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!
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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

Sports Nutrition - The Elixirs of Running

Do you wonder whether you are properly replacing all the fluids your body needs when you exercise?  Running can cause lots of sweat.  Especially on those hot summer days.  Do we manage to replace enough of the fluids we need and stay hydrated?  I for one, am guilty.  I need constant reminders to replace that fluid.

A couple years ago, I was in Toastmasters and I researched and wrote a speech about “How to Study Smarter”.  Okay, so this has nothing to do with running and sports, but it does have to do with the importance of drinking water and how our body reacts to dehydration.  I will just copy an excerpt from my speech:

Our brains are made up of roughly 80% water so doesn’t it make sense that if they were lacking in water it’s not going to function property.  You bet, your brain it very sensitive to your bodily fluid levels.  So isn’t it sad that they say that 75% of North Americans are chronically dehydrated.  Your thirst mechanism isn’t a very good trigger because at the first sign of feeling thirsty, dehydration has already started.  And by then, your mental performances have decreased, you are starting to feel sleepy and irritable, not to mention you are distracted with your feelings of thirst.

In the speech, I was talking about our everyday need for fluid replacement - so how important is replacing water in our system when we are active in sports?  Did you realize that water is responsible for:

• conversion of food into energy
• muscle contraction
• coolant for working muscles
• lubricant for joints; and
• circulation and blood pressure?

Do you wonder how much fluid your sweat actually adds up to?  Try weighing yourself before and after exercise.  Each kilogram of weightloss adds up to 1.5 litres of fluid.  If you are active in exercise, you should be aiming for 8-12 cups of hydrating fluids per day.  These fluids could consist of:

• Water
• Juice
• Sports Drinks
• Milk; or
• Liquid Meal Replacements

Sports drinks are good in that they also replace lost electrolytes which will help to retain more of the fluids that you drink.  Not all sport drinks are created equal though.  Read the labels and try to keep the sugar intake to a minimum.  A higher sugar intake can cause cramping and we certainly want to stay away from muscle cramps.  I stick with Gatorade because, at 8 grams of sugar, it contains less than Powerade.  However, if Powerade is my only choice, I dilute the Powerade with water.  I try half Powerade and half water.

Remember, if you feel thirsty, dehydration is already setting in - drink before that thirst sets in.