by Coach Adolfo Salgueiro | May 7, 2024 | Article, Reflection, Science
By Coach Adolfo Salgueiro
The Summer can make even the most motivated runner miserable. Currently we donât need to wait until the Solstice on June 21st to start experiencing the weather getting hotter. And if you live in certain areas of the geography, getting unbearably humid. And, if you want to maintain yourself running, either you adjust to the climate reality or you hibernate with your running shoes until September or October, when things should start cooling off again.
Image by Dall-e (she has three shoes, I guess it is still a work in progress)
It is imperative that runners become intentional about their safety running during these hot months. Being able to identify the symptoms of heat exhaustion and heat stroke will be able to keep you and your running friends safe. So please, pay attention to the content below.
Once again, the usual disclaimer: I am not a doctor, so please do not take medical advice from me. If you have any questions on what you are about to read, please consult a professional.
It is extremely important that you as a runner understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but the latter can lead to death. This is no joke. A close friend of mine ended up in the hospital and her family was told to make final preparations. It is a miracle she survived her heat stroke.
According to the Mayo Clinicâs website, there are three heat-related syndromes that may affect your body depending on your exposure to extreme heat conditions. In order of severity, they are: heat cramps, heat exhaustion and heatstroke.
Heat Exhaustion is caused by exposure to elevated temperatures, particularly when combined with high humidity and strenuous physical activity. Without prompt treatment, it can turn into a heatstroke, a life-threatening condition that can be prevented by avoiding entering the heat exhaustion zone in the first place.
Heatstroke is a condition caused by your body overheating, usually as result of prolonged exposure to physical exertion in hot temperatures. It is the most serious form of heat injury. It may occur if your body temperature rises to 104Âș F (40Âș C) or higher.
Certain conditions and medicines can enhance your risk of a heat-related illness. Ask your doctor if any of your medical history or current prescriptions can make you more susceptible to these conditions considering your level of physical activity during the warmer months.
I canât state enough how important it is to know and understand the symptoms of each one of these syndromes. Not only it could help you prevent them, but it can avert a tragedy.
Heat Exhaustion
The evaporation of your sweat regulates your body temperature. However, when you exercise strenuously or otherwise overexert yourself in hot, humid weather, your core temperature (body\’s heat combined with environmental heat) fails to regulate, preventing your body from cooling itself. A normal core temperature is around 98.6Âș F (37Âș C). If you donât deal with this situation immediately, it may develop into a dreaded heatstroke.
The symptoms of Heat Exhaustion are:
Should you feel any of these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms donât get better within an hour, contact your doctor. Remember you must avoid this escalating into a heatstroke.
Heatstroke
Heatstroke not only requires immediate treatment, but it can quickly injure the brain, heart, kidneys, and muscles. Damage can get worse the longer treatment is delayed and lead to serious complications and, once again, even death. Yes. Seriously: Death.
The symptoms of Heatstroke are:
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High body temperature (over 104Âș F or 40Âș C),
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Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),
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Alteration in sweating (skin feels hot and dry to the touch),
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Nausea and vomiting,
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Flushed skin. (Skin may turn red as the body temperature increases),
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Rapid breathing (rapid and shallow),
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Racing heart rate (Pulse may significantly increase),
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Headache (Throbbing).
Prevention
It is imperative to be proactive, both for us and on behalf of our running mates. We must avoid getting into a situation that may trigger heat exhaustion during the scorching summer months. We must err on the side of caution. The Mayo Clinic recommends the following actions:
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Wear loose-fitting, lightweight clothing,
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Protect against sunburn,
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Drink plenty of fluids,
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Take extra precautions with certain medications (ask your doctor),
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Take it easy during the hottest parts of the day,
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Get acclimated to the new weather conditions.
Last year we wrote a blog post on Training Adjustments for the Summer Months, which may be worth revisiting as we prepare for the upcoming weather conditions.
Letâs take our time and learn about heat exhaustion and heatstroke so we can prevent a tragedy.
