Tag Archives: ice

Running in Cold and Icy Weather

What adjustments do you need to make for running when the cold weather appears?

Pace

According to a formula worked out by Tom “Tinman” Schwartz, our running paces are not only slowed by heat, but also by cold temperatures as well.  Schwartz found that 53 degrees Fahrenheit is the ideal temperature for the runners in his study.  The farther the temperature moves away from 53 (hotter or colder), the slower the pace they would achieve with the same effort.

For example, you can expect a time increase of 1.66 percent when the temperature drops to 30 degrees, a 3 percent increase at 20 degrees, a 5.33 percent increase at 10 degrees and an 8.33 percent increase in time when the temperature hits 0 degrees.  The formula may vary slightly for runners of different body types, but the trend will still hold true for all.

My point is that you need to give yourself a break and not expect to run your best pace in freezing temperatures.  Thankfully, however, training through these cold weather months will pay off.  Persevere!

Attire

Personally, I am quite comfortable running in 40 degree weather if I have the proper attire.  Below 30 degrees begins to become uncomfortable.  Thankfully, there are ways to get more comfortable in cold weather.  You can adjust to cold weather by adding layers of clothing.  This gives it a big advantage over running in the summer.  After all, there is a limit of how much clothing you can remove to adjust for heat.   :)

For the cold temperatures, dress in light layers.  A huge coat or heavy pants will weigh you down.  Light layers can hold your body heat effectively but have the added advantage that you can take them off if you get a little hot.  Light layers also have the advantage of allowing you to maintain good running form.  Cover your head and neck.  Mittens are often better than gloves, but wear whatever you are comfortable wearing.

Barefoot & minimalist shoes might not be the best choice on the coldest days.  I believe it is possible to get frostbite on your feet even if the rest of you is toasty-warm.

Ice & Snow

Please be careful when it comes to slippery conditions.  One slip is all it takes to injure yourself.  It is better to take an extra rest day than it is to risk your health.  Moreover, that little slip can lead to a much longer rest if you have to wear a cast!  I’m aware that those that live in the north probably see snow and ice is just a way of life, but you at least have to be careful.  Take extra care and slow your pace down in these conditions so you can live to run another day.

“Train smart, eat well, & enjoy the run!” — P. Mark Taylor

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Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

The Gift of Running: A Book for Runners and Future Runners

My first book, The Gift of Running, is available in both paperback & ebook

Paperback Version – Amazon.com   $9.00

Ebook Version – Kindle Store $2.99

I wrote this book for several reasons.  Many of the books on running are tough to read, a lot like technical manuals.  I wanted to offer something more personal, runner to runner.  Moreover, I wanted it to be easy to read for the inexperienced runner.  I think I have accomplished this with The Gift of Running .

Below is the official description.  A small excerpt is included at the bottom of this page.

Book Reviews by Runners:

Book Reviews on Amazon.com:

If you would like an autographed copy of the book, please email me at pmark67@gmail.com

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The Gift of Running: a book for runners and future runners

by P Mark Taylor

Running is a gift, but not only for the gifted.  Whether you run just for fun or want to become a more competitive runner, The Gift of Running is for you. In The Gift of Running, P. Mark Taylor shows runners how to get started and stay motivated.

The book includes:  advice on how to get started as a runner, tried & true methods of running faster and longer, how to prepare for a marathon, tips on staying healthy & happy, motivation to keep you running, an insider view of the running community, & training programs for a 5K, 10K, half marathon, & marathon.

P. Mark Taylor is a runner & author of the blog at www.WiseRunning.com.

Publication Date:    Jul 20 2012
ISBN/EAN13:    0615668607 / 9780615668604
Page Count:    196
Binding Type:    US Trade Paper
Trim Size:    5.5″ x 8.5″
Language:    English
Color:    Black and White
Related Categories:    Sports & Recreation / Running & Jogging
 
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How to read this book:   (an excerpt from the book)

“This book is not a technical manual.  I have intentionally tried to keep my explanations brief and simple.  I have avoided technical terms and explained what I mean whenever needed.  It does offer important research-based information, but it offers more than that.

The book is about:

  • the human side of running,
  • becoming a runner,
  • working to become a better runner,
  • & staying safe, sane, and happy as a runner. 

It moves back and forth between personal stories, quotes from runners, and advice on running.

Most of the subsections of the book could be read independently, but I encourage you to read it from front to back.  This is especially true for the inexperienced runners.  Read the whole thing first, then go enjoy the run!

