One of the wonderful things about taking up running is you don’t need special clothing to begin – just a pair of comfortable shorts or sweat pants and a shirt. Beyond your first couple of runs, though, you will need to start thinking about strategizing your clothing.
Dealing With Sweat
Did you know that conditioned athletes sweat more (and more quickly) than beginner athletes? This is because their bodies have become efficient at cooling themselves and therefore begin to perspire readily at the onset of exercise. As you progress in your running routine, you will need to consider wearing synthetic fibers that have moisture wicking properties to it. When wet, cotton clothing sticks to the body and can cause chafing due to its rough fibers. It also prevents you from cooling and heating yourself effectively.
Dress for the Weather
One of the most common errors beginning runners make is overdressing for cool weather. Two rules of the thumb to run by is 1) to dress in light layers and 2) be a little cold the first 5 – 6 minutes of running. As your body warms up, the heat it puts off climbs exponentially. If you are wearing thick bulky items, you’ll find yourself overheating shortly into your run and you won’t be able to adjust your layers to compensate. You should feel cool or slightly chilly when you warm up and then as your body shifts into exercise mode, you will be comfortable enough throughout your run as to not to worry about overheating.
If the weather dips below 40 degrees Fahrenheit, consider adding a hat or gloves. A third of your body heat escapes through your head, so adding a hat may be enough to keep you warm without putting on any additional clothing. Gloves are a good addition simply because fingers can get cold during the warm up and cool down part of your run. Gloves can be easily tucked into your waistband during your run if not needed.
Rain gear will eventually be needed if you plan on running at all outside. You’ll need a jacket or a pullover made from synthetic fibers that allows air in for your skin to breathe but at the same time keeps moisture out so you don’t become wet and chilled. Sporting goods stores carry a variety of this particular type of garment and it’s a worthwhile investment in your running program. The less you think about how cold or wet you are, the more you can concentrate on enjoying your run.
Thursday, December 19, 2013
Thursday, December 12, 2013
What to Do About Sweat When Running
Running is an excellent workout, and that means it’s perfectly natural to work yourself into a sweat when you do it. Everyone sweats at different levels, however, and some may feel that the sweat is starting to get in the way. It’s really not nice when it starts dripping down into your eyes! If you’re finding sweat a problem then here are a few ideas on how to deal with it.
Headbands and Wristbands: Headbands and wristbands have always been used as a way to help manage sweat in various types of exercise. The headband should stop sweat dripping into your eyes and blurring your vision. And wristbands are very useful for giving yourself a quick wipe when you need it. However, not everyone likes this form of protection.
Carry a Towel: It might seem impractical but it’s actually quite easy to fold up a small towel and tuck it into your pants. Just pull it out whenever you need a wipe. This is especially useful if you find that the headbands and wristbands aren’t working well for you. Note, however, that having to pull it out might distract a bit more from your runs.
Wear a Hat: Although you might think that wearing a hat would heat up your head too much, there are many runners who swear by it. The hat serves two purposes. First, it can absorb any sweat that would otherwise drop down into your eyes. Secondly, it keeps the sun out of your face on hotter days, helping to keep your body temperature a little lower.
Choose the Right Clothing: Although you don’t need to go out and buy specialist running clothing, it might be of benefit to you if you sweat a lot. Clothing designed for workouts is meant to handle sweat well by wicking it away from your body and keeping you cool. This is especially important when it’s cool outside. Although you might be hot while you’re running, you can quickly get too cold when your body is drenched in sweat.
Run Outside: Lastly, if you haven’t tried it already then why not try running outside. Of course, this depends on the weather! But when you run outside, you create a natural breeze as you push through the air. Not to mention that natural wind and rain that can also cool you down.
Nothing is going to stop you sweating completely, and that’s a good thing. The fact that you’re sweating proves you’re getting a great workout! As long as you deal with it effectively, it really doesn’t need to be a problem.
Headbands and Wristbands: Headbands and wristbands have always been used as a way to help manage sweat in various types of exercise. The headband should stop sweat dripping into your eyes and blurring your vision. And wristbands are very useful for giving yourself a quick wipe when you need it. However, not everyone likes this form of protection.
Carry a Towel: It might seem impractical but it’s actually quite easy to fold up a small towel and tuck it into your pants. Just pull it out whenever you need a wipe. This is especially useful if you find that the headbands and wristbands aren’t working well for you. Note, however, that having to pull it out might distract a bit more from your runs.
