Max's Running Tip of the Month - December 2014

The following article was written by +Max King and originally printed in The Footzone Bend's December e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max winning the 2014 IAAF 100k World Championships (Photo by iRunFar)

Most of us take some sort of break from running during the winter, either to do something else or just rest the legs for a bit. A break during this time of year has advantages of getting you mentally rested and ready for next year and allowing all that training you've done all year to really sink in. Taking a break this winter doesn't mean that you have to let yourself get completely out of shape and have to start over next season. I always look forward to a winter break, but if I take time completely off my feet, I dread the few weeks back when everything tightens up and just plain hurts to run.

The best thing I've found to give your body a rest and keep your fitness maintained is to cut your mileage down to about 15-25% of your normal so that you're running a small amount every other day. This gives your body the physical and mental break it needs while still letting your muscles retain some of that running memory and conditioning. That way when you do want to start up again everything will be ready to go. Enjoy the season and be safe out there.

Max's Running Tip of the Month - November 2014

The following article was written by +Max King  and originally printed in The Footzone Bend's October e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max wins the 2010 USA 1/2 Marathon Trail Championships (Bend, OR)

I recently had a dedicated runner come up to me that has been coming to my Tuesday Performance Group workout for the past month and say "I'm a totally different runner than I was a month ago". That is a huge compliment to me and the main reason I do the TPG workouts. And she's exactly right. I've heard it again and again from people, a little bit of hard work and faster running can make you a whole different runner. And notice I say "faster" running and not "fast" running. I love to see everyone from 12min/mi pace to 5min/mi pace out there working out together and encouraging each other.

So, I challenge you this winter to add a little speed and hard work into your running regimen either at my Tuesday Performance Group or on your own. It will build not only speed and endurance but confidence that next year you'll be a better runner.

Be sure to email me at max@footzonebend.com to be added to the TPG list so you know where the workouts will be each week.

Max King's Running Tip of the Month - October 2014

The following article was written by +Max King and originally printed in The Footzone Bend's October e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max at the 2012 World Mountain Running Championships.

We've probably touched on this before but going into this time of year sometimes the most difficult part of our run is just getting out the door. We're losing daylight and summer warmth at the same time. Mornings are beautiful but a chill lingers and those shorts and t-shirt just aren't cutting it anymore. Well, never fear, that's why they make great running gear and you hear all the time "there's no such thing as bad weather, just bad clothing". As much as I hate to go from shorts and t-shirt weather, sometimes it's fun to dig through the closet for those long lost tights or pick up a new jacket that fits and feels as well as new shoes do.

It's important to keep your core warm but just as important are good accessories for your appendages. I hate cold hands and it's what keeps me inside many of those really cold days so that's why I have 5 pairs of gloves, one pair for every 10 degrees the temperature drops. And don't forget the hat, Buff for the neck, glasses, arm warmers, and socks. There's something for everybody to keep you warm and comfortable. So remember, as our temps drop, the miles don't have to.

Max King's Running Tip of the Month - June 2014

The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter.  Reprinted with permission from The Footzone Bend and +Max King.  

If you're like me, you probably get pretty bored doing the same route every day, same long run every weekend. This month I'm going to put out a challenge to find or explore something new each week in June. It can be something simple like a trail you see every day on your normal run but have never taken, or a completely new area of the state that you explore on a family vacation. Whatever it is, make it something fun that you haven't done in a while or ever.

Jeff Browning (left) and Max King (right) at the 2011 Flagline 50k

The beauty of this time of year is that almost a quarter of the state becomes accessible again with the snow melting and opening up new trails and roads we haven't been on in at least 8 months. We take vacations to different places where getting out for a run might be daunting by not knowing the area, but that's half the fun, just make sure you can get back.

It's so easy to reinvigorate your running with some simple changes to your daily routine. So get out there, mark your calendar if you need to, and go do something different. Explore!

- - Max King

Max King's Running Tip of the Month

The following article was written by Max King and originally printed in The Footzone Bend's April e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Someone once said "To run fast...you must run fast." Wise words by any standard but also very true. As race season approaches, the same 5 mile loop at the same pace isn't going to make you any faster. You must stress your body by yes, running faster. Start with interspersing short fast sprints of 30sec with 1min jogging rest in between during your easy runs. Gradually build up to full on interval workouts with a structured approach of warm up jog, stretching, hard intervals of 1min - 5min, then cool down jog. It takes time, but it will also reap big dividends when you enter your next 5k.

