With the summer upon us many of us are in climates where the sun is beating down on us pretty hard during our run. So here are some quick tips for dealing with the sun and heat on a run.

1. Wear sun block/screen - I know it might not always be the popular thing to do or might take time to put it on but it’s well worth it. What’s better having a sun burn so bad you can’t go out and run or wearing sun screen?
2. Stop for water - Stop for water every chance you get. When it’s hot you need more water. Also make sure you’re getting enough salt too - you don’t want to unbalance your water to salt ratio.
3. Wear light clothing - If you wear clothing that weights less and will dry quicker this can not only keep you cooler but also prevent you from caring a lot of excess weight due to clothing being soaked from sweat.
4. Place water stops - One thing I highly recommended is going out before your run, in your car or whatever, and setting up a water station for yourself. This can really help keep you hydrated.
5. Don’t Over Do It - If you’re feeling light headed or any other signs of heat exhaustion then stop. It’s not worth pushing your body past it’s limits and have to pay for it for with several days of no running. Play it safe but run hard at the same time - if that makes sense :).

One of my biggest nightmares when I run is having a dog or multiples dogs (yes that really bites!) attack me. I’ve had the unfortunate luck of being attacked by not one by two dogs at the same time. Not fun! So what have I learned and how can you prevent yourself from being attacked?

Over the years I’ve discovered that I must be a dog magnet. If there is a dog in the area and it’s lose it will come after me. Maybe it’s the fact that I’m running by fast or it’s just me but I have discovered what works and what does not work in a potential dog attack. In fact I’ve personally had the unfavorable luck of having tested out each of the following methods at various times.

What Does Not Work:

Running Away - this has never really worked for me. I have had dogs bite onto my legs as I’m running (yes, I was dragging the dogs, two of them, while trying to run away)! I mean I can run pretty fast but the dogs always seems to catch up and it seems like this makes dogs more likely to come after me. I guess they see it as a game. There are a few times I have gotten away by doing this but it was only by luck where I sprinted for such a long time the dog and myself were too far from it’s house so it turned back or cars were coming down the road and these stopped the dog enough for me to gain some good distance and it gave up.

Standing Still Like a Tree - this was suggested to me once, as I was told this would stop any dog from attacking me. Boy were they wrong… don’t do this! The dog just keeps charging at you and I’m sure it can smell or tell your fearful of it. You look weak in the dog’s eyes, which leaves you open for the dog to be more aggressive since it things it can easily over power you.

Yell For the Dog’s Owner - Now this is one of the most worthless things I’ve tried. Most of the time the owner will just yell back “it won’t bite” but in my mind I know “…yes, it won’t bite you since it knows you but it doesn’t know me”. Many dogs have been known to bite and you should not listen to the dog’s owner because it’s a dog is an animal and is not totally under the control of the owner or it would not be coming after you in the first place. I’ve sadly had many owners just stand and watch (not doing anything!) as their dogs ran out of their yard and began to bark and attack me.

Give Them A Dogie Treat - This is another one I heard from someone else as a suggestion through my trial. I’ve tried this with no luck. I’ve thrown out the treat for the dog put they always either completely ignore the treat to stop smell it or eat it and quickly chase back after me. Possibly a big steak or something that could take the dog some time to stop and eat might work, but who carries a steak in their back pocket when they run?

What Does Work

Don’t Run That Route - Yep, if you don’t run the route where the dog lives you’re not going to have to worry about being bite by it. I know that isn’t what you want to do sometimes but sacrificing a running route has saved me from getting into a unwanted situation when I know a dog will be waiting for me. Although I’d rather actually run my routes with what ever freedom I want so this is not always an option I prefer.

Pepper Spray & Kicking - Yes, I’ve had to pepper spray a dog or two in my times. I actually could include this in the non-working section of this blog post since I have done this on dogs before and it did NOT stop the dog! It has deterred some dogs but it seems to only make them stop for a few seconds and then come right back after you. In such cases or when the spray has no effect on the dog what so ever I’ve had to use a combination of spraying and kicking. Yes, you heard that right I had to kick the dog! I know, I know… that’s not the best thing but it was either the dog gets kicked or I get seriously mauled by a very vicious dog (as you can image it’s a pretty tough dog if pepper spray does nothing to it).

