As a runner, one of the hardest decisions you have to make is the one to hit the sidelines.

Sticking to self-enforced rest days can be hard enough. But staying off your feet for an extended period of time while recovering from an injury? It can be downright heartbreaking.

There are some circumstances when you absolutely should not run (stress fractures and torn tendons, for example). But in some cases, with specific adaptations, you can continue to run through a condition – including cancer.

Naturally, you’ll need to take some downtime after a cancer diagnosis. If you’re traveling for treatment, recovering from mesothelioma surgery or just feeling drained from the experience, it’s essential to rest. But once you feel your strength coming back, you can start re-training your body to run.

Accept – but don’t be bound by – your limitations

One of the great things about running is that it pushes you to do more than you ever thought you could do. But while that saying may once have applied to running 13.1 or 26.2 kilometers, right now it may just apply to a loop around the block.

A lot of things can change after a cancer diagnosis. It’s highly likely that you’ll notice wavering energy levels, a disappearing appetite, or increasing fatigue. This may mean that you need to abandon a strict running plan and exercise only when you feel up to it, or find alternative ways to fuel. But get creative! A physical therapist who has experience with oncology patients can get you on the right track.

If you’re fighting a cancer that affects your respiratory system – like lung cancer or mesothelioma – things can get tricky. Symptoms like shortness of breath and chest pain can make cardiovascular exercise a challenge. However, focusing on endurance, not speed, can help you get back on the pavement.

As with a running injury, demanding too much from your body too soon will do more harm than good.  

“Walking is an ideal low-intensity exercise to start with,” explains Colleen Doyle, director of nutrition and physical activity for the American Cancer Society. Set an initial walking goal (such as 15 minutes), and once you’ve reached it, start incorporating light jogging. Celebrate those small achievements – but don’t hesitate to scale back if your body needs a break!

Now more than ever, cross-training can play a role in your training as well.

You’re probably aware that yoga and strength training can improve your performance as a runner – but they can also improve your quality of life as a cancer patient! Gentle yoga is highly effective at controlling pain, anxiety, nausea and digestive issues, while strength training can help you avoid muscle decay. As strong as the urge to run can be, make an effort to incorporate other forms of light activity into your fitness routine!

As always, check with your oncologist before re-starting your training!

Author bio: Faith Franz has spent nearly two years researching and writing for The Mesothelioma Center. As an advocate for alternative medicine, she encourages patients to explore all of the treatment options that could potentially save their life.

• 2 workouts per week – One evening Mon-Thur; One weekend morning either Sat or Sun
• Talk about and wok on: speed, form, endurance, hills, pace, injury prevention, running goals, and much more.
• Total workout will be 45 to 75 minutes
• Beginners and advanced runners welcomed
• Run to your ability – don’t worry if you think you are “too slow” – we have a place for you here.

(Current course description below)

NEW! Learn to Run: 5K to Marathon

Warning: Group running can lead to firmer legs, flatter stomach, higher self-esteem, stronger heart, lifelong friends, deeper breaths and experiencing the “runner’s high”. This program is designed for beginners and experienced runners alike. David Allison, with 35 years of competitive running and coaching experience, and who has been quoted in Runner’s World Magazine, leads the group. Join us and run smarter, faster, and more efficient than you thought possible. Fee: $XX. 480-350-5200

The plan is to have the 8-week running classes continue on throughout the fall, winter, and spring. Keep your eyes open for these new running classses on the Tempe Recreation website (whose link is down at this moment), so call them to find out times and prices.

April is National Child Abuse Prevention Month and Childhelp Run the Course is a 5K/1m fun run/walk, presented by Leslie’s Pool Supplies, aimed at building awareness about the issues of child abuse and neglect, while raising critical funds to support the lifesaving services of Childhelp, headquartered in Scottsdale. There were 3.3 million estimated child abuse reports made in 2010, or one every 10 seconds.
Participants have the opportunity to raise money via their personalized online fundraising page prior to the event, and are given a bracelet representing an actual Childhelp child at the course. Although they may never meet that child, they know that their participation supports the healing services that child is receiving.
The run/walk takes place on the cart path of McCormick Ranch Golf Club and ends with a fun and safety festival to celebrate and educate. Activities will include family-oriented fun like face-painting, live music, cotton candy and more!
 
