New Goals and Runner’s Safety

A couple weeks ago, I talked about the end of summer and how this brought about new beginnings  I set new goals to increase my fitness levels and get back into my regular running routine.  So what have I done about it?  Well, if you are a runner, then you probably feel the same as me - I love to run, but any other form of fitness or exercise is a chore because I would rather be running.  Because of this attitude that I have, my upper body strength really suffers.  I basically haven’t done any upper body exercises or core strength exercises for about 1-1/2 years.  So three weeks ago I joined our community “Body Sculpt” class.  I am now running 4 times a week and attending 2 body sculpt classes and my daughter said to me the other day how great I was looking.  What a compliment, because she tends to be more critical than complimentary.  I can feel the strength and muscle in my upper body in just 3 short weeks.  My running is starting to also feel more effortless.  There hasn’t been a huge difference in my weight, but my shape and conditioning is feeling much better.

The motivation that I get from just feeling fit and running easier just inspires me to get up for that early morning run or attend my body sculpt classes.  I love the rewards from my regular exercise routine.  If you haven’t set any goals yet, I would like to encourage you to do so.  Your goal may be to lose weight.  This can also be achieved by incorporating a healthy eating plan and increasing in your exercise routine.

With the onset of autumn, I also wanted to bring up a different subject and that is the one of safety.  Since I usually do my run early in the morning, I’m noticing that it is getting darker and darker, especially on cloudy days.  This has reminded me to be aware of my running safety, so I also wanted to pass this reminder onto runners that do their runs at dawn or dusk - Make sure that you are running in clothing that you can be seen in!  Wear running apparel that has reflective strips and bright pale colours on them so that passing cars can see you clearly. If you don’t have reflective fitness apparel, then wear a reflective vest.  I cannot stress the importance of this.  Don’t be caught in the dark without reflection.

Online Running Gear Newsletter #2

In this issue:

1. Trail Running
2. Running Socks - Are Your Feet Happy?
3. This Month’s Book Recommendation

Has a month gone by already? Well I actually think that it was more than a month, but thanks for hanging in there. I hope that all of you have been able to enjoy some great spring running. It’s definitely the best time of the year for running; weather is great and not too hot yet.

For anybody that has just joined our online running community in the past month, I wanted to include the philosophy of my monthly newsletters. My wish is to inspire and inform the running community on a variety of topics including motivation, running gear, running shoes, race reviews, sports nutrition, health and training tips and anything else that could and would be of interest to my subscribers. I hope that you will enjoy reading the newsletter and you will take away useful information from it.

It has to have been six weeks now since I purchased my new running shoes - the Saucony 3D Hurricane Grid 7’s, online through Zappos. What a great pair of runners. I haven’t had a bit of trouble with them and they are keeping my feet so comfortable during my runs - both long and short runs. I love how much room they have, without feeling sloppy. But I think my favorite feature is the breathable upper mesh that lets the air circulate through my toes. I think that I will be sticking with this brand for a while.

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Trail Running
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 I just love trail running. Where I live, we are fortunate enough to have trails everywhere, by the water, through the urban forests or just greenbelts in behind the sub-divisions. Once when we were training for a marathon, our training program called for a 3 hour run. We were able to run throughout our little town and only end up doing about 20 minutes on the road. I sure noticed what a difference that it makes in my recovery time, with the majority of my run on dirt and bark mulch. I just finished reading some interesting information on trail running in an article provided by Road Runner Sports and I wanted to share some of its pointers because anybody that is training for a special running event should take note of these statistics.

• Trail running provides 25 - 30% more training effectiveness than training on the road
• 85% of those that incorporated trail running in their marathon training routine came within 15 minutes of their estimated goal finish time as opposed to only 50% of those that only trained on road runs. Did you know that the Kenyans train up to 30 miles on the trail.
• Trail running improves a runner’s ability to concentrate for long periods of time. A trail runner gains the ability to sense rocks and roots through feel and not through sight.
• And probably most importantly, when using the right gear, runners can reduce their risk of overuse injury due to running on softer surfaces.

