It’s always a good idea to simulate a race environment.  Keeping your “A” race in mind, practice before the big day!

Do’s and Don’ts about Pre-Race Racing

-Wear the same outfit you’re going to wear on your big day including any hydration belts or camelbacks

-Eat the same foods during the day making sure your stomach holds up in a race environment

-Remember this is not your ultimate season race; do not sacrifice yourself for a race that is just for practice

-Push yourself, but don’t forgo your training for the upcoming weeks

-Mentally practice last few miles and visualize how they may feel on race day; What are you going to do to get to your goal in December?

-If this will be your first race ever, choose a practice race that is of a shorter distance.

Happy Training!!!

Happy Monday runners! This week is “Injury Prevention Week”, and I’d like to share a few tips with you to make sure you get back right on track after a setback during your marathon training.

Signs of an injury

Inflammation

Loss of function

Pain – IF IT HURTS STOP!

How to treat them

Don’t stretch an injured muscle

Ice –Do not ice for over 15 minutes

Compressions

Elevation

Massage

How to get back into running

after sickness:

-Start with low-level exercise, around 30 minutes, to avoid the illness from returning.

-If you are still feeling ill, don’t run more than every other day to avoid a decrease in resistance

of your immune system

After injury less than 14 days

-You can get back to where you left off in the same amount of days you took off

-Be sure to start off running every other day to get back into the swing of things

-Increase the length of your runs in a quicker period of time by slowing down your pace

-Always consult your doctor or therapist and follow their recommended workout plans

Longer than 14 days

-The longer you take off the harder it is to come back

-Take off 20% per week if you have done no exercise

-Jumping too quickly into where you left off will potentially cause injury; be patient and your

muscle memory will have you back to your running routine in no time!

-Always consult your doctor or therapist and follow their recommended workout plans!

Just because you didn’t run today doesn’t mean the entire week is blown. Tomorrow is always a new day!  Happy running!

80% mental, 20% physical?

Everyone knows in order to cross the finish line, you must train your body, but did you know how important it is to train your mind?

Racing is just as much a mental  game as it is a physical game. Here are some tips to help you TRAIN YOUR BRAIN!

Visualize yourself crossing the finish line

Get outside your comfort zone during training runs

Be confident in yourself and in your training

How willing are you to push yourself?  How bad do you want it?

Do what you can do at the moment and don’t look ahead

Practice Mantras; Make it short, uplifting, instructive, and full of action words:  

 “Run Fast, Go Past” or "The strong get stronger."

You are your biggest competitor, not the weather, not your family, not the race course, YOU.

Go beyond your zone!

Can you believe fall is finally upon us? This means cooler weather for those longer runs!

Now that we are getting into runs that are longer than an hour, we need to start talking about consumption of items other than water to avoid bonking.

Everyone is different and EVERYONE will react differently to certain products; practice before race day is key!

CYTOMAX® is the sponsored sports drink that will be offered during the Zappos.com Las Vegas Rock n’ Roll Marathon, if you plan on drinking it in December, then start drinking it now!  You don’t want to end up running from porta potty to porta potty for 13.1 miles!

Here are some general guidelines for hydration and sustenance for endurance running. Remember, however, that everyone is different, so you may have to tweak your routine a little bit to suit your body.

BEFORE YOUR LONG RUN

Consume a meal 1-3 hours before your long run or race.

300-400 calorie meals full of carbohydrates (bagel, toast w/peanut butter, oatmeal)

2-3 glasses of water

DURING YOUR LONG RUN

6-8 oz of water every 15-20 minutes

After an hour of running consume about 100-200 calories and then 100 calories every 40-45 min after that. Start testing out products such as GU, Hammer Gels, Clif Shots, Gummy Bears, sports drinks etc.

*If you’re using Gel, consume with water when taken, not sports drinks!

AFTER YOUR LONG RUN

Rehydrate with 2 cups of water per pound lost.

You absorb carbs twice as fast within the first two hours.

Consume at least 200 calories per hour ran .

Add protein for enhanced storage.

Happy Training!

Take advantage of the warmer weather by taking your running sessions outdoors. Start off with the perfect pair of running shoes like the ever-popular ASICS. Taking the time to pick the correct type of running shoes for your pronation type is key to avoiding injuries on those long runs on concrete and asphalt.

When running outside in heat and humidity, it’s essential that you pick lightweight clothing with moisture-wicking properties. For women, try the sleek Fizz Tank II from Sugoi and the Adidas Stella McCartney Running Performance Short. For men, pick a comfy muscle tank, like the Adidas Response Tee, to keep cool on your run. A pair of lightweight shorts like the Nike Four-Inch Woven Short is a good basic.

Running outside also calls for some extra safety precautions. Here are 5 tips to make your runs safer and more comfortable:

1. When listening to music, keep the volume low enough so you are able to hear cars and cyclists. Never assume that a car can see you.