Battle Cry and Attack the Dog - Crazy enough this is actually worked the best for me! What you do is scream bloody-murder like you are really going to kill the dog (and you really have to feel, sounds and act like you are going to kill the dog) then run/charge directly at the dog. Yes, I know that sounds like suicide but this actual works and has worked every time I’ve done it properly. You much have no intention that you can’t do it or have any fear. You have to be fearless, scream really load (as load as you can) and the dog will stop and most of the time will run the other direction away from you. I will usually also put my arms out to make myself look bigger. This also adds to the effect. This works because the dog sees you as a bigger threat then it’s able to handle and will be surprised that you are willing to charge and attack it. I’d suggest starting off with using this technique on small dogs first and then working your way up to larger dogs since it does take some guts to do this and you want to make sure you do it right or the dog will still attack you.

Recently I was looking around for some running calculators to help me determine what pace I should training at and what my mile splits should be for an up coming race.

In researching that I came across the concept of VDOT. Which is a term formulated by Jack Daniels (world famous coach, called “The World’s Best Coach” by Runner’s World magazine) that is a shortened form of the well known V̇O2max. VDOT is properly stated/short for “V-dot-O2max”. With this a runner can find his VDOT value which then can be used to determine an “equivalent performance” at a different race distance. Thus is can also be used to determine training paces for athletes.

It’s actually an interesting concept and I’ve spent some time researching it and playing around with the VDOT value and resultant training and race paces that can be calculated from it. I’ve found it to be pretty accurate. When I take my recent 5k time and use that to calculate my VDOT and then find my resultant Marathon pace according to my VDOT it actually gives me the time I normally finish my marathon in. I’ve also noticed my calculated training pace according to my VDOT is about the same pace I usually run in my workouts (including speed workouts).

So how do you calculate your VDOT and find out your equivalent performance for different distances and what pace you should be training at? Well luckly you don’t need to know the formula or make any calculations to get the answers. But you should take a read through coach Jack Daniels’ book Daniels’ Running Formula to get a better understanding of it.

But for those of us who would like a quick and simply way to get the answers take a look over this free calculator from the guys over at runbayou.com, VDOT Calculator.

It might not be the fanciest looking thing but it will definitely give you the answers you’re looking for. There site also has some great info on running and how to properly train for long distance running.

Next we have a pace calculator by Cool Running. It’s a simple and easy to use calculator that gives you your pace for what ever target/goal time and distance you put into it. So check out there pace calculator.

Another great calculator is Rob Klima’s marathon pace calculator that calculates for fade. This is a great tool to give you a realistic pace per mile you should be running based on fading during the race, cause we all know when you hit the wall it hurts! So check out there marathon pace calculator.

Honorable mention: Running World’s pace and training calculator is also a pretty useful tool that I thought I’d better mention. There tool not only calculates your race pace but also gives you a workout plan for training based off the pace you enter in. Check out their training calculator to see what I mean.

We’re starting a new fad and now offering running tips via our Twitter account (@logthatrun). We’ll be posting tips about running each week on our Twitter account to make sure you sign up and follow us on Twitter.

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As a runner I’m sure at one point or another you’ve heard one or more myths pertaining to running, racing, training or just exercise in general. The sad truth is that most of these myths are still unknown as myths to many athletes today. So below I’ve put together a quick list of 5 random running myths I’ve found quite common. Feel free to post your thought or comments on them.

