The Running Thread - 2016

[Waiting2goback]

So - I've seen two specialists, I've had a steroid shot and now I'm going for the next alternative to deal with my hip pain.

I'm visiting a sports chiro for ART therapy and an adjustment to see if that will temporarily help my pain.

Fingers crossed that works. Otherwise, it's just battle through the pain - icing, topical solutions, pain meds and sleep aids at night - and then get a steroid shot before each race weekend I have coming up.

I'd rather not do any of that, but I'd also like to sleep like a normal person again as well.

Keels, I vote for Yoga too. This in addition to the sports chiro and maybe he/she will have an opinion on yoga as well. I have just heard that it does wonders for people with chronic pain. I really need to get more consistent with it as well. But, I hope you get some solutions.

QOTD: Lets discuss running shorts. What do you like or dislike in a pair of running shorts? What are you looking for when you buy shorts?

ATTQOTD: Since I am 6'-5" I prefer not to have the very short versions. Sure they maybe a little easier to run in, but the blinding whiteness from my upper thighs could blind someone. I do like a pocket with a zipper for keeping my truck key in a safe place while I run. I would opt for placing it in a fuel belt bit I am afraid that when I take a GU out the key could fall out without my knowledge. I am also very against light colored running shorts. Thankfully I have never needed dark colors to mask any sort of crazy situation, but its better to be safe than sorry. Shorts are still one of the items like shoes you have to buy so often as they don't give them away like running shirts at races, but wouldn't it be nice if they did. It would be a game changer!

Sorry for the random thoughts thrown in there...

I have running shorts. I have a couple pair with the liner, and I HATE the liner. I just haven't cut them out yet. Normally I go for dark color shorts because they match any shirt. I have no idea how long the inseam is but the go about mid thigh, which is fine with me. They usually have pockets but I run with my Roo Pouch anyway so if I need to put my car key in it there is a zipper and it holds my phone and anything else I need so pockets don't really matter to me.

ATTQOTD: I love shorts with a zipper. My SPI belt barely holds my phone, so I like the zipper for my key. Otherwise I'm always patting the "hidden pocket" to make sure the key is there. I generally like shorts to be short and usually plain black or dark gray because it matches with anything! But now that I run sometimes on basically a highway, I like them to be super bright so I'm more visible. I tried Honey Stingers for the first time on my last half marathon and pockets were indispensable for holding them. Otherwise, I'm not sure how I would have carried them. A great tip I read about carrying gu's/gels is to safety pin them to your waistband and flip them inside, then when you need them you can tear them off.

previous QOTD: When training for my first half, I didn't have a plan. My friend sent me a picture of her half plan and I'm not sure where she got it from. I saw that it gradually increased her long runs to almost 13 miles. I knew I had a tendency to get injured and overtrain if I do too much too fast and I went online and read a bunch of tips and most importantly saw that running slow was key; so I slowly increased my long runs from 8 miles to 13 miles over 5 months.

Question for those who fuel during runs: what do you use? I don't drink water during my runs (luckily live in a humidity free, temperate climate) and don't typically fuel either. But that lead to a serious boinking during my first half. Did fine with Honey Stingers on my next half. But was wondering if there was a better alternative. Do I always need to drink water with a gu/gel?

You should drink water with your gu/gel. I personally don't like the Gu's/gels. They bother my stomach. When I finally get a training plan I also need to seriously work on my nutrition on runs. I have always brought a Kashi Trail Mix bar for food on 1/2 marathons or more. I like real food and it doesn't bother my stomach at all. When I do gels I get cramps and that makes me panic while I am on the road and while I have never had an "accident" yet I don't really want there to be a first time for it. One other thing I do sometimes is Swedish fish. It is a quick source of sugar, I can chew them easily while running, and I LOVE them so I don't feel guilty eating them if I am running a marathon.

I do like the Honey Stingers though. I have tried those a few times and no stomach issues from those for me.

ATTQOTD:
I'm slowly attempting to phase out gels completely for racing.

I read your post twice and I didn't see what your plan will be once you phase these out? I am interested to hear your ideas on this because I hate the gels.

I like any shorts with a thick, soft waistband... makes my tummy look a little better Currently loving an UA pair.


Does anyone struggle with their feet? Any suggestions on casual shoes to wear outside of running?

