Forget Curiosity, Competition Killed the Cat...

I may have mentioned that I'm running my first 5k this Monday - the 4th of July. Normally, I run with my hubby and kids. Now, to give you a little perspective, my hubby is one of those 6-ft tall, eat whatever he wants, natural-born athletes. When we first started running, he decided to see how fast he could do a 5k - no training, just a base time. He did it in 25 minutes - with a 6 year-old in tow. So plodding along at my snail pace is entirely a show of moral support, he gets nothing whatsoever out of it. However, like most guys, when it comes to sports, he's highly competitive. And I mean ANY sport - soccer, running, puzzle assembling...anything.

On our normal routes, we run around our neighborhood. This means sometimes having to stop at corners or wait for a light to change, etc. We very rarely stop for more than 30 seconds, but there are stops. So this morning he suggested that we go run in this park that has a 1.4 mile loop to get an idea of my actual 5k time. "Why?", I asked, "At the 5k distance they don't separate you out by estimated finish times." "Well we'll still want to know where to be in the pack at the starting line." he says. "But why? What does it matter? My only goal is to run the whole thing and finish." I asked again, doubtfully. "Still, its annoying to have to stop all the time for lights, and it would still be nice to know about what time we're running." (notice he said "time we're running", not "time you're running"). So, I said fine, and we ran the park.

Now the problem here is that I'm competitive too. Really competitive. So, he's got his running app on full volume right next to my head (because he's tall and I'm short, so on his bicep is right next to my head). And it keeps saying "Estimated final time: 37 minutes" or 39 minutes, or at one point it was even 41 minutes. So it didn't take very long before I was ready to shoot the f-ing thing. I even told him it was pissing me off, and he said we'd just finish and see what happens.

Now here are all the reasons why I should have felt good about this morning's run: I ran the whole thing - no crosswalks, no slow kids getting in my way. I found my rhythm and stayed there until the last half mile or so, and then I pushed - not to a sprint, but to a comfortable fast run. I stayed strong all the way through the end. And 2 months ago I couldn't have done any of that.

But no, I finished the run and burst into tears. Why? "Workout complete. Final time: 39 minutes, 58 seconds." Yep, even running the whole thing, and really pushing through the end, and I still only finished in the same amount of time that I could have walked it. I felt like a complete joke. Now, because someone had to go and get all competitive over knowing where to be in "the pack" (for a 5k?!), my strongest run yet wasn't good enough. It wasn't good enough for me, and there will probably be people pushing strollers who will finish before me.

Moral of the story: if all you want to do is feel strong, and finish your runs, then for god sakes DON'T TIME YOURSELF!!

I'm a "Have Run-er"

I had an interesting conversation with one of my coworkers over lunch the other day. He was intrigued by my sudden rabid interest in running. It turns out that he and his wife go for frequent walks in and around my neighborhood so he knows many of the routes that I often run. We were discussing interesting routes in my neighborhood and he mentioned several that are particularly scenic, or have some other nice feature, but they all had the same stinking problem - hills! I've mentioned before that I detest running hills - it just absolutely kills me. So on this particular day, I was explaining this to my coworker. He seemed to understand, but also like he wanted to ask me why I was being such a baby about the hills - he was too polite to actually ask though.

At some point in the conversation, he said something that amounted to a comment about me really enjoying running. To which I replied, "Well see, that's the funny thing about me as a runner, because I really don't enjoy the actual running all that much, its what comes after that keeps me going." I then mentioned things like the feeling of relaxation, energy, increased focus, and of course the feeling of accomplishment. He leaned back, and nodded sagely, and said "Ah, so its not that you like to run, its that you like to have run." Exactly! He then went on to add "So by avoiding hills, you're trying to keep the actual running part from being as unpleasant as possible." Once again, he was dead-on.

See, here's the truth of the thing. Running hurts. It is sweaty, your legs will hurt, things will chafe, and at times it will be just plain miserable. There will be mornings where you won't want to do it. You are going to feel self-conscious - if you're over-weight, you're going to feel like people are staring and judging you. You are going to sweat buckets. Your calves will be sore. If you have stairs, you may have trouble going down them the morning after a run because your legs are so stiff.

But you know what else? There will be days when your run is perfect. You will feel strong, and accomplished. You will feel completely empowered because YOU did this. No one else can do this for you. You will feel energized and happy. And you will feel healthy. You may even reach a point with your health or size that you haven't seen for 5, 10, 20 years - or maybe a point that you've never seen before, ever.

So yeah, at times running can suck, but that's why I'm a Have Run-er.

Gear: Sports Bras

Ah, the dilemma of women runners (or athletes in general): how to find the perfect torture device to hold down your ta-tas while still letting you breathe, and not requiring a degree from MIT to get into/out of.

First, a little info on sports bras in general. The first thing to look for in a sports bra is impact level. Low impact sports bras are for things like walking and yoga. Medium impact sports bras are good for just slightly more vigorous activity, such as hiking or skating. High impact sports bras are for very vigorous activities like tennis and, of course, running.

The next thing to know is the style of sports bra that you're looking for. Compression sports bras do just that: they squish and flatten your ta-tas into your chest to keep them from moving. This typically works best for smaller breasts. Encapsulation sports bras keep each breast in its own little padded cell. They are molded for specific cup sizes and are best for larger breasts.

After those points, its all about personal preference. Sports bras come in all sorts of fabrics, colors, patterns, and cuts. It may very well take a significant amount of trial-and-error ( I went through 3 or 4 before finding the one that I use now). If you have big boobies it can be more difficult to find a bra that is both comfortable, and fits right.

A few tips:

1. Try them on (duh), but then jump up and down, run in place, ask an associate if its okay if you jog up and down an aisle. Really road test it as much as possible.

