Wednesday with Wheels 12- Core Workouts for Runners

This week Wheels speaks with Annie Beck from YOLO Fitness about key core workouts for runners!!

YOLO Fitness: http://www.yolofitnessnky.com/services.html

Garmin vs. TIMEX- Which one is for you?

Are you in the market for a GPS watch? Two of the most popular brands are Garmin and TIMEX. We often get asked the question “What’s the difference?” So today I’m going to compare the most popular models (for running) from each brand against one another so that you can make an educated decision when you buy your next watch.

Garmin- Forerunner 10

TIMEX- Easy Trainer

·         Tracks pace, distance, calories burned ·         Virtual Pacer ·         Identifies personal records ·         Auto Pause ·         Auto Lap ·         50-meter water-resistant ·         Can upload workouts to Garmin Connect ·         5 hour battery life in full GPS mode ·         Rechargeable Battery ·         Price: $130

·         Tracks pace, distance, calories burned ·         30-workout memory to review details after your workout ·         Quickly acquires and retains the GPS signal with SiRFstarIV technology ·         Hands-free auto-split and interval timer ·         50-meter water-resistant sports watch with INDIGLO night-light ·         8 hour battery life in full GPS mode ·         Rechargeable Battery ·         Price: $100

                               

Garmin- Forerunner 220

TIMEX- Run Trainer

·         Tracks pace, distance, calories burned ·         Heart Rate Monitor ·         Customizable screens ·         High-resolution color display ·         Automatic (wireless) uploads to Garmin Connect ·         Live tracking and social media sharing ·         Training plan support ·         Auto Lap and Pause ·         Identifies personal records ·         Compatible with free training plans from Garmin Connect ·         Water-Resistant in 50 meters ·         11-hour battery life in full GPS mode ·         Price: $250

·         Tracks pace, distance, calories burned ·         Heart Rate Monitor ·         Customizable display with up to 4 data lines ·         15-workout downloadable memory with data summary ·         Five interval timers with optional warm up/cool down ·         Alerts for Heart Rate, Pace, and More ·         Hydration and Nutrition reminders ·         Recovery Heart Rate Timer ·         Five Alarms and Countdown Timer ·         8-hour battery life in full GPS mode ·         Water-Resistant to 50 Meters ·         INDIGLO Night-Light ·         Price: $230

  

Garmin Forerunner 620

·         Tracks pace, distance, calories burned ·         Color Touchscreen ·         Recovery advisor ·         Race predictor ·         VO2 max predictor ·         HRM-Run Monitor—adds feedback on running form by showing your cadence, ground contact time and vertical oscillation, or degree of bounce ·         Virtual Partner, Virtual Racer, Auto Lap, Auto Pause  ·         Automatic uploads to Garmin Connect ·         Live tracking and social media sharing ·         Free training plans from Garmin Connect ·         50m water resistant ·         11-hour battery life in full GPS mode ·         Price: $450

Happy Running! 

Wednesday with Wheels 11--Positive Attitude & Visualization

Wednesday with Wheels 10--What To Wear For Winter Running

Avoid the Cold, Don't Avoid Your Run---Tips for Treadmill Running

Edgewood, KY 4-Day Forecast

Saturday	Sunday	Monday	Tuesday
High: 36  Low: 27	High: 37    Low:-10	High: -6      Low: 9	High: 4        Low:-2

Most (sane) people, unlike Chris (pictured at the right),

 would take one look at these temperatures, and avoid running outside. Makes sense, but it doesn’t mean you have to avoid your run altogether. Personally, I’m not a fan of the treadmill, but when it’s -10 degrees out a treadmill doesn’t sound all that horrible..

Now, if you aren’t used to running on a treadmill there are a few things you need to know.

Warm Up Right

Most runners know their pace and plug it in right away on the treadmill, but what many people don't know is that going from zero to sixty could cause injury. When we run outside our bodies naturally and gradually roll in to our optimal pace. Below is a basic way to warm up to help make your workout as beneficial and safe as possible:

•          Walk for 3 minutes: Start easy and build  up to a brisk walk in the last minute.
•          Jog for 3 minutes: If you know your marathon pace, this effort is about 1 to 1.5 minutes slower per mile.
•          3 x 20/40: This is 20 seconds fast, 40 seconds recovery. Goal here is to get the blood pumping and have you ready to hit your intervals/training session at 100 percent.

Watch Your Step                             

While the cushioned surface helps prevent injuries, some people report aches and pains after putting extra time on the treadmill. Be sure to run at a pace you can comfortably sustain. If you can’t keep up with the treadmill without grabbing the handrails, you’re going too fast. Holding onto the handrails can throw off your stride and create a twisting motion, which can lead to injuries.  As you tire, lower your speed or incline.

Use the Incline to Your Advantage

Running on a flat treadmill is similar to running down a slight decline on the open road. Combined with the treadmill’s inertia, you could start to over-stride a bit and lose your natural running form. Standard Treadmill Protocol is to set the incline at 1% as the baseline for all your runs.

As you begin to improve on the treadmill, the natural tendency is to increase the speed at which you are running, but this won’t translate to the open road. Instead of just going faster; challenge yourself by increasing the incline.

Decipher the Pacing Info

Many treadmills show pace as miles-per-hour (MPH). Below is a cheat sheet so you can find your minutes-per-mile pace, more commonly used by runners:

·         4 mph = 15:00 minutes per mile

·         4.5 mph = 13:20 minutes per mile

·         5.0 mph = 12:00 minutes per mile

·         5.5 mph = 10:55 minutes per mile

·         6.0 mph = 10:00 minutes per mile

·         6.5 mph = 9:14 minutes per mile

·         7.0 mph = 8:34 minutes per mile

Now that you’ve read some tips on treadmill running, watch the special edition of Wednesday with Wheels to hear his perspective and advice about running on a treadmill. 

Happy Running! 

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!