Day 22 of my 52 day marathon training, and it happens. It was Sunday, my day off after a rough 19 miler, hanging in the backyard – barefoot while trimming tree branches with my long-handled pruner. I pulled back hard on the rope that controls the pruner’s lower jaw, trying to get through a stubborn branch that was a little too far out of my reach. I suddenly feel the handle slip through my sweaty left hand, and the metal jaws flying towards me. It felt like a badly stubbed toe. I looked down, and no blood! That’s good! I tried to walk it off for a few seconds, which woke up my circulation and revealed the gash on the outside of my right big toe, left by the dull end of the pruner.

That’s all it took to send me into a multi-day struggle of excuses, fear, and hopelessness. Not to be overly dramatic about this relatively harmless injury – no stitches, no urgent care clinics, and it was easily tended to at home. But the cut on my toe was so much more than just a cut. I caught me at my weakest point in training thus far; a perfect storm after completing my longest run in 4 years, with the shakey, sore, stiff legs to prove it.

I immediately knew what this inconveniently-located cut could cost me: at least one or two days of training, and a battle with my head to get me back in my running shoes. I have been working so hard to starting feeling fit again, and to move beyond the pain and fatigue of putting in real and consistent mileage for the first time in a long time. It takes much more work to dust off the cobwebs than it does to let them grow back.

So, my Sunday consisted of gingerly limping around on my bandaged big-toe, and thinking about how I may have just ruined my chances of running a decent come-back marathon. But, as usual, I was just getting ahead of myself. I took Sunday, Monday, AND Tuesday off. I was feeling down on myself, and was a bit worried for my toe, but really I was just letting my injury be my excuse for taking more days off.

I forced myself to leave the house on Wednesday for a track workout. I biked over to the track, which felt nice to be moving fast, and then proceeded to bust out the best 4×800 repeats I’ve done in a long time. My toe held up great, and I realized that I was just looking for reasons to take unnecessary breaks for the past few days. I could’ve gotten on the bike or elliptical any one of those days, without hurting my toe at all, but I convinced myself that I needed to be inactive.

That track workout shook me out of it, and helped me see how easy it is to loose faith in myself the moment something goes wrong. This toe injury so so much more of a mental exercise than I could have imagined,and I’m feeling like I came out of it with more strength than I had before.

Some great people have [probably] once said , “Friends who run together, stay together.”
For being such an individual sport, running is bizarrely social. 

I’m not really sure about the social science behind it, but Running is surprisingly an incredible way to develop a community of friends. 

Maybe it’s the comradery of getting through the toughest challenges, or maybe people who choose to run together are inherently compatible, but somehow some of my greatest friendships have grown through running.

I’ve explored this more, and the same is true for many other runners. It’s a thing!

How do you meet people to run with? 

Run Clubs – One of the best ways is to join a local run club. There are a ton of community run shops that host run clubs. Totally free.

I have managed Run clubs, and I have attended several, and I am not kidding when I say that they are hotspots of running enthusiasm and comradery. You are sure to meet some like minded people.

Teams – there are also a bunch of teams in most cities, for runners interested is getting serious about racing, while also making friends. These usually have a fee. Check out your local track clubs.

I had team experiences throughout high school and college, that were both highly competive in leagues and more casual club teams. Give them a shot, because you might like racing with teams more than you may think.

Races – group races like Ragnars have made it possible to meet new people while doing fun races! You can join teams that are partially filled, and make a bunch of new pals while doing the all day distance relay. 

You can also meet people before and after regular races, but it’s less likely you will have much time to chat.

This goes out to all the people who used to run, maybe in high school, or trained for a marathon or two, and then took a serious running hiatus. 

Taking very long breaks after some running accomplishment is an all too real experience for many runners, who struggle to get back into running shape after losing all their fitness.

I’ve taken three major running breaks, which made getting back into shape each time super tough. Here are some easy steps that made getting back into running a little less rough:

1. Go on Your First Run

It doesn’t matter if you only have old nasty shoes, or that you’ve had a super rough work week. Making the decision to actually start running is the hardest part, so go do it! Once you have a day scheduled for your first run back at it, don’t flake out and disappoint yourself.

2. Start Small

Run for 15 minutes, nice and slow, but the important part is to finish your total 15 minutes. Even if your legs hurt, and your pride is dwindling, just take the pace down nice and slow and finish that first run.

Gradually increase the amount of time you run by 5 minute intervals each week, or as you start to feel comfortable.

3. Set a Weekly Schedule

Once you get your first run in, set a schedule for 3-4 times a week. I like Monday, Wednesday, Friday, Sunday. But do whatever works for you. 

This is important, even if you are doing short little runs, getting used to a running schedule is a serious trick to getting back in shape.

Don’t get carried away. I have planned on starting by doing 6 days a week, and that burned me out after not running for a while. Take it easy, and try to have fun with your new fitness routine.

4. Be Patient

This is by far my biggest hurdle. Whenever I would start running again, I would immediately compare my performance to my previously In-Shape version of my self. That mentally is self defeating. I would start by trying to run too fast, to long, and too much all at once, without gradually working into it. I caused injuries, and also just got burnt out from hurting a lot and failing at meeting any goals. 

Start small, work your way back into it, and have fun with the process!

5. Set a Goal

After three weeks of having a consistent running routine, start thinking of an atainable goal. This would be something like a race, fun run, or mud run. Try to keep it at a 5k or 10k to be two months away.

Then, build up your running time to surpass the time it might take you to run that race. Stay at that total time of running, and slowly start increasing your pace each week. After two months of training, go get after that run that you signed up for!

The biggest hurdle in running to work is making the actual decision to run to work. That’s half the battle right there so we can call that step 1.

