Category Archives: Running Tips

Hey runners! Check below for our archive of running tips. There’s a little bit of everything here. Tips on training, apparel, nutrition, gear and much more.

Shhhh! There’s a Baby in the House

Things you can do when you have a new baby in the house, and she stops you from running (babies have that power):

  • Buy a jogging stroller. It will take a few months until she’s big enough to go in it, but you can immediately start dreaming about your quality time together.
  • Rest. Remember, recovery is important.
  • Stretch. You can be three feet away from her and still get a perfectly good stretching session done.
    Sleep. Any time. Any place.
  • Keep carrying her. Carry a baby around all day and you’ll develop the biceps of a gorilla. That’s got to be good for running, right?
  • Don’t plan for races in case she’ll stop you from training properly. Running without a race in mind can be fun and liberating.
  • Don’t forget where your priorities will be for the next few weeks/months/years.

In case you’re wondering why I’m so baby-centric all of a sudden, here she is: Baby Maia, born on 2 November 2007:


Tips for the Traveler

I’ve had success and failure, and here’s my quick list of what works and what doesn’t.

1. If possible, plan your hotel location. For a client I’ve got near Baltimore, I’ve had great running trips when I stayed near a bike path/multi-use trail that I could get to safely on foot. And I’ve had
not so great trips where I’ve been hemmed in by traffic.

2. Packing – running clothes/stuff MUST go in the suitcase first. Stick the shorts and socks inside the sneakers. If you add it later, you’ll forget something vital. Add it first, and you’ll forget non-
vital stuff, such as skivvies and belts.

3. Running must get schedule priority. If you’re planning to wake up early to run, go to bed early. If you’re running after work, make sure the folks you’re visiting understand and don’t try to push
dinner earlier.

4. Travel running can be a career-enhancing move. If one of the clients/collaborators, etc, is a runner, see if you can get in a run together. You’ll see each other as more human which will help
whatever it is you’re doing.

5. Watch nutrition and hydration. Nothing’s worse than heading out for an afternoon run with a tummy still full of late lunch.

I Run Through the Valley of the Shadow of Death

After a long deep sleep and a substantial breakfast I headed out for a morning run with exercise physiologist Mike Siemens. He’s an experienced triathlete and in 2006 he ran Boston, which is my ultimate goal. His plan is to observe my gait and give me an interval workout to improve the efficiency of my stride.

But as it turned out, I had a few problems with this plan: It was 9 a.m. In Tucson. In August.

The temperature was already 90 degrees F (I checked) and we set out on a trail that runs along the property. There’s a photo of it accompanying this column.


OK, I added the cattle skull.

Something I wasn’t immediately aware of was the elevation. Canyon Ranch sits about 3,000 feet above sea level. I live in Sacramento, California, which is – believe me – a hot weather town, but only 25 feet above sea level. So my two-mile “warmup” was more like the last 300 meters of a grueling 10K.

Mike was patient and took me through each of the drills in turn. We began with a few sets of walking lunges. We followed with some high knees, then some butt kicks, and finished off with some strides.

As you can see from the videos, these drills are not designed to make you look particularly cool, but should help put some more boost in my stride. Mike advised me to add these drills to my weekly speedwork, for which he also provided some suggestions.

Now that we knew my max heart rate was 185, he suggested an interval workout that would gradually increase sets of 2-minute runs at around 85 percent max. I would start with five repeats and work my way up to 12.

After 45 minutes I was melting, but I was still able to jog… slowly… back to the facility. Having had my body examined from all different angles, inside and out, it was time to have my head examined.

Next up: What are you running from?