In my previous post I began blogging about staying safe while running in the dark, which is the time seventy percent of pedestrian deaths occur.
Wearing reflecting gear (which I don't do, but really really should!) is extremely important in order for drivers to see you and not hit you! It's a given that the more that you wear, the easier it is for drivers to see you. This also applies to distance. The more reflective gear you wear increases the ability of the drivers to see you from a greater distance. That way, if the driver was not paying attention at all and wasn't watching their surroundings carefully, they would possibly see you more quickly and break more quickly if it came to that.
When it comes to reflective gear, focus on putting it mainly on the lower half of your body. It's not something a lot of people realize, but headlights tend to focus downwards a little bit. (It makes sense though, because headlights can't aim directly into another car driver's eyes!) If you want to be noticed more easily and increase your own safety, just put your reflective gear on anywhere from your hips to your shoes.
With that, attach the reflective gear to the body parts that obviously move. Of course all of your body parts move when you're running, but not as noticeably as others do. Instead of attaching reflective gear to your hips, attach it to your feet, knees, or hands. It's easier to see things that move and light up compared to things that simply light up.
If you're anything like me and know little about reflective gear due to lack of usage, you probably are wondering what sort of equipment you should purchase to become more visible to drivers. Consider buying Power Arms, vests, Nike Reflective Tights, socks, and headlights. Often these products appear neon and are already easier to see in broad daylight in case you're running during the day time but there is little light such as heavy rain or fog, which can be just as dangerous as running in the dark for drivers.
When it comes down to it, the choice is yours. If I were given reflective gear as a gift I would probably put it to good use, but I'm not interested in spending my own money. I run with the mentality that I am invisible and I yield to all vehicles. You just have to expect that you are not the drivers first priority and need to focus on your surroundings more closely to provide safety to yourself and avoid panic for innocent drivers. (438)
Sunday, December 21, 2014
Staying Safe
I'm not sure about you, but my day begins and ends both in the dark. And being completely honest, I have very little time to get a run in. And lately I've only been able to get a run in once or twice a week. With that being said, during the day we are so busy already, runners often have to resort to getting up extra early to run before the run rises or after a long day when the sun has set.
Just because the sun sets doesn't mean that the world does too. Sadly for us runners, the dark makes everything a bit more dangerous and uncomfortable than we'd like it to be. In fact, 70% of pedestrian deaths occur between six at night and six in the morning. Not a surprise to most of us, right? Yes, runners are not the same as pedestrians that walk along the side of the road (I mean, we're moving twice as fast, right?) but we still can have some of the risks that pedestrians do, too. And sometimes moving twice as fast just makes things even more difficult.
You may think I'm absolutely crazy, but I don't and never have worn reflective gear. What's worse is I run on bike trails in the middle and alongside the highway where notorious attacks have occurred. That's about as bad as I get. I'll admit I'm scared out of my mind running in the dark on those trails. I'm afraid that every time that I go under a bridge where the moonlight no longer is assists my vision that somebody will be there waiting to pounce on me. But I rarely run alone in the dark, and when you can see the stars it's lovely.
Anyways, be smarter than I am and wear reflective gear if you've decided to live on the wild side and run in the dark. I'm sure you've seen a runner at some point in your lifetime running down the sidewalk or the side of the road with what appears to be some sort of an orange or yellow light attached to some part of the body. That's reflective gear. And it's designed to catch driver's attention so that they don't hit you. (374)
Just because the sun sets doesn't mean that the world does too. Sadly for us runners, the dark makes everything a bit more dangerous and uncomfortable than we'd like it to be. In fact, 70% of pedestrian deaths occur between six at night and six in the morning. Not a surprise to most of us, right? Yes, runners are not the same as pedestrians that walk along the side of the road (I mean, we're moving twice as fast, right?) but we still can have some of the risks that pedestrians do, too. And sometimes moving twice as fast just makes things even more difficult.
You may think I'm absolutely crazy, but I don't and never have worn reflective gear. What's worse is I run on bike trails in the middle and alongside the highway where notorious attacks have occurred. That's about as bad as I get. I'll admit I'm scared out of my mind running in the dark on those trails. I'm afraid that every time that I go under a bridge where the moonlight no longer is assists my vision that somebody will be there waiting to pounce on me. But I rarely run alone in the dark, and when you can see the stars it's lovely.
