Written by Coach Jerry: I will be reviewing the On Cloudsurfer which is equipped with On’s patented CloudTec™ system of pod like cushioning devices. In all my years of running, I have never experienced anything quite like this shoe, which actually compresses and returns energy with every stride. The technology takes the sting out of the pavement and actually strengthened my postural muscles in the testing process.

Over the past month, I tested the shoes at distances including a dog walk, casual trip to the store, runs up to 12 miles, as well as various distances and intervals on a Woodway treadmill.  In addition, I did do several tempo runs with pace down to 5:30 per mile and hope to have the chance to test the Cloudracer in some road races this summer for another review. With so much press recently on the minimalist shoe segment, I found it refreshing to run with a technology that minimized actually impact while allowing for a natural foot flex. Pavement is a reality for so many of us and the Cloudtec system offers a great solution to deal with it! The combination of cushion and response becomes addicting.

Features

• Heal-toe drop: 7mm
• Weight: US Women’s 7: 265g, US Men’s 8.5: 295g
• The active sole balances every step and trains the running muscles
• Designed for neutral runners and light to moderate overpronators
• 13 Cloudtec Elements provide 3D cushioning and interlock for a firm push-off
• Reflective TPU welded heel-cap ensures night visibility
• Lightweight welded eyestay enables easy lacing while adding minimal weight.
• Heel Strike: Cloudtec system absorbs vertical and horizontal impacts.
• Excellent lacing system that holds to desired tightness and doesn’t loosen over the run.

The Cloudsurfer, equipped with On’s patented CloudTec™ system

Technology Description

The Cloudsurfer is unlike anything I have ever tried in 22 years of running. Out of the box the shoe feels light with a super breathable construction. That, my friends, is where the similarities end and the new technology begins to take shape.

There are 13 Cloudtec pods positioned through the bottom of the shoe that compress with each impact. Having lived through the Nike Shox era, I was careful not to become too excited too fast. The pod system is extremely strong and made of a firm material putting my doubts about a gushy short-lived ride to rest. Each pod is built with little grooves inside that fit together when compressed. This compression created the sensation of being propelled along in a forward motion that is where the running on clouds sensation is produced.

Performance

I had three different experiences during my testing month as I put the Cloudsurfer through the paces. Running on the Woodway treadmill, I was in heaven getting the smoothest of smooth rides that was heavenly. My joints felt a minimal impact and the time flew by. On the other hand, running on pavement for the first few times brought to light the extreme weakness of my postural muscles. My legs were getting a heck of a workout adjusting to the dynamic cushioning produced as the pods compressed with each stride. After a few runs, my legs got used to the new sensation and it was clear that the pavement was not taking its normal toll on my body through pounding. It was actually enjoyable and a feeling I craved. I looked forward to the sensation so much that I took the Cloudsurfer out on the town for a trip to the grocery store and found the technology great for general walking around as well.

Another awesome feature of this shoe is the lacing system. The lace and eyelets are easy to use in a traditional sense, but are engineered in such a way that there is no slipping. The laces stay locked in place, which helps create a very snug and customized fit. In addition, there is ample ventilation in the construction and design is lightweight and naturally creates consistent ventilation. Rocks and other debris don’t effect the pod movement and are goggled up with ease as each portion the shoe flexes individually. It almost reminded me of a high end mattress system!

Verdict

On-Running saw an opportunity to innovate running shoe technology into something that evolved the sport. I believe that they have created a very durable and effective family of shoes that simply work. With a plethora of minimalist shoe options on the market, the Cloudsurfer offers runners an option that truly improves the running experience while strengthening your legs and feet in the process.  You can pick up a pair of Cloudsurfers for $129 at www.on-running.com. They may also assist someone who has been injured or in need of protecting the body coming back from an injury. Don’t fear the pavement; get On-Running!

Have you seen or tried the On-running technology? What are your thoughts about these shoes? Does anyone have a favorite shoe cushioning technology? Why?