Have you or one of your running mates ever suffered from a heat-related illness? Please share your thoughts and experiences in the comments box below.
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by Coach Adolfo Salgueiro | Apr 23, 2024 | Article, Coaching, Opinion, Personal, Reflection
 By Coach Adolfo Salgueiro
The way to grow as a coach is through experience, reading, listening to people who know more than you and asking them questions. Obtaining a coaching certification is important, but it is not what makes you a competent one. It is just a steppingstone into a fascinating world of learning and experimentation. Maintaining curiosity alive is what has made the coach I am today.
One of the most influential people in my coaching journey has been Steve Magness. He is knowledgeable, curious, experienced, science based, and a clear communicator. He is also generous, sharing his expertise and experience through many channels.
Steve Magness is one of the most influential people in my coaching journey
Magness is a globally recognized authority on performance and the author of influential books such as \”Do Hard Things\” and \”Peak Performance\”. His work delves into the intricacies of resilience and the science behind true toughness. Beyond his literary contributions, Magness has coached an array of clients ranging from professional sports teams to executives and artists, emphasizing a holistic approach to performance enhancement. His expertise has garnered attention from publications such as The New York Times and The Guardian, reflecting his profound impact on the realms of elite sport and mental performance.
In a social media world filled with shallowness and stupidity, Magness\’ feeds stand out as an oasis of enlightenment. I\’ve curated three of his posts that encapsulate concise running wisdom. May they prove as beneficial to you as they have been to me.
On Greatness
What does it take to be great?
A relentless drive, a fiery competitiveness?
Yes, but the same thing that makes you great can be your downfall.
The greats balance it out:
– Caring deeply but being able to let go
– Harnessing aggression but in a controlled way
– A desire to win, to achieve, but with enough intrinsic motivation to keep them from chasing.
Learn how to become great without falling apart.
Steve Magness
My take: You have a running goal? Great! Focus and work for it. Work hard. Give it the best chance to become reality. It is OK to want it badly. Nothing wrong with it. But you canât let it rule your life. Especially if running is not your profession. Donât let a running goal ruin your life. Your family will still love you if you are not a Sub-2 half marathoner. If your friends donât value you unless you are a Sub-3 marathoner, it is time to change friends. Maintain perspective.
On the training process:
The 5 Rules of Training:
1. The boring stuff is your foundation. Do that consistently for a long time.
2. Let it Come, Donât Force it.
3. Take the Next Logical Step. Don\’t skip many steps.
4. You lose what you donât train. You are either building or maintaining something.
5. Train the individual, not the system.
Steve Magness
My take: Endurance training is a journey that demands trust and patience. While the allure of speed may be captivating, it\’s the establishment of a solid foundation what truly matters. Constructing this base entails a methodical yet sometimes monotonous progression through various training stages. Each one is an essential step for improvement. Your coach is not hiding the shortcuts.
On Competitiveness
Weâre used to thinking of competitiveness as either you got it, or you donât.
But âresearchâ paints a different picture. It depends where that competitiveness comes from.
Hyper-competitiveness is when we try to maintain our sense of self through winning. We seek validation through the external.
Self-developmental competitiveness occurs when the internal matters more than the external. Itâs about growing through competing, discovering who we are, what weâre capable of & how to improve.
Steve Magness
My take: We all know that runner whose self-worth is linked to his/her PRs. Most likely you know someone who rather end up assisted by paramedics than not make it to the podium. Unless you are in the Olympics, it is not worth missing your kidsâ wedding. It is not about not making sacrifices for what you want, it is about not neglecting your life, health, and family in exchange for a PR.
If you have any thoughts, please share them in the comment box below.
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by Coach Adolfo Salgueiro | Apr 9, 2024 | Article, List, Reflection
By Coach Adolfo Salgueiro
A fellow runner recently sent me a meme titled âTen Commandments for the Runnerâ. I thought it was spot on. I liked it for a future blog post. But, as I researched so I could credit the appropriate source, I found out that this is not the only set of Ten Commandments out there. Why should they? Many authors have delved into the subject.
