Tips for a Successful Spring Race

Whether you are training for a 5K, 10K, half, or full marathon, consistency is the key to your spring race success. And if your race is not on a treadmill, most, preferably, all of your training runs are completed outside. And here in the northern hemisphere, especially in Kansas, it can be bitterly cold.

Motivating yourself to ditch the treadmill and run outside in the winter is a challenge. But don’t worry! I have some tips for getting your butt out there.

Seek warmth.

Take heart that you will warm up after the first mile or 10 minutes. Your body will feel about 20 degrees warmer than the effective temperature. Let's do the math. If the effective temperature is 30 degrees, once you get running, it will feel like 50 degrees. Did you know that the ideal run temperature is 50 degrees?

“But Coach Amy, sometimes it is 0 degrees out there!” I know, and it will feel like 20 degrees once you’ve warmed up, but if you are dressed for winter running success, the run is tolerable, and that crisp air becomes invigorating. See my tips: How to Dress for Cold Weather Running. Hot tip: lay out your running gear the night beforehand.

Find Accountability.

I've spent many early mornings tucked in bed looking out the window at the dark, listening to the howling winds, and if I didn't know that my running friends were going to be waiting for me, I would STAY. IN. BED.

Join a running group, like Roadrunners of Kansas City, especially for the longer runs. The other runners will hold you accountable, and the camaraderie provides much-needed warmth! Membership is only $25/month. Need even more help to stay on the cold-running-weather wagon? Consider hiring a coach.

Envision the Starting Line.

This one is powerful. Envision yourself on the startling line of your race. How do you want to feel? Do you want to feel ready or unprepared?

I've toed the line unprepared, and it doesn't feel terrific - there is a sense of doom, and the outcome is never what I hoped. I like the nervous-excited feeling that comes with the knowledge that I did the work and am ready to reap my reward.

Your success is dependent on consistent training. So, lay out your winter gear, find accountability, and envision race day. It is going to come with or without you!

Can I Run when I'm Sick?

In our transition to living with coronavirus and the release of most mask mandates, respiratory viruses are having a hay day! Many runners wonder, "Can I run when I am sick?"

If your symptoms are mild and at the neck or above, such as sore throat, sneezing, or headache, running is usually OK. But running with symptoms below the neck, such as body chills, aches, and fatigue, is a no-no.

Dr. Jeff Waters weighed in on the topic when I interviewed him a few years ago, "running when ill produces more stress to your body if you are already cranking out immune cells, antibodies, and cortisol to get rid of some pesky germ...you put yourself at risk for heat-related illness and are impairing your body's immune reactions."

If you've got a nasty above-the-neck germ, you may need to take the week off or modify your training, such as decreasing mileage and running easy. Work on staying hydrated, resting, getting at least 8 hours of sleep at night, and practicing good nutrition. And I know what you're thinking, "one week of interrupted workouts will ruin my training!" I promise it won't, but it WILL derail your goals if you don't take the time to recover. 

What about below-the-neck germs like bronchitis? Respiratory viruses sometimes settle in your lungs' primary airway and lead to bronchitis. You can run with bronchitis if you have taken the initial resting steps and are starting to feel better. 

Running may stir up the coughing - usually after a run but sometimes during. You may have to stop and walk for a bit if you have a coughing fit. Talk to your doctor about an inhaler (e.g., albuterol sulfate) that you use pre-run and carry with you on the run if you start hacking. 

In the cold, wear a light layer over your mouth - like a bandana, neck gator, or equivalent to keep the cold out as it constricts the airways a bit. The cover will also add humidity. 

Start back with a few easy, short-distance runs. If those go well, you can resume your training plan distances. Those training for half and full marathons should carefully return to their long-distance runs. I recommend you run half the mileage planned for your long run. You can pop back out for the other half if that goes well. That way, you won't find yourself 10 miles from home feeling awful halfway through a 20-mile run.

Dr. Waters says, "There are some lines that should not be crossed if there is a danger to the athlete. These are best decided on a case-by-case basis."

If you develop chest pain with breathing or fever, it's time to go to the doctor - you may be battling a bacterial infection or pneumonia.  

If you work with a coach, notify them when you are ill. They can compare your subjective reports, such as rate of perceived exertion, with objective data, such as trends in your training heart rate and performance. With that information, they can help you modify your schedule to keep you on target for your goals.

Listen to your body, be kind to it, and run well! 

Winter Running with Roadrunners of Kansas City

Every mile in the winter can feel like two, but not when you are running with friends!

Our supported Saturday run courses are set up for 10-16 miles this January and February, depending on the week. For start times and locations, check out EVENTS. You can run as little or as much as you like. Aid stations are set up every 2 miles. Start times vary between 6:30 and 7:00 AM.

Join Roadrunners of Kansas City to log those cold winter miles for only $25 a month. Not able to commit to a run every weekend per month? We offer a five-run punch card for $50, good for 90 days from purchase.

