Holiday Gifts for Runners!

At a loss for what to give someone who has everything? Maybe it's your spouse? Sibling? Best friend? Boss? Colleague? Neighbor down the street? Are they a runner? If so, then check out the gift suggestions below. From the practical, to the indulgent, to the whimsical, there's something for every runner in your life. Check it out!

Warrior Training Bracelets
Warrior Training Bracelets from Endorphin Warrior are made to wear while running, cycling, working out, sweating, racing...or all day long. Each features a positive and powerful keyword or phrase to help you train, perform and live with greater strength of body and mind. Available in multiple sizes to fit both women and men. Selling for $20 each, these make great gifts. Perfect for stocking stuffers! Endorphin Warrior also sells rings, necklaces, hats, T-shirts, and more!

Hog Wash™ and Toe Juice®

Hog Wash™ was created by request from nurses that were suffering from dry, cracked hands from having to wash them so frequently. They wanted a sanitizer that would prevent the dryness and cracking while at work. I personally use Hog Wash™ and have it available for my clients to use in the Studio at RunnerDude's Fitness. With multiple clients using the same equipment, it's essential for both me and my clients to take care not to spread germs and colds. I can speak from personal experience that it really does work. Your hands don't have that dried-out feeling you get when using most other hand sanitizers. Toe Juice is another great product. It works great getting rid of dry calloused areas on you feet. Also helps get rid of athlete's foot, jock itch, ringworm, and other fungus related skin issues. Both Hog Washand Toe Juice make great stocking stuffers. You can order the products online at the Hog Wash™ or Toe Juice® site as well as at amazon.com and drugstore.com. Or if you live in the western part of the country as well as Illinois and Kentucky, you can pick them up at your local Walgreens, Harmon's or Albertsons.

CEP Compression Socks

Give yourself an edge with CEP Running O2 Compression Sportsocks featuring 18-25mmHg compression. Used by professional triathletes around the world, CEP running socks are the first scientifically proven compression running socks - to maximize power, boost energy, and speed recovery time. See what all the buzz is about and try CEP Running O2 compression socks today. With a 30-day money back guarantee, you have nothing to lose. Available for men and women in white, black, pink or green. Sold per pair for $59.90. Use the coupon code "Runnerdude" and save 10% on  your order!

RoadID

If you are a runner, cyclist, triathlete or just a person who doesn't sit on the couch all day, RoadID is for you. This awesome piece of gear not only looks good but it could save your life. In the event of an accident, if you can't speak for yourself, your Road ID will. Available in 6 different styles. It's not just a piece of gear - it's peace of mind. $19.99

Firefly® Supernova

Running at night? Cycling in the wee hours of the morning? If so, make sure you can be seen by motorists - it could save your life. Make sure you can be seen - take Firefly with you - whenever you go out in the dark. This little fella packs quite a punch. Simply put, it's the brightest, lightest, most durable security light in its class. Other lights just don't compare. You won't believe how bright this safety light is. Its durable plastic clip enables you to securely attach it to your waistband, belt or even your shirt collar. Wear it whenever you go out at dark and be seen by motorists from up to a mile away. $12.99

The Sprinter Headlamp

This month, Black Diamond released a new headlamp called The Sprinter. This headlamp is ultra light, weighing only 3.5oz. It has a very bright light (around 70 lumens) which well let you see about 150 feet ahead and best of all the light is focused on the ground right around your feet and a few strides ahead, perfect for runners. The headlamp also comes with a blinking red light positioned on the back strap making it a great safety feature. Probably the best feature of all is that the lamp is rechargeable. There's no batteries!! $79.95 

Timex Global Trainer GPS

Introducing the Global Trainer™ Bodylink® System, the first GPS-enabled watch worthy of the Timex® Ironman® name. Get pace, speed, distance and more—all on your wrist. Easy to use for those who want a simple speed & distance product, thanks to the thoughtful and intuitive interface that Timex is known for. But also fully customizable for multisport athletes that require a high-performance training tool. $300

Right now Timex is offering a $50 Rebate!

Saucony ViZi-PRO High Visibility Gear

Are you concerned with safety when out on a run at dawn or dusk? If the answer is yes, then Saucony has a solution for you. Saucony introduces VI PROZI to the high visibility gear on the market. This striking fluorescent orange definitely stands out from the traditional fluorescent yellow. There are three essential pieces in the men’s and women’s VIZI PRO line, which include the Saucony VIZI PRO Soniclite HD Jacket, Saucony VIZI PRO Optech Sportop and the Saucony VIZI PRO Soniclite HD Vest. For the men's line [click here]. For the women's line [click here]. $15-$150

Hot Hands Hand Warmers and Toastitoes Foot Warmers

Many people find that when the weather turns cold, no matter what they do they have a very difficult time keeping warm. No matter how many layers they put on they still can not beat the chill factor, but the good news is now there is a way!            Hot Hands hand warmers are 100% natural which means no harmful chemicals or batteries. Composed of iron, water, salt, wood fiber and activated charcoal these all natural products make our hand warmers, safe and environmentally friendly. Once the warmer is removed from its package, it is air activated to produce a warming all natural heat keeping your hands warm for up to ten hours. Hand Warmers are perfect for anyone who enjoys enjoying the great outdoors regardless of the temperature. Because of their air activation they are easy to open and activate, even with gloves on! They are perfect for sticking in your pockets for some added warmth. $.75 per pair or $27.95 for a box of 40. Also check out Toastitoes Foot Warmers.

