On Running While Holding your Phone

On Running While Holding your Phone

by | Mar 22, 2022 | Article, Reflection, Science

By Coach Adolfo Salgueiro

I live in South Florida, not too far from the beach. One of the projects I am currently working on has me driving through Ft. Lauderdale Beach on a regular basis at various times of the day.

One of the favorite pastimes during my commute, has become checking of the form of the many runners I see along the beachside. It started as something fun to do and now it has turned into an exercise to become more proficient at analyzing running form issues. Yes, I do understand there is no one-size-fits-all running form, but there are blunders that are blatantly wrong and if not corrected, they’ll lead to injury.

Running While Holding Your Phone

Holding the phone in your hand while you run, could lead to injury.

I’ve noticed that at least 75% of runners with bad arm mechanics are holding their cellphones in one of their hands. By now, when I spot form flaws from afar, I can bet who is holding a phone, and I rarely miss.

Phones have many advantages and functions and they’ve become ubiquitous. They provide music, tracking, feedback, safety and security, among many others. Yes, it is important to carry it while you run, but that doesn’t mean you must carry it in your hand. With so many options in the market, there are plenty of alternatives to clenching to it. And this is why:

In his book “Running to the Top”, legendary coach Arthur Lydiard states that “If we clench our fists – and I often see people running with weights clenched in the hand – we tighten the upper shoulder muscles and, consequently, start to get a shoulder roll. Something has to go back when you\’re running; it should be your hand, but put tension on those arms and the shoulder will begin to roll, and that\’s undesirable.”

Of course your phone is not as heavy as the lightest of weights, but it is a precious object, both in monetary and emotional value. So, regardless of how light your phone may be, you are holding in tightly. You don’t want to drop it. This means you are contracting the muscles in your hands, and thus, arms, shoulders and even chest, screwing with the counterbalancing your gait needs by compromising the flow of your kinetic chain. While this happens, your other arm is doing its own thing. A recipe for unbalances in your leg, hip and shoulder, and thus, injury.

This is not a new phenomenon. It has been touched upon in many magazines and websites for several year, now.

In a 2019 article from Cosmopolitan UK, by Caitriona Harvey-Jenner, professional running coach Alexa Duckworth-Briggs, urges runners to carry phones in a waist belt. \”When you hold something in our hands, there are subtle knock-on effects to your gait. It creates muscular imbalances, affects the distribution of weight across your body, and makes you a less efficient runner in general. By making one arm heavier, you’re altering the momentum of your limbs. And your body will attempt to compensate for the imbalance by working certain muscles harder than others. That’s where repetitive strain injuries will come into play.\”

Running While Holding Your Phone

Arm bands are a little bit better, since you don’t contract your muscles, but they are not the solution, either.

In another article, this one in Active.com, author Hunter Hewitt explains how “running with something in your hand causes you to use body parts differently than you normally would. Proper running form starts with muscle equilibrium and even distribution of weight across your body. Holding something creates asymmetry, as you use your hand and arm differently compared to when you\’re running hands-free. These asymmetrical effects lead to poor form and muscular imbalance, which make you a less efficient runner.”

Since we are touching on the subject, the same principles apply to water bottles, towels and any other artifacts you may want to bring with you while running. Carry them on you, sure, but don’t hold to them.

Although an arm phone carrier is better than holding it in your hand, it is not the solution, as it adds weight to one of your sides. And even though you may think it is negligible, and for one day or two it may be, running mile after mile, week over week, month over month, at the rate of about 1500-1700 steps per mile, the cumulative effect will eventually get to you.

Let’s get this bad habit fixed before we end up holding those phones to take pictures from the sidelines while our friends, those who carry them in their belts, finish their races.

 
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Running Horror Stories – Part 1

Running Horror Stories – Part 1

by | Mar 8, 2022 | Article, Personal

Edited by Coach Adolfo Salgueiro

 As runners we have all experienced the ecstasy of triumph and the agony of defeat. It could be the thrill of a PR, a surprising podium, the misery of bonking when you started too fast or just hitting the wall. Maybe the unexpected happened and we had to resort to creative, unorthodox measures that in retrospective we are not proud of, but at the time seemed perfectly valid.

