Happy Feet

Happy Feet






My favorite pair of socks that I own is these obnoxious pink and grey stripped, fuzzy socks. They are warm and soft and my toes are never cold in them. They are easy to find since they are always available at target in any obnoxious color you can think of, and cheap at $5 a pair. However, they are not good for just any activity. Although I would love to go running in my knee high fuzzy pink socks they are inappropriate for that activity. Hence my research into running socks, specify long distance running socks.

This is what I learned. Everyone has an opinion, and none are the same. Almost all articles on running socks are written by companies that want to sell you their running socks. Runners World had an article with the top 10 running socks listed, but nowhere in the article did it say “These socks! Buy these Socks”. This lead me to the conclusions that socks, like shoes are a very subjective piece of training equipment, so how do you find yours.

First off, NEVER WEAR 100% Cotton. That is a big no no, they are bad for your feet and your shoes. After that there are a lot of options. Good technical running socks are made from either synthetic fibers such as acrylic, nylon or Coolmax or a blend of natural fibers (wool and cotton) and synthetics. I personally find that I like the wool blend socks, especially for the S3 challenge or other trail running. They provide the warmth I need to stop my toes from freezing.

Now for fit. Socks that are too big bunch up in your shoes and can cause painful blisters. Socks that are too tight do not give your toes room to move around. Your toes will soon make holes in these socks to give themselves more room, and who remembers how to darn a sock, which means those socks will have to go in the garbage. If you wear a narrow shoe and wear a thinker sock your shoes are too tight. If you wear a wider shoe and wear thin compressions socks you will have too much room and will move all around inside your shoes. All of which causes blisters and foot pain, which for a runner is the worst injury to have. I struggle with bunions and foot pain on a regular basis so I have found that I like a sock that is well cushioned in the fore foot and heel but fits tight through the arch with lots of support.

So here is the 411. Not all socks are created equal, fit is the most important. Don’t buy the pack of 6 socks until you’ve run in a pair and know that they are going to work. The most expensive socks are not the best socks for everyone so do your research before you drop $25 on a new pair. Most reputable running socks will run you $10-15 a pair. Finally follow these rules when you go looking.

1. Stay away from 100 percent cotton socks. Instead, choose socks with a blend a blend of synthetic fibers.


2. Be on the alert for toe seams. ...


3. Decide whether you prefer thin or thicker socks.


4. Look for socks that have a tighter weave in the midfoot area. ...


5. Fit the socks to your shoes.


6. Don't skimp

Happy feet make for happy runs. Good luck with the S3 challenge in September, I am cheering for your feet. Ghouston@mvhospital.net

Choices…Choices…Choices

For those of you that haven’t been with us on our trail running preparation journey yet, welcome! Today, I’d like to give you some information that may help you when choosing your trail running shoes.

Before my time of running, I really had no idea how much went into choosing a proper pair of running shoes. I still think I have a lot to learn when it comes to running and especially trail running, so this has been a fun challenge for me to engage in.

As I research this, there are a few things that really stand out to me as recommendations. Some of which I have encountered before, and others that are newer to me. So, here is what I have found.

Some things to keep in mind when:

Choosing the right pair of TRAIL RUNNING shoes

(https://www.rei.com/learn/expert-advice/trail-running-shoes.html)

Trail-running shoes are built differently from road-running shoes. They're made to address 2 key needs of off-road runners:

Grip on rugged terrain: Trail-running-shoe outsoles offer deeper lugs and more aggressive tread patterns to boost your stability.

Foot protection: Trail runners feature a stiffer sole and hidden plates to shield feet from bruising that can occur due to impact on rocks and roots. Most trail-running shoes also include stiff, protective toe counters on the front to prevent toe injuries.

(difference between a running shoe and trail shoe sole)

Start by working with a shoe professional and asking yourself these questions:

1. How will I most often use these trail-running shoes?

a. For up-tempo runs and racing? If so, light weight becomes most important. The trade-off is you'll get less structure, protection and support.

b. For occasional off-road runs to add variety to a road-running regimen? Look for trail-running shoes that are beefed-up versions of their road running counterparts—deep lugs and stiffer soles may not be as important to you.

2. Where will I use them?

a. For steep, difficult terrain? More structure, support and protection are desirable.

b. For wet, muddy conditions? Look for widely spaced lugs that release mud easily.

3. Should I consider minimalist trail-running shoes?

a. A minimalist trail-running shoes allow you to run with a more natural "barefoot" motion. Advocates believe this is a healthier way to run, if it's approached gradually.

b. The downside of such shoes is that you give up some stability, protection and durability to achieve the weight savings.

4. Should I get a shoe with a waterproof/breathable liner?

a. Waterproof/breathable liners—such as Gore-Tex® or eVent™—make sense in wet conditions.

b. For warmer or drier climates, consider shoes without liners. Why? Non-lined shoes offer better breathability and quicker drying times.

c. Tip: For shoes with waterproof/breathable liners, you usually need to get a half-size larger than normal due to their extra padding.


