BRRR It's Cold Outside!! What to Wear on that Cold Run.

Not sure what to wear on these cold runs? Here's a few tips:

• ·         Dress as if it's 10-15 degrees warmer than it really is. Your core temp will increase by that much when running, so if you dress for the "warm-up" you won't end up overheating from being overdressed.
• ·         Layer up. Several layers of technical fabric helps with warmth and moisture management. Your perspiration will travel through the layers instead of ending up with one heavy, soggy layer. The number of layers needed will vary from person to person.  Also, with layers, you have the option to remove a layer if you got hot on the run. With one heavy layer, you're pretty much stuck unless you want to join the Polar Bear Club. :-)
• ·         If it's windy and cold, wear a light wind breaker over top the layers to prevent the wind from penetrating the layers.
• ·         Wear a cap that covers your ears. A lot of heat is lost at your head. Wearing a cap helps hold that heat in. Your ears can be at risk for frost bite if not covered, so be sure your cap is big enough to cover those lobes! ....or wear ear muffs or a wide headband that's designed to cover the ears.
• ·         Don’t wear metal jewelry outdoors in the cold. Metal conducts cold, thus increasing your chances of frostbite. Uncovered ears donning metal earrings are particularly at risk!!
• ·         Wear gloves. I prefer to wear mittens made of technical fabric with a wind barrier. I've found that by having my fingers together inside the mitten creates more heat and the wind barrier fabric holds in that body heat keeping my hands warmer. If I do wear gloves, I usually end up pulling my fingers out of the finger slots and balling them up inside the palm of the glove to get the same effect. Hand warmers work well too. There are a couple of different brands, but they all work the same. They look kind of like oversized tea bags. When exposed to air, they heat up. Stick one warmer in each glove and they work well in keeping your hands toasty.
• ·         Keep those tootsies warm! Most running shoes are designed to breathe. In the winter though, that can mean chilly feet! To keep your feet warm, try wearing two thinner layers of socks. This will help increase warmth as well as help with moisture management. There are also some great fabrics such as SmartWool, that works well in keeping feet warm.
• ·         Not clothing related, but still important....Stay hydrated. You sweat just a much in the winter as you do in the summer. But the less humid atmosphere of winter creates a deceptive perception that you're not sweating as much. Because it's not as humid, your perspiration evaporates quickly instead of staying on your skin and/or soaking your clothing. Kind of the out-of-sight-out-of-mind syndrome. So, be sure to hydrate before, during, and after your run.

Runner's World has a great tool for helping you determine what to wear based on various cold weather conditions. Check it out here http://www.runnersworld.com/what-to-wear

RunnerDude's Gear Review: TevaSphere Trail Event Shoe

Hybrid is in these days. It's "green." It usually denotes something good, environmentally sound. So, I was excited when Teva contacted me about testing and reviewing their new TevaSphere Trail Event shoe.

I wasn't really sure what the shoe was about. I knew Teva more for their sandals and hiking shoes. From what I could tell It looked like a hybrid, an attempt to bridge the gap between the whole natural running movement and those that heel-strike. The slogan associated with the shoe was "Change Your Shoe, Not Your Stride." Well, that from the get-go, didn't really set too well with me.

Shoes tend to be the culprit in what causes heel-striking. The more traditional running shoe with the higher

heel-to-toe profile often promotes a heel-strike. Teva evidently did a lot of research (4+ years), but it seems they did the research more from the prospective of proving their point than actually comparing their shoe to other types (square heel traditional shoes and minimalist).

One point that sort of proves this is the data they report on weight of shoe verses stability. Their research shows the traditional square-heel running shoes as being heavy and borderline with stability. The minimalist shoe is shown as very light weight and providing the least stability. The TevaSphere is shown as a mid-weight shoe with the most stability. The rounded heel design, lower heel, and the exterior 3.5"-wide shock-absorbing pods located at the arch, are what Teva promotes as achieving this higher level of stability.

The problem I have with these findings is was the testing done with the same foot landing for each shoe? My point is, if you're wearing a minimalist shoe and running with a heel-strike like you would most likely be doing with a traditional running shoe, then yeah, there would be very little stability because you'd be landing on your heel with no cushion and then your foot probably would roll inward, since there'd be no arch support. BUT....if you're wearing a minimalist shoe and have adapted the more natural running form of a midfoot or forefoot landing, then there is no (or very little) inward roll because you're not landing on your heel. You're landing flat on your feet or possibly on the balls of your feet.