This book is the culmination of years of running, studying, and life experiences.  Most of all it is about the love of running and my respect for runners.

This book is dedicated to all of those who share my passion for running & to all those who are trying running for the first time.”

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 Click here to see my second book on running:
Wise Running: Thoughts on Running and Life
Wise Running Book COVER mockup

Wise Resting: Playing It Safe

wise running logo 7_25_12

“You will be faster in the long run by playing it smart and safe today.”

I really want to run today, but I will not.

I have lots of pent up energy to expend.
I need to unwind from my busy day.
I feel the need to get outside and feel the breeze.

I feel the need to run, but I will not.

Yesterday I felt some pain in my heel area.  I have felt it on and off for a few weeks.  On most days, it has gotten better once I warmed up.  It has gotten better over time with a more careful stretching regimen and more careful running form.  It got a little better each day, until yesterday.  In my 7 of my tempo run yesterday, it started getting worse.  I was supposed to run 9 miles yesterday, but I remembered the warning given by Hal Higdon:

“If you have pain at the beginning of a run and it gradually gets better, then keep running.  If the pain gets worse as you go, then stop.  Walk.  Take a cab if you can.”

I was on the greenway and I didn’t have any cash on me anyway, so I did not take a cab.  I did walk 3/4 of a mile to my car.  I do not believe that I have a major injury, but that pain was a signal that major injury could be coming if I was not careful.  That is why my planned 9 mile tempo run became a 7 miler with an extra slow walk at the end.

After I returned home, my foot got an ice bath and some time elevated.  I took some ibuprofen and I looked at my running schedule.  I decided that today and tomorrow would be short and easy run days.  I have a half marathon on Saturday morning and I want to give this heel a rest.

This morning my heel was still feeling twinges of that pain.  Hence, I made the tough decision to let go of the idea of running today.  Full rest today, even though I had a rest day just two days ago.  I looked at my mileage for the week and thought about how I could make up the miles later.  No.  Bad idea.  I know better than that.  It is better to let go of those lost miles.  Full rest and consider those miles to be totally out of reach.

Yes, I will miss out on some of the adaptations that those miles could bring, some growth, some speed.  I have to choose to let that go.  That is speed that I will not gain for the marathon in March.  I have to let that go.

Remember This!

It is better to spend a day or two healing now rather than a month or two later because I made it worse by running through the wrong kind of pain.

When it is muscle pain because I am shredding it in a workout, then run on.  That will heal.  You can tell the difference between healthy workout pain and unhealthy injury pain.  Rest. Live to run another day.  You will be faster in the long run by playing it smart and safe today.

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Train hard. Race easy. Enjoy the run!
[when you can safely]

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The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

– Paperback Version – Amazon.com $9.00

– Ebook Version – Kindle Store $2.99

– Ebook Version for Nook $2.99

Ask P. Mark: Dealing with Plantar Fasciitis

Question 2 :  How can I recover from plantar fasciitis while training for a race?

I have been running mainly on a treadmill and yesterday after 4 miles my foot started to hurt. I had been sensing PF for a while, and tried icing, switching shoes and so on.   My plan is to take a week off, stretch, foam roll, ice, Advil and so on but is there recovery from something like this? I want to run this race so bad I feel it may be my last so I can focus on getting better since my prognosis has been dwindling.

P. Mark’s Answer:   I understand your pain all too well!  I have short calves, so I am always dealing with Plantar Fasciitis at some level. Every morning I spend the first 10 minutes trying to relax my calves enough to walk normally.  It is 10 minutes of PF pain.  It sounds like you are doing all of the right things with the stretching and icing…

I am not convinced that rest will really do the job. Rather than full rest, I would suggest running less and exercising your calves and feet more.

http://www.realsimple.com/health/fitness-exercise/workouts/4-foot-exercises-00000000013639/index.html

Most importantly, before you start running, your calves and feet need to be gently warmed up and as flexible as possible.  Start by working through your range of motion at each joint while bearing no weight on those joints!  Then, warm up the muscles through simple movements while bearing no weight on the legs.  Finally, warm up the muscles while bearing weight.

If you take the time to do these things before a run, the damage to your plantar fascia should be greatly reduced and it should begin to heal, even while you are still running.

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Please visit the Ask P. Mark page to post a new question.  Thanks!