So if you’ve never ventured down the path least followed, give it a try, you will be rewarded in more ways than one. There will also be no car exhaust fumes to swallow and the scenery is the best!

By the way, in case you’re wondering what exactly are the differences between trail runners and road runners. They are:

• Gusseted Tongue - keeps loose trail debris from getting into your runner.
• Waterproof Upper - needs no explanation
• Toe Guard - Protect toes from sharp objects (kind of like a bumper)
• Outsole - Extra durable and typically have a deep-lugged tread for enhanced traction
• Stone shield - located between the sole of the shoe and the body to protect your feet from jagged rocks and roots

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Running Socks - Are Your Feet Happy?
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Are you still wearing your everyday tube socks for running? I hope not, but I have to tell you that every once in a while I look down to see my running partner (my husband) wearing his tube socks - old habits die hard. Don’t ask me why, he has a drawer full of great running socks. After spending $100+ on your running shoes, doesn’t it make total sense to go the extra $10 to keep your feet cool, dry and blister-free? Just like our running shirts, running socks have also got rid of the cotton and given way to modern day comfort.

There is a large variety of running socks that are manufactured with high-tech, moisture-wicking breathable fabric to choose from today. Some honorable mentions are the Brooks adrenaline GTS Ped that will fit different foot types with it’s 1×1 ribbing that fully encompass the arch and in-step for a great fit and incredible support. And we really must hand it to Pearl Izumi for designing the X-Statis Run sock that actually was created using a fabric that eliminates odor. Could get a few of us out of a stinky situation.

But still today, as for the past 14 years, I never go far from WrightSock. I bought my first pair of WrightSock Unisex Double Layer Lite Anklets for my first marathon and my deciding factor in my purchase was the money-back guarantee if you ever developed a blister while wearing them. I’m not sure whether they still have that guarantee, but, for me they don’t need it, because I’ve used them long enough now that I know that I won’t develop any blisters while wearing them. These socks give you a double shot of Coolmax - they have two layers of material to absorb the friction. While one layer stays with your foot the other stays with the running shoe and the slight movement happens between the layers. I’ve tested them from marathons to Ironman and have yet to find a blister. They are available in most running stores or online at Road Runner Sports. It’s a small price to pay for comfortable feet.

————————————————————————————— Book Recommendation: No Need for Speed: A Beginner’s Guide to the Joy of Running
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I would like to include a book recommendation in each newsletter as everyone needs a good book when they’re not running. I know that my library of running books have kept me inspired through many years of running. They have brought me through training programs, proper nutrition and just generally kept me connected and motivated as a runner. The other thing that I have noticed about all my running resources is that though running gear may have changed and there have been different schools of the thought on proper nutrition for runners, I still find that much of the information is still very useful. In many ways, resources have remained timeless and I still enjoy picking up a running book, having a look through and usually I walk away with some great information.

Last month I recommended Running with Children: Happy Feet, Healthy Food - a wealthy resource for all of you “parent” runners. I hope you had a chance to have a look at it. Also, don’t forget that, although I will usually recommend Amazon to purchase a book because you usually can’t do better in price and ordering from Amazon is quick and easy, the best price is your local library. Most books should be available from your local library or can be ordered in from another library. The only downside is that you won’t be building your own resource centre.

This month’s book recommendation is: No Need for Speed: A Beginner’s Guide to the Joy of Running - This book is great because it is inspirational and helps would-be and could-be runners take that all important first step. Written by John Brinham for those thousands of dedicated runners who have learned that the greatest joy in their sport comes not from how fast they go or how thin they become, but from simply having the courage to take the first step. Bingham shares the wisdom that took him from couch potato to columnist for Runners World magazine. With information both practical (how to find the right running shoes for you, when to enter a race, what to eat before a run) and inspirational (focus on where you are instead of where you want to be, accepting the body you have, the beauty of being realistic about goals), Bingham extends a trusted hand and expert advice to beginners and veterans alike.

Happy Trails!!
Until next time.

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