2. Be patient. This is going to take some time.

3. To avoid the contortionist act, look for a sports bra with a closure of some kind (not strictly the pull-on kind).

4. For an absolutely-no-motion encapsulation sports bra, try the Enell. Enells are a little pricey, and aren't the prettiest things in the world, but they feature a front snap closure system and are the most recommended bra for big-breasted runners. Check them out here: www.enell.com

5. Be willing to look in unexpected places. Being a C/D cup myself, I had quite the search for the right sports bra. My previous ones ranged from soft cotton with nearly no support, to a compression one that required my husband's help for me to get out of. Finally, I took to the web to see if I could find a recommendation for a good sports bra for big boobies. I tried an Enell, and while tons of women absolutely swear by them, they weren't my favorite - I felt a little like I was wearing a bullet-proof vest...but then I came across an interesting recommendation. A couple of runners on one forum recommended a Danskin Now sports bra, carried by WalMart. Now, I know what you're thinking, and I don't buy anything at WalMart besides soap, razors, vitamins, and the occasional DVD either. But, having gone through 4 or 5 top brand sports bras, and having already dismissed the Enell, I figured it was worth a shot. So I went and found the bra in question, and fell in love! It has a back closure, good fit, and good support. This is it: Danskin Adjustable Sports Bra The website says that it only comes in the blue and the pink, but if you go into a store they often have other colors (mine is black and silver).

Above all, don't compromise! I am incredibly picky about my bras. For my sports bra, I wanted a decent amount of separation, and also for them to not be so plastered to my chest that it would be hard to even be able to tell that they were there! But at the same time, they are big, and I needed support. It took time, patience, frustration, persistence, and an open mind, but I finally found one that I love!

An ounce of prevention...

I confess: this post is a direct result of my run this morning. It SUCKED!

I live on a hill. This makes it somewhat tricky to plan loops that start and end at my house - no matter where I go, there is up-hill running involved. So last night I was playing with the run mapping on My Loops on livestrong.com that I mentioned yesterday. I had the idea that since it is a rather big hill, that I could plan the run to go along the crest of the hill, and therefore have no up-hills. It ended up looking like an out-and-back kind of loop - 17 blocks down, turn right, go 2 blocks, turn right again, 17 blocks back. The elevation chart under the map concurred - it showed only very minimal changes in elevation, and nothing very long in duration. Yay!

So we went out this morning, and the minute we stepped out the door a feeling of foreboding hit me - it was already 80 degrees out, and only 8 am. Uh-oh. Well, I thought, I may have to stay late at work tonight, and according to my hubby it only got down to 73 overnight anyway, so it wasn't likely to get any better. So, off we went.

First problem: there were a lot more side streets on this route than there are on the one we normally run. That means more stop-and-go's, more holding the kids' hand across streets, and just a generally difficult time keeping a rhythm of any kind.

Second problem: there was a section of about 2 blocks on the "out" leg that had no sidewalk! Not a big deal for adults, but with little kids, it threw a kink in things.

Third problem: it was really hot, and despite a lack of clouds, managed to be humid too. Also, for whatever reason, my son is more comfortable in pants than running shorts so he was roasting not long into the run. This made for uncomfortable, overheated, and therefore, whiny kids.

Fourth problem: the elevation chart LIED!! The whole 17 blocks back were UPHILL!

But how could this have happened? That's what I wanted to know! I had left the map open on my computer and when I went to look, there had been some kind of glitch where it registered my starting point at sea-level. This means that the whole rest of the route looked about level. After going back and reloading the page, and setting up the run again, the actual elevation chart looked like this:

D'OH!!!

The moral of the story: maybe drive new routes first?

You must run, before you run hills...

Ok so its not as catchy as "You must walk before you run", but its still just as true. The reason why toddlers must walk before they run has to do with muscle development. There must be a base amount of muscle tone and development, all of which is acquired by walking. Once the muscles are sufficiently developed, toddlers stop simply toppling over when they try to run, and finally take off.

As a runner, you are once again a toddler. No, that doesn't mean that you can wear a diaper to work. Unless your boss treats you like a baby and you want to make a statement - in which case, please send pictures! No, new runners are just developing and slowly strengthening key muscles and tendons. Here's where the hills come in: don't do it!

When I first started running, my husband and I were trying to figure out what to do with the kids. We came to the conclusion that we would have to bring them with us, so we asked them whether they would rather run with us, or play while we ran (probably around a track while they played in the grass in the middle). They said that they wanted to run too. So then we had to find a place to run that would be safe with young kids. There is an absolutely adorable park near us that has nice rolling hills and a 1.5 mile jogging loop with its own lane. Perfect!

I had wondered about the wisdom of running hills, but as my husband pointed out, you have to run hills sometime, and if you do it from the beginning, then it won't be such a big deal when it comes up - after all, you'll have lots of practice. The logic was seemingly airtight.

So we did our runs for the first several weeks - and a couple repeated weeks due to allergies and the flu - in this lovely park with the bucolic rolling hills. But then I got the weirdest sensation in my left hip joint. It felt like it needed to pop, but it wouldn't - no matter what I did - and it hurt to walk. After a really good, deep stretch it felt better, so I decided to investigate what it might be. I went to the library and checked out several books on sports injuries, injury prevention, and so on. The culprit: strained groin muscle.

It turns out, I was trying to run before I had spent a sufficient time walking. I hadn't built up enough of a base strength to be able to run those nice, rolling hills. And the really funny part? It wasn't the up-hills - it was the down-hills! When you run down-hill, you shift your weight back, take shorter strides, and basically just run completely differently. Now don't get me wrong, the up-hills can be just as bad - after all, its just like down-hills but in reverse: we lean into the hill, and really dig to try to get up the hill (or just take tiny steps, which still alters which muscles you're working). Going up-hill puts even more strain on your knees than you were already subjecting them to, and it makes the run more difficult than it needs to be for a beginner runner.

