Archive for December, 2009

Training Tips – Add Variety to Your Run Routine

If you are like most runners, you follow a run routine and that you don’t typically deviate from.  There is a comfort factor in running our regular routes.  My regular route is down to the beach and out along the pier.  I run it because I love the route and the views are beautiful.  But does it provide me with enough variety that I need to improve.

The experts say “No”.  They say that instead of running regular routes, same distance and pace every time, runners should vary their training schedules.

Challenge Yourself:  Replace your regular training schedule with a variety of runs and routes.  Include a long run and some speed training into your workouts. 

Try at least one day of speed work each week.  Either go to the track and run intervals or include a tempo run.  This is where a heart rate monitor can really be a benefit.  By simply increasing your average heart rate by 5 beats per minute, you will notice the results.

Every other week, try including a long run.  Increase your distance by 2 miles from your longest previous run, then two weeks later, add another 2 miles.  You can and will be ready for that 1/2 marathon in the Spring.

Running the higher mileages is also great for burning calories.  Seems like a simple solution to those extra calories that will be consumed during the holiday season.

A New Years Resolution to Get Fit & Stay Fit

Staying fit can be a real struggle for many people.  Busy schedules get in the way of important workouts that play second fiddle to other important functions and appointments.  That’s why, after overindulging during the holiday season, getting fit and staying fit is on the top of the New Year’s Resolution list.

Try to keep your run routine during the holidays.  Schedule your run first and other social gatherings second.  I run right through the holidays and it usually counteracts the extra social eating and alcohol consumed.  When running through the holidays, it also provides a reminder to make wise choices.  In other words, cut back on the sweets because ultimately you will have to pay the price.

Check in with your local running store because there are usually holiday fun runs to participate in.  Sign up for your local Jingle Bell Dash or Resolution Run.  Committing yourself to an organized run should motivate you to keep your regular run routine and keep the holiday eating and drinking in perspective.

Try to make a New Year’s Resolution with a realistic goal for staying fit.  I find that choosing and signing up for a race in the New Year really helps me to hunker down into a proper training schedule and keep my date with myself to go for regular runs.

The Nike Free Running Shoes – a Unique Pair of Sneakers

Want a sneaker that will help you run faster and more importantly injury free? Nike Free running shoes could be the answer. Strong feet are necessary to run injury free and fast, and the Nike Free 5.0 facilitates the natural motion of your feet which works to not only strengthen your feet, but your entire body.

Nike Free running shoes were inspired by the idea of barefoot training – running free. The sole on the sneaker is very flexible, so the shoe can bend as your foot dictates. Nike’s idea is that your foot controls the sneaker, not the other way around.

nike-free Most runners immobilize the foot, which results in muscle atrophy. These Nike Free shoes re-engage those muscles, which takes a bit of adjustment. So, if you think that this sneaker fits into your training program, then you need to gradually build them into your runs. The Free can be worn on all runs including trail running and uneven surfaces though it will take time to gain that strength in your feet. If you buy a pair of these running shoes, Nike includes a training program.

The Nike Free features a seamless upper consisting of a meshy material that is breathable, soft and smooth to the touch. The Free has multiple cuts in it to help natural movement of your foot, as well as provide a measure of ventilation. Reviews of the Nike Free say that they feel comfortable as it fits like a sock and allows the foot to bend freely with no resistance whatsoever. It’s a superb feeling as you run in the natural heel-to-toe pronation movement.

Nike Free shoes will let you experience the barefoot on the grass biomechanics that help train the foot and strengthen the natural movement of your feet. So, there you have it, a unique, lightweight (8.4 ounces) sneaker that gives you a leg up in training and allows your feet comfort as well as the freedom of movement. You will use muscles you never thought you had!

Pick up a pair of Nike Free’s today from Roadrunner Sports

Plus Size Sports Bra

Whether small or big breasted, research has shown that a women’s breast bounce a full 8 inches up and down during a run.  A good sports bra can support and minimize that movement.  For those well endowed ladies, finding a good plus size sports bras that fit well are not always easy to come across.  Shopping for a  women’s plus size sports bra can be very discouraging.

Look no further ladies.  The following are two suggestions for a plus size sports bra that will accommodate larger cup sizes (C – DDD), provide awesome support and definitely make for a more comfortable run

Under Armour’s Heatgear Endure D – zipped front sports bra
Sizes S – XL, best for C & D cups

plus size sports bra Combining a zipper front and an ultra secure cross-back design will keep those D cups in place during your run or other sports as well.  The zipper front sports bra makes it easy to get on and off.  This sports bra is welcoming rave reviews from those that wear them.  They are saying that it’s the best sports bra they have ever owned, worth every penny and they would never own another one. 

