36	To feel the bounce of a new pair of shoes

There’s something special about running in a new pair of shoes that you really like. I’ve been running in the Mizuno Wave Rider model for about 8 years and love the shoe. It feels like an extension of my foot as I run: the shoe and the foot are working together as a team to move me down the road.

Many runners are motivated to run because they have invested in a shoe that works for their foot. Shoes today can protect a foot that needs protection and help a foot move through the running motion more smoothly. All major companies are continuing to research how to make running shoes work better for the individual foot.

The first reward in buying a new pair of running shoes is the knowledge you’ll gain from being fitted by an experienced staff person in a technical running store. For about 40 years, my Phidippides store in Atlanta has had an ongoing training course for staff members about how the foot operates and which shoes are best for certain ranges of motion. We match up the customer with several shoes and allow each to choose which one fits better while giving advice and answering questions.

Running stores are not equal in service. Only a few have these two key characteristics:

1.	staff members who are thoroughly knowledgeable about running shoes and foot mechanics; and

2.	a training course for each employee to teach the science and art of fitting running shoes/foot issues.

Another reward is the reduction of aches and pains when running with a shoe that is matched up with your foot. Some aches can occur when the shoe is too broken down. The right shoe, with the right features, can make you feel that you’re not having to work as hard.

Caution: Don’t wait until an old shoe is worn out. I hear of several injuries every year that are caused by moving from a worn out shoe to one that is too rigid in its correction. When in doubt, ask the most experienced staff person for an opinion about how to break in the new pair, etc.

In the sidebar below, you’ll find a proven way to tell when it is time to switch. There are also suggestions for avoiding the dramatic shift from old to new pair.

 

37	I’m running so I can take the family to Disney World

There are some sacrifices that family members make when runners are running for hours and hours on the long runs – why not reward them? A woman told me recently that during the early part of her marathon training program, when her grandkids wanted her to do something on a long run day, she would say the following: “I’m getting into shape so that I can take you to a special place.” This calmed them down for several weeks.

The curiosity started building so she gave them a date that was about a month before the event when she would make her announcement. This also settled down the questions for a while. On the big day, she had a little surprise party for the grandchildren. As they walked into the house, there was a mascot toy for each child as they walked toward the den. Surrounded by theme posters and decorations, came the big announcement: Since everyone had been so patient with her preparing for her big race day, she was going to reward everyone . . . “We’re going to Disney World!”

A growing number of parents/grandparents choose a goal race in an area where kids and adults can enjoy themselves. Some go to exotic destinations like Athens, Greece to run the “original” marathon course or to Rome, Italy. Others pick a U.S. event where there are interesting sites, like the Big Sur International Marathon in California.

The most popular destinations for marathoners and half marathoners among the runners I’ve heard from are the Disney venues of Disney World and Disneyland. There is something for everyone. There are events for all ages, and it’s common to have three generations running in, say the Disney Princess Half Marathon, Epcot Wine & Dine Half, or the Disney World Marathon. Many family members start running by entering a 5K associated with each event. Non-runners can find lots of fun activities also.

My kids were 9 and 11 when we went to our first Disney World Marathon. They were excited about the trip and kept talking about it for months. It’s been about two decades now and the Galloways have recorded perfect attendance at the Disney events. Two decades later, our “kids” want to be there every year also.

Note: Go to www.runDisney.com for information on all of these magical events.

 

38	I’ll reward myself with a new outfit

Rewards work! Positive reinforcement helps us stay motivated. When you give yourself a functional garment that will help you during your runs, the benefits increase.

Set a goal that is realistic but meaningful: finishing all of the long runs through the first half of a marathon/half training program or finishing a significant workout such as the last long run before the race.

Look at the technical garments that could help you during the rest of the season – or during the race itself. The staff members in a technical running store can help. Tell the running store techie what you are looking for and ask to see the options. You will receive an education on the latest fibers for various conditions.

Cold days: Many technical fibers keep you warm but are not very thick. They also tend to release excess heat buildup, should this occur. This allows you to have one layer on many winter days, with additional layers as needed. The Mizuno “breath thermo” fiber actually warms up as you perspire. So instead of getting chilly on cold days when wet, it’s possible to stay comfortable.

Hot days: Light microfiber fabrics can keep you cooler. These allow for better evaporation to reduce the effects of the heat during the summer whether the moisture comes from perspiration or water that you pour on yourself.

Precipitation days: Modern technical fibers will tend to hold very little moisture and release it. Many of the latest garments wick the moisture away from the skin, providing warmth next to the body.

Reward for completing the goal – Choose something that will help you continue running after the goal is achieved. This is when you can get yourself a matching outfit that you really want to wear. Many runners choose a garment with the logo of the race they finished – worn with pride!

Note: The “clothing thermometer” in the following books will guide you for dressing at various temperatures: Running Until You’re 100, Half Marathon, 5K/10K, and A Woman’s Guide to Running.

 

39	I run for chocolate

I’ve heard from hundreds of runners who used chocolate as a reward for doing the tough runs or getting through a full week of training. It’s possible to eat chocolate daily and lose both fat and weight during a training program. The secret is to budget for the calories and have a system for managing portion control.

