1. Shirts – Dress in layers.  Typically I would wear a wicking long sleeve to wick away the moisture from my skin.  If it is really cold outside ie -10c I would add a light fleece on top to insulate my body from the cold weather, and then top it off with a light windbreaker jacket.   Depending on the temperature I would add or remove a fleece layer.   Usually runners should dress for weather that is slightly warmer than it is.  You should feel slightly cold when you walk outside.  If you are warm when you walk outside, then you need to remove a layer.   You don’t need to worry about getting sick, you will generate a lot of heat and sweat when you run and your body will get warmer.
2. Pants – Usually I wear running pants that have a thermal interior and a dense outer shell for wind, snow or rain protection.
3. Head and hand accessories – I always wear my running cap to keep the snow out of my eyes and to block the wind.  I found that if I ran without my cap I usually get a headache afterwards.   If it’s really cold outside or snowing I wear my bellaclava to protect my face.   For my hands, I usually have really warm hands so I hardly use gloves.  But on the extremely cold days I turn to my Nike running gloves.
4. Accessories – If you run in the evenings, make sure you remain visible.  It’s hard for drivers/cyclists to see you at night and hard for you to see the road.  One advice is to stay off the roads although it’s tempting when you see the are roads clear.  The roads might be icy or snow on the ground and makes it hard for vehicles to stop.    You can buy a light to attach to your running belt or jacket so drivers/cyclists can see you.   You can buy or attach reflective strips on your clothes.
5. Finishing your run – If you run don’t stop and if you do stop don’t start again.  You’re clothes will be wet from your sweat and you will be sweating so if you stop in cold weather you will definitely get sick.  Make sure you keep moving.
6. Slow down – The sidewalks and roads are slippery.  Keep your strides short and low.  Don’t try to race down a hill.  Run with your feet lower to the ground to reduce the risk of slipping, falling or straining muscles.

In the end, have fun and enjoy the beautiful scenery.   When fresh snow falls it really feels like you are running in a winter wonderland.

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3. Getting Out To Run

Get to the race start early.  Bring lots of old clothes, hats, blankets, towels or anything to keep yourself warm until the race starts.  On the Staten Island side, they put up tents, you stand/sit on the floor but the wind still gets in.   It gets chilly if you have a long wait.

Runners, be ready for the 18 mile bridge.  It’s a slow and steady climb, but such a killer. Have fun and enjoy the city.

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Now you must be having problems going up and down stairs, walking fast, whole body is aching and feels really beat up.  Here are some tips to help you with a speedy recovery because I know you want to get back out there running your heart out.  On average it will take 2-3 weeks after the marathon to fully recover.

5 Recovery Tips The Minute You Cross The Finish Line

1. Start walking.  Walk 10-15 minutes to get your legs and breathing back to normal.  It will be painful, but continue to walk throughout the day for 15 minutes.
2. Refuel muscles with meals that include carbs, protein and sodium.  For example, you can eat peanut butter sandwich, banana and gatorade.   If you cannot eat after a race, you can opt for recovery drinks such as Hammer RECOVERITE, CLIF SHOT Recovery, PowerBar Recovery, V8, chocolate milk; most available at your local grocery store.  Check out other Recovery drinks available.
3. Drink lots of water.
4. To reduce the inflammation soak your legs in tub of cold ice water or shower your legs with cold water.  Another option to reduce inflammation in your legs is to go for a soothing salt bath.
5. Sleep and get lots of rest.
   

Recovery Tips for Day After Your Marathon

1. Go for a massage or see the chiropractor.
2. There are products such as The Marathon Stick and Foam Rollers that allow you to do deep tissue massages for hamstrings, calves, thighs and hips yourself.
3. Do light hamstring and calve stretches to loosen your muscles.  Wear comfortable shoes, your feet will be sore.
4. Eat enough for recovery but try not to eat too much to gain unnecessary weight.

Recovery Tips Days After Running Your Marathon

1. The worse thing you can do for marathon recovery is to stop exercising.  A few days after your marathon should be an active resting period, but there should be no running.
2. Consider doing low impact exercises such as yoga, biking, walking or swimming which are great to keep your legs an body moving.
3. After week of active resting, you can start to reverse taper your marathon regime.
4. Start off slow and short and gradually get your legs, lungs and brain ready for another season of running.  If you start to feel pain in your legs or knees, stop and rest.  Keep your running intensity low for at least three weeks.

Giving your body adequate time to heal is best way for recovery and prevent long term injuries in the future.  Remember to always have fun and enjoy your downtime.

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To the Toronto Half and Full Marathoners, it’s going to pretty cold that day.  Bring an old long sleeve shirt / pants to keep you warm while you wait for the race to start.  Once it starts, you can throw it aside after you get warmed up.   I have a water belt but I don’t use it when I run.  There is plenty of water and gatorade stations along the course and reduces the weight that I carry when I run.  I do recommend to bring some gels to keep your energy levels up.

Best tip for beginner marathoners is start off slow.  You want a good finish time but running too fast in the first mile will severely impact your endurance and pace for the remaining duration of the marathon.   The worst part would be to slow down in the second half of the marathon.  Run slower in the beginning and gradually increase your pace til you reach a good comfortable and constant pace you can run for about 3 hours.  When you hit the last 3 miles or 5km, you should be going at full speed.

Map of the Toronto Marathon:

http://www.mapmyrun.com/run/canada/on/-toronto/101125491807174616

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Trail Running is Great for Speed and Hill Training.

If you are a beginner runner, choose trails that are more flat.  For more intermediate runners, find a more challenging trail where you can run hills or speed train.

