You Don’t have to Run in Drenched Clothes

 So everyone is putting together their fitness plans, picking out their next race, and preparing their training schedule. When putting thought into your goals, don’t forget to give careful thought about your wardrobe as well. That does not mean if the pink shoes will match the shorts and headband but more so if you have the right apparel for the hot and humid days ahead of us. Save your cotton tanks your casual outings with family and friends and make sure the shorts and shirts you run in are technical moisture management apparel that will make your workouts much more comfortable and less risk of chafing and have wet, heavy clothing sticking to your skin the last hour of a workout!

So you ask, why technical apparel. What’s so great about it?

Basically technical apparel is what some refer to as moisture management fabric which pulls sweat from the skin and spreads it out into the garment so that it will dry faster. This description is called “wicking” but understand that even cotton (the frowned upon fabric among athletes) wicks (pulls) moisture faster than synthetics, BUT it holds onto the moisture not allowing the moisture to spread out. This causes wet clothing they will cling while working out. Technical garments take much longer to saturate and will dry more quickly never giving you a heavy, soaking wet feeling.

So what’s the big deal about a heavy, wet piece of clothing while working out? Aren’t we suppose to be drenched is your next thought right?   Well, this feeling/effect can cause other problems.

  • In cold temperatures working out in cotton and having the layer of apparel closest to your skin get wet with little ability to dray can cause hypothermia.
  • When cotton is super-saturated, it has the effect on your skin that lying in a bath tub does—you (your skin) becomes prune-like. This is bad because when you add heat and movement to your already sensitive skin, the likelihood of blistering, chafing, or callusing is very high.

Polyester and nylon may have a bad rap with casual clothing, but for the an athlete they are the fabric of choice. There are plenty of advantages to polyester and nylon. It’s light, durable, smooth against the skin, and has tremendous moisture managing properties. It keeps you dry, and keeps you from chafing and blistering. Polyester is a very light and thin material, so it can be molded and fit into many types of clothing. It can be a light singlet or a t-shirt as easily as it can be included in a heavy winter “shell” jacket. Due to polyester’s great moisture managing properties it will keep you dry, which keeps you cooler in the summer and warmer in the winter—all without causing skin abrasions that you end up nursing long after the chafing happened. If you are trying to pick between the two fabrics (which many times the apparel will be a blend of both) nylon is more durable (typically) and holds the color in the fabric after various washes a little better.

Fit

Last, when selecting your fitness apparel, make sure you purchase your apparel the correct size. Wearing shorts that are larger than you need can cause chafing simply due to having too much fabric between your legs and causing it to rub against your skin when exercising. Technical garments work best when fit closer to the skin but as more manufacturers evolve new technology has allowed for the fit to be looser and still be effective for moisture management, warmth and cooling.

CK SPORTS 

CK SPORTS carries various brands of technical apparel for both men and women.  The brands range from Pearl Izumi, Brooks, Under Armour, Mizuno and much more.  Visit our store and our staff will help you select the best fit for your body type and exercise needs.   When making these purchases you will want to take care of your apparel since it is an investment.  Unlike cotton fabric, technical fabric does costs a little more.  If you wash/dry it correctly, it will last a long time and remain effective.  

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Tips For Running the Boston Marathon on Monday – 2012

by Dick Beardsley

Congratulations to all of you who are running Boston! It is a race like no other in the world!   From the time you step off the plane you will feel the electricity in the air, that’s all everyone is talking about! As you know, Boston starts in the small town of Hopkinton and winds through different towns along the way into downtown Boston. The first half mile is a pretty good downhill that you will want to be careful on! Between the early downhill, all the runners, along with all the spectators it’s easy to go out too  fast and you will pay a big price for that later in the race. If you think you’re going slow enough at the start, your probably are  going too fast!

The course has some rolling hills during the first half of the race. The first BIG attraction is when you’re coming into the town of Wellsley.  It is the home of Wellsley Girls College and they will be out there in droves screaming their heads off for you. It’s unbelievable!

The course flattens out for a couple of miles after that until you come down a very long steep downhill into the town of Newton Lower Falls but remember what goes down must come up! I think one of the toughest parts of the course is the very long gradual up hill coming up out of that town. No one talks about that one much but in my opinion that is where the hills really begin! At the fire station at mile 17 you turn right onto Commonwealth Ave and this is where the infamous set of hills begins ending with Heartbreak Hill!  The toughest part of that series of hills is coming down the backside of Heartbreak, it can be brutal on your legs! 

Once you’re down that hill you will make a left hand turn and start heading for downtown. When you see the big Citgo billboard you will then know you have about a mile to go to the finish!  You will continue on Commonwealth Ave. and then make a right turn onto Hereford Street. This street is about 3-4 blocks long with a gradual rise. You get to the top of Hereford St. and make a left and then its about 500 yards straight to the finish!

