Running

Running Tuesdays: Protecting Your Piece of Art

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by Michael Wilder

​In case you haven’t realized this fact, you only have 2 feet. Those 2 feet are the only feet you get. Logic dictates then you should probably take care of them, right? 

Imagine for a second if you had a one-of-a-kind piece of art. The artist created that one piece and no other one exists in the whole world. What would you do to keep this piece of art safe? Would you take insurance out on that piece with some type of monetary value, or would you hire an armed security guard to protect it around the clock? This same logic to keep that one-of-a-kind piece of art safe should be the same with our feet. Like I said, we only get those 2 feet, so the best way to take care of them is with shoes. And not just any shoe but the right kind of shoes!

​To start the process of taking care of your feet it all starts with finding the right kind of shoe. If you head to the internet, there are tons of articles about finding the right kind of shoe for your feet. Those articles range from what type of runner you are in relation to where you strike the ground to how many miles you run in a week. I have used this before http://www.runnersworld.com/shoemine as a launching point, but the best way to narrow in on the right shoe for you is to go to a store that specializes in running shoes. By going to the store, they can give you an idea of what shoe to buy based on some tests they give you. One of the test is watching you run and video recording it to give you a better idea of the shoe needed for your running style. For me, I need a shoe that is neutral with high cushion. A neutral shoe helps absorb impact, relieving pressure on knees and joints. With the combination of having high cushion in the heel area, it helps me cushion the constant impact of my joints and knees. Unfortunately, the high cushion does wear off with the amount of miles you put on the shoe. To offset this, I put in a heel insole to get more miles out of the shoe.

​If there is one bad news in finding the right shoe for your feet in order to protect your 2 feet, that is the price. Let’s face it, finding the right running shoe is expensive. An average price on a running shoes is around $160. One way to offset this is to add an insole to prolong the longevity of the shoe, but eventually you will have to buy a new shoe. Experts recommend getting new shoes around 500 miles. The best way to track those miles is either a running journal or with a running app like runkeeper. Another way to offset the cost of shoes is to buy several year models older than the current one. Like cars, shoes have model numbers and years. You can save a bundle on getting “last year’s” model. Regardless of cost, bottom line is you need to protect that one-of-a-kind piece of art that you have. You don’t need to take insurance out for your feet, just need to find the right “security guard” aka a shoe!

Running Tuesdays: Shoes Matter

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by Lorraine Kennimouth-Williams

Are running shoes an important component of running? Some say they are, some say they’re not, and others, well others say “run barefoot!”

First, let’s establish a few truths … to the masses. Shoes matter, and shoes should matter. There are in fact a handful of runners who prefer to run barefoot, but that space is very small. The masses realize that wearing a good running shoe is an essential part of the sport. I am with the masses – I believe “good running shoes” are a necessary evil. 

So, let’s break down the definition of “good running shoes.” I think it is safe to say a good place to start is to run in “running shoes.” I want to make that distinction up front since that is probably one of the first basic steps to take – do not attempt to run in shoes that are made for walking, aerobics, climbing, etc.; find a good running shoe. 

And….it doesn’t stop there; there are many types of running shoes. For instance, we don’t all run the same way. Some of us tend to run more from our heels, others from the inside of the heel, some from the outside of the heel, etc. Some of us are fortunate enough to run from the balls of our feet to our toe – neutral runners. Those who don’t necessary run primary using the ball of the foot – toe and are more prone to “heel striking” could probably benefit from a support shoe. A support shoe is designed to aid in rectifying a certain running style in an attempt to bring the runner back to the ideal form which is considered neutral running. Scientific research has shown that less injuries occur when a neutral running form is used therefore making shoes available to correct all other forms of running. Shoes have been designed for pronation (over-pronation and under-pronation) otherwise known as supination. These are all fancy terms that mean a “non-neutral gait” (please Google terms). 