So, without knowing if each shoe type was tested in the modality in which it should be used, the Teva data on stability didn't really say much to me.

I have the same qualm with their data on Braking v. Accelerating. One of the biggest reasons to adapt a midfoot or forefoot  foot strike is that it eliminates the "Braking Effect." When you heel-strike your foot lands well ahead of your center of mass causing you to land heel-first. This means instead of working with the oncoming pavement, you work against it...hence the "braking effect." You actually stop for a millisecond then your body has to pull you forward before pushing off. Running should be more of a push than a pull. To achieve more pushing than pulling-then-pushing, you need to draw that foot landing in so it's taking place more under your center of mass. A midfoot or forefoot landing will do this. The braking effect  not only is less efficient because it requires more muscle activation to pull you forward causing fatigue to set in quicker, it also increases your chances of injury. Hitting the oncoming pavement jars the ankles, knees, hips, and lower back. Over time this can cause injury.

The TevaSphere Trail Event shoe is designed to lessen this braking effect with the use of a lower rounded heel. The rounded heel moves the point of impact closer to the center of the heel verses the back of the heel as in a traditional running shoe.

My problem with this again comes with testing. The TevaSphere is shown with the best ratio of braking forces to accelerating forces in stride (.91:1.0). The traditional running shoe with the square heel is worse at (.94:1.0) and bare foot running is the worst at (1.0:1.0). They don't provide information in a minimalist shoe. Sure if you're running barefoot and the testing has the runner heel-striking as you'd be doing in the two shoe versions, then yeah, it's going to be worse. BUT.... if you're landing midfoot or forefoot when barefoot running (or wearing minimalist shoes) then there is no braking effect because you're working with the pavement. Teva lauds the TevaSphere as decreasing the amount of braking effect that occurs. Why not eliminate it altogether with a midfoot landing? You can do that in any type of shoe (even a traditional running shoe) if you focus on it.

To me, it looks like a case of how can we stand out from the competition more than how can we best reduce injuries for runners.

I really like the idea of having a shoe that appeals to the runner that enjoys experiencing different types of running--road, trail, obstacle races, mud runs, etc. I like that the shoe sits lower to the ground. But let's skip the bells and whistles of the rounded heel and exterior arch supports. "Change Your Shoe, Not Your Stride" to me means..."Buy Our Shoe and You'll Have to Keep Buying Our Shoe." Not sure that's in my best interest.

Creating a multipurpose, water-resistant shoe, with a lower profile would have been great and could have been pitched as "One Shoe For All Your Runs." 

When I first received the shoe and wasn't quite sure if it was a walking shoe, hiking shoe, trail shoe or running shoe, I emailed my contact to see if I could get a better explanation. I never received one. I don't think I'm the only one who is a bit confused. In the recent issue of Outside magazine (Sept 2013), they included the TevaSphere in a review of Minimalist Shoes.  According to Teva they're not minimalist. Outside magazine also says the shoe is best for "Changing Your Stride." Teva promotes the shoe as a way to run better without changing your stride. Outside goes further so say that the shoe "encourages hikers (or runners) to land midfoot, forcing a forward-leaning position." They go further to say that their testers either loved the "three-and-a-half-inch-wide, shock-absorbing pods on either side of the arch while on flat trails or they couldn't get used to how conspicuous they felt, especially on rocky, technical terrain. I think Outside got this right. They're better pitched as hiking shoes. "If you're serious about hiking more efficiently, the 'Spheres are like training wheels that remind you of your form.

I am just one runner with one opinion. One runner's clunker shoe can very well be a godsend to another runner. But, at $140 a pop, I'd definitely find a store to test these in before ordering them or check the refund policy.

RunnerDude's Gear Review: The TIMEX Run Trainer 2.0

Many moons ago, while at the beach, I found a TIMEX Ironman sports watch that washed ashore. The band was ratty, but the watch looked good. It was still working, so I bought a new band and wore that foundling for several years. I was hooked on TIMEX. Ever since, I've had many different Ironman watches. I usually wear them until I lose them not because of technical difficulties. So, a few years back I was very excited when I saw a print ad for a new TIMEX GPS watch. I wondered when TIMEX was going to get into the GPS watch business. Seemed like such a natural fit.

TIMEX's first venture into the world of GPS produced a rather large and hard to use watch--the TIMEX Global Trainer. The next model that came out was the TIMEX Ironman Run Trainer  1.0. This version was much smaller and sleeker than the Global Trainer, but very difficult to use (at least for this runner). I found myself often very frustrated with it. I had a hard time getting the satellite signal quickly and really difficult time scrolling from screen to screen.

