Pamper Your Feet!

It's the first day of April, which means several things.  Reds Opening Day!  Warmer weather.  April Fools Day.  And race season is just around the corner!

If you've been fitted for a good pair of running/walking shoes, you have taken the first step in taking care of your feet.  The next thing you'll need is something comfortable to wear when you aren't working out (or something to put on your feet as soon as your finish your race!).  Injuries like plantar fasciitis are so common when people start wearing $2 Old Navy flip flops in the summer, as they provide no arch support and are terrrrrible for your feet.  We have a HUGE collection of summer sandals in now that feel amazing and provide great arch support.  Keen, Teva, Oofos, Spenco, Sole, Merrell... if you want it, we have it!  From waterproof hiking style sandals to fashionable thongs and slides that are actually good for your feet, you have to try a pair for yourself.

I was as guilty as the next person of wearing flats to work and cheap flip flops by the pool, but I soon found out how uncomfortable foot pain can be.  Our feet don't get better over time, so do what you can to protect them and keep them happy now!  Stop by the store and let us help you find the perfect pair for you.

Little League Track

Track and field is one of those sports that a wide variety of people can be good at and enjoy. From sprints to distance to jumping or throwing events, the skills needed to be a talented track and field athlete are developed when we play other sports growing up. But many people shy away from track thinking they don’t like running (probably because it was usually a punishment in their other sports) or that they don’t know if they will be any good.

As my high school track coach, Jerry Mohr, always used to say, “No one ever grew up playing little league track!” It’s so true; the sport is brand new to everyone when they come out that first year. If you get started in middle school or early high school, you are starting at the same time as everyone else! Track is such a rewarding sport, as it combines team oriented camaraderie with individual competition. And the best thing about it is that you can keep running and competing for your entire life.

Track is a simple sport to get started in because you need almost no equipment! You should get fitted for a good pair of training shoes so you don’t get injured, get some moisture-wicking socks in your life, and buy a pair of track spikes to compete in- way better than the cleats, pads, mouth guards, etc. required with many other sports! Spikes are light-weight shoes that get you up on your toes to help you race faster at meets. They typically only cost about $60 and high school and college athletes get a 20% discount on them at Tri-State Running Company! Many teams come out as a group for a spike night where the employees at the store can fit each athlete for a spike that matches both their feet and their event.

Whether you (or someone you know) are thinking about going out for a track team or wondering what this sport is all about, this is the year to find out! Go watch a meet to see the excitement on someone’s face when they hit a new personal best time or the teamwork it takes to be successful in a relay race. Track teaches athletes from a young age to set goals, overcome a variety of difficulties to meet them, and to believe in themselves. I couldn’t recommend it highly enough, as my own experiences with the sport couldn’t have been more positive. Throughout my high school and collegiate career as a track athlete, I met some of my best friends and most encouraging mentors. I learned what my body and mind were capable of, and that makes a difference each and every day in what I can accomplish in other areas of my life. When you decide track might be for you, stop by Tri-State Running Company to try out some spikes and learn more about the sport!

Exhausted? Don't Let Spring Forward Ruin Your Day!

If you are feeling anything like me today, you want to crawl back into bed, pull the covers over your head, and go back to sleep for most of this rainy day.  Daylight Savings Time is an evil, evil ritual.
Due to the fact that I feel like I might collapse from exhaustion at some point today (and I have to assume I'm not the only one), I decided to share some natural energy boosting tips for those of you who aren't having success pounding back 17 cups of coffee this morning.

Here's the first good news of this blog post - we are going to make it through today!  You know what the best natural energy booster is?  (You know what I'm going to say, don't you?)  EXERCISE!  Even though working out is about the last thing you feel like doing when you are exhausted and wanting to curl into the fetal position under a heated blanket, increasing your physical activity increases energy.  Even as little as 10 minutes of brisk walking can boost energy for as long as 2 hours.  So, if you haven't gone out for your run or walk today, try to squeeze it in sooner rather than later so you can get through the rest of the day!

The other way to boost your energy levels naturally (and quickly)?  Proper nutrition!  Start your day off with a balanced breakfast, drink lots of water, and make sure you get plenty of critical nutrients from fruits, vegetables, lean meats, etc.  If you're feeling sluggish today, try to limit your sugar intake and eat more whole grains.  It's all about keeping your blood sugar constant, as any big spikes are only going to make you feel more tired.  Last, but not least, try to snack on healthy foods to keep your energy up throughout the day.  Try eating something with a combination of carbs (for a quick energy boost) and protein (for lasting energy) like peanut butter on whole wheat crackers.

If all else fails, take a power nap!  Take heart in the fact that next time dreaded Daylight Savings Time hits us, we will be getting this hour back.  Good luck staying awake today!

Pain in the Plantar Fasciitass (See what I did there?)

Marathon training mileage is ramping up.  Financial times are tough and people are using their running, walking, and everyday dress/casual shoes a few hundred miles more than they should.  Our feet are abused and overused in general.  There are several reasons why so many people are suffering from Plantar Fasciitis, but the important thing is that none of them are happy about it.

Plantar Fasciitis is pain in the arch or heel of the foot and is generally pretty difficult to kick once you have it.  Doctors may suggest everything from Cortisone shots to time off to specialized orthotics.  If you are suffering from this type of injury, the most important thing is making sure whatever you are doing to get rid of it is also going to keep it from coming back.  For most people, this means establishing a routine of a battery of strengthening and stretching drills.

As part of a Plantar Fasciitis remedy, you really want to focus on stretching your lower calf.  It's all connected, and often this is the cause of a bad case of arch or heel pain.  You can use a foam roller or Trigger Point Therapy tools to get some great deep massage results and loosen up a tight lower calf.  Stop in and we can give you several good exercises to get you started, or you can sign up for one of our free injury screens to speak directly to a physical therapist, orthopaedic surgeon, or chiropractor!