Anyways, be smarter than I am and wear reflective gear if you've decided to live on the wild side and run in the dark. I'm sure you've seen a runner at some point in your lifetime running down the sidewalk or the side of the road with what appears to be some sort of an orange or yellow light attached to some part of the body. That's reflective gear. And it's designed to catch driver's attention so that they don't hit you. (374)
Tuesday, December 16, 2014
Nike Flash Women's Running Tights
I'm not sure about you, but I have seen endless amounts of these new leggings from Nike on Twitter and other social media accounts. It seems like every girl (both athletic and non-athletic, runner or non runner) want nothing other than these running tights.
As a runner, the first time I saw a picture of these I wanted them. I mean, what runner wouldn't? They glow in the dark, or at least appear to! Plus, they're Nike, which is a status symbol for a lot of athletes.
As the pictures and posts accumulated on Twitter and other internet sites, I decided it was time to do some research on these leggings. They are being sold as a product of Nike, which is no surprise. Nike never fails to come up with the coolest and most desired athletic equipment and clothing. They are identified as Nike Flash, Women's Running Tights (in case you're anything like me and took too much time searching just trying to find the name of them). They're designed for cooler weather, with a tight and form fitting design and water resistant fabric. Sizes range from extra small to extra large, and believe it or not, come in more than one color! These tights can be purchased in the color black, purple, red, blue, and black with gold stripes instead of silver.
Here's the catch: they're one hundred and fifty dollars. Yes, you read that right. Sure, they're cool. But are they cool enough to spend that much money on? Maybe to those who are materialistic (and I don't mean that in a negative way) but those who value brands, labels, and fancy things may believe that the amount requested is more than worth it. And that's totally fine.
But to a runner, these aren't that exciting. If you truly are a runner, you run in all types of weather, in all types of rain. And you know that spending a ton of money on running tights just to have them covered in mud, blood, sweat, and other disgusting liquids know that these "running tights" wouldn't really last.
By all means, they're a wonderful and lovely pair of pants. I believe they are simply mislabeled. These tights are more of a fashion statement than an actual piece of running clothing. I'm not saying you're not a serious runner if you purchase these, or intending to insult you in any way. In fact, I wouldn't mind finding these in my stocking Christmas morning. But if you are the proud owner of such magnificent pants, consider what you will be putting them through and how you will be shortening the life of that one hundred and fifty dollars if you decide to use them as "running tights". (457)
As a runner, the first time I saw a picture of these I wanted them. I mean, what runner wouldn't? They glow in the dark, or at least appear to! Plus, they're Nike, which is a status symbol for a lot of athletes.
As the pictures and posts accumulated on Twitter and other internet sites, I decided it was time to do some research on these leggings. They are being sold as a product of Nike, which is no surprise. Nike never fails to come up with the coolest and most desired athletic equipment and clothing. They are identified as Nike Flash, Women's Running Tights (in case you're anything like me and took too much time searching just trying to find the name of them). They're designed for cooler weather, with a tight and form fitting design and water resistant fabric. Sizes range from extra small to extra large, and believe it or not, come in more than one color! These tights can be purchased in the color black, purple, red, blue, and black with gold stripes instead of silver.
Here's the catch: they're one hundred and fifty dollars. Yes, you read that right. Sure, they're cool. But are they cool enough to spend that much money on? Maybe to those who are materialistic (and I don't mean that in a negative way) but those who value brands, labels, and fancy things may believe that the amount requested is more than worth it. And that's totally fine.
But to a runner, these aren't that exciting. If you truly are a runner, you run in all types of weather, in all types of rain. And you know that spending a ton of money on running tights just to have them covered in mud, blood, sweat, and other disgusting liquids know that these "running tights" wouldn't really last.
By all means, they're a wonderful and lovely pair of pants. I believe they are simply mislabeled. These tights are more of a fashion statement than an actual piece of running clothing. I'm not saying you're not a serious runner if you purchase these, or intending to insult you in any way. In fact, I wouldn't mind finding these in my stocking Christmas morning. But if you are the proud owner of such magnificent pants, consider what you will be putting them through and how you will be shortening the life of that one hundred and fifty dollars if you decide to use them as "running tights". (457)
Thursday, December 11, 2014
Leg Cramps Part 2
This is a continuation from my previous post (Leg Cramps Part 1).