- Jerry

(Coach Jerry has competed as an elite runner at virtually every distance over the past 20 years. He has PR’s of 2:35 marathon, 29:50 10k, 14:09 5k, 4:13 mile and 1:09 half marathon. He has also completed multiple Triathlon’s and conquered the Ironman. Jerry has coached at the High School level and coached Carnegie Mellon’s track and cross country team.)

There’s been lots of buzz over the past few years about barefoot or minimalistic running. I’ll put it right out there—I’m a believer. But that doesn’t mean I think everyone has to buy into a more natural form of running. Do what works for you—and by that I mean whatever keeps you injury free.

No matter how you run and in whatever shoe you run in, however, I will say I think there are certain drills from natural running that can benefit anyone and everyone. Improved balance, a lighter landing, and stronger lower leg/foot muscles are things that can help every runner. A few simple steps you can take to improve these areas:

• Spend time, every day, standing on one foot at a time. Running is nothing more than standing on one foot, over and over. Shoot for 30 seconds at a time on one foot, several times each day.
• Put a necklace on and go for a run. Are you able to keep it from bouncing up and down? Try running with a softer, quieter landing—this will help keep that necklace in place and in turn, lessen wasted energy and impact on your body.
• Jump rope, in your bare feet, down the street/sidewalk. This promotes good running form and helps you find your midfoot, along with promoting a softer landing.
• Do a barefoot squat. By this I mean squat all the way down so that your butt is almost hitting the ground and hold it there. Can’t do it? It’s not easy for some people. But work on it and you’ll get there. This helps with ankle flexibility, another link to improved running.

Incorporate these quick, easy drills into your routine a few times a week and you’ll become a stronger, healthier runner.

Do you incorporate running specific drills into your workout? What are they? Have you tried barefoot running/drills?

- Amanda

(Amanda Loudin is a runner, coach, and freelance writer with 15 years experience in endurance events. As a runner, she’s in perpetual training mode, usually with a slate of about eight races per year on her plate. As a coach, she has helped runners achieve their goals in every distance from 5k to the marathon. She shares her passion for the sport on her blog, MissZippy1, and daily on Twitter at @misszippy1.)

Sugar has been the center of a lot of negative press over the last decade, and for good reason. Diets high in added sugar are associated with increased risk of obesity, type 2 diabetes, and cardiovascular disease. Added sugar is also known to lead to a “sugar high,” followed by the crash, which is a result of a quick increase in blood sugar from the surge of glucose and then a drop an hour or two later (or sometimes even more quickly). Controversy over whether or not sugar should be regulated more closely by the government has heated up in the last two years, and some public health advocates and researchers believe it to be toxic and it should be treated like tobacco or alcohol.  Regardless of the politics of sugar, limiting added sugar in a diet is beneficial to overall health.

With that said, athletes may not need to worry as much about sugar as the general public, especially when it comes to the sugar high and crash. Endurance exercise leads to many positive physiological adaptations including the body’s response to glucose (the building block of sugar). During exercise, the body becomes more sensitive to insulin, the hormone responsible for bringing glucose into the cells, especially those in the muscle. Thus, the body needs less insulin to get glucose to the working muscles and can handle sugar better. Research has actually shown that exercise is one of the most effective ways to improve insulin sensitivity and reduce incidence of type 2 diabetes, absent of dietary changes. It’s even been shown to be more effective than pharmaceuticals.

Even better, research suggests that trained athletes are better able to use sugar in general, not just during exercise. Athletes’ response to a glucose tolerance test indicates a significantly better use of insulin and greater ability to handle glucose than their untrained counter parts. It’s also been shown that after 10 days of rest, athletes’ ability to handle glucose didn’t change; however, their bodies did produce more insulin after the 10 days of rest in order to metabolize the same amount of glucose. Exercise may also reduce the body’s natural deterioration of glucose tolerance that comes with aging.

What does this mean for runners?

