Physical Strength

You will see a lot in here about running and swimming. I am a former competitive swimmer who became a triathlete and discovered I don't hate running after all. I ran my first marathon in January 2006 at the Chevron Houston Marathon. That day, I raised $13,000 for the Leukemia & Lymphoma Society and crossed the finish line having qualified for Boston. Three months later, I ran the Boston Marathon. The slowest marathon I ever ran was on April 13, 2008 in Tempe, Arizona at the Ford Ironman Arizona. By the time I started that marathon, I had spent many miserable hours riding through the harsh heat and wind.

My favorite number is 17. Sometimes I call it my "lucky" number, but it really hasn't ever brought me any luck. Still, I love this number, so below I have written 17 reasons I think you should RUN!

originally published on August 25, 2015 by Dana-Susan Crews

1. It’s cheap! You don’t need a pricey gym membership, just a good pair of running shoes and you’re set.
2. You can do it anywhere. On vacation? Go run. In the city? Go run. In the country? Go run. Explore new places and even get to know your own town better by running.
3. Make friends. You may already have all the friends you think you need, but running buddies are simply the best. Long runs on the weekend with your run friends cannot be beat.
4. You’ll be healthy. Contrary to what non runners think, running is a healthy lifestyle choice. Did you know that running can reduce your risk for developing certain types of cancers by up to 30%? Run!
5. You’ll look amazing! You won’t likely get super skinny like the elite marathoners, but over time your body will be transformed. Your muscles will be more defined. Your skin will glow with joy. Your beauty will come from the inside out.
6. It’s cheaper than therapy. You might have seen this on a T-shirt and guess what? It’s true! Running releases endorphins that lift you up in spirit. If you’ve had a bad day, go run. You’ll feel so much happier.
7. Boost your memory. Did you know that exercise is not only good for the body, but also for the mind? Running can help keep your mind sharp and focused.
8. Boost your energy. If you’re feeling sluggish, go for a run. This will increase your energy level immediately.
9. Great bonding time with your dog. Dogs love to run so take your best friend out on a nice jog and enjoy the great outdoors together.
10. Better sleep. When you’re getting plenty of exercise, you will sleep much better. This will also lead to better overall health and improved quality of life.
11. Running is a year-round sport. Hot and humid? Go run. Snowing? Go run. Raining? Go run (but don’t run if you hear lots of thunder).
12. Great alone time. Even though you sometimes need your running buddies, there are times when you just need to escape the world and be alone. Go for a run.
13. Build some serious confidence. Set some personal goals and when you achieve those, your confidence will grow.
14. Earn some great hardware. You don’t have to race, but if you do, most races hand you a finisher’s medal at the finish line. This kind of makes you feel like a champion.
15. Wear some great outfits. Compression socks, fuel belts, wicking fabrics, big GPS watches, you name it… runners get to wear some pretty cool stuff.
16. Reconnect with nature. In this modern era, we spend so much time in the car or in an office or staring at a screen. Get away from all that and run. While you run, look up at the sky and see the sun and moon and stars and clouds that you haven’t noticed in a long time. Check out the trees and plants and birds and animals running along with you. See our beautiful planet once again and fall in love with nature.
17. Run for charity. Run a race for a cause and you will cross the finish line feeling a sense of accomplishment that goes beyond anything you’ve ever known.

So, what are you waiting for?

Ready to run?

Let me help you find the right place for training

OR the charity you can run for!

Contact me.

What Not To Wear

by Dana-Susan Crews

When I have the privilege of taking a beginner runner from never having run to loving the sport, my first step is to get that athlete into the right shoes. Next, we learn about clothing. You have now decided to do an endurance race. Congrats! You're embarking on a life-changing experience. In hopes that you'll have the greatest time of your life, here are a few tips for getting started with my "What NOT to Wear" when you're training...

Cotton
Cotton clothing gets very wet and heavy when you sweat. It clings to your body and can cause chafing. The best materials for running are wicking fabrics such as polyester or spandex. These help lift the sweat away from your body. Some of these fabrics are even odor resistant.

Sweatsuits
Just like cotton, these will cling to you when you're sweaty because they hold the moisture in.

Heavy, cotton socksToday runners can choose wicking fabrics for socks. In addition to wicking the sweat away from your legs and feet, they help give your feet the air you need to avoid blisters.

New clothing on race dayRunners should only wear clothing on race day that they have actually trained in. It's a terrible feeling to go out in a brand new running shirt you've never tried before only to realize it causes chafing or discomfort. Train in your race day clothing BEFORE race day!