Max King's Running Tip of the Month

The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max King, 1st place, 1:15:48. 2012 USA 1/2 Marathon Trail National Championships

It's trail time. Trails are opening up more and more every week, we're getting into trail race season, and we're all getting out there to log some miles on new terrain. To help you out this year here are some tips that will make your trail experience safer and more fun.

1. Carry the essentials. Depending on the distance this is going to mean different things. Shorter runs can be accomplished with a simple hydration carrying system and a little bit of food. If you're new to a trail system I definitely recommend carrying a map, compass, a GPS device or all three. It's easy to get turned around in the woods. And know how to use them. For longer runs in the mountains, a jacket, hat, food, water, and probably some emergency equipment such as a fire starter, space blanket, and water purification is important. You may not need it but if you do, you'll be glad you have it.

2. Be courteous to other users. Since the high mountains aren't open yet a lot of the lower trails are heavily used this time of year by hikers, runners, bikers, and horseback riders. We all love being out in the forest, so we all need to get along. Yield to horses and get off the trail, bikers are supposed to yield to you, but keep your head up and be on the lookout, they're going faster and sometimes it's easier (and safer) if you take the proactive approach to remove yourself from the trail first. And remember, you're in Central Oregon, be nice!

3. Let someone else know where you'll be going, or at least the general area. I'm terrible about this, but this is something that can get you into big trouble if you get injured with no one else around.

4. If you're new to trail running do a little research before heading out to familiarize yourself with the trail system you're going to and the trails you want to run. Use a map or an internet resource to read up on a trail. Nothing can ruin a run faster than getting on a trail that is technically over your head. Your one hour run might turn into a 3hr hike.

This is by no means an exhaustive list of recommendations for staying safe on the trails this summer, only a guide to help you to remember to think about your safety when you head out into the forest and mountains. Happy running!

Training 201 Clinic with Max King -

Thursday, May 9th at 7pm 

Join FootZone for Training 201 with Max King, a follow up to the popular Training 101. Max will lead a discussion answering questions such as:

• How the body adapts to different training stresses and environmental stress?
• Do you respond better to speed or endurance training?

Attendance to Training 101 is not necessary to attend Training 201, but you may find attending both helpful.  

Let us know you're coming, please RSVP!

The Footzone is a locally owned full service running store in Bend, Oregon

Max King's Running Tip of the Month

The following article was written by Max King and originally printed in The Footzone Bend's April e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

The Footzone is a locally owned full service running store in Bend, Oregon

It's time to get racing, or at least put one on the schedule for motivation to get into training mode. If you're not there yet, don't worry about it, you can save this tip for when you're there, it doesn't expire.

As you start training harder and you're thinking about taking that jump to interval training where you're asking a lot of your legs, don't forget to pamper them with a very good warm up routine to get them ready to go.

A warm up routine should consist of a light jog of 10-20 minutes to get the muscles warmed up, blood flowing, and all the muscles firing. After that, don't just get right into running fast, go through a series of active/isolated stretching for each of the main muscle groups; quads, hammies, calves, and glutes. This series of stretches moves muscles through their range of motion to stretch them but will not weaken them like static (stretch and hold) stretching will. This can take between 5-15 minutes depending on how much you feel like you need and how intense the workout will be. After this, a series of more dynamic stretches can further get muscles stretched, activated, and ready for big powerful movements such as a speed workout. Then, a few strides (50-100m sprints), and you're ready to go. A good warm-up should last anywhere from 20-45 minutes depending on the workout intensity (longer for more intense) and time available. A good warm-up will decrease injury risk and help you get more quality out of your workouts.

Active Isolated Stretches for Warm-Up:
Standing toe touch (hamstrings) - one leg slightly in front of the other, bend down with front leg straight, back leg bent, touch your toe (if possible), hold for 1-2sec, come up, switch legs and repeat about 7-10 times on each leg.

Standing quad stretch - same idea on stretching, grab one foot and pull it up behind you to your glute, hold for 1-2sec and release, switch legs, repeat 7-10 times

Glute stretch - while standing, lift your knee toward your chest, grab it with both hands and pull it further toward your chest, hold for 1-2sec, release and switch legs, repeat 7-10 times.

Calf stretch - standing against a wall or tree, stretch calves using the same technique holding 1-2 sec, bend knees to get the soleus, straighten knees to get the gastroc.

