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Beat the Post-Race Blues by Jason Saltmarsh

November 8, 2014 By Leave a Comment

A 3-week Plan to Beat the Post-Race Blues

You did great! You just completed a bucket list goal by finishing your first marathon. So, why do you feel so depressed and anxious? That unsettling feeling of emptiness and aimlessness after competing in a big race is common among athletes. But, don’t worry! It’s completely normal.

Sports psychologist Dr. Kate F. Hays says “Completing a major feat, into which you’ve poured a lot of time, energy, intention, and identity —maybe money, inconvenience, and sacrifice, as well —means that among other things, you’ll probably feel some degree of let-down when it’s ended.” And, the one thing that many runners do to deal with stress and anxiety is run, something you’re not supposed to do in the days following a marathon.

How to Beat the Marathon Blues
Week 1
1.    Eat. Refuel and reload with plenty of proteins and healthy vegetables.
2.    Sleep. Sleeping is the most effective way to relieve stress and take care of your body.
3.    Find a new hobby. Take a cooking class, plan a trip, or build a model airplane.
4.    Walk. You can’t run, but you can enjoy a nice leisurely walk in the park.
5.    Share. Talking about the race experience with others is cathartic.

Week 2
1.    Dream big. Research and register for your next big event. Triathlon? Marathon? Relay?
2.    Develop a plan. Consult with your coach, or begin drafting a new training plan.
3.    Return slowly. Run or walk (as you feel) with no more than an hour on your feet. Easy does it.

Week 3
1.    Reverse-Taper. Slowly build your mileage and intensity.
2.    Listen to Your Body. Any signs of injury or discomfort should sound alarms.
3.    Let your spirit guide you. Return to normal training at the end of the month if you’re physically, mentally, and emotionally ready.

Jason Saltmarsh is an RRCA Adult Distance Running Coach and competitive masters runner. He enjoys racing at distances ranging from 5K to the marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com.

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Essentials for Runners by Jason Saltmarsh

September 18, 2014 By Leave a Comment

Reminders for Runners

1. If you have a morning race or workout, decrease your warm up time with a hot/cold/hot shower before you go. It boosts circulation and helps jump-start your day.

2. Ouch! Wrap painful blisters in band-aids and duct tape to avoid further injury when racing. Afterwards, let them air out and keep them clean so they can heal properly.

3. Grab a cup of coffee 1/2 an hour before running to boost your workout performance. It takes about 30-45 minutes to work it’s most powerful magic, but you’ll feel like you have rocket boosters strapped to your feet.

4. If you don’t have a gel or sports drink available, you can drink a flat Cola for fuel. Believe it or not, plenty of sugar, caffeine, and carbohydrates make this the drink of choice for many athletes.

5. Get two pairs of running shoes and rotate them to help prevent injury. The shoes will last longer, and your feet will be healthier. Some runners choose a fast shoe for workouts and races, and a comfortable shoe for regular mileage.

6. Gauge ‘comfortable pace’ during training with the talk test or by singing the Brady Bunch theme song. If you’re unable to talk to your friend, or sing the song, you’re going too fast.

7. Take some cash, your fully charged phone, and toilet paper on runs lasting more than 90 minutes. Better to have and not need, than to need and not have. Trust me on this one.

8. Write down your training goal, race goal, etc. and stick it on your refrigerator. It’ll keep you accountable and remind others to support you. And, it’ll make you think twice before reaching for a second helping of coffee toffee crunch ice cream.

9. When it rains, use lots of Vasoline all over everything that could chafe, blister, or rub. Water is not your friend on race day unless your drinking it.

10. Run with a friend. It makes the miles easier.

Jason Saltmarsh is a competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com.

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How to Choose a Running Shoe by Jason Saltmarsh

July 18, 2014 By Leave a Comment

Be good to your feet! Choosing the right running shoe is one of the most important decisions a runner must make. The wrong shoes can lead to injury, discomfort, or end your running career before it begins. However, choosing the right shoe will keep your feet happy, support your unique running mechanics, and make the miles fly by.

How to Choose the Right Running Shoe for YOUR feet.