Wear a Hat: Although you might think that wearing a hat would heat up your head too much, there are many runners who swear by it. The hat serves two purposes. First, it can absorb any sweat that would otherwise drop down into your eyes. Secondly, it keeps the sun out of your face on hotter days, helping to keep your body temperature a little lower.
Choose the Right Clothing: Although you don’t need to go out and buy specialist running clothing, it might be of benefit to you if you sweat a lot. Clothing designed for workouts is meant to handle sweat well by wicking it away from your body and keeping you cool. This is especially important when it’s cool outside. Although you might be hot while you’re running, you can quickly get too cold when your body is drenched in sweat.
Run Outside: Lastly, if you haven’t tried it already then why not try running outside. Of course, this depends on the weather! But when you run outside, you create a natural breeze as you push through the air. Not to mention that natural wind and rain that can also cool you down.
Nothing is going to stop you sweating completely, and that’s a good thing. The fact that you’re sweating proves you’re getting a great workout! As long as you deal with it effectively, it really doesn’t need to be a problem.
Thursday, December 5, 2013
What is the Runner’s High and Does it Really Exist?
Your feet are pounding the road. Sweat runs off your brow. You arms and legs pump as you run. And then suddenly without warning, you feel a rush of energy and well-being and the effort of running instantaneously becomes effortless. You wouldn't think finding yourself in a state of euphoria while you're exercising is a normal thing. But, in fact, that state of intense wellbeing does happen frequently to runners and it is, appropriately enough, called runner’s high although anyone exercising vigorously can experience it. So what exactly is it?
For years, the scientific community debated as to what exactly was going on inside people’s heads when they described the intense feelings associated with runner’s high. Most theories circled around the idea of endorphins being released in a rush at a certain point during exercise. Endorphins are chemicals that are released in the body during times of excitement, pain, and eating spicy goods as well as vigorous exercise. This chemical also blunts any sensation of pain and promotes a feeling of happiness and wellbeing.
A German study in 2008 gave support to the endorphin theory. They scanned runners’ brains and measured levels of the chemical before and after a run. Their findings point to an increase in circulating endorphins that directly correlated with each runner’s description of how they felt.
The runner’s high comes at a time when your body has run out of the energy stored within your muscles. The energy source is called glycogen, a form of carbohydrate your body uses as ready fuel. Scientists don’t know why yet, but when your body is depleted of glycogen, a flood of endorphins is released into the blood stream while your body switches over to another type of energy to burn – this time in the form of fat.
The feelings of runner’s high can vary from simply pleasant all the way to an out-of-body type of experience. Most individuals remark on how effortless running seems, how light their bodies feel and how they seem to have limitless energy. Others report increased feelings of happiness. The high will peak around twenty minutes after the initial rush and then gradually decrease in its intensity thereafter.
Experiencing the runner’s high, while powerful, can sometimes be elusive – it is different for each person. Some people may experience it regularly while others may never know the intense feeling – ever. Knowing that running causes your body to release endorphins anyway is something to keep in mind. Experiencing the rush is just icing on the cake.
For years, the scientific community debated as to what exactly was going on inside people’s heads when they described the intense feelings associated with runner’s high. Most theories circled around the idea of endorphins being released in a rush at a certain point during exercise. Endorphins are chemicals that are released in the body during times of excitement, pain, and eating spicy goods as well as vigorous exercise. This chemical also blunts any sensation of pain and promotes a feeling of happiness and wellbeing.
A German study in 2008 gave support to the endorphin theory. They scanned runners’ brains and measured levels of the chemical before and after a run. Their findings point to an increase in circulating endorphins that directly correlated with each runner’s description of how they felt.
The runner’s high comes at a time when your body has run out of the energy stored within your muscles. The energy source is called glycogen, a form of carbohydrate your body uses as ready fuel. Scientists don’t know why yet, but when your body is depleted of glycogen, a flood of endorphins is released into the blood stream while your body switches over to another type of energy to burn – this time in the form of fat.
The feelings of runner’s high can vary from simply pleasant all the way to an out-of-body type of experience. Most individuals remark on how effortless running seems, how light their bodies feel and how they seem to have limitless energy. Others report increased feelings of happiness. The high will peak around twenty minutes after the initial rush and then gradually decrease in its intensity thereafter.
Experiencing the runner’s high, while powerful, can sometimes be elusive – it is different for each person. Some people may experience it regularly while others may never know the intense feeling – ever. Knowing that running causes your body to release endorphins anyway is something to keep in mind. Experiencing the rush is just icing on the cake.