Here are some of those stories. Somehow, I believe there will be more than one of these posts, so I added the “Part 1” to the title. 

Sue Behrens
A1A Half Marathon 2022

Ft Lauderdale A1A Starting Line 5am.

Horror stories

With a medal but without a key fob

I like to run in a Lululemon skort which is a skirt with shorts. The Lulu skort is well designed with a pocket on each leg and that’s where I stash my phone. There is also a smaller zipped pocket at the center back of the waist perfect for keys and gels. Pre-race, like about everyone else, I get in line at the porta-pottys and that’s where things took a dive. Each line was at least 5 deep and once it was my turn, there was complete darkness inside.

As I pulled my skirt down, I found my bib was not only pinned to my tank but also to the skirt! I had to contort so I wouldn’t rip anything. Straight to business thinking I would re-pin once out of the porta-potty and back in the streetlight. When I pulled everything back up, I heard a bang and felt the seat ride up with my skirt. Panicking I felt for my phone and thankfully it was still in the side pocket. Thinking I dodged a bullet I stepped out and the next runner hopped in. I re-pined the bib and joined the crowd awaiting the start. While downing my energy gel I reached back to check on my car key fob and the zip pocket was empty. Unzipped and empty. Crap! literally crap as I realized that the bang, I heard was my car remote dropping into the pitch-black porta potty. UGH! Panic, what to do?

As race start was minutes away and the lines now doubled, I had no choice but to be positive and get the run done. The plan was to locate the Lost and Found after the run and then check each stall when the lines were lessened. Hoping that the fob fell onto the floor and not into the bowl. No such luck. It must have fallen into the bowl. No fobs were turned in, so I had no key. Thankfully, I’m local, one town south and my husband was able to grab the spare fob, drive it up and hand it off to me after the race. From what I have researched it going to be at least $300+ to replace, making this most expensive half marathon I have run!

Rube Urieta
Space Coast Marathon 2015

Horror stories

Kindness from a stranger at Mile 17

My first mistake was to believe I could run a marathon without proper training. So, needless to say my legs started cramping up after mile 13. This continued on an off. However, close to Mile 17, both legs cramped so bad, I fell to the side of the road. At that moment, many things came to mind, like am going to be the first runner to be picked up by the emergency golf cart, or can my legs unlock from this painful situation. And while this thought was rushing through my head, suddenly, a female runner stopped and asked: “Are you OK?”

After explaining my situation, she told me to open my hand. She proceeded to pull out something from her belt and sprinkled it into my hand. Then she told me to lick it and reassured me it I was going to be able to stand up and continue. Right there, I realized she gave me salt. The lack of sodium caused the whole situation.

When I tell my friend about my ordeal, they often ask me: how can I trust a stranger to give me something and just taking it so blindly? My answer is: “In this sport you know people, young and not so young, with diverse backgrounds and goals. Some of them have been running for years, some only for weeks. However, we runners tend to trust each other. And to that fellow runner that helped me out, back in 2015, thank you for spreading the sportsmanship.

Adolfo Salgueiro
NYC Marathon 1983

Horror stories

Another version of Seinfeld’s “The Marble Rye”

It was my second marathon and at 18, I thought I knew everything. So, I did not have breakfast before the race, never considering the 10:30 AM starting time. It was a cold and rainy day for an undertrained, young runner. Around 2:30 PM, being awake for about 10 hours and after 20 miles of running, I was starving. This was an era before gels and chews. So, as I was walking, defeated, down 5th Avenue towards Central Park, I saw among the spectator, a kid, maybe 7, with a big, hot pretzel that looked like heaven.

I resumed my running and approached the sidewalk, yanked the pretzel from the kid’s hand, and then ran into the crowd of runners as fast as I could so I couldn’t be identified or caught. I am not proud of this but somehow, I was able to justify the dirty deed. The carbs and calories allowed me to get a second life and finish the race.

When I ran New York 34 years later (2017), I thought of that kid as I was running towards Central Park. He must be now in his early 40s and hopefully has an interesting story to tell about cheering in the marathon.