1. Foot Type and Gait Analysis
We all have unique physical attributes. The first step to finding the right pair of running shoes is to determine your individual needs. Do you have flat feet or high arches? Do you pronate or supinate? Are you a heel-striker? These are difficult questions, especially for beginners. Fortunately, there are experts available (at no cost) to analyze your specific needs and point you in the right direction. Find your local running specialty store and pay them a visit.

2. Don’t Believe the Hype
Be careful not to get caught up in the marketing hype that shoe companies use to sell their products. Every year there are claims to be the new innovative product, however you’ll want to go with something that has been tested and validated.

3. Comfort Over Style
Once you know the type of shoe you need, the fun begins. Try on as many shoes as you can. When you find a shoe that feels good, you’ll know it right away. Your running shoes should provide plenty of wiggle room for your toes while remaining snug around your heel. Hopefully, you find a shoe that looks as good as it feels.

4. Run Before Buying
Run in your shoes before purchasing them. Most specialty stores will allow you to take a quick run in their shoes before you buy them. If you purchase online, look for companies that will allow you to return them after taking them out of the box for a run. The run test should be done at your regular running pace to determine fit and feel.

Jason Saltmarsh is a competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Trail Running Know-How

June 11, 2014 By Leave a Comment

Get Fit Quick Tip

Considering trail running? Here are 3 tips to reduce your risk of a trail wipe-out:

Pick up your feet. When trail running, you’ll find partially covered rocks, tree roots and sticks of all shapes and sizes. All of these obstacles can pose a fall risk to trail runners. No shuffling or dragging your feet on the trail.

Step lightly. Focus on moving your feet quickly and increasing leg turnover. Accept that your stride on the trail may differ from your road running stride initially. Landing heavily on each stride increases risk of falling when running by, through, up and over moveable and moving rocks and small pebbles.

Use your arms. Don’t worry too much on proper “arm form” in the beginning. Move your arms freely as needed to help improve your balance and agility on the trail. You may slip and slide here and there, but your arms can provide a valuable counter-balancing effect.

Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

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Is Heart Rate Training for You? By Jason Saltmarsh

April 9, 2014 By Leave a Comment

Would you like to run longer and faster with less effort? Heart rate training can help you reach that goal. A heart rate monitor provides real-time biofeedback during your workouts to help you stay in the optimal training zone. Consult your physician to determine your specific target heart rate zones as they vary based on fitness goals, medications and state of health.

Determining Your Maximum and Minimum Heart Rate
To find your target heart rate zone, you’ll need to know your maximum heart rate and your resting heart rate. Then, you can determine several training zones between those two extreme values. The idea is that you use the heart rate data during your workout to stay in the intended heart rate zone. Some people choose to run by pace per mile speeds, while others by their ability to carry on a conversation. Heart rate training is based solely on BPM (beats per minute).

The American Heart Association recommends a method for identifying your maximum heart rate. Their method is to simply subtract your age from 220. For example, if you are thirty years old, you get the following: 220-30=190.

Determining your resting heart rate by taking your pulse for one minute just after waking up, or while sitting down relaxing. Athletes usually find their resting rate is around 60 BPM.

Determining Your Heart Rate Training Zones
Variety is the spice of life and the cure for ‘lazy’ running. Runners aren’t lazy, but their approach to training may be if they’re doing the same thing, at the same effort, day after day. To see improvements, you’ll need to mix things up and challenge yourself in a variety of ways.

The advantage to heart rate training is that it’s based solely on your own biofeedback. External measures such as pace per mile do not interfere with your results. For example, if you run a flat 6 mile course on a cool day at 8:00 pace, how does that compare to running 6 miles on a hilly course under a scorching sun at 8:30 pace?

Final Thoughts
Training principles remain the same no matter what method you use. A blend of long and short, easy and hard, fast and slow, and plenty of rest will keep you fit and healthy. Heart rate training offers you an exact measure of effort and gives you the certainty of knowing that you are training at your intended level of exertion.