Monday, December 2, 2013
Tips for Running in Bad Weather
It's easy to get discouraged by the weather when you are a beginning runner. But it doesn't have to stop you in your tracks - here are a few tips to help when Mother Nature decides to trash your training.
Rain
This one of those times where a waterproof raincoat won't do because they don't allow your skin to breathe. Trapped heat and moisture can make your run highly uncomfortable, not to mention causing chafing and overheating. Your outermost layer of clothing will need to be rain resistant and, if it's cold outside, wind resistant. Do not wear cotton as it will trap sweat. Look instead for synthetic fabrics that wick moisture away from your skin. Wear a hat to keep the rain off your face and make sure to wear some sort of reflective gear so drivers can see you.
Snow and Ice
While most runners will stick to the treadmill or the indoor track during the winter season, the few runners who venture outside are rewarded with a refreshing and beautiful run. Ice grippers, a type of coil you slip over your shoe, are highly recommended for this type of environment. They provide a solid grip on slippery surfaces. You can also buy trail running shoes which provide some moisture resistance while delivering good traction. You can also try snowshoeing. Believe it or not, if you can run, then you can snowshoe! Remember, no matter how you tackle running in the snow and ice, make sure to wear layers as well as two pairs of socks to keep your feet warm.
Heat
The dangers of running during high temperatures can take you by sudden force, so it is wise to be extra cautious while exercising. Before running, make sure you are hydrated and if running for more than 30 minutes, make sure you have access to additional fluids. Wear light, loose-fitting clothing made out of synthetic material since cotton traps moisture, becoming heavy and creating chafing. Try to run either early in the morning in late in the evening when temperatures are not extreme. Make sure to listen to your body while you run; count on getting fatigued faster. Don't push through it -- just slow down or stop entirely.
If you take these common sense steps when running, you will find yourself safe and happy during your runs, no matter the weather.
Rain
This one of those times where a waterproof raincoat won't do because they don't allow your skin to breathe. Trapped heat and moisture can make your run highly uncomfortable, not to mention causing chafing and overheating. Your outermost layer of clothing will need to be rain resistant and, if it's cold outside, wind resistant. Do not wear cotton as it will trap sweat. Look instead for synthetic fabrics that wick moisture away from your skin. Wear a hat to keep the rain off your face and make sure to wear some sort of reflective gear so drivers can see you.
Snow and Ice
While most runners will stick to the treadmill or the indoor track during the winter season, the few runners who venture outside are rewarded with a refreshing and beautiful run. Ice grippers, a type of coil you slip over your shoe, are highly recommended for this type of environment. They provide a solid grip on slippery surfaces. You can also buy trail running shoes which provide some moisture resistance while delivering good traction. You can also try snowshoeing. Believe it or not, if you can run, then you can snowshoe! Remember, no matter how you tackle running in the snow and ice, make sure to wear layers as well as two pairs of socks to keep your feet warm.
Heat
The dangers of running during high temperatures can take you by sudden force, so it is wise to be extra cautious while exercising. Before running, make sure you are hydrated and if running for more than 30 minutes, make sure you have access to additional fluids. Wear light, loose-fitting clothing made out of synthetic material since cotton traps moisture, becoming heavy and creating chafing. Try to run either early in the morning in late in the evening when temperatures are not extreme. Make sure to listen to your body while you run; count on getting fatigued faster. Don't push through it -- just slow down or stop entirely.
If you take these common sense steps when running, you will find yourself safe and happy during your runs, no matter the weather.
Thursday, November 21, 2013
How to Choose the Best Fit in a Running Shoe
It’s time to get a new pair of running shoes, but how do you know if the pair you choose is actually right for you? You may not be able to depend on the shoe salesman knowing how to best fit you for a running shoe, unless you are shopping at a sports store. Otherwise s/he may be best at fitting dress or work shoes, but fitting a running shoe depends on three factors:
Type of Running
Do you primarily run on roads, sidewalks or other hard surfaces? Or do you mainly run on trails or other packed surfaces? A running shoe is designed to cushion and stabilize your foot as it repetitively strikes the hard surface. Trail shoes, on the other hand, are built to give you more traction, support and underfoot protection, along with stability.
Type of Arch
The type of arch your foot has will determine how much arch support you need. An easy way to determine your arch is to look at the footprint you leave when stepping out of the shower. If you leave one with a very narrow connection between the ball of your foot and your heel, you have a high arch. A pattern showing a wide area connecting your ball and heel is considered flat. Anything in between the two extremes is a normal arch. Selecting a shoe with the right type and amount of arch support is critical to avoid arch problems and foot pain in the future.
