Getting primal up on this bitch, er, beach.

Running barefoot on the beach, hiking through trails and climbing trees have been just a few of the activities I’ve explored during my time south of the border.

Since I began running, I have been a proponent of wearing high-tech footwear, but since reading Born to Run, I’ve been rethinking my stance on the importance of running sneakers.

It seemed fitting to experiment with barefoot running in the beaches and backwoods of Mexico–near the home of the legendary Tarahumara Indians, who are famous for their ultra-distance runs in minimal footwear.

Watch me play Tarzan in the video below:

Editors Note: This is a guest post by Amy Shigo. After seeing my recent blog entry on gym etiquette, Amy thought a post on race etiquette would be a great way to kick off the 2010 racing season.

The popularity of triathlons and road races has exploded in the last decade (Ironman and marathon distances especially) and the chance of encountering “newbies” or unschooled, yet accomplished renegades increases every day, every race. Being a good sport and knowing a few simple rules makes the race better for everyone.

As an Ironman triathlete, as well as a member of one of the most prestigious triathlon teams in the country, Team Psycho, I have learned from the best. Race rules exist for many reasons, such as safety, fairness and liability; race etiquette is more about common courtesy.

My pet peeve is the use of iPods. We all know music can motivate us to run faster, but in terms of etiquette, it takes you out of the race by preventing you from hearing what is going on around you. If you are in your “zone,” accompanied by AC/DC, you can’t hear someone running at a faster pace, nipping at your heels and trying to pass. On a personal note, I think you miss out on the atmosphere and sounds of the race. (If you must use music on race day, make sure to keep the volume low enough to stay aware of your surroundings.)

I asked a few of my Psycho teammates to list some of their race do’s and don’ts and here’s what they had to say:

Spence Cocanour (age group 35-39, Team Captain, Armed Forces Triathlon Championships 2008, Ironman Florida 2007 – 9:59):

“Know your place and pace when you line up for the start line. Seed yourself properly. I don’t have a problem running around someone who is slower, but when there are five people abreast walking/running, it becomes an obstacle course.”

Karen Smyers (professional triathlete – 3-time World Champion, 7-time National Champion, Hawaii Ironman World Champion, USA Triathlon Hall of Fame Inductee):

“No cutting the porta potty line. On a similar note, do not pee on people’s lawns. It just takes one person to ruin it for everyone.”

Roger Little (age group 70-79, All American 1996-2009, Worlds (Long Distance) Australia 2009 – 2nd, Ironman Hawaii 2001 – 12:10):

“Pass on the left and spit on the right.”

Alicia Kaye (Professional triathlete, Lima Continental Cup 2010 – 1st, currently ranked 76th in the world):

“If you are not going to get water, stay away from the water station to make room for those who do want a drink.”

Sportsmanship might not be on a race application, but it is an important aspect of competition and life in general. Every race has rules; read them ahead of time and don’t be afraid to ask questions. Have a great 2010 racing season and train hard!

Amy Shigo is a four-time Ironman finisher, three-time marathon finisher and in 2008, she successfully summited Mt. Kilimanjaro. Amy is also a regular contributor to SaavyAuntie.com.

I’m sometimes surprised by how often my clients tell me they can’t find anywhere to run in the city. I tell them, “If there is ground ahead of you and you can put one foot in front of the other, you can run.”

Having said that, there are some spots that are more conducive to running for fitness than others. Three of my favorite places to run in NYC are the West Side highway, the East River path and, of course, New York City’s famous Central Park.

The path on the West Side Highway was built fairly recently and runs along several miles of the city, from lower Manhattan up past midtown. If you head south, the path leads into Battery Park City, one of NYC’s hidden gems for runners. If you’re going in the other direction, you’ll pass Chelsea Piers and you can follow the path north for another few miles before turning back.

For those of you closer to the Lower East Side or East Village, you may prefer to run along the East River. You’ll need to cross an overpass to get on the other side of the FDR expressway, but there are several entrances. Once on the other side, you have a few options. You can run on the path adjacent to the highway, you can run along the esplanade (which is still under construction) or you can check out the running track near the East 6th street overpass.

