As a kid, I got into working out because I wanted to put on muscle. Running had absolutely no appeal to me; runners were skinny guys and I wanted to get diesel. And besides, running sucks! Who the hell would just want to run around for hours for no reason? I was going to lift weights, do pull-ups and get jacked.

Ironically, most people who begin running are drawn to it for the exact reason that I was turned off – they want to be skinny!

Turns out we’re both wrong.

In the Running
Running has seen a boom in recent years, but along with that explosion there has also been a backlash. Distance running has been called “chronic cardio” by members of the primal community and has been blamed for countless ailments and injuries. A lot of the backlash against running is aimed at those who are motivated primarily by a desire to lose weight (and those in the industry who pander to them). Truth is, while running can burn lots of calories, unless you change your eating habits, you’re unlikely to see any significant weight loss from beginning a running program. In spite of this, I believe that everyone should give running a shot as part of their fitness program. Especially those of you who hate it.

For the Love of Running
When most people (even fit people) begin running, there is an adaptation period that can be unpleasant and frustrating. Once you cross that threshold, however, the improvement that you will feel in your day to day life is significant. The increased aerobic capacity and cardiovascular function is just the beginning. You’ll also develop leg endurance that can carry over into walking, stair climbing and other everyday activities.

Of course, the best motivation to run is simply that it feels great (once you get accustomed to it). Simple pleasures make life worth living and few things rank higher on my list than a good run. Running can be an acquired taste, but just like riding a bike, once you get the mechanics down and start to build some endurance, it becomes a whole different experience.

Designing a Running Program
In the beginning, start out with run/walk intervals. You don’t need to follow a strict protocol, just run at a steady pace for as long as you can (which might be anywhere from 30 seconds to several minutes). When you need to, take a break and walk until you catch your breath. Repeat this process for 20 or 30 minutes, then stretch out and call it a day. In time, your walk breaks will get shorter and shorter until you can eventually go for 30 minutes without a break. Once you can do that, you can try alternating between jogging and sprinting for your interval training.

LSD Running
Anyone who’d want to run a Marathon must be tripping, right?

Seriously though, if you’re crazy enough to want to do a Marathon or Half-Marathon, be smart about it – you’re going to need to run at a substantially slower pace and gradually build up your mileage. This type of running is usually referred to as long slow distance or “LSD” running.

LSD running is slow enough that you can maintain a conversation while running, so feel free to invite a workout partner. Take your time on LSD runs, it should feel almost like how walking feels to a non-runner.

Running is Fun-ctional
For those of you who still think strength training is all you need, keep in mind that in the wild, you’re either quick or you’re dead. For that reason, running is the most functional bodyweight exercise out there. I don’t care how strong you are, if you can’t run, you’re not fit. But perhaps more importantly, you’re missing out on a lot of fun!

Related Articles:
Forefoot Running
Exercise vs. Skill
Barefoot Running

By now, most people have heard of the barefoot running movement. You probably even know some wacko at your office whose got a pair of “the feet gloves” or better yet, those Born to Run style huaraches. Maybe you’re even thinking of trying it for yourself. Here are some things to consider before you jump on the barefoot bandwagon.

To Shoe or Not to Shoe
Barefoot running is appealing not only because it taps into our primal caveman instincts, but more importantly, because it encourages forefoot running, which is generally considered the safest, most efficient running technique. Forefoot running lessens joint impact and facilitates a higher stride frequency, which is often correlated with faster race times.

Will Barefoot Running Make You Faster?
Maybe, but probably not. However, barefoot running will help you learn how to run with less impact, which will reduce the likelihood of pain and injuries – at least in the long run (pun intended).

Transitioning to Forefoot Running
While running barefoot or with minimal footwear is a great way to learn the forefoot technique, it isn’t absolutely necessary. Even though I like to run in my Invisible Shoes, I haven’t thrown out all the New Balance and Asics sneakers that I bought during my first few years of running. You can learn to run on your forefoot in any comfortable sneaker (I still like to run in Vans, too).

When making the transition to forefoot running, it is common to experience severe soreness in your calves. This doesn’t mean that you’re doing anything wrong. It just means you’re using muscles that you aren’t used to using. In time, those muscles will become stronger and the soreness following a run will subside.

The Technique
Other than the obvious, there are a few key differences between the forefoot running technique and the heel-to-toe technique.