Foot Design
The design of your foot has more to do with how you run. Ideally, your weight should come down directly over the center of your ankle (known as neutral pronation). But, some people are prone to their ankle tipping in (over-pronation) or tipping out (supination). To determine the type of foot you have, look at a pair of your worn shoes. If you have neutral pronation, the ball and heel of the shoe sole will be evenly worn. If you have over-pronation or supination the inside edge or outside edge, respectively, of your shoe sole will be worn more so than the other parts of the sole.
Types of Running Shoes
There are basically three types of running shoes:
- type of running
- type of foot arch
- foot design
Type of Running
Do you primarily run on roads, sidewalks or other hard surfaces? Or do you mainly run on trails or other packed surfaces? A running shoe is designed to cushion and stabilize your foot as it repetitively strikes the hard surface. Trail shoes, on the other hand, are built to give you more traction, support and underfoot protection, along with stability.
Type of Arch
The type of arch your foot has will determine how much arch support you need. An easy way to determine your arch is to look at the footprint you leave when stepping out of the shower. If you leave one with a very narrow connection between the ball of your foot and your heel, you have a high arch. A pattern showing a wide area connecting your ball and heel is considered flat. Anything in between the two extremes is a normal arch. Selecting a shoe with the right type and amount of arch support is critical to avoid arch problems and foot pain in the future.
Foot Design
The design of your foot has more to do with how you run. Ideally, your weight should come down directly over the center of your ankle (known as neutral pronation). But, some people are prone to their ankle tipping in (over-pronation) or tipping out (supination). To determine the type of foot you have, look at a pair of your worn shoes. If you have neutral pronation, the ball and heel of the shoe sole will be evenly worn. If you have over-pronation or supination the inside edge or outside edge, respectively, of your shoe sole will be worn more so than the other parts of the sole.
Types of Running Shoes
There are basically three types of running shoes:
- cushioning - for people with an excessive outward roll of their heel
- stability - for those with a neutral to a slight inward roll
- motion control - best suited for those having an excessive inward roll
Thursday, November 14, 2013
How Long Does it Take to Train for a 5K?
Once you have decided to start running, committing to a goal is often the motivation you need to keep running. A lot of beginning runners choose the 5k race as their first real, achievable goal.
A 5k (5 kilometers) is just over 3 miles - 3.1 miles to be exact. If you are a fledgling runner, then you will want to give yourself at least 8 weeks to train for your first 5k. As you look through your local races look for something at two months in advance, preferable with a few weeks more for buffer time. You don't want to feel the anxiety of a deadline bearing down on you while you are trying to set the stage for a healthy lifestyle.
Your first few weeks will have no more than 3 sessions of a combination of running and walking: 30 seconds of running, followed by 1 to 3 minutes of walking to catch your breath.
Your focus during these sessions will be more about your style than your endurance: when you run, be sure to pay attention to posture and pace. You want your head up, shoulders back and relaxed hands lightly closed (if at all) and elbows bent at 90-degree angles. Head bobbing should be kept to a minimum.
Take the talk test to make sure you aren't running at too quick of a pace: if you can't hold a conversation without gasping for breath, then you're moving too fast for your body to keep up. Slow down. You are laying the foundation for a better life built through good habits. There's plenty of time for speed later. Right now, it's all about getting the body mechanics right and building endurance.
As you move into your third and fourth week, keep upping your running time by 1 minute each week, making sure to adjust your pace down if you feel uncomfortable. Remember to alternate running and walking - switching over to full running could prove to be injurious. Always keep in mind your breathing and your pace. While we are conditioned to thing that faster is better, this is not the case when you are a beginning runner.
Remember that slow and steady really does win the race. Work yourself harder every week so you gradually build up endurance. And, if you need some extra motivation, why not look for a 5K race in your area and sign yourself up?!
A 5k (5 kilometers) is just over 3 miles - 3.1 miles to be exact. If you are a fledgling runner, then you will want to give yourself at least 8 weeks to train for your first 5k. As you look through your local races look for something at two months in advance, preferable with a few weeks more for buffer time. You don't want to feel the anxiety of a deadline bearing down on you while you are trying to set the stage for a healthy lifestyle.
Your first few weeks will have no more than 3 sessions of a combination of running and walking: 30 seconds of running, followed by 1 to 3 minutes of walking to catch your breath.
Your focus during these sessions will be more about your style than your endurance: when you run, be sure to pay attention to posture and pace. You want your head up, shoulders back and relaxed hands lightly closed (if at all) and elbows bent at 90-degree angles. Head bobbing should be kept to a minimum.