And …it doesn’t stop there. Whether running neutral or not, running shoes come in different “heights” otherwise referred to in running parlance as “heel-to-toe drop.” This refers to the number of mm between the heel and the toe of a shoe essentially giving it a lift or not. Some shoes have 0 “heel-to-toe drop” suggesting an entirely flat shoe; even though the shoe may have a thick sole, it can still have a 0 drop. I throw the term out there because “heel-to-toe drop” is VERY important to me and the shoes I wear. I require a high “heel-to-toe drop”, the highest being 13mm. I need this because I suffered with strained Achilles for many years and after discovering this “heel-to-toe drop” trait and then switching to a shoe with a large drop, it help me considerably! 

It could take a while before you find the right shoe that works perfectly for you, but with patience and tenacity (which are traits required in running) you will! And when you do, oh wow! You now have an essential element to your running sport. They will be your new best friends.  

There are several other elements to a running shoe that we have not talked about in this article, but one more that I would like to mention before finishing is “custom orthotics.” I personally use custom orthotics. They were prescribed for me many years ago by my podiatrist, and although they have helped, I am now totally dependent upon them. SO… it is my recommendation that unless absolutely required, I would say to stay away from them (my subjective opinion only). Why? Simply because of the level of dependency – if you can help it at all, you’re better off not being a slave to anything that is not available over the counter. It becomes a huge (and expensive) inconvenience. Again, if you need them and they’re doctor recommended, do it; but if you can get away with over-the-counter orthotics or none at all, you have just acquired more freedom.

In summary, are running shoes an important component of running? Absolutely! Take the time to find what works for you. Start with a professional such as a good running store. They have the tools to watch and discern your gait and prescribe [hopefully] the right shoe for you. Once you find the “right shoe,” you will know when you’re in the wrong shoe – your body will react. Your legs will hurt, your knees will ache, your legs might feel like lead; and then, you put “your shoes” back on and it’s as if you’re running on air. Good luck on your search.

Running Tuesdays: Post-Surgery Cross Training

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I’ve had two neck surgeries. The first one was in 2006 where one disc was fused. After that surgery I didn’t have to figure out what running looked like because I wasn’t a runner then. Running started for me a year later.

Once I started running it was like I found what I had been missing. Entering races helped me do what comes naturally, set goals and push for more. All that came to a stall again in 2014 when I had to have two more discs fused. Since then, I’ve come to appreciate even more the value of cross training.

But let me back up. I haven’t always valued cross training. In fact, I avoided it for several years. Very few things interested me without the movement of running. So I would kid myself that tennis, which I enjoyed, was sufficient cross training. And when other people told me their cross training habits, I just shook my head. “That’s not for me.”

So I dabbled. I’d swim occasionally. I’d occasionally utilize the gym by the pool where I lived. But I had to make myself. I dabbled for 4 years. 

Finally, I decided I wanted to dedicate myself to getting under the 4:00 mark on my 2012 marathon. So I started working with a trainer at YouFit. We focused mostly on core and legs, which I immediately saw benefits. He also challenged me with plyometrics, which I loved. Result, met my goal with a 3:57 in Savannah.

Forward to 2014. Post surgery was not going as well as hoped, as far as seeing my neck handle running like the surgeon said it would. For a year I struggled. All I could successfully do was walk, which drove me crazy. At my year review in October 2015, the surgeon said he finally believed I should do physical therapy; he hadn’t thought I needed it immediately after surgery, but said maybe that’s the answer. He was right.

The simple strength building was exactly what I needed. It’s now another year later and I can’t imagine not doing these things now. And that includes other things I forced myself to do during my year of “what is going on?”  In that year of frustration my dabbling included swimming and learning the value of yoga for runners. 

Thanks to this time of learning these past two years, I have a reasonable cross training plan that works for me. Could it be more intense? Sure. Should it be? I’ll put it this way-if it ain’t broke don’t fix it.

