About Last Night: The Vancouver Running Symposium – Traditional Shoes vs. Minimalist Shoes

Chances are that by now you have come across someone wearing those ‘crazy looking’ toe shoes either at the gym, a fitness event or even at the Golden Globes. And in the running community, the topic of minimalist shoes (a shoe that imitates the feeling of running barefoot) versus traditional shoes has become the source of much debate. I may get raked across the coals by some of my peers for this over-simplified analogy, but it’s kinda like the iphone-Blackberry battle in the cell phone world.

Now I’m a Blackberry girl, I have been for the past eight years, but I do use Mac and have an ipod Nano. I like both brands (this would be where Conny would ‘cough-whore’ me), but certain products have features that I prefer over the other, and they work well in my life. So although I do wear traditional running shoes, I am naturally curious about the minimalist movement.

To find out more on the subject, last night I attended the Vancouver Running Symposium – Traditional Shoes vs. Minimalist Shoes with Conny, Soraiya and two hundred other running geeks.

We arrived early, saved our seats and headed for a quick bite to eat. The event was held at the Hotel Vancouver, so I was instantly a fan. Really, how often do you get to start a running symposium evening off in your favourite hotel lobby bar? No lemondrops were consumed on this excursion, but we did run into our friend Kim.

The event started promptly at 7:00pm with a brief introduction and then a 5-minute (and it was timed) presentation from each of the panel experts (each with his own set of very impressive credentials) on where they stood on the role of traditional footwear versus minimalist footwear in helping running performance and preventing injury.

A short break then took place where you could check out many of the sponsor minimalist products (those awful looking vibrams come in pink), grab a glass of water and popcorn (I never did find out where the popcorn was coming from). We then returned to our seats where three questions were posed to the panel (not exact wording)

1. What type of runner would you prescribe for a recreational runner?
2. What is the goal of footwear in injury prevention?
3. What orientation should shoe designers take in the next five years?

What ensued was a very educational and entertaining (if you like running geek humor) debate.

Here’s what I got out of it:

• A few stats: 80% of runners are heel/toe runners, 20% of runners are forefoot runners and there has been a 59% increase in runners from 2001-2009.
• Research shows the benefit in the use of minimalist shoes over traditional shoes when rehabbing many injuries including acute ankle sprains and plantar fasciitis.
• If you are thinking of making the switch from traditional shoes to minimalist, go slow, don’t expect to change shoes overnight and be able to do your regular training volume. If you are not already a forefoot runner (and 80% of us are not) your body and your running gait will need to adapt. Consider your goals before making the switch.
• When it comes to re-training your gait, get some advice from a professional, youtube can’t teach you everything (ok, I already knew that, but there are many who don’t). Don’t forget about your entire body, form, core, as well hip, ankle and foot mobility.
• Most injuries come from too much too soon or an old injury that was not properly rehabbed and has come back, I repeat most injuries come from too much too soon or an old injury that was not properly rehabbed and has come back.
• Shoes are an element of a good training plan.
• Each shoe manufacturer has their own variation of a minimalist shoe, some are more minimal than others, do your market research.
• Consistent variability – vary terrain, pace, grade, planes, movement and shoes.
• And just like in the iphone-Blackberry scenario, new developments in technology occur rapidly, the shoes you buy today will most likely be outdated in three months!

Will I be making the switch anytime soon? Here’s the interesting part, if you had asked me before Thursday evening, with all of my princess foot issues I would have said unequivocally no. But after listening to the panel and realizing that I am already doing a fair amount of barefoot training (albeit not running) in my Studio and spend a great deal of my time in minimalist shoes (hello Uggs) stranger things can happen. And have you seen the pretty colours they come in?

What do you think?

Celebrating With Garmin

This weekend Garmin and I celebrated our 1 year anniversary together!  So how does one celebrate such an occasion with a running device?  Easy, by going for a run and then of course a candle lit home cooked meal!  On the menu: grilled sirloin steak (mine topped with gorgonzola cheese), grilled veggies, mashed potatoes, gravy (oh yes I can, wait til you see my calories burned) and a glass or two of wine.  Hey, we have endured a lot together in such a short period of time; plantar fasciitis, IT band issues,  pulling out of marathon training, 3 1/2 marathons, 2 trail races, 1 Warrior Dash, 1 night race, a few dark days, a little RA damage, 4 pairs of runners, 2 boxes of hot shots, 1 1/2 tubes of Body Glide and 13 loops of Hayward Lake!

I will let the numbers speak for themselves, drum roll po-leeze…

	Trail Runs	Road Runs	Total
# of runs	100	82	182 Runs
Distance	834.09 km	632.67 km	1,466.76 km
Time (h:m:s)	118:23:28	70:47:55	189:11:24
Elevation Gain	19,016	6,999 m	26,014m

These numbers do not include Beginner Run Clinics, Speed Training Clinics and a handful of Fall runs where we were not on speaking terms.

The best part, total calories burned 84,369 (3,500 cals/lb), that’s just over 24lbs!  Now I know that this is not an exact number, it is a generic guess-timate by Garmin based on my age, height, weight, gender info.  And while my weight may have fluctuated over the year by 5lbs or so (for the better), and I do consume more food than the average bear, it is easy to see how with little or no exercise one’s weight can creep up over the course of a year.

So here’s to you Garmin on this margarita Monday, cheers to another year of running bliss!

Viva Las Vegas: How We Rocked Our First Marathon

I recently came across this lost transcript of an interview that Conny and I did earlier this year.  And with exactly one month to go before the 2011 Las Vegas Rock N’ Roll Marathon, I couldn’t think of a more appropriate time to re-live and post our experience!

Anderson: What made you decide that you were going to run a marathon?

Conny: Keri did, of course. If she was training for a marathon on our Tuesday morning runs that essentially meant that I was training as well.

Keri: I have always known that I would run a marathon, just a matter of when (visions of Ironman dance in my head …one day). While having dinner with some good friends early in 2010 we started talking bucket list and I verbalized it – damn that second glass of wine!

Conny’s lesson: Choose your running partner carefully, you never know what she will talk you into.

Anderson: Why Vegas?

Conny: After running in San Francisco last year we decided that we would do a destination run every year.  Why Vegas? Are you kidding, why not? May as well make it fun! I had never been to Vegas and was itching to go.

Conny’s lesson: Vegas is a flat course. Hey, let’s not make it any harder than it needs to be.