Whether you agree with me or not on trying to make sense of these crazy and spontaneous leg cramps or not, I do have some tips on avoiding them or at least attempting to prevent them.
In order to avoid muscle fatigue (which may or may not be the cause of muscle spasm and cramps) you have to train that way. If you're running a two and a half mile race (which is a high school female cross country race) then your team should be training like it. There is a noticeable difference between teams that run a maximum of two miles per practice and a team that runs eight miles per practice. It goes without saying that teams that run such a little amount will have slower race times, simply for the fact that this race is the hardest thing they've ever done. There's many reason why the race times are the way that they are. Maybe it's because their pace is slow (because they're not used to running any faster), maybe it's because they don't care, or maybe it's because their legs hurts and their muscles are cramping. I can't personally help you with the first two possibilities, but if your legs are cramping, run more and much longer distances.
Aim for double at least of what you're running. During a normal run, it's a much easier pace. Say you're running five miles. And then during a race you're running two and half. The way I see it (although this is probably not accurate) you are putting in the same amount of effort, because cross country races are practically a sprint the entire time.
Along with running longer distances, remember to strength train. You can't expect to avoid leg cramps if you don't strengthen those muscles in the first place. Of course every time you run you're increasing your strength, but it's usually not enough. Let's face it, you're still cramping up aren't you?
Whether you agree with me or not on trying to make sense of these crazy and spontaneous leg cramps or not, I do have some tips on avoiding them or at least attempting to prevent them.
In order to avoid muscle fatigue (which may or may not be the cause of muscle spasm and cramps) you have to train that way. If you're running a two and a half mile race (which is a high school female cross country race) then your team should be training like it. There is a noticeable difference between teams that run a maximum of two miles per practice and a team that runs eight miles per practice. It goes without saying that teams that run such a little amount will have slower race times, simply for the fact that this race is the hardest thing they've ever done. There's many reason why the race times are the way that they are. Maybe it's because their pace is slow (because they're not used to running any faster), maybe it's because they don't care, or maybe it's because their legs hurts and their muscles are cramping. I can't personally help you with the first two possibilities, but if your legs are cramping, run more and much longer distances.
Aim for double at least of what you're running. During a normal run, it's a much easier pace. Say you're running five miles. And then during a race you're running two and half. The way I see it (although this is probably not accurate) you are putting in the same amount of effort, because cross country races are practically a sprint the entire time.
Along with running longer distances, remember to strength train. You can't expect to avoid leg cramps if you don't strengthen those muscles in the first place. Of course every time you run you're increasing your strength, but it's usually not enough. Let's face it, you're still cramping up aren't you?
Leg Cramps Part 1
At some point in a runner's life they have probably gotten some type of cramp in their leg that is just unbearable and cannot be tolerated. Usually you just run through the pain, trying to shake it off a bit, but in your head you know you're thinking that this could not in any way get any worse than it possibly is at this very moment.
Chances are, you've complained to at least one another person about how awful they are. And said person probably responded to your situation with something like: "eat bananas!" or "eat mustard!" If you're anything like me, those words went in one ear and right out the other before I could even give myself a chance to consider it. Who comes up with those ideas, anyways?
The problem with cramps in your legs is it's hard to tell what causes it. You can't feel them coming on, they're like an ambush on your muscles. Much like an ambush, you're caught off-guard, with little protection to counteract the blows you're facing.
Even scientists have trouble researching leg cramps. It's for that exact reason, too. They're too un-predictable. There's not really an immediate cure, either. If you're like me, I massage the part of my leg that's giving me trouble to try to get the muscle to settle down. If that doesn't work, I apply the same theory that those you suggest you "eat/drink mustard" use. (My theory on that is that eating disgusting things does not fix the problem, but distracts you enough to let the cramp do its damage and leave like it was never even there.) I pinch myself. I do this when I'm in any sort of pain. It doesn't fix it or make the pain go away, but it distracts me. By distracting yourself with another sort of pain you can convince yourself that your leg doesn't hurt simply because you're focused on the pain you're inflicting on yourself.
