Outdoor Furniture, Outdoor Patio and Outdoor Gardens

Frequently Asked Questions

1. QUESTION:
   For any outdoor runners out there: What can you do to protect your face while running?
   What I mean is, you know how it hurts your lungs to breathe in such cold air? Is there something you can wear over your mouth or something to keep it from burning so much? I hate running in-doors.

   • ANSWER:
     Wear a brown bag over your head and cut out two eye holes. Then soak a wool sock with warm water and tie in front of your face. The warm air will last for hours

2. QUESTION:
   What are a good pair of outdoor running shoes for women?
   I've always run on the elliptical and treadmill and I have a great pair of Nike Air Maxs that I LOVE. BUT I just started running outside around my neighborhood and they are not cutting it, my feet are killing me. Since I'm not normally an outdoor runner, I'm not sure what features to look for in a good outdoor running shoe. Any suggestions or tips would be greatly appreciated.

   • ANSWER:
     Asics 2140

3. QUESTION:
   if an outdoor runner develops a headache and other symptoms?
   if an outdoor runner develops a headache, feels tired and has an elevated heart rate what is the most probable cause ?

   A. lack of protein

   B. overhydration

   C. insufficient calories

   D. dehydration

   i think it is insufficient calories but not sure anybody else has an idea

   • ANSWER:
     is this a multiple choice test? if these are the only options I would say dehydration. when you don't have enough water you get a headache because the fluid that your brain sits in is depleted.

     if there were no options i would say oxygen debt is another possibility.

4. QUESTION:
   i need help finding outdoor stair runner?
   well my dad is remaking the house and wants to know waht stores in new jersey are outdoor stair runner.PLEASE help!! My dad is driving me crazy to find that thing to finish the house!

   • ANSWER:
     Type in "outdoor stair runners" and hit your search button. I just checked and a bunch of sites popped up.

5. QUESTION:
   Aisle runners for a outdoor wedding!!?
   I am having a outdoor wedding and what i had planned was to walk down a sidewalk that is only maybe 1.5 feet wide(my only option). But what i was wondering if anyone had any ideas of of some sort of aisle runner that would be good for cement and grass cause there is only enough room for me the bride to walk down but i was looking for some ideas that maybe i could put over the 1.5 foot sidewalk and overlap the side walk on both side about a foot so that the couples can walk safely down one wide aisle..

   • ANSWER:
     how about plywood and fake turf covered w/a white runner?

6. QUESTION:
   8. If an outdoor runner develops a headache, feels tired, and has an elevated heart rate,?
   8. If an outdoor runner develops a headache, feels tired, and has an elevated heart rate,
   what is the most probable cause?
   A. Lack of protein C. Insufficient calories
   B. Overhydration D. Dehydration

   • ANSWER:
     Dehydration.

     If you already knew the answer, why are you asking?

7. QUESTION:
   What do runners use to prevent chapped face when running in winter (indoors)?
   When I run at Bally's, my face gets really chapped from sweat. It burns around the nose and upper lip. I don't have a cold. I don't use any strong soaps or cleansers. Is there a non-greasy ointment used by runners for indoor/outdoor situations to prevent chapping? Thanks.
   INDOORS!

   • ANSWER:
     Unfortunately, vaseline is the best solution, try using just a little bit at at time.

     You can also try a Balaclava, it's similar to a ski mask that's used for extreme cold. It covers everything except your eyes!

     http://running.about.com/od/coldweatherrunning/a/wintergear.htm

8. QUESTION:
   Are there any runners with "Raynaud's Disease" out there? What do you do for your cold hands?
   I am a daily 4 mile runner in Chicago. I don't want to give up outdoor running for the fall/winter. I have Raynaud's Disease which affects my fingers. It is extremely painful. I like gloves so I can work with music player, but fingers go numb. Mittens are bulky, can't work music player and fingers still go numb. PLEASE give me ideas and tips and products to use so I can keep running outdoors!

   • ANSWER:
     I have this as well. More so in one hand than in the other and I am also a runner (7miles a day) /bodybuilder. Its so painful and I cannot withstand cold weather for more than 5 minutes without gloves on.

     As odd as it sounds I put on finger cots (they look like miniature condoms lol) or just try putting on rubber gloves under neath your gloves.

     Hope this helps and good luck .................I feel your pain

9. QUESTION:
   what kind of fabric do you use as an aisle runner for an outdoor wedding?
   i want to make my own and monogram it! where can you get the fabric and what kind do you use for outdoors

   • ANSWER:
     ask the people at the fabric store, just make sure it's water resistant, in case it rains the day before, you dont want big wet spots where you walk!!

10. QUESTION:
    WANTED any cyclists/runners who have any good indoor or outdoor cycling/running workouts.?
    Iam not wanting websites in particular. Iam looking for magazine articles that you may have copied that work well.

    Ive got afew of the 220 Triathlon magazine workouts.

    But wanting more.

    please email me direct...

    Thanks once again everyone

    • ANSWER:
      I like to do an interval workout indoors. It's really simple. You start by spinning for 5 min, at about 90 rpm, low resistance.

      At the end of your warmup. You begin a cycle of 5-4-3-2 min sets. Shift up to the highest gear you can spin, and go as hard as you can for :30, then "rest" for :30 and repeat. First set is 5:00, then 4:00, etc. Take a 1:00 break between each set. (your breaks should always be an easy spin)
      At the end of the first cycle, take a 5:00 spinning break.

