Two Fit Chicks and a Microphone

Episode 15 - Running Further with Julia Jones

Runners rejoice! Today we welcome back our resident running guru Julia Jones. She's been answering oodles of your questions since she first appeared way back in way back in Episode 2, and now she's back to share her tips for stepping up to a 10K.

She also tackles your latest running queries:

• Do I need to lose weight to fix my shin splints?
• How can I prevent the need for a bathroom stop on a morning run?
• What's the best post-run stretch?
• How can I avoid iPod rash?
• Help! My town is full of hills!
• How can I stay motivated for a race six months away?
• When should I make my comeback after injury?
• How can I prevent the dreaded Runner's Toenail?

Plus: Carla talks about her new half-marathon plans and Shauna harvests her home-grown carbs.

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15 Running Further with Julia Jones

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Many thanks to our Blogger News contributors and informants:

1. Aarmi from Finland
2. Kat from Australia
3. Liv from Happy In My Skin
4. Lucinda from The Fat Assassin
5. Abby of Stylish Heart
6. Mishe from Eating Journey
7. Mrs FatAss of Did I Just Eat That Out Loud?

And our running question askerers:

1. Tameisha
2. Jen of Jen In Real Life
3. Christie from Honor My Health
4. Christina from Miles4Kids
5. Krissie from Questions For Dessert
6. Anonymous!

Today's outro tune is Run To Me by The Bee Gees. We needed to up the cheese quotient around here!

Huge thanks to Julia Jones for her wisdom today.

Got a some episode feedback or Blogger News to share? Email us at hello@twofitchicks, pop a comment, tweet @twofitchicks or say hello on Facebook. Thanks always for tuning in.

Good luck Princess Carla!

Hey troops, it's Shauna here. The big day is finally near for my partner in crimes against podcasting, Miz Carla – the Disney Princess Half Marathon is THIS SUNDAY!

I've admired Carla sticking with her training despite realising she is not exactly in love with the sport of running, but most of all I admire her madness in deciding to wear a tutu on Sunday.

Here's wishing her oodles of good luck for the race. We look forward to hearing all about it in Episode 10!

Ask Julia: What is the right way to run?

Linda had a running question for Ms Julia Jones:

I've been reading and watching You Tube videos on running. It seems there is a wrong way to run and a right way. They say once you start running incorrectly it's hard to adjust. What is the right way to run? Do you have any tips or links I can follow up on? 

Forwards! I say. But the wise Julia has a better answer:

I wrote a book in Italian on women's running and I just translated the first section: running style! The english has not yet been corrected but it's still readable :-)

Running Style – A first approach

One of the most frequent questions asked by beginners is: how should I run? A lot of people compare themselves to elite runners they see on television (no matter what the specialty is, from the 800 metres to the marathon) or to a friend that already runs, without realizing that the way they move is very, very different.

They want someone to watch them run correct any errors that they’re making. They want to know if their feet should be positioned further ahead or if their shoulders are too far back. They think that with a couple of suggestions and simple corrections they’ll be able to run perfectly.

Ask Julia: Does body shape affect your running?

Another running question for the lovely Julia! This one comes from Renee:

I've been walk/running regularly for a little over a year, but at 5'6" and 195 lbs I'm obese by BMI standards, and am worried about increasing the running portion of my workouts beyond about 30 minutes. (Distance? I'm dead slow so probably not even 2 miles.) I was at 180 lbs at this time last year and can sure tell the difference in my running with the increased weight - it's way harder and I've had to downshift from Laughably Slow to Very Slow Indeed.

I am in process of losing weight again, but in the mean time, should I be concerned about too much impact on my joints? Don't know if body type has any affect, so I will share that I'm pretty classic pear shape with a relatively small waist and shoulders, wider hips, and very big thighs.

Julia sayz:

Body weight does have significant impact not only on your joints but mostly on your running style. In order to accommodate the weight you carry around you move your body in a different way, which usually isn’t the most efficient running style. In most cases you end up causing yourself an injury, usually in the lower leg area (knees, ankles, shins, etc). This doesn’t mean that you shouldn’t run, but you need to use a little more caution while you work on losing the extra body fat. Here’s a few suggestions:

• It’s important to be moving for at least 40 minutes. That doesn’t mean you have to run for forty minutes, you can warm up with a fast paced walk and then throw in some some 30 second running stints before beginning the longer running portion of your workout. Twenty minutes is usually the mark where your body starts to burn fat during a workout, giving yourself 20 minutes more to really rev it up will help you lose weight faster.
• Don’t knock walking! Taking walking breaks between runs actually allows your muscles a “breather” and can help you run longer and faster.
• Add strengthening exercises to your routine. Have a look at my 5km base program and pick up on a few specific running exercises (or do the whole 8 weeks!) so you can build up muscles and joints before they break down.
• In order to lose weight you need to be “running” four days a week. I’ve seen women lose weight with three workouts per week, but four is optimum for weight loss.

Ask Julia: Running gear for nasty weather

Listener Tessa from the Netherlands had a question for our running guru Julia Jones:

Could Julia give some tips about what to wear in autumn/winter? I live in the Netherlands and, like Scotland, it's possible to experience all 4 seasons in one day... At the moment it's mostly (cold) rain, a little sunshine and freezing gusts of wind.

I've tried running a long time ago (also in winter) and I usually ended up then freezing because my 'warm' clothes got dripping wet. I have some 'quick dry' fitness clothing but those really are not warm enough when I start my workout. I could start out wearing a vest but where do keep it when I start to get warm?

Money is an issue for me so I would rather not buy expensive 'professional' runners clothing. At least not until I know if I want/am able to keep running. Could she give some cheap but brilliant tips?

Here's Julia's answers:

Hi Tessa,

You need to dress in layers that you can take off as needed during your run, here's my suggestions:

• Running tights. In winter I always use capris unless it's below 0°C/32°F, then I'll go for full length.
• Top, to about 4°C/39°F:  The first layer (closest to your skin) should be a short sleeve Dri-Fit shirt. The second layer should be a long sleeved Dri-Fit shirt. 
• Top, below 4°C/39°F: Make the first layer a long sleeve Dri-Fit shirt and the second layer a long sleeve Polartec type sweatshirt. 
• This is the only thing you might have to buy: an all weather jacket with removable sleeves. This is something I LOVE and totally recommend to everybody who runs outdoors in the winter. I actually don't use the jacket as a jacket that much, but rather use it as a vest. If it's raining the vest keeps my body dry and warm but doesn't overheat me since the sleeves are off. Then again, you could start out with the sleeves on and then take them off if you get too hot. Make sure you get a jacket with pockets so you can stick the sleeves in. 
• Polartec gloves. I start out most of my winter runs with gloves on. Once I'm warmed up I stick them in my jacket pocket or down my sports bra.
• Hat or head wrap. - If it's really cold out I  wear a Polartec hat, otherwise I love wearing cotton wraps around my head. You can actually make them yourself out of cotton-like elastic fabric. Just sew a tube about 8 inches long. While running outside you'll want to cover your ears. If you get hot with it on, just roll it down and it can cover your neck for the rest of the run.  If it's really raining and I'm determined to run anyway I use a cap with a visor so the rain stays out of my eyes.

With all of these layering elements you can just play around with them and see what is most comfortable for whatever temperature Mother Nature hands out for the day. Mix and match and see what works best for you!

Happy Winter running!

Julia