Running Tuesdays: Smart Cross Training

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by Monika Oberer

I joined a class to train for my first half marathon; it was only running involved. After finishing my first half-marathon, I was hooked in to running and wanted more! A full marathon!  I started to read more about running and spend more time with runners. Overall I had the feeling that only “real” runner athletes need to cross train. Me-I’m new and not at all on a upper level of this sport.

As I started to train for my first full marathon a friend of mine said, “You can run a lot of miles to train, but if your upper body muscles are weak you will never run proud looking up to the sky.” That made me think, and I tried some home exercises. I have never been to a gym and was very intimadated by the thought of going to a gym where everyone sees me not being in shape.  One day I did a long run and I could not look straight up; my shoulders hurt and I was in upper-body pain. THAT WAS IT!

I started to go to a gym 3 times a week for 30 -45 min. And of course I started to like it! I very much liked the fact that my body started to change! I started to feel proud at my runs!  So as I added weight to my X Training I became more and more aware that it helps my running, and that’s all I wanted!  I did finish my first marathon in Miami looking up to the sky proud and said, “Chicago, I am coming to get you!”

As I trained for the 2014 Chicago Marathon my dear friend Lorraine and I ran 5-6 times a week in the morning and went to the gym after work 3 times a week. It was a lot of training BUT so much fun!! We pushed each other at the gym hard and it started to show and we could feel it! OH CHICAGO, we were ready! And we had an amazing race.

Then Lorraine introduced me to something I, for a month, said I would NEVER do… (well never say never with good friends) Cross Fit LWR. Box jumps, pull ups, Trusters, deadlifts, burpees, back Squat, clean and Jerk, Kettlebel swing, pushups……… WHAT ???? Anyone trying to kill me??? 

Yes, I did sign up and did the beginner’s class. That week I learned that I had muscles I did not know existed in my body. However I started to like it as much as I hated it. And the gang there was so welcoming and supportive, so it made it easy to stay. The different movements I have learned have also strengthened muscles to help me prevent injury and keep me going! 

I have now been doing Cross Fit 3 times a week with running 3-4 times a week for 22 months. I can see and feel the difference in my running performance. I don’t think I would be as strong of a runner and would have not accomplished so much in the last 2 years without Cross Training.  Of course, every runner does Cross training their own way; I just believe that ANY smart cross Training will improve your injury-free running and most importantly your health and fitness level. 

Don’t we active people want to do this forever? 

Running Tuesdays-Cross Training’s Many Benefits

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by Lorraine Kennimouth-Williams

I was so against cross training, not because I thought it bad or harmful in anyway; I just felt if I was going to put the time and effort into training, why not invest it in running. Why do anything but run? I love to run! 

In 2014 I ran 5 marathons, each one of the first three becoming progressively faster. (The last two were “throw-aways”). I’ve asked myself lately what I was doing differently back then to achieve those faster times. The answer ….I was cross training! I was riding my road bike twice weekly, and it made quite a difference to my times. At the time I didn’t realize what a difference it was making. I was riding my bike because it was new and it was fun and it offered the excitement of a novelty; it was also partly guilt since it was not inexpensive! Fast forward to mid/late 2015 and I had not ridden my bike in over 12 months, using the extra time to run more miles and guess what? My times became slower! I could not manage to match or surpass my 2014 times. 

Cross training has many different benefits, and so people cross train for a number of different reasons. One of the most common reasons I see is injury prevention. When switching up a routine, one is invariably switching up the muscle groups used, therefore resting one set of muscles while strengthening others. This makes perfect sense. I have friends who state their reasons for cross training is to “mix it up.” They would go crazy otherwise with the boredom of doing the same thing over and over. My reason….. to become a faster, more efficient runner! That simple really. I want to be better! And that’s why I started to cross train again. Of course I don’t want to battle injuries either, but knowing that cross training can help prevent injuries is just an added bonus that comes with getting faster! I didn’t start to cross train due to boredom either because I was never bored; however, it does offer a nice change to running, and again it was an added bonus.