So what to do? Plan your runs to avoid hills if at all possible. If its not possible, minimize how many hills there are, and try to keep the incline as low as possible - the steeper it is, the worse it is. And above all, don't try to pop your groin muscle!!

Facebook Poll

A few days ago someone asked about t-shirts. So, I posted a poll on the FB fan page to see whether there is enough interest to consider opening a store.

Go vote!

http://www.facebook.com/pages/Running-for-Fatties/138179499592073

Gear: Shorts/Pants/Tights, etc.

Since your legs do most of the work of running, it is understandable that there are a multitude of options for how to clothe them while running. Firstly, know that as long as it is made from some sort of active-wear type fabric, it will probably do. After that though, come the options.

Tights

Guys - don't worry, they're not see through, and usually aren't pink or have flowers on them (although I understand that pink ones can be found for support of breast cancer research) . Nope, running tights are those things you see runners wearing that look like a sleek swimsuit for legs. They are meant to be worn like a second skin, and are surprisingly warm despite the lack of appreciable amounts of fabric. However, because of this inherent warmth, they are really meant for cold-weather running. They are perfect for late fall, winter, and exceedingly early race mornings. Running tights come in several lengths from all the way to your ankles, to just above the knee, and everywhere in between.

Lightweight workout pants

These are sort of the catch-all workout pants that seem to be good for everything - running, yoga, ellipticals, chasing those damn kids off your lawn, whatever you want really. I personally like to wear them when its a bit chilly for shorts, but not cold enough for tights. These are arguably the most flexible of lower-body running wear. They come in all sorts of lengths, colors, designs, brands, and so on. In fact, you probably already owned some before you even started running!

Shorts

Ah, running shorts. We've all seen them. Some of us even have nightmares about them. But as a runner, they are absolutely indispensable. As noted in another post, there is no need to wear underwear with them. They come in a number of different cuts and styles. There are the ones that look like the love child of boxer briefs and a swimsuit, the ones that are flowy, brightly colored daisy dukes, and there are the ones that combine the two (yep, it looks like you're wearing the daisy dukes over the boxer swimsuit, but its really one piece). Then of course there are ones that come to about mid-thigh. They are loose and airy, moisture-wicking, and excellent for keeping you cool. They come in all sorts of colors, patterns, and levels of ridiculous-ness. And they are absolutely essential.

In general, for a year-round runner that plans to run outside, all of these are necessary additions to the running wardrobe. There will be days when each is most appropriate to the current weather.

A note on sizing

As aggravating as it may be, most running clothes run small. I know, right? So that means that if you are normally an XL, you'll likely need a 2- or even 3X. As if that isn't demoralizing enough, most stores that carry running clothes don't stock extended sizes. Its not that they're not out there, the stores just don't carry them. For example, Nike makes running shorts all the way up to 3X, but good luck finding them in a store. An exception may be a factory store, but that will depend greatly.

However, there is hope! Reebok has managed to stay sane. When I first started running, I was an XL (about a size 18 or so). However, when I tried on Nike, Adidas, Under Armour, etc, not only were their XL's too small, they fit tighter than my underwear! It was ridiculous! I couldn't even pull some of them on! And then came Reebok...as far as I can tell, Reebok fits true to size. Sure enough, their shorts fit! Last weekend, I went to my Dick's Sporting Goods (which has an enormous running wear section) to see if I could find these mythical extended sizes. Nope, they don't carry them. They carry men's sizes up to 3- or even 4X, but no women's sizes over XL. Dick's even carries the extended sizes on their website, but come on! Running shorts are sized weird, and frankly, most bigger people are shaped differently than the bean-poles that they design these shorts for, so if anyone needs to be able to try on running shorts, its fatties! I would love to start a campaign to demand appropriate exercise wear for bigger sizes be carried in stores, but where to start?

What do you think? What's your preferred running bottom? Have any suggestions for the rest of us?

Where to Run: Creating a Route

I have to say that I'm a little weird about choosing my running routes. See, it either has to be a loop or it has to have a destination at the end. Also, I've found that knowing where I will stop is a good motivator to keep going. This is especially pertinent if you've been following the Couch-to-5K plan. For simplicity, I ran for time instead of distance. But after a while it got to be mind-numbing. There was no end in sight - literally, it turned out that my problem was not being able to see where I would stop. For me, it is a lot easier to keep going if I know that its only 2 more blocks, than knowing that I still have 8 minutes. Plus, by running for time, I found myself slowing down and just waiting out the time. The result: when I got to the part of the plan where you're not walking anymore, I wasn't making anywhere near the distance that I was supposed to in the time given for each workout.

So now, I carefully map my routes. There are lots of sites online that will let you map out a run and will tell you the distance, elevation gain/loss, and all sorts of other things. I recommend the one on Livestrong.com . You've heard of this before, right? Lance Armstrong, yellow rubber bracelets, etc, etc. Well it turns out, that as part of the foundation's activity they curate a whole site devoted to healthy living. They have a section called 'My Plate' that works as an online food journal and has an insane number of foods in its database. And if a food you're looking for isn't in the database, you can add it. On top of that, you can set daily goals for total calories, fat, carbs, all sorts of things. But back to the loops...On the homepage of Livestrong.com, at the top of the page, hover on 'Get Fit', to the right of the drop-down are 'Get Fit Tools', click on 'Loops'. From here you can create your own loops, view loops created by others in your area, and add a loop to your 'My Plate' (if you have one). A free account is needed to create loops, but even if this is the only part of the site that you use, it is totally worth it.