1. Set a Day to Run Commute.

Don’t flake on yourself. Mark this far in your calendar, set an alarm for earlier than you normally would, and go fulfill your wildest run commute dreams.

2. Map Out Your Run.

If you drive to work, the route may look very different when running. Check out google maps, and choose the walking option. See the most direct route, and adjust it as needed for neighborhoods that are more enjoyable to run through (without adding too much mileage).

3. Set a Time Goal.

This should be realistic. Based on your map mileage and hills, think about the average pace you can run, and estimate a total time. Be conservative with this estimate for the first commute. Then add 20% of that time to the total to make up for stop lights and other pauses.

For example, if you work 5 miles away, and you think 10 minutes per mile is reasonable, you would have a 50 minute estimated run time. Then, add 10 minutes ( 20% of 50) to your total. You should give yourself at least an hour to run to work.

You may want to plan on getting to work early to get changed into your work clothes.

4. Pack Your Running Pack

You have two options. You can either leave a bag with everything you need in it at work, so that you don’t have to bring stuff with you. Or, you can run with a small pack that has your work stuff in it.

In any case, make sure you have these things:

– small towel, deodorant, work clothes*, work shoes, phone/wallet/keys, reusable water bottle, lunch

* Make sure to include fresh socks and undies. Forgetting those will make your day sweaty and gross.

I like to bring some stuff to work ahead of time, and some stuff during my run. Most of my clothes and food I bring ahead of time, and I bring my water, phone, wallet, and keys with me.

5. Hygiene

The most frequent question I get from people is “aren’t you gross at work all day after running?”. The Answer is no. 

I plan out the hygiene situation. When I arrive, I bring my stuff to the bathroom. We have no shower at my office, which is the biggest challenge. I bring back a small towel, dampen it in the sink, and take a quick power shower. Remember, sweat is only gross if it has accumulated and dried on your body, so make sure to clean up right when you arrive. 

If you have a shower at work, your hygiene problems are solved! Just bring a towel and necessary shower stuff.

The trick here, is that the best running shoe will change from person to person. It’s all about the function, fit, and feel that match you the best.

Function –

Are you looking to run city streets, fire roads, or technical trails? Think about it, because the answer to this question will lead you to a genre of shoes to choose from. 

If you’re doing a mix of road and trail, and you want one pair to get through it all, then consider getting a less agressive trail shoe or a road show that with a slightly more varied and aggressive outsole. Obviously, compromises have their shortfalls, but you can definitely get away with an all-around shoe most of the time.

Fit –

This is big. You should get a shoe that gives you a bit of space around your toes (half inch or so). That may mean sizing up a bit to a larger size than you’re used to… that’s okay! Just make sure it gives you a little extra space around your toe box.

The shoe should not fit sloppily, however. Make sure the heel and arch fit nicely, and contour to your natural foot shape.

Feel –

Get a shoe that feels good when you take each step. This comes down to which type of shoe you want – minimal, high cushion, super light, etc. this is mostly personal preference, but take a serious look at what you’re using the shoe for. For example, if you are running a mile around your block each night, you may not need an ultra-cushioned feel, especially if you wanted a more minimalist experience. However, if you’re training for a 50k, you might want some more cushion for that mileage, and a barefoot-style shoe might not have the feel you want.

Like I said, it’s a personal preference thing, but try to logically match the type of activity to the type of shoe. You’ll have a way more fun.

Things to Know When Going Commando

Many runners choose to run on the wild side and forgo their undergarments.

Thinking their crazy? On the contrary, running without underwear is a favorite of many runners for these simple reasons:

• Easy, Breezy (and Beautiful?) – less garments can help you stay cool.
• Comfort – the right fitting shorts can be more comfortable than spandex style athletic underwear.
• Less maintenance – one less thing to wash after a run, since we have to wash our running shorts either way.

Finding the right shorts –
The biggest factor in determining if you will have a good time pursuing the noble endeavor of saying no to the undies, is your choice in shorts.

To comfortably fly free, especially for men, it is important to choose running shorts with supportive liner. This is the classic style running short, and are available at pretty much every run shop. So stop trying to rock your high school gym shorts with nothing underneath.

You should also pick some with seems that are designed with comfort in mind. Remember, without underwear there is nothing separating your thighs from the harsh realities of rough seems.

Remember, finding the right feel and fit is a learning process. Don’t pull the trigger on several pairs all at once without knowing that they’ll work well for you.

If underwear seems to be more your style, be sure to check out our post on rocking undies.

Should You Run With Underwear?

For someone getting into running for the first time, this is a very common question.

You’ll hear runners on both sides of the discussion passionately defending their decisions to rock undies, or go commando.

Here are some things to know about when considering running with underwear:

No Cotton –

If you are thinking about running in underwear, please do yourself a favor and avoid cotton. Cotton fibers hold on to moisture really well, which means you’ll have serious potential for some chafed nether regions.

There are plenty of companies that sell athletic underwear. Find some that are mostly made of synthetic fibers, designed to wick the moisture away, keeping you cool and dry.

Find the right fit –

Quit running in the boxers you got in a 8-pack for your birthday. Go with a pair that are very form-fitted – think spandex style. This will stop the undies from moving and rubbing, preventing chafing. If you are between sizes, it’s best to go a a bit smaller. They should not constrict, but they should definitely not feel loose. These may be pricier than you average briefs, but you’ll be happy to not need chafe cream after every run.

Some possible Pros of running with undies:

• The right fit and material can help with chafing issues.
• Easy covering when short shorts are just too short.

Potential Cons:

• Can be uncomfortable (with poor fit)
• More fabric to wear and wash

Some of my favorite underwear for running come from the Nike Pro Combat line.

Opting out of undies –

You can also choose to not wear undies during you runs. For more on that, check out our post on going commando.