How to Dress for Cold Weather Running

It’s freaking cold out! It’s tempting to run indoors on the treadmill this time of year. Still, Coach Amy recommends running outdoors unless conditions are icy or the “feels like” effective temperature is below 0 degrees, considering the windchill.

Dressing appropriately makes running outdoors in the winter safer and more tolerable. The key is to layer and run with a group. Below are Coach Amy’s tips.

Layer Up

Dress in layers of breathable, water-wicking materials and a wind-resistant outer layer, preferably reflective, as we still start in the dark on most mornings.

Layer two pairs of gloves: a wind-resistant and water-resistant mitten for the outer layer

Wear two pairs of running tights or if you don’t like all that bulk, splurge on a pair of fleece-lined running tights.

Top off with a wind-resistant puffer running vest.

Stock up on Special Goodies

Hot Hands packets. Insert these in your gloves. You can find these at local sporting goods stores.

Wool running socks. There is a variety out there, and the wool work wonders for cold piggies.

Fleece headband or cap. We lose most of our heat from our heads - so trap it up!

Fleece neck gaiter: protects your face from the wind.

Balaclava: best for the coldest days - full head and neck coverage with the option to cover part of the face.

Yak Trax for the snow - and only in the snow! You can find these at running shoe stores and online.

Avoid

Avoid wearing cotton. It doesn't breathe well and absorbs sweat. In cold temperatures, this sticks to you and freezes.

Run with PEEPS!

Friends are the warmest layer of all. Join Roadrunners of Kansas City. We have all kinds of support and accountability for you. Join Roadrunners of Kansas City. We have all kinds of support and accountability for you.

The first mile in really cold temps is tough, but if you are appropriately dressed, you will feel much better once warmed up. Embrace the cold and find your people. There is comfort in numbers. You CAN do it!

Should I wear different running shoes for speed and racing?

Runners new to the sport should stick to their regular running shoes for races regardless of distance. Some runners, like professional or collegiate runners or advanced recreational runners racing shorter distances like a 5K, may benefit from a racing shoe. However, even though they may impart a slight advantage, most runners should stick to their tried and true training shoes for long-distance races. 

Running shoe manufacturers, as of late, are promoting lighter and springier shoes for racing and speed work. They are pricier and, in some cases, less durable than traditional running shoes. 

A springy, light racing shoe with unique features is not inherently problematic. But, a racing shoe with specs that differ significantly from the training shoe can cause problems. The best-case scenario is unusual soreness; the worst is an injury; the risk expounds exponentially with longer distances.

Patients have come to the CoachAmyPT clinic with acute injuries after racing a full or half marathon in a shoe significantly different from their training shoe, despite wearing them during their tempo runs and interval sessions throughout the training season. Even though they introduced the shoes gradually and practiced in them once a week for an hour-long training run, that is very different from running in them for 13.1-26.2 miles. 

Compare the following racing shoe specs with your distance training shoe. 

• heel-toe drop (difference in height between the heel and forefoot)

• spring technology, such as carbon fiber plate

• roller bar technology (e.g., metatarsal bar)

• weight*

• cushion

• support (e.g., zero - max stability or guidance)

Weight is the feature that gives the best speed advantage with the least potential adverse effect. (e.g., training in a heavier shoe and racing in a lighter shoe).

Experienced runners who are injury-free with five or more years of consistent training and racing at a given distance may safely race in a speed shoe if they follow these tips: 

• Wear them for shorter distance races, like 5K or 10K.

• Introduce them gradually. e.g., once per week at first for short-distance speed or tempo runs.

• Consider them for longer-distance races if the only difference is the weight.

The safest bet is to wear the identical make/model shoe for long-distance training runs that you plan to wear for a marathon or half-marathon race. If you want to race in a speed shoe with special features like a roller bar or carbon fiber plate, wear them in training. Resist the urge to save money by wearing them less frequently to "save" them. The ding to your budget is less costly than an injury! 

Run Success Boosted with Training, Injury Prevention and Run Form Development

“I had a heck of a race for me today! Thank you for all you do to keep me injury-free and for your coaching through the run clinic. I legit haven’t run a 10K at this pace in years. And I felt great!” - Kristi M.

Running success for Kristi came with a solid training plan, an economical and efficient running form, and injury prevention.

Her triathlon coach, Liz Weidling, personalized her workouts to fit her lifestyle and goals, adjusting them based on her performance.

Kristi transformed her running gait and economy at the Roadrunners of Kansas City Run Clinic led by Coach Amy so she could take full advantage of all her training efforts. She also worked with the assistance of CoachAmyPT to prevent injury and sought treatment at the first sign of trouble.

Kristi’s success didn’t happen overnight or in just one season. It took consistency over time. She armed herself with a team of professionals, put in the work, and it paid off!