To create your loop, first follow the directions above to get to the 'Loops' page. Then, under 'Create a Loop', click on 'Create'. Now, center the map over where you want to run. Ok, here's the little bit of a tricky part: first, click on your start point, then click your end point and a line will appear between them - now drag the line to where you want your route to go. So, for example, if you are planning a route that will start and end in front of your house, click for the start in front of your house, then click right next to it for the end. It is most convenient to put your start pin to the side where you will be going to, and the stop pin to the side you will be coming from (so that the route line doesn't have to cross itself). Then, grab the little line and pull it where you want it to go. Along the route line will be little boxes - use these to drag your route around and fit it to where you want to go. Also, below the map will be a graph of elevation change. The dots on the elevation graph correspond with the boxes on your route - so you'll know in advance where you go up and where your route goes back down again.

How about you? How do you plan your routes?

Fatty Tip: You're Gonna Get Hungry...Really Hungry

You know all those products on the market that claim to 'boost your metabolism'? You know the ones, pomegranate extract, B vitamins, etc, etc, the list goes on forever. Well, it turns out that if you're looking for a metabolism booster, running is an excellent source.

In the process of ramping-up your muscle building and fat burning, your body becomes a calorie burning furnace. In order to keep that furnace burning, your body demands food. A lot. I find that I get hungry (noticeably) about every 2 - 2 1/2 hours. Hmm, isn't that interesting, isn't that about how often all the experts say we should be eating to maintain weight loss? Coincidence? I think not.

The key here is how you deal with the hunger. First of all, be aware that its coming and plan for it. All that hard work you put in this morning will be for naught if you satisfy that first pang with an entire bag of Doritos. Or a bucket of chicken. Seriously, you'll be starving! So, remember when I said that boatloads of veggies and fruit are essential for fat loss? This is a great place to apply that knowledge! This is also an excellent opportunity to stay on top of hydration. Every time you find yourself hungry, drink some water. Now, I'm not saying drink water instead of eating, I'm saying drink water in addition to eating. Remember, feeding the furnace is essential to keep it burning.

As an example, here's what was in my "lunch" bag today:

- Morning snack: celery and carrot spears with peanut butter

-Lunch: leftover whole-wheat spaghetti with lean ground turkey and chunky fresh veggies, with a fresh side salad with more carrots and fat-free Italian dressing

- Afternoon snack 1: Apple

-Afternoon snack 2: Banana, coffee, and a snickerdoodle (hey, I am human...)

Ok, so it wasn't all in my lunch bag - afternoon snack 2 I had when I got home from work :). But the point is to eat small snacks throughout the day. Notice the near complete lack of processed carbs, and the presence of lots of fiber, this too will help.

To avoid boredom, have lots of variety. For my veggie snacks I may have celery, carrots, cucumber spears, or sliced bell peppers. Also, don't be afraid to spice it up! Italian dressing makes a very flavorful dip with very little actual dressing used. Also, peanut butter is a great way to add in some protein. For fruits, mix it up there too. Good packable fruits include apples, pears, bananas, cantaloupe, watermelon, and honeydew. Sliced kiwi, anyone? Oranges, grapefruit? The list is limited only by your imagination and personal taste. The key is to move on from one as soon as you start to feel the slightest boredom - just leave it out of the rotation for a while.

How about you? What are your go-to snacks?

How to Make Your Own 'Love Sock'

Don't worry, its not what it sounds like...This is a cheap, DIY heating pad of a sort. In the same way that a bag of frozen peas is better than a rigid ice pack, the rice-filled sock is better than a more constrained heating pad.

Ingredients:

-1 lb. dry uncooked rice

-1 tube sock (I prefer clean, unused ones, but to each his/her own...)

- lavender (optional)

1. Decorate your sock (if you so choose)

2. Mix rice and lavender, pour into sock.

3. Tie off the top of the sock.

4. Heat in the microwave for 2 minutes or until it achieves the temperature you'd like.

That's it! Use it as you would a heating pad. The Love Sock is particularly good for lower backs, draping around your neck, or for heating your foot as mentioned in the Plantar Fasciitis post.

Enjoy!

Injuries: Plantar Fasciitis

It would seem that running should be perfectly natural - something that we're born to do. But unfortunately, there is a right and a wrong way to do it. When done the wrong way, injuries are not only possible, but absolutely likely. This post is the first in a series on common injuries for beginner runners - especially those that are particularly likely for over-weight runners.

So, quick anatomy lesson. Plantar: the bottom surface of your foot. Fascia: a very thick, rubbery, tendon. So then, your plantar fascia is the thick tendon that runs along the bottom of your foot - from the bottom of your heel bone, to the base of each toe to be exact.

It turns out that your plantar fascia is a critical bit of anatomy. This tough tendon is responsible for maintaining your arch. Without that tendon, your foot would splat against the ground with no tone, and would not be able to function. Each time you take a step, it is stretched as your foot touches the ground, and springs back as you lift your foot - much like a rubber band.

Understandably then, injury to the fascia can be excruciating. Most often, plantar fasciitis is felt as pain on the bottom of the foot, directly under the heel bone. And the news gets worse: plantar fasciitis is very slow to heal, with average healing time being 9-18 months. The thing is, fascia are very thick and rubbery - as such, they don't get much fresh blood, which is essential for healing.

Plantar fasciitis is particularly common in over-weight people and runners. So, what about over-weight runners? Well, lets not take our chances, shall we?

