Running--The Sport That's Truly Addicting

Most people have a love-hate relationship with running. They dread, yet crave their morning or evening runs.  People do crazy things when it comes to running. Whether it’s waking up hours before sunrise, braving the snow and ice, enduring the downpour, or toughing out the heat, runners are truly addicted to running. But hey, if you’re going to be addicted to something, might as well be something that’s good for you! Right?

Running addicts run almost every day, sometimes twice a day. They don’t feel like themselves on off days. It is definitely something runners rely on.  Running is a great addiction to have; just don’t get hurt because running withdrawal is the absolute worst.

Many would vouch for this, being as running is a sport that is pretty hard on your joints and muscles, a lot of us have been hurt at least once or twice in our running careers. There are numerous injuries that can be caused by pounding the pavement every day. From knee pain, to back pain, or shin splints to plantar fasciitis, all of these injuries can keep a person from doing the only thing that keeps them sane.

Symptoms of running withdrawal include: grumpiness, anger, decreased appetite, increased eating, lack of energy, restlessness...you get the idea.

Now if you’re fortunate enough, some of the above symptoms can be reduced with cross training. Ellipticals, bikes, and pools are great for distracting you from the lack of running; however, these things can’t distract you for long. One can only climb and bike in place for so many days. Swimming is fine for a while, but it’s not like you can talk to anyone or listen to music while you’re in the water. Nothing compares to the feel of the pavement under your feet, fresh air on your face, and music (or conversation) in your ears.

So if you’re currently out of commission, know that we all feel for you. It sucks, but you’ll make it through and will be back to feeding your addiction in no time!

Ways to avoid running withdrawals:

•  Stretch
•   Strengthen your core
•  Wear proper shoes
•   Don’t overdo it
•  Take a rest day (one is better than 30)
•  Make smart decisions

Happy Running (or swimming, biking, etc.)!

Running in the Moonlight-Importance of Reflective Running Gear

With the days getting shorter, and our lives getting busier, most of us will have to run in the dark. Whether it's early in the morning or after sunset, safety should be on all of our minds. 

Did you know it takes a car that is traveling 60 mph at least 200 feet to stop? Cut that in half (which would be more realistic) and it would still take about 100 feet for a car to stop and avoid hitting you. Think about it, a driver must be able to see you at least 200 feet away, and that’s not going to happen wearing ordinary running clothes.

For example, this morning I was driving while it was still dark out and I saw a man running with a reflective vest on. I instantly slowed down and went around him. Like most drivers, I wasn't on the lookout for him; I was worrying about other cars, not runners and cyclists. As a runner myself, I know that’s probably a sin and I should be more aware, however, it just emphasizes how important it is to take precautions and put on reflective gear before going running in the dark.

According to Brooks, there are three common phases of lighting: Daylight, Dusk, and Darkness. Every year they have a NightLife clothing line. Each of the different features of their clothes is good for the different phases of light.

For instance, fluorescent colors of the clothes absorb energy and re-emit it as visible light, contrasting it to the natural environment. This contrast helps show body movement which increases visibility. The fluorescent colors are good to wear while running during the daylight or at dusk.

Another feature of their NightLife line is retro-reflective details that reflect light back to the source with minimal scattering for hits of brightness. The retro-reflective details are important while running at dusk and darkness.

Lastly, active lighting is also important. For example, blinking LED lights help you be seen in complete darkness.

Brooks isn't the only brand who make night running products. Reflective gear comes in all different shapes and sizes. There are wrist/armbands, flashing shoelaces, dog leashes, LED clip on lights, reflective compression socks, jackets, gloves, hats, etc.

There are a lot of options to choose from, so find out what works best for you and be seen!

Happy (Safe) Running!

Which GU Is For You?

Fall training season is among us, and whether it’s a 5k, 10k, 14k, half, or full marathon, having the right nutrition is extremely important. Most runners have heard of the GU products. It used to be easy, when only the gel was available, but now you walk into a running specialty store and see up to 7 different GU products to choose from. So the question is, which GU is for you? What's the difference among all of them? Benefits?

Here is where you’ll find out the differences of each a so you can figure out which one, or ones, you should be using!

GU ENERGY GEL

GU created the world’s first energy gel. It’s fast and simple, providing athletes fuel with none of the other extras that slow them down.  It is 80% complex and 20% simple carbs. It contains vital electrolytes to ensure the right amount of sodium and potassium to keep athletes hydrated. GU Energy Gels contain Histidine which is a Branch Chain Amino Acid (BCAA) that neutralizes lactic acid build up in muscles. They contain 10x more of BCAA than any of its competitors. When training, it is recommended that athletes eat one packet before activity. While racing, it is recommended to eat one packet 45 minutes before the race, and again 15 minutes before the race, then one every 45-60 minutes during the race.

ROCTANE

Roctane is GU to a higher power. It has 3x more amino acids, more caffeine, more sodium, and more potassium. It also includes a new amino acid complex that reduces muscle damage, lessens fatigue, speeds recovery, and helps maintain concentration. Roctane speeds conversion of carbs into energy and it is used for intense multi-hour adventures and races. Use Roctane the same as Energy Gels.

CHOMPS

GU Chomps are the chewable version of GU Energy Gels. They have 55mg of sodium and 40 mg of potassium per serving. They are the only energy chew on the market with Branched Chain Amino Acids. Chomps contain 100% of your daily value of Vitamins C & E. To use: eat 1 serving (4 pieces) for every 45-60 minutes of activity. One packet contains 2 servings.