1. Running Mechanical Aren’t Important - Many runners don’t necessarily say that this is not important but what I find is that they lack in putting in the time to improve their running mechanics and form. As a distance runner especially, one should know that any extra movements you do will add up over time and slow your time down. Doing exercises like kick-butt, high-knees and other form running activities can help train your body to be a more efficient runner. The more efficient you are the more the less energy you’ll be wasting.
2. Any Shoe Will Do - Now this is one that tops the list as one of the leading causes of running related injuries. The shoe you use to run in actually is very important. Most shoes sold at common shoe stores are manufactured for one foot type (a neutral foot or in other words a perfect foot). But the truth is that each of us has a different foot structure and no one’s foot is the perfect shape (unfortunate, I know :). There is more to our feet than length and width, which is what generally gives us our shoe size. Knowing what foot type you are and then getting a shoe that fits that type is half the battle to beating injury. Also we must realize that gate (the movement/motion of your our legs and body when running) can be as important as our foot structure or type.
3. Higher Mileage is Always Better - This is not technically a full myth, more like a half myth. Higher mileage can be good if done correctly, although higher mileage is not always the best thing. Many runners think that putting in as much mileage as possible will make them the best runner. This is only true up to a certain point. And the sad truth is that the type of running you put in is more important than the mileage. How fast did you run it… what was your pace? Are all important questions you should be asking. It’s also been suggested that 70 miles a week is usually the max most runners will ever need to do. Now of course if you’re training at a higher level than the average runner you’re mileage might be higher.
4. Long Slow Distance Runs Are Best - This is one of those half myths that if you don’t get it could cost you valuable training time. Running distance is great and is necessary fortraining for certain types of races. Although the downfall is the “slow” in long slow distance (LSD). Most slow paced running is not giving the body the workout needed to generate muscle strength and endurance. The reason is that you’re not working the body hard enough. A better approach is to run at a specific pace that is in some ratio or percent of your actual race pace. For example if my race pace is a 5:00 mile then Imight want to train on my distance runs at 70% of that pace which would be about 6:30 mile pace. Of course that is all relative to your race pace and distance you’re running.
5. Runners Don’t Need Strength Training - Many coaches and runners today are holding on to the belief that strength training provides no benefits to runners. Although researchers, runners and coaches have proven this one wrong. In fact I knew this was a key to training as a college runner. So I started lifting regularly. I got looks from people all the time, wondering why a cross country runner was lifting so much. Later on that season I ended up running my fastest times! So strength training can improve your muscle elasticity and allow you to be more economic when running. As well as helping to keep you injury free.

With the cold and winter season fully upon us - hopefully ending soon - this week I’m going to provide you with some quick tips on running in cold weather. I’ve compiled a small list of tips from my years of training, running and coaching.

1. Stay hydrated - Many runners don’t realize that in the cold weather it’s just as important as with hot weather to stay hydrated. In fact cold weather can actually increase your risk of dehydration, according to a study conducted by Robert Kenefick of the University of New Hampshire. Something I’ve done and seen work well for other runners is to carry some water with them through out the day and drink from that, whether it be to school or work during the summer or winter months.
2. Stay Warm - Wearing the proper amount of clothing is also important in cold weather runs. Usually 2 layers, a hat and gloves works well in cold or frigid weather. Also make sure you keep you’re self dry during your runs. Share your thought in our forum on What winter Running clothing do you use?
   
3. Warm Up, Cool Down, Stretch - Recently there has been a lot of debate between athletes, coaches and doctors as whether you should and how you should do a warm up, cool down or stretching. What I’ve found that’s work for me is doing a warm up, stretching very light and doing a cool down after the workout until I feel somewhat re-generated (when I feel like that it helps to indicate to me that the lactic acid build up in my muscles has been reduced). That is then followed with a more extensive stretching routine.
4. Don’t push it if your injured - I’ve always found having a day off or tapered down due to an injury or when you’re starting to develop one is 10 times better then having an injury that lasts a month or more. This is specially true in the colder weather as it’s much easier to get injured. Staying injury free is one of the key steps to running competitively and staying fit. This starts with making sure you listen to your body.
5. Plan your workouts for the week - I’ve found it’s much easier to stick with it when you have a schedule or plan for what your going to do for that week. Specially if you have a specific goal your reaching for, you should plan out how you’re going to get there. Use our running log as a tool, with our running log you can record a preset schedule of your workouts for the week or longer.

Well those are some quick tips for running in the cold and winter weather. If you have any suggestions or things you’ve found that worked well for you, let us know by posting your comments.