Beyond the exercises, keeping Plantar Fasciitis away is a lifestyle change.  It can mean wearing an insert in your shoes every day or switching to more supportive footwear, even for work and casual use. You will also need to continue strengthening and stretching even when it's not flared up, or it might come back!  We carry tons of products at the store from flip flops with arch support to massage products to supportive socks.  Stop by and let us help you!

If you've had a battle with Plantar Fasciitis (and so many of us have!), feel free to comment and share your words of wisdom about what worked for you with us!

Be Your Own Valentine Every Day!

Valentine's Day is a day most often spent pampering those we love, giving gifts, and generally showing our friends and family how much we care for them.  This is WONDERFUL.  The problem is, when do we do this for ourselves??

This year, take some time today to love yourself!  Make your health a priority, and you'll have more energy and be around longer to spend time with everyone else.  Focus on healthy habits from nutrition to exercise to sleep, and you will be giving the greatest gift to your "other" Valentines... a fit and happy YOU! :)

 

If you're new to fitness and healthy living, you're not alone!  It can be super overwhelming to figure out where to start, so don't do it by yourself.  Let us help!  From our free beginners running groups to our cross training classes and nutrition clinics, we want to help you make YOU a priority.  Check out our website at http://tristaterunning.com/training-tri-state-5k.html to learn more about our 5K training groups starting next week.

Happy Valentine's Day! Enjoy your time loving on everyone else today, and start loving on yourself tomorrow.

Race Day Nutrition (Clinic Recap)

We had TONS of interest in our free nutrition clinic this week, so we wanted to do a quick recap of the clinic for anyone who was unable to attend!  We found that lots of people wanted to take care of themselves with proper nutrition when they are training, but many of you simply didn't know where to start.  It truly is the little things that add up to make all the difference in how you feel and how you perform.

Rules of Nutrition:

1. Practice makes perfect!  You need to train your body to process nutrition to fuel your body during distance runs/walks.  You have to experiment with different gels, chews, and drinks to figure out what your stomach can handle and what keeps your energy levels up.  You'll need to plan for how to carry your nutrition products (fuel belt, pockets, aid stations) and how often you need to eat/drink something.

2. There is a big difference in how many calories you will burn if you are running 10:00 minute miles (600 calories per hour) or 6:00 minute miles (1000 calories per hour).  Plan accordingly.  Your body can absorb 240-260 calories per hour.  Make sure you are taking fluids and nutrition before you "hit the wall" or it is already too late.  Most people should plan to take in about 100 calories per 30-60 minutes of exercise.

3. You need to replace your electrolytes (like Sodium and Potassium), as well!

4. NEVER try anything new on race day!  This is a big risk should it not agree with your system.  Stick with what worked during training.

Beyond this, stick with the basics.  Endurance athletes (this includes you, walkers!) need carbohydrates to fuel working muscles.  Protein is also necessary to repair muscle damage after exercise as well as to make red blood cells (which get oxygen to muscles!).  Make sure you always have enough of these nutrients, as well as maintaining a balanced diet rich in vitamins, minerals, and healthy fats.  Above all else, have fun!  Listen to your body and enjoy the experience.  Feel free to stop by the store or comment on this post if you have more specific nutrition questions.  Happy training!

Active Rest: Oxymoron or Novel Concept?

Do you ever think back to an old hobby and wonder why you ever gave it up? Blame it on burn out. Running is one of those activities that people sometimes stop making time for after they overdo it or fail to give their body and mind the necessary time to rest. While the sport requires year-round training and commitment, a body can only train at a high level for so long. If you don’t make time to enjoy cross training and active rest, you may find yourself feeling burnt out on running.

As a college athlete, that’s just what happened to me. After years of high-mileage and intense workouts, I was exhausted and took a year-long hiatus from running shortly after I graduated. During the time that running and I “took a break”, I filled my time with several other active hobbies to recharge my batteries and get back to the fun side of working out. The best thing about taking some time off from running was that I got to miss it for the first time, and I truly enjoyed it again when I started back up. Plus, I found some new activities that I appreciate almost as much!

When the weather warms up, my husband and I love to take our kayaks out to the lake for the day or go water skiing with my family. As you Kentucky folks know, lakes are about as close as we get to a beach around here in the summer. To keep my feet dry and comfortable when I am jumping in and out of the water all day on the boats, I have started wearing Merrell Cambrian Emmes. They are made specifically for water activities, with a waterproof upper, drainage ports, and sticky tread so I don’t slip if I decide to do a little hiking or wade in the water on slick rocks.

I also enjoy hiking. From Sedona to Gatlinburg to trails we have found all around Ohio and Kentucky, my little family spends a lot of time exploring the outdoors by foot. To be comfortable on hikes, you need a moisture wicking shoe with good traction like the Merrell Siren Sport. I even like having these comfortable multi-sport shoes on when I go for casual walks with my dogs in the neighborhood.

The point is that “active rest” simply means taking some time to cross train and do less strenuous exercise than running. These types of activities minimize your loss of fitness during training breaks. Hiking, water sports, strength training, yoga, and other kinds of cross training are also just plain fun, and they keep you feeling young and fit! In my experience, the skills you gain from doing multiple sports usually translate back to running by improving your balance, flexibility, foot speed, endurance, or even mental stamina.

The best part is that there are shoes to fit your lifestyle no matter what it is you decide to do when you’re not running. Talk about a good excuse for a shopping spree! If you are a hiker, lake bum, or even just someone who spends a lot of time on your feet at work, stop by Tri-State Running Company to get some help finding the perfect shoes for your lifestyle. We would love to help you enjoy your active rest just as much as you enjoy your running training.