3 Steps to Treat Achilles Tendonitis

For the last six (yikes!) years, I've struggled with Achilles Tendonitis off and on. Mostly on, sadly. Despite taking off months from running, every time I returned, I could immediately feel the hot strained feeling of lurking tendonitis. Now, after about eight months without pain, I'm happy to share the three things I did to return to running.

1. Rest. The most dreaded of treatments - not doing anything. Whilst resting, ice. Rest some more. When you think you've rested long enough, rest for another month. During my last "Rest" phase, I took up rock climbing. It saved my sanity and my fitness.
2. Strengthen. Before returning to running, strengthen the muscles around your ankle and calf. Heel lifts turned out to be my healer. Start standing on one foot on a flat surface. Press up, from a flat foot to tip toe, and back down. I started with 10/side and was shocked at how tiring that was. After a week or two, up the number to 15. Then move to a stair and let your heel sink a little. Feel the burn.
3. Lift. Ask your doctor if one leg is longer than the other. If slightly yes, try a mini insert under the heel of the shorter leg. I believe my feet were made to run without a full-foot support but I also have a 1/4-inch difference in my leg lengths. This means that one tendon has to reach further to touch the ground. While covering mile after mile, that poor tendon gets a bit weary. Boosting it just a bit seems to alleviated some of that strain. 

Running shoe inserts

These inserts are available on Amazon. They are stackable so you can lift a little or a lot. The grey ones are more invasive - longer and higher. I didn't like them but a single clear one under the liner of my left running shoe has been a game changer.
 
Keeping in mind I'm not a medical pro, I'm just related to one, give these steps a shot. As my orthoped told me, there's no harm in trying because, if you can't heal yourself, the next step is a surgery that takes almost a year for recovery. So, may as well rest, strengthen and make minor adjustments first.

Happy running!

Running Addict

Running Addict (poem?)
 
Once again, I'm running.
I've quit twice.
Restarted thrice.

I swear,
it's not a lot of miles.
Just one or two,
here and there.
Inspiration is everywhere.

The story of an old runner
The sight of a young one
An empty track,
a bad day a good song.

When I promise to run,
I do.

When I promise to stop,
I'm lying.

Should I Wear My Race Shirt on Race Day?

When it comes to running, one size does not fit all. This is especially true about the free shirt you might get when you run a race. Here's some things to consider when debating if you should wear the race's shirt on race day:

• Quality - is the shirt a brand you trust? If not, don't wear it. The shirt might be great but you don't want to test it on "the big day."
• Temperature - some race swag is bought because it's cheap, not practical. Given a t-shirt for a winter run in Chicago? Handed long sleeves in Death Valley? Wear the right sleeve length for the race temps, not the race director.
• Distance - I might wear new shoes, socks or a shirt for a short run but will fall back on proven favorites for longer races. Think about how long you would be ok being uncomfortable and then decide if you want to try something new or broken in.
• Team spirit - are you running with or for a team? You might need to suck it up and wear the shirt. Or have a reliable friend give you the team shirt at the finish. That way, your finisher photos rep the team and you stay comfy.

Non-wicking, too-big race shirt

You may be asking, what could possibly go wrong if I wear the race shirt for a little 5 or 10k?
Probably nothing major BUT, if the fabric doesn't breath, like this shirt I got in 2010, you may overheat and be slower than you like. If the seams under your arms are too tight, the fabric too bunchy or the shirt poorly crafted, you may take home some chafing along with your medal.

No matter what you wear, enjoy the race and pray for good swag!

Happy running!

Running Music: Running without Music

Like most everyone I know, I usually workout to music. It seems inspiring and motivating but I wonder if it might also be a bad distraction that gets in the way of really absorbing the work I'm doing on my body. So, this month (May), I'm working out without music.

The 1st three workouts were unremarkable. Just a couple of quiet runs and a quick weight-lifting session. I thought a lot about running shoes and form. At the end of one of the runs, I had one of my usual running songs playing in my head. I guess an empty brain will fill itself with the familiar.

