Archive for March, 2009

Online Running Gear Newsletter #5

Monday, March 16th, 2009 at 8:07 pm  

In This Issue…

1) Determine your Foot Type to Choose the Right Running Shoes

2) Followup on Beer and Running

3) Post Race Recipe

Hi Again,

Last time I wrote I was tapering for the Victoria Marathon. Seems like so long ago now that I felt in shape enough to get out there and run for 4 hours. These days, with my work schedule as busy as it is, it’s sometimes hard to get an hour long run in.

The Victoria Marathon was euphoric for me. It was a beautiful crisp day and I felt great. Of course, we tapered, watched our diet and got lots of rest in the days leading up to the marathon, but it was more than that. My energy lasted right to the end of the marathon. I also took over 20 minutes off my marathon time from the Vancouver Marathon just 6 months earlier. Does it get any better?

In this newsletter I wanted to provide you with more information on how to choose the best running shoe for your foot type. There are alot of considerations to keep in mind when choosing a running shoe and it’s difficult to cover everything that you should know about with regards to your “biomechanics”. But I hope to provide a place to start with when understanding your foot type.

Choosing Running Shoes 201

Rule #1 - I believe that I covered this off in my last newsletter…  Please, don’t think that just because someone works in a running store that makes them the authority on what type of running shoe you should buy. I have received the wrong information from salespeople more often than the right information. I apologize if I’ve offended anyone. Choosing the wrong running shoes can be a $100+ mistake and possibly a running injury.  Although running stores typically state that you should bring the running shoe back if anything is wrong with the fit, just try going for a run and then bringing the shoe back to the store and see how easy (not) it is to return.

Read – How to Determine Your Foot Type

Followup to Beer and Running

If you read the last Online Running Gear’s newsletter, you may remember an article on Beer and Running. I received an email back from running legend, Jeff Galloway, that was too late for my last newsletter, so I wanted to add what Jeff said about mixing beer and running in this newsletter:

Jeff – “Alcohol is a central nervous system depressant and a dehydrating agent.  It’s not a great idea to put this in your system when you are pushing yourself and are already dehydrated.

I suggest waiting until the celebration party after the marathon to reward yourself with a beer.”

Thanks Jeff – Even though Jeff never mentioned the carbonation, I think the message is loud and clear.

Post Race Recipe

I wanted to leave you with a recipe for a great post run meal. This is quick, simple, and when served with toast and fruit provides the carbohydrate and protein required for optimum muscle recovery after a long run.
 
Spinach and Cheese Omelet
 
2 eggs
1 tablespoon milk
Salt and pepper
1/2 tsp olive oil
1/4 cup swiss cheese, grated
1/2 cup fresh spinach leaves
  1. Whisk together eggs, milk, salt, and pepper.
  2. Heat olive oil in a 10″ skillet over medium-high heat.
  3. Pour egg mixture into skillet.
  4. Shake pan and stir egg mixture.
  5. Remove from heat when eggs are no longer runny, but are still moist.
  6. Add cheese and spinach on top of egg mixture.
  7. Fold in half and invert onto a plate.
  8. Serve with a side of fresh fruit and 2 slices of toast for a complete meal.

Happy Trails!

Jacquie

How to Care for Your Running Shoes?

Wednesday, March 11th, 2009 at 4:22 pm  

Can I wash my running shoes?

You didn’t manage to sidestep that mud puddle on your last run and now your runners look 2 years old instead of 2 months old.  Now you want to know how to wash running shoes. Can you throw your runners in the washing machine?  NO!  If you really need to get your running shoes clean looking again, do not immerse them in water.  First, proper running shoe care is to let them dry naturally and try to get as much dirt and mud off with a simple brush.  Still not clean enough?  Go to them with a damp cloth and and toothbrush and then let them air dry.  Keep in mind that cleaning your running shoes won’t generally prolong the life of your running shoes, but they will look good. The cushioning, air, shox, soles of the running shoe are mostly what breaks down that end the life of the running shoe.

Which brings us to our next question:
My dryer came with a handy dryer rack for shoes.  Can I put my running shoes in the dryer on this rack?

NO – keep your running shoes away from heat sources – dryers, radiators, direct sunshine, heating vents or ovens.  Any type of heat will dry out the cushioning materials prematurely.  Heat will also harden any glues that hold the running shoe together which will cause the shoe to separate.

If you notice that the outer sole is wearing down to the midsole, pick up some Freesole or Shoe Goo to prolong the life of the outer sole.  The cushioning in running shoes should generally last from 400 to 600 miles.  Your feet and body will let you know when your runners need replacing.  You only want to prolong the life of the outer sole if your runners are still young.