There are plenty more stories out there that deserve to be preserved. Do you have one? Please email them in 250-350 words to foultips.running@gmail.com, or leave them as a comment here, and I will be publishing additional chapters of this saga, very soon.

 
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Book Review: 26.2 Miles to Boston

Book Review: 26.2 Miles to Boston

by | Mar 1, 2022 | Book Review

By Michael P Connelly
Reviewed by Coach Adolfo Salgueiro

 “The beauty of the Boston Marathon is the way each mile takes a life of its own and has its own personality”. This is the first line of the Mile 13 chapter of the book 26.2 Miles to Boston, and it reflects the spirit of the book. The allure and the charisma of the Boston Marathon doesn’t need much explanation in a running blog. It is more than just one of the Majors. It is more than the oldest of marathons. It is royalty among foot races. It is the Mount Olympus of running achievements.

26.2 Miles to Boston

You don’t have to be a Boston veteran to enjoy this wonderful book about the race.

Ran yearly since 1897, it is the most iconic and prestigious marathon. Qualifying for Boston is either the goal or the dream of most runners, even if they know they will never accomplish it. The course is hallowed ground both for those who aspire to run it one day and to those who have ran it 50+ times.

Michael P. Connelly (not to be confused with Michael Connelly, author of detective and crime fiction novels) is a lifelong Bostonian, who has focused his writings on the local sports scene. He finished the race in 1996, so he speaks from first-hand experience. The premise of the book is to move the reader along the route in a fluid and linear fashion, mimicking the race.

Originally published in 2014, Connelly goes mile by mile through each nook, cranny, obstacle and topographical feature of the road that will take a runner from Hopkinton to Boston, as he/she goes through eight cities. The rich history of the race, its traditions, lore, highlights and iconic participants are expertly interwoven throughout the story. The rich history of the Commonwealth of Massachusetts and each one of the eight municipalities is well researched and told in an enjoyable manner.

From the foreword by four-time champion Bill Rodgers to the post-race celebration, the author guides you through every bit of history that has built the Boston Marathon legend through the 117 years until the writing of the book. This upcoming April 16h will be the 126th edition of the race.

Because the book was published in 2014, it touches briefly on the 2013 bombing. A few references are sprinkled here and there and, after the 26th mile, the story is divided into “385 Yards of Treachery”, where the author expands on the episode, and “385 Yards of Triumph”, where he exalts images of success that have highlighted the finish line area throughout the decades. Not sure if this happened because the book was written prior to the 2013 and he had to adjust, or because the author refused to let this tragedy become the protagonist of the race’s rich history. Regardless of the reason, I believe this was the right call.

Beyond the geography, the history and the landmarks, the author choses to expand one topic per mile. These include unknowns surging on early leads, the contribution of international runners, human stories, cheaters, great performances and performers, unethical tactics, etc.

Mile 5 goes in detail through the story of female inclusion in the race, which goes beyond the 1968 Kathrine Swtizer/Jock Semple tackle. Mile 8 delves into the rich history of cheating in this race, which starts in 1909 with Howard Pearce and climaxes in 1980 with Rosie Ruiz. Mile 9 goes into the addition of handicapped athletes and details the birth of Team Hoyt. Mile 11 expands on the war years and here you learn amazing tidbits, such as the fact that the 1918 race was a relay for military teams.

26.2 Miles to Boston

Seven-Time Boston Marathon Champion, Clarence DeMar.

The book peaks at Miles 19 with the Newton Hills and Heartbreak Hill at Mile 20. “The fibs the runners told themselves on the flats of Framingham are meeting the truth on the hills of Newton”, the author explains. His description is so vivid that even if you haven’t been there, you can feel the pain and the agony of the 700-yard uphill stretch as if you were struggling through it yourself.

I haven’t run the Boston Marathon, yet I was able to enjoy this book immensely. I am sure that for someone preparing for the race it will be a powerful addition to their training plan. This way they can understand what they’ll go though and enhance their Boston experience. At the same time, I assume that for someone who has ran the race, it could mean a lot more given their firsthand experience on the course.