It's possible that by not drinking enough water you could heighten your risk for cramps. When you start to become dehydrated, your muscles get tired. I don't know the scientific correlation between the dehydration you face and muscle fatigue that causes cramps, but I do know that studies have shown that runners tend to cramp in the last half of the race or directly after a race. I can't disagree, in the first half of my races I'm tight, can feel my legs burning. But during the second half and especially after my races my legs begin to cramp, not so much of a fire burning feeling, but like an ache, every step more painful than the last.
Chances are, you've complained to at least one another person about how awful they are. And said person probably responded to your situation with something like: "eat bananas!" or "eat mustard!" If you're anything like me, those words went in one ear and right out the other before I could even give myself a chance to consider it. Who comes up with those ideas, anyways?
The problem with cramps in your legs is it's hard to tell what causes it. You can't feel them coming on, they're like an ambush on your muscles. Much like an ambush, you're caught off-guard, with little protection to counteract the blows you're facing.
Even scientists have trouble researching leg cramps. It's for that exact reason, too. They're too un-predictable. There's not really an immediate cure, either. If you're like me, I massage the part of my leg that's giving me trouble to try to get the muscle to settle down. If that doesn't work, I apply the same theory that those you suggest you "eat/drink mustard" use. (My theory on that is that eating disgusting things does not fix the problem, but distracts you enough to let the cramp do its damage and leave like it was never even there.) I pinch myself. I do this when I'm in any sort of pain. It doesn't fix it or make the pain go away, but it distracts me. By distracting yourself with another sort of pain you can convince yourself that your leg doesn't hurt simply because you're focused on the pain you're inflicting on yourself.
It's possible that by not drinking enough water you could heighten your risk for cramps. When you start to become dehydrated, your muscles get tired. I don't know the scientific correlation between the dehydration you face and muscle fatigue that causes cramps, but I do know that studies have shown that runners tend to cramp in the last half of the race or directly after a race. I can't disagree, in the first half of my races I'm tight, can feel my legs burning. But during the second half and especially after my races my legs begin to cramp, not so much of a fire burning feeling, but like an ache, every step more painful than the last.
Barefoot Running
Barefoot running (which is known to some as minimalist running) is running with (yes, you guessed it) no shoes on at all or in shoes that have an extremely thin sole. At some point in your life you have probably seen somebody walking around in shoes that look like gloves like their feet, and if you pay close enough attention to those running in your community, you may have spotted those types of shoes on runners, too.
It's been argued by minimalist runners that by running with either no shoes or on shoes with a thin sole that this can correct form, foot strike,and lead to the prevention of injuries as you continue your running career.While scientifically there hasn't been any exact proof of the benefits from minimalist running, some runners prefer it much more over exercising in shoes made for just that.
But think about this: why do we race in spikes? Besides the fact that the spikes grip whatever surface we're running on, therefore making it easier, they're so incredibly lightweight! By switching to spikes during a cross country race girls have shaved minutes off their time! Comparing spikes to running in no shoes, the amount of time runners are able to shave off must be paralyzing.
It's also true that by running barefoot your foot will hit the ground differently. If you take some time to gather how this all works: we naturally don't really walk heel to toe. I mean, in a way we do. That's how we're supposed to walk, at least. But if you were to think about how you're walking down a hallway, you kind of naturally just walk on the pads of your feet. It's something you don't even have to think about. The first part of your foot to hit the ground is not actually the heel.
So when runners run in shoes made for just that, the way the foot strikes the ground is adjusted, and more often than not, the heel is the first to hit the ground, or at least that is the intention of the shoe.This isn't typically a natural motion for most people I know, which may be why running can be so uncomfortable or cause constant injuries.
By running barefoot, the foot strikes naturally (on the pads of your feet) and can seem more pleasant and comfortable to those who are running. It's something to consider if running isn't that pleasant for you now. Personally, I wouldn't try this. Given the problems my shins and knees have had over this past year, I plan to stay off my feet as long as I possibly can.
It's been argued by minimalist runners that by running with either no shoes or on shoes with a thin sole that this can correct form, foot strike,and lead to the prevention of injuries as you continue your running career.While scientifically there hasn't been any exact proof of the benefits from minimalist running, some runners prefer it much more over exercising in shoes made for just that.
