Run-Her

Breathe

2010-02-23T15:50:00.000-08:00

It may not be one of the most obvious components of running, but your breathing technique can make or break your performance. Breathing in and out through your mouth is important for runners as it allows for more air to get into and out of your lungs in addition to encouraging a relaxed composure by limited use of your facial muscles. Maintain a slightly open mouth while taking short and shallow breaths. Breath with your diaphram (belly breathing) as this also maximizes air into the lungs and the ability to let carbon dioxide out. The stomach should move in and out with your breathing vs your chest (though there is some small movement of the chest you cannot prevent). Determining a rhythm or pattern for your breathing can also be helpful. A 2-2 rhythm means you take 2 steps (eg. left and right) when breathing in and 2 steps (left and right) when breathing out, a 3-3 adds an additional step and so on. You may have to mix up you rhythm depending on terrain and duration of the race, some will add an an additional step to their pattern for a few minutes to calm themselves down or re-group. And last but not least, attempt to maintain a quiet breath, if you can hear yourself gasping loud and clear, it may mean that you are running too fast for you, a comfortable pace should mean calm and controlled breathing. Now that's a breath of fresh air!

Running Bookends

2010-02-23T15:17:00.000-08:00

Every run should include a warm up prior to running and a cool down afterwards. A warm up dialates your blood vessels which allows for increased blood flow and oxygen to your muscles. The increased blood flow inturn increases the temperature of muscles and improves flexability. Warming up also decreases the stress on your heart by gradually building up your heart rate. The cooldown is as equally important as it serves to maintain increased blood flow throughout your body and decreases the stress on your heart when attempting to slow down your heart rate. Allot yourself a warm up and cool down of aprx 5-10 mintues each, a good way to accomplish this is jogging lightly or walking briskly.

Reason To Run

2010-02-22T16:16:00.000-08:00

When you find yourself needing a little motivation to get out and get running, here are a few ideas to get you going:

-Run with a partner or group
-Join a running group
-Gather great reading material dedicated to running (books, magazines etc)
-Sign up for a race
-Visualize your performance and how good you feel when running
-Self talk-talk to yourself when running, tell yourself "I can do this". "this feels great"..
-Track your performance (GPS systems allow us to do this electronically)
-Reward yourself-a good meal, a new dress or pair of shoes, a spa day etc, anything your enjoy can be motivation to get going and keep it up.

Cool Running

2010-02-19T14:49:00.000-08:00

Winter doesn't have to mean your stuck running on a treadmill or track inside. With the right attire you can hit the pavement while the white stuff is still on the ground! Here is the best way to get suited up for a wintery run:
Head:-On cold days you can lose a lot of body heat through your head so keep the heat in by using a thermal fleece or wool hat-if it's too hot, tuck it into the side or back of your waist band on your pans while you run.
Neck-Gaiter, you can wear the neck gaiter over your neck to keep it covered from the cold air, and you can also pull it up over your mouth to allow warmer air to enter your lungs.
Face-Balaclava (ski mask) covers your whole head exposing only eyes, nose and mouth (usually for those REALLY cold runs.
Lips, nose, cheeks, chin-Chapstick for the lips and vaseline everywhere else to block the wind from drying out skin.

For your upper body layers are important for warmth and to allow moisture to be wicked away-allowing for optimal heat efficiency. Layer in the following order.

Wicking layer-Dryfit, Thermax, Coolmax etc synthetic fibers keep your skin dry from sweat.
Insulating Layer-fleece, Dryline, Polartec, Microfleece etc keeps warm air in and allows moisture to continue to the outer layer for evaporation.
Wind/Water Proof Layer-A zipper is handy to allow for more or less cool air in depending on comfort. Gor-Tex, nylon, Climafit etc.

