Archive for the ‘Running’ Category

What to Eat (and Not Eat) Before Your Run

Thursday, February 27th, 2014

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Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.

Courtesy of: www.fitsugar.com

3 Quick Tips to Ensure a Good Run

Thursday, February 20th, 2014

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Even if you head on a run with the right attitude, sometimes it’s easy to get in your own way. And you may not even realize you’re doing something that’s harming your workout! For new runners that can’t seem to get into the swing of things, these three quick tips will help you out.

  1. Love your warmup: Whether you’re going a short or long distance, warming up is necessary for a safe and injury-free run. Get your heart jumping with a series of jumping jacks, a quick power walk, or this five-move dynamic warmup. Just a little cardio will make a world of difference.
  2. Fuel your body right: Overloading on a huge meal right before a run is going to make the whole experience a struggle. Choosing the right pre-workout snack puts you on the right track for a great run.
  3. Pick a solid pace: Kicking things off too quickly will lead you to burn out fast as well. Don’t be afraid to start a little slower, or try out a running playlist to help you keep a steady pace. This 5K mix is perfect for a nine-minute mile or this half-hour running playlist will help you run three miles.

Courtesy of: http://www.fitsugar.com/

Tuesday, January 28th, 2014

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1. Get Motivated
“Make a date to meet someone for a run,” says Jean M., a reader in Colorado. “There’s no wimping out when someone is waiting.” John Stanton, the founder of the Running Room in Edmonton, Alberta, says the club’s Wednesday and Sunday group runs are popular in winter, when the average high is 17°F. In January and February, the Running Room hosts the Hypothermic Half-Marathon, which attracts 3,500 runners in 14 cities across Canada–even at temps as low as -40°F. “There’s a big, free brunch afterward,” Stanton says. “People will do anything for omelets and pancakes.” Solo? “Tell yourself that you can go back inside after five minutes if it’s really bad,” says Patti Finke, a coach in Portland, Oregon. “Usually you stay out there.” Of course, not everyone objects to winter weather. “A night run during a light snowfall is one of the most peaceful things you can experience,” says Justin Lord of Kenmore, New York.

2. Arm Your Feet
To keep warmth in and slush out, run in shoes that have the least amount of mesh. If you have shoes with Gore-Tex uppers, all the better, says Mark Grandonico, president of the Maine Track Club in Portland. Wear socks that wick away wetness but keep your feet warm. Runner Joe McNulty of Philadelphia swears by nonitchy SmartWool socks.

3. Get Dressed
You want to be warm without sweating so much you get a chill. “The rule of thumb is to dress as if it is 20 degrees warmer,” says Maine Track Club president Mark Grandonico. “You should be slightly cool when you start.” Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up. You’ll learn your own preferences, but readers Darrell Arribas, of Cumberland, Rhode Island, and Eric Maniloff, of Stittsville, Ontario, both helped create these general guidelines. Assume you always wear gloves or mittens and a hat.

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, says Arribas, “Stay inside.”

4. Be Seen
With limited daylight, chances are you’ll be running in the dark (Alaskans, sadly, get only a few hours of dim light per day). Tall snowbanks on plowed streets make you even harder to see. Wear reflective, fluorescent gear, and don’t be shy about lighting yourself up like a Christmas tree, says RW’s own Ed Eyestone, who runs in snowy Utah. Says Adam Feerst, a coach and trail-race director in Denver, “I use a headlamp or carry a flashlight, less so I can see where I’m going and more so people can see me.”

5. Warm up Prerun
Move around inside enough to get the blood flowing without breaking a sweat. Run up and down your stairs, use a jump rope, or do a few yoga sun salutations. A speedy house-cleaning works, too, says D. A. Reng from Kentucky. “The cold doesn’t feel so cold when you’re warm,” says Laura Salmon of Akron, Ohio. If you’re meeting a group of running buddies, don’t stand around in the cold chatting before you run. “We sit in our cars,” says Denver’s Feerst, “waiting for one person to get out before we all get out.”

6. Deal with Wind
Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for about 10 minutes, turning around to run with the wind at your back for five minutes, and repeating. You can also seek man-made wind protection. “When we get wind here, it can be like a hurricane,” says Chuck Bartlett, the team director of Seattle’s Club Northwest. “The buildings downtown block it.” Protect exposed skin. “I use BodyGlide on my nose and on my cheeks to prevent frostbite,” says the Canadian Stanton. Other options include Vaseline (a bit messy) and Kiehl’s All-Sport Non-Freeze Face Protector.

7. Forget Speed
“Winter running is more about maintenance miles than speedwork,” says Feerst. In very cold weather, look for “inversions,” places that are elevated and where the air will be warmer. “Even 300 feet up, the air can be 20 degrees warmer, which makes a big difference,” says Steve Bainbridge, the trails liaison for the Fairbanks, Alaska-based Running Club North, the northernmost running club in the United States. Bainbridge’s coldest run took place in minus 50 degree weather. “My eyelashes were freezing together,” he says. If you can’t run in the middle of the day when the temperatures are warmest, run twice a day, says Stanton, three miles in the morning and three miles in the evening: “That’s better than doing one long six-mile run where you might get very cold toward the end.”

