Wednesday With Wheels 8--Training Plans & Upcoming Spring Marathons

They Say It's Supposed To Be The Coldest Winter In Years...We Say Bring It On!

Winter isn’t even ‘officially’ here yet, and we’ve already seen the weather at its worst (hopefully). Kids have already had 2+ snow days, snow plows have been out countless times, and you’ve battled with yourself about whether to tough it out outside or head to the gym, on more than just a few occasions.

If you’re anything like me, you almost get cabin fever running on the treadmill all winter long.  The good news is we have products and accessories that can keep you out of the gym and out on the road.

Yaktrax Run

The Yaktrax Run is an ice traction device anatomically designed for use with running shoes. Run naturally on packed snow and ice with the Yaktrax Run's combination of removable spikes and steel coils, providing 360° of unbeatable traction. Continue your training during the winter with the same stability you are accustomed to on dry surfaces. The Yaktrax Run can be worn in temperatures as low as ‑41° Fahrenheit.

Trans4m Adaptable Run Glove

The Trans4m is an adaptable glove that has 4 levels of warmth and versatility for every stage of every run. It has the optimal access for touch screens, shoe laces, and more. There is an easy access zipper pocket for essentials such as keys, money, and energy gels, as well as reflective detailing. The best part about these gloves is they have a universal design, so both gloves fit both hands! I have a pair of these and on really cold days, I wear them over my regular running gloves for an extra layer of warmth

Buff Headwear

The Original buff multi-functional headwear is seamless and is designed to morph into a multitude of different garments in seconds, allowing its wearer to change their headwear on the fly.  There are 10 different ways to wear it: mask, hood, balaclava, do rag, neckerchief, headband, cap, reversible cap, knotted cap, and scarf. The material is soft, comfortable, breathable, and thermal.

Hand and Toe Warmers

The hand and toe warmers are odorless, environmentally safe and provide a heat source for comfort in cold conditions. The hand warmers last up to 8 hours and the toe warmers last up to 5 hours, both are air activated and safe. You can wear the hand warmers in your gloves while you're running, and the toe warmers can be worn on the top or bottom of your toes.

Wool Socks

Merino wool is a warm fiber that retains the heat you create when moving for warmth and insulation. It is a very breathable fiber, so it also releases heat when needed so you do not over heat, making it ideal for use during periods of activity. In addition, merino wool works like an efficient sponge, holding water. However, unlike a sponge merino wool can absorb around a third of its own weight before it leaves you feeling damp. There are multiple brands of socks that make merino wool socks: Feetures, Smartwool, Swiftwick, and FITS.

Hope some of these things can get you out on the road more often than inside on a treadmill!

Happy Running!

Wednesday with Wheels 7- Great Christmas Gift Ideas

Wednesday with Wheels 6-- The benefits of the Massage Stick and Foam Roller

Wednesdays with Wheels 5- Guest Speaker Cameron Simoneau about our Flying Pig Full/Half Marathon Training Groups

Find out more about our TWO Flying Pig Full/Half Marathon Training Groups beginning in January!

Holiday Happiness--How to Keep Running to Keep Sane Throughout the Holidays!

The cold weather is already here, Thanksgiving is just a few days away, and Christmas and New Years  are just around the corner!

 I don’t know about you, but this time of year is the hardest time for me to stick with a running routine. It’s either too cold, or there is something much more appealing to do like sleep in for an extra hour or watch TV after work.

So, I did a little research and here are some suggestions I found to keep us all running through the holidays! 

·         Schedule Your Runs
o   You’ll be more likely to run if you've already scheduled it into your day.

·         Be Prepared with a Home Workout
o   Sometimes you won’t have enough time to make it to the gym, or there’s a huge snow storm, so you can’t make it out for a run. Have a workout you can do inside, at your house, so that you stay in a routine.

·         Add Some Holiday Cheer to Your Runs
o   Wear a Santa hat or reindeer antlers on your next run. Run when it’s dark out and look at all of the Christmas lights. Download Christmas music on your iPod and listen to it on your next run.

·         Be Flexible
o   Although you should schedule your runs, life happens. If something comes up and you can’t run as long as you originally planned, something is better than nothing--don’t skip your run completely. Also, if you have a holiday party planned for after work, when you usually workout, wake up an hour earlier and get it done in the morning.

·         Run a Holiday Race
o   The Thanksgiving Day 10K, The Jingle Bell Run, The Egg Nog Jog, Holiday in Lights, etc.

·         Get a Family Member to Join You
o   This way no one can guilt trip you for going out for a run instead of spending time with the family. And if they aren’t as fast as you, ask them to join you for a recovery run or walk.  

·         Sign Up For a Future Race
o For instance, the Flying Pig Full or Half Marathon—knowing you have a big race in a few months will definitely keep you going!

