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Your “feel good” story of the week: 91 year old marathoner is a true inspiration.
How cold is too cold to run? Some solid advice here.
For the ladies (or long-haired guys): Easy mid-length hairstyles (though…none…none…will beat my friend Heather D.’s indestructible ‘do. Her hair looks exactly the same at the start and finish of every marathon/race).
Also for the ladies (or maybe some guys…not judging :-)) — turns out some runners really should wear heels. Maybe this is why my one & only battle with the dreaded plantar fasciitis ended so quickly — I almost always wear a low heel.
At the movies: Memorable Running Scenes
Um…hello….it’s a Turkey Trot shirt with a “Hungry Games” theme and 12 colors representing the 12 districts (and tie-dye for the Capitol , i.e. volunteers & race officials). That’s just cool. Props to Dave Comi, ERC president, for the concept and Creative Imprint Systems, for the the artwork & silkscreening.
Body glide, no issues. But, if you already have chafing, aquaphor or diaper cream works well. — Pat Krott
I also use body glide. It’s the best! No issues when using that! — Jessie Zahner
Body Glide …. and compression shorts ….. that’s all you need. — Ramon Patron Jr.
Calluses. Develop calluses and chafing is no longer a problem. — Jim Lang
Aquafor…..helps prevent chafing, and works magic on fixing things if you missed an are. — Christine Vassen
Glide, glide, glide. And don’t wear cotton clothes. — Leslie Cooksey
Chamois Butt’r or Body Glide. Chamois Butt’r is the “balm.” ;D — Mike Lawrence
I use baby powder. I have not chafed since I started using before races and long runs. — Jameel Gavin
Copious amounts of baby powder in the boxer briefs!! For a cooling effect the medicated Goldbond is awesome. Speaking of briefs, I love Under Armour Heat Gear boxer briefs — goood support, moisture wicking, and durable. One of the pairs I have have been through 4 tough mudders, 2 muddy vikings, a beast on the bay, and a bunch of runs. I have a bunch of other brands too, but UA nailed it with their style. Also…band aids on the nips — depending on how much running (and sweating) I do, my shirts (and kind) chafe my nipples. In winter, I use a compression base gear, but in summer, just use a with old Band-Aids. — Matt Kleck
Aquaphor rules, hands down, even in rain. Lube up! — Sean Donachy
Old school: Vaseline for the arms/sides, Band-aids for the nipples for my marathon on Saturday. (For clarity, as a guy, I don’t wear a sports bra). And I have bloodied singlets on long runs without Band-aids (not to mention the discomfort that gave me a new appreciation for the difficulties that half of the human race deals with). — Michael Morris
I recently received this question from a reader:
I just started a jogging program, fast walk for 1.5 minutes and then run/jog for 1 min. It is a total 30 minute workout. My legs feel like dead weights from the knees down. I run every other day. What is causing this and how do I correct it?
I’ve had this problem from time to time and it’s usually the result of overtraining or nutrition (or likely a combination of both), but I reached out to the Erie area running community to see if they had any other ides for our reader.
Here’s what they had to say:
Her questions raise a lot more questions. How long has this person been walking/running? What is their body type, age and what kind of shoes are they wearing? Need the right shoe to for sure. Maybe start there. — Ginny Sackett
Editor’s note: Good point on the shoes! If you’re not wearing proper running shoes, get thee to Achille’s Running Shop in Erie to get professionally fitted.
When is she running? Maybe she should have a banana before she starts. Has she just started? We all know you have to work up to any distance, even a couple city blocks. — Linda Huegel
Honestly, I used to have that problem big time and found out I was anemic. Maybe ask her to get her iron checked. It literally got so bad in high school that I went from running the mile in like 6 minutes to struggling to run 10 minute miles. I had no idea what was wrong but they told me because I went to have surgery but my iron was low. She should def go get checked out. — Jessie Zahner
The beauty of time intervals is we don’t have to go a set distance, but for a beginner sometimes people think 1 minute on means all out. Maybe they could go a little easier in the jogging. — Greg Cooper
I agree with Greg Cooper. He or she may be doing too much too fast. She may want to decrease her training depending on the extent and duration of pain. Ice her legs to reduce any inflammation. She also may want to try an exercise of standing on the edge of curb or slightly elevated place and while holding on to something sturdy, gently lift herself up on her toes and come down far enough where her toes are pointing up (not too far) and do several repetitions a day and gradually increase her training. Leg wraps and compression sleeves may help as well. — Dave Lesher
* Protein is key to satiating meals and, therefore, key to weight loss (you eat much less when you eat protein). Here are 9 Portable Protein Sources for Athletes (though I disagree with peanut butter…it’s full of sugar and peanuts are legumes, not nuts).