            The important take away here is to understand that an athlete’s response to sugar is different than the average untrained individual. Therefore, a glass of orange juice in the morning (which also includes essential nutrients), the added sugar in a fruit filled yogurt, or an occasional cookie isn’t going to send your body into a huge sugar high and crash.

While it’s important to limit added sugars for overall health and weight management, especially if they are replacing foods with essential nutrients, as athletes you don’t need to be as worried about added sugar in your diet as the general public.  Also remember that added sugar is sometimes beneficial to your training. During long runs, you want carbohydrates that are quickly absorbed and sugar does the job.

How much sugar is OK to eat?

The World Health Organization (WHO) recommends that no more than 10% of your calories come from added sugar. So, if you are eating a 2,000 calorie diet – about 200 calories can come from added sugar per day. This doesn’t include sugars naturally found in food such as fruit or 100% juice. But, remember this does include things like gels and sports drinks. So if you consume 2 gels on a long run – that is 200 calories of added sugar.

Keep in mind that to maintain weight, calories are what matters most. Added sugar contributes to your calorie intake (4 calories per gram of sugar) and will not keep full for as long as other forms of carbohydrates that include fiber and are therefore digested more slowly.

Do you know how much added sugar you consume on a daily basis? Do you try to avoid all added sugar? What are your thoughts on the current sugar debate?

- Sarah

(Sarah holds an MS in Nutrition Communication from Tufts University Friedman School in Boston. She is working towards becoming a registered dietitian and will begin her dietetic internship at The Brigham and Women’s Hospital in Boston this fall. Sarah is a certified spin instructor and an avid runner and regularly participates in road races from 5k to a 1/2 marathons. Follow her on Twitter @SpinnerSarah and at her personal blog Food and Fitness Friend.)

Hope everyone had a great weekend, especially the mom’s out there.  You should have been spoiled rotten yesterday after all the BS you put up with- from your kids to your even bigger kid husband. Kudos to you for balancing life, work, kids and running- I am amazed by all mom’s who are currently raising a family and those that successfully have done it. High five!

My goal this past weekend wast to finish two solid runs.  I’ve been slacking, which seems to be my theme for 2012, and with a race looming on the calendar Memorial Day weekend I felt I needed to shake off the cobwebs and get after it.  I was in the burbs this weekend and took to a hilly 3 mile course that I ran once on Saturday as a tempo run and two laps on Sunday for a longer run.  Since my race at the end of the month will be hilly I decided to get in as many hills this weekend as possible;  I’ve been running Indian Rock Road which gives me a few sharp inclines as well as one big long hill.  It has really helped to challenge my fitness with the inclines, I find that hills more than speed get me back on track quicker when building fitness.

I mentioned that I did a tempo run on Saturday.  A decision I made recently was to remove the watch and “run naked”. I put in a strong effort and it felt like a tempo run; the goal here is to get back to basics again and not worry about pace, time and speed.  I am thinking that for the next month or maybe through the summer I will keep the watch off.  With so many distractions, excuses and other justifications surrounding my running lately, not having a watch will get me back to a comfort zone.

Having a bad day?  I don’t need my watch to tell me that, I can feel it.  Having a good fast day? Again, my legs and lungs will give me the kudos, not a pace per mile from my watch.  I’ll have to go back to mapping out distances prior to a run (why can’t my Garmin just track distance and not pace?), but that is okay as it is a small price to pay to have the naked running experience.

When all is said and done it is about putting the effort into your run.  I for one sometimes stress and obsess over pace, distance, speed.  Why should I be doing that to myself now?  I am not in my top shape.  I am not training for a major signature race. It will be a fun experiment if I can give up my watch for my Memorial Day race, I’d be interested to see if my pace is as consistent.  My inclination is that it will be.  By practicing without a watch I feel runners get a better sense of  how they are feeling and listening closer to what their body is telling them.

It all sounds great but I need to break some bad habits that recently have cropped up, like not stretching after a run. With the beautiful weather now here I am feeling motivated and will use the watchless naked runs as a way to further my fitness as the fall race season approaches.