      Next, do 5 sets of 2:00 in as hard a gear you can spin at 100-105 rpm for the entire 2:00. After your 5 sets are done, cool down for at least 5:00

      I know it's not too sophisticated, but I find it does the trick!
      Cheers

11. QUESTION:
    Aisle runner ideas for outdoor ceremony?
    I'm having an outdoor ceremony this summer. I wanted to have an aisle runner, but the ceremony will take place on grass..Does that seem ok for an aisle runner? I originally wanted a red carpet at first but they seem to be sooo expensive in VA. Im afraid that my heels will poke right through the aisle runner. Any ideas or know of a specifc kind of aisle runner thats heel proof.

    • ANSWER:
      Cut and lay down plywood, and put runner over it.

12. QUESTION:
    What effect does alcohol have on long distance runners?
    if you get drunk the week before a 2 mile race in outdoor track, how will your performance be affected?

    • ANSWER:
      i wouldnt think there would be much an effect at all. alcohol will deprive you of some water for the night of drinking and some of the next day, but your body will naturally start to hold more water to compensate. drink more water the next day and keep working out for that week and stay hydrated. you'll smoke that race. gl.

13. QUESTION:
    i want to start running so i'm in better shape for my dancing, how do i start ? do any runners have tips ?
    how many days a week did you start at first ? do/did you run a little and then walk a little ? what stretches do you do ? any safety tips for running with music on ? what's better the gym or outdoor track ? how do i keep from tearing my knees up ?

    thanks all

    • ANSWER:
      To use running for a strength builder for dance I would work on delveloping a good 2-3 mile run. That's far enough for anybody doing anything that doesn't involve distance race running. You're not planning any six day marathon dances are you? 2-3 miles is enough. Your chance of injury rises as you pile on the miles. So work up to 2-3 mile and then work on making that a little faster and faster. That's plenty.

      I ran every distance up to marathons and 80% of my runs were 2-3 miles.

      Something I would add for dance would be a weekly visit to the track. Run four laps and then if there are bleachers available to you, run up and down all the ailseways. This will work on your foot speed and will put a little pop in your cha cha. Then run a couple warm down laps.

14. QUESTION:
    tired of treadmills? goin outdoor track schools?
    Im so tired of running on treadmills. thought about going to the high school near me to run on the outdoor track....any runners here do that, is it weird? i was thinking about going tomorrow on sat. how long should i be running?

    • ANSWER:
      Treadmills dont really help you unless you just want to lose some weight. Treadmill is just you running in one spot and that doesnt help. Outdoor track is great unless it on a cold day. You can enjoy the sun shine and all that. It depends on if your going to be running long or short distance.

15. QUESTION:
    Aisle runner for outdoor wedding?
    My friends and I are debating over whether I should have an aisle runner at my outdoor fall wedding. I was planning on scatttering fall leaves down the aisle in lieu of an aisle runner, but they insist I have to use a runner or my dress will get soiled...it has a chapel length train. I have heard from several other brides that an aisle runner on grass is a trip hazard because the grass isn't a hard surface and gives with each step. I'm afraid that someone's shoes will poke through or get tangled in some way and someone will trip or fall. What should I do? I don't want my dress to get dirty either!

    • ANSWER:
      Your dress is going to get dirty ... it is an inevitable occurrence. Just be sure to find a reputable dry cleaner who can take care of the soiled dress before you put it away.

      As for the leaves, I would try to stay away from them ... they are going to be more of a hassle than not, since they are more likely to get stuck on the inside of your dress. Rose petals are a little more forgiving, especially white, ivory or cream colored ones. They won't leave stains and are beautiful in pictures.

16. QUESTION:
    Best settings for Nikon D60 for outdoor running race?
    I have a standard lens - 18-55mm on my D60. This will be a fast race - only 1 mile so runners will be close up and moving quickly.

    • ANSWER:
      Unfortunately, my magic weather forecasting crystal ball is out for repairs. So without knowing the conditions the race will be run in its rather hard to intelligently answer this question.

      Will it be an early morning race under a clear sky? ISO 200 and shooting in Aperture Priority should give you a sufficiently fast shutter speed at f5.6 or f8.

      Will it be a mid-morning race under a cloudy sky? ISO 400 and shooting in Aperture Priority should give you a sufficiently fast shutter speed at f5.6 or f8.

      Will it be an early afternoon race? Late afternoon?

      Is your goal to stop the action of the runners? Sometimes adding a little blur can make for a better picture. Panning with the runners blurs the background and adds a sense of speed and motion.
      Here is what panning is and how to do it:

      http://www.digital-photography-school.com/mastering-panning-to-photograph-moving-subjects

      http://www.ehow.com/video_5112953_panning-photography.html

      Good luck.

17. QUESTION:
    Outdoor track; slow runner!?
    I'm going to join outdoor track because I'm interested and just for fun.
    Here are some stuff that just make me want to change my mind,
    I'm really bad at running but I want to join it and improve it.
    I'm really slow and I think I'm going to be the slowest one on the team,
    I'm 5 foot 6 and 150 lbs which makes me insecure.
    Most skinny looking people join it, which just pressures me.
    But then again, track is definitely going to help me loose weight,
    So any tips? By the way, I get tired running down half the block.
    Isn't that bad? PLEASE HELP ME OUT, GIVE ME CONFIDENCE,
    and MOTIVATION. I'm looking forward! Were any of you guys bad runners?
    thanks.

