The Optimal Running Form

A lot of has been written about the optimal running form.  I began as a heel striker and ran that way for many, many years.  25 years into running I made the switch to forefoot running.  Forefoot running is not my ideal running form as I learned too late.  Plus I made the switch too quickly.  The result:  3 years of injuries including broken bones in my right foot...twice!

So what's the optimal running form?  Midfoot landing.  And no it's not a compromise between forefoot and heel strike.  If you believe the science behind it, it does make sense as the optimal running form for human runners  

I've been running with the midfoot landing running form since early this year and have enjoyed some physical benefits:

• No injuries.  Touch wood...
• Less pain.  I can do a hard track or hill workout one day and still run smoothly and comfortably the next day
• I run faster.  I'm back to low 8 minutes per mile pace
• My knees feel absolutely fine after any length run

I can't stress this enough:  I'm running without injuries.  

The physcological benefits?  Really only one for me:  I feel like a real runner!

Until next time...
ThatRunninGuy

Beer Run at Oktoberfest October 14

'Back in the day' "Beer Run" meant stopping at the Beer Store to pick up a 'Two-Four' of Molson Export or Labbatt Blue on the way to a friend's house for a late night get-together to watch Saturday Night Live.  Ahhh...those were simpler times.  No Smartphones...not even mobile phones...heck, 'Touch tone' phones had just made the mainstream;  28 TV Channels to choose one...couldn't find anything good to watch then either.  And yes, we listened to LP Records but were super excited about the newest technology about to hit the market:  Cassette Tapes! Oh, those were the days!

I digress...this is about a Beer Run that's happening in Kitchener, Ontario on Monday, October 14 (Thanksgiving Day) as part of the Thanksgiving Day Parade that is a part of the Oktoberfest Celebrations that get under way that weekend.  

I love the idea of a Beer Run.  At Reggae Marathon held on the first Saturday in December every year, it's possible to be drinking a cold Red Stripe Beer at 6 am in the morning after finishing the 10K race event.  That sounds decadent I know but combined with the fresh cut coconut and and dash into the warm Caribbean Sea it's the best Post-Race Celebration I can think of.  A cold beer after finishing the KW Oktoberfest Fun Run is a close second.  

Click here for details on the KW Oktoberfest Fun Run.  Personally I think that name is way too long and cumbersum...I'm going to stick with Beer Run.

Shoutout to all my Kitchener Waterloo friends:  want to do this event?

Until next time...
ThatRunninGuy
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I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My planned races in 2013 include:

• The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20

• The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

I love Summer running

The hotter the better actually.  And if I could, I'd run at high noon!  Call me crazy but I love running in the heat of the summer.

This past week in Toronto we were 'blessed' with ridiculously hot temperatures and humidity.  Air temperatures topped 30 C but with our high humidity it was the equivalent of 40 C.  Loved it!

Maybe it's the upbringing.  I grew up in Jamaica before moving to the Toronto area waaaaay back in 1972.  I can remember beach weekends in Discovery Bay and Port Antonio where it was too hot to walk on the sand.  And the drive to get there from home with no air conditioning in the car...now that was unbearable!

As kids in Jamaica we went to school from 8 am to 2:30 pm.  I know that end time sounds early but in late June before school let out for summer vacation I had difficulty staying awake after 1 pm it was so hot.  Well, that's my excuse for doing poorly on those subjects that we had after lunch.  And it explains why I do like Siestas (Siestas sound so much better than 'Nap Time for Grownups').

Summer Running Gear
Drying on the Balcony

Running in the heat of the summer does have a couple of drawbacks for me though.  The first is that I sweat.  A lot.  I can loose litres of water on a long run on a hot day.  Easy solution though...I drink a lot of water before and after especially hot runs.

Sweating a lot leads to the second challenge:  where do I hang my running gear to dry?  Compounding this challenge is the fact that we live in an apartment.  Neither Sally or Tia are particularly fond of smelly T Shirts and Tights drying on the balcony each day.  

I'm a summer person at heart.  I thrive on the heat.  I love running in the summer!

Until next time...
ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My planned races in 2013 include:

• The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
• The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

We had a little rain in Toronto last week! Messed up my Running!

That is a total understatement!  125 millimetres of rain fell in Toronto in under 2 hours.  Historically this is the most rain that has fallen in Toronto since...well since forever actually!  Even the torrential downpours of Hurricane Hazel didn't dump that much.  There was extensive flooding, power outages and general disruption  during the storm and for days after.