Keri’s lesson: You know you are a runner when you plan your vacations around races.

Anderson: Tell me about your training

Keri: Giving up 4-5 hours on an already busy weekend wasn’t something that I was willing to do.  I take Tuesday mornings off, so why not do the training then?  After all, it was a run day anyway, but would I be able to talk my fabulous running partner Conny into training with me?  We had a solid ½ marathon base to start with (this is me convincing)… although she agreed to train with me, it wasn’t until the bitter end that she committed and registered for Vegas.

Conny: It never rained on Tuesday mornings when we marathon trained, it is a rule, not sure why, it just IS.

Keri: We trained predominantly on the trails as they are so much kinder, we also stacked our training, incorporating our Tuesday night run clinic as well as my Tuesday night spin class. Our training program was unconventional, but it worked.

Keri: Although our training was the same, fueling was another monster of its own.

Conny: This was the first time I planned to fuel during a race.  I decided I would try gels.  If you aren’t familiar with gels they are of thick liquid goo, think the inside of a Caramilk bar. I would use them on my training runs so my body (stomach) would become accustomed to them. Keri has always described consuming a gel pack as ‘choking it back’, makes it sound easy, right?

Keri: I am unable to “choke back” gels; most carb/electrolyte replacement drinks are too sweet and make me feel nauseous.  I am a princess.  Knowing full well that I wouldn’t be able to get by on water alone, I chose cranberry Refresh and cranberry Cliff Shots, a lot of cranberry.  I had to start out with it very watered down, but by the end of my training I was able to drink it as recommended…who’s the princess now?

The Lesson: Experiment with fuel and hydration while you are training, NEVER try anything new on race day.

Anderson: Any special preparations for the trip?

Keri: Every race requires something new, socks, hat, its tradition. As a supporter and alumni Ambassador, my preference is always something from Lululemon.  When we ran San Francisco we all wore matching tank tops, Vegas would be no different.  The tank was selected during an in-store yoga class,I know that I am not supposed to be shopping while in triangle pose, I couldn’t help myself.

Keri: Turns out I didn’t just persuade Conny into running the marathon, Chris and Soraiya were also up for the challenge, and Conny’s husband Colin was going to rip up the ½ marathon.

Conny: We chose a hotel that was close to the start/finish line, the MGM Grand. It was so grand in fact that we managed to get lost daily in the maze of corridors, shops, slot machines and backgammon tables. It’s a good thing race courses are well marked.

Conny: If you are in Vegas and especially for the first time you want to have fun, right? Sunday was race day, so Friday was fun night, clubs and dancing.

Conny’s lesson: Choose your footwear carefully. It may not be the best idea to dance till 3:00am in high heels.

We had said we would stay off of our feet as much as possible before the run. Then we walked the strip, checked out Old Vegas, meandered through casinos and luxurious hotel lobbies

Keri’s lesson: Staying off your feet in Vegas is impossible.

Anderson: What was your race day running plan?

Conny: The goal for any first time marathoner is of course simple, to finish. But of course there is always a secret goal time you have in your head. The running strategy was simple. Pacing, don’t go out too fast and keep the pace steady. Stick to the 10-1 strategy of running ten minutes walking one throughout. Hydrate, hydrate, and hydrate: drink on every 1 minute walk break and at every water station and a gel pack every hour.

We dressed in layers. We wore long sleeve tops and gloves for the 7:00am start. By 8:00am it was warm enough for the top layer to come off and run in just our Lulu tanks. (Race organizers collect racers’ discarded clothing for charity.)

Keri: Run 10/1 for the entire race. Walk and drink at each of the water stations because I am unable to carry enough fluid in my pack.

• Eat ½ Cliff Shot every second set.
• Run a 10 minute mile, with the goal of finishing in 4 hours 22 minutes
• Finish the race in 24 sets – 4 hours 24 minutes.
• To make the noon last call at the MGD tent for my free beer and to see Bret Michaels play at the Finish Line Festival

The lesson: Check the weather online leading up to the run so that you have temperature appropriate running gear.

Anderson: Tell me about waking up in Vegas on race day.

Conny: Race day breakfast was a very (VERY) overpriced room service at 4:30am (way too early but all other times were booked up) of coffee and toast and fruit salad.

Conny’s lesson – Book your room service time early, when you check in.

Keri: Princesses are so much smarter!  I booked early and my race morning started at 4:55am.  Breakfast and coffee, which plays a key roll in my pre-race routine was delivered at 5:00am giving me ample time to successfully execute the most important part of the routine.  At 6:00am our group gathered in the hotel lobby and we were ready to rock and roll!

Conny: The start line was a sea of 28,000 people. There was the excess of the Vegas Strip, a run through wedding chapel, costumes, running Elvi, high school cheerleaders and spectators along the route shouting encouragement. Being a Rock and Roll Marathon, 23 rock bands were playing all along the route.

Keri: The ½ marathon route was an out and back along Las Vegas Blvd (the strip), the full included the ½ route plus 21.1km out and back through a very un-Vegas industrial warehouse area….BORING

Conny: It was the Anti-Vegas, from rhinestones and glitz to concrete!

Anderson: Tell me about your best moment and worst moments of the run.

Conny: I think that I smiled the entire first half of the race taking in the sites, the people and the energy.  My best moments on the run: seeing Keri at mile 15(that’s why we wear matching tanks) and running over to each other for a big sweaty hug of encouragement, of course crossing the finish line and having my friends there to hug. When I saw my husband I hugged him, and then the tears came. I did it!  I didn’t have a worst moment. The last 3 miles were hard work, very, very hard work, but I never doubted I would finish.

Keri: Apparently it sucks to be me.  Worst moment: The 23-mile marker:  At this point the 23-mile marker is on the left hand side of the road and the 25-mile mark is on the right hand side.  I knew that it was a 2-mile out and back, but there just seemed to be no end in sight, my body hurt, I was tired and feeling completely done.  All I wanted to do was walk but I had made it clear that I would only walk during scheduled walk breaks or through the water stations.  With 4 minutes until my next walk I pushed through, it was the toughest 4 minutes of my life.  That may sound so pathetic, it was only 4 minutes, but it was my wall and I hit it hard.