Some other tips:

  • I know the expo is lots of fun but I would not spend too much time on your feet there. Get your packet, make a quick trip around the expo and then get back to your hotel and get off your feet!
  • Make sure you are well hydrated before, during, and after the race!
  • Don’t worry about the weather! So many people psych themselves right out of a good race because they are so worried about the weather! Yes check the forecast so you can be dressed properly but there is nothing you can do about the weather so PLEASE don’t worry about it!
  • Last but not least, HAVE FUN!!!!!!!!!!!!!!!!!

 I wish you all the best!

Dick Beardsley

 DICK BEARDSLEY

A very short bio about Dick Beardsley.  He is a “running legend,” but perhaps the most amazing thing about him is his climb back to health after becoming addicted to pain medication for more than four years.  (read more at http://www.marathonandbeyond.com/camp/beardsleyinfo.doc). 

dickb2
Dick Beardsley

Dick is best known for his incredible race in the 1982 Boston Marathon, which this year marks the 40th anniversary of this famous Boston Race which was dubbed the “Duel in the Sun” as he battled world record holder Alberto Salazar down to the finish line. Both broke the American record: Salazar won in a record time of 2:08:51, Beardsley’s time was 2:08:53! He was at the height of his professional running career.  Take a look at the famous race       

Then tragedy struck in November 1989. While using an auger to lift corn into a bin on his Minnesota farm, Dick became entangled in the machine; it began to literally tear him apart. Not expected to live or walk-much less ever run again-he managed to survive.  

What is Active Therapy?

by Tim Hines-
Elite Performance Chiropractic located in McKinney, Tx.

ART is a patented, soft-tissue mobilization technique preferred by many of today’s top athletes. The goal of ART is similar to sports massage, in that it aims to remove scar tissue from the muscles, ligaments, and tendons. Chronic and repetitive injury causes scar tissue to form in the body. Over time this scar tissue becomes adhesion that limits function and can became very painful — even leading to more injury.

Active Release is a very focused approach to aiding the body in recovering from the effects of these chronic injuries. Most often practiced by chiropractors, some have likened ART to a chiropractor’s approach to sports massage. While the end goals may be similar, the techniques are quite different. Swedish massage treats the body with a broad, full-body approach. Sports and therapeutic massage are more focused approaches, treating problem areas. ART is even more focused. Certified practitioners of ART are trained to find the source of the problem, go right to it and treat it directly.

How does it work? A simple way to describe it would be a pin-and-stretch. The ART practitioner finds the adhesion that is limiting the function of the muscle, joint, etc. Pressure is applied to the problem spot, and the muscle, or ligament, or tendon, is stretched while pressure is increased. The effect breaks up the adhesion and frees the surrounding soft-tissue. As a massage therapist who is certified in ART, I look at it as another tool in the tool-box of therapies.

Sometimes, all it takes is a screw-driver to fix something — other times, you might need a hammer — often, both a hammer, screw-driver, and even a wrench are needed. ART is great because it can treat injuries quickly, and creates a faster recovery. It can be a crucial part of your overall care. I find that combining ART with chiropractic adjustments and massage, along with proper conditioning and important things like the right fit of shoes, or a properly balanced bike, all work in conjunction to help you perform at a top level.

Water…be happy the natural way

Most people experience mild dehydration, or the state in  which your body contains too little fluid, on occasion. Although severe  dehydration is less common, it can become life threatening, according to the  University of Maryland Medical Center. In  addition to physical symptoms, such as dry mouth and sunken eyes, dehydration  can negatively affect your moods. Drinking enough water each day can help  guard against these mood complications.

Relationship

Although drinking water is not known to directly cause  positive moods, even mild levels of dehydration can hinder your emotional state,  according to Mayo Clinic psychiatrist Dr. Daniel K. Hall-Flavin. If you  consistently are dehydrated and prone to low moods, such as sadness or anxiety,  increasing your water intake might help minimize your mood problems. If your  mood challenges derive from an illness, such as major depression, an anxiety  disorder or hypothyroidism, drinking more water might help prevent the worsening  of your symptoms; seeking proper treatment for the underlying condition,  however, is important.

Research

In a study published in the “Journal of  Psychophysiology” in 2000, eight healthy, endurance-trained men were kept under-  or over-hydrated while exercising on a treadmill for 90 minutes. Researchers  then analyzed the mens’ memory skills, levels of fatigue and moods and found  that dehydration impaired all of these functions. These findings indicate that  short-term, relatively mild dehydration can immediately detract from an active  person’s moods.