So, if you find yourself with plantar fasciitis, what can you do? First of all, stretches. The pain is generally only felt when standing and walking, and is worst first thing in the morning, or after sitting for an hour or more. So firstly, stretch before standing. With your leg stretched out in front of you, grab your toes and gently pull toward yourself. If you can't reach your toes, use a hand towel looped under your foot and pull the ends toward yourself. Next, keep your calves and achilles tendon loose at all times. Also of great help will be very supportive shoes. I know, you just shuddered at the image of those awful nude colored orthotic things your grandmother wore. Worry not, it doesn't need to be that bad. For any old shoe, you can get heel caps to add extra stability. Also, many shoe manufacturers make high-stability shoes. New Balance makes a nice hiking shoe, as well as a couple of different athletic shoes with built-in motion stability.

How will this impact your running? Not much, if you're careful. Just before your run, heat your foot on a heating pad for ~10 minutes. This will get the blood flowing and loosen up the fascia before the run. Second, you absolutely must have a full 24 hour recovery period between runs. Since the fascia is so slow to heal, this CANNOT be missed.

Above all, don't let it get you down! You wouldn't stop going to concerts just because you need a little ibuprofen afterward, would you?

Page to Stalk: Kendrick Fitness

Need some encouragement? How about some expert advice from a professional that specializes in runners (especially women)? Then Kendrick Ribeiro is your guy.

With an impressive resume, and as the official coach and trainer for the Run Like a Diva half marathon series, Kendrick certainly doesn't need to be as awesome of a resource as he is, but he does it anyway. In addition to daily (sometimes multiple daily) K-Tips, he also readily answers your questions, and offers all sorts of resources. Check out the Kendrick Fitness Facebook Page to find everything from recipes to downloadable training guides, and a core workout. So, how much does all this cost? Nothing, naturally, 'cause he's just that cool.

If you do like his page, tell him I sent you!

Recipe:5 minute Pre-Run Oatmeal

This is my go-to run day breakfast. It has both quick energy, and long term energy to keep you going. Also, it stays with you and keeps you feeling full. But, do not, under any circumstances, use quick oats! They're quick because they stripped out the fiber!

Ingredients:

- 1/2 cup old-fashioned rolled oats

- 1 cup water

- 1 packet sugar substitute (I use Sweet'N'Low)

- 1/2 tbsp reduced-fat margarine

-1/4 cup raisins

-1/4 cup 1% milk (optional)

1. Mix oats and water in a microwave safe bowl (make sure there's plenty of cooking room, it bubbles up).

2. Microwave until well cooked (obviously microwaves vary, I cook mine for 2 minutes)

3. Stir oatmeal well, there may still be a little standing water, that's ok, just mix it in.

4. Stir in sugar substitute, margarine, and raisins.

5. Pour milk on top. (I like mine better without the milk, but my hubby insists that its essential)

Congratulations, you've just made yourself a power-packed run-fueling breakfast of champions! And all in under 5 minutes! Proof that fast doesn't necessarily mean crappy!

Fatty Tip: Your Underwear are Going to Fall Down

Or roll down, whichever. You know how hard it is to find underwear that fit right? Yes well, "fitting right" is a completely different story when it comes to running. See, all that bouncing, jostling, and jiggling, makes it harder for your undies to stay where they belong.

As you're running along, bouncy, bouncy, bouncy, little by little your undies are going to slide - or roll- down off your belly. And then what? You leave them there so that they can fall all the way off your ass? Or you try to find a way to pull up your underwear in the middle of a public park and hope the concerned parents don't call the cops?

There are two things you can do here. 1) Wear big underwear. The bigger they are (as in the higher up they come on your belly), the more room you've got to move around without them falling down. 2) Weather permitting, wear running shorts. They have the underwear already built in, so the CAN'T fall down!

Running for Fatties on Facebook!

Wow, you guys are great! I got a request to make a FB page for the blog, so I did! You can find it here: Running for Fatties on Facebook Or, click the 'Like' button in the right column.

Thanks again you guys, and I'll see you on FB!

Stumbling Block: Running with Allergies

In case you are lucky enough to not suffer from an outdoor allergy, let me just say: it sucks. Hard. Now here's the really fun part: you may have them, and not even know it.

I had never really had a problem with allergies, until after 1) I started running, and 2) the trees started blooming. Apparently, allergies are dose-dependent. Think of it like a bottle of wine. After one glass, you're still fine - no real inebriation. But after the whole bottle...

Allergies work something like the bottle of wine. While just walking around outside going about your normal business, you body may be able to handle pollen just fine and any effects you feel are minimal. But when you're running, you're huffing down the pollen at such a high dose that your body can't take it anymore. That's exactly what happened to me. I had been running just fine, until one day in April. The run itself went fine, but after about 5 minutes of cool down I started sneezing uncontrollably. My kids helpfully counted over 20 sneezes in the first 5 minutes. Plus, my nose was running like a faucet. I was a mess.

That's where my exploration into running with allergies started. There is good news and there is bad news. The good news: there is relief in sight. The bad news: there's no quick fix. First, if you do have allergies, you'll need an anti-histamine. Most over-the-counter ones will work just fine. However, anti-histamines don't work like painkillers - when you first take them, you likely won't notice any difference at all. In fact, it takes about 2 weeks to build up a good amount of anti-histamine in your system.

So, what to do for those 2 weeks? You basically have 2 options: suffer through it, or take it easy. If you opt to suffer through it, there are some things you can do to make it less painful:

1. Pollen levels are highest early in the morning and late in the evening, so run in the afternoon.
2. Try a nasal spray before your run. The idea here is that the spray acts as a barrier between the pollen and your nasal tissue. It works for some, and not for others, so you'll need to experiment a little.
3. Take a shower the minute you walk in the house, and quarantine your clothes. This keeps the pollen from lingering on you and continuing to aggravate you.
4. Stay super hydrated - the better hydrated you are, the better your body can fight allergens.
5. Ladies: beware your period. For whatever reason, we're more susceptible to allergy attacks during and just before our periods.