Today, I had planned to row and lift at the gym. I expected to zone out to TV instead of music but these three older gentlemen befriended me and one of them chatted all 20 minutes that I was on the rower. At first, I resisted. I'm so used to zoning out, I didn't want to engage. But then I thought, what's the point of taking away the music if I don't accept whatever fills its place? So me and Carl, the awesome octogenarian, had a great talk about racism, guys in the Navy getting "the clap," sports and whether or not I should get my tubes tied. Yes, really, He also shared that he had a vasectomy when he was in his 30s and that it didn't even hurt.

Carl made my workout go faster than any music ever has. Thanks, man!

Boston Marathon Heartache

As I type, I'm a sweaty, tearful puddle. The sweat is from a run inspired by the Run for Boston hashtag of UMightBeaRunner. I ran in honor of the people who's hard-won moment was cut short today by two explosions near the Boston Marathon finish line. Which gets to why I'm tearful.
As Evan Gregory pointed out,  running a marathon is hard enough without hurricanes (Sandy) and explosions. Seriously, it's really f'ing hard.
If you've never run a marathon, here's the best analogy I can give you: imagine eating your favorite sorbet or ice cream. At first it's fun, a treat, you never want to stop because it's sooooo good. Now imagine eating that same flavor of ice cream for somewhere between 3 and 5 hours without stopping. What once was pleasurable is now detestable and downright painful. You think you might throw up. Or, worse, poo on yourself. Every muscle involved is tired. You can no longer feel key parts of your body. People keep shouting, "You're almost done!" But they are lying liars. You're not almost done. You have three more tubs to go which, by themselves might be manageable but you've already eaten 23 giant, Baskin-Robins commercial-size tubs of Rocky Road.
You get the point. It's an awesome accomplishment but hard. And finishing can be emotionally overwhelming. I cry at the end of my own races, while watching races on TV and when I ran the last two miles of a half marathon with my sister-in-law. I just want to shout at everyone around me, "You did it! I did it! We all did it!!!"
Today, those shouts would have been drowned out by the sound of an explosion that killed at least two people. That joyed would have been forever tarnished by terror. In the future, when today's racers tell people they've run the Boston Marathon, people will half jokingly ask, "You weren't at the one with the bombs, were you?" and they will have to buzz kill them with a somber, "Yes. And it wasn't just hard. It was a nightmare."

Tears of joy finishing Baltimore race w/ bro.

We don't need any new excuses to sit on the sofa. Don't let today ruin your runner's high. Breath in, breath out, tie your shoes and go for a run.

Exercising Outside: To Do or Not To Do

In general, exercising outside is great. It's free, easily accessible, and familiar (if you're at home) or a good way to explore (if you're traveling). However, there are times when even I, as reckless as I am, will choose the gym. Here's some things to consider when deciding to workout inside or out:

• Unsafe neighborhood - whether you live there or are just visiting, be realistic about your 'hood and go to a gym or safer location if it might be unsafe.
• Risky time of day - even the safest neighborhoods have dangerous times of day. If your area doesn't have sidewalks, forcing you to run in the road, your danger zones are dusk, dawn and nighttime. If your neighbors roll up their sidewalks when the sun goes down and your streets don't have lights, don't be the only one out in the dark within shouting distance.
• High traffic and heavy pollution - exercising involves deep breathing but more cars on the road means more pollutants in the air. Bad combo. Putting all that nasty stuff in your lungs for an extended period of time can lead to serious health issues. Stay inside where the air is more likely to be filtered.
• Rough road - cobblestone and broken or dirt roads shouldn't stop you from running the streets. Just wear a headlamp if you're going to brave uneven paving while exercising in the dark. No headlamp? Head to the treadmill.

Any other thoughts on when staying in is better? Please share!

In the meantime,  dress for the weather and get out there! It's spring or fall in almost every part of the world and both are wonderful seasons for outdoor exercise.

Yoga + Running = Perfect day

The older and achier I get, the more it takes for me to maintain a running practice. For example, I actually stretch (sometimes) now. There's also a mental component to staying in active; I find inspiring places and run them. This place in Pacifica, Calif., provided both inspiration and some cool places to do yoga. Thanks to my Brooks shoes for handling the terrain, Icebreaker top for keeping me warm in the sea breezes and Under Armour tights for being tough enough to handle to rough surfaces.