2. Run facing the traffic.

3. Be careful not to run on paths where you are consistently on a slant. This is very hard on your hips and knees.

4. When running in low light conditions, wear reflective materials.

5. Wear sunscreen when running in the daytime. SPF 30 or above is best.

To get the latest and greaest in running shoes, clothing and accessories, check out Zappos Running Central.

Whether it’s training for a marathon or just your daily morning run, the right jacket helps to protect you from chilly winds and light drizzles. With the right outerwear, bad weather is no excuse to forego that training session.

For all you guys out there, try the Nike Vapor Running Jacket on your next run. It features Nike’s Dri-FIT™ material to wick away moisture as its water-resistant properties protect you from light rain. This classic windbreaker jacket is designed with the runner in mind; even the hood is designed to keep your view unobstructed.

Nike also has all the lady runners covered with lightweight and performance-minded outerwear. The Nike Phenom Jacket  is a versatile wind and water-resistant  option, not only for working out, but for running around during a busy weekend with the family.  

If you’re looking for a sleeker jacket option, try the lightweight Nike Sport Tech Cover-Up. It also features the Dri-FIT™ technology to keep you dry during those long runs, but its simple, stylish design makes it the perfect jacket to throw on for your pre-yoga stretch or just to grab coffee with friends. This is a perfect everyday jacket for the on-the-go woman.

No matter what your active lifestyle entails, there’s a perfect Nike jacket to suit your needs. Make sure to check out the entire Nike line of clothing, shoes and accessories on Zappos.com!

Preparing for a marathon can seem daunting, especially if it’s your very first one.  There are some key elements to a successful marathon that every runner, particularly first-time or rookie runners, should keep in mind during the training period and the day of: staying positive and motivated throughout, training smart, and maintaining proper nutrition and hydration. Keeping these things top-of –mind during your entire marathon journey will give you the best advantage towards personal success.

But, first things first, you can’t attempt to start the journey without the proper pair of running shoes. Luckily for you, Zappos Running Central is a one-stop shop for everything you need, starting with the bare essentials: the perfect pair of running shoes for your feet.

It’s always best to start your training period with a fresh new pair of running shoes, especially if you’re new to the game. The first thing you need to determine when shopping for a new pair of running shoes is your pronation type. This step is crucial for finding the proper cushioning and support.

Pronation is the natural flattening of your foot arch after your heel strikes the ground. This is illustrated by the foot's tendency to roll inward or outward at the end of each stride.

Runners with normal arches typically have normal pronation, which means the impact after the heel strike goes slightly inward toward the big toe and distributes evenly through the remainder of the foot.

Runners who have high arches are typically under-pronators, where the foot has the tendency to roll more outward, pushing off harder with the outer toes to begin another stride. Normal and under-pronators benefit from shoes designed for neutral to mild pronation such as the ASICS GEL-Nimbus®-12, ASICS GEL-Cumulus® 12, and and Brooks Glycerin® 8.

Runners with low to flat arches tend to overpronate, meaning the foot rolls inward. This puts more pressure on the big toe and ball of the foot as it strikes the ground. . Stability or motion control shoes will help stabilize and cushion an over-pronator’s foot properly. For stability, try the ASICS GEL®-2160, ASICS GEL-Kayano®, Saucony ProGrid® Guide, or the Brooks Adrenaline™ GTS11. For motion control, try the Brooks Beast® for men or the Brooks Ariel® for women.

As you start your marathon training, remember that it starts first and foremost with a positive attitude. It’s as much about mental stamina as it is physical. Staying motivated is key. Always keep in mind that it’s a journey that not only requires the right gear, like the right pair of running shoes, but also the right attitude.

Don't forget to sign up for the Zappos.com Rock 'N' Roll Marathon this year. It will be run on the Strip at night for the first time! Sign up HERE. Good luck, and may you have many healthy miles ahead of you!

Long distance runners, at least all of the ones I know, eventually become obsessed with time. In fact, they seemingly define themselves with a number, split, or personal best. Whenever they hit the road, the primary goal in the end is always "the clock." They train hard to improve the time it takes to cover the next distance, and they set goals based on how long it will take. In the end, everything revolves around the mighty clock.

Therefore, when figuring out a way to workout effectively, in a way that not only has some mental stimulation but also a strict attention to the pursuit of your goal, you have to devise plans that blend the idea of time and challenge. Simply setting up and running the distance you want, timing it, and then trying to beat it the next day never really amounts to much, especially when it comes down to staying fresh. So, rather than doing the same old thing people have done for ages, try this small variation. Not only will its small increments keep refocusing you, but the end result will give you a realistic perspective on what you can expect come race day.

Start by breaking down your distance into quarters. Grab a stopwatch and head to the track. For example, let's use a mile. Do a quarter mile as fast as possible. Record the time while resting for 90 seconds. Repeat this pattern for the other three quarters, each time noting the time. In the end, add up all four times and divide by four to learn what you can expect to be your race time. This style will not only provide you with good timing feedback, but its broken down manner will let you repeatedly regain focus and mental energy. It may seem so simple, but remember that most training, at its core, is best when it is basic and clean. Best of luck.