26.2 Miles to Boston is a beautifully written book, worth the investment in time and money. It can be enjoyed by anyone who understands the meaning of the Boston Marathon to the running community.

 

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Race Recap: Miami Half 2022

Race Recap: Miami Half 2022

by | Feb 15, 2022 | Article, Personal, Reflection

By Coach Adolfo Salgueiro

 The biggest and most important event in the South Florida racing calendar is the Miami Marathon and Half Marathon. In 2022 it ran its 20th edition. A must for all local runners and a destination run for international runners, especially from Latin America. Even though the field was reduced to “just” 15,000 due to Covid restrictions, it was nevertheless, a great race.

Race Recap

Free race pictures are a staple of the Miami Marathon. At least I got a good one to cap the sufferfest

As the name states, the race has both marathon and half marathon distances ran simultaneously. They separate around mile 12.5. I cannot say much a about the marathon because I have never run it. As for the half, 2022 was my 11th consecutive participation in the event.

The expo took place in the newly renovated Miami Beach Convention Center. The bib pick up was quick and easy. The expo was packed with vendors of every kind, with diverse samples of drinks, foods, gels, food services and electrolyte concoctions. You could also find shoes, shorts, socks and the newest gadgets. Stands for many international races were present. Even a coaching service where you could talk with an actual Olympic marathoner. For the first time, I saw free haircuts. Go figure!

In general, the race ran smoothly. Gear check was impeccable, signage was good and there were plenty of porta-pots. No urinals around, though. I still can’t figure out the logic behind the opening of Corral H. While the race started at 6:00, the gate to corral, inconveniently located in front of a row of porta-pots, remained closed past 6:15, as thousands of runners congregated in front of an empty corral. Other than to annoy runners on purpose, I can’t figure out any other reason for this to happen.

The half marathon course is always a delight, running by the cruise ships as the sunrise bathes the runners with sunlight while they enter the world-famous South Beach. Then through Miami Beach, followed by the spectacular views of the city on the way back to Downtown and the finish line.

Race Recap

A nice medal to commemorate the 20th edition of the Miami Marathon and Half Marathon.

The sour note was the screw up at the water stations. How can a race of this caliber and in its 20th edition, f-up the water stops so badly? When I stopped for water the first time, I picked the left side of the road, only to learn that it was the “Gatorade side”. This meant that if I wanted water, I had to cross the street while I had thousands of runners coming at me. And this happened more than once. At Mile 6, the water stop was abandoned and after that, a handful of stops did not have enough cups readily poured. This on a day with 93% humidity.

MY RACE

 On the personal side, my race was terrible. Despite the fact this was my 11th time running the half, and my 43rd half marathon, I made many mistakes, many of them rookie blunders, which guaranteed me a forgettable sufferfest.

It started when I woke up at home and went to eat a bagel, only to realize my wife served me the last one for breakfast, the day before. It was my mistake not to ensure there was one available, and I assumed it. I didn’t bother to check the weather and the humidity caught me by surprise. Then it was the issue with the corrals, which got me in a bad mood just before the race.

Because I had ran the Houston Marathon three weeks earlier, I thought that half was a done deal, and didn’t even bother mentally preparing for the task at hand. I found myself at the starting line not even sure what I wanted to do with the race. I knew I wasn’t going to push and that I just wanted to have fun, but never bothered to review what that really meant or how get it accomplished. By the time I found no water at Mile 6, I had already bonked mentally. I didn’t go fast nor was I tired. I just didn’t feel like I wanted to run another 7 miles.

All that is on me. They were my mistakes. I can’t blame anyone else. I was cocky, overconfident and acted like a teenager who thinks he knows better than anyone. I paid for it.

As I tell the athletes I train, bad days, mistakes, failure and poor races are important to experience because they will give you invaluable experience that can only make you a better runner. I learned my lesson: never underestimate any distance, regardless of how many times you’ve ran it.

One of the remarkable things about the Miami Marathon is that it includes free photos for all the runners. I got was an amazing image from the culmination of my sufferfest. Final time was 2:33:27, by far my worst running half.

Did you run in Miami on February 6? Please share your experiences with the readers by leaving a comment.