Dehydration Causes

If you have a condition associated with dehydration,  staying on top of your fluid needs might help manage your emotional and physical  symptoms. One of the most common triggers, according to the European Hydration  Institute, is an infection that causes diarrhea. When faced with infectious  diarrhea, you can lose a significant amount of water, or up to one liter per  hour, with each bowel movement. Vomiting, which might accompany food poisoning,  flu viruses and pregnancy, also can cause excessive fluid loss. Older adults and  children are more susceptible to dehydration because of their lower body  weights, higher turnover of water and bodily chemicals called electrolytes and  sensitivity to illnesses and infections. Sweat from vigorous exercise or  spending time in hot weather also can contribute.

Prevention/Solution

If you are prone to negative moods or mood swings,  discuss your symptoms with a qualified health care professional to determine  whether an illness is at play. Although people’s specific hydration needs vary,  doctors generally recommend drinking eight or nine cups per day, according to  MayoClinic.com. If you consume other hydrating foods and beverages, such as  fresh fruits and vegetables, soups, low-fat milk or herbal tea, you might not  require as much plain water. If you eat primarily low-fluid foods, such as  breads, potato chips and pretzels, you might require more. If you experience  thirst or your urine appears bright yellow, you might lack water. Keep water  nearby for convenience, particularly during and following exercise and heat  exposure. If water tastes “boring” to you, add a splash of fruit  juice.

information from lancearmstrong.com

 

NUTRITION – HOW IMPORTANT IS IT AS PART OF YOUR TRAINING PLAN

Knowing about nutrition and what to eat is an extremely integral part of endurance sports.  What you eat can have a dramatic effect on your mood and running performance, so it is worthwhile to take some time and thought to what you put in your body when you want to perform well.  The most well planned and executed training plans can end quickly on race day if the athlete neglects any and all aspects of nutrition. That being said one can also get lost in the amount of information that is currently present in regards to what you should eat and how much.  Athletes can by overwhelmed with the amount of  information on television, magazines, race expos, training camps and the internet of so called healthy energy foods that over the years have become a multi-million dollar industry.

The simple truth is that the  foods that work best for most ahletes are the same ones our hunter-gatherer ancestors ingested: lean meats and fish from wild sources, vegetable protein sources, fresh fruits and vegetables that provide whole carbohydrates and natural unsaturated fats found in nuts, fish and vegetables. Not only are these foods not processed but they are mainly alkaline in nature thus help fight inflammation in the body.

Once you are able to improve your lifestyle diet you can start incorporating training specific or race specific nutritional products such as sports drinks, gels, bars and other powders that provide training/racing benefits. The number of products in the market in this category is too many to mention in this article but CK SPORTS supplies a majority of the industry leaders. The key is to experiment with these products during training so you know they agree with your system and when it is necessary to take them.

In general you should incorporate the following points to help improve your nutritional habits:

  • Eat lots of fruits and vegetables as they will provide you with most of your daily carbohydrates and they help keep body inflammation at a minimum.

  • Eat smaller meals more frequently which aids in proper digestion, doesn’t shock your insulin levels and stops you from over-eating.

  • Avoid saturated and trans fats as they increase inflammation in the body and are one of the causes of cardiovascular disease.

  • Eat lean protein as this will help you recover from harder workouts, promote lean muscle mass which burns the most calories and balances out blood sugar levels.

  • Avoid high-glycemic foods and drinks other than when your body needs them which is immediately before, during and after workouts.

  • Stay hydrated with water your main drink of choice.

  • Monosaturated fats such as olive oil, flax seed oil, canola oil and avocados are the healthiest fats to consume.

With all the information out there, if nutrition is a main concern for you, it is important to search out a qualified sports nutritionist who can help you make informed choices and limit those choices that are hampering your performance.

Some of the information in this article was provided by Dr. Jake Oergel; an accomplished Ironman triathlete who has competed in over 75 endurance events.

My Feet were made for Running

My Feet Were Made for Running… I long for the days that looking at someone’s feet was just looking at someone’s feet. But a foot just isn’t a foot for me. Whether I find myself in Kroger in the check out lane or at the dentist office, I can spot a flat foot, a bunion or a caved ankle a mile away! I have to refrain from saying something! So I keep my mouth shut and instead type up this article.

Many do not understand the importance of shoes for their specific feet. Sure, it’s true that you can pick any shoe from any store and “get away” with wearing it but there is no guarantee that you aren’t going to have issues down the road.  And if the shoe is not the right match more than likely  issues will arise.  It always surprises me when I hear a runner/walker tell me that their feet always hurt but they just deal with it. You don’t have to deal with it. Don’t deal with it!  You are entitiled to be comfortable and you should LOVE your shoes. Everyone is different but there are shoes for everyone….

Kind of like the Oscar Mayer hot dog. Some people are neutral, some supinate, some pronate, some have flat feet, some have high arches, some have no arches. Feet are different and believe it or not, there is a shoe out there that will work for your feet!  We hope you come to CK SPORTS to let us interview your feet but if you don’t make sure that you go some place that will spend time with you to figure out what your issues are and what shoe is best for your foot.