How often do you leave the watch at home for a run? Have you ever run a race without a watch? What is your best trick to keeping motivated during a rough patch? What did you do for Mother’s Day?

- Scott

Written by Tanya, Nutrition Nerd: Is the temperature rising where you live? In Virginia it seems like we went straight from Fall to Summer, skipping over both Winter and Spring this year. Over the past month we have experienced multiple days of 80+°F and even some days in the 90s! As we all know, the rising temperatures can negatively influence our training. Running becomes more difficult as our body struggles to adapt to the changing environment. Pace slows, rate of perceived exertion (RPE) increases, the threat of heat stroke/heat illness becomes an issue, and the thought of hitchhiking a ride home from strangers while out on a long run tends to seem like a good idea. Well maybe that’s just me on the last one. I’m sure no one else has ever had that idea pop in to their minds before, right?? So as the summer weather starts to appear the next few weeks, what can we do from a nutrition standpoint to help keep the temperature from cutting our workouts short?

One way to help increase exercise time to exhaustion in the heat is known as “Pre-cooling”. Traditionally pre-cooling included full-body immersion in cold water or wearing “ice jackets” prior to running in hot/humid environments. The reason for this is because in hot and/or humid conditions the temperature and vapor gradients between the skin and air are not conducive to loss of heat. Thus, body temperature increases and becomes a performance limiting factor. Pre-cooling through these methods have been shown to reduce resting body temperature and therefore increase exercise time by delaying rise in core body temperature. However, submerging ourselves in a cold bath or using an ice jacket are not all that practical.

Newer research has examined if ingestion of an ice slurry (aka, crushed ice similar to a sno-cone or shaved ice in consistency) prior to running in hot/humid environments is an effective and more feasible method of pre-cooling. Compared to ingestion of cold water (39°F)  prior to exercise, intake of the same amount (7.5 g per kg body weight) of an ice slurry (30°F) resulted in longer running time (an average of 50.2 minutes vs. 40.7 min) in a hot environment (~94ºF). Heart rate and sweat rate were similar between conditions, but during the ice slurry condition core body temperature was lower prior to the start of exercise and higher at exhaustion. In addition, ratings of thermal sensation (aka – how much is the heat a factor right now) and perceived exertion were lower in the ice slurry condition. (abstract) This study has been repeated using flavored water and ice slurries with the same results (abstract).

So it has been shown that ice slurry consumption is a better pre-cooling strategy than consumption of cold water, but is it as good as whole body immersion in cold water? YUP! Seems to elicit similar effects. The research design essentially repeated the above study, but this time added in a cold water immersion trial and used warm water as the control. The results showed that running time was longer following cold water immersion and ice slurry ingestion compared with the control condition, but no statistically significant differences emerged between immersion and ice slurry conditions. This shows that intake of an ice slurry may be comparable to the previously studied pre-cooling strategy of cold water immersion for exercise in hot environments (abstract).

Try It At Home:

The protocol for each of these studies had subjects consume 7.5 grams per kilogram of body weight of an ice slurry 30 minutes prior to running. To determine how much this would be for you, divide you weight in pounds by 2.2 to obtain your weight in kilograms, and then multiply by 7.5 to obtain the number of grams of an ice slurry you should consume.

I recommend using the “crushed ice” button on your freezer’s ice dispenser if you have that option, adding a small amount of water, and mixing in some Gatorade or Crystal Light powder for some flavor. If you do not have crushed ice available, then possibly put ice and some Gatorade or a small amount of water in to your blender to help turn it in to more of an ice drink/food instead of straight ice cubes.

I have not come across studies looking at the effects of ice slurry consumption during exercise as opposed to cool or warm water, but any benefit it may have will probably be thwarted by practicality. I.e. – It’s going to melt if you take it along with you!