WHEN:

Sunday, April 29th 2012

• 7:00am Registration/Check-In
• 8:15am Start time for 5K
• 8:30am Start time for 1 mile
• 9:00am Fun & Safety Festival begins

 
WHERE:

McCormick Ranch Golf Club 7505 E. McCormick Parkway, Scottsdale, AZ 85258
 
TICKETS:

$20 Registration fee per entrant, which includes t-shirt and fun festival. Pickup a brochure at any Leslie’s Pool Supplies store or register online. Please contact Lisa Evans at Childhelp for more information, 480-922-8212. Fun Festival tickets are $10.
 
AZ STATS:

Arizona had 70 child fatalities in 2010 from abuse, a 10% increase over 2009 (64 deaths). The Childhelp National Child Abuse Hotline received 4,542 calls from Arizona and the Childhelp programs of Arizona served 1,907 children. ** 70 pairs of children’s shoes will be displayed at the event to put into perspective the epidemic of child abuse in Arizona** These statistics need to run their course and with everyone’s help, child abuse can be eradicated.
Run the Course pays honor to the children in Arizona, like Ame Deal and Jahessye Shockley, who lost their lives from abuse or neglect.
 
WHO:

For 53 years, Childhelp has brought the light of hope and healing into the lives of countless children. CEO and Co-Founder Sara O’Meara and President and Co-Founder Yvonne Fedderson started Childhelp in 1959, establishing it as a leading national non-profit organization dedicated to helping victims of child abuse and neglect and at-risk children. Childhelp’s approach focuses on advocacy, prevention, treatment and community outreach.
The Childhelp National Child Abuse Hotline, 1-800-4-A-CHILD®, operates 24 hours a day, seven days a week, and receives calls from throughout the United States, Canada, the U.S. Virgin Islands, Puerto Rico and Guam. Childhelp’s programs and services also include residential treatment services; children’s advocacy centers; therapeutic foster care; group homes and child abuse prevention, education and training. Childhelp also created the Childhelp National Day of Hope®, held each April during National Child Abuse Prevention Month that mobilizes people across America to join the fight against child abuse.
For more information about Childhelp, please call 480-922-8212 or visit www.childhelp.org.

Leslie’s Swimming Pool Supplies
 
Since 1963, pool owners have trusted the experts at Leslie’s Swimming Pool Supplies for the solutions they need to keep their pool and spa clean, safe and ready to enjoy. Leslie’s is the world’s largest retailer of pool and spa supplies and operates over 700 retail stores and commercial service centers nationwide, as well as catalog (800-LESLIES) and internet (www.lesliespool.com) sales.
Leslie’s Pools is a dedicated community partner to Childhelp, helping to promote safety and education to all families in Arizona.

Leslie’s Contact: Steve Ortega, Executive Vice President, CFO – 602.366.3812 or visit www.lesliespool.com

…people who kept their resolutions tended to have broken their goal into smaller steps and rewarded themselves when they achieved one of these. They also told their friends about their goals, focused on the benefits of success and kept a diary of their progress.

So for this to make sense on running resolution, here are some quick tips to continue having success with your running resolution:

1. Make a manageable running goal – if you said you were going to run everyday when you were previously not running at all, then you are setting yourself up for failure. Tell yourself this week I’m going to run/walk at least 1 to 2 times, next week 2 times, the following week 2 to 3 times and so forth. This makes it more reasonable. If you’re just starting out on the running front then you need to ease into it – this is good emotionally and to eliminate the likelihood of injury.
2. Keep a running log. This is an excellent way to keeping your running goals at the forefront of your mind. You are more likely not to miss a run or talk yourself out of running if you are keeping some sort of running journal.
3. Choose a race and sign up. Pick a local 5k if your a runner-newbie and run/walk it. Give yourself at least 6-weeks of training of running minimally three times a week and you’ll be fine. Races give you a goal, even if the goal is just to participate. Once you complete your first 5k you’ll want to do another – promise.
4. Give yourself credit when you go on a run. Don’t beat yourself up for the runs you’ve missed or couldn’t do. Make yourself a deal like if I run 3x this week I will get myself a new pair of running shoes or running outfit.
5. Get friends/family to run with you. Even if they will only do a lap with you on the track or run a block or two with you, it will be good for your psyche and theirs as well. You may become someone’s motivation to get in shape and that will breed confidence in you.

