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!

 

Last-Minute Race Day Tips

Race day is upon us!  Many of you are running the Derby Festival Marathon or the Flying Pig Marathon in the upcoming week, so it's time to start figuring out your plan for race day.  Race day can be overwhelming and nerve wracking, so it's best to think about all the little details well in advance.

To start, a small warm up is always good.  You don't want to waste any energy or overdo it before a marathon, but with early start times, you should try to walk or run for 5-15 minutes prior to the event so your muscles are prepared for the task ahead of them.  A little bit of warming up can minimize your risk of feeling too tight early in the race.

The next, and possibly most important, tip is to pace your early miles very carefully.  In most cases, these first miles will decide how you feel in the last miles of the race.  Plan to run a conservative pace starting out, or consider tagging along with a pace group.  It is so easy to get caught up in the excitement of the race and think it feels so easy, but if you are using more energy than you are used it, it will catch up to you be the end.  Remember that more often than not, a slower start will result in a faster finish.

Another critical thing is to stick with your routine.  Use shoes and clothes that you have trained in and feel comfortable with.  Eat food that you know won't upset your system.  This is not the time to try a new type of fuel your friend recommended or wear a new outfit you bought at the Expo.  Just go with what works!  To make sure your routine doesn't get thrown off, remember to give yourself plenty of time on race day, too.  Logistics can be a nightmare with so many people trying to get to the same place, so give yourself extra time to find somewhere to park, locate the restroom, get in your corral, etc.  No need to add extra stress at the last minute when you have to sprint to the start line because you didn't leave yourself enough time to park.

You also need to hydrate, hydrate, hydrate!  A couple of days before the race you should start pushing your fluids, and you should continue this throughout the race and when you are finished.  Performance is seriously hampered when you are even a little bit dehydrated.

With all of this in mind, trust in your training and have fun!  You already did all the work - you will do GREAT.  Please stop in the store and let us know how you do in your race.  We would love to see pictures!  Good luck!!

Why Train for a 5K?

Why run/walk?
o   Physical and Mental Challenge (Accomplishment of Goals)
o   Stress Relief
o   Added Energy
o   Social Activity/Meet New People
o   Toned Muscles
o   Burn calories – eat more or lose weight!
o   Runner’s High
o   New wardrobe
o   Train Mind – Perseverance, Focus, Determination, Work Ethic, Self Motivation
o   Health Benefits
        §  Healthy weight (lose or maintain)
        §  Prevent Muscle and Bone Loss (Use it or lose it!)
  §  Reduced Risk of Diseases Like Heart Attack, Stroke, Breast Cancer, Diabetes
        §  Boost Immune System  (Higher Concentration of White Blood Cells)
  §  Builds Confidence (Defeat Obstacles/Challenges, Healthy Self-Image)

How to Avoid Injury
o   Develop Core Strength
o   Warm-Up
o   Stretch After Running
o   Relax (Minimize Tension in Shoulders, Arms, Face)
o   Good Form (Stand Tall, Hips Under Shoulders, Shorter Strides)
o   Listen to Your Body
o   Build Mileage and Intensity SLOWLY Over Time

Follow a Training Plan (Like OURS!)
o   Adjust and Go At Your Own Pace
o   Enjoy It and Have Fun!

If you've ever wanted to run or walk a 5K, this is the perfect time to act on it!  Come train with us!  Our free training groups start Saturday, May 18th at the store in Edgewood and Monday, May 20th in Burlington at England-Idlewild Park.  The Edgewood groups (intermediate and Couch to 5K) will meet Tuesday evenings tat 6:30 PM and Saturday mornings at 9:00 AM, and the Burlington Couch to 5K group will meet Monday and Thursday evenings at 6:30 PM.  We have great pace coaches for every ability, and we provide routes, hydration, and lots of encouragement!

Learn more at one of our informational meetings (all held at the store).  We hope to see you soon!
         
Info Meetings:
May 8th - 6:30PM
May 11th - 9:00AM
May 13th - 6:30PM
May 16th - 6:30PM

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!