First, in forefoot running, your foot lands right under your hips instead of in front of your center of gravity. This does not mean that you’re up on the tips of your toes the whole time, but rather that your foot will land almost totally flat, with the heel just barely making contact with the ground. Maintaining good posture while bending your knees and leaning forward from your ankles will help facilitate this.

Forefoot running technique is more about using your hamstrings and glutes to kick out behind you, as opposed to using your quads to reach out in front. Don’t think about lifting your knees, instead just think about picking your foot up off the ground. The rest should take care of itself.

Another difference with barefoot running technique is that you aim to keep your foot in contact with the ground as briefly as possible. Rather than leaving your foot down there while you roll from heel to toe, in forefoot running, you strike down quickly and move into the next stride immediately.

Whether you choose to wear shoes or not, relax, focus on proper posture and listen to your body to avoid pain. Ease in slowly and gradually, allowing yourself time to adapt.

The NYC marathon always attracts a crowd and this year was no different. In addition to the 37,000 entrants, there were millions of friends, family and fans lined up to cheer on the racers, giving the entire city Marathon fever!

It’s hard to believe that it’s been a whole year since I ran the NYC marathon, but time flies when you’re having fun. And hey – it’s been a good year!

This time around, I was excited to be a spectator. Being part of the crowd is almost as much fun as being in the race itself! It was a beautiful day and the positive energy was overwhelming.

The popularity of distance running is undeniable and everyone is welcome to participate. With entrants from all ages, nationalities and body types represented, it proved to me that anyone who sets their mind to it can run a Marathon.

Check out the photos below for more:

Photos by Colleen Leung

For the third year in a row, the NYC Dept. of Transit will be presenting the Summer Streets program this month, shutting down automobile traffic on Park Ave. from the Brooklyn Bridge to Central Park in order to let people walk, run and ride their bikes.

Summer Streets will take place on three consecutive Saturdays this month (August 7th, 14th, and 21st) from 7am to 1pm. Millions of people will participate – don’t miss out on the fun!

I was grateful for summer streets last year while I was training for the NYC Marathon. Running those distances was so much more fun without having to inhale car emissions, plus the energy of my fellow New Yorkers running and riding along side made those 18 and 20 mile training runs go (relatively) quickly.

If you’re looking to do a long bike ride or run, take advantage of Central Park; where the Summer Streets path ends, you can still do several additional miles in the park (which you can do anytime of year!). At the other end of Summer Streets is the Brooklyn Bridge, which will also give you a few extra miles to run or bike.

Whether you live in the city or are just visiting NYC, it’s a rare treat to get to run in the streets without any cars! Summer Streets is a wonderful, free activity that can be enjoyed with friends and family or in solitude. I’m hoping to participate more than once this summer – maybe I’ll see you there!

Check out the official Summer Streets website for more info.

I got an email recently from a runner (let’s call him Jim) who had just started wearing a heart rate monitor during his training. Jim was concerned because at 56 years of age, his maximal heart rate was “supposed to be” 164 beats per minute (bpm), yet during his threshold run he managed to get his heart rate all the way up to 172 bpm.

Was Jim putting himself in danger by exerting himself too hard?

Of course not! Theory is for science; practice is for living.

What do I mean by that? Simple, Jim’s theoretical maximum heart rate is 164, but in reality he got all the way up to 172 (which for the record is definitely not the fastest his heart could beat.) Instead of assuming that something is wrong with Jim, maybe something is wrong with the chart that told him he couldn’t get beyond 164. Don’t be afraid to question things, people!

Don’t Trust the Chart

The heart rate charts that appear in many fitness books and manuals that come with heart rate monitors are antiquated and based upon the fallacy that as you get older, your heart gets weaker. This might be true if you spend your entire life sitting at a desk, but if you are an active person, there is no reason why your heart can’t be just as strong at 56 as it was at 26. The other major problem with the chart (and with all charts of its nature) is that it assumes all people are identical! There is no one thing that is best for everybody and heart rate ranges are no exception.

Finding Your True Max Heart Rate
So how do you find your target heart rate? I have a very simple test. If you have a heart rate monitor it will help, but you can do this test as long as you have two fingers and a pulse.

First, warm up with one or two miles of easy running, then step up your pace a little bit for another mile. Once you have a good sweat going and your heart is pumping, sprint as hard as you can for as long as you can! Then check your heart rate. Add 5 to that number, and that’s your max heart rate.

Oh and don’t be foolish. If you have a heart condition or if you’ve never run more than a mile, don’t try this test just yet.