Keep up the good work and focus with your running – you’ll see in no time how far and fast you can go if you stay consistent. Enjoy the journey…

Half Marathon Finishers – 2012 P.F. Chang’s Rock ‘n’ Roll Marathon

DO:

• Know the parking, road closures and transportation information for race day – nothing is more stressful than not being able to get to the starting line on a race you’ve trained months for.
• Make sure you have your race number and tracking device on the shirt and shoes you will be wearing the NIGHT BEFORE race day.
• Still run this week. Your mileage should be about 30% of your max mileage this week (So if your highest mileage during your training cycle was a 50-mile week, this week’s mileage should be about 15 miles (not counting your race mileage)).
• Still run uptempo and interval workouts this week – you don’t only want to run slow and easy all week, unless you’re nursing some sort of injury.
• Take extra rest if you are slightly injured. Running on a sore knee or tight IT-band will not help you on race day. Consult your doctor if you should race a marathon/half marathon if you are experiencing physical discomfort.
• Get your rest in regards to sleep. With all this extra energy you’re feeling this week you may want to stay up and watch some movies, go out with friends late to a club/bar, etc. It’s best if you lay low all week and try to get your Zs.
• Eat well. Remind yourself that the race isn’t until this weekend and continuing good eating habits will benefit you on race day.
• Make a plan with friends/family where you will meet them after you finish – so easy to forget this part and with all the people at the finish line it’s sometimes hard to find your loved ones.
• Pack your race bag the NIGHT BEFORE the race.
• Eat the morning of race day. Foods like bagel and peanut butter, oatmeal, orange juice, and banana are good examples of what you could eat the morning of the race. A balance of protein and carbohydrates is what you’re looking to have before you toe the starting line.
• Know the marathon pace you are going to run. Print out one of those wristbands with all your splits at the expo or simply write the splits on your arm. The point is you should have a plan on what pace you should be running, so you don’t go out too fast in the beginning of the race.
• Know the course – at least via map. You may have flown into town the night before the race and can’t go over the course in a car, but try to find out if there are any areas on the course you should be aware of. Do you know miles have the water/sport drinks stations? Do you know what miles have a first aid tent? Are there any hills you need to be aware of?

DON’Ts:

• Buy new shoes, new outfit, new top etc. the day before the race. You want to break in new clothing and shoe items more than a couple of days before race day.
• Start a new diet. Whatever you’ve been doing the past 3-5 months in regards to food keep doing this week. No need to upset your stomach on race day.
• Run more miles than usual. It’s too late to get in the miles you missed over the last couple of weeks/months. If you are uncertain about being ready for the marathon because of lack of training, see if you can drop down to a half-marathon distance (if the race has one as well) on race day.
• Start a new workout routine. If you’ve heard/read great things about yoga, Pilates, core training, etc. that’s wonderful, but this is not the week to try out a new regimen. You don’t need to tweak or stress your body the week of your big race.

You are ready, don’t worry. If you’ve put in the months of training for your marathon then you will cross the finish line. This week is not so much about running but game planning and letting your body get the rest and nourishment it needs for your weekend event.

Good luck this weekend.

And when your training schedule says to put in a 15 to 20 mile run to get ready for your next marathon, tri or other endurance event, sometimes you get stressed out. Not because you can’t run that far, but because there are only so many hours in the day (Yes, Ms. Keller I understand you were deaf and blind and had a total of 12 books published – kudos to you!), if you want to remain married, keep your job, have your kids recognize you when you pick them up from school and not have your entire house fall apart, then there are going to be days and times where a 1-hour run, never mind a 3-hour run, is not going to happen – period. But instead of throwing up your hands in sheer frustration, I’m going to share with you a way to get a great quality workout if you only have a quarter or half the time to workout as you wanted.

