Ditch the Headphones

(This is a rewrite of an earlier bit about wearing headphones...)

I love music. I love music far more than running, truth be told. And, I am big on wanting to block things out in certain situations - in law school, I took almost all my exams with headphones on, back in the days when even recordable CD's were not commonplace. The one time I was asked to remove the headphones, I was lost, and couldn't focus. Having not gone to that class at all may have also figured into the negative experience, but I really felt I was better off writing about immigration law with Tanya Donnelly's sweet voice in my head.

Last year, USA Track and Field made personal music devices verboten at sanctioned events. The Austin Marathon and Half Marathon, as required, banned headphone use in 2008. Prior to that, lacking an enforcement mechanism, the marathon went with just strongly discouraging their use.

Many large marathons, including the Marine Corps Marathon, immediately, and probably eagerly, complied. The Twin Cities Marathon warned people headphones were banned, but people ignored the warnings, or perhaps couldn't hear them over the Justin Timberlake rattling in their skulls, and 176 runners were disqualified. It was not enforced in Austin, and headphone use in races is increasing exponentially.

The flap from the average headphone-wearing runner crowd has pushed the USATF to reconsider, and they have now backed off (thanks, Katie), largely due to the incessant whining from people who want to say they can run a half marathon or marathon, but claim they can't do it without their headphones.

Just today, the Austin Marathon reluctantly announced that it has changed its headphone policy in accordance with the caving of the USATF. They've seen, time and time again, in every race, the high frequency of irresponsible headphone use and the problems it causes, but they probably just got tired of the complaints. The amount of whining they've gotten at the marathon office about the headphone ban has quite frankly been pathetic, and has included ridiculous arguments about blind or deaf runners, claims about "big government", and many people saying they are disgusted and will just run some other race, to which I say, "good riddance."

In large part, the USATF enacted the rule to conform to the policy of the International Association of Athletics Federations, which is mainly concerned with the use of two-way radios in competition.

For most races, though, the main issue is safety. I can't think of the last race where I didn't see a number of examples of people being completely oblivious to their surroundings because they were wearing headphones. I've seen people not able to hear the sirens of support vehicles passing them, a half marathoner in Dallas not able to hear the Hummer pace vehicle behind her or the runners around her yelling at her to move so the elite marathoners could pass, or the shouts of "wheelchair up" when a wheelchair racer needs to be able to pass. We've all seen that when moving through a not-too-thick crowd, a runner will usually hear you come up and often move over just a little to help you pass through a tight spot. Runners with headphones tend to be in their own little world, though.

Just last month, at the Turkey Trot, Michelle from ConleySports (the folks who put on the Austin Marathon) was easily passing me as I tried to say hi to someone I knew. He was wearing headphones. I called his name from about 20 feet away, as we ran past Rainbow. Nothing. I got closer, at one point just about ive feet behind him, and yelled his name. Nothing.

I also believe (pause for effect) that headphones have a deleterious effect on running form. Yeah, that's right. I'm tempted to submit an article on "iPod Assymetry Syndrome" and submit it to a medical journal, except that I'm lazy.

I started thinking about this watching an avid marathoner I knew for well over a year that would wear her iPod on her right arm. She also wore her long hair in a ponytail, and many times, running behind her, I could see the ponytail didn't swing evenly. You could trace the asymmetry to her shoulders, and to... the arm with the iPod strapped to it. From there, you could even see the slight imbalance in her stride. She even had some issues in the leg that ended up getting the shortened stride, which could be due to any number of factors... but you had to wonder.

I know when I run with an iPod on my arm, it's easy to get caught up in cord management (pardon the pun). Watch runners, and most of them carry their music-bearing arm differently.

As we've all figured out by now, the high repetition of the motions of running means that imbalances and eccentricities have consequences, and will likely be mirrored elsewhere. Everyone should, by now, be feeling and seeing the link between the way you move your arms, and your stride.

When you shorten the travel of one arm, it's likely to play out in the stride, because you're essentially throwing yourself out of balance. There's also the added tension in the shoulder from carrying that arm out slightly. Over any appreciable distance, it all translates to "no bueno."

When I do take the iPod on a training run, I use a little Shuffle and attach it to my waistband - it doesn't move through a range of motion, so the cord stays stable. Even then, I make the the cord short enough or run it through my shirt so that I don't have to move the arm on that side any differently to clear it.