Budgets shift us into the conscious brain so that we can control our eating and avoid subconscious reflex eating behaviors. Budgeting for foods you love is better than prohibition.

Many chocolate-loving runners, under the spell of a New Year’s resolution, will mistakenly try to totally abstain from chocolate (which sets up a “starvation reflex”). They often hold out for several weeks, but when the “banned substance” is available and no one is around, one bite leads to a reflex eating binge, aggravated by deprivation.

Chocolate, ice cream, and potato chips are only some of the foods that trigger subconscious reflex eating patterns. Certain combinations of sugar, salt, and fat trigger the release of dopamine, a powerful neurotransmitter hormone that locks into receptor sites giving us a really good pleasurable “hit” for a few seconds after we consume it. Most of us have had experiences with these foods as children and became quickly hardwired for subconscious eating patterns. We eat a piece of chocolate and feel good, so subconsciously we reach for and eat another and another. Because this is patterned in the reflex brain and is subconscious, we can consume a great quantity in a short time period without any concept of how many calories have been consumed.

Barbara Galloway, in A Woman’s Guide to Fatburning, offers a proven way to have your chocolate and fat control, too. First, put yourself on a calorie budget for the day. If you really want or need a chocolate reward on that day, select the portion of chocolate that will fit into the budget and adjust other foods accordingly.

Your run will not only add to the burning side of the equation, but it will increase the eating budget. Do your run and earn the chocolate. Good disciplined work should be rewarded. By “doing the math” and tabulating the calories allowed, you shift mental control to the strategic frontal lobe where you can maintain control over the dopamine reflex eating patterns triggered by the subconscious brain.

Get out and run — then think yourself into a reward snack!

Note: Read more about the calorie budget on page 160.

 

40	I run for wine

Wine has been a healthy reward at the end of a Mediterranean day for thousands of years. The Greeks have cultivated grapes for wine for over 9,000 years, according to experts. Phidippides (the marathon messenger in 490BC) and his fellows probably relaxed at the end of a long running journey with their mature grape juice of choice.

For those high-energy folks who don’t have alcoholic risk factors, a daily glass or two before bed may facilitate getting to sleep. Daily consumption of alcohol has been shown to reduce the risk of heart disease and certain cancers. As in many of life’s choices, the key to managing alcohol consumption is moderation.

By exercising portion control, we accomplish more than avoiding alcohol excess. Setting our limit and cognitively monitoring it will activate the frontal lobe of the brain. This can override the subconscious reflex brain, which will trigger repetitive consumption of alcohol without realizing the amount.

The hormones triggered by alcohol stimulate the reflex brain to grab another glass – and then another. You break this reflex behavior by monitoring each drink and accounting for it in your calorie budget for the day.

Wine had a role in the first marathon race, during the 1896 Athens Olympics. A first-hand report noted that vineyards along the course offered wine to the participants. The reporter did not mention how much was consumed. I have a feeling that the officials appreciated this more than the athletes.

The Medoc Marathon in France runs through vineyards that allow wine tasting along the course. I’ve heard stories that several participants didn’t make it past the second wine stop.

I suppose that these “researchers” wanted to make sure that the taste was as good as they thought on the first sip. One runner told me that the taste kept getting better.

Even those who want to burn fat can enjoy a glass or two. Again, the key is to account for each ounce in the calorie budget for the day and set a limit.

In that way, runners can take responsibility and enjoy an ancient lifestyle beverage.

 

41	My story: I ran for ice cream

During the two-year period, before the 1972 Olympic Trials, I ramped up my mileage from 80 to 140 miles a week. With each increase, I was hungry but had trouble finding foods that would digest easily when running 2 or 3 workouts a day. Then I discovered chocolate chip mint flavored ice cream.

Since I was training in the warm climate of Tallahassee, FL, there was a slight cooling effect after eating it. Between workouts I could eat a bowl or two, replace my calories and not have digestive problems during the next workout.

OK, some of this was a rationalization because I loved the taste. But my energy level was stable and I didn’t have to interrupt my workouts for bathroom stops. On some days, I ate practically nothing but half a gallon of the mint-flavored product.

When Barbara and I were married, she joined me in having an ice cream reward almost every night. We were running a lot, and it was the reward we gave ourselves for reaching mileage goals for that day, which kept the fat from accumulating.

Then, on a fateful New Year’s day, we decided to eliminate the chocolate chip mint ice cream from our diet — after more than 10 years of enjoyment. We were successful for two years. A leftover box after a birthday party got us re-started on the habit, and we even increased our intake over what it had been before due to having deprived ourselves.

You can “starve” yourself of a food that you dearly love for an extended period of time. But at some time in the future, when the food is around and no one else is, you will tend to over-consume that food. My correction for this problem was the following:

•	I made a contract with myself: I could have a little of it whenever I wanted – while promising to be “reasonable.”

•	Setting a goal of enjoying one bowl a week, 5 years from now.

•	Four years from now, enjoying a bowl every 5 days.