Lastly, know your allergy. Sometimes its obvious, sometimes not, but by knowing what it is that you're reacting to, you can track the specific levels of that pollen to know when to tough it out, or when it might be better to skip it. Even better: you'll be able to find out when it will stop blooming....

When to Run

With everyone being busier than ever, how on earth are we supposed to find an hour or more to do something like exercise? If its not already a part of your routine, it can be incredibly difficult to work it in.

When I first started running it was March - which is still cold and snowy. It wasn't so cold that there was ice on the pavement though, so it was okay for running. I am completely not a morning person, so when I first started running, I went after school/work (whichever ended later that day). And that worked out great. Until the weather turned nice.

See, while a 65 degree day is perfect for walking, gardening, picnics, and general sun worshiping, it is rough to run in. It turns out that while you're exercising and your body is working like mad to keep you cool, you actually make yourself a warm little personal bubble. In fact, as a general rule, you should plan for a full 20 degrees warmer than the actual temperature. That means that on a brisk 45 degree morning, you'll be experiencing a pleasant 65 degrees. And that perfect sun-worshiping 65 degree day? Yeah, it just became 85 degrees that you have to run in. Around where I live, our day time highs right now are averaging in the high 70s, so that means that I either run in the morning or the evening. And lets face it, by the time the evening rolls around, I'm tired, likely frustrated by my day, and I've gotten stubborn.

It took a significant amount of trial and error before I finally admitted to myself that I was going to have to get my pillow-loving ass out of bed in the mornings to run before work. Sigh. I've gotten pretty okay with it though. I have a feeling my coworkers can tell which days were running days based solely on my mood and productivity. I feel better when I run in the morning. Plus, its still nice and cool, so my personal bubble rarely gets over 70 degrees. My only real struggle is the weekend.

A lot of runners love the weekend. Why? Without the constraints of weekday obligations, they have more time to run. For those training for long distance races, that is when they often do their 'long' runs - runs that can be up to twice the distance they run during a weekday run. They merrily get up early and run for a few hours. Now, assuming that I was physically able, I don't have a problem with the 'few hours' part. Its the getting up early. I HATE getting up early, especially if there are no obligations that mean that I have to. I like sleep, so sue me.

This tends to make running on the weekends tricky though. If I sleep in, it is likely to already be in the 70s by 9 or 10am. A 90 degree bubble is no es bueno. I still haven't worked out all the kinks on that one yet. Take this morning for example. Today is a running day - at some point, I will get my 2 miles in. My hubby helpfully asked if I wanted to get up and go run at 7:30. I said 'not yet', and we went back to sleep. I next woke up at 10am, when it was already 63 degrees outside. Nice. I could have gone and done my run then, but this is likely the only time I'll get with the kids to work on their Father's Day projects without him around (he's still sleeping) before the big day tomorrow. (Or at least that's what I'm telling myself.) So now, I am forced to wait for the evening.

How about you? When do you run? Pros, cons?

Running for Weight Loss

Or rather, for fat loss. For this journey, you're going to have to let go of the number on the scale for a little while. Running is indeed the granddaddy of all cardio, and is an ideal exercise for weight loss - the kind that stays off. However, it is by no means a quick fix.

Hard truth: you're going to gain weight. At first. Now there are those that will say that if you're on the right diet, that won't happen. If it doesn't happen, you're doing something wrong, and you're likely going to hurt yourself.

See, it comes down to a somewhat simple equation. Muscle weighs more than fat. At first, you'll be building muscle faster than you can burn the fat. However, the mere presence of all that muscle will make you a fat-burning machine! Muscle burns fat just by its very existence, so even when you're sleeping, you'll still be burning fat! Little by little, the muscle will stop building and start maintaining. Also little by little, you'll be burning more and more fat.

So at first, you'll gain a little weight (I gained ~ 10 lbs). Then, you'll start losing it again - slowly at first, but then faster. The weird thing is, while you're gaining weight, you'll be losing inches. I swear to you, I had stopped weighing myself (it got too depressing), but I noticed that all my clothes were fitting loose, or not fitting at all, so I excitedly hopped on the scale. Bad idea.

To help things along, be careful what you eat. TONS of veggies and fruit are absolutely essential. But also, eat whole grains a few times a day. Whole-oat oatmeal with raisins makes for a power-packed, run-fueling, fat-burning breakfast. Also, drink copious amounts of water, it helps to flush your system.

I weighed myself this morning for the first time in a couple of months. I was about 3 lbs less than when I started running. But, I'm also 2 pants sizes smaller.

Body Glide: Your New Best Friend

One of the worst things about being over-weight and taking on vigorous exercise is the chafing. Bloody nipples, chapped thighs, blistered feet...the list goes on. Enter your new best friend: Body Glide. No, its not something one would find while lurking around an 'adult bookstore'.

Rather, Body Glide is this miraculous waxy substance that creates an anti-chafe barrier on the skin. Very long distance runners use it to protect against the inevitable chafing that comes with 26+ miles of rubbing waist bands and sports bras. For those of us that have more areas that rub up against each other, Body Glide is excellent from the first run. I use it liberally on my inner thighs. I know of others that use it on their feet, nipples, etc.

Body Glide comes in a deodorant-like container, and rolls on the same way as deodorant. It is not greasy, not slippery, and has no scent or odor at all. It is not visible on the skin unless you really look for it (and lets be honest, its likely to be under your clothes or covered in sweat anyway).

Ladies: Body Glide does make a women's formula. However, its a big fat attempt to get you to spend more money. It is exactly the same thing, but with a slight perfume-y scent, and costs a decent amount more than the original formula.