    • ANSWER:
      I was a completely awful runner by the begining of outdoor last year. I ran a 1:18 400m, and a 36 200m at the begining of the season. I felt slow, awful, and at times wanted to quit. Then, however, I became better, finishing the season with a 1:13 400m and a 31 200m. Don' feel insecure. Just try your absolute best

18. QUESTION:
    What can you do in place of a long outdoor run when you live in the Northeast and everything is iced up?
    I am a long time long distance runner who does 8 miles a day and who has run during some bad winters but the city where I live keeps getting worse and worse each year about cleaning up after snow/ice storms. Treadmills and gyms are not an option. Also, if you have ideas on how to run on snow covered ice and slush,I'll take those too.

    • ANSWER:
      I used to laugh when I saw people running with snow shoes. I too was a distance runner and cross country skier in the winter. In Minnesota we can have some pretty crappy days for winter running.

      My old coach began running 10k snowshoe races 12-15 years ago. These guys are fast! real repectable times.....and with snow shoes.
      look at REI or a local outdoor gear place. The newest generation of snow shoes are designed for many situations and surfaces, including mixed ice.

      http://www.rei.com/all-snowshoeing

19. QUESTION:
    Any suggestions on the best aisle runner to use at an outdoor wedding.?
    It will be placed on concrete. I know alot of horror stories about runners.

    • ANSWER:
      i wouldn't/didn't use any just have flower girls throw white rose petals and use that as a natural runner.
      most people suggest staying away from a runner outdoors because it is so easy to get tripped up on it!

20. QUESTION:
    Runners: How can I lose weight?
    I'm a cross country/indoor/outdoor track runner at a very competitive D2 university. I used to be a very talented runner, then I gained 15 pounds and my times have been horrible this year. I'm pretty competitive in the 5K in indoor/outdoor but my coach told me that I am not going to hit the times I want at the weight I'm at. We do have a nutritionist for our team, but she is out of town for the next 2 weeks...
    I'm so bad with nutrition. My coach wants me to drop 15 pounds by mid january so I can qualify. I run about 45-50 miles a week (but my mileage will get up to 60 by january.)

    Please, can you guys help me out? What should I eat for breakfast lunch and dinner? (I don't eat red meat FYI)
    Any nutrition tips are greatly appreciated. Thanks

    • ANSWER:
      To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

      DIET:
      In order to help you loose calories, you need to eat ALL of the food groups. DO NOT starve your self. That is an unhealthy way to loose weight. Constantly check up on how you are doing, and exercise a lot. I'm sure you will loose weight fast!

      -Hope this helped. :]

21. QUESTION:
    Experienced distance runners: should I eat before a morning run?
    I'm a college cross country/ indoor/ outdoor track runner. I used to be very good at the 5K until I gained 15 pounds! I'm trying to lose weight so that I can run a better 5K. (And no, the 15 pound gain was not all muscle, it was definitely fat that I never used to have!)
    I run about 50-60 miles a week. I've been having a lot of 60 minute runs lately and I like to get them over with in the morning. Which is better for weight loss:

    1) eating something small before my run, then going out for a run and then having a smaller lunch
    or 2) running on an empty stomach, then coming back and having a bigger lunch. (but still not super big)

    My runs are usually 50-80 minutes long.

    • ANSWER:
      You might want to consider at least a piece of toast or a small banana, that way you aren't running on empty.

22. QUESTION:
    Outdoor wedding ~ how dirty does the train get?
    I bought a wedding dress w/a train (not sure how long ~ maybe 2 or 3feet?) Anyway ~ after buying this dress we booked a beautiful outdoor ceremony site.

    I wasn't going to have an aisle runner because there is already a flagstone path to walk down that runs through the garden where our ceremony will be held. Now I am having second thoughts, though. Does the train really get that dirty?

    I don't know how much fabric matters, but my dress is taffeta.
    We are just holding the ceremony outside ~ and it is a secular ceremony, so it shouldn't be too long.
    Anyway, I plan on having the train bustled for the reception.

    • ANSWER:
      My daughter was married in an outdoor setting on the bay. She came down the stairs & across the lawn wearing a cathedral length train. After the ceremony, her train was bustled & her dress was fine. Good luck...

23. QUESTION:
    How should I prepare for Outdoor Track?
    I'm a mile runner and Track begins in like 2 weeks and I'm wondering if you guys can give me a weekly routine on what to work on?

    • ANSWER:
      Well, if you have an all weather track, head to that and do some laps.
      start with like an 800 a day and work up a lap or two every about two-three days. don't start off too hard though.

24. QUESTION:
    Can I have an Aisle Runner in an outdoor wedding...?
    if there is grass? I have never been to an outdoor wedding myself. I am having an outdoor wedding and I would love to have an aisle runner on the grass.

    Here's a picture with out chair (ceremony) setup. The chairs will be in front fo the gazebo

    http://www.midlaneresort.com/weddingphotos/aad1484.JPG
    http://www.midlaneresort.com/weddingphotos/aak1492.JPG

    I hope someone knows of a way an aisle runner can go on grass without it being a problem.