Old "sneakers"First of all, don't wear "sneakers". Wear running shoes! And get yourself fitted in the right shoes for your feet. Go into a running store (where there had better be a treadmill) and have a shoe expert watch you run, looking at your foot stride, strike and arch. Your running shoes don't need to be "broken in", but should feel good from the beginning. If your shoes hurt your feet in any way, return them and find the right shoe. Taking those first steps in the right running shoe will dramatically decrease your risk for injury.

How to Decrease the Risk of Injury

by Dana-Susan Crews

Injuries. We do our best to avoid them, but no matter how hard we try, sometimes we get hurt. So, what are some of the most common injuries for endurance athletes and what should you do when they happen?

SWIMMERS:

Shoulders- Swimmers can develop serious overuse injuries in their shoulders. These can include pressure on the rotator cuff or bicep tendinitis. Fatigue and weakness of the rotator cuff and muscles surrounding the shoulder blade can cause a lot of pain.

Lower Body Injuries- Knee injuries involving the tendons and ligaments are not uncommon for breaststrokers. Often they experience hip pain from inflammation too. Swimmers can also experience back pain if they do a lot of "dolphin" kicking.

*How to Decrease the risk for the above injuries:

- Good stroke technique

- Do more than just front crawl. Mix your strokes to avoid overuse.

- Do core strengthening (i.e. Pilates or Yoga)

- Rest

- Do specific strengthening activities for shoulders, hips and back

CYCLISTS:

Patellar Tendonitis- The patellar tendon is located just below the kneecap. If your bike seat is too low or if you've been riding too long using big gears, you are at an increased risk for patellar tendonitis. That is because the gluteal muscles aren't being used as well as they should be so the quads become overworked.

*Decrease your risk by adjusting your seat. Raising it will cause you to use more hamstring and gluteal muscles, taking some of the strain off your patella tendon. Also try to vary your pedal cadence.

Saddle Sores- Spending many hours in the saddle can cause a skin rash/disorder.

*Decrease your risk by lowering your saddle to prevent excessive friction against your seat. Use creams, lotions, Vaseline or Body Glide.

Lower Back Pain- Many hours riding can cause back pain. Sometimes serious conditions involving nerve entrapment and sciatica can develop.

*Try core conditioning to strengthen the back. Seek medical attention if this is severe.

Achilles Tendonitis- This overuse injury is caused by inflammation and often requires taking some time off and perhaps a little ibuprofen.

*Be sure to get properly fitted on your bike and pay attention to the position of shoe cleats.

Abrasions & Road Rash- Hard falls can cause the skin to rub off. If you fall, be sure to clean the wound. Keep a First Aid kit handy on long rides (SAG vehicles should always have these). Cover the wound with antibiotic ointment and a dressing. If the abrasion is severe, seek medical attention to avoid infection.

Foot Pain- Most foot pain for cyclists is due to being in the wrong shoes or poor foot biomechanics. For a better explanation of cycling shoes and biomechanics click HERE.

RUNNERS:

Runner's Knee- Knee pain is the most common injury/pain in the sport of running. The pain is usually in or behind the kneecap and can be intense.

*Overuse is a major factor so cross training and/or rest days should be incorporated into the training plan. Strength training and core conditioning can help. If the pain is severe enough, you should see a doctor and have an MRI.

Shin Splints/Soreness- Pain or soreness in the shins can be caused by irritated and swollen muscles, overuse, over pronation or weakness in the hips or core. There is a difference between mild shin soreness and shin splints. If you have shin splints, these are actually stress fractures (tiny breaks in the lower leg bones) and you must stop running and seek medical attention.

*If you suffer shin soreness, you need to rest. Ice your shins. Perhaps take an anti-inflammatory. To decrease risk for shin soreness, do some range of motion exercises (for example, write the alphabet in the air with your feet in big cursive letters). You can also wear compression socks.

Achilles Tendonitis- The Achilles tendon connects your calf muscles to the back of your heel. Almost all the force generated when your toe leaves the ground comes from the Achilles and this force can be as much as three times your body weight. The faster you run, the more strain you put on the tendon.

*Work on strength training (especially on the calf muscles) to help avoid this injury. Make sure you're in the right running shoes. Find a good massage therapist. Be sure to incorporate cross training so you're not running every day.

Iliotibial Band (IT band)- Weak hip muscles, over pronation or poor foot biomechanics can increase risk for IT band syndrome. Other factors can be a difference in leg length or running on hills or uneven road surfaces.

*Help heal IT band syndrome with foam rollers, massage, rest, ice, anti-inflammatory meds, stretching and strength training, and acupunture. To help decrease risk for IT band issues, try cross training to avoid overuse. Carefully increase mileage rather than bumping up too quickly. Run on even surfaces and avoid too much downhill running.

Plantar fasciitis- This is caused by inflammation of the plantar fascia. Being a heel striker can be a factor. If you reach forward with your legs in a long stride, you're likely to land on your heels which can create great force on your heels of up to six times your body weight. Tight calves and lack of flexibility are also factors.