 

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Health and Fitness Blogs to Follow- next up

March 6, 2014 By Leave a Comment

Our fourth installment of our Health and Fitness Blogs to Follow series. Take a look and consider adding it to your go-to healthy lifestyle motivation list:

“If I can do it, you can do it” says blogger and runner Chris Stetler. Chris is the founder of blog Never Trade What You Want The Most For What You Want Right Now. Now in its sixth year, you’ll find posts on healthy living topics across the board. “I would like to think I am an example of someone who doesn’t fit the running mold- I’m not fast, I’m not thin, I’m not going to come in the top three rather I’m worried I’ll come in last. But I go out and try” explains Chris. She writes about all things related to running, fitness, healthy eating and posts about three to five times each week.

Chris began her blog as a way to document her health and fitness goals. She especially enjoys the interaction from her readers. “They give me a new perspective on things, ideas on how to improve, or just showing me someone cares” shares Chris. Her blog has expanded to include race reports, weekly happenings, and workouts, just to name a few. People of all ages and fitness levels will relate and find support in her posts.

Sign up to receive automatic updates of Never Trade What You Want The Most For What You Want Right Now here!

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Tales from a Winter-Weather Runner by Jason Saltmarsh

January 24, 2014 By Leave a Comment

Tales from a Winter-Weather Runner

Running in low temperatures is not recommended by mothers. If you’re a cautious person and enjoy the safety, warmth and predictability of the treadmill then read no further. But, if you’re looking for a running experience that defines toughness and catapults you beyond others that sit comfortably in their homes as you stride past, read on.

Running outside this time of year requires something extra in terms of motivation. It can be difficult to stick to your plan any time of the year. Right now is gut-check time. Not many runners are out there on the roads and trails right now. If you see one, you know at least 3 things about them. 1. They’re serious 2. They’re tough 3. They’re uncomfortable.

I ran an 8 mile loop by the ocean today when it was a balmy 10 degrees outside. The wind chill was around -5 to -10 degrees. Here’s how it went:

Mile 1 – I can’t fill my lungs without coughing cold air. Nose starts to sting as I approach 1/2 mile mark. My nose runs faster than I do.

Mile 2 – Why won’t these mittens keep my fingers warm? Feeling in the 2nd and 3rd toes is gone.

Mile 3 – Hands are warm now, sweat beginning to drip from underneath my hat. Toes are still incommunicado.

Mile 4 – Feeling has come back in my toes. My hands are sweaty. I want to curse every truck that passes by and blasts me with fumes and frigid air.

Mile 5 – A nice ocean breeze off the water brings the windchill way down. The sweat has now frozen to the front of my sunglasses. I start to wonder if maybe 6 miles would have been a better idea.

Mile 6 – Pass a walker and a dog. Both of which stop in their tracks and turn to watch me run by. Must be thinking the same thing: “What on earth is he doing?”

Mile 7 – The sweat now drips mercilessly on my cheeks and neck. I pick up the pace just to get back sooner. I pass a cyclist with full face mask and think: 1. He must be serious about his cycling. 2. A full facemask? C’mon…

Mile 8 – Mittens come off a half mile from home. Feeling good now that I’m close. I turn into the driveway and feel the sun on my face and think what a beautiful day this is.

Cheers to all of you that are out their logging miles. Each time you head out you’re building your endurance, your grit, and your confidence. This time of year, the days may be frigid and messy, but they are also quite beautiful.

So if you have appropriate safety and winter-weather gear, don’t let the shorter days and colder temps deter your training. Get out there and log your miles, your race is just around the corner. And who knows, you’ll may even come to enjoy your winter running!

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Is Running a Half-Marathon for you? By Lisa McClellan

January 16, 2014 By Leave a Comment

The half marathon has become one of the most popular distances in the country for many reasons. First off, it’s not as daunting as the full and takes much less time to train for. Second, many people long for the sense of accomplishment and achieving something really big, but doing something like climbing Everest or white water rafting down the Congo river are too out of reach. So what do they do? Something a little more achievable: run a half or full marathon.