8. Change Quickly Postrun
Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes–head to toe–as soon as you can. Women need to get out of damp sports bras quickly. Put a dry hat on wet hair. And drink something hot. “We go to a coffee shop after our runs, and take turns using the bathroom to change,” says Grandonico. “Then we all relax with coffee and bagels.” Driving to a run? Bring a thermos of green tea or hot chocolate in your car.

9. Deal with Rain
Runners in Mobile, Alabama, the wettest city in the United States, are always prepared for rain–67 inches per year, in fact. “In my car, at all times, I have a spare pair of sneakers, a running outfit, and three beach towels,” says Allyson Lamey, a member of the Port City Pacers club. “When it’s raining, I slip my stocking feet into plastic baggies, then put on my running shoes,” says Darryl Dalcerri of Lompoc, California. “The baggies keep my feet dry even when I run through puddles.” Most Port City Pacers rotate pairs of shoes. If you have to dry shoes overnight, crumple up newspaper and cram it tightly into your shoes, with the insoles removed. The newspaper soaks up the moisture.

10. Go Someplace Warm
For runners in the South who want to race close to home, winter is the only time when temperatures are moderate enough to go after a personal record, which is why Florida alone offers seven marathons in February. Not up for 26.2 miles? Other popular races include the Los Angeles Chinatown Firecracker 5-K/10-K, the Hilton Head Half-Marathon and 10-K, and the MyoMed Ragnar Relay Del Solin Arizona. Or go to the Race Finder to choose your own distance and destination. What more motivation do you need?

Courtesy of Runner’s World 

#LETLIFEREIGN

Monday, January 13th, 2014

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5 Workout Pains That Are OK to Ignore

Thursday, December 26th, 2013

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1. Mild Nausea or Headache
If you push yourself super hard or try a new workout that’s extra intense (Crossfit, anyone?) and feel mildly queasy afterwards, you may just be dehydrated. This is true of a headache as well-any head pain that occurs during a tough workout is likely a sign that you haven’t had enough fluid, and it should ease once you take a good, long drink from your water bottle.

When to call your doctor: If it doesn’t go away after a few hours after your workout. “You could be fighting off an illness like the flu, and exerting yourself has brought the symptoms to the forefront,” says Jason Karp, PhD, an exercise physiologist and personal trainer.

2. Facial Redness
This is more of a vanity concern than a physical one, but it can still be alarming to catch a glimpse of your beet red face post-spin class. The cause: increased blood flow to the skin as your body tries to cool itself. This is particularly true if you’re indoors and the ventilation is poor or the room is extra hot, resulting in even more blood flow and an even redder face. But it will go away on its own when you cool down and your body has no further need to send all that extra blood to the skin’s surface, Karp says.

When to call your doctor: For redness that only occurs during exercise, there’s no real medical reason it won’t clear up on its own. But if it occurs when you’re not exerting yourself, you may want to see a dermatologist. It could indicate a skin condition like Rosacea or be the result of sun damage

3. A Head Rush or Mild Lightheadedness
When you work out full throttle you send blood to all those muscles-and away from your head, according to Karp. Since the brain is one of the most important organs, it typically takes what it needs, but a difficult workout can draw enough blood away that you get a head rush or feel lightheaded. If this happens, stop right away and bend over like you see professional athletes-they’re trying to get their brain closer to their heart to improve blood flow.

When to call your doctor: If the feeling doesn’t go away after 30 to 60 minutes. If you don’t feel normal again after an hour, there may be something else going on that a medical professional needs to diagnose.

4. Charlie Horse (Muscle Cramp)
This typically happens when you’ve over-fatigued a muscle. If you feel it mid-workout, stop and try to massage it out. If you still feel it afterward, try heat to loosen the muscle up-but skip ice, which can make the muscle tense up even further.

When to call your doctor: If the muscle still stays clenched for hours (or a day) after your workout-you may need to see a physical therapist to work out the knot.

5. Mild Cramping
The first thing you need to do is identify the source-is it uterine, intestinal, or a side stitch? When you’re mid-workout it may not always be obvious. Since women can experience some mild menstrual cramping even before their period, calculate the time of the month, then hone in on the sensation; most of us can easily differentiate uterine cramping from any other kind once we pay attention. Then take an OTC pain reliever after you cool down. Side stitches, on the other hand, typically occur during or after an up and down movement, like running, which tugs at the connective tissues that hold the organs in place; slow down and massage the area, which usually makes the pain go away. If it’s intestinal in origin: well, you probably need to go to the bathroom.

