Intel: Running with music?

Q: What do you think about running with music?

A: Like most things, my opinion on this has evolved over the years. When I first started running regularly back in 2007 I went to great lengths to have something to listen to while I ran. I had a 1st generation iPod Nano, an arm band, and an assortment of different headphones that were quite a production to assemble and strap on to myself. I would also spend a considerable amount of time preparing playlists and searching for just the right music to take along (check out PodRunner for free, downloadable BPM tracks). It was quite an ordeal, but it served me well.

At some point - maybe when I started running more often with others - I stopped listening to music while I ran. Over time I came to realize that being inside my own head wasn't such a bad thing, and I went a long time without giving it a second thought. Well, that's not entirely true. I'd see other people out running with their ear buds plugged in and judge them a tiny bit. Don't they realize how much about the running experience they're giving up by tuning out, I thought? And don't they realize how unsafe it is to block out the sounds of cars, cyclists, and unleashed dogs? No, I'm not proud of myself, but it's the truth.

For years I rarely listened to music while I ran. Exceptions were made a couple of times per year. Sometimes I'd do it when I had no choice but to run inside on a treadmill, while other times I'd do it as an experiment. That's right, I'd sometimes pull out all the things and take them for a trial run, to see if anything had changed. It hadn't. I didn't hate it, but the next day I felt no compulsion to do it again.

Enter marathon training, summer of 2013. This is where the loop closes and I start occasionally listening to music on my runs. Going into the training cycle I knew there would be a lot of long, solitary runs to get through. Yes, I've had the good fortune to train with a number of people, but the reality is when you're ramping up the mileage it's inevitable you'll find yourself alone in the dark for two hours on a Wednesday morning.

Once I made my decision I did some research. Most importantly, I wanted some headphones that 1) allowed me to hear outside noises, 2) wouldn't fall out of my sweaty ears, and 3) sound half way decent. I found all that in the yurbuds Inspire Pro and haven't regretted my decision to get them for one second. They live up to the hype, fo sho. I also knew I wanted an MP3 player that didn't make me feel like my blood pressure was being taken while I ran. I chose the iPod Shuffle, which clips onto my waist band and allows me to easily change tracks or the volume. It, too, has been a solid performer.

So, where does all of this leave me now? Well, for starters I think listening to music on a run is a personal decision. One that needs to be carefully considered, especially for safety reasons. If you can remain alert in your environment and listen to music at the same time, go for it. That said, I do think there are some other things that should be considered if you decide to flip the switch around other people.

1. Use headphones or at the very least make sure  those you're with don't mind listening along. I've run with people that played music through their phone without headphones, oblivious to the fact that others might not want to listen to Lynyrd Skynyrd or Miley Cyrus. If you're all on the same page, great. Otherwise, don't be a DJ.

2. If you're using headphones - even if it's on a closed race course - you should keep the volume to a reasonable level. It can be very distracting and irritating to someone passing by or being passed. Further, you should know where your fellow runners are, so as not to step in front of them. I can't count many times I've been cut off because someone listening to music didn't realize I was there.

What do you think? Listen to music or the voice in your head? Can you think of other supporting arguments for either side of the issue? And have I missed any other caveats for when people elect to run with music? Sound off in the comments.

This post is one in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Intel: How Many Miles is The Boston Marathon?

Q: How many miles are there in The Boston Marathon?

A: The Boston Marathon is 26.2 miles long. In fact, all "marathons" are 26.2 miles. That 5K being held at your local high school this weekend? Not a marathon. No, it's a 5K, which is 3.1 miles. Oh, and "marathons" are not to be confused with ultra marathons, which are races at distances longer than 26.2 miles. Confused? Here's a chart for your reference.

5K	3.1 Miles
10 K	6.2 Miles
15 K	9.3 Miles
Half Marathon	13.1 Miles
Marathon	26.2 Miles
Ultra Marathons	>  26.2 Miles

Now, if you ask a runner this question on the third Monday in April you may get an impatient, snarky response. That's because on this day - the day The Boston Marathon is held every year - it's our Super Bowl. Our World Cup. Our Whatever-The-Heck-Is-Your-Sport's-Biggest-Event. And we're likely irritable because our big thing doesn't get as much respect as yours'. It's not even on television. We have to watch it on the Internet. So, when you ask what we consider to be a trivial question about how long it is, it reminds us how niche our sport is in the greater scheme of things. And we kind of wish everyone realized just how big of a deal it is.

Intel: I Don't Want To Slow You Down

. Hey, do you want to go for a run sometime?
.. Ah...no, thanks. You're fast and I don't want to slow you down.

This might be one of the more frustrating conversations I have with new runners. They're just starting out, think that running is all about how fast or how far one goes, and completely lose sight of the fact that it can be a fun, social activity.

I think one of the main reasons people don't stick with running is because they isolate themselves and think of it as a solitary endeavor. This is unfortunate, because running is one of those sports best shared, where accountability can make or break your sticktoitiveness. Don't feel like getting out of bed for your run? Odds are you will if you know someone else is standing around waiting for you.

This is not to say that you have to run with others all the time. Me personally, I run alone most weekdays and meet up with a group on the weekend. Some of my workouts are best completed alone so I can focus, while others, like longer runs, are far more enjoyable shared.

Here are a couple of points that will hopefully change your mind about running with others.

