The Stress Fracture Diary: Do's and Don'ts of Interacting with Injured Athletes

Over the last six weeks, I've had a lot of conversations with a lot of people in my life: family, friends, co-workers, strangers, other runners, students- all about my injury. When you're moving around on a knee scooter and wearing a boot, it's bound to come up in conversation.

Out of those interactions, there have been some that have been positive and helpful and then others that have pissed me off or made me cry. So, if you don't want to make your injured friends cry, check out my tips below on how to interact with the injured runner.


DO ask someone if they need help.
Scooters/wheelchairs/crutches are tough to get around on. If you see someone struggling with steps, a door, carrying something, simply ask, "Can I help you with something?" It can be a huge help to those of us with mobility issues.

DON'T stare, point, or laugh at someone using a knee scooter.
Seriously, this has been the WORST part of being injured. I can't tell you how many people point, snicker, stare, etc. when they seem me walking by. Yes, I get it- knee scooters aren't that common and you've probably never seen one before. But really, would you stare and point at someone in a wheelchair? No, I didn't think so. It's rude and annoying. So please, if you see someone on a knee scooter, just make eye contact, smile, and don't stare at their medical device.

DO remember that there are still other things going on in their life outside of the injury. 
Every conversation I have doesn't have to be about my foot. Trust me, there are some days that I just want to talk about anything but running or my injury. Respect an injured athlete's feelings and boundaries on what they are comfortable sharing or discussing. And ask them about other areas of their life- work, family, traveling, etc.

DON'T assume you know everything about their injury or how it happened.
Just after I got diagnosed, when everything was still shocking and sad, one of my college students said to me, "Oh I guess you got that from running. You shouldn't run so much." Even typing it now, I'm still furious. Please don't assume you know how someone got hurt or why they got hurt. And even if you do, rubbing it in is only guaranteed to make someone feel worse.

DO ask permission to ask about their injury.
I can't exactly describe why, but constantly hearing "OMG! What happened?!?!" especially from people I don't know is infuriating. If you'd really like to know, try asking, "May I ask what happened to your foot?" Then I have the opportunity to decide if I want to share that information with you or not.

DON'T treat someone's body like public property.
No, you can't touch my foot- or my scooter. No, you don't get to talk about me in the third person while I'm in earshot. No, you can't ask me tons of questions that are invasive- especially if you are a stranger. No, you don't get to disturb me when I'm trying to relax and ask me 20 questions about how my scooter works and does it hurt and how long do you have to wear the boot. Just no.

DO show empathy and care by relating to the person.
The best interaction I had was when a random runner came up to me at the Marine Corps Marathon and said, "That sucks. I'm so sorry." I thanked him profusely. Don't underestimate a simple statement that says 'I get it and I'm sorry this happened.'

DON'T try to comfort someone by saying "but there'll be other races!"
Yes, I'm not a moron. I know there will be other races besides the ones I'm missing. But that doesn't mean I can't mourn for the races I won't be able to participate in. Matthew and I agreed that this year would be our last (for a while) Wine & Dine and Marathon Weekend. It sucks that I'm missing them- and it still sucks even though I know there will be other races in the future.

DO realize that this person may be in a lot of pain- physically and emotionally- for a long time.
Yes, most injuries only last a few weeks or months. But the mental impact can last for much longer. Having an injury feels like a betrayal- like you can't trust your body anymore. And that can spill over into other areas of your life and in general, just bring up a lot of feelings. Try to remember that your friend may still be in pain, long after you think they "should" be.

DON'T say "Well, that looks like fun!"
Seriously, if one more person looks at me and the scooter and says, "Wow! That looks like so much fun! Bet you're having a blast!" I might snap. No part of this is fun. Trust me, you don't want to ever have to be non-weight bearing for six to eight weeks. The novelty of a scooter wears off the minute you struggle to get it into your car or you have to take it "off-roading" or you just want to get up in the middle of the night to pee without wheeling it around.

