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!

 

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!!