    Thanks for all your help!

    • ANSWER:
      An aisle runner will work IF you not only fasten it down but put some luan (really thin, inexpensive, flooring, underlayment) down first. Otherwise, because the ground is so uneven, you take the chance of someone tripping or turning their ankle.

25. QUESTION:
    Do ellipticals help real runners?
    Hey, I was wondering if elliptical machines help real runners. I'm talking about real runners who run cross country and take the sport seriously, not people who want to lose weight. The weather in my place isn't very suitable for running at the moment and i dont have a treadmill, so i was wondering if ellipticals could temporarily take the place of outdoor running.

    • ANSWER:
      As a collegic cross-country and track runner my opinoin on using machines is I recommend not using them because no machine can take the place of the real thing. I would say man up and go against the weather thats what real runners do. But I have used ellipticals when I was injured before so they do work for the most part but it is a lot different then being outside but its better than doing nothing.

26. QUESTION:
    can u give me tipz bout' middle school outdoor track?????
    i'm in 7th grade and 12 years old i just joined my schools middle schools outdoor track team...im a fast runner
    actually the coach for track signed me up for it after i ran against the fastest runners in the high school and came in 1st place.

    But anywayz doez anyone have any tipz for me about out door track???????????

    • ANSWER:
      eat a lot of junk and still eat veggies and fruit. drinks lot of watter. do your event like 5 times a day, race with your friends. go to the highschool and practice with them (but dont tell them you are if they look like they dont want you to).

27. QUESTION:
    Is it true that the typical high school or collegiate outdoor track's standard distance is 0.25 miles?
    ...Or are there different track lengths?

    I am a burgeoning runner, and up to 24 laps already (which by that math should be 6.0 miles...very nearly a 10 K).

    • ANSWER:
      Modern tracks are 400m, which is a little short of a quarter mile (402.25m). That difference isn't typically something worth considering if you're a recreational runner. Most high school mile races are 1600m races, while a true mile is 1609m.

      Go ahead and call 24 laps 6 miles, and just do the 25th lap and you've got a 10k.

      Unless you happen to be on an old track (one which is no longer used). Before metric was universally used, tracks in the US were 440 yards, making which is a true quarter mile.

28. QUESTION:
    I'm having an outdoor wedding in June and my color is turquoise and don't know what flowers to use.(no ivory)
    i would like pretty colors to compliment my white and turquoise scheme, but don't want all white flowers, my dress is white, so ivory is out of the question, my bridesmaid is in black with turquoise ribbon.... help please! Any flower arrangements or pictures that go with our turquoise runners on our tables would be appreciated! Thanks

    • ANSWER:
      http://www.bhg.com/bhg/slideshow/slideShow.jhtml?slideid=/templatedata/bhg/slideshow/data/1145307121661.xml&page=4&catref=cat5480006

      there are many pics in this site arranged by color. I thought this was nice. But check them all out

29. QUESTION:
    What is the total acceleration of the runner 2 s after she begins to increase her speed?
    an outdoor track is 130m in diameter. A runner increase her speed at a constant rate from 4 to 7m/s over a distance of 30m.

    • ANSWER:
      (7^2-4^2)/(2*30)=linear acceleration

      2*7^2/130=centripetal acceleration

      total acceleration=sqrt(linear acceleration^2+centripetal acceleration^2)

30. QUESTION:
    Looking for midwest US wedding locations, picturesque, outdoor/indoor?
    my fiance is from the Kansas City area, I'm from SD. I'm looking for a location for our wedding not till 2010 (were stationed overseas right now for a couple years). Considering where we both live it would be nice to find a wedding ceremony/reception location between, in or near either state. I'm thinking a smaller wedding ( maybe 50 people on my side and probably less on his)...is that small? We thinking late July early August for wedding months. The weather should be nicer at that time....warm but not TOO hot and still summery. But I guess that depends on the state too. I'd consider indoor/outdoor locations. Picturesque, beautiful, scenic. Not TOO fancy. I'd like to be able to decorate it my way (rather then a packaged deals where you would go with their choice of flowers, runners etc.)....or CAN you make your own decision with a "package wedding"? oh and I'm open to any color ideas as well. I like the idea of cali lily's or star-gazer lilies, orchids. Thanks.

    • ANSWER:
      I live in K.C. part-time and I think there's plenty of great places in the city. One of the great things about K.C is that almost everyone can get to it by air - it's centrally located. I'm sure they will work with you on whatever you desire!
      here's a few to look at to get you started:
      http://www.hawthornbb.com/events.htm
      http://www.elmsresort.com/
      http://www.freshairfarm.com/
      http://hawthornehouse.samsbiz.com/
      http://longviewmansion.com/
      http://www.thewoodward.com/weddings.html
      http://www.loosemansion.com/weddings/weddings.html

31. QUESTION:
    How much do football boots cost?
    Really bad ones, don't have to be big name brands, or the ones the big players are wearing. My P.E teacher won't let me onto the grass without football boots. We were doing an indoor sport last week, so trainers/runners/sneakers were okay. Also, we did a outdoor sport before, and I didn't have boots, but he noticed, and said that we need em this time for definite. So any idea of how 'decent' boots cost?

