Online Running Gear Newsletter #4

Online Running Gear Newletter #4
In This Issue…

1) Choosing Running Shoes 101

2) Beer and Running - A Good Mix?

3) Visit Online Running Gear’s Blog

4) Tell Us What You Think
I’m on my taper at the moment for the Victoria Marathon this Sunday,
October 12th. Sure feels good to have our last long run over with.
All I hope for now is a clear day.

Victoria, BC is such a beautiful coastal city on Vancouver Island,
it’ll be great to just take in the scenery. This was my very first
marathon many years ago and now it’ll be my 15th marathon. I wonder
if I’ll be much slower??

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1)  Choosing Running Shoes - 101
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For many years and through many marathons and triathlons, I have
ran in whatever type of running shoe felt most comfortable to me.
Actually I would pick a running shoe model and stick with it,
eventually switching when updates were made to the model that
didn’t agree with my feet. Does that sound familiar? It would be
nice to know that I’m not the only runner that does this.

Being the editor and owner of online-running-gear, I figured it was
time that I paid more attention to what the experts were saying.
That was until I got disillusioned with who the experts were. I
have heard and read conflicting stories from brick and mortar
running stores to online running stores. I became so confused that
I didn’t know who to listen to anymore and it became more evident
that I needed to be able to come to my own conclusions.

I was originally going to discuss how to choose the best running
shoe for your foot type. But I’ve changed my mind because I just
had to show you how easy it is to get misled if you listen to the
“experts”.

My latest favorite running shoe and most recent purchase is Saucony
Hurricane Pro Grid 10. This is what I will be using for the
marathon this Sunday. It has been my understanding that the
Hurricane Grids were designed for a high mileage and heavier framed
runner. And certainly the Hurricane 7’s and 9’s worked great for
me. You can image my surprise when I saw this video review on the
Hurricane 10’s from a reputable source:

http://online-running-gear.com/blog/running-room-hurricane-grid-running-shoe-review/

The Hurricane Grid 10’s were described as a “soft daily training
shoe for the lightweight runner”. Did I have the wrong shoe for me?

My faith in the experts was once again deflated. I decided to write
to Saucony, because if they didn’t know what the shoe catogory of
the Hurricane Grid was, then nobody would. Here was my answer:

Dear Jacquie,

Thank you for your inquiry.

The Hurricane style shoes are stability shoes. Offering a medial
posting for extra support and stability. This shoe would be very
good for long distance running. This shoe is designed to
accommodate a heavy frame individual.

Thank you for your patronage of Saucony and I hope I have answered
your question.

Sincerely,
Consumer Services

Great stuff - I do have the right running shoes. My point being that
it’s really important that you make the effort to know your own foot
type and do the research - don’t rely on the experts because they
could very well be giving you wrong information.

In my next newsletter, I will aim to provide information that will
allow you to come to your own conclusions as to what type of
running shoe is best for you.

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2)  Beer and Running - A Good Mix?
======================================
Back in May I ran the Vancouver Marathon and at around mile 21 the
Hash Hound Harriers had a beer stop - yes, that’s right - a beer
stop. I tell you, it looked very appealing, but since my physical
well-being felt like it was seriously deteriorating, common sense
prevailed and I didn’t have a sip.

The answer would seem obvious - right? But since the marathon, I
couldn’t help but wonder if it really would have done that much
harm, so I asked coach Bruce Deacon and also Dr. Chris Mohr, one of
the nations leading nutrition experts, what their thoughts were:

Coach Bruce - I think that the carbonation from the beer would have
caused you cramping and burping problems. At best your stomach
would have felt pretty strange. Alcohol isn’t exactly the best fuel
source. Probably best to leave it until the finish line.

Dr. Chris - While alcohol in general obviously wouldn’t have a
positive effect on your performance, drinking 1 small glass
wouldn’t impact you too much when you just have a few miles to
go. It looked appealing because you were probably dehydrated, so
liquid fit the bill. Keep in mind, though, because of the
carbonation, that could have ill effects on your stomach because it
wouldn’t exit into your stomach too quickly and could leave you
bloated and gassy. Alcohol itself is also a diuretic, so while 1
glass wouldn’t be a huge issue, you’re already dehydrated so you
don’t need more assistance with increasing that level of
dehydration!!! The other issue is that if you drink it, it may
decrease your likelihood of drinking other “normal” fluids, like
water or Gatorade.

Thank you both for your great advice. Both mentioned the
carbonation being an issue. I think that no matter how tempted I
might be next time, I’ll pass. It’s not worth it after all the work
that’s put into finishing a marathon.

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3) Visit Online Running Gear’s Blog
=======================================

Checkout some recent blog posts:

http://online-running-gear.com/blog/general/marathon-nutrition/
http://online-running-gear.com/blog/general/marathon-pace/
http://online-running-gear.com/blog/general/6-day-taper-to-victoria-marathon/

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4) Tell Us What You Think!
============================

I’d love to hear what you think of this issue!  Please hit reply to
send me your comments, questions, and ideas for upcoming issues.