What's this "outside of running" you speak of?

Actually, presently I am sporting a dazzling, light blue calf length cast which accentuates my eyes!

 

[Waiting2goback]

This one is for anyone who has ever doubted themselves, thought they weren't good enough, was afraid to experience life, or just plain wanted to feel proud of themselves. You know who you are! I don't think it is possible to run a marathon and not have it change your life. This isn't to say any distance isn't something to be proud of at all so I hope nobody takes it this way. The marathon is just a different animal, at least it was for me.

 

[Mickey's sweetheart]

AQOTD: I like whatever shorts stay where they belong, are dark colored, and have pockets. Nike shorts work well. I have some Under Armour ones that have two big pockets on the outside up front that I'm really liking right now. And the aforementioned Sparkle Skirts are great!

 

[Miranda]

For fuel, I use Huma gels, Honey Stingers (plain honey flavor), or Untapped (maple syrup). Mainly the Humas though. None have ever bothered my stomach. I am not a fan of Gu... too goopy.

 

[dis_or_dat]

I only fuel during runs longer than 15 miles, and then as little as possible. I only carry something to drink on runs longer than 10 miles in the heat, and 13 miles in cooler weather.

When I fuel, I do so with Gatorade/Powerade at drink stops and with Sport Beans (introduced to me in a post by @Keels ). In training runs, I wear a Camelbak to hold my fluids, but only drink at the intervals which correspond with the water stops along the course for the race for which I am training. I move the Sport Beans to a ziplock bag to make access easier during the race.

Ah, I got some sports beans during an expo but haven't tried them. Would regular jelly beans work as well? I bought the sour version thinking they're cheaper (and delicious!) but read about Honey Stingers and went with them for my race.

Stupid question, but how do you carry the beans in the ziplock bag? Do you safety pin them to your shorts or put them in a pocket? I ended up putting the Honey Stingers in a ziplock and then a pocket. But a lot of my shorts don't have pockets!

 

[mrsgryphon]

QOTD: What training program did you use when you first started running if any? Why did you make that decision?

I used the couch to 5k program because I needed to start with very short intervals of running.

QOTD: Lets discuss running shorts. What do you like or dislike in a pair of running shorts? What are you looking for when you buy shorts?

Ugh. I still haven't found any I love. I'll buy some, wear them a few times, then decide they drive me crazy and retire them to the bottom of the drawer. They can't be too short, thigh rub is a problem. I had some long compression shorts I thought I liked, but after a few wears they were riding up. Now I have a pair of Craft 2 in 1 shorts at are pretty good, though the outer layer does bunch up and annoy me sometimes. The rise is also just a bit too short for me, but they're the best I've found so far.

ATTQOTD: They are the best! There are 2 big pockets on the sides of the thighs in the compression shorts underneath the skirt, the skirt hides everything I'm trying to not show off, and there's also a zippered pocket in the waist.

I've read good things about sparkle skirts, but hesitate to spend so much, eSpecially with the pile of ill-fitting bottoms I already have. And I usually like a solid black bottom, so it wouldn't even be fun!

Well I am cautiously optimistic, I have not run in about 12 days, I used everything I could find and was advised by everyone including a Strassburg sock and my foot/heel seems to be on the mend. If it is plantar faciitis I know I can't rush things so I am going to keep off of it for one more week then maybe try some short runs. The good news is I have been nearly pain free for 3 days, I still "feel" it but not shooting pain. I have October 8th circled on my calendar for my next 1/2 marathon so even with this setback I am hoping I can get my training runs in. Thanks for the advice and listening, this is a great forum.

Good luck healing and getting back to your training. I see you're from CT - are you running Hartford in October?

Me too! I don't even like my hair touching me.

I totally agree! I was just thinking I need a few inches cut off because it's been brushing against my back and driving me crazy!

They are pricey, but there are also fan groups on FB where there are resales and you can get them for a little cheaper to try out (although the down side is that you can't return them... but you can probably resell it again )

there is a Sparkle Skirts group on FB (well, there are a few), and believe me there are all different kinds of people in there! All ages, sizes and people from all over the place. It's a resale group too and sometimes you can find a pretty good deal. PM me if you want more information. Honestly, almost everyone who ever tries these skirts, is converted.