Holidays can be just as stressful as they are fun, so to keep sane, stick with your running routine and enjoy all of the delicious holiday foods (almost) guilt free!

Happy Running!

Wednesdays with Wheels 4- Importance of Strength Conditioning for Runners-Guest Speaker Annie Beck

For this week's installment, Wheels visited YOLO Fitness, LLC to speak with Annie Beck, a Certified Strength and Conditioning Specialist, about the importance of strength training for runners!

Website: http://www.yolofitnessnky.com/
Email: yolofitnessnky@gmail.com
Phone: 859-429-2225

Annie Beck

• Bachelor's degree in Exercise Science from Morehead State University
• Master's degree in Exercise Physiology from the University of Kentucky
• Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association 
• A personal trainer and group fitness instructor for six years with a diverse range of abilities and ages
• knowledge in police officer fitness and tactical strength and conditioning field
• Participant in the Boston Marathon

Wednesdays with Wheels 3- 10K training and race day tips

Check out this week's installment of Wednesdays with Wheels to learn some good tips on how you can perform your best on race day!

Wednesdays with Wheels 2- Brooks NightLife Gear

Last night we had our Brooks NightLife Run! All of our runners tried on Brooks NightLife apparel and ran a planned route with Runner Safety tips along the way. There was a Runner's Safety quiz at the water stop and all correct answers were put into a drawing for a Brooks Gift Certificate! Both of our Brooks Reps attended! We ended the night with a Happy Hour!

Saucony's Frightfully Fun Run/Walk

Erin is our Saucony Tech Rep

On Monday, October 28th we had a Halloween/Costume run that was sponsored by Saucony. Our reps, Erin and Casey, joined us for the event. They brought shoes and reflective gear for participants to try out on the 3 mile loop.

We gave away prizes for best costumes and had a happy hour at the Red Zone after the run. Below are pictures from the event!

Flying Pigs

Mr. Red, Batwoman, Joker, Ninja Turtle

Rock, Paper, Scissors, Lizard, Spock
-Big Bang Theory

Bumble Bee

        

Aliens

Chainsaw Man & Skeleton

Snow White, Prince Charming, and the Seven Dwarfs

Minions

Wednesdays With Wheels-1st Installment

 

This is our first installment of Wednesdays with Wheels! He gives a brief description of what you should expect at the Trail Clinic this Sunday, November 3rd! Check back next week to see what he has to say next.

 

 

Hills--Your New Best Friend?

Like most runners, the thought of hills probably makes you cringe, right? Well, as it turns out incorporating hills into your weekly routine can actually prevent injury and is safer than solely running on flat ground. It is important to incorporate different types of runs into your routine in order to improve your pace. This means you need to do long runs, slow runs, fartlek runs, tempo runs, and yes, hills.

RunnersConnect is a team of expert coaches and fellow runners—according to them running hill sprints is a good way to improve your pace, and make you an all-around more efficient runner by increasing the power and length of your stride. This enables you to cover more ground with each stride using less energy. Hill sprinting enhances neuromuscular fitness, which is the communication between the brain and the muscles. Stride frequency, stride length, and resistance to fatigue all depend on the efficiency of communication between the brain and muscles.

Hill sprints generate high leg turnover and enable you to push your body without actually running that fast. In other words, it is very similar to a speed workout on flat ground, but lessens the chance of an injury.

 I’m sure ‘hill sprints’ sound a little intimidating, but we’re only talking about one to three 8-12 second bursts of fast running. After that, you get to rest for 2-3 minutes to make sure you are fully recovered before starting another one.  

The hill doesn't have to be super steep either. It just needs to be between a 6 to 10% gradient, that’s only about a 3-6 degree incline.

So now that you have all the facts, here’s how to incorporate it into your workout:

• Start off with just one or two 8-second sprints on a 6-8% gradient
•   Allow enough time to fully (2-3 minutes) recover in between each sprint—you want to give max effort for each sprint
• Do not try to do too much too soon
• Allow time for you to build up before doing several set-- the effort exerted during these sprints places a great amount of stress on the muscles, tendons, and ligaments
•  Make sure you do a proper warm up of an easy 1 or 2 miles and an appropriate cool down
• Two sessions a week are sufficient to see quick results
•  Increase the number of sprints before increasing the duration

Visit the link below if you’d like to read the whole article:

http://runnersconnect.net/running-training-articles/sprint-training-program-for-novice-runners/?awt_l=NHh3w&awt_m=3ghqtrH0x_5ttIP

Happy Running! 

My First (And What I Swore Was My Last) Marathon Experience

Like most college kids, peer pressure plays a major role in decisions that are made. For me, it was running a marathon my sophomore year. I had joined the UC Running Club where I met ‘crazies’ just like myself—people who enjoyed running.