This Under Armour sports bra offers unbelievable support, comfort, is lightweight moisture wicking, easy to get off, stylish and has a snug fit.  Could you ask for more?  Under Armour have also included mesh or breathable fabric inserts in high heat zones that allows sweat to evaporate and cool air to circulate.

Purchase your Under Armour Heat Gear Endure D Zip Front Sports Bra Womens today from Sports Authority for only $44.99

championbraChampion Powersleek (as seen on The Doctors TV Show)
Sizes 34-44 C, D, DD; 36-44 DDD

The encapsulated molded cups will keep everything in it’s place.  User’s love the three hook, three-width closure, that also has no tags to annoy and a gel cushioned back.  This Champion sports bra also has wide cushioned shoulder straps with easy-to-adjust velcro to help relieve the pressure on the shoulders.  And to add to the comfort this Champion sports bra has a wide supportive bottom band.

Purchase your Champion Powersleek Sports Bra today from ChampionUSA.com for only $29.99

Certain sports bras will work better than others.  But with these two top rated sports bras for the “full figure”, there is no need discouraged anymore.

Shopping Deals & Steals

Road Runner Sports 

Get 10% off plus FREE shipping at Road Runner Sports

Perfect time to stock up for the warmer months ahead.

Online Running Stores I’ve made it no secret that I believe that shopping online rocks.  I’ve said it more than few times that shopping at online running stores saves you money and time, the very two things that we are always seem to be short of.  I can sit at my computer and within no more than 1/2 an hour, know the cheapest price on the pair of running shoes that I want to buy.

If I was to physically head out shopping, it could take a few days before my research is done.

Plus, if I’ve ordered online, my purchase gets delivered right to my door.  I’m happy.

Here is a very interesting article I wrote on how I bought my running shoes online for half the price of the retail brick and mortar store.

Through shopping deals and steals, I will try to announce the best deals through reputable online running stores.  The top online stores that I recommend are those that I have shopped with and had a no hassle, good customer experience. We are getting close to the Christmas season, now is the perfect time to start shopping. Get some gift ideas for runners.

Runners Gifts Under $25

With the holiday season upon us once again, it’s time to head into the shopping madness and start thinking about what gifts you need to pick up. If you have a runner to buy for, then here are some great running gift ideas. The nice part is that these running gifts won’t break your budget and any runner would be pleased to receive them.

fuelbelt FuelBelt Trail Runner – The Fuel Belt is so comfortable you barely know that you are wearing it. It has four separate water bottles that are evenly distributed around the adjustable, elastic waistband. Plus, it has 2 pockets that can carry keys, money or whatever small accessories that runners like to carry along. Long distance runners will love this gift as they need to carry fuel or water on their longer runs because it’s quite often hard to find en-route. I have tried many water bottle systems and this one is by far the most comfortable.

nbsocks New Balance Unisex Lightning Dry Lo-Cut Running Socks – Any runner can tell you how nice it is to have new running socks, especially against those tired running feet. These socks are made with a medium density fabric and a compression arch support. They feel really comfortable and are great at wicking the moisture. They are a great value for a running sock.

runnersworld

Runner’s World Subscription – Give a gift every month for the next year with a Runner’s World Subscription. Runner’s World motivates and inspires runners with their monthly tips, advice and running stories. Runner’s World also offers articles on new running techniques, race information, and introduces the reader to the latest running products.

nikecap

Nike Thermal Running Skullcap – Since runners must endure all season’s, they also need cold weather running gear and a very important piece of clothing to have as part of their running wardrobe is a cap that will keep moisture out and keep the heat in. This skullcap by Nike will do just that. Made from insulated fleece will a curve for better ear coverage. And for those women runners that like to put there hair in a ponytail, there is a ponytail opening in the back.