Body Glide can be found at running specialty stores, or at some outdoor and sporting goods stores (including many REI's). Click on the picture to read more about Body Glide, including a zip-code search on where to get it near you.

Where to Run: Surfaces

One of the many things that I had no idea about when I started this thing, was the importance of where you run. For new runners, especially those of us putting even more strain than usual on our joints, the surface you run on can make the difference between a good run and an ice pack.

The four most common surfaces are concrete, asphalt, chip trails, and packed-dirt trails.

Concrete: This one is probably the most accessible to the most runners. Concrete is the white pavement that sidewalks are made of. It is also the toughest of these four on your joints. As the firmest surface, it increases impact and therefore strain on your joints. If you have no other option but concrete, just be aware of this and try to land as gently on your feet as you can.

Asphalt: You remember this one from Driver's Ed, right? I still shudder when I think of "Red Asphalt"...For runners though, asphalt is pretty decent choice. It has more give than concrete, and so is less stressful on joints. It also, however, is most commonly found as a street. Where there are cars. So, good for your joints, bad for you as a potential target for that kid who's texting and driving at the same time. However, lots of parks have paved running/walking trails made of asphalt, which makes for a better running surface and less chance of you as roadkill.

Packed-dirt Trails: These trails are exactly what they sound like. They've been used enough that the dirt has gotten packed down to a nice firm surface. Believe it or not, there's probably one in your local park. Runners often wear these trails into the outer perimeter of a park by running that path all the time. Dirt surfaces have plenty of give, and can actually be a bit springy - allowing you to get a better push-off with less exertion. One caution though: in wet weather, these can get really slippery, so watch your footing.

Chip Trails: You know those pretty trails full of wood chip you sometimes see in parks? Try running on one some time. They are the easiest on joints since the soft chip has lots of give. However, they have A LOT of give, so its harder to use the ground to push off at each step. This tends to slow you down somewhat.

How to choose a surface:

The first thing is what's available. If there aren't any chip trails near you, then obviously that one's not an option. If you do have access to more than one, I would recommend switching them up every so often. For example, if you're having a lot of soreness, run on one of the gentler surfaces for a while. Been on gentle for a while, switch to asphalt or concrete, after all, most races are run on paved surfaces. After a few runs you'll come to notice that you have a preference for some surfaces over others.

Motivation (The Runner's High)

I was talking to my sister last night, and she said that she had thought about trying the Couch to 5K, but that she lacked the motivation. As a new mom, it would mean not only getting herself ready, but getting the baby ready, and then strapping her in and dealing with a stroller the whole way. Talk about a massive hassle.

This made me think about motivation. We all have our reasons why we can't do something -especially something monotonous and as seemingly pointless as running when our lives are not in danger. But what is your reason why you CAN? Or better yet, why you will?

For me, it was a combination of things. Firstly, let me just say that I HATE exercise for the sake of exercise. Seriously. Gyms kill me. I have 5 million better things to do with my time. I'm working on qualifying for my PhD for god's sake. On top of that, I have 2 kids under 10, part of my grad school requirements are that I not only have to take classes, I also have to teach them, and still find time for my research. There just aren't enough hours in the day. Secondly, I HATE feeling like I'm not in control of my life. I have spent way too much time methodically planning what I want to do, and where I want to be to just let go.

So that's where I was at the start of this thing. Stressed out, not sleeping well, not happy with myself physically. And then some jerk of a professor decides to pull a stunt that (it seemed to me) put my entire career in jeopardy (don't ask). I was a wreck! I had lost all control. I went from not sleeping well, to hardly sleeping at all. I was a complete mess. After a couple weeks, I decided that it was time to get a grip. I needed to find something to focus my energy on. Something that I could control. You always hear about how exercise makes for good stress relief, helps you sleep better, blah, blah, blah. So, hey, what the hell, I thought. After all, if I really hate it, I can just quit. That's the beauty of being in control.

But how does that fit in with the 'I hate exercise' thing? I may hate exercise, but I'm competitive as hell. I love a challenge. I love when people tell me I can't do something, for the simple joy of rubbing it in their self-righteous faces when I do. Plus, it wasn't pointless. At the end of this whole thing, I was supposed to run a race. That gave meaning to the exercise. In essence, it was no longer exercise for the sake of exercise, it was training - preparation for a competition.

That's why I started, but why do I keep going? Ever heard of a runner's high? Usually when you hear of such things, it applies to seriously long distance runners. Well, that's because their bodies are used to running a lot. As with any drug, over time, your body gets used to the adrenaline, endorphin, and other feel-good chemicals and it takes more and more to feel the effect. But for you, it won't take much. Caveat: every expert account I've read says that not everyone experiences the runner's high, but I sure as hell do. Seriously, I was never really into illegal drugs, but god I get twitchy if I go too long between runs. I get cranky. I get restless. I need my fix.

But oh man, that high. Truth: the actual running part can suck quite a lot. Afterward though, I think more quickly, I'm in a fantastic mood, I am insanely focused and productive. And it lasts for HOURS, sometimes most of the day. And then that night, I sleep like a baby. Of all the things to get addicted to, I highly recommend this one!

One more stumbling block to the motivation to get started: you feel like an idiot. This is totally common among new runners, but is especially common with us Fatties. We don't know how to do it right. We're going to jiggle and bounce worse than Homer Simpson. Jello is going to look down right graceful next to us. So F-ing what?! There are precautions you can take against the jiggle, to an extent. After that, screw what everybody else thinks! I saw a quote a few days ago that said, 'No matter how slow you go, you're still lapping all those people on the couch.' Damn right I am!