I checked over my yearly graph in my account here with logthatrun.com and I’ve run and logged over 1,000 miles in my account for this past year of 2008. As it was getting closer to December I knew I could make the 1,000 mile mark. For this next year I’m going to shoot for over 1,500. I’m sure I can make that as I took a lot of time off last year after running in one of the marathons I was mainly training for.

Below you’ll see a screen shot of my graph. You’ll notice for the year 2007 the stats where pretty low - that’s because I didn’t start logging runs until towards the end of that year as this running log website was just created late in 2007.

I just got done running my first speed workout of the Year today. Boy was that cold air hard on the lungs! I find it’s good to warm-up in a warm area, preferably inside, and then head out into the cold. As well keeping your self as warm as possible through out the workout is key. I’ve been running with gloves and a few layers and I admit I should probably be wearing a hat as well. But I just can’t seem to find one that fits me, conferable to wear, and doesn’t get full of sweat.

Some advice on snowy speed workouts:
In the past I’ve run some workouts on the track while it’s snow covered, although today’s workout was on the road. But hear are some tips on running on a snow covered track. I’ve found that clearing the track as best you can with your shoes before running on it helps, except if this leaves ice exposed then you’ll be sliding all around. In the case were there is ice or pushing the show off leaves ice I usually try not to run in my own tracks that way I minimize compacting the ice and snow down more and making it more slipper.

Another important thing to remember is that if you’re going to get injury running the workout due to the weather and snow conditions then just skip it or cut it short. It’s not worth being injury and being out of commission for multiple days or weeks in comparison to skipping one workout.

Lastly, running in snow and on icy grounds can have an effect on your turnover. Under these conditions your times may be a little slower, but in the long run you’ll be stronger. I equate it similar to running on sand or the beach.

As winter is officially coming to a start I thought it would be nice to mention a few ways you can make sure you keep warm on your runs and workouts. Keeping warm on a workout is important and you should understand that even when you’re sweating you can still be harmed by the effects of colder temperatures.

That being said it’s vital to have the proper gear when running. Here some of my top picks on items that will keep you warm.

1. Hat, a hat is a great item to combat cold with. Did you know that a large percent of your body heat comes off from your head? Between 7 percent and 55 percent of total body heat can be lost through the head (Parents, vol. 64 (December 1989), p. 242.) So it’s vital to keep that thing warm, wear a hat!

2. Gloves, wearing gloves can really help. When your body becomes cold it conserves heat and energy by giving heat and energy to those vital organs and things closest to your body. So you hands and fingers can sometimes be left to suffer. Wearing gloves can help combat your heat loss.

3. Layers of clothing, wearing layers of clothing is a great idea. Especially on a longer run where you are not going to be able to get more clothing if needed then wearing layers can help prevent cold problems. And in the event you get to hot you can just take it off and keep it with you and put it back on it you get cold once again.

If your a seasoned cold weather runner you’ll know that you tend to get a bit sweaty in all that gear sometimes. The thing not to do in such a situation is to remove too much clothing. The cold temperature will rapidly cool your body and the sweat goes not evaporate (which is the intention of perspiring in the first place) but rather will cool and may turn to ice. So if you take off clothing do it in moderation and you should always make sure you’re able to quickly place that clothing back on it you run into any problems or remain near somewhere you can quickly get warm at.

Also in the even you do get frost bit or any other injury from the cold weather you should immediately seek real medical advice. This article is just some of my ideas on keeping warm and should not be taken a medical advice.

I’m just about run and logging 1,000 miles this year. I should hit that mark today (Monday 15th) on my next run. I only have 12 more miles to go before I hit the 1,000 mile mark. My marathon recovery this past month was a little longer than I’d like but even with that I knew I could hit this mark before the end of the year.

I’m looking to smash that mark in the upcoming year. My only set backs usually are my recovery time between marathon training. And I’ve just begun training for the next season, which is around the same time I began last season so I expect to be doing just as well if not better.

Let me know how many miles you’ve logged on your runs so far this year. I’d like to find out how other are doing.