Second best moment: The 25-mile marker:  I saw my friend Tanya; she was on the other side of the road at the 23-mile marker.  We met in the middle of the road and hugged.  Hearing her say “you’re almost done”, that was all I needed to hear to get me through the next 1.1 mile. Best moment: The finish line: Colin waving me in, Bret Michaels singing me in to “Unskinny Bop” getting my medal, Chris and Soraiya jumping on me, getting the text from my family that they saw me cross on the online feed, seeing Conny come in, finding out that Soraiya qualified for Boston…such proud moments, I still tear up just thinking about it.

Anderson: Let’s talk celebration!

Keri: I am not sure if we walked or floated back to our hotel after the race. However we got back definitely helped ease our stiffness…sort of.

Conny: After a quick clean-up, it was time for some post race nourishment, power nap and then the celebrations began.

Keri: This marathon was more than just a run for me.  In June of 2009, I was diagnosed with Rheumatoid Arthritis in my hands and feet and was told to change professions and stop running.  Yeah, right.  5 hours after finishing my marathon, I hobbled down the strip to Vince Neil Ink to pay tribute to my accomplishment.   Oh, it hurt, not as much as the run, but it hurt.

Conny: That evening we all met up for our celebratory dinner, which included many, many toasts to our success. I am quite sure we bored the non-runners in our group by reliving our glorious day, over and over and over. Colin decided he needed to complete his Vegas experience with a ride on the mechanical bull.

Colin’s Lesson – Alcohol and Bull Riding is not for amateurs, it is best left to the professionals.

Keri: The rest will remain an urban legend, what happens in Vegas, shall stay in Vegas.

Anderson: So what’s next?

Conny: I think a second marathon (It really wasn’t that bad). It was already in the works before we even left Vegas.

Keri:  Definitely some trail racing and we also have our eye on a summer adventure race Stay tuned!

13 Things Your Group Fitness Instructor Won’t Tell You

Ever wondered what your fitness instructor was really thinking?

Recently, I, along with several other fitness leaders, contributed to a Reader’s Digest article by Amy Zerello called “13 Things Your Group Fitness Instructor Won’t Tell You”. While I won’t tell you which quote(s) belong to me, I will tell you that I can relate to more than a few of them. Check it out..

13 Things Your Group Fitness Instructor Won’t Tell You

1. Follow my lead.

I get aggravated when students do a different workout than the one I’m teaching — and they’re in the front row! You come to class but choose to do your own thing… really, what’s the point?!

2. It takes a lot to be entertaining, funny, and likeable

all while trying to motivate people to do things that will cause them pain. I think the 80’s thong leotards and side-ponytails gave aerobics instructors a bad rap. We’re also not all super bubbly and rail-thin.

3. Leave your cell at home.

Can you not exercise for an hour without checking your text messages?

4. Yes, I’ve embarrassed myself.

I was chewing gum while teaching and it flew out and stuck onto the mirror in front of me during class. Oh, and it was bright green!

5. Coffee’s my friend.

When I don’t feel like teaching I have a GIANT cup of coffee. I usually don’t feel like teaching when I’m tired or run down, so caffeine usually does the trick. And if that fails, keep smiling. As the saying goes, fake it ‘til you make it!

6. Preparing is a lot of work!

Pre-choreographed classes, like BodyPump and Turbo Kickboxing, take hours of prep. We’re sent materials every 6 weeks and we have to review and learn all the music and choreography before we teach it to you.

7. Stop weighing yourself constantly.

Newbies expect miracles without realizing that while the added muscle may not make the scale drop, it will bring the pants’ size down. But you can’t change your physique simply by working out; 80 percent of any change and fat loss is the result of a clean diet.

8. I wish you’d be more vocal

when you’ve had a great workout, but save the moaning, grunts, and other weird noises for home.

9. Music matters.

When I want you to work hard, I use really upbeat songs with pounding bass. If we’re doing something that requires a slower tempo, I turn it down. If the music sucks it doesn’t matter how high energy or good the instructor is. It’s also about what I like. If it’s not something I’d work out to, it never makes it to the class playlist.

10. Dress appropriately.

Ladies, consider wearing a cami or additional liner under your low cut Lululemon or Lucy yoga tops. I get an eyeful I really don’t wish to see when you’re in downward dog. And guys, don’t forget your liner shorts! I don’t want to see anything poking through your gym shorts in class!

11. We don’t all have perfect relationships with health and fitness.

People assume we spend our days eating salad without dressing and train ALL the time. Sometimes I’m tired, cranky, hungry, or want a pizza but I have to put on the show. Sometimes I want to veg out and eat junk food, and sometimes I actually do!

12. When you’re sick, stay home.

You may want to sweat out your cold or flu, but I don’t want your germs, especially when you want a really good workout and position yourself in the front row and cough and sneeze your way through the class.

13. It kills me when you come into the fitness studio without water!

Proper hydration is just so important that I mandate a water break just after the turbo section of class. It’s my biggest pet peeve because I am going to make you sweat!

Read the entire article

How to Decipher the Yogurt Aisle—Finding Truly Healthy, Weight-loss Options

Article post: acefitness.org

Yogurt, anyone? Here are your choices: low-fat, organic, Greek, light, sugar free, plain, with fruit and non-fat. Huh? With so many “supposedly” healthy choices, picking a yogurt that actually delivers on its promise is no easy task.

When put to the test, San Diego-based registered dietician, Michelle Murphy Zive—who oversees two large health projects at the University of California, San Diego (UCSD) that focus on childhood obesity prevention and access to healthy foods—found that a company’s advertising claims don’t necessarily correspond with the nutritional facts.

Zive’s No. 1 tip for consumers: read the nutrition label and know what to look for. A truly healthy yogurt is low in fat and sugar, high in protein and made with good bacteria. Once you find your tasty preference, eat often. Studies show that yogurt is a great snack to promote weight loss while offering numerous health benefits. The active cultures in yogurt can help with lactose intolerance, constipation, diarrhea, H. pylori infection, inflammatory bowel disease and boost your immune system.

Greek Yogurt Craze

If you’re buying into the Greek yogurt craze, you will be happy to know that this European favorite tends to be healthier than traditional American-style yogurts. Strained multiple times, it takes three pounds of milk to make one pound of Greek yogurt, which makes Greek more nutritious. Compared to American-style yogurt, Greek yogurt also tends to be lower in sugar and fat and higher in protein, which fills you up longer. For people who are trying to lose weight, this snack is ideal for keeping your hunger at bay.

To help you sort out a yogurt aisle near you, we’ve compared several top brands:

The Bottom Line

Even if it sounds healthy, check the nutrition label to be sure.

