5 Embarrassing Running Problems

I found a video about 5 embarrassing running problems many runners face. It made me laugh at first, because the first problem was tripping. Two weeks ago, my friend wanted to go running for the very first time ever (it is never too late to start!). As we crossed the street, she didn't quite clear the curb and ended up face-planting into the ground. Not the best experience for your first run! Fortunately, she was a good sport and we laughed the rest of the way back to the car. She even worked up the courage to go running the next week.

Here is a complete list of the five embarrassing running problems:
1. Tripping during your run
2. Excessive sweating
3. Bathroom breaks
4. Getting lost
5. Faulty attire

I have to say that bathroom breaks and wardrobe malfunctions happen to be my worst fears. There is nothing like getting two miles into a long run and realizing you need a bathroom ASAP! It is also problematic when your shorts won't stay up or your shirt is giving you a rash.

Here is a link to the video and the full article that gives great advice on how to avoid some of these obstacles on your next run:

http://video.about.com/running/5-Embarrassing-Running-Problems-and-How-to-Deal-With-Them.htm

You Can't Run From Trans Fats

Have you ever looked at the nutrition table of an item and wondered what the different types of fats are?

An easy break down without overwhelming you with the science behind it:

• Unsaturated fats - the best kind of fats. These fats lower bad cholesterol and increase good cholesterol. The easiest way to remember it is to think of fats like a sponge. Unsaturated fats are missing some hydrogen molecules. The sponge can still "soak up" bad cholesterol (not scientifically accurate but a good way to remember the difference)

• Saturated fats - to continue with the sponge analogy, saturated fats are completely filled with hydrogen molecules. They are saturated with hydrogen. Saturated fats raises your overall cholesterol which can cause heart disease.

• Trans fats - Scientists started picking up on the fact that saturated fats are bad for you. So they recommended using unsaturated fats. Unsaturated fats weren't stable enough for cooking with though so they would combine the unsaturated fats with hydrogen using high amounts of pressure. This created an unnatural, man-made trans fat. These unnatural fats are difficult for our bodies to break down since they aren't found often in nature (except in some rudiments like beef). 

One example of this evolution is the butter industry. Remember the big debate whether to use butter or margarine? BUTTER. Margarine is packed with trans fats that will eventually build up in your system and clog your arteries since your body can't break these heavy fats. For the calorie counters, this is not what you want to hear. But trust me, your body will be able to break down and shed the weight of natural fats easier than trying to shed the trans fats.

So be wary the next time you go to eat a Special K bar, Ritz crackers, or microwaved popcorn; they are laden with trans fats. Even if the package says 0 trans fats, companies aren't required to report them if there is less than .05 grams per serving. This might not sound like a lot but it adds up quick! Especially if the company breaks up the servings sizes to smaller portions to hide the trans fats.

I used to think that as a runner, I could eat whatever I want since I ran it off anyways. You can't run from trans fats though. They stick around and are one of the leading causes of heart disease.


Check out WebMD's list of common foods with trans fats:
http://www.webmd.com/diet/features/top-10-foods-with-trans-fats

Sources/interesting links:

http://en.wikipedia.org/wiki/Trans_fat#Chemistry

http://www.runnersworld.com/article/0%2C7120%2Cs6-242-304-312-7454-0%2C00.html

MPS: Miles Per Shoe

As a stereotypical woman, I look for any excuse to buy a new pair of shoes. When I started running, one of the first things I looked into is how often should I replace my shoes?

The generally accepted number is every 300-500 miles. Depending on how often you run, this can vary from 2 months to a few years. Making sure you replace your running shoes at the necessary time is important. You wouldn't want to drive a car with worn down tires; the same goes for shoes!

The 300-500 miles is simply a rule of thumb. The top advice is to listen to your body. How do you know when the support is worn down on your shoe? Your body will start telling you (my knees can be very vocal). Also, depending on the quality of the shoe, it might break down easier. I found a pair of shoes with a lightweight material sole. I felt like I was floating on air when I ran, but the sole started breaking down after two weeks. If the sole of the shoe is starting to lose tread like a balded tire, then it is probably time to replace your shoes.

So there it is, a perfectly sound reason to replace your shoes. Your joints will thank you for the renewed support, and having new work out gear is a good incentive to go for a run. You have to break them in somehow!

Think you are ready to move on? Check out Zappos for some new, fun options:

http://www.zappos.com/running

Sources:
http://running.competitor.com/2011/05/ask-the-experts/ask-the-experts-how-often-should-i-replace-my-running-shoes_27680
http://www.therunnersguide.com/howlongrunningshoeslast/

Asphalt vs. Concrete

Have you ever wondered why some runners risk running on the side of the road alongside traffic when there is a perfectly safe sidewalk next to him?

Here are some excerpts from the Runner's World discussion board that bring helpful insight:
  
"According to a clinical study of 4,000 runners, co-authored by Southern California podiatrist John Pagliano, one of the five leading causes of injury is "improper" running surfaces........concrete is approximately 10 times harder than asphalt, so all your bones, muscles and connective tissues get pummeled. In other words, welcome to stress fracture city"- Lisa on Runner's World quotes this excerpt from Men's Fitness Magazine

"Now get this ... there are infinite different types of concrete. It has to do with the mixture with determines the strength (measured in pounds per square inch or psi). There are many types of concrete because of the different applications, in buildings, as sidewalks, used in planters or parking lot bumpers, etc. Asphalt is different in that is is only used for roads, so it's basically residential road, commercial road (high use) or highway. The asphalt on maple drive can be softer than on main street, and main street can be softer than the interstate. Asphalt (400-600 psi) is "softer" than concrete (typically 3000 psi) meaning that it takes compression and then expands back to its original state. Concrete sidewalks and paths are the "softest" concrete to run on, about 3000 or 4000 psi.
Worst concrete substance to run on: Airstrip, typically 8000 - 10000 psi." - RunnerEdge quotes Bill Nye the science guy

Hopefully, this opens your eyes to why a runner would risk head on collision with 2 tons of moving metal... it is easier on your joints. Joint injury and arthritis are probably the top fears among runners. When given the option, try to run on the street or on the asphalt surface as much as possible.

Want to try a good running route in the Henderson? Paseo Verde has a running path made completely of asphalt with beautiful scenery for a running thrill. Check it out! >>>



Quote source:
http://www.runnersworld.com/community/forums/runner-communities/beginners/running-concrete-vs-asphalt

Introduction to a Runner's Mind

Every time I have told people that I have run a marathon, the phrase "you are crazy" typically follows. When I tell them I have completed 5 marathons, they typically ask if I need to be checked in to a psych ward. Running may seem like a grueling past time for some, but to me it is the only past time that makes sense. Running not only releases endorphins and relieves stress, but it also rewards you with a sense of accomplishment and a great night's sleep. 

One doesn't simply wake up and run 26.2 miles though. It takes a lot of hard work and dedication. This blog will go over different routes and trails in the Vegas area that I enjoy running, and also different products and techniques to help with running. Hopefully with some of my insight, and your own personal drive, you will be a marathoner in no time!

Amelia