After running with them for a full year, they convinced me to sign up for the Flying Pig Marathon, I was stoked. I enjoyed all of my training and had plans (or hopes) to finish at a 3:30 pace. Everything was fine and dandy, until a week and two days before the race—I signed up to give blood at work (Mistake #1). The next day after giving blood I went out for a run and realized what I had done.

I tried to make up for it by eating more, my desperate attempt to erase the stupid decision I had made. I ended up eating too much pasta the night before (Mistake #2) which resulted in my being up half the night throwing up (gross I know, sorry!). The only thing I was able to eat in the morning was half of a banana (Mistake #3).

When my friend (training partner) and I arrived downtown, we did not have enough time to use the restroom before the gun went off (Mistake #4). One mile into the race I had to stop at one of the porta-potties and told my friend that I’d catch up (Mistake #5)—I never caught up.

For the first 6 miles I was feeling pretty good. I was excited to finally be running in an actual marathon and it was when I saw my family members for the first time with signs cheering for me. I was having a good time..until mile 8.

Mile 8 was the beginning of the end. I started feeling my energy levels drain. I found myself looking forward to the Gatorade stops because it meant I could put calories into my body, I didn’t bring any Energy Gels with me (Mistake #3 probably, but we’ll keep it in order, #6).  By the half marathon mark I was ready to quit; you should not be feeling as bad as I did at mile 13.  I began telling myself that the next time I saw my parents (my dad should probably be considered a pro marathon spectator because they were ALL over the place) I was going to stop and quit. 

Well, I didn’t see them for quite a few miles and I reminded myself that I had already bought a 26.2 sticker for my car. I told myself that I was closer to finishing a marathon then, than I would have been if I stopped and had to train all over again…it worked, for a few miles anyway.

By the time I was at mile 16 I was dead set in stopping, but then I saw my old cross country coach, and since I had never stopped running in front of him before, I wasn’t planning on starting then.

The next time I saw my parents I was at mile 19 and I was feeling pretty okay. I yelled out to them “I think I can do it!” and trudged on. At mile 20 or 21 I grabbed a GU they were handing out, unfortunately it was coffee flavored (Mistake #7) and since my stomach was still bothering me I barely got half of it down.

By this point, my energy levels were depleted and I was running on empty, my legs were tightening up, I was in pain, and my feet were barely moving. I finally decided I was going to walk. As it turns out my friend Bryce was right—walking hurt WAY worse than running (or what I was considering running anyway).

Somehow I made it to mile 25 and that’s where my high school cross country coach’s husband found me. He was helping run people to the end.  We chatted for a little while, he asked me how I was doing, I told him I was never going to do it again, he laughed and informed me that most people say that. He left me with .2 miles to go, I miraculously mustered up a smile for the camera at the end and crossed the finish line in 3:43:58. I Wanted To Die.

Luckily my parents found me because no way was I in any shape to venture off to find them. My dad had to hold me up at one point because I almost fell over. I told my sister that if I EVER said I wanted to run another one, then she was to tell me NO. I swore to myself I would never do it again, and I have stuck to that for 3 years, but then I got a job here…

I plan to run another marathon in the spring and hopefully have a much better experience the 2^nd time around. 

Now, I didn’t write this to discourage or scare anyone away from running a marathon. I wrote this in hopes that you all wouldn’t make the same mistakes that I did. Also, if you find yourself feeling like poop on race day, you know that you are not alone. Even with everything that went wrong, I still finished and you can too!

Good luck to everyone a marathon on Sunday!

Happy Running!

Cross Country--The Spectator Sport That Too Many People Don't Know About

When you think of a sport to watch football, basketball, and baseball usually come to mind, right? People typically describe these sports as exciting, intense, and all around entertaining to watch. They have favorite teams or players, fantasy leagues and jerseys--people live for football season.

Personally, I think someone needs to create a fantasy league for cross country. Points could be scored by how many people each runner passes, the amount of time dropped from previous races, place (obviously), and total time. Cross country is just as (or in my biased opinion, more) exciting as any other.

For all of you cross country fans out there, you know what I’m talking about. Standing on the sidelines, fans feel the same adrenaline coursing through their bodies, they feel the same excitement and thrill; some can even feel the pain. Fans scream, yell, jump up and down, and dash from location to location along the course…spectators actually squeeze in a workout while they watch without even knowing, you can’t beat that. 

Cross country is considered a non-contact sport, but in reality, there can be a lot of contact that goes on among runners. It could be anywhere from elbowing to spiking. Runners can trip, get trampled, or fall down a hill in the woods. Anything could happen in a span of 3.1 miles. 

