Archive for Training
#8 Golden Rule of Running: Heads Beat Tails (at least on windy days!)
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This is Number 8 in our periodic series of “The Golden Rules of Running,” which are tested, tried, and true rules of running that work for every runner, with some minor, occasional exceptions.
The Heads-Beats-Tails Rule
A headwind always slows you down more than a tailwind speeds you up.
You’ve noticed this works on airplanes, so it makes sense that it would also work in running, right? We’ve all heard the pilot come on and say that “we’re experiencing a strong headwind. We may be arriving a little later than expected, but we’ll try to pick up some speed.”
So expect to run slower on windy days. You’re likely going to meet the same wind coming as you are going, so one way you’ll benefit; the other direction will find you struggling.
“I disregard the watch on really windy days because headwinds cost me 15 to 25 seconds a mile, and I only get a portion of that back after I turn around,” says Monte Wells, a longtime runner in Amarillo, Texas, America’s windiest city. “The key is to monitor your effort, not your pace. Start against the wind, so it’s at your back in the second half.”
The Exception: On point-to-point runs with the wind at your back, you’ll fly along faster than usual.
And keep a weather eye out for that turbulence. It can almost knock you out of the sky somedays. Have a great run!
Distance Runners: Got Water and Fuel?
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Distance runners: have you considered your water and fuel needs? What about a belt to carry it?
Some of us who run only a little (a happy 2 to 3 miles per outing) occasionally carry a bottle of water along on warm days. But for a distance runner, the need is more intense.
Look at the fuel belt set up in the picture. That belt and its four bottles could potentially add as much as four pounds of extra weight. And a lot of runners question the way the weight is dispersed:
“Topher” asked:
Is it better to use a weight belt or a “Camelback.” Better the weight around the waist, or the shoulders where the straps could rub as my arms move during my run. I am expanding to longer weekend runs and figure I’ll need more than just a water bottle.
Some runners like the Camelback, which is as you might guess, a shoulder harness with water strapped…on your back, like a camel. But most say that set up is best for hiking and shorter runs. The waist and hip belt set up is preferred because it disperses weight off the back and lowers it to the region most built to handle weight in women: the hips.
In addition to greater comfort, many female runners prefer this method of carrying water because the bottles are also easier to clean. They go right in the dishwasher. Which allows you to get back out on the trail with a lot less bother.
Fall into Running Fun
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Are you enjoying the Fall season? I hope so. Some say Fall is the best season of all for outdoor running.
The scenery is great. And the weather is usually not too hot and not too cold — making it perfect for enjoying favorite old paths and exploring new ones before the winter’s onset. This last gasp of favorable weather gets lots of runners away from the treadmills for one last bit of enjoying the temperate beauty of fall.
But Fall by its very nature also brings the early close of day. In fact, sunset comes earlier every day until we find ourselves in winter. So a little extra caution is neccessary.
Always Run Against Traffic
It’s easier to avoid traffic if you can see it. Avoid busy roads and those with no shoulders or sidewalks.
Be Visible
If you’re running in the early morning or at night, even at dusk, wear white, yellow, or orange clothes. Also, make sure you have reflective gear on. If you purchase running gear that doesn’t have any reflective areas on it, you can always add some. (Purchase reflective tape at fabric stores or online.)
Always Have Identification on You.
Put your driver’s license in your pocket or wear an ID tag on your shoe.