 

TIPS to make running your first half-marathon a success:

1. Find a special race to enter: Ask yourself what is important in a race to you. Maybe it’s a really nice medal, a beautiful destination city, an amusement park, a trail race. Do you need a lot of support from crowds or do you prefer something more quiet? Find the race that appeals to you and plan ahead. Sign up for a race up to a year in advance, generally the entry fee is less and this gives you time to make travel arrangements and plan out your training schedule.

2. Run a 5K and 10K before your Half Marathon: Be sure to work your way up to the 13.1 distance. Have you ever driven 13 miles? It’s a long way. Don’t show up on race day unprepared, you might have a horrible race, or worse, get injured.

3. Have a plan: If you’ve never run before, start with a run/walk plan. Plans are designed to keep you injury free and help introduce you to running in a positive way. Everyone I have spoken with who has tried these plans has not only had a successful race, but has gone on to run in several more events as well.

4. Start with a friend or running group: Sometimes running by yourself gets lonely. Having a friend keeps you accountable, it’s fun to have someone to talk to on your training runs, and accomplishing something big like this together is very bonding and intimate.

5. Don’t have a predicted finish time: Try not to have an expectation of a finish time on your first half marathon, make your goal simply to finish. Most races have a large time limit on the course. Don’t worry if you walk or need to stop at the water stations, in fact it might make it more pleasurable if you do. Don’t beat yourself up for stopping, you’re out there doing it while most people are sitting on the couch or watching from the sidelines. Be proud of what you’re doing and don’t worry about time.

6. Plan a post race celebration: 13.1 is a long way, if you can afford it, plan on pampering yourself post race. Make an appointment for a massage or pedicure. Make reservations for a nice dinner the night after your race. Or it might be as simple as allowing yourself to take a nap that afternoon. It’s a big deal… be proud of your accomplishment.

7. ENJOY: Go across that start line in a place of joy. If you get tired, hot, or something hurts, just slow down or stop. It’s called a race, but times have changed as these events are designed for everyone to enjoy, and we are all out there for different reasons. Your first race should be a good experience, there will be plenty of races in your future to “Race” but cross the finish of this first one with a smile on your face.

By Lisa McClellan. Follow Lisa via her blog www.RunWiki.org

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What to wear on your next run: A guide for every climate by Jason Saltmarsh

December 26, 2013 By Leave a Comment

Wondering what to wear during your next run? Choosing the proper clothing and gear is important to your performance, your safety and your enjoyment.

Remember the classic runner’s rule: Always add 20 degrees (F) to the temperature outside, and then dress appropriately. Example: If it is 72 degrees outside, it will feel like 92 degrees during your run.

 

Above 85 F (29.4 C)
At this temperature run with as little on as possible without upsetting your neighbors or the local authorities. Hydrate often during your run, run a course that allows for you to stop and get home quickly without being stranded too far from home (repeat loops). Let someone know you’re out there before leaving.

Try to run in the early morning or early evening hours to avoid the hottest part of the day. Watch for signs of  overheating. Think about taking the day off or going for a swim.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap (pre-soaked and frozen)

Phone in case of emergency

75 to 84 F (23.8 to 28.8 C)
Remember that your body will heat up quickly on the run. You’ll want to hydrate appropriately and avoid the midday heat if possible.

Wear reflective gear if you are headed out before sunrise or after sunset.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap, singlet or tech t-shirt optional

60 to 74 F (15.5 to 23.3 C)

This is a nice temperature for running. Enjoy the experience.

Shoes, socks, shorts, tech t-shirt, sunscreen

45 to 59 F (7.2 to 15 C)
Great racing weather! Marathoners and half marathoners rejoice. These days were made for PRs. You’ll want to warm up with an extra layer and have it ready to put back on when you finish.

Shoes, socks, shorts, long sleeve or short sleeve tech shirt, sunscreen, light jacket for warm-up

35 to 44 F (1.7 to 6.7 C)
These temps may be a bit too cool for the spectators, but the runners are still feeling great. Be sure to stay warm before and after your run with a jacket and sweatpants. You might consider a pair of light gloves and a hat. The most dangerous part of the day is post-run if you are sweaty and exposed.