Take the talk test to make sure you aren't running at too quick of a pace: if you can't hold a conversation without gasping for breath, then you're moving too fast for your body to keep up. Slow down. You are laying the foundation for a better life built through good habits. There's plenty of time for speed later. Right now, it's all about getting the body mechanics right and building endurance.
As you move into your third and fourth week, keep upping your running time by 1 minute each week, making sure to adjust your pace down if you feel uncomfortable. Remember to alternate running and walking - switching over to full running could prove to be injurious. Always keep in mind your breathing and your pace. While we are conditioned to thing that faster is better, this is not the case when you are a beginning runner.
Remember that slow and steady really does win the race. Work yourself harder every week so you gradually build up endurance. And, if you need some extra motivation, why not look for a 5K race in your area and sign yourself up?!
Monday, October 28, 2013
Can You Travel For Cheap?
It certainly would not be a stretch of the imagination to say that traveling is something that most people aspire to to a certain extent. However many people look at the cost of traveling as making it something that is prohibitive given their budget constraints. This is certainly true for a middle-class or lower family. It is not uncommon for many families to really never go on much of a vacation because they just could never figure out how to make it work.
Well traveling is indeed something that must be saved for and budgeted if you have financial constraints. This is something that's is true for most people. If you want to take a great vacation and you should plan ahead at least one year, possibly more, if you feel that you need to be careful with your money. However there are ways that you can save money here and there if you are mindful with how you plan your vacation.
For example let us say that you wanted to take your family to Disney World. Arguably this would be a very expensive vacation. Now there is nothing that can be done about the cost of tickets. That is something that you will definitely have to save for. However managing both your lodging costs and your food costs, which actually constitute the biggest part of this expense, really is not all that difficult if you plan ahead.
The first thing you can do is think strategically about your time. This goes for virtually any destination that you're going to travel to, but certainly applies to any Disney vacation. It is always more expensive to travel during peak season than it is to travel off-season. For example many times at the end of September heading into October Disney will offer free dining plans to people who are going to stay on-site. These dining plans can save a family of four up to $1000 off of their meal costs.
If you leverage one of these free dining plan deals and you think strategically about your other food needs you can bring your food costs down to nothing. We can do this easily by opting to stay at the campsite. Now I know many people might not consider it ideal, but the Disney World campgrounds is actually well appointed. You'll have access to running water for showers and things of that nature and you will still be in close proximity to the park, but instead of paying $100 or more per night you will pay around $50.
The simple truth is that no matter where you are going, the matter what vacation you would like to take, if you approach it with a strategic mindset and actually do the ground work and research to learn about your destination it is not that difficult to figure out ways to dramatically reduce the cost of your vacation. The goal of course is to offset the costs you can control in order to balance out the costs that you cannot control.
Well traveling is indeed something that must be saved for and budgeted if you have financial constraints. This is something that's is true for most people. If you want to take a great vacation and you should plan ahead at least one year, possibly more, if you feel that you need to be careful with your money. However there are ways that you can save money here and there if you are mindful with how you plan your vacation.
For example let us say that you wanted to take your family to Disney World. Arguably this would be a very expensive vacation. Now there is nothing that can be done about the cost of tickets. That is something that you will definitely have to save for. However managing both your lodging costs and your food costs, which actually constitute the biggest part of this expense, really is not all that difficult if you plan ahead.
The first thing you can do is think strategically about your time. This goes for virtually any destination that you're going to travel to, but certainly applies to any Disney vacation. It is always more expensive to travel during peak season than it is to travel off-season. For example many times at the end of September heading into October Disney will offer free dining plans to people who are going to stay on-site. These dining plans can save a family of four up to $1000 off of their meal costs.
If you leverage one of these free dining plan deals and you think strategically about your other food needs you can bring your food costs down to nothing. We can do this easily by opting to stay at the campsite. Now I know many people might not consider it ideal, but the Disney World campgrounds is actually well appointed. You'll have access to running water for showers and things of that nature and you will still be in close proximity to the park, but instead of paying $100 or more per night you will pay around $50.
The simple truth is that no matter where you are going, the matter what vacation you would like to take, if you approach it with a strategic mindset and actually do the ground work and research to learn about your destination it is not that difficult to figure out ways to dramatically reduce the cost of your vacation. The goal of course is to offset the costs you can control in order to balance out the costs that you cannot control.
Subscribe to:
Posts (Atom)