I started to get serious about cross training earlier this year when I began attending my local gym 3 to 4 times a week. I do isolation weight training along with core strengthening exercises, and it feels GOOD! I am clearly stronger. I look stronger, and I am running stronger. I finished the Detriot Marathon two weeks ago, 20 minutes faster than my previous marathon, just 5 minutes slower than my fastest marathon. So… I believe the cross training is paying off. I have plans to dust my road bike off too this weekend in an attempt to strengthen my hamstrings and extend my endurance with my goal being to run my fastest marathon ever in May 2017. Stay tuned ….

Fruity Fridays: Extreme Love

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I heard on a podcast this week that one word being used today to describe Christians by those outside of the faith is extreme. So in thinking about writing a post about the first fruit of the spirit (love), I asked myself a question: what kind of extreme love shows all observers that something supernatural is being produced? Here are two illustrations:

1. Forgiveness to the drunk driver who killed a family member

2. Traveling around the world twice to adopt a child

If after watching these videos the thought comes to you, “Wow! Those are moving stories. But I don’t think I have something that extreme to offer.” Allow me to pushback, please.

Anything that challenges you to go against yours or other’s norms is up for consideration when it comes to defining extreme. 

  • Husbands, it probably sounds extreme to some of you to hear that some husbands have chosen to do the laundry for the family, not because they love doing laundry but because this is how they’ve been led to produce the fruit of love in their home. 
  • Divorcees, it probably sounds extreme to some of you to hear that some remarried spouses actually engage with former spouses by traveling together, assisting financially, or routinely showing genuine care in various ways, not because they love the tension of past baggage but because this is how they’ve been led to produce the fruit of love in their family.
  • Employers, it probably sounds extreme to some of you to hear that some employers have chosen to not take raises or take a “usual” salary for someone in their position, not because they love living paycheck to paycheck but because this is how they’ve been led to produce the fruit of love to their employees and for their company.

Love should be extreme. Spirit-filled love should surely be extreme. Here’s a challenge-ask yourself this question in a form of a prayer and see what happens: “Holy Spirit, how/where and to whom can you produce extreme love through me? What will you do through me for which the only explanation could be extreme, supernatural love?”

Running Tuesdays: Cross Training Is a Must

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by Michael Wilder

The first time I heard about Cross Training was in an article I read in Runner’s World Magazine. This article caught my eye because it was next to the article about what type of running shoe you need to have this year. Being a beginner runner, I read the article and then stored it away in my mind and left it there. I thought cross training was extra work you could put into your training. I was under the impression that running 3 days a week was good enough for my marathon training. Boy, how wrong was I in November 2013!

Around Thanksgiving, I ran the longest run so far in my training for my first marathon. It was about 18 miles, and all I remember was the pain I had in my right knee. I didn’t know why I had that pain, but it hurt and only Tylenol helped. After doing research about knee pain for runners, I had to ice it and take it easy for a couple of weeks. Right in the middle of my training for the marathon, I had to stop. I was depressed and worried! Even when I got back into running after a couple of weeks off, my knee still hurt. The truth is that even today my knee still bothers me. From my research I found out that my knee injury could have been prevented with cross training. With strength training and flexibility my knee would have been fine. But I didn’t cross train at that time. Now heading into my 3rd marathon you bet I cross train! I cross train to avoid injury and to help with my running.

My current schedule for cross training is twice a week, in between my runs. For example, I run Monday, Wednesday, and Friday/Saturday; I cross train Tuesday and Thursdays if time allows. I make my runs mandatory in the morning, but if I don’t get to my cross training until the evenings it’s not the end of the world. Anything I do beyond running is only a benefit. Doing something is better than not doing anything at all!