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The Gift of Running is now available in both paperback & e-book

Paperback Version – Amazon.com

Ebook Version – Kindle Store

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Ice Bath for Runners: Benefits and Recommendations

Since I have been dealing with some minor injuries lately, one my friends suggested that I take ice baths after my runs.  She specifically mentioned it as being beneficial in terms of my plantar fasciitis.  I have heard of ice baths, but had not followed through up to this point… mostly because I have not had any significant injuries.  With the luck that I have had lately, however, it sounded like a good idea.

ice bathAs I was taking my very first plunge, I began to wonder:  “Is it worth it?”.  I resolved then and there to search for the scientific foundation of this method of treating injuries.  Here is what I found in therms of benefits and recommendations:

Benefits:

Many elite runners and not-so-elite running enthusiasts that consider ice baths to be beneficial based on their own experience.   They claim that it leads to a quicker recovery and less pain.  So how does it accomplish this?  After about 6 minutes in the icy water, your blood rushes to the area to rescue you from the cold.  This rush is what helps to flush out the metabolic debris that might otherwise take days to flush out.  In the meanwhile, the cold is reducing the inflammation in the area.  This combination makes ice cold baths after a big workout a hot idea!

Recommendations:

While the current research does not tell us what protocol is ideal for ice baths, we do know a few things.  The most important thing to remember is that ice baths of over 20 minutes can be detrimental.  You body will actually begin to break down after 20 minutes in ice cold water.  Most experts suggest that runners submerge their legs for 6-10 minutes, just long enough to feel the blood rush in to save the day.

Possible Con:

One study found that ice baths after 90 minutes of exercise actually hindered the refueling process.  This is really only an issue if you plan back-to-back days with long runs, which is not a good idea anyway.

Conclusion:

From my experience, the recommendations of friends, and the scientific evidence, I would conclude that it is a good idea.  I will continue the ice baths as I recover from runs over 90 minutes.

What experiences have you had with ice baths?

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“Train hard, race easy, & enjoy the run!”  — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

 

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

.

Pain is Good. So is RICE.

So you are training for a race and you begin to feel some pain.  What do you do?  First, remember that pain is good.  Pain is our body’s way of telling us what is going on and what we might do about it.  Way back in high school my coach told us about good pain and bad pain.  It went something like this:

Good pain is muscle soreness the day after a strong workout.  If you worked your tail off, your muscles have little tears that need to heal.  That is why we alternate sprinting/strength days with recovery days that are relatively short and easy.  Bad pain, however, is stabbing or throbbing pains that does not resemble soreness.  Good pain is something to brag about because you know that you are going to be faster and stronger when it heals.  Bad pain makes you weaker, requires complete rest, and may call for some medical help.

I know how badly you want to meet your next goal, but you must listen to your body.  If you are not sure whether a pain is good or bad, treat it as if it were bad.   In the long run, you will meet your goal more quickly if you heed the advice your body is giving you.  Better to ease up & rest up for a day or two than to make it worse and be forced to completely quit for a much longer time frame.

RICE is a common guideline for when you suspect that the pain that you are feeling might be bad pain.  I know that you have heard it before, but you would be amazed how many runners ignore the most basic of medical procedures until it is too late.  Begin using RICE as soon as you suspect that your pain might be bad pain!

Rest is a key part of repair.  Without rest, continual strain is placed on the area, leading to increased inflammation, pain, and possible further injury as well as increasing the length of time that it takes to heal.  In general, the rest should be until the you are able to run with the pain essentially gone.

Ice is excellent at reducing the inflammation and the pain from heat being generated.  A good method is ice 15-20 minutes of each hour for a 24–48 hour period. You may want to wrap the ice in a towel to prevent your skin from getting frostbite.  Be careful to not ice for too long so that your blood flow will not be too reduced to allow nutrient delivery and waste removal.

Compression aims to reduce the excessive swelling that results from the inflammatory process. Too much swelling results in significant loss of function, excessive pain and eventual slowing of blood flow through vessel restriction. An elastic bandage is ideal because it reduces swelling without cutting off the flow of blood that is need for recovery and normal function.  The fit should be snug so as to not move freely, but still allow expansion for when muscles contract and fill with blood.

Elevation aims to reduce swelling by increasing venous return of blood to the systemic circulation. This will not only result in less edema, but also aid in waste product removal from the area.

A cautionary word about pain-relievers:

The use of anti-inflammatory NSAIDS such as ibuprofen and aspirin can be a healthy part of the process of reducing inflammation so that you can heal more quickly.  NSAIDS and pain-relievers such as acetaminophen should NOT be used to mask the pain.  You need to hear what your body is telling you!

If a few days of the RICE treatment does not help your pain, consult your doctor.