Your feedback matters!
That’s about all I have to cover right now. I’d love to hear any
comments about what topics you would like me to cover in the
newsletter.

Happy Trails!

Jacquie

Online Running Gear Newsletter #3

In this issue:

1. Running Away From Grief
2. Running Hydration System Product Endorsement
3. Don’t Forget to Eat
4. This Month’s Book Recommendation
   

Summer has come and gone and I realize that I haven’t stayed in touch.  This summer two very close family members passed away and it has been one long, grief-stricken summer for me.  Needless to say, I stopped running for a while.  Some days I honestly found it hard enough just to walk.  Time is passing and I’m not really sure that I can say that the pain is passing yet, but the intensity of it is.  I am back running and I also joined a Body Sculpt class 4 weeks ago, so I manage to get 6 workouts a week in now - 4 cardio and 2 strength training.

I know in my heart and mind that my running history and the sheer will to continue with it is what has kept me going.  Some deep innate sense that I have took over and willed me to get back out running again.  So my running started with walks but before too long I was able to get right back into a running routine.

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Running Away From Grief
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I literally felt some days that I was actually running from my grief, but, in fact, my running was releasing my grief and allowing positive feelings to enter my mind.  I attribute this to what is known as a runner’s high.  Running releases a neurotransmitter called endorphins.  Endorphins are a mood enhancing and chemically similar to morphine and play the part of a natural painkiller.  When your body releases endorphins, they help to counteract depression and basically make you feel good.

Some experts argue as to what point a runner’s high kicks in.  Some say that it’s just adrenaline, while others say that your body has to be at the point of exhaustion for the mind to take over and the endorphins to kick in.  I have read many articles on endorphins and in the end what I know is what I really feel.  I know that the ability to get out for my morning run takes the edge off my grief-stricken thoughts and mindset; it also sets my attitude for the day and makes my body and mind feel good.

I believe that regular running has the same effect on our day to day stressful lives.  If you are a regular runner who is over-whelmed with lives commitments and stress, please keep running and the rest will fall into place.


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Running Hydration System Product Endorsement
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I don’t know what your experiences have been with trying to run with a water bottle, but through my years of running, I have always had trouble with my hydration systems or water bottle holders and I’ve tried many in an attempt to find the right one.  In the past, my water bottle ALWAYS bounces hits me in my tailbone.  I’ve often turned it around so that the water bottle is in the front but that’s not a very comfortable position either.  I pretty well gave up.  I would rely on my running partners to share their water (not a popular option) or I would make sure that I ran on routes with water fountains.  Still not the best way to replace the water lost through running.

Back in the beginning of summer I went for a run with a friend, who is also the manager of our local running store and also the run leader for our marathon training clinics.  What a wealth of knowledge.  While we were running, he let me try out his hydration system and I couldn’t even tell that I had it on.  The hydration system he owned was the 4 Bottle Fuel Belt.  Each bottle holds 7 ounces of fluid.  Because we were on a shorter run, he only had 2 of the bottles full of water, but you can carry up to 28 ounces of fluid and it also comes with a useful storage pocket big enough for keys, money or gel packs.  It doesn’t bounce and it doesn’t chafe.  I tried to order one for myself in the summer but they were on back order so I’ve just reminded myself to get my order in.  Road Runner Sports has them available for $31.99 (regular price).  This was almost half the price of our local running store.  If you’re interested you can pick up your own Fuel Belt at Road Runner Sports.

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Don’t Forget to Eat
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Most of us runners aren’t too hungry immediately following our runs, so we usually stretch, shower and then eat sometime later when we are hungry.  Right?  Well, if we want our next run to feel good and also be a good quality workout, it is important that we replace the glycogen that our body burns during our run. 

Glycogen Is produced by enzymes in our body and is stored in our muscles.  Our body uses glycogen (energy) as fuel on our runs.  When running long distances, such as marathon runners, our body will sometimes run out of glycogen (energy).  This is what is known as hitting the wall. 

Refueling “ Replacing the Glycogen“ The enzymes that break down our food and replace glycogen to our muscles are working at maximum efficiency within the first hour after a run.  About 50% more glycogen can be stored if carbohydrates are consumed during that hour following a run.

 

Refueling “ Replacing the Glycogen“ The enzymes that break down our food and replace glycogen to our muscles are working at maximum efficiency within the first hour after a run.  About 50% more glycogen can be stored if carbohydrates are consumed during that hour following a run.

 

 

 

 

Low glycogen stores will limit your exercise intensity and you will get exhausted much quicker, so it’s important that you fuel up within that hour.  Experts suggest that you eat 3 grams of carbs to 1 gram of protein.  Glycogen is produced through simple carbs and the protein is used to repair damage of your muscle tissue
Here are some great food options for refueling after your run:

• Bagel with peanut butter (my favorite)
• Cereal and yogurt
• Whole wheat tortilla with scrambled eggs
• Bananas
• Fruit smoothie
• Pasta
• Tuna salad sandwich (whole wheat bread)
• Fruit and yogurt

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Book Recommendation:  The Triathlete’s Training Bible
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Happy Trails!!
Until next time.

 

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