What I do for cross training is at-home strength training and yoga. I love doing yoga and encourage every runner to do yoga! Yoga helps me be flexible, speed up recovery, and promote breathing. I use a DVD that provides a variety of yoga poses. You can check it out here: https://www.amazon.com/Ultimate-Power-Yoga-Rodney-Yee/dp/B003H8F3A4/ref=sr_1_18?ie=UTF8&qid=1477332310&sr=8-18&keywords=yoga+rodney+yee+dvd

Cross training is a must for me! If you are a beginner runner, I suggest you start cross training now. If you are a runner who does it now and then, don’t worry about it. No matter what for all people, just go out and do something. Be active and stay healthy.

Running Tuesdays: 7 Run Detroit

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These seven runners (left to right: Lorraine, John I., John G., Monika, Regina, Joan and Patsy) from Bradenton invaded Detroit this weekend to run the Detroit Free Press International Full and Half marathon on Sunday. My bib is a different color since I did the half. The rest of these running beasts did the full.


Before the run, we did a little site seeing at the Motown Museum and Greenfield Village on Saturday.


We started downtown in the dark at 7, experienced dawn running over the Ambassador Bridge into Canada, and finished in the rain back on Fort Street. The young lady in the lower center picture wearing the hooded red jacket is Amber; all the way from Switzerland, she took care of us in many ways this weekend. What runner doesn’t need their own physical therapist?


After the run, we treated ourselves to some goodies at Astoria.

We all thoroughly enjoyed this trip and experience in a city that is rebuilding. Thanks to these establishments for giving us a picture of Detroit that left many saying, “I would definitely come back.”

As for reviewing the race, all of us enjoyed the course. Rain fell four hours after the start, so some got more than one shower for the day. Despite a few spills on the course, some met race goals, one set some unique personal records, several had negative splits, a few BQs were achieved, and one was second in age group-good job, Joan.

This trip is another testament why the running community is amazing. Love being a part of it.

Running Tuesdays: I Run…

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by Monika Oberer

I was a horseback rider and trainer for 23 Years – in the time I lived in Switzerland – not a fitness or physically active person at all. Never did I do sports activities in school on a voluntary base, only when I had to. So when I moved to Florida in 2002 I enjoyed American fast food and gained weight. I did realize at some point that I needed to change something. Not wanting to put effort in a change, nothing happened for years. 

A friend told me about a “gym” called CURVES. “It’s great! It’s only for women, and you can go when you feel like it!” That was her line to sell it to me. So I did it and did not like to be in a room with other heavy women moving a bit and complaining about how hard it is. I quit and went back to my fast food, desserts and beer! Then I saw the neighbor across the street run. HARMONY- She looked great. She was happy. She loved life. She was just that perfect woman…(I was jealous).

One Friday night at a bar my friend at the time Amy said, “You are complaining about your looks. Why don’t you come and run with me?” ME?? I am enjoying my beer and my cigarette. WHY would I run??? She pushed me, and I gave in (probably I had one to many beer and agreed to a run).

Feeling like the world is ending is an understatement of how I felt the first time on a treadmill. Amy was a great pusher for me, and I was a great companion for her! So we “trained” for a 5K. I did it in 43 min, and I felt like winning the Olympics! I loved the vibe on the route and all the happy people. That was Summer 2008.

After doing several 5 & 10K races, I did my first 1/2 Marathon with my dear friend John Gregory in Nov 2009. He was the one telling my brain it’s okay to move from the “small” distance to the “middle” distance. I finished with a HUGE SMILE on my face in 2.01.54. THAT felt like winning the World! I was so happy, and I was getting the running bug. Definitely I did not think I ever would run long distance and enjoy it. The half marathon distance was totally okay with me and my new body.

So I registered for every 1/2 Marathon I could find. I LOVED it! “Bonded by the Pace“ was the running group name of the new running peeps I had in my life! All girls. My life had changed, and I was getting happier! BY THE MILE! 