There you have it- my tips for not getting knocked out by your injured friends. I hope you enjoyed this post and you'll be able to use something here the next time someone you know is injured- which I hope is never :-)

Back to Basics: Race Etiquette

I've been thinking about this post for a while and after some of what I saw at last weekend's race at Boordy Vineyards, I feel like I needed to just get it out.

I want to chat about race etiquette- the general do's and don'ts during any kind of running or walking event. You may be thinking, "Sarah, it can't get much simpler. Just start when they say go and then keep going until the finish line." And you'd be right- except that a lot of crazy and sometimes rude (usually not intentional) stuff happens in between the start and finish.

Race etiquette is important not only for maintaining a positive and fun atmosphere but also for runner/walker's safety. Anytime you have a large group of people in one place there is bound to be risk involved. But if we all follow a few simple rules of etiquette, a race can be an enjoyable event for all participants!

DO seed yourself appropriately. 
If your race does not have starting corrals, line up according to pace: faster runners in the front, slower runners and walkers in the back. This sounds really easy, but I can't tell you how many times I've had to slow down my race pace considerably because it just wasn't safe: too many walkers/slower runners in a congested area mixed in among faster runners. Conversely, if you are super speedy, please don't line up in the middle or back of the pack and then try to zoom past slower runners- it's creates an unsafe race for everyone.

I always line up about 3/4 of the way back and I've never really had any issues with feeling like I'm too far forward or too far back. In a perfect world, here's how I think it would work for a 5k:

DON'T stop in front of the water station. 
Most races have tables of water with eager volunteers handing out cups full to runners. In order to avoid a collision with others, grab a cup and keep moving! If you want to stop and walk to drink, please move to the opposite side of the water station so you don't impede other runners. I nearly ran into a woman last weekend when she came to a dead stop in front of the water station and waited for a volunteer to pour her a cup of water- even though there were several other volunteers handing out cups of water past the one she was waiting for.

Tip- don't try to get water from the first volunteer or table- they are usually mobbed. Run to the next table/volunteer- they will usually have plenty of water available without the crowd of runners trying to grab at them.

DO let other runners know if you are walking/stopping/slowing down. 
I'm a Jeff Galloway-er. I run/walk/run at predetermined intervals. This means that I'm slowing down to a walk every 1-2 minutes. To let runners behind me know that I am slowing down, I simply raise my hand for a few seconds before and after I start to walk. That way I don't get run over :-) Also, if you need to walk, slow down, or stop, move to the side of the course- preferably the right side. This follows the basic rule; try not to impede other runners.

DON'T walk or run more than two abreast. 
Matthew and I run a lot of races together. Sometimes I run with three or four people. But we always try to be no more that two across. And if we are running on a narrow course, we run single file. Again, you don't want to block the course with more than two people running or walking side-by-side.

DO keep moving through the finisher's chute.
Once you've crossed the finish line, keep moving. Again, there are going to be many runners coming in behind you and collisions are not fun. Grab your free banana, a water, and move to the side to get your finisher picture.

DO cheer for other runners.
Before, during, and after the race, don't forget to cheer for your fellow runners! You'd be surprised how easily you can make someone's day with just a little "looking good, runner!"

Following these simple tips can help ensure a fun-filled event for all participants. So, get out there and race with proper etiquette! :-)

QOTD: What else is on your race etiquette do's and don'ts list?

Back to Basics: How to Start Running

Last week, I got to meet a super sweet blog reader. Over coffee, we chatted about life, boyfriends, and of course- running. She had lots of questions for me but the biggest one was a simple one, "How do I start running?"

This conversation really got me thinking- how does someone start running? Even though I still consider myself a new runner, I've been running for over four years and honestly, haven't thought about those beginning days in a long time. So let's revisit them!

*Disclaimer: As you know, I'm not a doctor or running coach. I'm just a runner and any advice or tips I write about here are shared as runner to runner- not medical advice. If you are considering starting any kind of running or exercise program, please consult with your physician.