Low-fat often really means high in sugar. Low in sugar often means high in fat, and if it’s light, it’s likely sweetened artificially. Added fruit translates into more sugar as well.

If you like it sweet, why not add your own fresh fruit and a couple of tablespoons of nuts, such as whole almonds or walnuts? A recent study showed that the extra protein and fiber in nuts increase feelings of satiety and delay gastric emptying—two ways to eat less.

Also, most Americans consume too much sugar. Zive says we can actually “train our bodies” to crave less sugar by cutting back on our overall sugar consumption. Start by eating fewer foods with added sugar and consume more foods with naturally-occurring sugars, such as fruit and low-fat dairy, instead.

Non-fat, plain Greek yogurt is a great start to healthier eating. Couple this by adding a walk, a bike ride or any other physical activity into your daily routine and you’re on your way to overall better health and well-being.

read entire article

Marion Webb is the writer and editor for the American Council on Exercise and is an ACE-certified Personal Trainer and an ACE-certified Group Fitness Instructor

How Running Affects Your Body: Weird Science

1 How can someone just as short/tall/skinny/fat as me run so much faster?
Plenty of reasons why your doppelganger leaves you in the dust. Speedwork may be his religion, and you haven’t converted yet. This may be her 50th 10-K, when you’re just stepping up to the distance. He may have a new girlfriend standing on the sidelines; she may have a postpregnancy goal she’s gunning for. “Just because two people are long and lean or have a powerful build doesn’t mean they match up in terms of VO2 max, mental toughness, or injury history,” says Kristen Dieffenbach, Ph.D., assistant professor of athletic coaching education at West Virginia University. Many performance components, such as endurance, pace, turnover, and mental toughness, can be improved with planned, systematic training, except for one very significant one: genetics. “Muscle-fiber type and VO2 max are genetic,” says Jay Dicharry, M.P.T., C.S.C.S., director of SPEED Clinic at the University of Virginia Center for Endurance Sport. “That’s how some people who don’t even train can blow by you on race day.”
Running Rx You can’t change your genetic destiny, but you can greatly influence your performance by training smart, adding speedwork, tempo runs, running-specific drills, and strength training to your routine. Plus, remember there’s a reason it’s called a PR: It’s a personal record. Beat it—not yourself—up.

2 Why does my GI tract act up when I’m running?
Some people get headaches when they’re stressed. Runners get the trots. A 2008 study on 1,281 Dutch runners found that at least 45 percent complained of some gastro-related issue during the run. “The GI tract is very sensitive to stress, and running—or the anticipation before a race—is definitely stressful,” says Darrin Bright, M.D., family physician and sports medicine specialist in Columbus, Ohio.

When you run, your intestines take a double hit: The motion jostles their contents and speeds things along. Plus, blood, essential for your tract to stay on track, is rerouted to vital organs and muscles in your lower half, disrupting the sensitive balance your body has for fluid absorption and possibly causing dehydration, which can lead to cramps that force you to beeline for the bathroom.
Running Rx Dr. Bright recommends putting the ix-nay on bathroom-inducing high-fiber and high-fat foods 24 hours before a race or long run, and fueling up on benign, already-tested, plain meals.

RELATED: Baring It All—The Barefoot Running Trend

Run stronger, longer, and faster with the latest science found in The Runner’s Body.
3 Why do I get so antsy during a prerace taper?
That two-week-ish span where you cut back training volume by about 50 percent gives you time to recover and to become mentally and physically stronger. You probably haven’t felt well-rested in weeks. “Runners typically aren’t used to having all that energy,” says Larry McDaniel, associate professor of physical education at Dakota State University in Madison, South Dakota. “The body gets accustomed to fatigue as a ‘normal’ state.”

Your mind is probably on overdrive, too, thinking about your highly anticipated race day. “A fresh body, coupled with nerves and excitement, can drive you—and those around you—crazy.”
Running Rx Take 10 minutes to visualize the race, and then try not to think about it for the rest of the day. See a movie (avoid Chariots of Fire); read a book (stay away from Born to Run); grab a beer with a nonrunning friend; do some gentle exercise if you must. “I always find that a walk takes the edge off ,” says McDaniel.

4 Why do the nipples of some male runners bleed during a marathon, but those of females don’t?
Karmic payback for women transporting two bouncing cantaloupes for 26.2? Okay, maybe not. Sweat is a mix of water, salt, and a handful of other minerals. When the water evaporates, you’re left with abrasive salt on your nipples, which are front-and-center in a high-sweat zone. “After a few hours, a shirt rubbing against that salt feels like sandpaper,” says Dr. Bright, adding that beginner male runners are most susceptible because men typically sweat more than women, and novices take longer to complete a race. The abrasion causes chafing, which causes bleeding, which causes red stripes down the front of a white shirt, especially near the end of marathons. Women aren’t immune. Even nursing moms can be afflicted. “The skin around your nipples isn’t capable of thickening and getting stronger,” says Dr. Bright, medical director for the Columbus Marathon. The few women he has seen with bloody nipples were wearing no bra, a poorly fitting bra, or a cotton one.
Running Rx Stay hydrated. “When you stop sweating, all you have left on your skin is salt,” says Dr. Bright. “The liquid takes the edge off the salt.” Equipment fixes for men: Protect your teats with circular Band-Aids or NipGuards. Women? A moisture-wicking, properly fitted sports bra.

5 Why does the inside of one ankle get bloody from being hit by the opposite heel, but not the other?
That red tattoo is called a heel whip, and it’s from excessive rotational motion of your foot. Instead of your foot traveling in a forward plane, it makes an arc, causing your heel to nick your anklebone. It doesn’t have to be gory: Heel whips can also just dirty your inside shin. “The extra torsion can be caused by anything from the alignment in your ankle to a hip issue,” says Dicharry, who adds that one side usually bears the bloody brunt because of muscular imbalances.
Running Rx Think about pushing off through the big toe, not the pinky toe, so that your foot swings cleanly forward, and you’ll whip your ankle less. If you need more than just a Band-Aid after a run (e.g., ice packs and Advil for various parts of your lower body), a visit to a physical therapist will help you determine whether you have strength imbalances that can be corrected with single-leg exercises.
6 Why do my legs shake after a hard run?
If your rubbery, burned-out gams had a fuel gauge, it would be firmly on “E.” For beginners, the needle may arrive there as a result of sheer effort. “If your muscles aren’t familiar with a new movement, they become inefficient at contracting and can’t work in a coordinated manner, which results in shaking,” says Michele Olson, Ph.D., C.S.C.S., professor of exercise science at Auburn University in Montgomery, Alabama. (Veteran runners might experience this phenomenon when they attempt push-ups on feeble arms.) For others, it could be that you started too quickly. “When you go out too hard, the oxidative system doesn’t kick in as smoothly as it does when you warm up and work up to a pace,” McDaniel says. “It’s like shifting gears too quickly in a car. You deplete your energy levels prematurely.” The other cause is simply that your muscles are depleted of electrolytes and glycogen—easily accessible fuel on which they run—and the shaking is their way of telling you to fill ‘em up.
Running Rx Warming up prerun is key for beginners and vets. Start slow, and ease into your ultimate goal pace. If you’re running hard for more than 45 minutes, drink eight ounces of sports drink about 20 minutes before you run; the carbs will keep your muscles humming. Postrun, if you’re trying to shake the shakes, walk around, stretch gently, and grab quick fuel, like a sports drink.