But think about this: why do we race in spikes? Besides the fact that the spikes grip whatever surface we're running on, therefore making it easier, they're so incredibly lightweight! By switching to spikes during a cross country race girls have shaved minutes off their time! Comparing spikes to running in no shoes, the amount of time runners are able to shave off must be paralyzing.
It's also true that by running barefoot your foot will hit the ground differently. If you take some time to gather how this all works: we naturally don't really walk heel to toe. I mean, in a way we do. That's how we're supposed to walk, at least. But if you were to think about how you're walking down a hallway, you kind of naturally just walk on the pads of your feet. It's something you don't even have to think about. The first part of your foot to hit the ground is not actually the heel.
So when runners run in shoes made for just that, the way the foot strikes the ground is adjusted, and more often than not, the heel is the first to hit the ground, or at least that is the intention of the shoe.This isn't typically a natural motion for most people I know, which may be why running can be so uncomfortable or cause constant injuries.
By running barefoot, the foot strikes naturally (on the pads of your feet) and can seem more pleasant and comfortable to those who are running. It's something to consider if running isn't that pleasant for you now. Personally, I wouldn't try this. Given the problems my shins and knees have had over this past year, I plan to stay off my feet as long as I possibly can.
Friday, December 5, 2014
Food
Besides the basic "get enough sleep, stretch, drink lots of water, and wear proper shoes" phrases that are constantly drilled at you when complaining about a poor run, consider what you're eating along with all of those other things.
In my past posts I have mentioned the way food plays a role in my own running experience personally, but not in detail or depth. Runners typically don't pay attention to what they eat. Not every runner, but most. They're fit, and they think they can burn it all off in their running. Maybe that's true. But eating absolutely anything you want can hinder your performance.
Keeping your diet basic is really important if you're looking to boost your running performance. That means sticking to fruits, veggies, and whole grain foods. The minerals and vitamins that come with those foods help to replenish the injuries you create while running, assist the recovery from your workout, and adapt to your running form and technique so that you can run better and with less pain.
If you were to ask me, I would tell you to opt away from processed foods. It's really hard living in America to do that. We're surrounded by processed foods. If you're in high school and can't leave for lunch, you don't really have a choice. When given the choice, though, go for the natural and healthy products. It'll make more of a difference than you think.
In my past posts I have mentioned the way food plays a role in my own running experience personally, but not in detail or depth. Runners typically don't pay attention to what they eat. Not every runner, but most. They're fit, and they think they can burn it all off in their running. Maybe that's true. But eating absolutely anything you want can hinder your performance.
Keeping your diet basic is really important if you're looking to boost your running performance. That means sticking to fruits, veggies, and whole grain foods. The minerals and vitamins that come with those foods help to replenish the injuries you create while running, assist the recovery from your workout, and adapt to your running form and technique so that you can run better and with less pain.
If you were to ask me, I would tell you to opt away from processed foods. It's really hard living in America to do that. We're surrounded by processed foods. If you're in high school and can't leave for lunch, you don't really have a choice. When given the choice, though, go for the natural and healthy products. It'll make more of a difference than you think.
Tuesday, December 2, 2014
Something Besides Cross-fit
Between the cross country and track season I often find myself in a state of panic. I'm at constant battle with myself: do I train and prepare myself so I'm one hundred percent ready to go at the beginning of the upcoming season? Or do I rest and allow all my injuries to heal so that I have a better chance of actually getting to fully participate? I do believe that amongst this frustrating war I have found a happy medium for myself.
If you've viewed my previous posts you probably know that I'm a fan of cross-training. Let's face it, half of all the sports that I'm in involve cross-training due to several leg problems. Yes, too much of anything can be a bad thing, but I've decided to put my own strength training in the hands of someone else, and I can only trust they don't let me down!
Every morning (except for Wednesdays and the weekends) I have begun lifting at 6:45. The actual class is called Performance PE, but most people I know just call it lifting. I've heard the comparisons of fellow students and teachers between this lifting class and cross-fit, so I was anxious to see how similar they were.