So, to have some fun with it, here you have five sets of Runners Ten Commandment. It is important to note that I am not 100% in agreement with all thatâs stated by these authors. I am just sharing their personal views and providing links for my readers to access the articles where these came from should they want additional info.
I was able to track the content of the meme that gave birth to this post, to an article in a website called www.justrunlah.com. It was published on May 5, 2015. Their Ten Commandments for runners are the following:
1-Â Â Donât compare yourself to others.
2-Â Â Donât ever say âI am not a runnerâ.
3-Â Â Donât skimp on sleep.
4-Â Â Remember the ârest dayâ and keep it holy.
5-Â Â Honor your muscles and your âaches and painsâ and do not push through an injury.
6-Â Â Donât forget to hydrate.
7-Â Â Donât commit the sin of wearing cotton, especially on race day.
8-Â Â Donât ignore your shoes. Get yourself properly fitted and check for signs of wear.
9-Â Â Donât get stuck in a rut.
10- Donât covet your neighborâs medals.
 For the article with explanations on each commandment, click here.
Running Etiquette: The 10 Commandments
Published in the British newspaper The Guardian, on May 28, 2013. Written by Matt Kurton.
1-Â Â Thou shalt nod hello.
2-Â Â Thou shalt commute considerately.
3-Â Â Thou shalt not flaunt your phlegm.
4-Â Â Thou shalt share the path.
5-Â Â Thou shalt dress with dignity.
6-Â Â Though shalt not litter.
7-Â Â Thou shalt be realistic on race day.
8-Â Â Thou shalt have a bit of common sense.
9-Â Â Thou shalt say thank you to marshals
10- Thou shalt not take yourself too seriously
 For the article with explanations on each commandment, click here.
 The 10 Commandments of Injury Prevention
Published in Train Runner Magazine, on May 24, 2021. Written by Vic Brown
1-Â Â Rest and recover.
2-Â Â Incorporate recovery techniques.
3-Â Â Sleep.
4-Â Â Consume post-exercise fuel.
5-Â Â Warm up and cool down (every time).
6-Â Â Integrate strength training.
7-Â Â Use proper equipment.
8-Â Â Increase training gradually.
9-Â Â Interval training.
10- Know that more (recovery) is always better.
 For the full article with explanations on each commandment, click here.
The 10 Commandments of Healthy Running
Published in www.IRunFar.com on September 14, 2021. Written by Joe Uhan, a physical therapist, coach, and ultrarunner.
1-Â Â Find and maintain your stride.
2-Â Â Balance Hard and Easy Training.
3-Â Â Stay Mobile.
4-Â Â Activate Your Core-Stability System.
5-Â Â Run Fast Before Running Far.
6-Â Â Stress Then Rest.
7-Â Â Diversify Activity.
8-Â Â Stay Consistent.
9-Â Â Remember the One-Bucket Rule.
10- Obtain Consistent Treatment from a Family Orthopedist.
For the full article with explanations on each commandment, click here. This is a great article, as it includes links to resources on each one of the commandments.
In the article âFollow These 10 Commandments of Runningâ, published by Womenâs Running magazine on April 12, 2017, author Brian Goldman lists the following:
1-Â Â Â Â Â Â Â Â Â Â Pick up your trash, especially in a race.
2-Â Â Â Â Â Â Â Â Â Â It is common courtesy to at least give a head nod as you pass another runner.
3-Â Â Â Â Â Â Â Â Â Â Your music is for you.
4-Â Â Â Â Â Â Â Â Â Â Donât play chicken with someone on a bicycle.
5-Â Â Â Â Â Â Â Â Â Â If your shoe comes untied or you need to take a phone call, move off the path or road.
6-Â Â Â Â Â Â Â Â Â Â Always go to the bathroom before you start your run.