7 Why does coffee speed up more than just my legs?
A pre-run prereq for many runners to clear the system on their own terms, java stimulates the muscles in the GI tract faster than Mother Nature; some reports say coffee jolts your system in as little as four minutes. Once you’re out on the road, proceed with caution: Many energy gels have caffeine in them, which may cause your intestines to move as quickly as your legs.
Running Rx In the weeks before an important run or race, determine how much coffee you need for an evac, then sip and lighten your load accordingly. Also, figure out if you can tolerate caffeinated gels. Plan B: Pick a route with a few public restrooms along the way, so you can properly do your business.

8 Why do I feel nauseated after a long run?
You put in 18 miles to be able to eat a burrito, not to feel pukey thinking about one. Blame the decreased appetite on chemistry; a 2008 study published in the American Journal of Physiology found that a 60-minute session of treadmill running increased the amount of the gut hormone peptide YY, an appetite suppressant, and suppressed acylated ghrelin, an appetite stimulant. Full-on nausea? “There’s a good probability you haven’t fueled properly during the run,” says Ilana Katz, M.S., R.D., C.S.S.D., a sports nutritionist in Atlanta. A lack of fuel in your body sends it into a stressed mode, that fight-or-flight mentality where survival—not eating rice, beans, and guac—is key.
Running Rx Try to prevent the problem by taking in about 60 grams of carbs per hour, either through a sports drink, gel, or regular food during your run. “The body can process about one gram of carbs per minute,” says Katz. Postrun, try to knock back something easy, like a recovery drink, within 30 minutes. If you can’t eat right away, don’t worry too much. “Appetite loss is typically short-lived,” says Katz. “Within an hour or two, suddenly you’ll have a major one.”
9 Why do I get headaches during or after a run?
It’s not just because you know you’re returning to the mess you ran away from. Headaches stem from a range of causes, from simple (a too-tight hat) to complex (a proclivity for migraines). Two of the most common reasons are tight muscles and poor hydration. “The trapezius attaches high on your scalp, so if you hold a lot of tension in your upper body as you run, your head could ache,” says Dr. Bright. Headaches are also a symptom of both underdrinking and overdrinking.
Running Rx Shake out your arms and hands and teeter-totter your neck as you run. At home, hold your left ear toward your left shoulder, right toward your right; repeat with the chin. Nail your beverage needs by weighing yourself before and after an hour run (without drinking). Each pound lost equals 16 ounces of fluid you should drink per hour.

10 Why do my bending knees sound like Rice Krispies when I walk down the stairs?
Snap, crackle, pop? Crepitus, the medical term, happens when cartilage, the connective tissue between bones, starts to age, says James Wyrick, M.D., orthopedic surgeon and associate professor at the University of Cincinnati in Ohio. We all start life with quiet, smooth cartilage between our kneecaps and thigh bones, but over time, it becomes gray and old and doesn’t regenerate; most people older than age 30 have some mild crepitus. Weak quads or a tight IT band can pull the kneecaps out of alignment and exacerbate the wear and tear.

Your knees pipe up when they bend past 30 degrees because the kneecap tracks into a groove in your femur—that is, cartilage-weak bone grinds into cartilage-weak bone. “The intensity of the pressure and the different contact points in the groove make the noise,” says Dicharry.
Running Rx “Cracking knees may lead to problems down the line, like arthritis,” says Dicharry. Minimize that chance by strengthening the muscles that control the hips and knees, and keep your lower half in alignment, such as clamshells for the hip; squats for the knees (runnersworld.com/kneestrength).

11 Why is it easier for me to run in the morning and so hard to rally at the end of the day—or vice versa?
Your natural bird persona—lark or owl—is partly determined by genetics. Housed in the hypothalamus, the portion of the brain that also controls sex drive and appetite, your biological clock is difficult to alter. If your forebears coherently discussed the Middle East situation at 7 a.m., you’re likely to feel sharp before the sun comes up, too. If they thought 9 p.m. was the perfect time for dinner, you probably are happy staying up late. “Natural morning people seem to hit their lowest body temperature earlier in the night than evening people do,” says Chris Kline, an exercise physiology researcher at the University of South Carolina who specializes in sleep research. “Their body temperature is warmer when they wake up, so they’re much more ready to go.”
But even early birds aren’t primed to perform at sunrise. “Typically, aerobic capacity is slightly lower in the morning because of a lower core temperature and lower levels of hormones that affect performance,” says Matt Fitzgerald, co-author of The Runner’s Body: How the Latest Science Can Help You Run Stronger, Longer, and Faster. In the late afternoon, the body is naturally the strongest and most flexible it’ll be all day, plus your aerobic capacity is at its highest. “Emotional moods and motivation have been shown to peak in the late afternoon,” says Kline. “Nobody really knows why, but people are typically more willing to push themselves harder in the afternoon.”
Running Rx If you want to hit the track at 6 a.m.—and not hit anybody there over the head with a coffee cup—expose yourself to light, the easiest way to wake up your body, as soon as the alarm goes off. Also, realize that as you age, you naturally become more of a lark. Want to extend your staying power? Exercise either outside, if the sun is still out, or in a bright room two to four hours before bed. “It’s tough to fight biological tendency,” says Ronald Kramer, M.D., medical director of the Colorado Neurological Institute Sleep Disorders Center in Englewood, Colorado. “The important thing is to exercise, any time of day.”