Number 1: If a person you perceive to be a seasoned runner asks you to join them, odds are they already know you're not at their skill or endurance level. They're asking because they want to spend time with you and help you enjoy something they're passionate about. They know you may need to run slower, and they're also aware you might need to - *gasp* - stop and walk for a bit. It's ok. It really is. They wouldn't ask you if they didn't want to do this.

Number 2: You're not as slow as you think you are. Yes, you. You the walker, wogger or jogger. There are tons of people out there that you're very compatible with when it comes to speed and distance. In fact, the vast majority of runners are probably not as fast as you think they are. That person you think is too good for you to run with might fall into the same category as you.

Keep these things in mind the next time someone asks you to go running with them. It's ok if you've tried running with others and just prefer to go it alone. But don't dismiss an offer for company out of hand just because you think you're too slow. That's just selling yourself short and possibly depriving yourself of the one thing that makes running something you love.

This post is one in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Intel: How Should I Breathe When I Run?

Q: How should I breathe when I run?

A: Someone once told me about a friend that told her when running she should only breathe in and out of her nose. "It'll help you get that runner's high," she said.

Whoa! Stop! Don't do that! Whoa!

Ok, now that we've established that you should not do that, here's my take. Just breathe. Open your mouth and let as much oxygen as your body demands be inhaled. Do not constrict your breathing in any way. In, out, repeat.

If you're a relatively new runner your breathing will most likely be labored. That's because your aerobic capacity needs to be trained as much as your legs. Don't be discouraged. It will become less work the more you run.

You will no doubt hear from others that the proper way to breathe is to inhale deeply all the way down to your stomach. Or you may be advised to inhale X breaths for every X steps you take. Again, don't stress over this. These methods certainly work for some, but I don't recommend you get hung up on it.

Keeping this simple, my advice to new runners is to try keep your breathing manageable. You should be able to carry out a conversation. If you're panting so hard you can't, slow down. In time you may want to run faster. When that day comes it will be time to reassess. Until then, slow down and just enjoy the run.

This post is one in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Intel: What Brand of Shoes Do You Recommend?

Q: What brand of shoes do you recommend?

A: Oh my. If only you knew what a loaded question this is.

Here's the thing. It's not about the brand of shoes. Do some manufacturers make better quality shoes than others? Yes. But what's more important than how a shoe looks or holds up over time should be secondary considerations to finding a pair that's right for you. So, what's that mean and how do you do this?

First, here's what you shouldn't do. Do not walk into a shoe retailer and let them tell you what shoe you need. Chances are they're going to throw around words like pronate, supinate, cushioning and support. They may look at the soles of your current shoes to inspect tread wear, and they might even have you get up on a treadmill to watch you run. For decades these were commonly accepted methods for fitting people with running shoes. Problem is, there's little science to support the notion that how you run should determine what type of shoe you wear. You can thank the shoe companies for this, since most of their marketing and sales pitches are designed to get you to buy their products. Go figure.

So, what should you do? In my humble opinion, you'll need to become your own test subject. And it's going to take some time and patience. And you're going to have to take lots of notes. It's not enough to try on a pair of shoes in the store, walk (or run) around in them for 5-10 minutes and deem them "the ones." Sure, you might get lucky, but chances are you're going to need to run in them for at least 3-4 full-length workouts to get a true picture. But how can you do this when the retailer won't offer exchanges after you leave the store? Well, some (few) brick and mortar stores do provide this service. You'll need to ask this up front, and if they don't I'd take your business elsewhere. Is it an inconvenience? Yes. But your health is worth the investment.

Another option I strongly recommend is to order shoes online. You'll have to set aside your want for instant gratification, but I know of two sites that each accept returns for exchanges and refunds. Running Warehouse will do so for up to 90 days, and Road Runner Sports 60 days. I've shopped with them both extensively and can't say enough good things. They ship quickly, price their inventory competitively and have great customer service. The only drawback I can think of is the day or two it takes for them to show up on your doorstep. But when they do it's like Christmas!

As I said up front, this really is a loaded question. I've only touched on the overall approach I feel is best. I haven't even mentioned the laundry list of criteria that can affect how a shoe interacts with your foot. Things like stack height, medial post, arch height, mid sole, overlays, and lacing systems are just some of the attributes that can make or break a shoe for you. With an open mind and thoughtful experimentation you should, over time, be able to find the combination of factors that works best for you.

This post is one in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Intel: How Much Do I Run Every Day?

This post is the first in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Q: How much do I run every day?

A: I think the general perception of new and non-runners is that people who run cover the same amount of distance every time they head out the door. This is a fair assumption, considering that's exactly what I did when I was first starting out. Every Monday, Wednesday and Friday I'd get home from work and run one of a couple of routes, each of which was about 3-4 miles. There are plenty of runners that take this approach for years and have great success with it. However, people like me that regularly complete half marathons and marathons tend to run varying distances.

I recently completed a training cycle that prepared me for a marathon. I typically ran six days per week, and daily distances varied from as low as 5 miles all the way up to 20 miles. Here's a sample week towards the end of the cycle.

• Monday - 5 Miles
• Tuesday - 6 Miles
• Wednesday - 5 Miles
• Thursday - 7 Miles
• Friday - Rest Day
• Saturday - 10 Miles
• Sunday - 20 Miles

There's a lot more to it than running different distances every day, like intensity and type of approach, but I'll cover those types of questions separately. Just know there's no right or wrong response to this question. The answer largely depends on your goals, the time you want to invest in running and how much you love the sport.

One last thing. If you're interested in seeing how much I actually run on a daily basis, check out my profile on dailymile. I post my workouts there just about every day, as do thousands of others.