    BQ: Is there a way to stop water getting into your shoes while you're playing on the grass?

    • ANSWER:
      If you want a cheap pair of football boots, there is a useful guide here: http://www.footy-boots.com/cheap-football-boots/

      In my experience, checking out the sales online works a treat.

      If your boots are synthetic leather, they should not let in any water.

      Best of luck.

32. QUESTION:
    Runners and track guys please. My 15 year old son needs track shoes. Can you help?
    I'm used to shoeing him up for outdoor and indoor soccer. Now he's starting track and is currently using indoor soccer shoes. His ankles are a bit swollen, and he's sore enough to ask for meds. I'm thinking it's his shoes! Good for soccer, no good for track!
    He's 5'6", 135 lbs., and wears a size 11 in his court shoes. His arches are very high!

    Any advice on type, brand, inserts,etc., from other runners would be appreciated.
    Right now their practices are indoors, so I'm figuring that cleated shoes are out for now, but he'll need outdoor shoes next month for competitions. Thanks ahead of time!
    I should probably mention that he's running in the 100, and one that you give a stick to the next one (he's the last one running). He's also standing long jump, but his major is hurdles (spelling?)
    His ankles are very slender compared to the rest of those big ole feet!

    • ANSWER:
      I would probably go with some racing flats- brooks Nike and saucany have a couple good models. As for inserts he probably would an arch support because of his high arches. Try super feet- they work well.

      Nike- (Only 20 bucks)http://www.eastbay.com/catalog/productdetail/cm--GLOBAL%20SEARCH%3A%20KEYWORD%20SEARCH/supercat--home/model_nbr--50838/sku--08621111/node--0/

      Saucony- http://www.amazon.com/Saucony-Mens-Kilkenny-XC-Flat/dp/B000BFISIA

      Brooks- http://www.runningunlimited.com/asp/product.asp?pid=832

      Superfeet- http://www.superfeet.com/

33. QUESTION:
    outdoor training/ Running Etiquette?
    you how there is gym etiquette, well what about outdoors etiquette (apart from the obvious common sense).

    my main reason for questioning is i'm going to start running at my local park and do the trail that goes along the perimeter, but some parts are single track. so is there a common uniform preference amongst runners on which direction to go. i don't want to be getting in the way of any serious pros. my pref for some reason is anti clockwise, i don't know why, it seems right. but is there a preference.

    whilst on this subject, what other forms of etiquette should be kept in mind for outdoor training in general?

    thanx.

    • ANSWER:
      Direction: You can run in either direction, there is no specified direction (unlike track runners who go anti clockwise)

      When you run round this track you might find however that the single track is actually wide enough to pass people, though maybe not in all places. If it is just the track and there is grass either side, then you can run off the track for short stretches to pass people and this makes running easier. Generally a runner approaching a walker moves off to the track (walkers never move over!), and when meeting another runner have a look to see what they are going to do. Move to one side or the other of the track to indicate which side you are running on and with luck they will move to the opposite side. If not you can go on the grass again. If you are overtaking someone - runner or walker - then you have to find room to pass and not barge through, often again on a narrow track you have to go on the grass.

      Serious Pros running - they are more likely to move out of the way for you and to have the knowledge and experience to judge where you are going. However if you see one storming along and you are pretty sure they arn't moving then do move over.

      Other etiquette:
      On the path, plan your route so that you are running on the right side for later and so you don't have to make sudden changes where you are running, this can put you in line to be collided into by a cycle or faster runner

      Bad as it is, don't spit onto the track - go on the verge since there is less chance of hitting someone there

      Keys in your pocket can help you since the jangling can alert people that you are coming (dog's don't like to be surprised and the number of women I have passed who jump...)

      Dogs. Be wary of dog walkers since some dogs will see you running and decide to run along. Also leads - these can be very narrow and black and invisible in the dark

      Clean T shirt every time please - no one likes stare odours as they pass

      Puddles are great to jump into but not when anyone else is next to you (unless you know them!)

      Basically though, just be aware of who and what is happening around you

      I was going to give you some whit as well as wisdom but my brain is going slow today - whit to follow if I can think of it.

34. QUESTION:
    Running in winter time?
    I really like outdoor running but there are times when there's ice and snow on the ground. Ive heard you can get special equipment for your shoes for traction. Any outdoor runners with advice?

    • ANSWER:
      where spikes..., thats if its icey, if its snowey just run. not that hard.

35. QUESTION:
    How can I break 9:10 in the 3200m by the end of the 2008 outdoor track season?
    I am a senior in high school. I have ran the mile in 4:38 and the two mile in 9:56 (although, this 9:56 was about an hour after running my 4:38 PR in the mile). These PRs were set in the last outdoor season. I am completely committed to running (being a senior, I am prepared to slack in school work in order to become a better runner (don't advice me otherwise >: ( )). I want to run around 9:10 in the 3200 this year in outdoor. My plan so far is to get 9 hours of sleep a night (I usually get 7 or 8), eat the best I can, and work with my coach to meet my individual training needs. My training includes a regular weekly mileage of about 50 miles/week, VO2 max workouts and Lactate Threshold workouts, LSD runs, lots of hills early in the indoor season so far, and recovery from workouts in the form of rest or easy short runs. I am asking for advice from educated distance runners / coaches / exercise physiologists with at least 4 years of experience. Thanks.