FIT: THE MOST IMPORTANT FACTOR

Fit trumps all other considerations. A proper fit will keep you from getting black-and-blue toenails or heel blisters. Other criteria, such as technology, reviews or style, come second.

1. What should I look for when trying on shoes?

a. If possible, try these 2 tests:

Downhill: With shoes laced up snugly, walk down an incline. As you do so, stomp and scuff your feet. Do your toes feel smashed into the front of the shoes? If so, you could end up with black and blue toenails—or worse. If you don't pass this test, try another pair.

Uphill: Now climb some stairs, taking them 2 at a time. Are your heels are lifting off the insoles more than about 1/8" consistently? Try relacing the shoes, changing socks for ones with more heel padding or substituting aninsole like those from Superfeet or Sole. It's important to stop the up-and-down movement of your heels since this can lead to blisters.

2. What about the other criteria?

a. Working with a professional at a running store will help tremendously. You can also check out more of this article at (https://www.rei.com/learn/expert-advice/trail-running-shoes.html)


I hope this helps shed some light on trail running shoes and improves your shoe buying/testing experience. I look forward to hearing all about your trail experiences!



Until next time,

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net

Top Down Guide to Trail Running

Even though you might not think getting dressed for running requires much attention, the clothing choices you make can affect your performance and comfort; therefore, what you wear really does matter. Let’s start from the top and work our way down the body as we get dressed to hit the trails.

The clothing options for runners these days range wildly, with so many companies carrying athletic gear. To run trails though, look for features such as light-weight, durable, comfortable, weather-appropriate, and breathable. You want to find material that doesn’t chaff and that just feels good.

Head Coverage

In the warmer months, you might want something to keep the sun out of your face and/or to help keep sweat out of your eyes and soak up some of the sweat as you perspire. If you don’t want to cover your whole head, you could also wear a visor, which would still protect you from sun and sweat, without trapping the heat.  During the cooler months, head coverage such as lightweight fleece hats or headbands, can be used to keep you warm.

Tops

Since there is no way around it, you will sweat when you run, wearing breathable fabrics that can wick moisture away from your skin will help you to be more comfortable through your run. A poor choice would be 100% cotton, because it gets wet and stays wet. A better choice would be wicking fabrics that help you better regulate your core temperature to avoid overheating and chilling.

Depending on the weather, time of day, and length of run, you might need to layer up. If you need layers, be sure to still avoid cotton.  Remember to “start cold” – if you are wearing so many layers that you’re warm before you start moving, then you’re wearing too many layers. If you’re a little chilly at the start of your run, the combination of warmth from your layers and the heat your body generates by running should be perfect.

If you are worried about wind and rain, you can easily back a wind or rain shell without adding much weight – just a few ounces – that is fully waterproof, breathable, and windproof.

Bottoms

Choosing running shorts should be pretty basic as it mostly just comes down to how well they fit, just avoid cotton. If shorts are not your thing or it will be colder weather, running tights, or leggings, are another good option. Running tights are available in several different lengths and are perfect for cooler weather and providing extra protection for your legs on the trails.

Socks

Avoiding cotton on your feet is just as important as avoiding it on the rest of your body. To reduce the risk of blisters and chafing, pick socks that are a synthetic or wool blend. Make sure the sock fits snugly and works well with your shoe combination. Compression socks are also a good option. If you don’t like wearing them during your run, you could wear them after your run to help speed up recovery.

Extras:

Shoe Covers – Since nature belongs outside, and not in your shoes, gaiters that cover the tops of your shoes and your ankles can help you keep the debris out of your shoes. It will help keep dirt, twigs, pine needles, or leaves on the trail instead of in your shoe, which is uncomfortable.

Arm and Calf Sleeves – extra sleeves are great for controlling body temperature and regulating sun protection on the trails. They’re light and easy to put on or remove. Compression sleeves are also a great idea for a quicker recovery.

Now you know how to dress from top to bottom as you prepare to head out to the trails. See you on the trails!

Until next time,

Miranda Harris, CSCS, CEP

mharris@mvhospital.net

Fueling tips and tricks for an ultra-marathon.

Ever thought about running an ultramarathon?  What kinds of food do I need prior, during and post? Knowing what it takes to make sure you are properly fueled to complete the race is what we will explain in this blog.   

One thing to always remember “listen to your body” it knows better than you do. 