Small tip: when combining yoga and running, start with a bit of running or a hike. There's a risk of injury if you stretch before warming up.

Best Running Trail in Copenhagen

Travel and running go hand in hand. What better way to get a sense for a place than to run with the locals? Unless, of course, the locals don't run, in which case you'll get a sense for the local fitness.

Copenhagen is full of runners and bikers and has lots of dedicated "sidewalks" for cycling, but not a ton of running paths. There is a nice, gravelly long one, however, along the Sankt Jorgens So (St. George's Lake), in the middle of town. It was very much a local spot - running from the edgy Vestrobro neighborhood, through the ethnic, hipster Norrebro and up into the posh Osterbro area.

The lake is a skinny rectangle divided into sections by bridges. Along both sides are nice paths for biking and running. Trees provide shade and the local runners provide company.

I almost wish I had a Run Ranking system so that the 4 stars I'm giving Sankt Jorgens So would have real meaning. Let's just say, it inspired, it was flat and it was pretty. So go! Run Copenhagen!

By the way, what to wear running in Copenhagen? In early September, it was a cool 50 degrees. I definitely was too cold at the start and, as the photo shows, barely worked up a little sweat. I think a t-shirt with my shorts would have been ideal.

Running Gear Blog: What to Wear Running

What to Wear Running in 70 degrees: shorts, wicking t or tank, and low-rise socks that don't curl up into your shoes when you run.

Why? 70 is pretty warm - anything over 65 is going to increase your heart rate and slow you down. The best way to stay cool: expose your skin. The body's largest organ, skin is an amazing cooling system involving evaporation and ventilation. So, expose as much as you feel comfortable for maximum cooling. Just remember, wear sun block.

Today's featured brand: Puma. After a year, I still love these running shoes. The Faas 500 are a little more supportive than I need but they're holding up really well (one of the myths I'd heard about Pumas is that they fall apart quickly), look great and are comfortable. The only negative: the tongue sometimes slides down into the shoe when I'm running, which can create pressure on the top of my arch.

What Music is Good for Running: Songs from Olympic Commercials

I love the Olympics. Even the commercials get me hyped. Here are two of the best songs from this year's commercials:

IE9 commercials - Alex Clare's "Too Close." Throbbing break up song that is soulful, big and makes you wanna roll.
Unkown advertiser - Imagine Dragons' "Radioactive." Alternative, strong, a little disenfranchised but with power. Makes me grind the gears up to the next level.

One more song, for the ladies. Adele's "Rumour Has It" is angry, upbeat, rich and, similar to "Single Ladies" for some people a few years ago, empowering.

Enjoy your workouts and couch surfing this Olympics!

What to Wear Running: San Francisco Summer

Temp: 60 degrees (yes, that's summer in SF)
Wind: Mild
Humidity/Precip.: Moderate (~70%)/None
Terrain: Flat

What I Wore Running: Nike Dri-Fit t-shirt, Under Armour heavy-weight shorts, hat.

Did It Work: Yes. 60 is right on the edge of t-shirt weather for me. Today's run was slow and short, so it would have been easy to never warm up. The deciding factor was the sun - on a sunny day, it's easier to warm up and having exposed skin that allows sweat to evaporate is good.

Good luck to everyone running the SF Half and Full Marathon tomorrow!

What to Wear Running: Running in 75 degrees in Austin

What to wear running for humid 75 degree day?
Temp: 75 degrees (~22 c)
Humidity/Precip.: High (~90%)/none
Wind: Mild (~5 mph)
Terrain: Rolling hills
Distance: Varied

What I Wore: I've been in Austin for a week and didn't think I'd have time to work out so I only brought one running outfit: my purple Puma singlet and shorts set. Of course, this guaranteed that I've had 5 chances to workout.

Did It Work: Thankfully yes. The singlet is great in humidity because it barely shows when it is wet (aka sweaty) and it floats away from my body, so I don't feel sticky. The built-in bra is good if you're small - better endowed women might want another layer underneath. The shorts with the built-in liner are good, although a little too loose, I think. These are a US small.