So for all of you out there who have yet experienced a cross country race, you’re missing out. Find one this weekend, pick a runner to root for (if you don’t already know one), and experience the thrill of the sport.

Happy Running (or Spectating)!

Running--The Sport That's Truly Addicting

Most people have a love-hate relationship with running. They dread, yet crave their morning or evening runs.  People do crazy things when it comes to running. Whether it’s waking up hours before sunrise, braving the snow and ice, enduring the downpour, or toughing out the heat, runners are truly addicted to running. But hey, if you’re going to be addicted to something, might as well be something that’s good for you! Right?

Running addicts run almost every day, sometimes twice a day. They don’t feel like themselves on off days. It is definitely something runners rely on.  Running is a great addiction to have; just don’t get hurt because running withdrawal is the absolute worst.

Many would vouch for this, being as running is a sport that is pretty hard on your joints and muscles, a lot of us have been hurt at least once or twice in our running careers. There are numerous injuries that can be caused by pounding the pavement every day. From knee pain, to back pain, or shin splints to plantar fasciitis, all of these injuries can keep a person from doing the only thing that keeps them sane.

Symptoms of running withdrawal include: grumpiness, anger, decreased appetite, increased eating, lack of energy, restlessness...you get the idea.

Now if you’re fortunate enough, some of the above symptoms can be reduced with cross training. Ellipticals, bikes, and pools are great for distracting you from the lack of running; however, these things can’t distract you for long. One can only climb and bike in place for so many days. Swimming is fine for a while, but it’s not like you can talk to anyone or listen to music while you’re in the water. Nothing compares to the feel of the pavement under your feet, fresh air on your face, and music (or conversation) in your ears.

So if you’re currently out of commission, know that we all feel for you. It sucks, but you’ll make it through and will be back to feeding your addiction in no time!

Ways to avoid running withdrawals:

•  Stretch
•   Strengthen your core
•  Wear proper shoes
•   Don’t overdo it
•  Take a rest day (one is better than 30)
•  Make smart decisions

Happy Running (or swimming, biking, etc.)!

Running in the Moonlight-Importance of Reflective Running Gear

With the days getting shorter, and our lives getting busier, most of us will have to run in the dark. Whether it's early in the morning or after sunset, safety should be on all of our minds. 

Did you know it takes a car that is traveling 60 mph at least 200 feet to stop? Cut that in half (which would be more realistic) and it would still take about 100 feet for a car to stop and avoid hitting you. Think about it, a driver must be able to see you at least 200 feet away, and that’s not going to happen wearing ordinary running clothes.

For example, this morning I was driving while it was still dark out and I saw a man running with a reflective vest on. I instantly slowed down and went around him. Like most drivers, I wasn't on the lookout for him; I was worrying about other cars, not runners and cyclists. As a runner myself, I know that’s probably a sin and I should be more aware, however, it just emphasizes how important it is to take precautions and put on reflective gear before going running in the dark.

According to Brooks, there are three common phases of lighting: Daylight, Dusk, and Darkness. Every year they have a NightLife clothing line. Each of the different features of their clothes is good for the different phases of light.

For instance, fluorescent colors of the clothes absorb energy and re-emit it as visible light, contrasting it to the natural environment. This contrast helps show body movement which increases visibility. The fluorescent colors are good to wear while running during the daylight or at dusk.

Another feature of their NightLife line is retro-reflective details that reflect light back to the source with minimal scattering for hits of brightness. The retro-reflective details are important while running at dusk and darkness.

Lastly, active lighting is also important. For example, blinking LED lights help you be seen in complete darkness.

Brooks isn't the only brand who make night running products. Reflective gear comes in all different shapes and sizes. There are wrist/armbands, flashing shoelaces, dog leashes, LED clip on lights, reflective compression socks, jackets, gloves, hats, etc.

There are a lot of options to choose from, so find out what works best for you and be seen!

Happy (Safe) Running!

Which GU Is For You?

Fall training season is among us, and whether it’s a 5k, 10k, 14k, half, or full marathon, having the right nutrition is extremely important. Most runners have heard of the GU products. It used to be easy, when only the gel was available, but now you walk into a running specialty store and see up to 7 different GU products to choose from. So the question is, which GU is for you? What's the difference among all of them? Benefits?

Here is where you’ll find out the differences of each a so you can figure out which one, or ones, you should be using!

GU ENERGY GEL

GU created the world’s first energy gel. It’s fast and simple, providing athletes fuel with none of the other extras that slow them down.  It is 80% complex and 20% simple carbs. It contains vital electrolytes to ensure the right amount of sodium and potassium to keep athletes hydrated. GU Energy Gels contain Histidine which is a Branch Chain Amino Acid (BCAA) that neutralizes lactic acid build up in muscles. They contain 10x more of BCAA than any of its competitors. When training, it is recommended that athletes eat one packet before activity. While racing, it is recommended to eat one packet 45 minutes before the race, and again 15 minutes before the race, then one every 45-60 minutes during the race.