Because I'm such a loyal TIMEX user, I was excited to see that TIMEX updated the TIMEX Ironman Run Trainer to a 2.0 version. The old saying, "Three times the charm" held true. This version is not much bigger than a regular watch and is very much "out-of-the-box" ready to use.


My test for a GPS is....how quickly can I figure out how to get the GPS signal, pace, and distance, and can I do it without having to dig into a manual. I figure for all the other bells and whistles, I'll need to do a little reading, but for the basics (to me anyway) I feel like it should be "in-your-face" simple. This time TIMEX got it dead on!

I love the large display (I'm 48, so if you're getting close to this age you'll know why this is nice). As compared to the 1.0 version, the 2.0 has a smaller case size and will fit both men and women. The TIMEX Run Trainer 2.0 GPS has a new menu-based system, which makes is much easier to navigate the various features. The 2.0 also has vibrating alerts, which is cool because you can still get your alerts while listening to music. The 2.0 is a little lighter than the 1.0 version too. It also has interval timers based on time or distance. Like the 1.0 version it's still water resistant to 50M and is approved for swim.

The 2.0 also includes:
* real-time distance, pace, speed, heart rate, etc.
* quick signal with SiRFstarIV technology
* 15-workout memory with dated summary
* free access to online training log
* desktop device agent allowing for easy changes to watch and performance settings
* 100-lap chrono with customizable 2- or 3-line display
* hands-free chrono operation based on distance and time
* pace, speed, and distance vibrating/audible alerts
* hydration and nutrition alerts
* interval timer with segments based on time or distance
* customizable alarm with backup
* rechargeable LI-Ion batter with 8-hour life if full GPS mode
* compatible with ANT+ sensors for heart rate and foot pod data
* INDIGLO night-light with NIGHT-MODE feature and Constant-On options.

Retails for $225 ($275 w/heart rate monitor)

So, if you're looking for a great easy-to-use GPS from a dependable company, check out the TIMEX GPS Run Trainer 2.0 GPS. Ultra Marathoner Meredith Dolhare also trains and races with the TIMEX Run Trainer 2.0. Check out her bio here. To see all the TIMEX GPS models click here.

PS: Be on the lookout for a giveway soon!!!!

Notice: While TIMEX provided the featured product for review, they in no way requested a positive review nor did I receive compensation for my reveiw. My review is based on my personal experience with the product. 

Enter to Win an Ultra Pocket Hat by RunTECHNOLOGY!

CONGRATS to DAVE MERCER, winner of the Ultra Pocket Hat! And a big THANKS to Gone for a Run for providing such a great prize! Gone for a Run is one of my favorite sites for running gear and running gifts. They're such great sports, that they're doing a give-a-way drawing for one of their Ultra Pockets Hats. This awesome hat is the runner/triathlete hat featuring outer pockets for carrying energy gels, keys, money and ID. The pockets feature a velcro closure and holds contents securely and comfortably. The Ultra Hat has been road tested and is a top choice for quick access of Energy gels on long runs. Its aerodynamic construction, ventilated mesh side panels, reflective safety piping, moisture wicking material along with these patented outer pockets make this hat a top choice for athletes. The Run Ultra Hat Features Two side pockets holds gels, ID, keys, money etc. Pockets measure 6" wide and 3.5" depth (in deepest and widest section) Ultra lightweight Moisture wicking polyester performance fabric Side mesh panel for ventilated cool comfort Adjustable velcro closure for perfect fit Reflective piping for enhanced night visibility & safety One size fits all Embroidered Gone For A Run logo on back To Enter, simply email RunnerDude at runnerdudeblog@yahoo.com by midnight (EST) Sunday, June 26th. Be sure to put "Ultra Hat" in the subject line and then include your full name in the body of the email. Next, Like Gone for a Run on Facebook http://www.facebook.com/GoneforaRUN. Each email received will receive a number in the order that it's received. The True Random Number Generator will be used to select the winning email number. The winner will be announced on the blog on Monday, June 27th.

RunningWarehouse $50 E-Gift Certificate Drawing!

Today there are several great online gear and apparel stores for runners to choose from. One that I find myself returning too frequently is RunningWarehouse.com. The selection at this online store is great for both women and men and the customer service is awesome.

There's nothing I dislike more than to find a great online deal only to discover that the added shipping costs make the items even more expensive than before the sale price. Not a problem with RunningWarehouse. They offer free 2-day shipping and free return shipping if you find you need to return something. And....if you need something in a hurry, they offer overnight shipping for only $9.95.