Before I was a runner, I was a walker. I would walk a few times a week- usually on a trail or track- just to try and lose a little weight. In January of 2010, my weight had ballooned (yet again) to 195 pounds and I was looking for some type of weight-loss program. At my local Y, there was a class I signed up for called "Y Fitness Challenge." It was once a week and involved a boot camp-like exercise class, food tracking, and workouts outside of the class. As part of the challenge's additional workouts, we were all encouraged to start running. I had no idea what to do.

The class instructor suggested that I start incorporating running into my walking for short segments of time. So, the next time I was on the treadmill, I upped the speed and ran for 60 seconds. Then the next time, I ran for two minutes. And then I increased to five minutes. You get the picture- in a few weeks I was running for 30 minutes at a time on the treadmill. And it was awesome!

Then I ran outside and realized that treadmill running and outdoor running are not equitable- it was much harder than running indoors! I was tired and felt like I had to walk- a lot. To be honest, it was defeating. It wasn't until about a year and a half later, when I found the Jeff Galloway method and ran my first 5k, that I finally started to feel like I could do this running thing. If I had to do it over again, there would definitely be some things I would have done differently. I've put together a short list of things I wish I'd known when just starting out. Hopefully this will encourage you to give this running thing a try!

1. Invest in a good pair of running/walking shoes. I can't stress this one enough. When I first started, I was wearing whatever I'd bought on sale at Payless- yikes! Visit a running/walking specialty store and get fitted for a pair of quality shoes- they will make all the difference in your comfort and ability to keep running.
2. Start out slowly. If you're already a walker, start adding small increments of running. Each time, try to increase the amount of time you are running. It's ok to start small and start slow- try to run at a pace that feels comfortable and sustainable. 
3. Try walk/run intervals. Once you feel comfortable with some running, try to use pre-established intervals for walking and running. Intervals help increase endurance and lower the risk of injury. Jeff Galloway has some great advice on his website for using intervals in running. 
4. Keep track of your progress. Something I wish I'd done when I started running was keeping better track of my workouts. Not only is this helpful in charting your progress, but it is incredibly motivational as you start to see how far you are able to run and walk. There are many apps out there that you can use or you can do it the old fashioned way and keep a journal. 
5. Sign up for a race or set a goal. Again, this is something I wished I had done when I first started running in January of 2010. I think it would have kept me more focused and I wouldn't have waited so long to try a race. Having a race on the calendar gives you something to look forward to and something to train for. That alone can encourage motivation to keep going even when you don't really feel like it. Setting any kind of goal (run a mile, walk/run the 5k distance) will  help you to stay motivated which is something I know I struggled with when I started to run.

Bonus tip- Running is something that everyone can do. Most of our limitations are mental- we tell ourselves that we "can't" run or we "don't look like a runner." I said the very same things to myself. For years and years. Even though it's difficult, push those negative thoughts to the side, lace up your running shoes, and just get out there. I promise, it will be fun! 

QOTD: What tips would you add to this list? What do you wish you'd done/known about as a new runner?

Tips for Running/Walking in Summer Months

I don't know about you, but I am missing the polar vortex! These past few weeks in Pennsylvania have been brutally humid and hot. Which is fabulous for lazy days at the pool but not so cool for Goofy Challenge training. Ugh.

But, that's the blessing and the curse of summer on the East coast. Luckily, we only have to deal with it for a few months a year. Running can be hard. Running in the crazy heat and humidity can be really hard. So, what can you do to keep running or walking during the summer?

First, let me tell you what NOT to do with a cautionary tale. A few weeks ago, I wanted to get a quick mid-week, 45 minute run in before my Wednesday Weight Watchers meeting at 6 pm. It was 86 degrees but with a high humidity level, the "real feel" was 92.

I started my run and felt great, keeping a nice steady pace of 11:30. I was warm but not too uncomfortable. Around the 30 minute mark, I started to feel nauseous. I slowed down to a walk and tried to ride it out. A few minutes later, I began to feel light-headed and the nausea increased. I had to stop. Sitting down on the curb, I hoped the feeling would pass. It did not. It intensified. So much so that I actually vomited and then laid down in the grass near the sidewalk.