Heat Safety:

Consumption of an ice slurry is not a substitute for proper training, heat acclimatization or fluid intake for exercising during the summer months. Training in the heat results in acclimatization which lowers resting body temperature and provides cardiovascular adaptations that aid heat loss. Proper hydration via fluid intake can attenuate the loss of plasma volume that would otherwise reduce blood flow to the skin and thereby compromise dissipation of heat. It is also important to pay attention to physiological cues that would normally cause you to reduce exercise intensity and/or duration in the hot weather. Knowing that ice slurries have been shown to increase high-intensity exercise in the heat could result in a placebo-effect in which we keep working beyond our limits simply because we are expecting the nutrition intervention to work. In the heat, this can result in a dangerous situation if we do not listen to our bodies and stop exercising if needed. So be smart and stay safe!

Have you ever tried any of these pre-cooling methods? Which ones? What did you think? Would you be willing to try an ice slurry pre-cooling strategy? And most importantly – what is your favorite shaved ice flavor? There is one called “Tiger’s Blood” I once had and loved…but I have no clue what flavors went in to make it!

-Tanya

How would you like to receive freebies just by logging your running, biking, or swimming? As it turns out, there is a website for that! Since a few months ago I’ve been trying out a site called Earndit. This is where you can track activities or compete with others to redeem prizes – no strings attached.

To begin, there’s no need for you create an account for Earndit. All you do is log in with a supporting service of your choice (Garmin, RunKeeper, Nike+, Foursquare, etc.). Then you’ll land on the main tab, Dashboard, which displays your basic stats and info. There you will find your points, challenge invitation, featured rewards, people you’re following, and trophies from various achievements. The other 3 tabs are Rankings, Redeem, and Challenges – these pages are concise and self-explanatory.

The main page is easy to navigate

The layout of the website is easy to navigate because there aren’t many areas that require user input. The visual design is neat but a bit bland for my taste. But I see nothing wrong with the look and feel, for Earndit doesn’t seem to be a website on which you’ll spend lots of time interacting with people and sharing your workouts. It’s intended to be a platform for people to “earn” their rewards for putting in the time to stay active.

How do you earn these rewards? First you’ll have to have one of the syncing services (mentioned earlier) that are compatible with Earndit. With that properly set up, you log your activities (be it walking, running, swimming, working out in a gym) like you normally do. The next time you log in to Earndit, it will automatically allot you with points based on your activity type and amount. For example, you can get 10 points per mile by foot or 3 points per mile by bike – even checking in a gym on Foursquare gives you 15 points. These points are gained on a daily basis with a point cap; the limit of daily points is 60, regardless of how you combine activities to get them.

With enough points, you can redeem rewards such as products or gift cards from a variety of brands. In general these brands are related to fitness products, supplements, and apparel. The cost for redemption ranges from 30 points to 1000 points depending on the value of the reward.

The only prize I’ve redeemed so far was a $35 gift card for Blank Label - I used the gift card to buy a custom dress shirt. As a matter of fact, I’ve know about Blank Label long before I heard about Earndit; and I’ve always wanted to give it a try. Earndit’s gift card gave me a nice deal for the top-quality, tailor-made (kind of) dress shirt that fits me really well. I might end up getting more shirts from Blank Label in the future.

In addition to the rewards, there are also Challenges that will be available from time to time. Challenges are special events sponsored periodically by Earndit’s partners. Once accepted, a challenge will require participants to reach a point goal within a specific time frame. When that requirement is fulfilled, qualified participants are entered into a random drawing for prizes that do not require points for redemption. I was lucky enough to be the grand prize winner of the Peeled Snack Challenge in April 2012 with 360 points. For this event, I received a box of organic dried fruit from Peeled Snacks within one week of winning.

On the whole, Earndit is a legitimate platform that motivates (or incentivizes) those who wish to maintain a healthy and active lifestyle. It’s simple to use because you don’t need to manually upload or check it every day like another social site. The point limit is a practical way to ensure fairness and allow participants of all levels to stay motivated with an element of competition. The only shortcoming in Earndit’s current state is that its reward selection is slightly underwhelming. However I have no doubt the prizes will improve both in value and variety as the website grows.