Shoes, socks, shorts, long sleeve shirt, light gloves, beanie, lip balm, pants and jacket for warm-up and post-race

Light leggings are optional for those who are averse to the cooler temperatures

25 to 34 F (-3.8 to 1.1 C)
Welcome to winter running! The temps may be dropping, but that doesn’t mean you have to drop your mileage. Layers are key when dressing to survive cold temperatures. But, you don’t want to sweat too much, so be sure to wear breathable layers made for running.

Shoes, socks (wool), leggings/tights, tech t-shirt, running jacket, gloves/mittens, hat, Vaseline on face, lip balm

Below 25 F (-3.9 C)
This is when you start to consider the benefits of a gym membership or a treadmill. Only the truly dedicated/crazy ones are out there on days like this. But some of us can’t be caged and just need to be free. Choose a course that allows for you to return home quickly if you need to (repeat loops.) Let someone know you are out there before you leave.

Shoes, socks (wool), leggings/tights with shorts over them, long sleeve tech shirt, additional tech t-shirt, running jacket, mittens, hat that covers your ears, neck warmer or collar turned up on jacket, Vaseline on your face, lip balm, sunglasses.

Phone in case of emergency

Rain
Wear a hat to keep the rain out of your eyes

Consider nip guards or bandaids to avoid painful chafing from heavy wet clothing

Vaseline on other chafing areas

Waterproof shell if temperatures allow it

No shirt if temperatures (and local laws and customs) allow it

Vaseline on toes and heels

Snow
Winter gear (see above)

Reflective safety clothing

Shoes with modified spikes or non-slip treads attached

Ace bandage or gaters wrapped around your ankles if the snow is deep enough to get in your shoe and cause discomfort

Vaseline on face

Lip balm

Wind
Windbreaker if appropriate

Sunglasses

Vaseline on face

Lip balm

Safety is paramount! Remember: There are some weather and climate conditions that are too dangerous for anyone to be out running on the roads or trails. Always use good judgement and stay safe to run again another day.

Other ideas? What did I forget to mention? Let me know in the comment section.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Heading into your off-season? 5 tips for marathon recovery by Jason Saltmarsh

December 13, 2013 By Leave a Comment

5 Tips for Marathon Recovery

Congratulations! You did it. Celebrate and pat yourself on the back for completing the marathon. 99.5% of the American population will never know what that feels like. The marathon is a grueling 26.2 mile event. Your body will be weaker and your muscles will be damaged after pushing yourself hard over such a great distance. Marathon recovery requires patience and attention. But, if you do it right, you’ll be tearing it up again in no time!

1. Rest
Do what Jackson Browne says and “take it easy.” You already showed the world what you can do. It’s OK to dial things back and put your feet up for a little while. The first two days after the race you should not even think about putting your running shoes on. Maybe a little walk around the block or through the neighborhood to get the blood flowing, but nothing more. Try to get in bed early and let your body recover and rebuild.

2. Nutrition
You probably burned in excess of 3500 calories on race day and lost a few pounds between the start and the finish. Your body consumed all of your available fuel and then tapped into your reserves. Now is the time to restock the shelves with nutritious meals and plenty of water. You will feel better and have more energy if you keep the tank full with healthy snacks throughout the day. You may want to consider an immunity booster or extra vitamin C to keep your body protected during this time.

3. TLC
Icing sore muscles and joints, elevating your feet, and massaging your muscles will all help speed recovery and make you feel less like a stiff legged zombie. Be careful not to do any kind of deep massage for at least several days after your marathon. Your muscles are still very tender and vulnerable. Even if you feel better, you are still a mess at the microscopic level.

4. Walking
Walking can be very therapeutic. It allows you to get outside and feel like your back in the routine again- albeit much slower. Cross-training activities like cycling and swimming are also a good forms of exercise to help keep your cardio levels high while reducing the stress on your overused muscles and joints. Whatever you choose, keep it easy and stay in the green zone for effort.

5. Backwards Taper
As you make your way back to regular training, think of it as a reverse taper. You are going to slowly build your mileage up in a way that will keep you healthy, reduce injury, and give you a solid foundation to build upon for the future.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he completed his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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