Worried about my well-being, I slowly got up and started walking slowly back towards my house. I just tried to focus on putting one foot in front of the other and getting back inside to the air conditioning and a glass of water. Finally, I made it back safely. I was shaking.

After some cold water and a few minutes, I started to feel better. But it scared me. It hadn't felt that hot and I'd seen other runners/walkers outside- it didn't seem dangerous to me. But it absolutely was. Heat and humidity can be life-threatening when running or walking- it's important to be cautious when planning outdoor activities.

That being said, there are plenty of things you can do to protect yourself during the summer heat and humidity. The following is a list of tips that I have made based on my own personal experiences. I am not a physician and what's listed here is not medical advice.

1. Consider staying indoors. Treadmills and indoor tracks can be boring, but are a lot more comfortable (and safe!) than being outside in the sun and heat.

2. Stay hydrated! Your intake of water is important- not just during your run but every day. I try to drink at least 6-8 glasses of water a day.

3. Wear sunscreen. Often neglected, this one little thing can protect you from the sun's harmful rays and can help keep you cool.

4. Invest in technical fabric workout clothes. By wicking away sweat, tech fabrics help regulate your body temperature in hot weather.

5. Slow down. Jeff Galloway suggests that for every five degrees above 60, you should slow down by 30 seconds per mile. If it's 80 degrees, then that means slowing your pace by a full two minutes per mile.

6. Run early or late. Time your outdoor run or walk to be in the coolest parts of the day- either early in the morning or just after dusk.

7. Avoid blacktop if possible. Summer is a great time to head out on the trail. Not only are there usually a lot of shaded areas, but running on grass or dirt isn't nearly as hot as running on the black asphalt of most roads.

These are just a few of the precautions you can take to ensure a comfortable and safe outdoor workout during the summer months. Runner's World has some additional tips as well as this list from Road Runners Club of America.

QOTD: What would you add to this list? How do you stay cool during summer running or walking?

A Spectator's Guide to Running

It's almost that time of year- spring running events are just around the corner! Long before I became a runner, I would watch Matthew compete in half and full marathons. Watching a distance running event is one of the most inspiring things you can witness; especially when you're watching a friend or loved one compete.

Our awesome spectators at the 2014 WDW Marathon!

Luckily, there have been lots of people in my life that have come to cheer me on while I run. I can't tell you enough how much it helps to see a familiar face on the course- your spectators can make a race 100 times better just by being there. To help everyone have an enjoyable experience, I've found it helpful to pass along all the tips I have learned while spectating races.

If you've got loved ones running in a race this spring or you've got a cheering section coming to watch you, check out the tips below for a fun, stress-free spectating day!

1. Study the course map and determine viewing locations.
Most races will have a course map available online or at the expo. Study this map and determine the best locations for viewing your runner. Look for out-and-back sections, or loops- that way you can see your runner at different places in the race without having to move around too much.

2. Know their pace and their plan.
Find out from your runner what they plan on doing with this race, time-wise. This can help you to determine where they should be at various mile markers on the course. I did this for friends watching me complete the 2013 Frederick Half Marathon by making a map with time ranges at different mile markers- see picture below. You can also determine "Plan B" locations too. For example, "If I haven't seen my runner by XX:XX time, then I may have missed them and will just go to the finish and wait for them there."

Some races have runner tracking technology- you can get a text when your runner is at various points on the course- but this may not always be updating live. You can also text your runner to ask where they are but some may not run with their phones or be able to respond to texts. By knowing their pace and where they should be on the course, you can avoid some of the stress that comes from wondering if they've passed you or not.

Map for the 2013 Frederick Half with predicted mile markers and times.

3. Bring something to keep yourself entertained, fed, and protected from the elements.
Even the best marathoners take approximately 3 and a half hours to finish. Chances are, your runner will be out on the course for any number of hours while you are traipsing around just trying to see them for a few seconds each mile. You may be on your own for a while. Make sure you've brought food, a jacket, cash, a book- whatever you need to be content outside for a few hours. Also, make sure you follow the race's guidelines with regard to purses, backpacks, etc. With heightened security at most races, you'll want to find out what the restrictions are before getting there.