Max King is a Bend, Oregon based elite trail runner

Training 201 Clinic with Max King - Thursday, May 9th at 7pm - Bend, OR
Join FootZone for Training 201 with Max King, a follow up to the popular Training 101. Max will lead a discussion answering questions such as:

• How the body adapts to different training stresses and environmental stress?
• Do you respond better to speed or endurance training?

Attendance to Training 101 is not necessary to attend Training 201, but you may find attending both helpful.

Let Footzone Bend know you're coming, please RSVP!

Trail running: How to get started

Photo by Dave Thomason (Bend, Oregon)

You’ve read a few things about trail running and even had a few friends tell you a thing or two about the sport, but you are still apprehensive about giving it a try. A few tips and suggestions (in no particular order) may be just what you need to get you to the closest trail head for your first adventure on the trails.

Tip: Identify a trail

Consult your local city, municipal, or county parks and recreation department, the U.S. Forest Service, a specialty running store, or the Internet for trails in your area. Look for trail race calendars and select a trail race in your area, visit the website, and download the map. Trail races are excellent courses to consider for runs on your own, plus you may like the course so much that you enter the race.

Tip: Think time not mileage
Running three miles on the roads may take you 24 minutes while three miles on trails could take you twice as long depending on the elevation changes and the terrain. It is best to plan your run in terms of time, not distance, so that you don’t head out for a run that is beyond your capabilities.

Tip: Keep your eyes on the trail underfoot
Most trail running injuries occur when a runner glances upward for a split second and immediately is on the ground with a sprained ankle, twisted knee, or bruised hand. To enjoy the view…stop running and look around you. Unless you are stopped, or the trail is completely void of rocks, gravel, tree roots, leaves, ice, or cactus, watch where you are going. Know what the terrain is like under your footfalls. Pay attention to the trail.

Tip: Dress appropriately
Always be prepared for what the conditions are, or what they might become. If you are heading out for a 20 minute run, chances are the conditions will remain similar to those at the start of the run throughout the run. However, if you are venturing out for a run of more than one hour consider what the conditions might become. You may start in the sunshine only to experience a dramatic change in weather 90 minutes into the run. What was once bright sunshine is now a sky covered in clouds with thunder rolling in the distance. Hopefully you have carried a wind jacket, tights, or a cap to keep you warm for the run back to your start point.

Tip: Know the route
Either take a map with you on an unfamiliar route, or run with someone who knows the area (a great idea for your first trail run is to run with someone and get tips about technique). Getting lost is certainly a possibility especially if you are in a new area, on a new trail, or trying a different route you’ve never tried before. If you are by yourself, let someone know where you plan to run, or leave a note in your car at the trail head that describes the route you intend to run. Safety in numbers is something to consider and running with a friend not only gives you company, but also provides support should you get injured on a run.

Tip: Consider the terrain
For your first trail run, start out with a relatively flat to rolling course. Don’t attempt to run up a 14,000-foot peak your first time out the door! Gradually add more elevation, more distance, and more challenge to your run. Challenge can come in terms of footing, steepness of the trail (either ascending or descending), or greater altitude. When you are running uphill be sure to use your entire foot as opposed to running on your toes. Roll through the ball of your foot. Toe runners often have screaming calves at the summit of an ascent. On downhill sections avoid using your breaking muscles and slow down in order to save your quadriceps. You can also you a “traversing” technique on very steep downhill sections similar to a novice skier weaving from right to left across the width of the trail.

Tip: Think hydration and nutrition
Drink and eat before your run, during your run, and after your run. The amount you eat and drink will vary based on the duration of your run. If you are going out for a run under 90 minutes, a single water bottle may be all you need. However if it is extremely warm, you may need to consider some electrolyte replacement. Anything beyond two hours and you should supplement with some nutrition as well.

Tip: Invest in a good pair of trail running shoes
Your seven ounce racing flats may be the perfect shoe for your 5km road race, but won’t be a good choice for the trails. A shoe with good support, stability, gripping potential, and comfort is essential for the trails. There are numerous trail shoes on the market ranging from light and quick (those that are appropriate for short uphill runs), to midweight and reinforced (appropriate for longer runs with more gnarly terrain), to heavy and extremely stable (appropriate for short, rocky, ever-changing terrain). A good all-purpose trail shoe is one that is a good transition shoe, one that will perform well on short sections of road as well as the trails. There are few people who live right next to a trail head so it is helpful to select a shoe based on where you will be doing most of your trail runs.

Enjoy yourself and set achievable goals. For more about trail running visit www.trailrunner.com.

Article originally published July 2010 by Nancy Hobbs - Executive Director - American Trail Running Association