ROCTANE ENDURANCE ENERGY DRINK

Roctane Endurance Energy Drink is carbohydrate intensive and is mainly for ultra-distances and intense efforts. It contains electrolytes, caffeine, Taurine, Beta Alanine, and Histidine amino acids which help buffer capacity of muscles and maintain heart performance.

GU ELECTROLYTE BREW

GU Electrolyte Brew has been formulated with key electrolytes and carbohydrate calories to hydrate and fuel athletes at the same time. It is made with simple ingredients so it’s easy on the stomach and it has the lowest sugar content among leading competitors. For best results, start drinking Electrolyte Brew before starting a workout and continue drinking 20-30 oz for every hour of activity. One packet makes 21 oz.

GU RECOVERY BREW

GU Recovery Brew is specifically designed to be used in that magic “glycogen window”, the period immediately after a workout or race where the body is primed to quickly replenish glycogen stores, allowing athletes to train or race hard the next day. It is made up of 80% complex/20% simple carbohydrates, amino acids, and a bit of high quality whey protein to aid in quick absorption and better muscle recovery.

GU BREW ELECTROLYTE TABLETS

Electrolyte Tablets have only 10 calories per serving, so they are a great way to replenish electrolytes and hydrate effectively without all of the calories. They’re simple, lightweight, delicious, and lightly sweetened with Stevia extract.

GU PRODUCT OVERVIEW

·         Gels- carbs, calories, electrolytes

·         Chomps- carbs, calories, electrolytes

·         Electrolyte Brew- liquid, calories, electrolytes

·         Brew Tablets- liquid, electrolytes


Happy Running!

Running Relief - Accessories That Can Help!

When it comes to running and the stuff we need to succeed, shoes, clothes, and watches come to mind. All of those things are must-haves, but there are other products out there that can help and even make running more comfortable/enjoyable (yes, it’s possible). These items include: Body Glide, Sport-Wash, Dr. Hoy’s Pain Relief Gel, Sweaty Bands, Running Hats, and Technical Socks.

Body Glide:

Body Glide is an anti-chafe and blister balm that can be used anywhere on the body. It’s ideal for feet, thighs, and arms. It’s smooth, natural, oil-less, and fortified with Vitamin F, Vitamin E, and Aloe to keep the skin hydrated.

Sport-Wash:

Sport-Wash is a detergent that is made specifically for running clothes and will not irritate the skin. Its ingredients keep technical fabrics looking and working like new, while restoring factory-applied waterproofing (DWR). Sport-Wash also restores wicking and maintains breathability; it prevents damage done by residual chlorine, prevents color fading, completely removes odors, blood, and grass stains. Not only does it do all of these great things for your expensive running clothes, it is also biodegradable.

 

Dr. Hoy’s Pain Relief Gel:                                                                                                                                      

Dr. Hoy’s pain relief gel temporarily relieves minor aches and pains of muscles and joints due to backache, arthritis, sprains, strains, and bruises. It’s a water-based gel which means there won’t be an oil residue after application and it has a vanishing scent.

Sweaty Bands:

Sweaty Bands are one of the only type of head bands that completely stay in place on your head throughout your entire run. They have velvet on the back that keeps them from sliding off your head. They come in all different colors, designs, and sayings. They’re both extremely fashionable and functional.

Running Hats:

Running hats are important to runners for many reasons. They keep the sun, rain, snow, sleet, and hail out of your eyes. They keep your head cool with their COOLMAX Comfort System by creating maximum air flow and moisture transfer. They also have a terry cloth headband that keeps sweat out of your eyes and dry 3 to 4 times faster than cotton.  

Technical Socks:

Technical socks are good for running because they work with the shoe to wick moisture away from the foot. This keeps the foot cool and dry which also prevents blisters and keeps the foot odor free.

 

Happy Running!

Muscles & Miles- The Benefits of Lifting for Runners

 

As runners, we tend to forget about every other type of exercise. We think that running is the only way to get better and faster, but miles aren’t always the answer. Weight training is just as important as running, especially if you want to improve and stay injury free.

Now that you’re either interested or doubtful, it’s important to know that the standard strength training routine (bicep curls, bench press, and leg extensions) are essentially useless for making you a better runner.  The only benefit these exercises give you is making you look good (which I'm not saying is a bad thing), however, it could increase your risk of injury because these workouts often lead to strength imbalances between muscle groups and around joints.

As runners, we need a special strength-training workout that targets key muscle groups. People in general tend to focus more on the muscles they can see and end up neglecting the ones that they can’t. Back muscles are extremely important for runners because upper back muscles help with proper running form and lower back muscles help propel you forward.  Hamstrings are also important to strengthen because runners work their quads more often and it creates an imbalance among the two muscles, leading to injury.

Another very important part of your body to strengthen is your core. Your core is where all other body movements stem from and if it’s strong, then all other parts of your body perform better. A strengthened core prevents injuries. It also helps with breathing because your lungs don’t have to work as hard, lessening your chances of getting cramps.

Full body lifting also increases bone density which decreases your chances of getting a stress fracture. The best type of lifting for runners is circuit training. Circuit training is a combination of high-intensity aerobics and resistance training. It targets strength building, muscular endurance, and fat loss. Fat loss is important because the leaner and lighter you are, the faster you’ll run.

There are many benefits to lifting, you'll look better, run faster, and stay injury free! So remember, muscles & miles are key!

Happy Running!

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