I first encountered RunningWarehouse when looking online for some running shoes several years ago. I was really pleased with the experience I had and I've continued to shop their site. Today not only do they have shoes, but they also have a huge selection of running apparel and accessories (everything from energy bars to watches).

They've also added some other great benefits to runners visiting their website. They're new Learning Center offers a great array of video on everything from  how to select the right shoe to how to train in your 40s, 50s, and beyond. These quick-and-easy to use, get-it-at-a-glance videos are informative and fun to watch. 

And the Winner of the  $50 RunningWarehouse E-Gift Certificate Is...

Congratulations to Shelley Bowman of Texas, the winner of the $50 RunningWarehouse Online Gift Certificate! Her entry was #99 and that was the lucky number chosen by the True Random Number Generator. Some of you may know Shelley from her blog My Journey to Fit. Check it out when you can.

Thanks Joe for providing such a great service to the running community, your support of the blog, and the awesome prize!

And the Winners are...

The lucky winners of the $50 Gift Certificates from RunningCompanyShoes are Becky Thompson of Virgina and Kevin Leathers of Tennessee!

Thanks again to RunningCompanyShoes for providing such an awesome prize. If you haven't already, please be sure to check out their website. Their unique setup will save you a lot on your running shoes! I saved so much that I bought 2 pairs of my favorite shoes!

Be on the look out for details on the next RunnerDude's Blog contest coming soon that's sponsored by Champion USA!

RunnerDude's Stellar-Stamp Awards for 2009!

Over the past 12 months, I've tried many different running products. Most were good and some were stellar! Listed below are 8 products that have received the RunnerDude-Stellar-Stamp-of-Approval. If you haven't already tried some of these products, think about checking them out in 2010! (Note: This listed is based on RunnerDude's own opinion. No payment or endorsement fee has been provided by the featured products.)

Running Shoe: Saucony Triumph 6—This is a great shoe for the neutral runner. It's cushioned, but not overly so and provides a great flexible and responsive ride. Saucony has a new Triumph 7 for 2010, but you might be able to find the 6 still available and on sale at your local running store.

Hydration System: Amphipod Full Tilt Velocity Waist Pack—In the summer, I'm usually a handheld water bottle kind of guy, but in the winter that water bottle can get mighty cold, even with gloves. I've tried several different hydration belts and most have worked fine, but Amphipod's Full Tilt Velocity Waist Pack is one (for me) that stays in place without bobbing around or feeling tight around my waist.

Energy Bar: Odwalla Chocolate Chip Peanut Butter Energy Bar—The Odwalla energy bar makes a perfect post workout snack. It packs a good 4:1 ratio of carbs/protein perfect for recovery fuel. While it does contain 8grams of fat, only 1.5 of those grams are saturated. And....it tastes really good!

Socks: Feetures Light No-Show Socks—I'm picky about my socks. I've had blister problems in the past. I stumbled upon Feetures socks and I've been quite pleased. I've only tried the light no-show version, but they work wonderfully. They have a snug fit with extra arch support and I've experienced no irritating seams or problems or blisters!

Compression Socks: CEP Socks—Great for boosting performance and awesome for speeding up recovering of tired, sore muscles, CEP socks work great! I wear mine religiously after long runs.

Sports Drink: Zico 100% Coconut Water—Sounds crazy, but coconut water turns out to be Mother Nature's sports drink, packing five essential electrolytes, more potassium than a banana, low acidity, natural sugars, no fat, and no cholesterol. You don't have to buy the Zico brand, others are available. Zico just happens to be the brand I tried and liked. Just be sure it's 100% coconut water (not milk). Works well for those who have stomach issues while on the run.

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Running Clothes: Champion USA—I wear most any brand of running clothes. I look more for comfort and fit not brand name, but I have to give a shout-out to Champion for consistently providing top quality affordable running clothes. Not only can you purchase them online from their website, you can also find them in your local Target store. Being a family that's on a budget, I love the quality and value that Champion offers.

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Sports Watch: Nike Triax Fury 100—I bought Nike Triax Fury because I liked the oversized numbers. (When I run wearing my contacts for distance vision, I can't read the numbers on my watch!) You can also customize the view to see total time, lap time or both with the push of a button. And you can use Target Time to set goal splits and get notified when you're ahead of pace or behind, for the mile or the entire race. The unique S-curved shape of the watch lets you read it easily without turning your arm.