Can I have more info on the FB groups? I may have to look into the sparkle skirts and give one a try.

 

[dis_or_dat]

Another race bib idea are toggles. I got some for my spi belt, but never used them because it places the bib right over the groin area - the area of most movement for me. But if you wear your belt higher or if it's ok for your bib to be on your side or back, it's something to consider:

ATTQOTD:
All about the 3 inch shorts with split sides. Allows me more freedom of movement. A back zipper used to be a must, but I don't carry my gels with me during training runs for very long and I'm slowly attempting to phase out gels completely for racing.



For during races, I use E-Gel.

Thank you for your usual thoughtful analysis and explanation. Just wondering ... phasing out gels for your races?!?! Aren't you doing marathons?! Or are you doing the water fuel like tailwind?

 

[FFigawi]

Yes! I love the sport beans!! I never want the gels during a run, just too goopy (I am perpetually dehydrated, though getting better).

If you're constantly dehydrated, in addition to drinking more fluids, I'd also recommend adding salt intake of some sort. The two methods I like best are the tabs from Salt Stick and the vials from BASE Performance. Both work great; it's a matter of whether you prefer to swallow a tab or lick the salt off your thumb. I use both, the tabs on the bike (easier to get out of my bento box) and the vial on the run (fits into a pocket).

 

[BuckeyeBama]

Ah, I got some sports beans during an expo but haven't tried them. Would regular jelly beans work as well? I bought the sour version thinking they're cheaper (and delicious!) but read about Honey Stingers and went with them for my race.

Stupid question, but how do you carry the beans in the ziplock bag? Do you safety pin them to your shorts or put them in a pocket? I ended up putting the Honey Stingers in a ziplock and then a pocket. But a lot of my shorts don't have pockets!

I roll the ziplock bag up and tuck it into my waist band. Easy to access and put away and it stays put. Sports Beans are better than jelly beans - easier to digest, so the carbs get into the blood stream faster. Also, you can get them with caffeine if you wish.

 

[LSUlakes]

Yesterday a question was asked about fueling for running. I figured with everyone either already starting or will soon be starter a training program it would be appropriate to make it a official QOTD.

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

ATTQOTD: I use GU, preferred flavors are salty watermelon (has caffeine) and strawberry banana (no caffeine). For deciding on when to fuel, my normal rule is to take GU for runs that will lost more than two hours only. I make an exception during the summer for 1.5 hour runs. My race day strategy is one GU about 15 minutes before the start of the race and then another one every 5 - 6 miles. (Ideal would be 10k marks.) The reason for runs of two hours or more is I want to train my body to use its own fuel sources for the "shorter" runs. Since I use GU it is recommended I believe to hydrate with the GU. I also find that this helps wash it down making it a bit easier to get it all down. To hydrate I will alternate between water and sports drink during the run. I try not to take to much in the way of sports drink because it ends up being a lot of sugar that my stomach sometimes does not agree with.

 

[camaker]

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

Training: I will practice fueling on training runs 10 miles or longer. My current preference is to alternate between Honey Stinger GinSting gel (tastes just like raw honey) and Clif Gel Citrus. I always take water with me to facilitate the breakdown and uptake of the gels. In the past I've used Honey Stinger gummies. I really like them, but didn't like that they would get hot and sticky and make my fingers sticky eating them.

Race Day: I take one gel packet during a half marathon, about 45 minutes in. I know I don't really need it, but I think it helps psychologically. I also alternate between water and sports drink at the hydration stations, making sure to pair up my gel intake with a water station so I don't have competing carb sources fighting for uptake at the same time. For the marathon, my strategy is pretty much the same, except more gels, knowing I will need them.

I have tried the Honey Stinger waffles and Sport Beans in the past. It may sound funny, but I don't like how much I have to chew them. When I'm focused on running, I don't want to have to worry about chewing. I guess that's why I don't run and chew gum at the same time. I can't...

 

[derekleigh]

QOTD: Lets discuss running shorts. What do you like or dislike in a pair of running shorts? What are you looking for when you buy shorts?

I'm not too picky when it comes to shorts. I don't wear the really short-shorts or long (below the knee) shorts. Nike, Reebok, and Champion are usually the ones I'd be sporting. I used to have to have ones that had pockets for my phone and keys (for races). But last year I discovered the wonderful use of a Flipbelt and can easily put my phone, GUs, keys, etc inside!