4. Wear something easily recognizable.
If your runner is looking for you for support (which I promise you they are), you'll want to be easily recognized by what you are wearing so they can pick you out of a crowd. I will usually wear a bright color so Matthew can see me right away while he is on the course. Some people will have a unique sign or a balloon or a flag to wave around to capture their runners attention. Whatever the case, make sure your runner can easily identify you.

Morning of the 2012 WDW Marathon- check out that bright orange jacket!

5. Decide on a side before the race.
This one is pretty simple- decide what side your runner will look for you on. On some courses, you can spectate from either side of the road so you'll want to let your runner know which side to run near when they are expecting to find you. I can't tell you how many times this little tip has helped me while looking at thousands of runners all dressed in similar clothes. This is why I love wearing a tutu- easily found :-)

6. Carry what they need, when they'll need it.
Does your runner carry Gu or Shot Bloks? Maybe they like something else, like crackers or a bagel? Either way, you can be a great spectator by carrying the food your runner needs and knowing when they'll need it. In the 2012 WDW Marathon, Matthew needed Wheat Thins. In 2013, it was Goldfish crackers. Whenever I spectate a race, I always carry extra food just in case my runner will need it. And if they don't, then it's an extra snack for me!

7. Be ready with motivations sayings, signs, or texts.
One of the biggest jobs of a spectator is to keep your runner motivated. Sometimes it's with a sign, sometimes it's with text messages, sometimes it's with a little booklet of motivation they can carry with them throughout the race. Whatever your runner likes, be ready to help them when they need it. The best way to do this is to ask your runner where in the race they may feel like they need help. Matthew and I did this during the WDW Marathon this year and were absolutely overwhelmed with the love and support we received via text during our most difficult miles.

Signs for Matthew and my friend Steph during the 2013 WDW Marathon.

***Quick addition thanks to Megan B.!***

7.5 Cheer for every runner you see, not just yours!
There are some runners that may not have a cheering section at the race- nothing will make their day more than if you give them a shout out. Many races now give out personalized bibs; try to shout out some names if you can see them. A "looking good, runner!" is always appreciated. As a runner, it's also nice to pass a group of cheering spectators instead of passing a group of people just staring past you, looking for their runner. So, bring a cow bell, clap your hands, or just shout out some encouraging things as the runners pass.

8. Make friends with other spectators.
Now, this might be because I'm an extreme extrovert, but I absolutely love making friends with other spectators. Everyone has a story to tell and most people love talking about their runner. This can help to pass the time and your new friends can serve as another pair of eyes when looking for your runner.

9. Scope out the finish line for best viewing/least crowded spot.
The finish line of a race can be one of the most-crowded spots on the course. And at most races, there will be 4-5 people deep, all pushing on a waist-high fence, looking for their runner. I suggest scoping out the finish line before the race start to see where there might be a good spot that won't be too congested. At the 2011 Rock and Roll Philadelphia Half Marathon, I was able to scramble up on a construction vehicle located near the finish line to get a GREAT spot to view Matthew crossing the finish line. You may not have to go to that extreme, but just having a plan can help tremendously. Another trick is to find a place a few hundred yards BEFORE the finish line- that way you can see them cross and it's usually much less crowded.

Great picture of Matthew after completing the 2011 Rock and Roll Philadelphia Half.

10. Be "hands-free" ready at the finish.
When your runner finishes their race, chances are they can't wait to give you a hug! And then probably ask you to hold their water, Gatorade, post-race food, etc. So, I always make sure I'm "hands-free" at the finish- all my stuff is put away but my camera is still accessible so I can get that coveted finisher picture. Basically, I try to make sure that I'm ready for whatever my runner needs at the end of the race.

I hope these tips will help you and your spectators at your next race! Do you have additional tips or tricks that you wish your spectators knew? Share them in the comments below!

Happy running!