Tag Archives: quick tips

Quick Anti-Illness Tips When Training

Along the lines of my avoiding illness post, I want to offer some additional tips for runners who are seriously training for a goal race during an illness epidemic (such as the current novel coronavirus situation):

Avoid doing endurance workouts in a gym or other crowded place

Going back to previous points about how crowded indoor spaces are full of airborne bacteria and viruses, the gym is full of other people, and the one thing you want to generally avoid is being around other people.

One key component of aerobic endurance workouts is the increased volume of your breathing, meaning you are taking in more of the air around you. Do so in an indoor environment during an epidemic, and you’re increasing your exposure to the illness of the day.

So, as uncomfortably cold or otherwise less than ideal it may be, you should do all of your workouts outdoors if possible. However, if you have a treadmill or other cross training equipment indoors at home or in a space that’s infrequently occupied, like a friend or family member’s house or at a fitness room that no one ever uses… you can also use that.

The key criterion here is the presence and proximity of other people. Avoid enclosed spaces where you have to share oxygen with other people during an epidemic.

Don’t go inside right after an outdoor workout

Following a workout, you’re in a compromised state where you’re taking in a larger volume of oxygen than normal. If you live with other people, this as above increases your potential exposure to airborne illnesses.

Instead of going right inside, go through an extended cool-down outdoors. Take an extended walk around the block or elsewhere. Perhaps bring your recovery fuel with you and ingest it outside. Spend some time getting to a state where you’re closer to normal before you go back inside.

It’s helpful if you drive to a separate outdoor location for workouts alone and can drive alone for some time before you return home or to your otherwise crowded destination. This gives you valuable cool-down time to normalize.

A sound outdoor cool-down typically takes at least 5-10 minutes, but take however long you need to in order to return to a more relaxed normal state.

If you don’t work out in daylight, try to get some sunlight

As Alexander J.A. Cortes has said time and again, bacteria and viruses are photo sensitive and heat sensitive. Sunlight basically (for lack of the scientifically accurate terminology) neutralizes and kills both.

The vast majority of people during a winter flu season spend all their time indoors, offering zero opportunity for the sun to kill the very bacteria and viruses they’re trying to get rid of.

However, if you are (as mentioned above) working out in the outdoors, and you’re not doing so at night or at the crack of dawn, you are exposing yourself to sunlight and helping yourself already.

Barring that, make a point to get outside before, during or after work/school and at least walk in the sunlight for a little while, at least 20-30 minutes if not more. Of course, you don’t want to stay out so much you risk sunburn. But even sun on your exterior winter clothes can contribute to eliminating the presence of an illness.

If you home has humidity, get a de-humidifier

Germs thrive in the presence of humidity. Bacteria and viruses incidentally struggle to spread in desert environments due to not just (the aforementioned) abundant sunlight but also the very dry air.

However, many environments have some degree of humidity. Those in midwestern America and near ocean environments probably have a lot of humidity in their indoor and outdoor air.

Such people should consider investing in a dehumidifier, commonly used in summer to make sleep conditions more bearable in hotter months. Used during a winter epidemic, the elimination of indoor humidity can interfere with airborne illnesses’ ability to stay airborne and spread.

Couple with the use of an indoor electric air filter, and you do yourself a lot of good during an epidemic.

Spend an hour outside before or after work

Those who live in a big city and do a lot of their commute on foot may already do this, if it requires enough commute-walking.

However, especially if most of your commute is on a bus or train, you still want to bank some extra time walking or sitting outside before or after work.

This goes back to the benefits of open air and sunlight during an epidemic. You help clear your lungs while also help reduce the presence of airborne illness on and around you.

If you need to do strength workouts at the gym, do your floor work elsewhere

Some workouts need to be done in a public gym. For many, these workouts include standard strength training.

Thankfully, these workouts don’t require as much oxygen as your endurance workouts. Just make sure to still do your endurance workouts outside or in a secluded indoor location. And of course as always (and this is especially important during epidemics), wipe down your equipment before and after use.

However, save your floor work like self myofascial release (SMR, foam rolling), stretching and other calisthenic exercises (push ups, etc) for elsewhere. The floor is full of germs, and there’s not really any way to wipe that area down. If at all possible try to do some of those exercises on a bench, but I know many of these exercises must be done prone or supine on the floor.

Do these in a separate session before/afterward at home or in a secluded indoor area. It sucks to have to break a workout into separate parts like that, but getting sick sucks a lot more.

Do home workouts in a room alone with the window open

When I say secluded indoor area, the vast majority of the time I think this should be in your own enclosed room with no other traffic, where the only germs on the floor are your own. Obviously, make sure you have the needed floor space to do a workout (and having been there, I know many rooms don’t offer a lot of space).

If you live with others, you will want to open the window no matter how cold it might be. This will help circulate some of that diluted (cleaner) outdoor air into your room, and help circulate any possible contaminated indoor air out of the building.

Living alone of course makes this a lot easier. Opening the window is probably more optional if you live alone, depending on whether anyone has visited or how often you get visitors. And you probably have more space, likely enough to do a workout.

