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10 Things Runners Should Stop Doing

Runners in race

Are you doing things to sabotage your running efforts? Here are some common pitfalls many runners fall into –- and how to avoid them.

More Running Advice
Running & Jogging Spotlight10

What Not to Say to Marathon Runners

Wednesday April 16, 2014

If you're getting ready to run the Boston marathon or another upcoming marathon, you've most likely heard some ridiculous ("So how far is this marathon?") and perhaps rude ("Why haven't you lost weight?") comments.  Here are some comments marathon runners just don't want to hear, as well as responses to them:

10 Things Not to Say to Marathon Runners

What rude or insensitive comments about running have you heard?  Share them here.

Also see:

Don't Forget the Sunscreen

Monday April 14, 2014

runner with sunscreen

Now that the weather is finally getting warmer in my area and I'm wearing shorts and short sleeves for my runs, I need to get back in the habit of applying sunscreen before runs. Although it's not summer yet, you can still get a bad sunburn when running in the spring. Follow these tips to make sure you're protecting your skin:

Choose the right sunscreen. Use a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.

Don't skip sunscreen for short runs. You can get a sunburn in as little as 10-15 minutes, so a short run means you still need sunscreen.

Reapply after two hours. Sunscreen starts to lose effectiveness at about the two-hour mark, or even sooner if you're sweating heavily, so you'll need to reapply if you're doing a long run or race. Carry a small tube of sunscreen or a one-use sunscreen wipe in your pocket, so that you can reapply it to your face, neck and arms as you run.

Get more tips for protecting your skin from the sun.


What To Do With Your Race Medals

Monday April 7, 2014

After you've run a marathon or another big race, you quickly learn that you have a very short "acceptable medal wearing" period. Yes, you should be proud of your accomplishment, but people may start to look at you funny if you continue to wear your medal about 24 hours after you've crossed the finish line. So once you've proudly worn your medal and taken lots of photos with it, you may be wondering, Now what do I do with this thing? Rather than stuffing your race hardware in a drawer or box, here are some ideas:

Create a shadow box display. If you don't want to pay a lot of money to get your medal, along with a race photo and bib, professionally mounted and framed, try doing it yourself. Just buy an inexpensive shadow box, fill it with your race memorabilia, hang it on your wall and you'll have a nice-looking reminder of your achievement.

medalart hanger

Hang it up. If you have a collection of medals, show them off on one of these cool MedalART Wall Hangers. These metal, hand-sculpted hangers come in six different designs and can hold up to 24 medals. It's a perfect running gift for a runner on your list (or for your own wish list)!

Donate it. Medals4Mettle (M4M) is a non-profit organization that collects marathon, half-marathon, and triathlon medals from runners around the world and distributes them to children and adults who have demonstrated courage by dealing with disease, handicaps or any similar challenge. The Indianapolis-based organization has a nationwide network of doctors and others who award the medals to deserving, courageous people who are running their own race. Check out Medals4Mettle's website if you're interested in donating a medal.


Photo courtesy of goneforaRUN.com

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Tips for Racing in Warm Weather

Monday April 7, 2014

April can be a tricky time to race a marathon because, although the dates of marathons are usually chosen to coincide with cool temperatures, you may have the unfortunate luck of getting an extremely hot and humid race day. Running during those conditions in April is even more difficult than doing it in July or August because, after training in the cold all winter, most runners are not prepared to run in the heat and humidity.

If you're gearing up for a big race and the forecast is calling for hot weather, here are some tips:

Stay well-hydrated. Make sure you're well-hydrated during the week leading up to the race, especially on route to your race destination and once you get there.

Re-evaluate your goals. On a race day, take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don't try to beat the heat.

Dress lightly. Light-colored, loose-fitting clothing will help your body breathe and cool itself naturally. Tight clothing restricts that process, and dark colors absorb the sun's light and heat. Light colors reflect the sun from your skin.

Cool off with water. At the water stops, take two cups of water - one to drink and one to dump on yourself. Splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. Just try to keep your feet dry, since wet feet can lead to blisters.


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