While the long run is a critical part of your training for race distances of 10 miles or more, I would argue that the long easy run is something that some of us overuse in our training cycle. Don’t misunderstand me, if you are running 5-7 times per week, then you definitely need to incorporate some recovery workouts. But if you are running every other day, you may want to ratchet up the intensity in the majority of your workouts. When do you recover then? You recover on the days in between your runs. It’s also alright to take an entire day off from any activity from time-to-time as well.

So here is a list of some of the ways you can get in a quality workout in 30-60 minutes if you can’t get in your long run (1:30 to 3 hour run):

1. Warm up for 5-10 minutes and then run 20-45 minutes at half marathon pace, then cool down for 5 minutes
2. Warm up for 5-10 minutes then drop your pace every 5 minutes by 5 seconds, last 5 min cool down
3. Warm up for 5-10 minutes then run 2 min hard (85-90% effort), 1 min easy (continue this for the duration of your run)
4. Warm up for 5-10 minutes then run 5 min @ 5K pace, 10 min @ 10k pace, 20 min @ half marathon pace, 10 min cool down
5. Warm up for 5-10 minutes then run 30 sec @ 90%, 30 sec @ 30% effort for 20-24 minutes, 5-10 min cool down

 
The idea here is to obviously keep the intensity up. What this will do is have you tired in a shorter amount of time and provide you a  higher quality workout. Better to run 30 minutes with intensity in lieu of a long run, than a 30 min easy run where you barely break a sweat.

You will see great improvement with your speed if you do this on a regular basis. Speed is the key – in my opinion – whether you’re running a 100-meter dash or a 100-mile ultra.

Good luck.

My answer has always been a resounding no. I have written a previous blog on this topic of kids and sports specialization, and you can find out more about my opinion on this heated topic.

What I find from many parents I come across is that they believe you have to pick a sport for your child by 9 or 10 years old if you want them to get a chance to play in high school. Here’s my problem with this logic. If my son/daughter (who are 7 and 2, respectively) need to play one sport from 10 years old, 9 to 10 months a year, a number of things I can almost be certain of will occur:

1. Overuse injuries
2. The sport won’t be fun anymore.
3. They will get stressed, burnt out, or both when playing this chosen sport year-in-year-out.
4. Will not reach his/her full potential in this sport
5. Will miss out on other sports and activities

Moreover, nothing has shown me that having your child specialize in a sport makes him/her a better runner, baseball player, swimmer, etc. What people seem to always miss in this equation is that your son/daughter have to be talented in his/her chosen sport in order to make it to the varsity squad in high school, and highly motivated and gifted for him/her to play in college and beyond.

What I want to simply show in this unscientific, but I think effective chart below, is how playing multiple sports, if anything, enhances one’s athletic ability – not hold it back. All I did below was did a quick query on the past Heisman Trophy winners since 1985 and found out what sports, if any, they also participated while in high school through their senior year. Although there are years where I could not find out if the Heisman winner had also played a variety of sports in high school, other than football, I still think the chart is compelling in regards to upholding the belief that multiple sport participation throughout high school is beneficial on many fronts.

 
Some of these Heisman winners were talented enough to play professionally or on the collegiate-level in all or some of the sports they played in during high school. Other than Bo Jackson on this list, no other Heisman winner played two sports professionally; but Charlie Ward ended up playing pro basketball rather than continue his career as a football player. Again, would any of these guys have been better football players if they only played football? In the end, hard work, a balance approach to life, and a love for the game will get you far. But without at least some amount of athletic talent, the chances that our little ones will become the next Tiger, Michael, or Brady are not in the cards. That’s not a bad thing, because most of our kids won’t grow up to be Einsteins, Steve Jobs or Mark Zuckerbergs either – and I don’t see us as a society pushing our kids to develop scientific theories, inspirational life changing electronic gadgets or sophisticated computer code at the age of 8.

Let’s all take a collective big breath and allow our children to have fun in sports, music, school, art, and various other disciplines they may or may not thrive in as they get older. Childhood is the time to explore the world and not be pigeon-holed into one specific activity. Children are sponges, so let’s allow them to absorb. If you find that they have a proclivity to a certain sport that is wonderful. You may even want to challenge them at times, but always make it fun. Because really, sports are supposed to be fun – aren’t they?