*Make sure you are in good shoes. Get a massage and/or learn to use a tennis ball to massage your foot. Do some good stretching and strengthening exercises to loosen tight calf muscles or tight ankle muscles. Avoid wearing flip flops or walking barefoot.

As fall season begins, we want you to have a safe, injury-free training season! Be sure to talk to your coaches and get started in the right shoes and clothing. Attend your training clinics and follow the great advice of the experts who are there to help you stay free of injury! Good luck!

Famous Triathletes

by Dana-Susan Crews

Jennifer Lopez, 2008 Nautica Malibu Triathlon

Maybe we could try to recruit some of these celebrity triathletes to TNT!

• Jennifer Lopez: 2008 Nautica Malibu Triathlon, Finish Time- 2:23:38
  *J.Lo started training only six weeks after giving birth to her twins and raised $127,000 for Children's Hospital of Los Angeles.
• Matthew McConaughey: 2008 Nautica Malibu Triathlon, Finish Time- 1:43:48
• Gordon Ramsay: 2013 Ironman World Championships in Kona, Finish Time- 14 hours, 4 minutes, 48 seconds
• Teri Hatcher: 2009 Nautica Malibu Triathlon, Finish Time- 2:06:50
• Mario Lopez: 2009 Nautica Malibu Triathlon, Finish Time- 2:03:17
• Jon Cryer: Avid triathlete who competes in various distances. At the 2012 Malibu Triathlon, he lost control of his bike and crashed, but finished the race anyway.
• Apolo Ohno: 2014 Ironman World Championships in Kona, Finish Time- 9 hours, 52 minutes, 27 seconds
• Chris Pratt: 2015 Ironman 70.3 in Miami, Finish Time- 7 hours, 4 minutes, 52 seconds
• Hines Ward (the very first NFL player to finish an Ironman): 2013 Ironman World Championships in Kona, Finish Time- 13 hours, 8 minutes, 15 seconds
• Megyn Price: The Rules of Engagement actress is an avid triathlete
• Natalie Morales: Natalie is an avid marathoner and triathlete. 
• David Denman: Nautica Malibu Triathlon, Finish Time- 2:30
• Claire Holt: 2012 Nautica Malibu Triathlon, Finish Time- 1:44 (this earned her first place in the female celebrity division)
• Sanjay Gupta: This famous doctor has finished several triathlons.
• Rick Perry: The former Texas governor has finished several triathlons.
• America Ferrera: Saving the "best" for last, I am so impressed with America Ferrera who not only raced her first triathlon on September 17, 2016, but did it on behalf of The Leukemia & Lymphoma Society's Team In Training and raised more than $20,000. Yay!!!!!!!

Should I Buy a Tri Bike?

by Dana-Susan Crews

One of the most frequently asked questions from beginner triathletes is, "What's the difference between a road bike and a tri bike?" followed by "Should I invest in an expensive tri bike?".

TRI BIKES vs. ROAD BIKES:

Simply put, a triathlon bike is designed to be ridden in the aerodynamic position. Tri bikes help facilitate the transition from bike to run better than road bikes by providing two specific benefits:

1. Improved aerodynamics with better comfort and efficiency.
2. Easier transitions from bike to run.

Aero handlebars allow the rider to sit a bit lower on the bike. From the front, you can see that the rider's body is narrower than having their arms spread out on road bike handlebars. Their upper body is better supported while their elbows rest on the bars because on a road bike, the rider must rely on upper body muscles to support their body.

Another difference between a road bike and tri bike is the seat tube angle (the angle that the tube supporting your saddle makes in relation to the ground). A road bike seat tube angle typically ranges from 73-75 degrees. Tri bikes have steeper seat tube angles that typically range from 75-80 degrees. Check out the bikes below to see these differences:

SHOULD I INVEST IN A TRI BIKE?

Maybe. Think about your goals. If you're about to do your very first triathlon, do you really want to go out and spend a lot of money on a bike? Probably not. Sure, you will likely fall in love with this fun sport, but it's your first race, so why not try to tri first and make absolutely sure you want to continue to race before making a big purchase.

For your first triathlon, most coaches recommend borrowing a road bike or tri bike from a friend. You can even use a mountain bike if that's what you already have at home (although please note, these are heavy and the tires are big which makes them a lot slower out on the road).

Once you finish your first triathlon and have decided to continue in the sport, racing in long distance events like 70.3 and iron distance triathlons, investing in a nice triathlon bike is very important. Always talk to your coach first. Get yourself fitted properly by a professional at a reputable bike shop. Your bike is the most expensive piece of equipment in this sport, so choose wisely.