When to call your doctor: If the pain gets much worse or sharper-and doesn’t seem to originate from any of three categories above. In extreme cases, it could indicate appendicitis (though exercise won’t necessarily bring this on).

Courtesy of Shape.com.

6 Ways Runners Stay Motivated in Colder Weather

Tuesday, December 10th, 2013

 

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Every year when the weather cools off, grizzly bears and black bears head into dens and other natural dwellings. They don’t come out until spring—sometimes 5 to 6 months later.

Their body temperature drops. Their heart rate plummets. Their metabolism slows. They take about one breath per minute. They do not eat. They do not drink. They don’t even urinate or defecate the entire hibernation period.

Do yourself a favor and do not be like our bear friends. When the weather gets cold, it’s tempting to stay inside our den all winter long, watching our metabolism slow as we eat even more and exercise even less. To many, sitting in front of the fire reading a book or watching television is more comfortable than inhaling ice-cold air while running around the neighborhood.

That said, let’s create a new normal for the winter months—one filled with indoor and outdoor workouts that speed up your metabolism and offset the inevitable weight gain we all brace for.

 Being a grizzly bear hibernating in a cave is boring. Instead, motivate yourself to do the opposite when the weather cools off. Here are some ideas.

SIGN UP FOR A RACE

Nothing inspires like an end goal, and for runners, that’s often an event on the calendar.

A race is a great motivator no matter what time of year it is. While cold-weather races are less common, there are still plenty out there. Turkey trots, jingle bell runs, resolution runs and cupid runs take place all over the country from November through February. Sign up for one and let your pride take it from there.

If all those options are too cold, sign up for a longer race in March or April and make sure you put in the time to get ready for it. Either way, it will require you to stop hibernating and start running.

TREADMILL MOTIVATION

No, the treadmill is not as fun as a nice run outside. But there are ways to make it interesting.

  • Like a GPS watch, the data of your workout is right in front of you as you run. Set a goal (I’m going to hit 3 miles in less than 28 minutes, or I’m going to progress to 7 miles per hour in the next 10 minutes) and go for it.
  • Does your favorite football team have a game on Sunday? Head to the gym and run on the treadmill for the first quarter. Your workout will be done before you know it.

NEW GEAR

Nothing beats heading out for a run in a new pair of shoes or shorts or a new shirt. Now that the weather is colder, it’s a great excuse to get some new gear to flaunt.

A new pair of gloves, or a long-sleeve shirt, or pants, or ear warmers are necessary additions to your running outfit. Splurge, then head outside and show it all off.

DIFFERENT ROUTES

There are some routes that you tend to avoid in the summertime—like trails with no trees to shade you from the baking heat, or tourist-friendly streets that are too crowded during peak season.

Now that the weather has changed, you can start hitting those routes again. Winter-friendly routes do the job of mixing up your training and keeping things interesting. And with less people out, those paths are all yours.

BRACE FOR THE BULGE

Let’s face it—the holidays are rough on our waistline. Thanksgiving is a foodie’s favorite day, and the holiday season in December is filled with parties, family gatherings…and a lot of food.

Keeping your running strong throughout these trying times will minimize the damage done. And what can be more motivating than that?

‘TIS THE SEASON

Flip the script. Is the cold weather and lack of daylight demotivating you? Let the hibernating funk of winter motivate you to get outside a few times a week.

When the winter months hit, we’re inside more than enough. Take that attitude and prioritize a few days a week of outdoor running. Along with the new gear, new routes and upcoming race on your calendar, emphasizing running time shouldn’t be a problem.

After all, you are not a grizzly bear. Don’t hibernate like one.

Courtesy of Active.com

 

JAYBIRD // Cut the Cord at Life Time Fitness

Friday, November 15th, 2013

Life Time Fitness is the club of choice for JayBird and the place our employees go to help them stay active and fit. With the BlueBuds X now available in over 100 LTF locations throughout North America, we paid a visit to our local club and asked a random group of members to try out the BlueBuds X for themselves and see if they wanted to Cut the Cord and go wireless.

JayBird is the Official Earbud of Life Time Fitness. #PowerYourPassion

JAYBIRD // Embrace the Elements – Caroline Gleich

Tuesday, November 12th, 2013

Old Man Winter has come knocking with the start of the ski/snowboard season not far behind. JAYBIRD Ambassador Caroline Gleich never stops exploring and is always focused on staying in shape for whatever the seasons hold.

http://www.jaybirdsport.com // #EmbraceTheElements

Norway loves JayBird.

Friday, November 8th, 2013

Check out this commercial made by Philip Isaksen, 16 and friends for a school project!

It was very humbling receiving your email, JayBird praise!

High Fives! “Takk”.

 

 

 

JAYBIRD // Cut The Cord – RUN in the park

Saturday, September 28th, 2013

We went for our typical lunch time run in the park and ended up offering complete strangers the opportunity to try out the BlueBuds X. Did they decide to CUT THE CORD on their standard earbuds and go wireless with JayBird?