John Gregory asked me if I was up for a Ragnar Relay race with 10 other runners. SURE!! Not really knowing what I was getting in to. Jan 2011 we did the Key West Ragnar Relay, and it was a great experience. RUN – EAT – SLEEP – REPEAT x3 

One week after that, the Girls decided we needed to do one full marathon, only one. Then we go back to the 1/2 ones…… 
Training started, and I started to fall in love with my running shorts more and more!! 

Miami Marathon Jan 2012 4.42.06 NOW I WAS ADDICTED! I crossed the finish line and told my mom in HAPPY TEARS, “I am going to run Chicago 26.2!!”

Rebekah, my extreme running friend (we ran since I trained for my first 1/2 Marathon), introduced me to the LWR Running Club. I was the slowest at my first run with them. After some time I got a chance to keep up with some of them; that’s how I met my dear awesome mentor and friend for life, Lorraine. When she heard I wanted to do Chicago she just said, “Okay girl, lets do it! Get ready because you will have to train 5 days a week hard with me!” Oh yes, she was not kidding! I started to go to the GYM and ran pounds off my body! 

Chicago 2014 – 4.01.36 

So after that I decided I need to go places! Travel and do marathons! 

Two weeks later I did the Marine Corps Marathon with Rebekah – an amazing experience with a wonderful amazing friend! 

September 2015 I BQ 3.38.32, and in April 2016 I was privileged to run the Boston Marathon 

I have so many memories with so many miles. One thing is very clear-I RUN BECAUSE IT MAKES ME HAPPY. It was a long path until I got there, but so worth it. 

I have met so many great people and had so many great moments. I only look back to the late nights, fast food, cigarettes and too much beer with a smile and say, “Yes, that WAS YOU.” I love the new me! 

It’s not always easy; it hurts; it gets hard; I feel every muscle in my body, however not all runs have to be great! It’s a lifestyle I chose, and I pace it to my health. 

I am thankful and happy for every mile I can do with my own feet.

What It Means to Be an Idiot

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I’m an idiot. Some of you already know that. For the rest of you, here’s proof.

Tuesday a week ago I had dinner with two of my running friends; you’ve been introduced to them, Lorraine and Monika, as guest bloggers for Running Tuesdays. In our dinner talk, Lorraine and I found out that we share similar running issues with our calves. My calves have always given me issues, particularly when building up mileage or adding in speed work. In telling me what she has tried to overcome this issue, Lorraine mentioned she wears orthotics. 

In that moment, here were the thoughts in my head: 

That’s interesting. I have orthotics. I got them for a foot problem-pinched nerve. It hasn’t crossed my mind that I should try them for a calf issue. I wear them off and on if my foot gets aggravated. Maybe I should wear them more often. Of course, the podiatrist told me 4 years ago to wear them all the time, but what does he know.

As my friends are known for, they pressed me about what I was going to do about my calves. So I sheepishly admitted I had orthotics and rarely wear them. 

You know that look that your mother or the doctor gives you when you say something stupid? Well, I got two of those immediately. Good friends, huh?

So I went home and googled my issue. Of course, I found articles giving the pros and cons of orthotics. But I read enough to convince me I’d be an idiot not to give them a try. After all, all they do is sit in my closet. (In case you’re curious about this running problem, here’s one Article I found that backed up this decision.)

So that’s what I did. I ran the next morning, then the next morning. Following that second morning, here’s my text to one of my friends:

Orthotics in. Ran 3.2 yesterday, 4.7 just now. No issues. It never crossed my mind that this might be a solution. You’ve waited a long time to say it, so I’ll say it for you: I’m an idiot.

(Her reply): Lol. I just cracked out loud!!! We need friends in our life to help us see the real things. And only the real friends will tell us. You’re not an idiot…just a bit slow…the foot is attached to your calf, idiot…Lol.

Since then I’ve ran three times for about 20 miles…wearing orthotics…still no issues.

Life Application: Check the “closet.” The answer to your problem may already be in your possession. We’re all idiots when we ignore, overlook, discount or reject truth, advice, counsel, and God-given remedies. And that’s what it means to be an idiot.