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

Generally any run that is 10 miles or longer (approximately 120-130 minutes) , I'd consume some type of fuel. Usually it would be either a GU or Gatorade. If I'm running a tempo run for a 10K or greater, I'll fuel as I would for a race, which would be a GU every 30 minutes or so. Sometimes I'll use Bloks or chews of some sort also.

 

[Barca33Runner]

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

I use Clif Bloks, but only for longer runs. I used to have even less of an idea what I was doing than I do now and just grabbed a few Gu when they were giving them out on the course and figured that was the "right" way to do things. I still don't really have a great grasp of what I am doing, but I practice with the Clif Bloks during longer runs and take enough with me on my runs that I don't need to grab any other fuel on the course (although I do like the bananas during the WDW Marathon). I switched to the Bloks because I like the gummies better and they are easier to eat without getting sticky.

 

[Slogger]

Yesterday a question was asked about fueling for running. I figured with everyone either already starting or will soon be starter a training program it would be appropriate to make it a official QOTD.

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

Timely topic since I used gels yesterday for the first time since April. Typically don't use any fuel for runs up to 2 hours but it was hot and humid and I need to start working on fueling strategies so I gave it a try. Tried E-Gels for the first time yesterday (one before) during 11 mile run with water.

I can't seem to do the-get gel out of pocket- tear it open- eat and digest- drink water- dispose of gel- process without slowing down to a walk. Is this a coordination issue, might there be classes or seminars on how to run and fuel at the same time? Does anyone else have this issue?!!!

 

[Mickey Momma]

ATTQOTD: No shorts for me. I run in capris, tights, or the the one Minnie-themed skirt I own. (I have given Athleta a lot of my money.) I did finally purchase a SparkleSkirt for the Disneyland Half next month. I've worn it for a couple of longer training runs and have to say I am hooked.

I am about an 18 and wear a L in SS. The shorts stay put. I'd reconsider the hikers for running, though. I thought I might want a hiker because I am tall (6'0") with long legs, but they are too long, too much fabric. The general consensus is usually hikers are good for casual wear, but most people run in swings or slims (unless they are tall and in the smaller sizes).

I agree. I went back and forth over which length to buy and eventually went with the regular swings length. Of course, I am only 5'4". The skirt falls perfectly on me.

I prefer capris to shorts. But when it's really hot, I will wear one of my random shorts I've purchased over the years. The ones I like best happen to be basics since they seem roomier. I've worn sparkle athletic skirts with either compression shorts or capris for races. I've had sparkle skirts on my list of "rewards" forever (yes, I am an adult that bribes myself to reach my goals- health or otherwise), but always end buying other things over a sparkle skirt. One of these days, I'm going to get one and I'm sure I will love it!

I finally broke down and bought one for the Disneyland Half next month. I say hold off as long as you can because you will want more.

If you're constantly dehydrated, in addition to drinking more fluids, I'd also recommend adding salt intake of some sort. The two methods I like best are the tabs from Salt Stick and the vials from BASE Performance. Both work great; it's a matter of whether you prefer to swallow a tab or lick the salt off your thumb. I use both, the tabs on the bike (easier to get out of my bento box) and the vial on the run (fits into a pocket).

I am someone who starts sweating when she even thinks about being hot. I followed this advice from @FFigawi for the marathon back in January and it helped A LOT.

Yesterday a question was asked about fueling for running. I figured with everyone either already starting or will soon be starter a training program it would be appropriate to make it a official QOTD.

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

ATTQOTD: I use GU, specifically the Caramel Macchiato Energy Gel (yay caffeine!). If my run is going to take me any longer than 75 minutes, I fuel starting at the 45 minute mark. (No GU for any runs less than 75 minutes.) For longer races, this ends up being a lot of GU. I have played with my timing, though, and I know this is what works for me. Luckily, unlike a lot of people, the GU doesn't bother my stomach. I would like to try something new since I have been using the same stuff for almost two years, but also don't want to cause myself any issues. I am intrigued by the Sports Beans.

As for hydration, I sip water throughout my shorter runs and some type of sports drink for my long runs or any outside runs longer than an hour, especially if it is humid. I try to find out what will be offered at the race I am training for and use the same. Right now my sports drink of choice is Powerade.

