Two Fit Chicks and a Microphone

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.

Episode 08 - Your Questions Answered II

It's February which means we're already 1/12th through 2010, by crikey. So today we're tackling some more of your questions. Topics include:

• Food Journals: To log or not to log?
• Self sabotage
• Maintaining health and fitness while injured

Plus: Shauna pines for her missing 15 pound dumbbell and Carla talks tutus and gooey substances for her upcoming half marathon.

Here's how to listen:

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08 Your Questions Answered II

Please let us know if you have any problems listening - our technical support team is standing by!

People, places and random thingies mentioned in this episode:

• Carla shall soon be pretty in pink at the Disney Princess Half Marathon
• MizFit turns two
• Dietgirl turns nine
• Shauna yearns to be a maintenance machine like Diane of Fit to the Finish
• We wish Jen of Perfect in Our Imperfections a swift return to running
• And another plug for Julia's ace 5K training programme

Blogger news from:

• Jen of 266
• Nikki of Gettin Out There
• Daire of Love, Passion, Fury
• Nancy, a SparkPeople person

Today's not-necessarily-looking-out-for-your-best-interests outro tune is Sabotage by Beastie Boys.

We're a fool for your news and questions! Don't be shy, kids. Email us at hello@twofitchicks, pop a comment or tweet @twofitchicks. Thanks always for tuning in.

Ask Julia: What do you think of barefoot running?

Another running question for dear Julia:

What's your take on barefoot running? Is there really any scientific evidence to support it?

Julia says:

When I was in high school in the mid 70’s I had a history teacher that was a recreational runner. He would go running every single day at lunch circling the perimeter of the football field, barefoot on the grass. After more than thirty years barefoot running has made a huge comeback in the States, mostly after the success of Christopher McDougall’s best seller book “Born to Run”. If you haven’t read his book yet, I highly recommend it. It’s probably the most entertaining book I have ever read on running, and I’ve read them all!

In the second week of my Base program I wrote a paragraph about the importance of using your feet while you run:

“Most of us think about our legs while running, but the one most important aspect of how well you run is how you use your feet. In running your feet not only land you as you “fly” through the air, they’re used to push you off the ground as your body is propelled forward. How you use your feet is going to determine how fast you run and help you fend off a lot of running related injuries. In fact, people that complain about knee problems when running are most often “shufflers”. They land flat on their feet, absorbing all the impact on their knees.”

What Christopher McDougall emphasizes quite strongly in his book is on how running shoes are now constructed to immobilize your feet rather than allow you to use them the way they were meant to function. With all the cushioning, wedges and “air”, we can now run with no pain, and that is not always a good thing. Your feet need to move and push and “feel” the ground so they know how and when to shift or change position based on what kind of surface they’re on. A good runner has good biomechanics while running, and that starts with landing properly on your feet and then pushing off with them.

That said, I am not ready to go out and run barefoot. I think there are many ways that you can rehabilitate your feet so that you are using them while you run without taking off your shoes. Read on for the list!

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