7-Â Â Â Â Â Â Â Â Â Â If you are going to run in a bike lane (on a road), face oncoming traffic.
8-Â Â Â Â Â Â Â Â Â Â Donât overdo it on the perfume.
9-Â Â Â Â Â Â Â Â Â Â If your race is going through a residential neighborhood and kids are lining up along the sidewalk, give them a high five.
10-Â Â Â Â Â Â Â I have no problem with snot rockets or spitting while you run but look before you blow!
 For the full article with explanations on each commandment, click here.
Any additions? Let me know by leaving a comment, below.
by Coach Adolfo Salgueiro | Mar 12, 2024 | Article, Coaching, Reflection, Science
By Coach Adolfo Salgueiro
While the mistakes a novice runner makes as he/she breaks into the fascinating and addictive world or running are plentiful, there is only one, as a coach, I consider the Cardinal Sin. The one that will lead you to breakdown, overtraining and injury. This sin is comprised of three elements, which when combined become a dangerous cocktail: Too much, too fast, too soon.
If you donât allow your tissues to recover before you do it again, they will break down and you will get injured (Image by Copilot for Windows)
And, before you think: âI am a seasoned runner, so it doesnât apply to meâ, know that this sin also applies to coming back from injury. And you know that unless you hit the genetic lottery, you will eventually injure something.
As a novice you are so excited about the sport and your progress that you feel invincible. You canât be stopped. It is a wonderful feeling. But there is so much to learn about shoes, science, mechanics, and the latest tech gear that something will go awry.
You might end up with the wrong shoes. You might forget strength or cross training because youâre focused on racking up more miles. You may succumb to bad mechanics. You might start comparing yourself to your friends, your neighbors or even the world elites. Each issue will bring its own set of consequences.
Too much, too fast, too soon is the cardinal sin of the novice runner because it will affect their recovery and thus, their adaptation to training. It will negate the gains. It will get them overtrained, burned out and could lead to overuse injuries. Do I need to say more?
 Letâs break down the elements of this âCardinal Sinâ:
Too Much: The progress curve for the novice runner is very steep. The more you run, the easier it becomes. You feel you can run longer, faster, and more frequently. While this is true, your body is not ready for the wear and tear of the constant pounding, so it needs more time to recover and adapt. Recovering so you can do it again is what âbeing fitâ means. Running is a journey that may last a lifetime as long as you manage it properly. It requires patience and wise execution. If you donât, your running life will be painful and short.
A long and successful career in running is in your hand. Manege it properly (Image by Copilot for Windows)
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Too Fast: Running slow so you can run fast is a counter intuitive thought. But the concept has been proven repeatedly. The era of GPS watches and social media oversharing have pushed us to thinking that recovery runs, or God forbid a bad run, are shameful elements in our training. That taking a day off is a sign of weakness. What will our followers think? So, we refuse to slow down. Inevitably, the progress curve will flatten. If it didnât, we would all eventually break a world record. And thatâs not going to happen. So, take it easy on easy days. Thatâs the exact reason theyâre labeled as âeasyâ.
Too Soon: Ligaments, tendons, cartilage, bones, and muscles must adapt to the pounding of running. This means they need to repair themselves from all the micro-tears caused by the constant percussion. Setting up our bodies to become an effective auto-repair shop needs time and purposeful effort. If you are planning to check an item off your bucket list and move on, you might be able to get away with it. If you plan to run for a lifetime, you donât need to run all your distances and PRs in the first week, month or season. Give it time. You have it.
My running experience of several decades allows me to insist that you understand that accomplishing your running goals takes time. A lot of time. The old clichĂ©s âit is not a sprint; it is a marathonâ, or âit is a journey, not a destinationâ fit in perfectly into this narrative.
Trust the process, be patient, keep it easy on easy days and be constant. While running injuries will affect most runners during our careers, the better prepared we are to confront them, the faster theyâll heal. Especially if we set up a solid base from the start.