12 Why am I so sore after a marathon, when I’ve done 22-mile training runs?
Did you do your training runs with crowds yelling at you and competitors around you unconsciously prompting you to run faster? Thought not. Whether you’re a 2:30 or a 5:30 marathoner, your race-day pace tends to be at least a smidge—and possibly lots—faster than training days. That’s the difference, says Dr. Bright, between being pleasantly and painfully sore. “You accumulate lactic acid in your muscles by pushing the pace, which brings on premature fatigue,” says Dr. Bright. “Plus, the extra mileage—very few people do a 26-mile training run—causes more micro tears in your muscles, and it’s likely your muscles haven’t totally healed from your training. Race day, they get even more beat up.” The combination nets marathonitis, an acute condition that demands stairs be taken backward and the size of a stride be cut in half.
Running Rx A huge fan of ice baths, Dr. Bright recommends the anti-inflammatory plunge, postrace, for at least five to 10 minutes. Don’t bother taking NSAIDs like ibuprofen. “The newer studies show they really don’t do that much for inflammation,” says Dr. Bright. “And they can potentially put your kidneys at risk.”

13 Why do my legs twitch in bed at night after I’ve run that day?
If your legs are still moving when you’re under the covers, chances are you skimped on a postrun meal. “When you work hard and sweat, you excrete a lot of sodium and calcium, two electrolytes that are responsible for muscle relaxation,” says Olson. “Being iron deficient, especially for women, can also contribute.”
Running Rx Get up and head to the kitchen for a glass of milk and some pretzels. To stave off future problems, make sure to include dairy, salt, and iron, found in lean red meat and spinach, in your meals after a run.
14 Why do my toenails go black?
For regular runners, a black toenail is not a matter of if, it’s when,” says Dr. Bright. Three causes of the black badge: a too-short shoe; a toenail that comes into contact with the roof of the shoe too often; and a runner who uses his toes to grip too hard. However it happens, the result is the same. Blood vessels under the nail break open, which spill blood (which looks black under the opaque nail) into the area between the toe bed and the toenail. “That area isn’t accommodating to blood collection: It’s rigid and restrictive,” says Dr. Bright. “It builds up a lot of pressure quickly.”
Running Rx If the pressure is bothering you and you can handle more hurt, press the end of a paper clip or safety pin, heated with a match, through the nail. “That’s a pretty painful proposition,” says Dr. Bright, who recommends the gentler touch of a doctor. Do it sooner, while the blood is still fluid. If the pain decreases and doesn’t bother you, no need to take action. Either way, the skin below it will heal, the nail will die and fall off. Don’t worry, it’ll grow back someday.

15 Why is it mentally so tough to push myself?
There is, alas, no simple answer to the million-dollar question. Experts confidently proclaim two basic things: The brain controls the amount of pain to which you willingly subject yourself, and the human body inherently does not like pain. “Our brain discourages us from running to the point of disrupting the physiological homeostasis that our bodies depend on to preserve life,” says Fitzgerald, author of Run: The Mind-Body Method of Running by Feel.

“The brain won’t actually allow a true, 100 percent effort.” Robert Weinberg, Ph.D., a professor of sports psychology at Miami University in Ohio, adds that one’s goals may not be aligned with what one is truly willing to physically endure. “You may think you want a sub-three-hour marathon, but you may not be interested in doing the hard work it takes,” he says.
Running Rx “You have to train to suffer,” says Fitzgerald, adding that many runners embrace one type of suffering—usually the high-volume grind—but not the lung- and leg-burning type that creates speed. He recommends intervals, hill repetitions, and tempo runs at least once a week to build your mental muscle. “Discomfort should be an explicit objective of the workout,” he says. Realize you’re not up for that pain? Weinberg suggests pushing yourself more moderately by running with people who are slightly speedier than you are. The peer pressure will unconsciously make you mentally stronger—and faster.

16 Why do I get side stitches?
That pain that rips through your midsection, usually on the right side? Chalk it up to the act of breathing. Or, more accurately, to your diaphragm, the muscle that controls your breathing motion. “It attaches to the liver on the right side,” says Dr. Wyrick. “When you run, the attaching ligaments stretch, which stresses the diaphragm and causes pain.”
Running Rx Slow down or walk so you can take deep, full breaths. Grabbing your right side and squeezing it to support the liver may also end the pain. Another option: When your left foot hits the ground, exhale, which causes your diaphragm to rise; inhale on your right foot, and it falls down, which decreases the stretching. Finally, keep training. Side stitches typically happen to beginners. “Over time, the ligaments become conditioned to the stress,” says Dr. Wyrick.
17 I use the bathroom right before I start, so why do I have to pee midrun?
The urge to detour into the bushes can happen for a couple reasons, says Craig Comiter, M.D., associate professor of urology at Stanford Medical School: As your heart pumps blood more rapidly around your body, your kidneys may produce more urine, especially if you were well-hydrated prior to your run and you drink during it. You may also be dehydrated, and the concentrated urine in your bladder may give you that gotta-go feeling; or, due to a slightly weak sphincter combined with the jostling of running, a bit of urine may leak through the bladder and stimulate the urethra, making you wish you could cross your legs while running. (Pregnancy causes the need for more pitstops, too.)
Running Rx Take a pee break, says Dr. Comiter. If it happens a lot, schedule a pit stop at a urologist’s office.

18 Why do I feel like a genius after a run?
Perhaps the biggest benefit of a great 10-K is that, postrun, you’re sure you could score 1,600 on the SATs (2,400 if you’re under 25) —or at least improve. “Running increases levels of positive neurotransmitters, like endorphins; norepinephrine, which is responsible for alertness; and serotonin, which helps regulate mood,” says Fitzgerald. “Plus, running puts the brain in an ‘alpha-wave’ state, which is associated with feelings of calmness and well-being.” A handful of studies have documented that moving your feet correlates with improving your brain; two conducted at the University of Illinois found that 30 minutes of exercise resulted in up to a 10 percent improvement in cognition, or being more effective in processing a problem or situation. Maybe that stellar score isn’t out of reach.
Running Rx If you really have to ask, maybe you should go for a run.