Finally, and most importantly to me, I don't want to race or even train much with music, because it's a crutch, even a cheat. Clearly, we want to run with music because it benefits us - it keeps us from getting bored, it motivates us. There's a reason the Nike+ iPod system has a "Power Song" feature. Hell, I want to add a Nano to my ridiculous Apple product lineup just so I can push the button and immediately go to AC/DC's "Hell's Bells".

One whin- sorry, "runner", in one of the articles said "I need my music to get me through it. A marathon is a mental challenge and if I don't have my music to keep me motivated, it just isn't fun."

Well, guess what? Remember that we do this precisely because it is not "easy", and it is not "fun" in the same way as, say, Whack-A-Mole, or taunting Ron Paul supporters online. You've all learned how important the mental component of distance running is. The thing is, we're not all running to challenge the winning time in a race - we all run to challenge our own limits and abilities, and that's ultimately a mental challenge of your ability to deal with discomfort and pain, and to continue to push yourself. Whether you are physically capable of running a 2:20, three-hour, four-hour, or five-plus hour marathon, it all comes down to your ability to push yourself.

If you say you get bored, or need the distraction, and music gives that to you, then that music is a crutch. The mind is a powerful thing - I completely believe I could run a faster race at almost any distance with the "Rocky" theme pounding through my head every step of the way. I'll do some of my short runs with music, but I don't wear headphones for long runs or races, exactly because music is such an effective crutch.

That state of being alone in your head, is one of the difficult, but essential, parts of distance running. The challenge is not just to move your body over the distance, but to move your mind and your will over that distance. Can you keep your mental focus over the miles, and over the time you need to complete those miles? Music can help you dissociate, which is a perfectly acceptable method of dealing with pain and boredom. But again, it's external, it's not a skill or a layer of toughness you've developed. You're just taking it away. You might as well be racing on painkillers, or high. Numb your mind with headphones, and you have failed to accomplish an essential component of the challenge. If you can't live with your own mind for the distance you're running, then you can't really claim to do the distance.

A couple of you, despite my requests to try at least one without them, run every long run with your headphones. That's your choice, obviously, but again - it's a crutch. It's a cheat. I want you to be able to depend on yourself to get through the race.

There are going to be helpful distractions out on the race course. We've got 40 bands on and around the marathon course. I hope to get the gospel choir back from last year. There'll be great crowd support, you'll have friends out there running with you, and, if you're not wearing headphones, you'll be surprised by how many people you'll talk to on the way. But all those things are part of the race experience itself, not something extra and unnecessary you bring into the race to help you get through.

I'd hate to think of what I'd have missed wearing headphones in races: the little kids in Chicago's Mexican district yelling, "Si, se puede!"; my friend Tom telling me about his kids, including the newborn son that didn't make it, as we plodded through 20 miles; or the company of good friends for our first half marathon. Those were all hard races, and maybe headphones would have helped. But I wouldn't have the experiences and memories that made running those races meaningful.

You've all trained really hard, and you have all displayed some extraordinary toughness along the way. Use your headphones on your solo runs, and let it drive you. Let some music or podcasts, or whatever noise you need help you get those weekday runs in. Listen to some relaxing music the night before the race. Crank the tunes up in your car on the way to the race, and get pumped.

But don't sell yourself short. Don't cheapen all the work you've put in. Don't fail to truly meet the challenge you signed up and trained for. Don't miss the very real support and inspiration that the race itself is going to offer you. Leave the headphones at home.

Running Not In Austin, No. 1: Seattle

Christina, running or snowshoeing or something in some place called "Seattle":

Ouchies: Why They Happen, and How to Avoid Them

OK. Injuries and recovery. We've had a spate of injuries recently, and it's interesting to look at what the likely causes are.

Lisa - left knee. Laura - calf and tendon. Lounell - knee pain. Amber - knee pain. Susan - pain in left knee and both hips.

I'll take the first hit - I run you somewhat aggressively. I feel like I throw a lot of hills at you, though I'm always very conscious and deliberate about it. Our mileage, both in weekly totals and the long runs, is properly incremented, and while I try to balance them out, some of the long runs are obviously difficult. I can say with good certainty that you get a little bit more hill work, but it's not far out of line with what other groups do. Still, I haven't made it very easy on you, and I should be harder on some of you about doing the right things for recovery, and making sure you're aware of some pitfalls that can injure you. Let's look at a few of those:

1. Shoes. When I first started running, and would see advice about shoes, the basketball sneaker pimp in me understood and believed, but I was still sure RunTex was driving it all somehow. I've learned better. Several of our runners last year had pains in their calves, even their knees, and they had readily apparent shoe issues - either the wrong shoes altogether, or shoes whose support had deteriorated beyond any physiological usefulness. Amber is a fairly severe overpronator. She went to a reputable local store, and was put in a pair of very neutral shoes from a company that also has a reputation for short-lived cushioning and support. Did this play a role in her knee injury? Maybe. Probably even, though since her problem is assymetrical, something else probably also came into play, maybe...