Note: Austin is humid. It isn't always 90% humidity but I have only experienced one day here in 4 years of visiting at least twice a year where it wasn't sticky. Even when it's cold, it's humid. So prepare to feel more chilled than you really are when you start and brace yourself for a little trouble breathing and a lot of sweat.

p.s. I guess I should acknowledge, for anyone who knows I've quit running, that I've been cheating while in Austin. It all started with the only free machine in the gym being a treadmill and continued with a really beautiful, sunny, dry-ish day. Now I'm on a roll, so I'm wrapping up my trip with one more quickie. But then it's back to rowing, not running, for me.

What to Wear Running: Running with a Dog

Temp: 25 degrees F
Wind: 5 mph
Humidity/Precip: Moderate/Snowing
Terrain: Flat
Distance: .9 miles

Thanks petinfoonline.com

What I Wore: A dog! Who cares what I wore, I got to run with a dog. And not just any dog: a Siberian Husky on a snowy day in Idaho. It was like the Iditarod only much shorter, way fewer animals and on pavement.

Seriously, in all my years of running, I've never gotten to run with a dog that just wanted to run. I've always wanted to but, growing up, we had a West Highland terrier. This is the white version of a Scotty - short legs and very bossy, so when you run, they either try to stop or herd you.

Later, my mom got a Corgi. He was also a bossy herding dog and his legs were so short he made the Westie look tall. My mother is short and a long-distance walker, so these sturdy little dogs make sense for her. But I'm tallish and (was) a runner.

Anyway, I was in Idaho and a friend had this sweet Siberian Husky, Spirit. I had some time after taking my grandma to lunch so I volunteered to take Spirit for a walk. I promise, to all who know I've given up running, I did not intend to run. After all, I was wearing Vans, Levi's, a down parka and this hat:

Me, Grandma Rae and The Monster Hat

When we got outside, the snow was falling, the dog harness was jingling and a big voice in my head said, "Let's run!" So we did. Spirit was all that I have dreamed of when I think of running with a full-sized dog. He stayed close, but didn't bump me. He kept pace, never pulling or lagging. He didn't stop to pee every 20 feet. He never pooped. We just trotted along. Me, grinning like a mad person, wearing The Monster Hat that my grandma gave me for Christmas. It was, in a word, brilliant.

Today, my calves are tight. I don't think Vans are made for running.  It was worth it. Thanks to Spirit, I have a new, wonderful running memory.

Ending a Relationship; breaking up with running

(Note, this post may be best enjoyed by playing The Manhattans in the background.)
I have been in a relationship with running for more than 15 years. Despite recently breaking it off, I can't help give one last, furtive, look back.

With Darren. I'm 2nd from left.

I started dating running when I was finishing college. It was casual - we barely were making it to 1st base (take that how you will). Things got a hot and heavy the summer of '95, when I added more miles and developed a regular training plan.
In 1996, running and I took things to the next level. I ran my first marathon and basked in the glow of love requited. In 1998, we affirmed our commitment with a second marathon.

After Chicago marathon '98

I kept spending time with running after I tore my knee skiing, the winter of 99/00. It was wrong. I wasn't ready but it made me happy.
Running was there for me when I moved to England and would have gained 15 pounds from eating cookies (they were in every meeting!). And, it was there for me when I got divorced, initially serving as a shoulder to cry and then, temporarily, becoming a crutch I relied on (which led to my 3rd and final marathon in 2007).

Post NYC 2007

My love for running knows no limits. When I can't do it, I dream about it and sigh with longing when I see people running on the street. No matter how much it has hurt me, I keep going back to it because so much about it is wonderful and pure and makes me feel good about myself.
Running doesn't mind if I try other sports. "Go ahead, cycle!" running laughs. "It won't make your heart race like I do." About yoga, running snorts at the lack of commitment. "You're not going anywhere," running comments. "Standing on a mat is not what I would call 'taking the next step.'" It's right, of course.