After unavoidable situations around other people, do a flush and clean as soon as possible

Whenever you do have to spend time around other people, you should try to do any of the following once you leave that environment and are alone or home:

  • Wash your hands with soap. If the winter conditions are chapping your hands, apply whatever lotion or solution you have that helps with that afterward. But do wash your hands.
  • Take rubbing alcohol, antibacterial cleaner/wipes or any other sort of suitable cleaner and wipe down any surfaces and equipment that was exposed to other people, including any surfaces on which you sat anything exposed to other people.
  • If home, remove/change your external clothes before sitting or laying on anything. Pretend you just fell on poison oak or landed on someone with bad ringworm or something. Anything exposed, get it in the hamper ASAP and get some clean clothes on.
  • If you’re home for the day or evening, consider taking a shower or bath right then and there. No need to take 3-5 showers in a day, obviously, but a 2nd shower or bath might be a good idea.
  • If it’s with you, use your neti pot with distilled water and a nasal-acceptable saline solution. If you don’t have these things, get them, learn to use them and start using them.
  • Drink at least 8oz of some hot liquid, whether it’s herbal liquid, some soup, or just boiled hot water with lemon or something similar in it. Consider bringing an electric kettle to work, some filtered water and whatever tea etc to allow for doing this away from home.

This sounds like overkill, but consider that the average person gets sick one or more times every winter. Doing the average effort is probably just going to get you sick. You’re trying not to get sick because you’re training. You should put in an above-average effort to safeguard yourself.

This isn’t a totally extreme approach (like wearing a HAZMAT suit and fumigating in an airlock). But it’s the least that’s substantially effective.

If you don’t feel well on a key workout day, do the distance without the intensity

I think it’s important to continue training at your normal frequency and volume however much you can during an epidemic. The circulation from your training is a prime weapon in warding off and filtering out illness.

However, some intense workouts may not be helpful if your body’s defenses have been partially compromised and you feel yourself battling an oncoming illness. While you should not totally give into it and take a break from training, you also may be doing more damage than good if you push through hard reps with a compromised immune system.

Instead, as you would if your muscles were sore or you were battling a minor injury, you should keep the scheduled distance while omitting the high intensity. If you know, for example, that a 12x400m workout with 400m recovery would require 8 miles of running (1 mile warmup, the 3 miles of reps plus the 3 miles of cool-down intervals, and a 1 mile cool-down run)… you could just run 8 easy miles that day instead. It’s not nearly as hard on your body but you still get the aerobic benefit of running the 8 miles, most of the neuro-muscular benefit from running the 8 miles (just without the intensity of the reps), and all of the respiratory circulation from doing the workout.

I found from experience that when I felt an illness coming on and just skipped workouts, I got sick as expected and stayed sick for a bit. Whenever I felt an illness coming on and made sure to keep training regularly, it either went away without making me totally sick, or I got sick but minimally so and then quickly recovered.

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Avoid the Novel Coronavirus (and other illnesses)

Coronaviruses are in general quite common. You may actually get one once every year or two. However, we’re experiencing mass panic over the current novel coronavirus strain, which has killed a few thousand people in China among the many thousands infected, and sent entire nations into a panic.

There are a handful of truths regarding this novel coronavirus:

  • Most of the people who contract the worst form of the novel coronavirus will make a full recovery without any required medical intervention, just like most people who get a common cold or the flu.
  • The death rate of the novel coronavirus is actually quite low. About 1-2% of people who have reportedly tested positive for it have died from it, and almost all of the deaths have been in China and Italy, where tens of thousands (again, nearly all known cases) have been diagnosed. Virtually all of the people who have died from the novel coronavirus either have seriously compromised immune systems or live in abjectly unsanitary conditions (and that’s assuming all stats are accurate, which is highly questionable). Sure, I’d be worried about the health of either population, but the vast majority of those reading this are in a much better situation.
  • Regardless of anything anyone does, there’s little people can do to prevent its overall spread, quarantines or not. It’s an airborne virus, and a common type of virus at that. It’s like trying to eradicate or quarantine the flu or common cold. Good luck.
  • The current quarantines are more a product of systemic panic than necessity.
  • Other governments are semi-thoughtlessly following in kind with their own over-reaching quarantines, not realizing they’re parroting a needless overreaction from a totalitarian government. This never minds major events that have elected to cancel said events in response to the hysteria. In most cases, they’re making a panic-driven mistake.

All of this said, this novel coronavirus strain is worth concern, the same way any major flu strain or flu season is worth concern.

As always, there are things you can and should do to safeguard yourself from illness and give your body the best chance to flush and resist that illness should it find its way into your system.

However, I have useful advice beyond the standard “wash your hands, take your vitamin C, avoid crowds, etc”. Here are some tips for you to help your body and immune system withstand any potential exposure to any illness, not to mention the novel coronavirus.