    • ANSWER:
      9:10 is an incredibly fast time and I wish you luck. It sounds like you have the basics down just fine. I'd probably not peak at 50 miles, though. You should go up to mid-60s and possibly even 70 miles each week (make sure you talk to your coach, first, though, and always pay attention to little aches and pains at that mileage...it's way too easy to get hurt and ruin the whole season).

      The easiest way to do this is add 2 or 3 morning runs each week of about 5 miles. This is in addition to your normal afternoon runs, so you'll be doing twice a day for most of the season. It'll teach you to recover faster and help build endurance.

      You should also begin a light lifting program. No more than 3 times per week and keep the weight low enough that you can do 3 sets of 15 repetitions at each session. Focus especially on core, but don't forget legs and upper body as well.

      Good luck!

36. QUESTION:
    Question for seasoned runners?????
    I'm a runner. I've done 3 years of outdoor track and a year of cross country. I had a REALLY tough track season this past year and it really messed with my state competition to the point I placed 9th and 10th in my races(bad I know). I've called my coach and told him that I'm not going to be able to run XC this year. I've kinda lost my motivation to run and don't think I'll be able to good for the team. The problem is I want to run and compete. I can push myself fine, my bf and I run and it really pushes me to keep up and get better, but I feel kinda lost w/o this. Do you guys think that this will make me want to run again? And me want to go back to track? Your thoughts on this would be nice. Thanks! Sorry this was so long!!!

    • ANSWER:
      Almost exactly a year ago I was in your shoes. I had run a phenomenal indoor season placing fourth individually at the state meet in the 400 and winning both states and nationals with my DMR team and carried my performances all the way through the outdoor season. A few late and untimely injuries set me back before Penn Relays and then again I got sick at Districts and only made it to states in 1 event when I should have been running 4 at the very least. I had spent my whole season carrying my team only to fail in the end. I quit track all-together and didn't pursue it into college. I miss it now more than if I had lost my sight or hearing. I would give up almost anything to go back and have a second chance to continue. Sorry for the rant, but I want you to understand that if you truly love this as I did do not wait until it's too late to realize that this is who you are and where you are meant to be. These set backs are what define champions, you must be able to fight through the tough times and prevail. Don't make the same mistake I did.

37. QUESTION:
    What exercises should i be doing for endurance running?
    I just want to know what types of exercises i should be doing if i want to get better at endurance running! Should i still do muscle gaining weights or drop it all together and should i 100% focus on treadmill, cross trainer and outdoor running? I am 105kg but a good runner! Do i need to lose weight?

    • ANSWER:
      If you're only concerned about running, run outside. It's also good to incorporate core exercises. Things like crunches, plank, Russian twists, and push-ups.

38. QUESTION:
    How should i train over th esummer. If i want to run a 16;30 5k race?
    I have never ran Cross Country but i m a descent runner. i do inoor and outdoor track. My mile time is 5;10. I m a frehsman right now at high school. I do abotu 7 miels a day and 14 miles on weekends,:7 in the morn and 7 at night. and i was thinkign aotu boosting that up to 18 miles a day over the summer. ( in the morn and 9 at night. Any help will be greatly appreciated.

    • ANSWER:
      You might be better off varying your distances. One well known book on distance running suggests that you break down your workout week like this:
      day 1 15%
      day 2 10%
      day 3 20%
      day 4 5%
      day 5 15%
      day 6 30%
      day 7 5%

      Based on roughly 60 miles a week that you plan to run, that would give you runs of 9, 6, 12, 3, 9, 18, and 3.

      I would make one of the 9 mile days a track workout with a couple of miles of warm-up, a couple of miles of warm-down and hard interval work in between -- repeat, 400s, 800s, 1000s or miles.

      I think that 1 good workout per day is better than 2 half-effort ones. If you want to run a second workout, I would only do an extended warm-up and stretch to get the kinks out from the night before.

      To run 16:30, you have to average 5:18. You probably need to get your mile time down under 5:00, in order to able to run 5:18s for 3+ miles.

39. QUESTION:
    Why did some elite runners not go pro instead of return for a 5th year in NCAA?
    I was looking at some results from the NCAA Championships of 2007 and noticed that some seniors who hadn't used up all 12 seasons of their eligibility return to school for a season just to use up their last bit of eligibility for an indoor or outdoor track season?
    Examples include Kelly Willie (sprinter at LSU), Said Ahmed (miler at Arkansas), Andy Lemoncello (distance runner/steeplechaser at Florida State), Don Sage (miler at Stanford), Henrik Ahrnstrom (distance at Northern Arizona), Ed Moran (distance at William and Mary), and Rod Koborski (distance at Georgetown). Why don't these guys just go pro and make money if they only have one season of eligibility left anyway?

    Are they usually done academically?

    • ANSWER:

40. QUESTION:
    What are some good treadmill workouts for cross country runners?
    This is my first time using a treadmill in my house. I am training as a high school junior for cross country tryouts that are a month and a half from now. For tryouts I have to be able to run three miles within 25 minutes. I've done that before, but I haven't ran since last November when the last cross country season ended.