I was impressed by how simple the lifting class was. Not easy, but much easier than my cross-fit experience. I still felt (and knew) that I was getting a good workout in, but the load was so much less and the pressure to max out on every lift and have instructors barking down your back was taken away, and I enjoy it a lot more.
Coming back from an injury, I can barely lift the bar right now. My legs and hips are still quite weak but I don't expect my teacher to alter the workout just for me. I'm really glad I was able to make this class and I recommend it to anyone else who is maybe looking to improve their strength but not run the risk of injury and extremities that cross-fit can provide.
If you've viewed my previous posts you probably know that I'm a fan of cross-training. Let's face it, half of all the sports that I'm in involve cross-training due to several leg problems. Yes, too much of anything can be a bad thing, but I've decided to put my own strength training in the hands of someone else, and I can only trust they don't let me down!
Every morning (except for Wednesdays and the weekends) I have begun lifting at 6:45. The actual class is called Performance PE, but most people I know just call it lifting. I've heard the comparisons of fellow students and teachers between this lifting class and cross-fit, so I was anxious to see how similar they were.
I was impressed by how simple the lifting class was. Not easy, but much easier than my cross-fit experience. I still felt (and knew) that I was getting a good workout in, but the load was so much less and the pressure to max out on every lift and have instructors barking down your back was taken away, and I enjoy it a lot more.
Coming back from an injury, I can barely lift the bar right now. My legs and hips are still quite weak but I don't expect my teacher to alter the workout just for me. I'm really glad I was able to make this class and I recommend it to anyone else who is maybe looking to improve their strength but not run the risk of injury and extremities that cross-fit can provide.
Winter is Here
Well folks, that lovely summer breeze has transformed into the piercing cold air nobody but Jack Frost looks forward to. Winter is here, and in full swing (with less than a month to Christmas, I might add!) and with it comes ice, snow, and wind burns galore. What a joy it is to be a runner in a time like this.
I have decided it is in my best interest to stick to lifting and workouts that improve my fitness instead of taking a chance and trying to run to my kneecap (which is shifting to the left quite painfully) but from beginning my entire running adventure in the brutal season of winter, I do have a few helpful hints for you if you are looking to experience the journey of running in winter conditions.
First off, consider your clothing. Expecting that you live in a region such as the mid-west, and assuming absolutely bitter winters terror your town, you will want some of those lovely layers of running gear. Usually my running outfit of the day is a long sleeve shirt (usually cotton, because those are the types I get for free from my school) paired with a think cotton sweatshirt. It doesn't make running in the wind necessarily easier or more pleasant, but it traps in body heat, which is really important to me for about the first mile of the run. That is, until I begin to get way too hot.
With my sweatshirt and shirt beneath that, I usually stick on one of those headbands that you may often see female runners wearing, so that my hair can stick out in it's ponytail. If you're a female you may know the uncomfortable feeling of hair forcefully sticking to the back of your sweaty neck. It's itchy, because that hat won't let up either. I'll always prefer a headband to anything else while running, just because I know it won't come off and to be honest I think it looks better on female runners.
If you're a male, by all means run with a hat on. If you're looking to stay the warmest possible, keep all the body heat you can in by wearing a hat that covers all of your head. If you're willing to risk a few judgmental stares by those driving by in cars, wear one of those ski masks that robbers wear and cover your entire face. Not only will this break your un-protected cheeks from windburn, but it will also keep maximum body heat coming from your head.
With my head and torso gear, I also wear running leggings or tights underneath either another pair or running tights or sweatpants. Chances are the bottom of your sweatpants may get wet from running in snow and melting, which will be very uncomfortable. If you own any, I would opt for running tights or leggings. It's really important to me that I wear more than one pair of pants while running. This helps to block some of the wind and prevent windburn, which is really really common for runners like myself.
As for socks, I always go for more than one pair. Whatever they are (preferably thick running socks) it's important to me wear a longer pair of Nike Elite socks, which usually go up to about mid shin. This keeps my ankles warm, especially when running through snow and difficult ice conditions.
Lastly, don't forget about gloves. These are so important to me as a runner. It seems like nothing can take a beating worse than hands of the runners who don't have gloves. I've heard some runners don't prefer running with gloves on, and it's true it's not exactly comfortable, but I would rather have a slight discomfort during my run than trying to unfreeze my hands after.
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