2. Road camber. I once heard someone talk about road camber with the qualifier, "Austin streets". I don't know if ours are any worse than elsewhere, but you all should realize by now that all our streets slope sharply off to the sides. IT band problems and assymetrical knee issues are common in Austin, because a lot of people only run on the left side of the street (as they should), in the gutter all the time. Think about it - there's often a difference of several inches between the length of travel in your left leg from your right. The muscles in your left leg are having to work harder, through a longer range of motion, and is even suffering a little more impact. The right leg's natural range of motion is compressed, on the other hand. It's a recipe for getting messed up, and it's a wonder more of us don't have more problems.

The solution here is tricky. Running on sidewalks opens you up to more impact, because concrete is appreciably harder than asphalt, and often, it's cambered, too, if not riddled with cracks and major continental rifts and faultlines. I try to stay on the street, but, as safety will allow, I'll run on the more level part of the road, and will even change sides, occasionally, though then you're kind of just balancing bad against mirror-image-bad.

A good solution is to run your solo runs on the hike and bike trail. It's soft, it's flat, it's relatively safe, it's got water. Control the camber and surface where you can.

3. Over-aggressiveness/Being dumb - OK, just kidding, no one's been seriously dumb yet. They've tried to be, but have held back. But some of us have been wonderfully gung-ho about our running, and unwilling to compromise or blink in the face of miles and hills. In Lisa's case, she quite understandably wanted to jump right back in at 10 miles. She was reasonable about it, and could have been deterred, but I got selfish and didn't tell her no. So, she ran seven on October 17, got freakin' typhus (fleas, not poo), was bed-ridden for several weeks, ran a couple of times in mid-November, then ran 10 on November 22. I've gotta take all the blame for this one.

December is the time when injuries really start cropping up, and people's hopes of running a half marathon or marathon either become questionable, or are dashed completely. Many times, they're just questionable, a little nagging pain here or there. But people are busy at the end of the year, and not wanting to miss the long runs, and they put off going to see the doctor. Sometimes, they simply doubt that a doctor will do anything useful, and might even tell them they have to stop running.

In fact, most often, it seems, a doctor and sometimes a physical therapist can pinpoint the cause of the problem, and give you a way to attack it. Maybe you have to lay off a couple of weeks, but doing it now is a lot better than two to three weeks from now. And if you ignore that little niggling pain or discomfort, it could very well grow into something that will peak at a more critical time, and could put a complete end to your training season, and your hopes of running your goal race. No bueno.

Injuries aside, the miles are getting long, the workouts are getting hard, and, depending on your individual level of athleticism and resilience, how hard you push, and how well you take care of yourself in other ways, the training could very well take a noticable toll on you. Some people just feel a bit beat up all the time. Most find they need more rest, more sleep. I'll sometimes get sore enough that I can't sleep well.

So, you have a responsibility to do everything you can to minimize the toll on your body and mind. You can't just go out there and barrel through all or some of the runs, and expect to be OK. You have to stretch. You have to eat right. You have to get your nutrition for long runs down. You have to get your sleep. You have to get all your runs in. You have to consider massage and other things - foam rollers, Trigger Point massage - for your body. You have to consider ice baths after the long runs. You have to recover properly. And, you have to maintain a focused, but healthy and positive attitude towards your training and your goal.

None of these things are negotiable. If you feel OK now, you have to consider yourself lucky, and be proactive in keeping luck on your side. If you're hurting, you need to not give up, and you need to investigate and take proper measures.

I'm going to be more aggressive in pushing information on these things to you. First off, please read this article by local physical therapist Allan Besselink. For some of you people who don't believe that you need a day off... there you go.

We also have a great sports nutritionist willing to come talk to us. I need to make sure it's in our budget, and that there's interest - please let me know if you'd be interested in coming out on a Monday, Wednesday or Thursday for about an hour talk from her.