•	Three years from now, a bowl every 4 days.

•	Learning to enjoy healthy sweet things, like fruit salads, energy bars, etc., as replacements.

It worked! I hardly ever eat any ice cream but sometimes enjoy a bowl if I want. This is purely for medicinal reasons, you understand.

 

42	Reward: A running retreat or running school

Imagine a week or a weekend during which you didn’t have to work. Days were spent running, meeting good people, eating, sleeping, and learning. In addition, you find yourself motivated for months afterward. This is the essence of what we do during our Galloway running retreats.

Many of our participants tell me that the retreat was their reward for staying with their running program for 3 months, 6 months, a year. Others needed a motivation boost after a layoff.

Several times a year, Barbara and I conduct beach weekend retreats at Blue Mountain Beach, FL. Not only is there a beautiful white sand beach, but due to its location, there is a series of state parks and a forest preserve, which means hundreds of miles of beautiful trails that wind through pine forests.

Usually during the middle of July, we conduct a weeklong program in the Lake Tahoe area of California. During each retreat, there are clinics on building endurance, nutrition, fat-burning, getting faster, motivation, shoes, strength, and more. Individual questions are asked constantly, and problem-solving situations are welcomed. Interacting with others results in new friendships and a lot of fun. Joy Johnson is one of our long-term friends who inspires us every year. She has won her age group many times in the Boston and New York marathons. But that’s not the main source of inspiration. Last year, while on a hike, Joy slipped and hurt her leg so badly that she didn’t know that she would be able to run again. When one is over 80, the healing is much slower, but Joy was determined. One year later, Joy was back at Tahoe, training for the next marathon. She is also a beautiful person with a lot of determination.

Each participant can receive an individualized running form evaluation. Suggestions are given for those who have challenges. Several form drills are taught to help improve running mechanics.

Running schools are 3-hour to 5-hour focused sessions that cover the content areas taught at running retreats. These are held in about 20 locations around the U.S. each year.

During each session, I can cut through the conflicting advice, help design a focused training program, and deal with individual problems. I personally conduct each of these sessions.

Sign up now and you’ll be motivated leading up to the retreat/school, with a boost for months afterward.

 

43	My run earns me a special snack

There’s something very satisfying about the after-run snack. You’ve paid your dues and now you’re rewarded. For millions of years, our ancestors walked and ran to gather food and were rewarded when they could eat. The sensation of satisfaction was more than just the food gratification. The symbol of success and accomplishment was the reward meal.

Top priority in your body organism is the production of energy to keep the body moving. Exercise turns on the energy circuits and gets them ready to reload. For millions of years, our ancestors needed to be ready to keep moving at all times, to find food/shelter, and get away from predators. This fine-tuned energy replacement mechanism kept the fuel flowing to muscles and especially to the brain. We have inherited all of these capabilities.

Eating within half an hour after a run will help reload energy stores for the next run. When you choose the right snack and consume it within 30 minutes of finishing, you can replace the glycogen (stored carbohydrates) needed for the first 30 minutes of your next workout. Based upon research on reloading, the recommended ratio of nutrients is 80% simple carbs/20% protein. The products Accelerade and Endurox R4 have this in their mix.

The longer you run, the more reward calories you can consume. After a 3-miler or less, about 100 calories are needed. When you run 4-11 miles, you can consume 150 to 200 calories. A snack of 250 calories is recommended for those who have run 12-20 miles. After running 20 miles or more, it’s best to have a 300-calorie snack.

If you reload 30 minutes after exercise, you may reduce your hunger later in the day. Running uses up some of the brain’s reserve fuel, glycogen. Since the reflex brain monitors crucial fuel levels closely, it knows when the stock has not been restored and will subconsciously trigger a hunger response. Reloading tends to reduce or eliminate this.

If you are trying to burn off fat, you will be helping yourself by consuming this reloading snack within that first half hour. So run and eat with no guilt, but account for it in your calorie budget.

 

44	Running allows me to enjoy my music even better

The primitive origins of music and dance occurred during the long treks made by ancient ancestors on foot, according to experts. Spending 15 hours or more per day on foot embedded in the subconscious brain a rhythm based on certain patterns of steps. This led to beating patterns on logs, hollow plants, and then drums.

Then cadence voice sounds evolved, followed by chants, then songs and dance. And it all started during the early Paleolithic era by ancestors responding to the walking/running rhythm of the feet during the constant daily movement.

With the many downloads available, it’s possible to record a series of songs that have a specific beat when one wants to run at a certain pace. I have put together a training app for 5K and 10K that includes music (see lolofit.com, the Galloway Ultimate 5K or 10K). Half marathon and marathon apps are in the works also. When the pace of the workout picks up, so does the beat of the music.

Even if you don’t listen to music during a run that might be a bit boring, you can make up your own chant or cadence. This will get you into the frontal lobe and may trigger some creative and entertaining messages from the right side of the human brain.

At the very least, you can have fun and laugh. This releases positive hormones that can turn a so-so run into a good run. It can also make a good run into a great run. Again, you can take control over your attitude.

It’s OK to feel like you’re dancing down the road.