Have you heard of fitness reward sites like Earndit? What kind of prizes would you be interested in from Earndit? What are some other websites that can help with keeping you motivated and accountable?

- Kevin

(Kevin Lu is an engineer, currently working in the field of orthopedic devices. He received his B.S. and M.S. in biomedical engineering from New Jersey Institute of Technology. Science, technology, and running are Kevin’s passions. In his spare time, Kevin trains for and participates in races of various distances. His recent personal records include 20:58/5K and 5:48:22/50K. Follow him on Twitter (@SweatEngine) and check out his blog Beyond Distance.)

Spring race season has flown by and I know many of you might be recovering from a race, or maybe you’re simply exhausted from seeing all the Boston and London marathon coverage. Whatever the case might be, it’s important to make sure you don’t lose your running mojo. I know many runners, myself included, can get into a bit of a funk where they lose their ambition and find that even a few miles feels daunting.

Here are a few quick tips on regaining your running motivation and focus:

- Pace yourself: I mean this emotionally. Training schedules and life get busy; it’s important to take a break and take a look at the bigger picture. Make sure you give yourself a nice pat on the back if you’ve completed a race, and even if you’ve been sticking to a regular routine. Before you start thinking about the next big thing, enjoy the moment.

- Make every mile count: Don’t feel like you have to run “just to run.” Workout smarter, not harder! Keeping this mentality will help you enjoy all of your runs and push yourself harder during your smaller distances.

- Change your scenery: Maybe a new running path is what you need to get into a better head space. You might be panicking about having to find a new route you can love as much as your current one, but a change will do you good. And try leaving your Garmin at home a few times a week.

- Take a break from the norm: Pounding pavement might be the only thing that truly brings you joy, but take some time to strengthen your body and mind in other ways such as swimming, yoga, hiking, etc. Your knees will thank you later.

“Run often and run long, but never outrun your joy of running.” – Julie Isphording

Keep these tips in mind and you’ll be back to your old running ninja self in no time.

How do you keep your running or workout routine fresh?

(Nichole’s motto is to take life, fitness and well-being in stride. Nichole is an overall sports enthusiast with a serious love for running, cycling, triathlons, hiking, skiing, and well, almost anything outdoors – she likes a good challenge and will try most anything. Nichole believes working out and staying fit should be a lifestyle and not “work.” You can check her out at LivefortheRun, a place where she can share the most interesting bits of news related to health and fitness, effective workouts, and even tasty recipes. Or follow along on Twitter @livefortherun.)

I obviously can’t stay away from Denver because we are going back this weekend for more fun in the Centennial State. It has become obvious to us that Denver equals fun and relaxing with a sick (positive) quality of life. I have plans this weekend to get a 10 miler done at altitude and start to work back into strong running shape.  This week I have been running hills like crazy and even managed to get a speed workout done, the goal was to prepare myself for the altitude as much as I could here at sea level.

Things have been very busy lately, not only with work but also with the many moving parts of my life.  I have had it good for 35 years with no real stress or drama or real adult responsibilities other than a job, bills and saving money.  Living in the bubble of New York City you are strangely cut off from what I would call the “real” adult world.  Here in NYC people get married later, have kids later and buy homes later but we also stay out later at night, work later, eat later and do a lot of other things later in life and the day. I’ve become accustomed to this bubble world and have recently started to realize after visiting Colorado that New York City has become my “weighted on-deck bat”.

For those of you who don’t understand I will try to explain.  In baseball the next hitter to come up is the “on-deck” batter.  He stands out of the dugout watching the pitcher and preparing for his turn to hit.  The on-deck batter stretches and swings a weighted which will give him the feeling of swinging a tooth pick. In this analogy the New York City “bubble” is the weighted bat and everywhere else is the tooth pick.

