutes without walking breaks, do I need to take them during my long runs, you ask? Walking breaks are always optional. They should be incorporated in all long runs. The walk break provides a great platform for the runner to expand the distance of the long run. The key to our Running Room running/walking schedules is to keep the program gentle and progressive. The program is gentle enough to provide the runner with a comfortable, safe system. The program is designed to prevent injury and show improvement while keeping runners highly motivated. The program is progressive because it continues to challenge the runner to improve their individual level of wellness and fitness.

The whole purpose of the long run is to build up your endurance training. Endurance training is long slow distance. This endurance training adapts the runner's fitness to exercising for an extended period of time. The endurance or long run portion of your training is also the fat-burning session. By inserting walk-run combinations we are able to greatly extend the distance we are able to cover on our long run. The added distance has the runner in a fat-burning mode for a longer time and challenges the runner to adapt to the rigours of training for a longer period of time. The rest breaks every 10 minutes minimize the risk of injury. The additional stress of an increase of about 10% per week to the long run can be readily added, resulting in a great improvement in the endurance capabilities of the runner. The gradual build-up of distance requires a recovery period after the longer runs. The recovery period can really be enhanced and improved by doing walk-runs during the long run. This improved recovery allows the runner to feel refreshed and ready to run on the shorter midweek runs. By doing the long runs continuously, the runner needs extra rest prior to running again.

The fast, brisk walk provides a gentle and specific stretch to the leg muscles. Sports medicine professionals all encourage and recommend that we stretch our muscles. The stretch provides for more supple muscles with improved range of motion. Strong, flexible muscles will perform better. Think of the walking breaks as "stretch breaks." The stretch can be felt from the hip flexors through the hamstrings, quadriceps, and down into the calves and assorted muscles of the ankles and feet.

The combination of stress and rest is the foundation of any good training program. The rest provides recovery and a rebuilding phase of improvement. The brisk walking breaks provide a phase of active rest. The active rest does two things:

• The active rest keeps the runner moving forward. Our studies indicate that the average runner will lose less than 15 seconds per kilometre by doing walk-run rather than continuous running. The runner attempting to run continuously will also slow down near the end of the long run. The walk-runner, on the other hand, is able to maintain the pace throughout the long run distance without the dramatic slowdown of pace.
• The active rest helps flush the lactic acid out of our large muscle groups. As we approach our anaerobic threshold, which is 85% of our maximum heart rate, our body starts producing lactic acid. This leaves us feeling heavy-legged with a queasy stomach. The walk-run combinations of active rest will help dissipate this lactic acid build-up.

Drop into any of the Running Room's Run Clubs and join in with one of the pace groups doing the walk-run, as well as the long run. There will be a continuous run group heading out, but I highly recommend you join in the larger walk-run group. The walk-run gang are much more social and have a great deal more fun on their long runs. In addition, they break the long run distance into a series of achievable goals while having a fun time. They run 10 minutes and brisk walk for one minute.

Together, it is time we did something about the rising rate of childhood obesity rates. There are conclusive statistics that we are now in an epidemic. Obesity was once a term associated with our adult population, but in the last 30 years obesity rates have more than tripled in children. Obesity rates with young children account for some 20 % of the population.

Some frightening items to consider:

• Today's children will live a shorter life span than their parents. This is the first time in the history of mankind that this has happened.
• A full 25% of our children do not partici- pate in any form of physical activity.
• Our over-taxed health care systems face the challenge of treating obesity, which is three time more expensive than treating children of normal weight.
• Heathcare costs of obese children are three times more expensive than for healthier kids.
• Sleep apnea is a growing concern with obese children.
• Fast food consumption is on the rise, particularly with kids in lower income families where two or more of their weekly meals are at fast food outlets.
• Kids are now on their computers, playing video games or watching TV for an average of five hours a day.
• Studies show that the poorer the diet and exercise routine the poorer their grades in school. In addition, so is their attendance at school.
• Soft drink consumption has increased by 300% in the last 20 years; 25% of the vegetables children eat are potatoes, but these are in a French fry or chip form.
• Cardiovascular disease is on the rise in our youth with some 70% of obese youth having at least one risk factor for cardiovascular disease.

The solution is simple yet complex. We need to mentor children with healthy lifestyle choices. The key I feel is a regular routine of playful exercise. As runners we know that if we are planning an evening run we make a conscious decision on our food. We choose performance-based foods that will allow us to enjoy our run even more. If we do not plan a run, we are often choosing pleasurable foods, which are often the unhealthy choice. Selecting foods that fuel us for perfor- mance and combining a playful approach to regular exercise is the solution to this epidemic of obesity.

The solution rests with each of you. The burden of an overtaxed health system will also be a result if we fail to be today's mentors to today's children and tomorrow's adults. You are the master of your personal athletic program. Be the mentor of some special child in your life.

The other side of the pendulum is the inactive aging boomer. If you know and care about someone in this group, direct them to our latest online active aging training program. Together, we all can make a difference by getting people moving, and remove the burden on our fine healthcare providers.