    I know it would have been better to begin training earlier, but I haven't had the extra time. I've ran 3 miles a couple of times outdoors around April or May this year though. Anyway, it's summer now and I am wondering what's a good workout (besides outdoor workouts) that I can do on the treadmill.

    How much should I set the incline? How much speed (miles per hour) and for how long? Also, my treadmill has built in cross arms to run with so should I use them? Or should I just hold on to the hand rail? And how often should I do the workout each week?

    I know it's a tight schedule to get back into shape but I hoping to do whatever I can to be in my best shape for tryouts. I greatly appreciate it if you can help!

    P.S: I am just an average runner, and 25 minutes is my best three mile time in the past season, if that helps.

    • ANSWER:
      Hello fellow runner.

      I personally hate treadmills when it comes to running because I don't think it's the same as running outside. And it's also easier to run on the treadmill since it drags your feet. So if you want it to be challenging you should probably run outside. (sorry for rambling, you don't have to listen to me)

      For your training, start off at just running at a comfortable pace and see how far you can go. You can also do hill training by adjusting the incline and interval training by adjusting the speed. (warmup 1 mile, sprint 30 seconds, jog 1 min, cool down 1 mile).

      Here's a sample plan that I usually follow (or at least try):
      Monday: 3-4 miles easy
      Tuesday: hill training (1 mile warm up, hill running for 10-20 minutes with breaks in between, 1 mile cooldown)
      Wednesday: cross train (bike, swim, walk) or rest
      Thursday: interval training (1 mile warmup, 30sec-1min sprint all out, 1 minute rest, do about 5-10 of those, 1 mile cooldown)
      Friday: 4-5 mile tempo run (run at a pace just above comfortable)
      Saturday: Long run 6-8 miles or more depending on your current level of fitness

      If you're just starting, you probably shouldn't start at running that many miles, but you can build your miles up every 2 weeks to build stamina.

      and don't hold that handle bars when running. just run as if you were running outside (swing your arms)

      I hope that helped. feel free to message me if you have anymore questions. I'm a runner also.

41. QUESTION:
    When people have outdoor wedding, what is that cloth thing called that the bride walks down?
    Is it called a runner?

    Thanks!

    • ANSWER:
      yep it is. I had an outdoor wedding a few weeks ago. be sure to nail or pin it down somehow otherwise people will trip on it or the wind may twits it.

42. QUESTION:
    What type of running shoes do I need?
    I am going to buy some new running shoes so I would like to know which type fit what I need.
    (cross trainers, etc. I don;t really know the types of shoes)
    I am a distance runner and I run on a track as well as outdoor terrain.
    I will most likely put these shoes to good use so I need ones that aren't strictly for indoor running.

    • ANSWER:
      Cross trainers are what your looking for. For the model, I love Asics. They are very comfortable and great cross trainers. I currently use the Asics GT 2150. They are AMAZING. Great comfort, good fit. Ive ran a good 500 miles in them so far and i have no intention on stopping any time soon. Another shoe i could suggest is the Brooks Adrenaline GTS 10. I had that pair until they were stolen from me.

43. QUESTION:
    What would make a good defining piece/s for the wedding aisle?
    I don't want to be traditional and have an aisle runner or flower petals. August 15, 2010 is our wedding date and our theme is a cross of nature and love birds. Colors are Black, White, and an earthy green.

    I had one idea of using bird cages except don't know how yet...i need to define my aisle but also to make a pathway to the outdoor ceremony so the guests wont walk through our lodge where i will be waiting. the pathway and aisle have to somehow compliment each other.

    • ANSWER:
      why not use small lights or fire torches as the pathway, then use white rose petals as the aisle, hang white bird cages along the aisle on large steaks (so the cages are about shoulder height) and fill with flowers. this will then determine the aisle and the area for friends and family to walk

44. QUESTION:
    What event should i run in the upcoming track season?
    I ran the 400m and the 800m last season, and i was fairly decent. I just finished my Cross Country season, and i feel that i am a MUCH better runner than i was last year. What event do you think i should run out of these choices: 500m or 1000m ? and for outdoor track should i run the 400m, the 800m, or the 1600m? or a combination of two.

    • ANSWER:
      Personally i love the 400m, 800m and the 1600m and would run all 3 in some of my highschool track meets. It really depends on what your times are though and how you stack up to the kids you are racing. I would switch my events around a lot and run whichever race that i needed to go win for my team.

      Without a doubt you should run a combination though. If you are a cross runner to though i would say just double up 800m and 1600m since you are probably more distance oreinented. Then you can race the 3200m relay and 1600m relay too

45. QUESTION:
    Injured until outdoor?
    I have a fracture in my tibia and will out the entire indoor season. I'll be back for outdoor, but want to take advantage of my time off. I'm a distance and mid-distance runner. I can do aqua jogging, but also want to know what conditioning I should do. What kind of weights should I lift, and what other exercizes should I do that I would normally do if I had time off?

    • ANSWER:
      I had a fibular stress fracture a couple years ago and when the doctor said i was able to, i hit the stationary bike at least three times a week at the local gym, they had a athlete conditioning program built into the bike and it had hills and what not and different resistances. It greatly helped my leg strentgh and i also did leg extensions, curls, and leg press when the dr. said i could. I always heard when you get hurt you always come back stronger, well it was true, I came back my senior year after this happened and i dropped my 800m time 9 seconds to 1:58.