When I go to Colorado I feel lighter, quicker, happier and like an actual adult. New York City for all of its awesomeness weighs you down but it also gives you a false reality of the real world. I’ve had this conversation with friends who live here and those who have moved.  I also have a brother in New York City that is married with two kids- so I see it first hand.  I love New York City, but I also love what New York City does not have.

What New York City does not have I find in Colorado from lifestyle to running to quality of life and everything between.  Yes, I am going, going, back, back, to Denver, Denver.

Have you ever felt the urge to pick up and leave and relocate? What do you love/hate about where you live? Is there a place in the US that you visit and wish you lived?

Part of the complexity of the lower back exists because of its articulation with the pelvis and sacrum (the fused lower vertebrae).

The pelvis and sacrum have multiple large muscle groups originating from them and inserting into them, notably the hip flexors, hip rotators and hamstrings.

Thus, using these muscles will effect the position of the pelvis and, in turn, the lower back.

Its rare to meet someone with lower back issues, (even rarer to meet a runner with lower back issues) that does not have some appreciable degree of hip rotator tightness. Because of our lifestyle and choice of sport, it is difficult to keep the hips mobile. They are used to only swinging in one direction…forward.  When we sit, again, they are forward. So rule number one…stretch your hip rotators!

Of the other large muscles, the hip flexors and hamstrings are another secondary problem. The good news? 99 percent of the time it is one group or the other, not both.

To find out what group you are in, stand to the side of a mirror and look at the structure of your lower back. Is there a concavity there or is the back more flattened out?

A decent concave arch suggests your hip flexors are going to be the culprit.

A flatter back, or one that has lost most of its original curve, means the hamstrings are your main issue.

This means, just adding one stretch in addition to the hip rotator stretch will help further boost the mobility of your lower back. And as I always look at it, the less you can do, the better!

Do you have issues with your hips, back and hamstrings? Have you ever tried to identify the issue by looking at the structure of your lower back? What stretching do you do religiously?

- Marisa

(Marisa, a MS PT SCS ATC, is a member of  iRunnerBlog’s team and writes the Runner Therapy column, she is a physical therapist in private practice in midtown NYC called Dash Physical Therapy.  She one of only a dozen or so physical therapists  in the state of NY to be board certified in sports.)

I once had a client who loved to race. Half marathons, 10-milers, marathons, you name it. If it was within a 50-mile radius of her home, you can believe she was going to sign up. And who can blame her? We all love a good race—the camaraderie, the chance to test yourself, the after-race party atmosphere.

The only problem with this client’s “sign me up” attitude, however, was that she wanted to PR at every single race she did. And when you’re racing a couple of times per month, or even once a month, that’s just not possible. Racing is great and can even help you get faster, but you can’t expect to better your PRs every time you toe the line.

For one, you need solid training time. If you spend all your time tapering and recovering from races, you lose that opportunity. For two, your body just can’t peak all that often.

So what do I suggest? Spread things out a bit. If you really like racing, try to put at least six weeks in between most of your events. This gives you time to taper, time to recover, AND time to train.

Also, prioritize your races. Categorize them into A and B events. Keep in mind that you can probably only have two to three A level races each season. These are those races that mean the most to you, where you’ll really focus your training and take the time to taper.

For B events, consider “mini-tapers,” just a couple of days leading up to the event. Race hard, but go into the race with the understanding that this one probably won’t be a PR, but rather a chance to do a solid speed workout to use toward your upcoming A events.

Take this approach to your racing and you’ll get the results you want when it counts most.

How often do you race? When you race do you try to PR each time? Do you find a race is a disappointment if you do not PR?

- Amanda

(Amanda Loudin is a runner, coach, and freelance writer with 15 years experience in endurance events. As a runner, she’s in perpetual training mode, usually with a slate of about eight races per year on her plate. As a coach, she has helped runners achieve their goals in every distance from 5k to the marathon. She shares her passion for the sport on her blog, MissZippy1, and daily on Twitter at @misszippy1.)