Me & Nathan. Baltimore

Running is willing to share me with other loves. My boyfriend and I ran together in New Zealand. My brother and I ran/walked a half marathon together in Baltimore. And I happily share running with everyone - I invite others to get to know running and even blog about what to wear to ensure the relationship grows.
But it's over. A year ago I told myself I had to stop. At first I said I would quit stepping out with running by my birthday but quickly I pushed back our break-up date to the end of the year. I thought about going out big - maybe one last marathon or even an Ultra. But running reminded me of why it had to go by hurting me again and again. First Achilles tendonitis, then issues with my piriformis muscle and, always, the aching knees. So, I let it slip away. We didn't go out with a bang or acrimony. We spent some quality time together over the winter break and then, on new year's eve, I laced up my shoes one last time and, as I wrapped up that last mile, said to myself and running, "Let's just kiss and say goodbye."
I'm gonna miss you.

What to Wear Running: 40 Degrees in Minnesota

Temp: 41 degrees F (~5C)
Wind: 7 mph
Humidity/Precip: moderate, cold mist
Distance: 1.5 miles
Terrain: Hilly

What I Wore: Puma shorts and full-length singlet under a mid-weight, long-sleeve top.

Did It Work: Sorta. I was afraid of being cold because I hadn't packed for 40 degrees. But, the immediate hill workout combined with the singlet warmed up my core.

What Could Have Been Better: This top doesn't breathe, which was good because it didn't let the wind in, but is bad when things heat up. Ideally, I would have had a mid-weight top that breathes, which would have been a little cooler at first, but kept my body temp more even later in the run. Based on the pinkness of my hands in this photo, I probably could have used some light gloves.
For more than 15 minutes outside, I would recommend a light hat or ear band.

Thank you, Minnesota, for reminding me how refreshing a cool-weather run can be. Being out in that kind of weather felt great, inside and out.

What to Wear Running: Lululemon

I didn't think I would, but I loved running in my new Lululemon "Let It Loose" tank with built in sports bra.

I bought the tank because I thought it was cute and sporty and would "sexy up" my normal hiking outfit. The hikes proved that the sports bra was tough and I thought, why not, let's take this puppy for a run.

If you follow me on Twitter (@whattoweartorun), you may remember that I recently made fun of a woman who was out for a run wearing a strapless tube top. It was cute, but it wasn't, if you know what I mean. She was bouncing all over the place and, as she ran toward me, she kept having to pull the thing up.

That's kind of how I felt as I headed out the door. The skinny shoulder straps and loose fabric (the folks in the naming department were spot on with this one) left me feeling uncovered and unsupported. But, that was just a feeling. The reality was that I was locked down where it mattered and enjoying breathable fabric and the wind on my skin where it didn't. The only thing that I didn't love was the fact that, as you can see in the photo, it shows when you use it as a hanky. Most wick-away tops hide the sweat/runny nose better. Other than that, excellent!

Overall letter grade: A-

External tank scoops under sports bra, creating venting

Who Is It Good For: Women with an A or B cup size who hike, bike, and run; and women who are apple shaped (the loose cut would be flattering)
Who Isn't It Good For: Women with a cup size C or above - I don't think the skinny straps would cut it; and women who are looking for a casual-wear tank - the tight straps make it uncomfortable to wear for more than a couple of hours.
Needs Clarification: The tag says this top is good for yoga but I'm not sure where all that looseness would go while upside down. Will the slightly fitted waist prevent it from sliding all the way down and smothering me while I'm in headstand? I'm also not sure if the tank is going to be for sale much longer. I wanted to include a link to lulu's website for interested buyers, but it wasn't there.

What to Wear Running for Knees

Despite the talk of pounding on your joints, a recent study revealed that, if you don't already have bad knees, running moderate distances at a moderate pace is good for them.

Unfortunately, I already have bad knees, thanks to tearing my ACL more than 10 years ago. For now, I run anyway, but I've had to had to make some adjustments, including taking ibuprofen a few times a week, stretching my IT band and, after long runs, icing or taking an ice bath.