Fueling for a marathon is just like any training you do in the gym.  You need to practice with fueling to find what types of food work with your body. Each run you do to prepare for your ultra-race you will want to take with you different types of food you would want on the “real” course.   Carb loading about 2-3 days prior to a race is a practice to get used to which is just as important or even more important than the actual race day itself  - you will want to eat twice the amount of carbs you are currently eating with fruits, vegetables or high carb foods.  When deciding what your goals are for a race, either a slower pace for those just starting to run ultras or a faster pace to try setting a PR.  For those that are running at a slower pace - solid foods such as pb&j, potato chips, avocados or a turkey roll works great, these also help with recovery and aid in preserving muscle mass.  If you are the athlete out to set new PR’s steer clear of the solid foods; gels and sports drinks or other gummy types of fuel work great.  Water consumption - knowing your ratio of water with gels or other carbs need to be dialed in.  Too much water can result in hyponatremia which is too low of sodium in the body which can lead to nausea, headaches, etc… which can lead to gastric distress.  Sometimes hard to come back from in a race.  

Post-race you will not want to go out and binge eat.  You will want to replenish your body immediately with fluids some protein about 15g of protein and about 300 or more calories of carbs.

Before beginning training for an ultra-marathon make sure you have at least 3 years of running experience and completed some marathons.   You will want to be physically and mentally strong enough to complete the race and also adapt to the concept of nutrition and the foods that will fuel you correctly.  Next select the race just to set a personal goal whatever that goal may look like.  Give yourself about 1 year to plan and prepare and good luck for your first ultra.

“You’re an experiment of one.” “Find what works for you.”   -  Bryon Powell

Location, location, location

So you've heard the saying, "Location matters." Ok, I don't really know what the saying is but I do know that it's important when starting/moving a business or when you are relocating your family.  You want to have the ideal spot to fit your needs or those of your customers and it's worth the time and effort to research your options.

Well, trail running is much the same in that when you are choosing an event you will want to know what the terrain of the course will be. Many trail races have been given a rating system of 2 separate numbers...for example 4/2.  These numbers allow the runner to know what the elevation and surface of the course will be for that particular race.

In the example above, 4/2, the course would be very hilly with a total climb of 150'-250' per mile and mostly groomed trail or dirt roads.  If we had a rating of 2/4, this would indicate the trail to be rolling hills with total climb up to 50' per mile and trail or dirt road with substantial rocks, roots and/or ruts.
If a race doesn't show a rating feel free to contact the race director to find out this information so you can adapt your training to fit the trail.

Once you've chosen your event you more than likely wouldn't prepare nutritionally by eating junk food and drinking soda pop.  You would look into the foods that would nourish your body and provide strength and stamina to assist you through the race to the finish line.  The same goes for trail surface training.  Training on the road for a trail event will only get you so far, Once you've chosen your event, it's important to find surfaces that will match as closely as possible to the surface you will be running on. This important for foot/ankle strength, stability, stamina and mental acuity.

If your event will have climbs and steep hills, do your best to replicate that in your training.  Rocks and ruts...well get out there and see what you can find. If all else fails, just get yourself on the dirt and practice with the uneven surfaces and all that comes with dirt roads/trails.

Quick story.  I was running my first 50 miler at Grand Targhee several years ago and I had practiced on different trails and hills in preparation for this event. I was ready...or so I thought.  Unbeknownst to me, the trail was in the shape of a V for many many miles. Hmmm, hadn't practiced that one!  The result was a gianormous blister, in 2 layers, covering my entire heel.  I also had a couple on my toes I could feel popping inmy shoes.  Good times!  I don't get blisters very often so this was a crazy new and painful experience and needless to say, hindered my running.  Even after some wound care, the next few miles were very painful but I eventually reached the finish line.

Now, please know...blisters happen...however the severity of them may have been avoided with some better terrain training and maybe a different choice of shoe.  These are just some of the fun things we get to learn as we venture out into the big wide world to experience life...especially life as a trail runner/walker.

So the simple point I am trying to get across today is this...get out and get your feet dirty!  Practice on different types terrain.  Terrain training is important both for your body and for your mind. Knowing you can move over and across all types of terrain from flat to crazy mountain goat climbing and smooth trail to "where's my machete," will help you increase the enjoyment factor of your event and improve your chances of crossing the finish line in one piece, or maybe two.

Whatever event and terrain you choose, get out there and have fun!  Soak in the nature around you! Breathe in the fresh air! Fill yourself with natural vitamin D! Unplug! Refill your soul!! Get back in contact with who you are with out all the distractions of life bombarding you! BE!

This weeks workout is Hill Repeats. There are many ways to do hill repeats so for now, choose a hill up to 1/4 to 1/2 mile long. Perform a gentle warm up like an easy mile run. Start hill repeats by running up the hill while maintaining speed and form, then walk/easy jog down and rest at the bottom for a minute or two and start the fun again. Run Hill Repeats for 20-30mins and finish with a gentle run and stretching.

Until Next Time...Go BE Great!
Happy Trails,
Jennifer J. Saunders
Buttingear, ACE Certified Personal Trainer
Reiki Energy Therapy, Behavior Change Specialist
Intuitive Life Coach, Everyday SuperHero