It negatively affected my running and my commuting but I only got my shoes wet.  This guy was not so lucky.  I took this photo shortly after the first deluge.  3+ feel of water accumulated in the underpass 50 metres south of the entrance to our apartment building.  Some vehicles made it through...not so lucky the SUV on the left.  Stalled at the depth of the water for 20 minutes.  When he was finally pushed out and opened his doors, water poured out.  Ouch, that's gotta hurt.  Going to be a challenge explaining that to his insurance company.




But nothing tops this guy.  There he was driving his $200K Ferrari at the height of the storm on his way to catch a plane. His car stalled and he didn't want to miss his flight!  What?  It was raining...planes were grounded!  Bright guy that he was he abandons his Ferrari as the water topped the wheel wells and told a reporter that he 'had a flight to catch'!  More money than brains...why does Ferrari sell cars to guys like this?  I can see the Craigslist vehicle ad now:  'Ferrari for sale.  Slight water damage.  Going cheap!"  Oh, and did you note that he left the windows open!






One good thing about all this rain and accompanying humidity:  great training for Negril and Reggae Marathon this December.  Actually with Humidex readings in the mid 30's Celsius, it will be cooler in Negril!

Until next time...
ThatRunninGuy


++++++++++


I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My planned races in 2013 include:

• The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
• The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

Why can't every run be like this?

It was like running on a cloud.

Last Saturday out on my first run in a new pair of running shoes, everything clicked:  breathing deeply and without gasping;  landing on my mid-foot with quick and light leg turnover.  I went out for a quick 6 km run but felt I could have run for miles.

It must have been the new shoes!  It sure wasn't a result of loosing all that 'jiggly muffin top' mid-rift weight that I enjoyed building up over the winter.  I'm still working on that.

Maybe it was the weather.  Not too hot or too cold...just right in the mid-teens Celsius with no humidity or wind.  And at that early hour of the morning, not another soul in sight.  OK, that may have had something to do with the trail well off the beaten path that I was running on.

I ran with not a care in my head not worried about speed or form.  It's runs like this that make up for those mornings when my legs feel like lead, my breathing comes in gasps and I dread taking the next step. "Why can't every run be like this?"

Until next time...

ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My planned races in 2013 include:

1. The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
2. The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

Another Running Injury? What the...?

The Ice Pack is NOT a Fashion Accessory

This is NOT in the plan!  Getting injured again!!  

Last week during my weekly speed workout at the local High School track I felt a 'twinge'!  

What the...?

Dam!  That hurt.

I stopped instantly...I must have learned something after all...and walked home.  No trying to be a hero and 'toughing it out' that morning.  I immediately went to the ice pack and haven't run for the past few days.  I shouldn't have gone out for a speed workout that morning.  I was tired, didn't have a great night's sleep and had work on my mind.  In hindsight there was probably nothing I could have done to prevent the strained knee but I have to blame something.

So I'm back to recovery mode and not enjoying it one bit.  I'll be smart this time though:  no running until fully recovered.

Until next time...

ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My other planned races in 2013 include:

1. The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
2. The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

Random Running Ruminations

"Ruminations".  There...I got to use a 'Three Dollar Word'.  Sally will be so proud.  Now I just have to use it correctly. Borrowing a page from her book, here is the dictionary definition:

ru·mi·na·tion  (rm-nshn) n.

1. The act of pondering; meditation.
2. The act or process of chewing cud.

Hmmm...Sally has noted that sometimes while watching TV I absentmindedly 'Chew my cud'.  I am definitely on to something here.  And the best part:  while running I both chew my cud and ponder.  Here are some of my recent ruminations:

• From Dan Cumming, Seasoned Runner, Running Guru, Marathoner, Ultra Runner, this gem about setting a new running goal:  "In your next 10K, run your age".  He suggested this after seeing my chip time from the recent Sporting Life 10K in Toronto.  So for me this means running a 55 minute 10K.  To do it I'll need to shave 4 minutes or so off my time.  Summer training here we come!
• "I gotta loose some weight, I gotta loose some weight...".
• "When the H did I put on this weight?".  Darn salty snacks...and beer!
• Time to buy new shoes.  Do I go minimalist again or find a happy medium.  I like the mid-foot running style...comfortable and I feel like I can run all day.  Suggestions?
• Breathe! From the stomach...I think they call it 'Diaphramatic Breathing'...there, that's my other $3 word for today!
• Left, Right...repeat.  This isn't so hard.

And just like that I'm back home.  Nice run.  Now what were those great ideas that ran through my mind again?