ROCTANE

Roctane is GU to a higher power. It has 3x more amino acids, more caffeine, more sodium, and more potassium. It also includes a new amino acid complex that reduces muscle damage, lessens fatigue, speeds recovery, and helps maintain concentration. Roctane speeds conversion of carbs into energy and it is used for intense multi-hour adventures and races. Use Roctane the same as Energy Gels.

CHOMPS

GU Chomps are the chewable version of GU Energy Gels. They have 55mg of sodium and 40 mg of potassium per serving. They are the only energy chew on the market with Branched Chain Amino Acids. Chomps contain 100% of your daily value of Vitamins C & E. To use: eat 1 serving (4 pieces) for every 45-60 minutes of activity. One packet contains 2 servings.

ROCTANE ENDURANCE ENERGY DRINK

Roctane Endurance Energy Drink is carbohydrate intensive and is mainly for ultra-distances and intense efforts. It contains electrolytes, caffeine, Taurine, Beta Alanine, and Histidine amino acids which help buffer capacity of muscles and maintain heart performance.

GU ELECTROLYTE BREW

GU Electrolyte Brew has been formulated with key electrolytes and carbohydrate calories to hydrate and fuel athletes at the same time. It is made with simple ingredients so it’s easy on the stomach and it has the lowest sugar content among leading competitors. For best results, start drinking Electrolyte Brew before starting a workout and continue drinking 20-30 oz for every hour of activity. One packet makes 21 oz.

GU RECOVERY BREW

GU Recovery Brew is specifically designed to be used in that magic “glycogen window”, the period immediately after a workout or race where the body is primed to quickly replenish glycogen stores, allowing athletes to train or race hard the next day. It is made up of 80% complex/20% simple carbohydrates, amino acids, and a bit of high quality whey protein to aid in quick absorption and better muscle recovery.

GU BREW ELECTROLYTE TABLETS

Electrolyte Tablets have only 10 calories per serving, so they are a great way to replenish electrolytes and hydrate effectively without all of the calories. They’re simple, lightweight, delicious, and lightly sweetened with Stevia extract.

GU PRODUCT OVERVIEW

·         Gels- carbs, calories, electrolytes

·         Chomps- carbs, calories, electrolytes

·         Electrolyte Brew- liquid, calories, electrolytes

·         Brew Tablets- liquid, electrolytes


Happy Running!

Running Relief - Accessories That Can Help!

When it comes to running and the stuff we need to succeed, shoes, clothes, and watches come to mind. All of those things are must-haves, but there are other products out there that can help and even make running more comfortable/enjoyable (yes, it’s possible). These items include: Body Glide, Sport-Wash, Dr. Hoy’s Pain Relief Gel, Sweaty Bands, Running Hats, and Technical Socks.

Body Glide:

Body Glide is an anti-chafe and blister balm that can be used anywhere on the body. It’s ideal for feet, thighs, and arms. It’s smooth, natural, oil-less, and fortified with Vitamin F, Vitamin E, and Aloe to keep the skin hydrated.

Sport-Wash:

Sport-Wash is a detergent that is made specifically for running clothes and will not irritate the skin. Its ingredients keep technical fabrics looking and working like new, while restoring factory-applied waterproofing (DWR). Sport-Wash also restores wicking and maintains breathability; it prevents damage done by residual chlorine, prevents color fading, completely removes odors, blood, and grass stains. Not only does it do all of these great things for your expensive running clothes, it is also biodegradable.

 

Dr. Hoy’s Pain Relief Gel:                                                                                                                                      

Dr. Hoy’s pain relief gel temporarily relieves minor aches and pains of muscles and joints due to backache, arthritis, sprains, strains, and bruises. It’s a water-based gel which means there won’t be an oil residue after application and it has a vanishing scent.

Sweaty Bands:

Sweaty Bands are one of the only type of head bands that completely stay in place on your head throughout your entire run. They have velvet on the back that keeps them from sliding off your head. They come in all different colors, designs, and sayings. They’re both extremely fashionable and functional.

Running Hats:

Running hats are important to runners for many reasons. They keep the sun, rain, snow, sleet, and hail out of your eyes. They keep your head cool with their COOLMAX Comfort System by creating maximum air flow and moisture transfer. They also have a terry cloth headband that keeps sweat out of your eyes and dry 3 to 4 times faster than cotton.  

Technical Socks:

Technical socks are good for running because they work with the shoe to wick moisture away from the foot. This keeps the foot cool and dry which also prevents blisters and keeps the foot odor free.

 

Happy Running!