I used salt tabs for the first time last January for the marathon and I think they saved me. I will be taking some to Anaheim next month.

 

[opusone]

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

I use GU. Strawberry banana is my go-to flavor.

Although not needed, I usually take one GU packet for any run 10 miles or longer. During training, this is more just to get my body used to taking it. Since half marathons have been my longest races for the past eight years, I don't really need to fuel during the race from a carbohydrates perspective. However, I have found that after about eight miles of racing, my body reacts well to getting a little fuel, so I usually take one right before a water stop at about mile 8 during a half marathon.

Also, I take the GU with water (and not sports drink) since the GU already has sodium.

 

[WhereInFlorida]

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

GU here, blackberry is preferred but is sold out quite frequently at local sports store.

Usually use 2 to 3 on longer runs (16+) along with water to simulate marathon fueling. Going to do some longer runs this training with only water to rely more on fat for fuel rather than carbs. Will have some available if things go south with that plan.

 

[FFigawi]

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

Ah, the fueling question. One of my favorites and one for which there is no right answer. We're all an experiment of one, after all, as Charles was fond of saying. Here's my approach for running more common distances. I'll save the ultra and long distance triathlon discussion for another time because most people here probably aren't interested in that. I'll also preface this by noting what I do is probably considered overkill by science, but since it works for me, I stick with it.

Fuel - the "something" mentioned below can be sport beans (no caffeine), gel (Clif chocolate or razz), or Clif Bloks. I like to mix it up because I get tired of eating the same thing all day.

Training - I take no fuel for runs of 90 minutes or less. I'm too lazy to get up even earlier to eat before I run, and for 9-11 miles, I don't really need it. One caveat: if my run is descending like warm up, 2 @ MP+10, 2 @ MP, 2 @ MP-10, cool down, I might have something after 45 minutes. For runs over 1.5 hours, I will have something every 45-60 minutes and usually a pack of beans before I start.

Race - I eat a Clif bar when I wake up, a package of sport beans with caffeine (caffeine tapering works!) right before the start, and something every 45-60 minutes. This is more fuel than most people take on, but I find I perform better keeping my energy stores topped up all the time rather than pushing them close to depletion. Plus, since I don't eat much beforehand, I need a little extra along the way.

Fluids - I use both water and Powerade. I take a few sips of each or a cup of each at the water stops depending on the conditions and how I feel. I don't count either of them as fuel, only hydration. I also sip on Powerade until an hour before the start to give me time to get it out before the race starts.

Extras - I take one salt tab every hour or one lick of BASE salt every 20 minutes in training and when racing. I sweat profusely and need to replenish my salts and electrolytes constantly.

The real key to fueling is experimenting with many different things until you find one that works for you. I know people who have great success with the low-carb/fat fueling approach, with the counting calories precisely approach, and pretty much anything in between. Use your long runs and training sessions as opportunities to try out as much as you can until you settle on something which keeps you fueled, hydrated, and physically comfortable.

Going to do some longer runs this training with only water to rely more on fat for fuel rather than carbs. Will have some available if things go south with that plan.

I recommend that everyone try a long run without fueling once or twice during a training season. It's a very good way to learn how your body reacts to being low on energy and then running out. By understanding the feelings and physical reaction in training, you'll be better able to recognize them during a race and have time to compensate before it's too late.

 

[The Expert]

ATTQOTD: I don't know yet what my fuel strategy is as I am just now getting to the point where I'm doing long runs long enough to require it. Curious to read all the advice and try some things!

 

[RunDisneyDad]

It's a very good way to learn how your body reacts to being low on energy and then running out.

Although I've never done it intentionally I do know when I've bonked I generally come back stronger during subsequent runs. I'm sure there is some science to it.

ATTQOTD: I will generally only fuel for runs 9 or more miles. For my Sunday long runs I like to have Sports Beans and a Red Bull 30 min before i get going. Then I'll try and take in Gu Roctane every 25 minutes or so. As far as hydration goes, I plan my routes so I'm hitting water fountains at least every 3 to 5 miles. There's a really nice house along one of my routes that actually has a water fountain along the street for runners/walkers/cyclist. Very cool of them.