19 Why does my nose run as fast as my feet?
Don’t chalk it up to empathy. A runny nose, a condition called exercise-induced rhinitis, is most likely due to the increased air flow; as your breathing rate increases, your nose kicks into hyperactivity. “Cool and dry air—or both—have been shown to increase secretions, similar to what we see in exercise-induced asthma,” says James Sublett, M.D., allergist and professor at the University of Louisville School of Medicine in Kentucky. If you’re self-conscious about your drippy schnoz, know you’re not alone: A 2006 study, published in the Annals of Allergy, Asthma & Immunology, surveyed 164 exercisers and found that 40 percent had a runny nose while exercising inside, and 56 percent had one outside.
Running Rx If your runny nose is a serious issue—it continues to run long after your workout and into your very important presentation—you might consider taking an antihistamine, such as Claritin or Zyrtec, or using an over-the-counter saline nasal spray prior to your run. Otherwise, stuff your pockets with tissues, and perfect your farmer’s blow.

20 At the end of a long run or race, why do I question the meaning of life?
I had a client who told me at the end of a marathon, she could see the Virgin Mary,” says Manuel Villacorta, M.S., R.D. “She felt like she was dying.” One of the prominent symptoms of hypoglycemia, or low blood sugar, is angry, depressing thoughts. When your body isn’t receiving the glucose it needs to perform, your brain, the air-traffic controller of your body, springs into action, sending messages—Why are you out here anyway, stupid? —for it to shut down and self-preserve.
Running Rx The day before a long run, eat three nutritionally sound meals and make sure your body’s fuel tank is topped off before you head out. During the run, take in about 30 grams of carbs every 30 to 40 minutes. Before you head out, line up your answers to the inevitable questions (or at least draw up your will).

By By Dimity McDowell

Read entire article

Those Lovely Lady Lumps

Along with countless others, last year I dressed as Snooky for Halloween.  The make-up and the hair were fairly easy to replicate, the boobage however required a little more creativity.  My problems were initially solved with the Bouncy Bosom Costume Accessory.

It was kind of fun at first going from the adult poster child for the Itty Bitty Titty Committee to giving even Pammy a run for her money.  But the fun wore off pretty quick because they really got in my way; in fact I had to tie them down so they would stop bouncing around so much and getting caught in my armpit.

I often hear my larger chested friends talking with other larger chested friends about the trials and tribulations of finding the perfect sports bra. The evening spent as one of Jersey Shores finest and the three glorious weeks after my daughter was born are the sum total of my experience of having any kind of cleavage.  I guess we all want a little of what we don’t have and I would gladly give up my fabulous fingernails for a full B cup.  So when they catch me in full eye roll mode I get the comment that usually goes something like “you are so lucky that you can wear all of the little sports bras with little straps” followed up with “I wish I had smaller boobs”.  Ouch that one hurt, but they are right about the little sports bras.  I don’t even need to try them on, I just grab my size in the latest colour.

For the past few weeks, my boobolicious friend Raeanne has been trying out a sports bra for the well endowed.  Oh, she has done her research and since I have no street cred in this area, I asked her to share her insights.  Here is what she had to say…

I started running 10 years ago and made typical “newbie” mistakes including running in cotton and without a proper sports bra.
Soon I noticed the positive impact running was making so I invested in technical clothing but had a difficult time finding a sports bra.  My bra size was 40E and there were not a lot of options.  I tried wearing two bras, one bra with a really tight tank top, duct tape crossed my mind but I never did call in Red Green rather, I found a bra designed for equestrian riders.  It provided great support, however, it was too hot (not a good option on a hot summer day), and it was really bulky.  This photo shows how these contraptions look now, but, they were even longer in the bodice a decade ago.

Running has helped me shed some weight and I currently look for a bra size 36 D. This, along with a lot more choice for women in all shapes and sizes, makes bra shopping easier.

Here are three options to consider:

Lululemon’s Ta Ta Tamer:

Recently when the lovely ladies at Lululemon in Coquitlam Centre suggested I try the Ta Ta Tamer, I smiled and nodded thinking, “are you kidding me, a Lulu bra?!

Tried ‘em all, may as well go commando”.  But, I am a cooperative consumer and I headed into the change room.  I was STUNNED that it fit.  Both breasts fit into one Lululemon bra!  More impressively; it looked great.  As excited as I was about all of that, I remained skeptical thinking this nice looking, trendy bra couldn’t possibly provide support.  But it looked so darn good I decided to give it a go.  I’ve been running in it for a few weeks.  It is comfortable and I love how it fits under a tank with no bra showing.  For a bra with no under-wire it offers good support, but, it is not as supportive as I’d like.  If you are dead set against under-wire this is a great option but I prefer the support that only seems to come with wire.  The bra has removable padding.  I prefer the pads out for appearance, but it is comfy either way.  The bra straps detach so they can be crossed to fit under tanks with that feature.  This increases support but I found it pulled on my neck so prefer the conventional strap option.  The Ta Ta Tamer comes in great colours, is well priced and fits me really well.  I wear it as a fitness bra but it is not the best running bra for me.  I will buy more and wear the Ta Ta Tamer as an everyday bra (it is less expensive than my usual bras) and looks great.

Moving Comfort Mia:

The folks at Runner’s Den in Port Moody suggested this bra about a year ago.  I didn’t hesitate to try it because it looks very supportive complete with cups and under-wire.  It fit well, very comfortable, and I could tell it would be supportive. I have run in this style bra for over a year.  There is no chance of “uni-boob” because the under-wire keeps the girls on their own sides.  It has two layers: an outer smooth piece of fabric and two inner “cups” that are soft with no seam.  Straps are wide, soft, thick and comfy.  This bra is more supportive than the Ta Ta Tamer, but is more bulky and shows under tanks.

Femi:

For about 5 years before discovering the Mia, I ran in the Femi.  (bought it at Diane’s Lingerie on S. Granville).  It is the most supportive bra I’ve run in.  The under-wire comes higher up around each breast than the Mia.  The cups are soft, thick fabric which is comfortable; however, they have a seam.  I was concerned about chaffing, but, that has not been an issue.  The seam does create two aesthetic issues:  1 – the seam shows, and 2 – it creates a really pointy profile.  The straps could use a bit of padding for a nicer feeling on the shoulders.

Conclusion:

In a perfect world the Bra Goddess would create a bra with the under-wire of the Femi, the thinly padded separate cups of the Mia, with the styling design of the Ta Ta Tamer.

Hold the Mayo and Pink Slime Please

It’s no secret how I feel about Jamie Oliver. Last night my boy and his tongue were back for a second season of Food Revolution, this time with sights set on the Los Angeles Unified School District.