Any personal stories you would like to share with the readership? Please do so in the box below.
by Coach Adolfo Salgueiro | Feb 27, 2024 | Article, Opinion, Reflection
By Coach Adolfo Salgueiro
If you raced during the GPS watch era, you must have experienced the doubt of considering a race was mismeasured. Typically, it is a matter of not taking tangents or weaving around slower runners as you move. Big, established races rarely mess up this, but it does happen occasionally. The 1981 world record by Alberto Salazar was denied because the NYC Marathon proved to be 152.4 meters (500 feet) short when remeasured.
As unsatisfying as it may be, some times race directors make mistakes measuring the course. Even in the NYC Marathon (Pexels)
Letâs get something clear: Your GPS watch is not the authority that certifies a course. Your GPS gives you an approximation, a guideline. No one is going to launch a ballistic missile or set up an oil rig in the North Sea based on the latest Garmin data on your wrist. The technology is amazing, sure, but it is not intended to be military-grade.
 No serious race will measure its course with a Garmin. Maybe a local small, local 5k, but nothing beyond that. I once met a runner who just came from the 2022 Berlin Marathon and complained she missed her PR because the course was long. I did not want to get into an argument with someone I barely knew, but if the course is good enough for Eliud Kipchoge to set a world record, it should be ok with you who ran just for fun.
Racecourses can run long or short. I read once that there are acceptable margins of error for them to go long, but not short. Last weekend I participated in a half marathon, and when I got to mile 12.5, with just one kilometer to go, I decided to push. It was the longest kilometer of my life. The course was long, per my GPS, by 0.5 miles. Many runners complained online that their watches were long from 0.4 to 0.7 miles. This is fishy, for sure. A few tenths here or there are normal. Or, if you run through a downtown with a canyon of high-rises, like the start of Chicago or the end of the Miami Marathon, then it is all out of whack. But that was not the case here.
 If you are interested in the procedures to measure and certify a racecourse, you can check the certifications procedure manual by USA Track and Field (USTAF) by clicking here.Â
So, what happens to my PR?Â
As far as I know, there are no established rules to govern this anomaly. I only speak by what, based on my experience of 100+ races, I would, and do:Â
If I know the course is short, I will not take it as a PR. It is lying to myself. The first time I won my age group in a 5K was on a short course. As soon as I finished, I realized I lowered my previous mark by 1+ minute. I knew it was not possible. I took my age group win and gladly display my medal at home, but I wonât consider it my PR. I havenât even gotten close to that one again.Â
If a race is long, then too bad! I do not adjust my PR. I would take it if I established one despite the extra distance, but I wonât adjust it to where I crossed the half-marathon mark, or to the best 10K during my 10.5K run. The official records wonât adjust. If I am 100% sure the course was long, then I would try again.
The leading peloton at the 2017 Venice Marathon realized theyâve screwed up and the local wins.
Additional considerationsÂ
This may be a stretch for this blog post, but, since we are talking about racecourses, there is another point to consider. As a runner, it is my responsibility to know the path of my race. If you make a wrong turn, there is no time adjustment. If you cut the course (hopefully unintentionally), then it is for you to own the mistake and certainly not adjust a PR based on what it could have been.
 Most of my readers wonât be leading the pack in a race, but if you do, make sure you pay attention to your course. In 1994, German Silva was leading the NYC Marathon with half a mile to go when he followed the TV truck leaving the course. He turned around and was able to save the victory. Not so lucky were six runners in the leading peloton of the 2017 Venice Marathon, who followed the lead motorcycle after it made a wrong turn, opening the door for an Italian winner and a conspiracy theory.
I would like to know what your experiences with mismeasured racecourses and screwed PRs are. Let me know in the box below.
AUTHORâS NOTE: Between the time this article was written and the time it was published, the organization of the mismeasured race that prompted this post sent an email acknowledging the error, apologizing, and vowing it wonât happen again.
