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.

 

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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