Our hero’s efforts were completely disregarded by the School District in the first episode. However, he was able to rally support from some of the parents and students of the district especially after giving them a pretty graphic demonstration of how everyday foods are processed. Last season we learned about chicken nuggets (which I have not had since), last night he held no punches about ground beef pink slime…

Yes, Canadian laws and practices differ from our friends in America, but it sure made me think about what I was putting in my chilli tonight and will certainly make me think twice about what foods I am consuming during my next trip south of the border.

TRX’ing It Up

I have been curious about TRX for some time.  So with Pilates By The Lake on hiatus for spring break, instead of enjoying martini Monday, I tried a TRX class.

Not one to go into things blindly, especially after the karate chopping belly dancing debacle from a few years ago, I did a bit of research prior to going to the class.  I found several videos online; one in particular, once I got past the extremely fit young gentleman’s lack of shirt and resemblance to a hairless cat, was very informative and helpful.  But no amount of ‘how to’ video watching could prepare me for what was in store.

I arrived for class 15 minutes early, signed my life away, got a brief overview of what to expect from the instructor and waited patiently for Soraiya, after all she was the one who talked me into this.  Soraiya said that I would do fine in the class and not to worry, but she did look a little nervous for me when she finally arrived.

After a quick warm-up we moved to the centre of the room to start our workout.  For those of you that aren’t familiar with TRX, from the TRX website:

Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

I fully expected the apparatus to be bouncy, not like a trampoline, but more like resistance tubing, TRX is not bouncy.  The goal is to perform a variety of exercises using your body weight while keeping the ‘straps’ taut.  Sounds easy enough, but the straps are hanging from the ceiling and they have the tendency to make you sway, lose your balance and turn what looks like a simple exercise (when performed by the instructor) into an intense, painful and frustrating one minute interval.

I am not going to lie to you, I was humbled, it was tough.  Hanging from various angles, supported only at times by the back of your heel, not using your arms then using your arms, you not only have to trust the equipment, you have to trust yourself, and I don’t trust easily anymore. Did I mention getting tangled up in the straps? At the end of the arm sequence I was barely able to hold my arms overhead, the hamstring curls were torture, I faired ok (I thought) with the abs, but I did have to modify by supporting myself with my elbows instead of my hands, who am I kidding, I was terrible.   The muscle burn didn’t stop at the end of the workout either; my biceps and triceps were still quivering when I got home, my shoulders were on fire…enough with the whining.

Was it a good workout?  Hell yes, there are parts of me still that are having problems moving fluidly.  Did I enjoy it? No, and it wasn’t because of the intensity either.  I tried to follow along as best as I could but was never sure if I was doing the right movements (which was no fault of the instructor, it was all me).  Being a visual learner in a facility without mirrors, I was unable to see exactly what I was doing, how my alignment looked, etc.  Like anything else there is a learning curve and from what I hear it can take more than a few sessions.   Will I do it again?  At our house, we use the three times rule, you must try something at least three times (unless of course the first time it causes you to vomit) in order to form a true distaste for it.  So although I did feel like vomiting during the last set of shoulders, I didn’t…so I guess I am going back.

Saturday Speak: Compression Socks by Conny McLean

cep running compression socks

WHAT ARE COMPRESSION SOCKS?

Compression socks are special hosiery items designed to help people with circulatory problems.

Originally marketed as a form of medical treatment to those with compromised circulatory systems, many people now find their everyday use beneficial.

HOW DO COMPRESSION SOCKS WORK?

Compression socks use strong elastics to provide graduated pressure to the legs, tightest at the ankles, gradually become less constrictive towards the knees and thighs. By compressing the surface veins, arteries and muscles, the circulating blood is forced through narrower circulatory channels, the arterial pressure is increased which causes more blood to return to the heart and less blood to pool in the feet.

WHAT ARE THE DIFFERENT COMPRESSION LEVELS USED FOR?

Compression socks come in varying levels of compression (tightness).

Compression is measured in millimeter of mercury (symbol: mmHg) is defined as the pressure exerted at the base of a column of fluid.

15-20 mmHg

• The lowest compression level available
• Relieves tired aching legs, used for comfort, occupations requiring long periods of standing, airplane travel

20-30 mmHg,  30-40 mmHg  and   40-50 mmHg

• Dr’s referral required for all levels over 20mmHg
• Relieves mild symptoms (heavy fatigue/aching, mild varicose veins, edema) through to severe symptoms of venous insufficiencies (edema, moderate-severe varicose veins, venous ulcers, prevent or manage deep vein thrombosis).

SO WHY ARE HEALTHY RUNNERS WEARING COMPRESSION SOCKS?

There are claims that running socks will improve a runner’s performance. The claim is as follows:                

1) Arteries are the blood vessels that transport oxygen rich blood from the heart to the organs and muscles.

2) Compression expands the diameter of the artery

3) The result is increased arterial blood circulation and oxygen supply to muscles.

The conclusion being that compression socks = increased blood circulation = more oxygen =enhanced performance.

A quicker Run – it is possible to reduce running time by 5% =12 minutes at a marathon time of 4 hours (CEP)

An easier run – Exertion is reduced by 6% since muscles have to work less (CEP)

A quicker regeneration / recovery

CONFLICTING OPINIONS OF IMPROVED PERFORMANCE

The science of athletic compression socks is relatively new. The claim of increased performance remains inconclusive.

A study done by the American College of Sports Medicine suggests there are no statistically significant differences in maximal oxygen consumption, heart rate or minute ventilation between treadmill runners who wore compression and those who did not.

A study done in Germany established a correlation between the compression socks and improved performances by the participants.

Many runners and triathletes who use them and say compression socks work for them. That shouldn’t be taken lightly.

PROVEN BENEFITS OF ATHLETEIC COMPRESSION SOCKS

1) Muscle support – the pressure exerted by the socks decreases vibration trauma to muscles due to the pounding of running.

2) Shin splint relief – the pressure from compression socks supports the shin muscles and reduces the severity of muscle tearing away from the shin that results in shin splints

3) Achilles heel support – athletic socks have special support for the Achilles heel helping to reduce soreness

4) Faster lactate recovery rate after exercise when wearing the compression socks, suggesting that compression socks might speed recovery after a strenuous workout or a race.

CONCLUSION ?

Athletic compression socks may have an impact on athletic training both in increased performance and decreased recovery times.

They are an effective recovery tool and recovery is an important part of the training process. Better recovery = a stronger body = reduction in injuries =faster runner.

Next Page »