Until next time...
ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My other planned races in 2013 include:

1. The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
2. The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

Running through my mind

Sunrise over Toronto

What's so special about running?  Ridiculously simple and doesn't require any really special equipment.  A decent pair of running shoes, comfortable and weather-appropriate gear and the great outdoors.  Dead simple.  I've tried swimming and cycling...for a couple of years I competed in Triathlons.  Sprint distances only but I gained respect for elite athletes.  I liked both swimming and cycling although the wet suit and Tri-Bike were serious investments.  But I loved the run...is it any surprise that Triathlons finish with a run?

So after a lot of thought and consideration...OK, I really thought about these on my latest run...here are some random thoughts:

• "If running is easy why is this run so hard"
• "Breathe, breathe, breathe..."
• "Dam...that driver doesn't see me...I'll go behind the car".  Better to be alive than injured
• "Love the birds chirping".  Ahhh...it must be spring
• "Keep moving".  I hate stop lights!
• "Fresh air".  I live and run in a heavily populated urban area but am blessed with the running routes lined with mature trees.

Until next time...
ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My planned races in 2013 include:

1. The Sporting Life 10K, May 12
2. The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
3. The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

It's been 6 months since my last long run

My favourite place to run!

10 kilometers!  That's how far I ran on my 'long run' this past weekend.  The first time I've been out for any reasonable distance since last September when I had 'The Incident'.  

I had a good run.  Let me re-state that:  I had a GREAT run!  Finally!  

I ran at my favourite time of day, early morning along one of my special routes:  the Hunber River.  That's a picture of the trees along the paved path that follows the river.  And even though it was early April I had the full winter running gear on.  Winter just does not seem to want to leave us in Toronto this year.

It wasn't a particularly fast fun but that wasn't the point.  Getting it done was the achievement.  Here are some of the thoughts that rambled through my head:

• "I did it".  An adaptation of the 'Just do it' slogan, I really wasn't confident I could actually run again. Silly thought I know...broken bones do mend.
• "My breathing has gone to hell".  I was fine until 'The Hill' at around the 6 km mark.  "Will this climb ever end...why am I so out of breath?".
• "Holy Crap...My quads hurt".  I have to re-train those big upper thigh muscles to run again.  
• "Love handles?...where did those come from?"  Thankfully it was still dark and I was wearing a jacket.  This jiggly stuff around my waist sure is't fun to carry along for 10K!
• "Mid-foot running".  Short strides, faster turnover, easier running.  Hey, I think I finally got the hang of mid-foot running.  

With that first long run under my belt I'm now looking forward to my first race on May 12 the Sporting Life 10K.  Straight down Yonge Street to the Lakeshore.  It's mostly downhill.  Gravity should compensate for my lack of speed.

Until next time...
ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My planned races in 2013 include:

1. The Sporting Life 10K, May 12
2. The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
3. The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

Too cold for running outside?

Some days it's really too cold for running!

A funny thing happened during my journey through injury and recovery these past 4 months:  I don't like running in the cold any more!  How did that happen?

Once upon a time I enjoyed even looked forward to running in ultra cold temperatures.  Base layer, tights, windpants, toque and facemask made running not only tolerable but actually enjoyable.  And I had some great cold weather runs including two favourites:  Anchorage, Alaska and Regina, Saskatchewan.

I was in Anchorage 25 years ago shooting an advertisement for for my client, Isuzu Trucks.  We hit upon the idea that if we showed how tough Isuzu Trucks were in a foreign environment then they would be more than good enough in Canada.  It was a pretty good idea and it worked.  It also meant a 10 day trip to Alaska in January to shoot the photography.

Now Alaska in January is cold!  The temperatures weren't significantly below what we experience here in Toronto but the wind off the Bering Sea or North Pacific (take your pick) made the temperatures seem a lot colder.  I didn't go out for a long run that morning in January but it sure was fun to run along the snow covered streets of downtown Anchorage at 9 am in the morning ... in the pitch black!  In Alaska in January they only get 5 - 6 hours of sunlight each day with sunrise around 9:30 am and sunset at 3:30 pm.  I learned about sunlight deprivation that trip.

My second memorable cold weather run happened in Regina, Saskatchewan about 15 years when I was on a business trip with Dairy Queen.  This one was not as enjoyable. In fact it was downright scary.

I always ran early mornings on business trips.  That's where 'That Running Guy' has it's roots:  my colleagues would shout that out if they saw me heading out for a run.  At 5 am that morning after donning all my running gear, I headed out from the downtown hotel for a short 6 K run. It was -40 Degrees Celsius! And to use the Prairie cliche, 'It was a dry cold'.  I thought I was prepared.  For the first 3 K things were OK.  I didn't notice that the slight wind was at my back.  It was only when I turned for the run back to my hotel that things started to go awry.