Hands-gloves that wick away moisture or mits on even colder days as your fingers will keep eachother warm.
Legs-tights or runnig pants made of synthetic material, Thinsulate, Coolmax, Thermax. For those really cold days you may wish to layer your lower body as you did for the upper body. Typically the lower body stays warmer because of larger muscle groups and flesh to produce heat.
Socks-Never wear cotton in warm or cold weather(once wet they stay wet), a wet foot is more prone to blisters and skin breakdown. Wear socks made of wicking material, Coolmax, Wool etc.
Shoes-Aim to keep them dry, best shoes for winter are those with less mesh (these are best for hot weather running). You may want to invest in some YakTrax that fit right on your shoe to provide extra traction and grip on ice and wintery surfaces.

Running Shoe 101

2010-02-19T12:52:00.001-08:00

Purchasing a new pair of running shoes can be a daunting task, especially for the first time buyer. Having some of the most important and basic information when determining which shoes to take and which shoes to leave is key. Some of these tips may vary if you are looking for a trail running shoe vs. a road shoe, for the purposes of this post we will stick with the road shoe. The first step is finding a store that either specializes in running (this is ideal)or has a section dedicated to running specifically(the later being a second choice). Typically, if the store is dedicated to running, they will have greater selection and knowledge to assist you in your purchase. An additional bonus to shopping at a specialty store is an in house treadmill so that you can try on shoes and test run them on the spot. If the store personnel are trained (usually they are at specialty stores) they will observe you while running on the treadmill to assess your foot mechanics and how the shoe is holding up to preventing unwanted strain ie. Over pronation or collapsing inward of the arch. You want a shoe that will make up for any mechanics that may lead to over use or strain injuries down the road. In-store they will also typically have a hands on approach at looking at your foot to determine your best brand match. In addition to determining which stores are best you should also come armed with some knowledge of your own. This can save you from wasting your time trying on every single style and brand of shoe the store carries, and instead hone in on the ones that pass the shelf and fit test. The initial and most simple way to get started on picking a shoe can for some be color and style, but this is not nearly as important as fit and function. If you are familiar with shoes and have worn a certain brand before and it worked well, it's safe to stick with it and go from there. If you are a little newer to the community of running or if you havn't found a shoe you like yet, the best way to begin is by asking for store personnel assistance. By filling them in on how often you run, on what surface you run, any issues you have with feet, knees, hips etc, if you have wide or slender feet, if you are long vs short distance runner etc, they should be able to point you in a general direction of stle and brand. From here, we initiate the shelf tests on any shoe you are considering: Hold the shoe in your hand, attempt to bend the toe backwards onto the shoe itself, a good shoe will have some give but you should not be able to touch the toe to shoelace. Hold the shoe upside down, with one hand on the forefoot and one on the heel attempt to twist the shoe (like wringing out a towel) depending on the stiffness of the arch support your results will vary, a stiffer or more built up arch (best for those over-pronaters or collapsing arches) should twist very minimally, the softer the arch the more movement you will gain when twisting-again remember that the staff should be able to tell you what type of arch support you need. Place the shoe on a flat surface and stand behind it, get down to shoe level and look at the heel, the sole should make congruent contact with the surface it is sitting on. Squeeze the heel cup together, there should be minimal to no movement-it is important for the shoe to offer maximal heel stability when running, you don't want your heel to slide up or down or sideways (some may have a technology that allows the heel cup material to become malleable when worn so that the heel cup forms to your heel). Now once you have narrowed it down to a few you like and have passed the shelf test, we move onto the fit test: Put the shoe on, stand with all of your weight on one foot, there shouldn't be any portion of your foot exceeding the border of the sole of the shoe ie. no "overhang". This can best be determined by feeling the borders of the shoe yourself or having someone feel the shoe while you are doing the one legged stance, (this is vital as you spend almost all of your time in single leg support when running and the shoe needs to encompass the whole foot for proper support). While in the single leg stance do the thumb test, there should be a thumbnail width distance between your longest toe (for most it's your big toe) and the end of the shoe. If one shoe fails the test (as most of us have one larger foot), move up a half size and test again, always purchase for the larger foot if this is the case. The arch of the shoe should make good contact with your arch and feel snug when standing. If the shoe passes all of the shelf and fit tests, go ahead and take em' for a test run, have someone observe either in store or on the treadmill if able, if this isn't an option as about the store policy on trialing the shoes. Most stores will allow you several days after purchase to trial the shoes on a treadmill at home/gym or indoors before deciding if they are the ones for you. If they pass the run test, congratulations, you just purchased the perfect kicks for you! Always remember to slowly break in your shoes with short runs before doing longer runs to allow your feet to accommodate and the shoe to stretch/soften. And as a side note-if you can't determine when it's time to chuck the shoes your using, it's easy, use the same shelf and fit tests above, similar to purchasing shoes, if they fail any portion of the test-say bye bye. Treat your feet right and they will take your far!!