Race Recap

A nice medal to commemorate the 20th edition of the Miami Marathon and Half Marathon.

 
 
 
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Should I Run Through Pain?

Should I Run Through Pain?

by | Feb 8, 2022 | Article, Science

By Coach Adolfo Salgueiro

 This is a broad question that all runners have asked themselves at one point or another. Running and pain have a complex relationship. It is a rare occasion when there’s not a little pain here or a kink there that worries us after a hard workout, or as a race approaches. Most of these come with the territory of being a runner. Comedian Dana Carvey wisely said: “If I only ran when nothing hurts, I would never run”.

By the way: I am stating here that I am not a medical doctor, nor a physical therapist, nor a practitioner of any of the medical sciences. These are just suggestions based on 40+ years of experience as a runner. Consult your physician before making any health decision. Don’t base them on what you read here. With that out of the way, I continue.

Running through pain

Be smart when dealing with pain and you will avoid injuries (Photo Pexels: Kindel Media)

Most of our daily aches and pains are usually a product of the normal wear and tear from practicing our sport, and many times it is OK to run through them. But beware. The era of the “no pain, no gain” approach to running is long gone. The “nothing can stop me” macho attitude is not conducive to a long or a healthy running career. It is not the same to finish a marathon when you started limping at mile 25, than running through that same limp since mile 7. Aches and pains can be red flags and we must be able to identify them on the fly.

Most running injuries happen from a combination of repetitive movement and/or not enough recovery. When we approach this place in our training, our body usually provides us with warning signs. The more in tune we are with our bodies, the clearer we receive such communications. And the only way to be in tune with your body’s signals is to acquire more experience by running more.

 When can we run through pain?

1 – When your pain is a product of basic muscle soreness: By running we put an extraordinary amount of stress into our musculoskeletal structure. Muscle soreness is a natural byproduct of it. The more experience you gain as a runner, the more you will be able to discern on the source and type of your pains. Some muscle soreness if normal. If you don’t have to compensate and/or change your form, you should be ok by running through minor discomfort.

2 – If pain subsides or decreases as you warm up: It is normal to feel some pain and discomfort as you initiate your run. If you just woke up or spent an extended period sitting down, this is normal. Muscles, tendons and ligaments need to get back into shape to carry you through. Resetting your range of motion with exercises such as the lunge matrix, and/or warming up properly should help you accomplish this, and allow you to have a good session.

If you have determined that you will run through the pain and discomfort, don’t be afraid to adjust your training session to the current situation. Don’t be afraid to go slower, cut the run short, or dial back the intensity if needed. Always have in mind that no one training session will make you or break you. It is the small, consistent gains what’s will make you better. And you won’t be able to compile them if you are out of commission with a preventable injury.

When should we not run through pain?

1 – If there is excessive fatigue: It is normal to be tired from training, especially when you are increasing your mileage, add weight training, or you approach the peak portion of your race program. What is not normal is to wake up so beat up that you are not sure if you can complete your session for the day. This is a clear sign that it is time to dial back and recover before you get overtrained or injured.

Running through pain2 – When it forces you to alter your form: Minor aches or discomfort is one thing, altering and adjusting your form because pain is too severe is a red flag and you should stop immediately. If you keep going, you could damage something else by moving in a way your body wasn’t designed for or by adding stress to structures unprepared to sustain it at the time.

3 – If it gets worse as you run: If whatever you feel increases as you go through your training session, stop immediately. It is not going to get better by running further. Assess the situation and figure out if it needs professional consultation.

4 – Through intense pain: Regardless of how seasoned you are as a runner, you should be able to discern what intense pain is. You know what a normal nuisance is. Use common sense to identify the types and levels of pain you are not supposed to run through. If it hurts that bad, something must be wrong. Stop. Assess. Consult a professional.

Have in mind that running is an impact sport. You are hitting the ground with about 300% of your body weight about 800 times per leg, per mile. This causse muscle and soft tissue damage. So, something is usually going to ache or be sore. It is when the body repairs itself from that stress that you become fitter and stronger.

Be smart. Make sure you live to run another day.

 
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