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Break up easy workouts when life gets busy

people walking on street

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Often I have days where I need to get in an extended regular run, something like 60 minutes or 6 miles, but my schedule ends up so busy there isn’t a suitable block of time available without compromising my recovery (e.g. losing sleep by having to wake up early or working out so late that it affects sleep later that night).

For example, I wake up no later than 7:00am (usually more like 6:00am) to get ready for and then commute to work. I work until 5:00pm, and often I’d have the rest of that night until needing to get to bed around 9:00-10:00pm. I often do my training runs in the evening around 5:30-6:00pm after commuting.

But say on this given example day I have a webinar appointment at 6:00pm, which lasts until 7:00pm. Since I need to set up equipment shortly before 6pm, this doesn’t leave more than 30 minutes for a run, which isn’t enough time for a 60 minute run, or since I’m not Mo Farah I cannot run 6 miles in 30 minutes.

I could just not work out that day. But let’s say for whatever necessary reasons I was not able to work out Monday. And if I defer this workout to Wednesday I lose the last day off I have this week, and my training schedule is such that five days of running in a row might be too much. But if I just cancel this workout, I lose so much training volume that it negatively affects my needed development and could be too costly a setback.

What a bummer, huh? I should just cancel my goal race or scale down my race goal, right?

Absolutely NOT.

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Tips For Effective Runner Hydration

blue labeled plastic bottle

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I usually don’t drink much water before or during a workout. During races, however, I hit the fluids at almost every aid station in almost every race.

Over time, I figured out the right balance of consuming water/fluid against your training. For most, getting it 80% right or better is really as simple as carrying a small water bottle with you, or running near ready access to water.

I think most runners over-think and over-do hydration. I think spending more than a sentence discussing hyponatremia is overkill (if you drink the electrolyte fluid available, you aren’t drinking a gallon of water per hour, and you eat a salty diet before the race, you’re fine). And I think a lot of the discussion online and in running groups is simply about upselling ‘hydration’ products you mostly don’t need.

And a lot of hydration related distress is beyond the control of your hydration: You either went too hard, it’s too hot outside, or both. No amount of hydration can prevent that scenario, and the best that effective hydration can do is partially mitigate the problem. What many think is a hydration problem is really a climate adjustment problem.


Still, I’ve figured out some effective principles that can keep you hydrated without sending you on needless trips to the restroom.

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Valuable Training Recovery Habits

woman in gray crew neck shirt running on brown soil during daytime

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I don’t get a lot of delayed onset muscle soreness (DOMS) during training. Incidentally, I had some a couple days ago after an interval workout, though I also hadn’t been training that much and I’m ramping back up to a normal training volume.

I’ve been able to train 7-10 hours per week over the years despite a full time job in Chicago and other commitments. A lot of that is creatively integrating training into my commute by running to train stations or all the way home from work, sure.

But those daily 4-7 mile runs, especially with some true speedwork sessions during the week and long runs during the weekend, not to mention all the work and walking and errands I did when I wasn’t running… could have burned me out quickly had I not developed effective recovery habits to follow between work and all those runs.

Even if you aren’t running 6 miles in your work clothes right after getting off work, many of the habits that have helped me can help you as well. In fact, the busier you are and the more you train, the more important it becomes that you adopt as many of these habits as you can:

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10 Tips For Running the Las Vegas Rock + Roll Marathon, Half Marathon, 10K

attraction building city hotel

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Oh, right. The Las Vegas Rock N Roll Marathon races are this weekend. Always held in mid-November, this is not only the biggest Las Vegas race weekend of the year but also one of the nation’s most popular running races. This is of course thanks to the chance to run along the famous Las Vegas Strip, making the course one of the most scenic courses in the world.

I live here in Las Vegas now, but I’m not running the race this weekend. I’ve run the Half Marathon before (in fact, my half PR was at this race). I certainly have a few tips that can help others running this weekend, whether you’re local or visiting from out of town.

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12 Tips For Running The Las Vegas Turkey Trot 12K

Las Vegas Turkey TrotBBSC Endurance Running is hosting their annual Las Vegas Turkey Trot at the Historic Railroad Tunnel Trail near Hoover Dam on Thanksgiving Day. They’re hosting multiple distances from 5K to a half marathon for the trot.

I’m running the 12K this Thanksgiving Day along with my soon to be brother in law (an avid 1:35-ish half marathoner who will probably run a much faster time than I will). I’m still ramping back up to marathon training fitness ahead of starting training for the 2020 Vancouver Marathon, and this race for me is more of a look-see tune up race… plus a neat opportunity to run a trail race at a distance (12K, 7.46 miles) you don’t generally see.

I’ve recently traveled to Boulder City and run the Railroad Tunnel course to get acquainted. I’ll probably run it a few more times before race day.

There’s 12 unique strategic elements I’ve discovered to running this 12K, and don’t mind giving away to other runners of this year’s Turkey Trot. Whether or not you’re in the running for any race prizes, keeping these 12 elements in mind will at least help you enjoy this race to this fullest.

Plus, even if you’re not running the 12K, these may still help you some: The 12K course is part of the Half Marathon course. And I have some bonus advice for you as well!

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