* Can’t figure out what your next race should be? Take the pop quiz to find out what your next challenge should be.
* Dogs don’t sweat, so be cautious about taking your favorite four-legged partner on a run on a hot, humid day (no matter how much they WANT to go). Heed these 12 safety tips for running with your dog in the heat.
Check out these cool MantraBands! Mantras can get you through a tough race. I’ve got several mantras and they’ve changed over the years. The one I relied on in the PA Grand Canyon marathon was “Relentless Forward Progression.” I don’t see that one here, but I’m thinking I won’t need that one again anyway. “Carpe Diem” or “Enjoy the Journey” might be better choices for me now.
Also…don’t forget about Pose-method classes that are now available in Erie. Here are the details:
What’s your number one recovery aid (aids)? ice bath, compression socks, chocolate milk? What’s your go-to to speed recovery?
“Vicodin.” — Dbrew (It’s a joke, people!)
“IPA” — Ross Aresco (It’s a type of beer)
“Easy runs” — Pat Krott
“Diet Dr. Pepper and potato chips!” — Jan Comi
“Lavender Epsom salts in my bath while drinking a beer!” — Karen Groshek
“Chocolate Milk, Compression Socks, Ice Bath…in that order of importance. I see too many runners wait too long for the chocolate milk (or other carb/protein replenishment if they are vegan). The Compression Socks don’t have to come before ice, but they do make a difference. We have had athletes do significant workloads and slide into a pair of compression socks between along with a nice snack and be able to handle everything on a very hard day and not be any more sore than a normal hard run. Ice never hurts (except frostbite) so I do think that it’s critical, and the constriction of the capillaries is really important to reduce the chance of inflammation, and also a good recovery tool if you forgot anything else and are sore the next day.” — Greg Cooper (Editor’s note: Greg is Penn State Behrend’s head running coach…which is to say…a guy who would know about recovery! :0 )
And more from the coach:
“Also, Patrick Krott’s suggestion of easy run is also great. Of particular benefit is running a recovery run at a recovery pace within 24 hours of a hard run. Inside our brain, interleukin-6 is the trigger that causes us to feel we have fatigue, this is also an inhibitor of motor impulses from brain to muscle (this is bad if you’re trying to run fast at the end of the race) Some research from the U of Copenhagen in Denmark says that the easy run w/in 24 hours of the hard run allows your body to learn to run with lower levels of glycogen (one of your primary fuels), so when we run those easy runs, we teach our body to continue to send those motor impulses from brain to muscle when we are tired, fatigued, sore, etc., This is not eliminating soreness, but it’s teaching your body to not feel that pain/soreness nearly as much the next time. This is probably a good thing if you want to progress in your training.”
* Are you big on post-recovery aids, such as ice baths and ibuprofen? You may want to rethink that.
* 5 good reasons to add some speed to your life (and…a few easy ways to do so).
* Irunfar.com: Peak Performance and the Selfish Brain. This is fascinating insight into what’s going on with your brain and body in an endurance event. Your brain will have the last word as its job is to regulate everything to keep itself..and your body alive, but there are a few ways you can trick it to avoid having it pull the plug on your efforts at the 20th mile (or 40th mile or 60th mile).
* Runner’s World’s Mark Remy has revealed the scientific reason that some runners
are total jackwads don’t wave. Read all about it.
In America, we gather in large running groups for fun, but in Venezuala, they run in large groups for safety.
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Available here in various styles.
There’s an interesting article in the Erie Times-News’ sport section today. The headline sure caught my eye this morning: Train drain: Stop running yourself into the ground, and get more by doing less.
It’s a thought-provoking read that worth your 10 minutes.
Check it out here.
This week’s question addresses something EVERY runner has dealt with — sore muscles!
I asked runners: What’s your favorite/go-to remedy for sore muscles?
* Epson salts/ foam roller and a beer. — Amy Cronk
* Between golf balls and “the stick,” I rely on massaging to rub out and keep circulation moving. — Christine Vassen
* I like arnica gel for treating inflammation and comfrey ointment for muscle knots and pain. — Debbie DeAngelo
* Ice bath, it’s cold, but it works! After about 7 minutes you really can’t feel anything (but, yes, that first 7 minutes isn’t much fun) — Greg Cooper
* Tonic water (applied internally, not externally!). — Bill Cox
* Rest, massage, wine. — Pat Krott
* Dr. Teals Epsom salts–lavender—not the plain kind in the Pharmacy section of Wal-Mart—the lavender scented are by the nicer bath soaps down a few aisles. Foolproof (for the fools who overuse their muscles…LOL). — Eloise Hawking
* Foam roller, stretching. Advil if necessary. — Ginny Sackett