Muscles & Miles- The Benefits of Lifting for Runners

 

As runners, we tend to forget about every other type of exercise. We think that running is the only way to get better and faster, but miles aren’t always the answer. Weight training is just as important as running, especially if you want to improve and stay injury free.

Now that you’re either interested or doubtful, it’s important to know that the standard strength training routine (bicep curls, bench press, and leg extensions) are essentially useless for making you a better runner.  The only benefit these exercises give you is making you look good (which I'm not saying is a bad thing), however, it could increase your risk of injury because these workouts often lead to strength imbalances between muscle groups and around joints.

As runners, we need a special strength-training workout that targets key muscle groups. People in general tend to focus more on the muscles they can see and end up neglecting the ones that they can’t. Back muscles are extremely important for runners because upper back muscles help with proper running form and lower back muscles help propel you forward.  Hamstrings are also important to strengthen because runners work their quads more often and it creates an imbalance among the two muscles, leading to injury.

Another very important part of your body to strengthen is your core. Your core is where all other body movements stem from and if it’s strong, then all other parts of your body perform better. A strengthened core prevents injuries. It also helps with breathing because your lungs don’t have to work as hard, lessening your chances of getting cramps.

Full body lifting also increases bone density which decreases your chances of getting a stress fracture. The best type of lifting for runners is circuit training. Circuit training is a combination of high-intensity aerobics and resistance training. It targets strength building, muscular endurance, and fat loss. Fat loss is important because the leaner and lighter you are, the faster you’ll run.

There are many benefits to lifting, you'll look better, run faster, and stay injury free! So remember, muscles & miles are key!

Happy Running!

Road Runner

In an ideal world, there would always be a trail, a sidewalk, or a path to run on, but as we all know, that's not always the case. Most veteran runners (except for the lucky ones) have experienced running on the road at least once before.  We know the risks, the annoyances, and the thrills of running alongside a speeding car, but do we always practice safe running? I've been a runner for many years and I still don’t take all of the safety precautions that I should. I don’t always run facing traffic, I don’t always take out my ear buds, and I never carry an ID or a cell phone.

So if you’re a veteran who needs a reminder (like me) or just getting into running,  it is very important to know, and follow, the ‘rules of the road’ for runners.

•  Run on the shoulder of the road (if possible) against traffic
• Stop at a stop sign, stop light, and all intersections, wait for the driver to wave you through—then acknowledge the driver with your own wave
• Respect a driver’s right to the road
• Don’t assume a driver sees you
• Do not run with music, or turn your music down low while running on the road so that you can hear cars that you cannot see
• Run with proper ID, and carry a cell phone with emergency contacts taped to its back
• If you run with a group, run in single file so that cars can pass
• Wear reflective clothing, especially at night

Happy Running!

Spud 2 Stud - Couch 2 5K

Do you find yourself bee-lining for the couch every day after work? Do you choose to watch TV instead of work-out, play with your kids, or go for a walk with a friend? Do you envy the slim celebrities or the toned athletes you watch on television?  If you answered ‘yes’ to at least one of those questions, then it’s time to do something about it. It’s summer, there’s nothing good on TV right now anyway.

The Couch 2 5K program is rapidly growing in popularity. It’s a nine week program that starts off short and slow, while gradually increasing in speed and distance. The first three weeks you'll start  off with alternating between walking and short bursts of jogging. By the fourth and fifth weeks, you'll be walking and jogging equal amounts. Once you make it to the sixth week, you will be able to jog longer than you’re walking and by the seventh you'll be able to jog for a full ten minutes. At the end of the eighth week you’ll be running 2.5 miles and by the ninth week you’ll be putting on your bib number for your first 5K!!

Our store offers two Couch to 5K training groups! One group meets Tuesdays at 6:30 PM and Saturdays at 9:00 AM at our Edgewood, KY store. The second group meets Mondays and Thursdays at 6:30 PM at England-Idlewild Park. They both start next week and we'll be training for the Check Your Genes 5K on September 21st.

Training with groups is a great way to meet new people and to give you motivation to stay committed. If however, you cannot make any of our meeting times, there are great Couch 2 5K online programs and mobile applications you can do yourself.

There are many Couch 2 5K success stories already, but there’s always room for one more! 

Benefits of Running:

• Weight Loss
• Boots Immune System
• Prevents Disease
• Relieves Stress
• Increases Energy
• New Friends

ThinkSport - Practice Safe Sun!

This may not be the most shocking news ever, but a new study has recently been published that proves that people who use sunscreen correctly on a daily basis are 24% less likely to show signs of aging.  Now, we all know about the health risks of excess sun exposure, like skin cancer and painful sunburns, but simple vanity is another great reason to make an effort to protect your skin.  Regular sun exposure without sunscreen leads to wrinkling, spotting, and less elastic skin... all signs of aging.

