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!