The wind in my face combined with the sweat started me shivering.  "This is cold, really, really cold" I remember saying to myself.  I started to slow down.  For the first time in my running life, I felt scared.  I knew that if I stopped running, things would get really bad. I kept shuffling along and managed to make it back to the hotel.

After I had recovered from that run and while watching the early morning TV news a bit later I learned that with the wind chill, the effective temperature was around -60 degrees C.  Yikes! It's no fun freezing to death running!  

I've never run again in Regina conditions.  And recently I've found that even -10 degrees Celsius is uncomfortable.  Age, stage...some days it really is too cold for running!

Until next time...
ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December 31.  My planned races in 2013 include:

1. The Sporting Life 10K, May 12
2. The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
3. The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

Stop Whining!

Thanks Ah-nold!  I needed that!!  Oh, and maybe, just maybe Sally might have mentioned the same thing...once or twice...OK, maybe a lot!  But I broke my foot! Waaaaaaa......

There...that feels much better!

I haven't run since I broke my foot last September. I've tried once or twice in the last few weeks but another injury sidelined me. In my desire to be a hero I walked 10K in Reggae Marathon in December.  It made for a nice story, I got to take some pictures while I was 'Walking' and I hit my goal of raising $2,000 for the Heart & Stroke Foundation.  Walking the 10 kilometres in Reggae Marathon likely contributed to the new injury so that's why I'm still whining.

"I haven't run since last September...!!"

If you don't run that won't make any sense to you.  If you run you feel my pain.  So what to do.

First, "Stop Whining!".  Easier said than done.  I've been running 30 years now.  Nearly everybody has said the same thing, "Maybe it's time to stop running". Might as well tell me to stop breathing.

But then it hit me:  Walking!  Duh!  I can't run but I can walk.  And yes I know the cliche, 'walk before you run'.  Flashback:  that's how I started running in the first place.  

So I promise, the whining is over!  Sally will be so happy to hear that.

Until next time...
ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December.  My planned races in 2013 include 

1. The Sporting Life 10K, May 12
2. The Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20
3. The Reggae Marathon, December 7.  

Please join me on Facebook at Run for Heart.

Oops...a little running setback

I blame this one on the foot cast!  Placing the blame on the the medical device that got me through the fractured foot bones seems unfair I know.  But it beats the real reason:  I went out too quickly to resume running resulting in a bad muscle pull in my right calf.  Truth be told:  I'm pretty sure I tore the muscle.  I know that's not the correct medical term and NO I'm not going to a doctor!  The immediate plan is to refrain from running for the next couple of weeks to allow it to heal properly before I get back to running...slowly!

As Sally so kindly reminded me recently, "You're not 35 anymore".  Based on that obvious fact, I'm going back to basics with my running.  A lot of the injuries I've experienced over the past few years come down to bad form.  OK, maybe there was a 'wee little bit of ' stupidity since I'm really not 35 years old anymore.  But I am 'learnable' and now seems like a good time to get back to the basics.  

I saw this chart recently on the Reggae Marathon Facebook Fan Page.  If you're a long-time runner like my friend Dan Cumming of Running in the Zone (check out this great article on Running Injury:  Doctor it hurts when I do this) you already know what good running form is.  If you're just starting out, this could be the most simple and best explanation of proper running form.  I fall in to the 'long-time running group who never payed attention but got totally excited by this chart.  

"Stand up straight".  I can still hear those words from my Grandmother when I would slouch my shoulders.   It's the key to good form in running. Duh!  My Grandmother wouldn't say 'Duh' but she'd smile of  hers while asking me what took me so long.  I wouldn't have a good answer.

So assuming all goes well, here's the next target:  the Sporting Life 10K on May 12 in Toronto.  Court, one of my sons, suggested it and it seems like a good idea. 10K races how I started running way back (when I really was age 35) and this is a point-to-point race down Yonge Street in Toronto.  Mostly downhill with a flat finish.  And it starts early...my favourite time of day.  We won't officially have cold Red Stripes immediately at the finish like Reggae Marathon but unofficially... 

Until next time...
ThatRunninGuy

++++++++++

I'm raising funds for the Heart & Stroke Foundation in 2013.  My goal is to raise $2,000 by December.  
My planned races in 2013 include the Sporting Life 10K May 12,  the Toronto Scotiabank Toronto Waterfront 1/2 Marathon, October 20 and the Reggae Marathon, December 7.  Please join me on Facebook at Run for Heart.