As runners and walkers, most of us are outside VERY regularly, and that time spent in the sun means we should be wearing sunscreen.  I'm the first to admit that most of us are not using sunscreen, myself included.  It gets slimy and is one additional thing to worry about.  But we are now carrying ThinkSport, a SAFE sunscreen that is specifically designed for active lifestyles.  Not only is it free of biological chemicals, but it also has the highest level of UVA and UVB protection and the highest level of water resistance, ensuring that you are protected even when you are sweating like crazy on a hot summer day.  Best of all, in my opinion, it absorbs quickly and doesn't create that oily film on your skin!

Next time you are heading outside for a run or walk, make sure you have ALL of your gear on, including sunscreen.  Incorporating this one simple thing into your routine will ensure that all of the hard work you are putting into taking care of your body through working out will be worth it, because you will also have healthy and youthful skin to go with that toned body of yours!

City of Edgewood/Tri-State Running Company 5K

Summer is right around the corner, which means it’s 5K season! Don’t forget the City of Edgewood/Tri-State Running Company 5K this 4th of July.

Last year we had a record number of participants, and we are expecting this year’s race to attract over 1000 runners and walkers. This family friendly event features a kids’ fun run for children age 9 and under to get involved in the excitement. Plus, you will all love the complimentary bagels, fruit, and slushies post-race! Stick around after the 5K and enjoy the City of Edgewood Independence Day Parade.

We are excited to announce that Tri-State Running Company will be offering a $250 cash prize to both the male and female race winners this year! As usual, Tri-State Running Company gift cards will be given out to the top 3 finishers in each age group. With chip timing from start to finish and a pre-registration entry fee of only $20 (which includes a technical race t-shirt), you won’t want to miss this 5K!

If you are planning to participate in the City of Edgewood/Tri-State Running Company 5K this year and want to improve on your time from last year, consider joining our FREE training groups! We meet from the store on Saturdays at 9:00 AM and Tuesday nights at 6:30 PM. We also offer an “Impossible is Nothing” Couch to 5K program for those who are looking to run or run/walk their first 5K. Learn more at our website or just come out to a run!

To learn more or register for the race, visit www.edgewood5k.com or like us on Facebook. We look forward to seeing you again this year on July 4th!

Beat the Heat

Whether you are a cross country runner gearing up for the summer and fall training seasons, a casual jogger, a power walker, or a parent just trying to keep up with your active kids outside, there’s no getting around the fact that it is going to be hot this summer.  To keep you from being cooped up inside and going stir crazy, you'll need some tricks to beat the heat!

The best tip, although it’s not always possible, is to try to get outside early in the day or after dark when it’s cooled off a bit. There’s a reason that when temperatures and heat indexes reach a certain point, high school athletes aren’t allowed to practice. The safest time to be outside is either before or after the heat of the day. If you struggle to get up early, enlist a friend as an accountability partner to work out with you or at least to remind you of your goals and accomplishments when you struggle.  Come out to one of our free early morning Saturday training runs at the store for some extra motivation and (BONUS!) a route with water stops.

Water is the real lifesaver in the heat. In addition to bringing water with you when you are outside, it is crucial to hydrate in advance. Pounding back tons of water right before you go outside can make you feel sick, plus it takes some time to get into your system. Your best bet is to try to drink about 100 ounces per day of water (for those of you who run) to keep your body hydrated properly. If you wait until you feel thirsty, you are often already dehydrated. Research shows that even being 2% dehydrated negatively affects performance, so hydrate, hydrate, hydrate before, during, and after exercise. And if you have any water left (or if you run a route with sprinklers, which is the BEST), get water on yourself to instantly cool down in the heat!

Certain gear can also make a huge difference in keeping you comfortable in the heat. Any moisture-wicking gear will do a great job of pulling sweat away from your body to keep you dry and cool, but socks are the most critical. A good pair of technical socks can be the difference between finishing a workout blister-free and having swollen, blistered, sweaty feet, so they are definitely worth the investment! Hats and other headwear like Buffs are also instrumental in keeping you safe from the blazing sun.

With Northern Kentucky’s upredictable weather, you have to be ready for anything. Rather than letting extreme heat sideline you, adjust your pace if you are out in the heat of day and try to follow some of the best practices listed above. If you need help finding moisture-wicking gear or want to improve your hydration with products like Nuun, stop by Tri-State Running Company and we’ll find just the right thing for you! We look forward to seeing you out on the roads staying safe.