While training for my last marathon, I also started wearing a knee strap. Cues that a knee strap was in order:

• Knee joints felt tender, sort of a soft, liquid soreness
• Discoloration that looked like a bruise way beneath the surface, under my patella

You may have other signs; my point is, don't ignore them - they won't go away. My pain wasn't sharp, so I decided to keep running but try to reduce the impact with a knee strap. It worked - the bruising went away and, with icing and Vitamin I (ibuprofen), so did the gooey pain. I now have, and often wear, two straps (one for each leg, not two on one!). I like them both but prefer the Ace. Here's some details.

Ace knee strap:

• Like: Velcro on both ends means it stay in place
• Like: Wide fabric keeps the rough Velcro covered, so it never scratches your skin
• Like/dislike: Cloth fabric on the front and back absorbs sweat
• Dislike: Even the small is not quite small enough - the design makes it hard to get it tight enough (and I don't have skinny knees!)
• Dislike: The front has a rough plastic ridge that, if I don't position the band correctly, scratches my other leg

McDavid knee strap:

• Like: Exposed rubber knee brace really gets in, under the patella, creating a strong support
• Like: Design lets me tighten the strap as much as I need
• Like/dislike: Neoprene doesn't absorb sweat
• Dislike: Neoprene isn't holding up well - starting to curl
• Dislike: Non-Velcro end sometimes slips out from under the band (it just feels weird)

Both were available at my local, major drug store for less than $20.  These days, even shorter runs are taking their toll, so it was worth the small investment.

Be good to your knees and happy running!

What to wear running in 50 degrees

Temp: 51 degrees
Humidity/Precip.: 85%/heavy fog
Wind: Calm
Terrain: Flat
Distance: 2 miles

What I Wore: Lightweight Nike running tights; short-sleeve Under Armour wicking t-shirt; Brooks lightweight running jacket; running hat; thin, knit Asics running gloves.

Did It Work: Yes. I was just a little chilly when I first started but was warm after the first mile. If you know it isn't going to rain and you're going for a longer or hilly run, consider just wearing a long-sleeve tech top with gloves, versus a T and a jacket - my core was pretty warm by the end and I would have been too hot if I'd run much further.

Running with a heart rate monitor

I have a new bad habit: checking my heart rate.
I never used to do this. I thought it was because I didn't care. It turns out it's just because I didn't have the gear.
When I wear it, nothing else matters. Distance? Who knows. Temperature? Not sure. Heart rate? Ranged from 111 to 165 over 45 minutes.

Does it work? Yes. Wearing the monitor keeps me going until it says I've accomplished the goal that it had in mind. Forget what I had planned on doing; it has a will of its own and it is greater than mine. It beeps if my heart rate is too slow or too fast ("Get going!" "Ease up!") and logs how long I have my heart rate at the desired level. When I have had done enough, in its mind, it beeps again ("Great workout!"). It doesn't matter where I am or that I had planned on taking a long, strenous walk, the monitor says I'm done, so I mosey home.
I love it. Which is why, for my next run/walk (still recovering from Achilles tendonitis), I'm leaving my new toy at home.

What to wear running in 80 degrees

Temp: 80, sunny
Precip./Humidity: None/Moderate
Wind: Calm
Terrain: Mostly flat
Distance: 3.5 miles

What I Wore: Nike running hat; Champion sports bra; lined Puma running shorts; Nike wrist sweatband; Aveeno sunblock.

Did It Work: Yes, as much as anything can in the heat. I know, 78 isn't that hot, but it feels like it after about 10 minutes of running. I knew it would, hence the minimalist outfit (no pics, I'm feeling shy:-D).

Sweatband, Really?: By the time I got home, my entire body was covered in slick of sweat. It was more than one little wrist band could handle, so why was I wearing one?
If you're a woman running in just a sports bra or a guy running with no shirt, sometimes you need something to mop your brow, eyes and nose. Without a shirt, you're up a creek, unless you've got a wrist band! You might not get it all, but at least you can keep your face from looking like the Bonneville Salt Flats.
(Above: Nike, traditional sweatband made of terrycloth. Very absorbent but gets kind of itchy when it's soggy. Lululemon, pocket wrist band made of wicking Luon (TM). The "pocket" isn't that functional, but the band is cute, lightweight and fairly absorbent.)

Happy running and, in the words of Kurt Vonnegut, wear sunblock!