A Running Program for People Who Don't (or Can't) Run

I mentioned in my first post that I had stumbled upon a beginner's running program. This program starts you off at nearly nothing. Seriously, jog for 60 seconds, walk for 90 seconds, repeat. Yep, its that easy. The best part: its free. Click the image above to go check it out.

TIP: there are apps that will tell you when to start jogging, and when to start walking for nearly every mobile platform. They are often called 'couch25k' or 'c25k'.

The program claims to get you to running a 5K (3.1 miles) in just 2 months. This would be absolutely true if you did every workout exactly on time, with no injuries, illnesses, and without 'life' rearing its ugly head.

TIP: Give yourself at least a couple weeks longer than that - just in case.

There is a large FaceBook community of couch-to-5kers. Feel free to post what workout you're on, how you feel, or if you're having problems. Often, other fans will reply. Also, feel free to post those things here! I'd love to hear how you're doing!

Gear: Running Shoes

If you've looked into running at all, you already know that shoes are the single most important item you can own as a runner. Easy, right? You have a pair of cross-trainers buried somewhere from that foray into whichever sport(s) you've tried. All you have to do now, is dig them out. WRONG. Over time, the materials used to make shoes start to degrade. No, it won't be like the half-eaten apple you lost for a few weeks in sixth grade. You probably won't even be able to see a difference, but you'll feel it in your feet.

Ok fine, so new shoes then. Hit the clearance rack, grab the first pair that fit, and we can get this thing rolling. Wrong, again. It turns out that there are several different types of running shoes based on your feet and running style. First off, make sure that they are actually running shoes. Not basketball shoes, not cross-trainers, and not walking shoes.

There are a couple of different ways to determine your foot type and stride. The easiest way is to find a running store. Yep, they have whole stores for running. Crazy, right? I mean, how the hell do they get away with a whole store for running stuff?! Anyway, back to your feet. Once you locate a running store, chances are that they offer free foot analyses. Depending on the place, this could be a laser scan of your foot, measuring, watching you walk/run, or something else entirely. At my local ru

nning store for example, they have a treadmill with a video camera trained on your feet. Each member of the staff is trained to go over this video to look for foot strike, pronation, and other mysterious things. The result of this analysis will be knowing exactly what kind of foot type you have, and therefore what kind of shoe you'll need. To find a store near you, start here: http://www.runnersworld.com/store/search/1,7978,s6-240-417-0-0,00.html

If you don't have a running store near you, or don't want to go to one, there is an at-home version. Less precise, but its a start. You'll need, a tub of water (bath tub, plastic tub, whatever, as long as your foot fits in it) and a brown paper shopping bag. Cut the sides of the bag so that the bag will lay out 3-4 feet or so. Dip your feet in the water, and walk across the paper with as normal a stride as you can manage. Now, look at the prints.

The type of arch you have is closely related to your pronation (a big fancy word for how much your feet roll to the inside when you roll). Like everything else, moderation is key. Too much, or too little pronation causes injuries. If you have a neutral arch, you likely pronate a little bit, so you'll want to look for a stability shoe. If you have a high arch, you likely don't pronate enough, so you want a neutral cushioning shoe - one that has little arch support, and will encourage pronation. If you have a flat arch, there's a little more information needed. If there is a clear curve inward at the arch, you'll likely need a stability shoe. If it looks straighter, or even curves out from your foot, you'll need to go all the way to a motion-control shoe.

A couple of other miscellaneous tips. Running shoes DO NOT need breaking in. That thought that goes through your head that goes something like this, "Hmm, they're pretty good, maybe a little tight in the heel, but they just need a little breaking in and then they'll be fine..." Nope, that doesn't fly. If they don't fit right in the store, they never will.

On the date of your first run (or run/walk), write the date on the inside edge of the sole of your new shoes. Later, this will help you to know when its time for new shoes. Running shoes will need replacing earlier than you're used to. In general, you'll want to replace them about every 500 miles or so. As soon as your feet seem to be getting more tired than usual on a run you've done before, your shins start to ache, or if your hips or back start to hurt, and its been about that long, start looking for new shoes. Keep in mind, this will be aches and pains that are unusual. There will be usual pain, after a while you'll get to know the difference.

Why This Blog? Why Running?

One of my favorite paradoxes is fat people and exercise. People snidely say that fat people should get off our asses and exercise. But holy crap, look at their faces when we actually do! Those super fit people (think, overly perky girls in nothing but glorified undies) sneer, roll their eyes, and just generally adopt a 'holier than thou' attitude.

Also, I love how everyone says that exercise is so easy. Well of course they say that, the people doing the talking are those same perky pains-in-the-ass. So, when a fatty (like me) does decide to bite the bullet and commit to a serious exercise regimen, it is a) really easy to get discouraged, and b) really hard to find honest information about what to expect.

That's where this blog comes in. I have spent the last several months developing myself into a running neophyte. I've seen injuries, puzzled over running gear, got lost in shoes, and discovered a ridiculous amount of information about myself. So, I have chosen to graciously share the result of all of my information gleaning. I will tell you the truth. At times it won't be pretty. It can be pretty embarrassing. It will often be snarky. But most of all, I hope that it will be informative.

So, why running? To be honest, when I was coming to the decision that I wanted to find a way to exercise, I was pretty broke. Running seemed like a pretty good solution: no gym membership needed, no expensive equipment, no set schedules, just me, my feet, and a place to run. Also, I had never been able to run a whole mile at a time, ever. Never, ever. Not even as a kid. So, the idea that I could do that seemed pretty cool. I had also recently run across a beginner's running program to prepare you for a 5K race (more on that program later). And so, I took the plunge.

Where am I now? I've been training for 3 1/2 months. I did in fact hit that 1 mile mark - and I kept going. My plan is to run my first 5K race on the 4th of July. Wish me luck!