Fuel Up

2010-02-18T18:56:00.000-08:00

-Small bagel with peanut butter-If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power, says Clark. This quick-and-easy snack has carbs and protein, plus it's easy to digest.
-Bananas-If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.
-Berries-Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners. The vitamin C and potassium they contain help the body repair itself.
-Broccoli-This nutritional powerhouse has Vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health, says Clark.
-Low-fat yogurt-Running and other weight-bearing exercise can help you improve your bone density. But calcium is an essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein -- important for building muscle and recovering from tough workouts.
-Lean beef-In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.
-Wild salmon-In addition to being a good protein source, salmon contains loads of heart-healthy omega-3 fats, which can counteract inflammation and fend off disease.
(Originally published on FitnessMagazine.com, September 2006).

If The Shoe Fits

2010-02-18T12:37:00.001-08:00

Running Shoe Buying Tips
-Shop late in the day because your feet swell during the day.
-Measure your foot while standing.
-Try on both shoes with the socks you will wear.
-Buy for your larger foot (feet are rarely the same exact size).
-Allow a thumbnail's width between the shoe and your big toe.
-Choose shoes that are comfortable immediately. If they hurt in the store, don't buy them.
-Look for a moderately priced shoe. Price is not necessarily an indication of quality. Research has shown that moderately priced running shoes work just as well as expensive ones.
-Make sure the shoe matches your foot type and running style.
-Wear new shoes around the house before using them on short runs.
-Don't do a long run in new shoes. Start out with a short run and stop if you have any hot spots, which are a warning sign that a blister is on the way.
-Consider having an evaluation by a doctor, physical therapist, or podiatrist to learn your foot type. (sportsmedicine.about.com)

The Start Line

2010-02-17T11:51:00.001-08:00

Hi everyone! Let me start by telling you a little bit about my site and what I have planned for it. Run-Her is a place dedicated to the wellness and health of women and what better way than to celebrate one of the best ways to achieve this-running! Running has become a very popular method of exercise and a proven benefit to the whole body. We need a way of connecting with all women who enjoy running whether it be beginner or avid competitor, young or old, we share a love for feeling healthy, invigorated, empowered and most of all free.I hope that all visitors can take away something from this site whether it be shared tips on training, reminders or notifications on up coming races, stories, triumphs, setting up running groups or a learn to run program, evaluating running products etc...... the list goes on, let's just say that if it's related to running we want to hear about it! I myself love running, and I would be so bold as to say that while I am not a seasoned runner, I like to think I fall somewhere in between novice to advanced. I reside in Alberta Canada (home of the rocky mountains) where my next race is set to take place-Canmore, AB ... The Rocky Mountain Soap Company Women's Run...... I can't wait. This is a great run as it celebrates women, the environment and breast health, and best of all at the end of the race you are handed a goodie bag full of lovely products from the Rocky Mountain Soap Company. If anyone has participated in this I would love to hear from you, and for those of you who haven't, if you have the chance I highly recommend it!! Check out the link!http://www.rmswomensrun.com/main.php
Happy Running~