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by Coach Adolfo Salgueiro | Feb 13, 2024 | Article, Reflection
By Coach Adolfo Salgueiro
A moment creeps into our lives when we realize we cannot perform at the level we are accustomed. A point where we cannot keep up with our kids. A point when we need to ask a teenager to assist with our technology queries. A point when we figure out the pace we ran in our 20s, 30s, or 40s is no longer available to us. Accepting it is not a sign of defeat but of maturity.
Age-group racing may be a great opportunity to keep your competitive juices alive (Photo Pexels)
In his pivotal essay Stages of Life, Swiss psychiatrist and psychoanalyst Carl Gustav Jung (1875-1961), stated that âwe cannot live the afternoon of life according to the program of life\’s morning, for what was great in the morning will be little at evening and what in the morning was true, at evening will have become a lie.â
Right on the money. Adjust or perish.
It is a matter of perspective. For those who started running and competing in their 50s, 60s, or later, it is not uncommon to continue getting better. Since there is no earlier record to compare, and they are expanding their physical and cardiovascular condition, setting a lifetime marathon PR at 65 is achievable. A different matter is when you set up that marathon PR in your 20s or 30s and no longer can match that physical output at 65.
If competition and progress are important to keep running, accepting the inevitable process of aging is essential. Dividing age groups every 5 years is arbitrary, sure. There is no scientific reason determining a 56-year-old cannot do what a 55-year-old can. But I do believe it is a God-sent system to reframe our expectations, our PRs, and remain improving within a segment of our lives. It is about picking up a battle with someone our own age and having a realistic chance to succeed.
There is a meme stating that age is nothing more than a better chance to qualify for the Boston Marathon. Bill Rodgers, the legendary lifetime runner and 4-time champion in both Boston and New York, puts it this way: âEvery five years, everything changes. Hitting a new age groupâItâs a fresh new world. We all have a wonderful opportunity, again.â
The fact is that as we age, we transit through life events that will inevitably force adaptations in our lives. Women go through menopause. You may have experienced broken limbs, heart conditions, diabetes, Parkinson\’s, or one of so many other conditions that tend to happen the longer you remain alive. They are physical and mental challenges to reckon with which will impact your physical output. So, accept your reality, donât compare, and continue moving forward.
The way Iâve adjusted to running in my 50s after starting in my teens is as follows. I recommend you consider it.
Running as we age
– Reset your PRs: Choose if you will do so every 5, 10 years or after a life event. Make sure improvement is feasible, so frustration and depression wonât set in.
 – Adjust volume and pace: Since your value as a person, or as a runner, is not based on miles per week or minutes per mile, figure out what is the most you can do without going overboard. It will be less and less as you age. Accept it or consider retiring.
 – Set new goals: You may still brag about your all-time marathon PR despite knowing it wonât be broken. Understanding whatâs the best you now, and going for it, will assist in keeping that fire alive.
 – Set non-timed-based goals: Times are getting slower as we put more effort, so why donât we better set goals based on different parameters? Running 1000 miles per year is a popular one.
 – Embrace Age-Group Competition: Want it or not, you will be paired with runners your own age. Make the best of it. Choose your new rivals for friendly competition and/or bragging rights.
 – Let your running tell stories: Running a sub-50 10K at 50? Completing my 10th marathon before age XX. Becoming an ultramarathoner in my 60s. Participating in XX races during the calendar year. Find your story.
Writer and lifetime runner Jonathan Beverly puts it this way: âIf you donât reset, your PRs and you adjust volume and speed as your age, eventually, your body will drop back to zero and force you to restart from scratch. So, you decide.â Sound advice.
And to that reader in his/her 20s or 30s who may think theyâre invincible and this post is only for old farts: be aware that if you want to become a lifetime runner, you better get your best performances out of the way now, because in the blink of an eye, you will realize you canât compare todayâs performances with what they will be in 20 or 30 years.
Any thoughts? Let me know in the comment box below.
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