Buddy Up

Trails are very peaceful and quiet with lots of shade.  The air feels crisper with all the trees around which is why I love it so much.  There are no traffic lights or cars to worry about like when you’re running on the roads.  These are areas that don’t attract a lot of foot traffic unless out they are out for a morning stroll.  Most trails are very quiet and secluded which makes it wise to get a friend to run with you or at least tell someone which trail you are running and your estimated return time.   Be wise and don’t run trails at night.  I always carry my cell phone in case of emergency.

Be Aware Of Surroundings

Don’t keep your head down when you run.  Look ahead to foresee any obstacles in your path like branches, rocks, mud or patches of puddles.   Be alert when you run.  I know I tend to drift off in my mind when I start to run, but I will always remain alert when running through secluded paths.  Always look behind you to make sure no one is following you.  Don’t listen to music too loudly so you can hear any footsteps or if anyone is shouting.   Always keeps your eyes moving, looking at the trees or bushes.  Make sure you listen or see if any one is lurking in the shadows.   Turn around immediately if you sense any danger.

Careful On Downhills

If you run downhill don’t get too crazy running.  Some trails get slippery at night or early morning.

Know The Trail

Be familiar with the trail before running it and know it’s in a good location.   Do some research on the trails before running it and know where it starts and ends.  I do not recommend straying off the trail path because last thing you want is to get lost in a wooded forest with no idea where you are.

Be Prepared

There are many things to aware before you go trail running.  Be conscious of the trail distance and ensure you conserve enough energy to make it out of the trail.  There are no “water” stations along the trail so make sure you have enough fluids so you won’t get dehydrated.  Lastly, be prepared for weather conditions.  Dress appropriately for the run.  Wear high performance running clothes that are suitable for all potential weather conditions.

Trail running is great.  Don’t let the above tips scare you off.  Just be aware of your surroundings and run safely.

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3. Getting Out To Run

For the absolute beginner runner I would suggest 20 minutes or 2 miles to start. Running schedules are different for everyone and here is another example of a training schedule you can try.  Try brisk walking for 20 minutes everyday for a week to get your body warmed up and used to the idea of getting into cardio exercises. The next week, you should pick three days and your workout should be a warm up of brisk walking and light jogging for a few minutes separated by more brisk walking.  See below.    If you complete week two, you are ready to increase your light jog mileage and slowly remove the walking from the routine.

If you are fit and go the gym everyday, you should start with minimum of 20 minutes. You can jog 5 mins and walk 1 min and repeat until you reach 20 minutes. Try to jog at a speed that makes you feel comfortable. This isn’t a race. If you run too fast right now you will tire yourself out. You have to learn to pace yourself first before you can get faster and last longer.

If you don’t like the “run 10 min and walk 1 min” strategy, you can always jog 20 minutes straight.  Make sure you run at a speed slightly faster than your brisk walking.  Take lots of water with you if you are running during the summer and Be Safe.

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When you run, your muscles produce Lactic Acid and your body burns this off so you don’t feel anything. Like when you’re walking or going for a light jog. As your running intensity increases, your muscles produces more lactic acid and hits a point where it doesn’t burn the acid fast enough and accumulates in your legs.  When lactic acid accumulates dramatically you know you’ve hit that threshold.

Athletes who are fit and run all the time have higher lactate thresholds. If you run more and do speed workouts, your muscles will adapt and process oxygen faster and then reduce the accumulation of lactic acid. Mixture of interval and tempo speed training with a main focus of staying in Heart Rate Zone 4 will help you push this threshold.

As with all speed training, this should be done in moderation.   Running fast is good but over time it might lead to injuries from over training.

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There are 5 different heart rate zones:

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If you can run 30 minutes non stop everyday for a month, I must give you props for your dedication.   Seriously, I don’t even think I can keep that schedule.  Running 20-30 minutes a day is great way to get your body introduced to the sport. You are already half way there to building up your endurance.  You only need a slight tweak to your running schedule and this will ensure great improvements in your endurance performance.

My suggestion is to combine your running days and give yourself some rest days.  Pace yourself so you don’t get tired.  Simple as it sounds, it’s very effective.  Allowing your body to rest will give your legs time to heal and build more muscle so you can run longer and farther.  Running longer distances will improve your lung capacity and you learn how to regulate your breathing.   When you start longer runs, next day your legs will be in a lot of pain, but this is good pain.  Unless it’s sharp joint pain, that’s totally diffferent.  Please see a doctor if you experience sharp joint pain.

Run at a speed that is slightly slower than your 3 mile running pace.   This training plan should improve your endurance over time.  Once you get used to this training plan you can always increase your mileage.

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The advantages of running on the treadmill can also be it’s disadvantages.  Treadmill running you get to enjoy controlled temperatures,  you never have to miss your favourite show on tv, can always run with friends, don’t have to worry about music, you can stop whenever you want and know where you are, the treadmill settings are all manually controlled and the rubber on the running belt is not hard on the knees.  I feel that running on the treadmill is great for beginners but not for the runner who wants to get more serious and hardcore.  If you want to get serious about running or challenge yourself, you have to run outdoors.

Working in an office building with hardly any windows makes me feel claustrophobic, but running outdoors I feel free.  I can run wherever I want!  The road and weather conditions are always unpredictable.  Uneven paths,  different elevation,  bugs, car and foot traffic are also issues that you have to deal with when running outdoors but the advantages far outbeat the disadvantages.  You can run around your neighborhood, get lost and enjoy the always changing scenery.  The challenges of outdoor running makes me feel alive and if I overcome them, they make me stronger.  The transition from treadmill to outdoor running can be hard and you have to learn how to pace yourself.  Start off at a slower pace otherwise you will quit as soon as you start.    Once you’re comfortable with running outdoors, it’s all about the training and getting faster and running longer.

Overall I choose running outdoors.  It’s an amazing feeling.

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