Best Gifts for Runners

shuffleIpod Shuffle – These tiny MP3 players weigh under a pound (.55 ounces to be exact) and will hold up to 240 songs. Use the clip on the back to attach them to your sleeve or waist and allow your hands to be free during your run. Nothing like some great music to motivate a runner during their run. More fun colors available.

garmin

Garmin Forerunner 305 – If you want to buy a gift for a runner in the price range of the Garmin, then this is the perfect gift.  With the Garmin, a runner can track all the data they are likely to need from any run.  The Garmin gives information such as heart rate (average & maximum), distance, calories burned, pace and so much more.  And with the Garmin 405 running at about $200 more, this makes the Garmin 305 a real bargain.  Read the comparison between the Garmin 305 and the Garmin 405.

stick

The Stick Original Body Stick – Yet another wonderful gift for a runner.  The Stick has 15 working spindles that massage muscle groups.  Massaging with the stick increases circulation and reduces soreness in the muscles.  The Stick also helps to get rid of lactic acid that can build up in a runner’s muscles.  The perfect gift to speed muscle injury recovery.

uaglove

Under Armour ColdGear Fleece Glove – These gloves will keep your runner’s hands warm this winter.  They are multi-functional because they don’t only have to be used for running, but will keep your hands dry and warm during most activities and just normal wear.  These comfortable gloves are lightweight, will wick moisture and regulate temperature.  Other great features are the reflective piping and the handy little key pocket.

 

Get more running gift ideas at:

Runner’s Gifts Under $25

Cold Weather Running Gear

The Nike LunarGlide+ – A Running Shoe for All

I have been doing some research lately on a running shoe that has gained my attention due to all the positive press that I’ve read. Drumroll please – It’s the Nike LunarGlide+. It’s no secret that Nike really place a high level of expertise into their advertising (I love watching their ads), but do their products stand up to this level of expertise. I believe the LunarGlide does.

The LunarGlide+ is an extension of the “Lunar” family consisting of the LunarRacer and the LunarTrainer and runners love them. By the way, if you ever wonder why you see the “+” sign behind Nike’s shoe names, it indiates that it is Nike+ (or NikePlus) ready. The LunarGlide is fairly new, having been released on July 1, 2009, but this has given them enough time on the market to have this footwear test-driven and reviewed by all levels of runners.

nike lunarglideThey key feature to the LunarGlide is it’s Dynamic Support. The Dynamic Support system adapts to a runner’s gait with each step they take and provide stability if and when needed. Most runner’s foot strikes will vary during the course of a run. They could start their run with neutral foot strikes and then over the course of a run, and as the runner tires, or depending on the running surface, they could start to over-pronate. The LunarGlide will adapt to the runner’s stride and provide superior cushioning and support when needed. This makes the LunarGlide a shoe that will work for runners that don’t need support through to those that need some moderate support.

top-pick Available at Roadrunner Sports, Paragon Sports and Zappos.  At time of writing, prices were $100.00

More Notable Features of the LunarGlide+

  • Flywire – an ultra-lightweight support system across the mid-foot. Creates a secure and snug fit across the mid-foot.
  • External Heal Counter – support around the heal and prevents the heal from moving around inside the shoe. Because the heal counter is a piece of plastic molded into the shoe, it will not lose it’s shape and be able to provide a continual level of support.
  • No Sew Construction – there is no stitching (which means no seams) on the upper. The inside is also totally seamless which creates a super smooth inner that feels great around the foot and it could be worn without socks. The level of comfort on the inside means this shoe is good for the long run.
  • Constructed with LunarLite foam, a lightweight responsive cushioning that helps manage the forces of impact by absorbing the shock, and then returns the energy during liftoff.

 

Keep in mind that the LunarGlide is gender specific. If you are like me, I buy both men’s and women’s running shoes, depending on whether my size is available or what’s on sale. But when Nike was designing the LunarGlide, they took into consideration the differences and build it specifically for the shape of a women’s foot.

The Lunarglide is built to respond to your natural foot movements, but yet it is not a true minimalist shoe. For a true minimalist shoe (as in barefoot running), you should have a look at the Nike Free. However, because it responds so well to your foot’s natural movement, this results in less running-related injuries.

To best sum up Nike’s LunarGlide is that it is a daily distance trainer that combines lightweight performance with top-tier cushioning and as-needed support. I know that I will be buying a pair and I will keep you up to date with a full review.

Stocking Stuffers Ideas for the Runner in your Life

Shop the Runner’s Gift Guide + Free Shipping

Are you running all over town looking for a creative stocking stuffer or two for your running partner?  Something that they will be excited to open and have a real need for.   I think that this is a rather easy task, so if you are having a hard time choosing a stocking stuffer for your running partner, buddy, friend, let me try and help you with some gift ideas for runners.  How about:

  • a pair of breathable stretch glove
  • a polartec hat
  • headband
  • pedometer
  • socks (my personal favorite)
  • itunes gift card to download a running songs playlist

There are a few ideas on stocking stuffers for runners that aren’t expensive and aren’t hard to find.  If you have any personal favorites or ideas that you would like to share, I’d love to hear from you in the comments section.