10 Great Running Gifts for Under $20!

Need to do some holiday shopping for a runner, but you're on a budget? Check out the 10 gift ideas below that RunnerDude's dug up. They're great gifts any runner would love and the best part is that they're under $20!!!

The Wrist ID Sport by RoadID—$19.99

Identification is a must have for any runner or cyclist! The wrist ID can be engraved with your emergency information. It's available in six different colors and it comes standard with two 3M reflective stripes to enhance your visibility when training in the dark.

The Shoe Pouch by RoadID—$4.99
At a loss for where to store your key, some emergency cash, or your drivers' license? Then the Shoe Pouch is what you need. It attaches to your shoe laces and will keep the contents dry within it's water resistant ripstop nylon pouch.

Men's Nike Lightweight Running Glove—$17.99

These gloves are made of Dri-FIT® fabric that wicks away moisture to keep your hands dry and warm. The gloves also contain a key pocket in the palm, perfect for the car and/or house key. (Click here for the Women's Nike Lightweight Running Glove)

BudFits Ipod Earbud Holder—$8.99

Are you Ipod Earbuds always falling out of your ears while on the run? These handy little soft flexible attachments mold to your ear's shape and stays put during any activity. Perfect for running!

Adidas Metro Sacpac—$14.99
Perfect for when you don't need a big duffel bag. Great to toss in the car with your dry change of clothes, towel, your wallet, and your phone!

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Ultimate Direction Fastdraw Plus Handheld Water Bottle with Pocket—$16.99
Lightweight water bottle with strap that fits over your hand. Hold 20oz of liquid and the strap contains a zippered pocket perfect for stashing keys, cash or gels.

Foot Log—$19.99

Roll your foot gently over the Foot Log and feel the stimulation throughout your body. Helps relieve stress and tension. Excellent for plantar fasciitis massage.

Inov8 Debrisgaiter 32—$16.95
Have trouble with debris getting in your shoes when running trails? The Inov8 Debrisgaiter is just what you need to keep that debris where it belongs—on the ground.

Amphipod Stretch-Bright Reflective Band L.E.D—$13.95
Perfect for those early-morning or evening runs! The very bright red dual bulb display has three modes: continuous, dual flash, and alternating flash. Battery is included and is easily replaced. The band is a stretch-fit design for a comfortable fit and contains end-to-end high brilliance reflective tape.

Fuel Belt MP3 Armband—$17.50

Do you love to run with music? Then try Fuel Belt's MP3 Armband. It's easily adjusted with one hand so you can tighten or loosen it up without interrupting your workout.

The Body Bottle: Hydration on the Go

Because I sweat so much on a run, I have to carry fluids with me on most runs, especially a long run. I use both a handheld water bottle and a hydration belt that holds 4 smaller bottles. Both of these work great, but I'm always on the lookout for new running gear that improves upon an old standard.

The other day on Twitter, I received a Follow request from Body Bottle. The name piqued my curiosity so I checked out their website. Body Bottle is a new hydration product that's an alternative to the hip-belt and hand-held options. Basically Body Bottle is a wide Velcro band that fits around your upper arm and the plastic bottle attaches to the band. So basically your water or sports drink is carried on your upper arm and when you need a sip, you pull off the bottle, drink, then stick it back in place.

This looked like a cool idea, but I was a little skeptical about how well it would stay on my arm and how well the bottle would remain in place once filled with water or sports drink. So, I contacted Body Bottle and asked for a sample so I could test it out.

The thing I liked about the Body Bottle when it arrived was that there was nothing to figure out. I opened the box, washed the bottle (shaped more like a flask to fit the contour of your arm), filled it up, slipped the band on my arm, and attached the bottle. That was it! Then came the real test—running with it.

It actually works quite well. I was surprised how securely the bottle stayed in place. It didn't slip around and it didn't bob up and down. It did take a few times to get the hang of removing the bottle (because the quality/grade of Velcro is very sturdy), but after a few tries I had no problem detaching the bottle. Reattaching is very simple too—just stick it back on the band.

The only thing that was a disappointing was the size of the bottle (12oz). I would be able to use the Body Bottle on a run up to about 6 miles, but not on a run much further than that and definitely not on a long run. I guess you could run with a bottle on each arm, but that would mean buying two bottles. The Body Bottle sells for $24.95 each, but you do get 20% 0ff when you buy 2 or more. Also, the website says that if you're running a half or full marathon in 2009, you get a 20% discount.

So, Body Bottle Gets 4 out of 5 Dudes on RunnerDude's new rating scale. Great product just needs a bigger bottle option. Check it out on their website and give it a try!