46. QUESTION:
    How do I do the High Jump?
    Im a distance runner in every season (XC, Indoor, Outdoor) and am good at that and decided to try a field event this season for Indoor. At my next meet Im trying the High Jump. Im a 6 ft 1' sophomore. Any tips? I understad the Fosburry Flop technique but thats about it.

    • ANSWER:
      Learning how to high jump definitely takes some time. But the most important thing for a beginner to know is that the approach is the most important aspect of the high jump.

      The approach is run in the shape of a "J". Depending on the length of the approach, you run and accelerate in straight line for a few steps, then begin to transition your approach to running a curve towards the bar. As you run the curve, each step is a little bit faster than the one before it. Right before you get to the bar you takeoff vertically. Driving your knee and arms up.

      The approach puts you in the proper position and allows you to get up and clear the bar.

      Developing a consistent approach is the most important aspect. You need to take off from the same spot, and takeoff the same way each and every time to be successful.

      This is a really quick explanation of the approach. So here are two links that should help. The first link will give you a good overview of the high jump, and the second link will breakdown the approach.

      Hope this helps.

      High Jump Technique - http://www.track-and-field-jumpers.com/high-jump-technique.html

      High Jump Approach - http://www.track-and-field-jumpers.com/high-jump-approach.html

47. QUESTION:
    What type of wedding gown suits someone with an athletic figure?
    I'm 5'6", 145lbs an avid runner and fitness enthusiast. I'm going gown shopping in September and can't get a good handle on what type of gown would look good on my figure. All the guides discuss problem areas, body shapes, full this petite that, none of which I am. My body, I'm small chested, a B cup on a good day. Wear size 4-6 in normal dresses. Average waist and hips, muscular, long torso, I look normal from the front but been told I "disappear" turning profile. My biggest fear is looking like a linebacker or incredible hulking out of dresses that confine my broad shoulders. It's an outdoor ceremony, which calls for a more informal style. I'm not into poofy gowns with giant trains. I'm classic and professional in my daily style. Married ladies or people who know dresses, please help! I like having ideas before making decisions.

    • ANSWER:
      Well, I'm only 13 but I think I can help. Since you said you have broad should avoid large details (flowers, lots of beading etc.) on straps. If your going to have straps, keep it simple with little to none deatil. Since you said it will be pretty informal, I would not do an over the top gown. Keep with classic lines and styles. Here is and example :

      http://www.davidsbridal.com/bridal_gowns_detail.jsp?stid=3000&prodgroup=123

      And another example - http://www.davidsbridal.com/bridal_gowns_detail.jsp?stid=2995&prodgroup=10

      If you get sleeves keep them simple like this - http://www.davidsbridal.com/accessory_detail.jsp?stid=2946&prodgroup=201

      Hope I helped!

48. QUESTION:
    Runners: I need some help?
    I played indoor/outdoor soccer, basketball in high school and would probably run close to 3 miles a day then. I've been out of high school for a few years now and am pretty out of shape. I'm wanting to start running again. I obviously don't want to just go out and start running and kill over or anything haha.

    A friend suggested running/walking in intervals until I work my way back up.

    I'm wondering if anyone has a good beginner's program I can follow or has some good advice for me? Do you think the interval suggestion is good? Any advice would be great.

    • ANSWER:
      Try the 10-week plan below. It sttarts off by introducing running in a run / walk mix (as your friend suggested). It's best to ease into it...it's safer & more enjoyable. After 10 weeks you'll be able to run 3 miles without stopping...then you can sign up for some local 5k races or whatever your goal might be. Best of luck!

      - Mike

49. QUESTION:
    Should I do outdoor track or tennis if I'm a serious XC runner?
    I'm on varsity for cross country and am really serious about it,and I love to run. However I did indoor track and didn't like it. I have no clue how to play tennis but thinking about trying it in place of outdoor track. My best friend does tennis and says it is a blast. But if it is not going to help me in cross country i don't want to do it because that's what i'm really focused on. However my hip has been bothering me since indoor track so idk if doing outdoor will help that or not, or if tennis will!! I just don't want to ruin my cross country season if i do tennis....

    • ANSWER:
      tennis probably wont help cross at all. thats all short agility stuff and they focus alot on the fundamentals and skills of tennis.. ya you may run in tennis but it wont be much. id definatly pick track to help you out. plus you may like outdoor over indoor alot better. alot of ppl do.. just try it and see what happens. plus i could see your hip hurting just as bad as track would by stopping hard on it and moving directions and the tennis court isnt much softer than the track.

50. QUESTION:
    When i race a track race, how do i race it without being in the front the whole time?
    I run indoor and outdoor track and I always do better in my races when im in the front running alone, such as JV races. But when im in the varsity races my times are like 3-10 seconds slower. And i am the number 10, 600 meter runner in my section and i wont be in the front at sectionals(one of the biggest races of the year) and i want to know how to race it without being in the front.

    • ANSWER:
      You run the 600 meters? weird. Also your times being 3-10 seconds off is strange for a race of this distance. Oh well, start out your first 200 meters at a fast jogging pace, don't get yourself tired during this part. After the 200 meters are up, start speeding up and slowly pass people until you are ahead.

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