Hydration 101 for Runners

Hotter weather is upon us, and with it comes an increased risk of dehydration.  Even being as little as 2% dehydrated will start to decrease performance, so it is critical that you get plenty of fluids.  Dehydration causes your blood volume to drop, which makes your heart beat faster and limits your ability to cool yourself down.  Keeping yourself hydrated requires a focused effort.  Try these tips to beat the heat and stay hydrated!

1. Pre-Hydrate: Don't wait until you are thirsty to hydrate - by then it is too late!  A good goal is to drink 8 to 16 ounces of water or sports drink 1-2 hours before a run.  If you start out slightly dehydrated, you are setting yourself up for failure.

2. Plan Ahead: Never leave home without your water bottle!  Always have something to drink with you... you would be surprised how much you will drink just out of habit or boredom by having it at your desk all day.  Even better, try to keep track of how much and how often you are drinking.  Consciously trying to drink a few ounces of water every 15-20 minutes is far more effective than simply pledging to drink "more" water.  You will be much more successful at staying hydrated and be able to better determine what amount, type, and timing works best for you.

3. Drink Mid-Workout: Try to have a few ounces of water or sports drink every 15-20 minutes of exercise.  Don't let your body get totally depleted before you start to replace some of the liquids you are sweating out and using up during your workout.

4. Replenish: Rehydrate post-run!  You should be drinking enough water that you need to use the restroom within 60-90 minutes of finishing your workout.  Even if you don't feel that hot or thirsty, you need at least 8 ounces of water after your run, and possibly a lot more depending on your level of exertion, the heat and humidity, and a variety of other factors.

Basically, it's the little things you do (or don't do) every day that make or break your performance.  Make hydration a priority, and you will feel and perform better!

Display Your Race Swag!

If you're anything like us, you have a slew of race shirts, bibs, and medals that you have accumulated over the years.  You don't want to throw away your precious memories, but at this point they are really just cluttering your home in a pile in the corner of a closet somewhere.

If you are crafty at all (or willing to pay someone who is), you can easily display your medals and bibs in your home so you can remember all of your accomplishments!  Sites like www.etsy.com have tons of people who will do everything from turn your old worn out race shirts into a beautiful quilt to creating hand painted wooden signs with hooks for your medals and bibs.  You can also find frames made specifically for race bibs, if you would like to display some of your favorites more prominently.

Here are some of the fun ideas we have seen.  Please share what you have done to display your race items if you have other great ideas for us!

 

So now you know!  Never throw away a memory... Happy racing!

Running in the Rain

It's that time of year again.  As many of you saw first hand last weekend at the Flying Pig Marathon, one day it is sunny and beautiful, and the next it is muggy and raining.  Rain doesn't have to sideline you or force you to the treadmill.  Learn how to safely and comfortably run outside in the rain!

Don't Overdress

The top mistake runners make when heading out for a rainy run is wearing too much clothing. Not only will this not keep you dry, but it might cause you to overheat or be weighed down by wet, heavy clothes.  Dress for the temperature just like you would if it were a dry day.

Usually the standard rule is to dress as if it is 10 degrees warmer than it really is because your body heats up.  Rain can keep you feeling colder a little longer so it's safest to dress in a couple of layers so you can adjust as you go if needed.  Even when layering, DO NOT OVERDRESS.  Just because it’s raining doesn’t mean it’s cold – there’s a huge difference in rainy, humid 70 degrees and rainy, windy 40 degrees. Start with a breathable base layer (long or short sleeved, depending on the temperature) that is thin but wicks moisture and dries quickly.  Then add a wind and waterproof jacket to keep you dry and comfortable.  Something made for running will still allow your skin to breathe and won't trap too much heat.
 

Avoid wearing anything baggy or with extra material as it’s just going to get wet and weigh you down.  Try to stick to body-hugging materials that aren’t going to weigh more than a toddler by the time you’re done.  IMPORTANT: Pack comfortable warm clothes for after, whether you are driving home or hanging out after a race.

 

Be Visible

Running in the rain often means poor visibility and decreased light.  Select an outer layer that's light-colored or has reflective properties to ensure that you are seen and safe.

Wear a Hat With a Brim

A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face, so you can see more clearly.  It will also keep your head a bit dryer and keep sweat and water from mixing too much and running in your eyes.

Use a Garbage Bag

If you have to wait outside in the rain before the start of a race, a big trash bag with armholes and a neck hole cut out can help you stay dry. You can take it off and throw it to the side once you get moving.

 

Prevent Chafing and Be Careful

When you are wet, chafing is more likely to occur.  Before your run, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters such as your feet, inner thighs, underarms, sports bra lines (women), or nipples (men).  Another thing to consider - Roads get slick slick when it’s wet.  You might be jumping over and stepping in puddles, so be extra careful and watch your footing.

Overall, running in the rain is just like running in any other weather.  Practice makes perfect.  Learn what gear works for you, and try to have fun!