If you’re running south, you will eventually cross through the South Street Seaport and you can wrap around and come up the West Side. If you’re heading north, however, watch out! The path thins out around midtown and you could find yourself running on the highway if you’re not careful!

Of course, there’s Central Park–the granddaddy of them all. With its famous reservoir, over 6 miles of rolling hills and several trails off the beaten path, Central Park offers something for everyone. Whether you’re a resident of New York City or just visiting, make sure to take advantage of the city’s nicest natural resource.

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Forefoot Running
Threshold Running

When I tell people that I love distance running, I often get reprimanded. “You’re going to blow out your knees,” people warn me.

I don’t know if they genuinely think they are going to save me from the perils of ACL surgery or if people just like to get on a soapbox, but it’s getting old.

Distance running is not inherently bad. When running injuries occur, it is often due to improper training and/or running with bad form.

I might get in trouble for saying this, but we are each responsible for our own fate. If you take good care of your body and you know how to safely progress, there shouldn’t be an issue. Too many people get it in their head that they want to run a marathon, but they can barely even run a mile! If you don’t build up to longer distances gradually (the general rule is to increase your total mileage by no more than ten percent each week), you are setting yourself up for overuse injuries.

That, and for crying out loud, stop landing on your damn heels!

In the book Born to Run, Christopher McDougal suggests that modern running sneakers (Nikes in particular) are to blame for Americans’ poor running technique. He points out that the over-cushioning prevents people from realizing that their form is detrimental to their joints. Ironically, the very footwear that was designed to prevent these injuries is often the culprit behind them.

If you try running barefoot, you’ll quickly see for yourself how unpleasant it can be to land on your heels!

While I do in fact like to run in sneakers (I don’t think barefoot running is ideal in urban areas), I agree that Nike is not the way to go (Nike is the devil!). However, just because you are wearing sneakers, doesn’t mean you shouldn’t be mindful of proper form.

Running on your heels isn’t only risky for your joints, it’s also not a very efficient way to get the most out of each stride. By leaning forward and landing on your mid-foot and toes, you keep your momentum and allow gravity to do some of the work for you. Whether you are a recreational jogger, or a triathlon competitor, proper running technique is key.

Several different names for the technique of leaning forward and landing on the forefoot have been used. A Russian doctor named Nicolas Romanov coined the term “pose running” in the late seventies and has written a great deal about it.

Many other books have addressed the problems with landing on your heels, such as Chi Running by Danny Dreyer.

Before you decide that “running isn’t for you,” make sure you fully explore all the evidence. Don’t be in a rush to get to the finish line, instead try to simply enjoy each step along the way.

Threshold training is one of the best ways to improve performance in middle distance running. Sometimes called tempo running, threshold training involves trying to take your body right to the edge, without falling off the cliff.

If you were to rate your intensity on a scale of 1-10 during a run, a comfortable jog might rank as a 6, with an all out sprint being a 10. While interval running has you alternate between those two extremes, the goal of threshold training is to stay at an 8 or 9 for as long as possible, remaining on the brink of exhaustion without crossing over the line.

Some people like to use heart rate monitors during threshold training to monitor their intensity. You can also use a stop watch, or simply use the honor system and go by your perceived level of effort based on the 1-10 scale.

After a 5-10 minute warm-up, your threshold run should last between 20-45 minutes. Most people cannot maintain a high level of intensity for much longer than that, though really fit people might be able to push it to an hour.

Threshold training is a great way to increase your lactic acid threshold, which in turn will increase your speed. Lactic acid builds up as a by-product of muscle contraction during exercise. A person whose body has been conditioned to intense training runs is better able to handle the build up of lactic acid and therefore doesn’t experience the nausea that can be associated with it.

Over time, speeds that used to seem fast can start to feel comfortable. When used once or twice a week in a program that also includes high intensity interval training and active recovery workouts, threshold training can be a great tool to increase both your speed and your mental toughness.