Stuffitts Shoe Savers

Stuffitts is a soft, form-fitting shape that is inserted into shoes after wearing. Combining new fabric technology, a unique foot-shaped design that maximizes point-to-point absorption, and soft cedar inserts – a pair of Stuffitts can help extend the life of your shoes significantly by protecting your shoes from moisture and odor! Stuffitts work effectively in all types of shoes, boots, and cleats…they also come in sizes to fit men, women, and children. They are made from 100% natural cedar and are 100% reusable. I have a pair of Stuffitts and they're great! Check out my review of Stuffitts. $24.95

BibFOLIO

The great people at Gone For A Run have created a unique place to keep all those race bibs! BibFOLIO is the perfect solution for collecting racing bibs. As you add racing bibs and your collection grows it becomes a great memory and conversation piece of races run.  Supply the name or message and your BibFOLIO cover will be customize just for you.  It's a great piece to display on a coffee table, easel, desk or bookcase. Surely to be treasured for many years to come. I have a BibFOLIO and it's a great way to safely store your treasured racing bibs. Check out my review of the BibFOLIO. $39.99 While you're at the Gone For A Run Website, be sure to check out all their other great gifts for runners!

THRIV Natural Performance Apparel

For many years, cotton was the only option for athletes. Traditional cotton could become heavy and damp with sweat, making extended workouts uncomfortable. Polyester was reintroduced as a fiber that could perform, keeping the athlete dry. However, the material had its own host of problems—skin irritation, odor retention, lack of comfort, and a reliance on petroleum-based products and chemicals. To solve the synthetic problem, the founders of Thriv looked back to nature for a solution. Natural answers are often the best, but the toughest to come by. The solution: flex-fiv natural performance technology—a blend of Organic Cotton and Bamboo with the innovative fabric finish (bamco™—patent pending). I have several Thriv shirts and I love them. They wear very well. I highly recommend the brand. Check out the website to see all the tops, shorts, and tights available for men and women. $29.99 and up. Want more informaiton on Thriv? Check out my review.

Fat: The Good and the Bad

Just like most things, with fat there's a good side and a bad side. Yep, I actually said there's a good side to fat. Along with carbohydrates and protein, fat is an essential macronutrient. Fat is a backup source of energy. It also supplies linoleic acid which is an essential fatty acid needed for growth. Also, the nerves in your body are covered with something called a myelin sheath. Guess what? The myelin sheath is made of fat. That's one of the reasons why when you go on a starvation diet, you can actually gain weight. If your body thinks it dipping too far into the fat reserves, then it will begin burning muscle as fuel instead of carbs or fat, in order to protect itself.

So who da thunk that fat was a good thing. Well, just like most everything else in this wonderful world, there can be too much of a good thing. Fat is no different, especially if you're talking about visceral fat. Have you ever seen an individual with a protruding gut? Maybe you have one? Is it hard? Ever wonder why? Well, the hard protruding gut sometimes called a "beer belly" isn't strong muscle. The protrusion is caused by too much visceral fat. The stomach appears hard because unlike fat stored else where on the body, visceral fat is located beneath the abdominal muscles in the chest cavity. So as the amount of visceral fat increases, it begins to push the abdominal muscles out causing them to become taunt, not strong. Elsewhere in the body, fat is more subcutaneous which means it's found just beneath the skin. That's why on your butt, legs, arms, and thighs, you see it wiggle and jiggle. 

Just because you have a high body fat percentage doesn't automatically mean you have a lot of visceral fat. Have you ever heard, "It's better to have a pear shape than an apple shape?" Well, what that means is, if the body fat is carried below the waist it's in a healthier location. Now if a person has a body fat percentage that puts him or her in the Obese category, then no matter where it's located, it's not too healthy for the individual and they need to work on decreasing their total body fat. However, if you're within the healthy body fat percent range or maybe just a tad over into the overfat range, and what you do have is carried more below the waist, then you're at a lower risk of diabetes and coronary heart disease.

Visceral fat is a fancy name for the fat in the chest cavity. Your body needs a little amount of visceral fat. It's kind of like nature's bubble wrap for your internal organs. It acts as a cushion for the organs and protects them when you're hit in the stomach or when you fall. The key phrase there is "a little amount of visceral fat." When you have more than you need, it becomes dangerous. High amounts of visceral fat have been linked to diabetes, heart attack, high blood pressure, stroke and some cancers.

The first thing many people think of in trying to get rid of the gut or visceral fat is doing tons of crunches and or going on a diet. Well, exercise is key, but it doesn't have to be crunches. It's almost next to impossible to target a specific area and make it lose fat. So, doing crunches may help strengthen the area, but if you're losing fat, it's probably more just due to the fact that you're upping your metabolism and burning more calories as a result of the crunches.

Diet is great and everyone should be watching the types of fats that they're eating, making sure to eat more of the healthy fats such as polyunsaturated and monounsaturated as well as Omega 3s. Many are surprised to find out that their total daily caloric intake should be comprised of 20%-35% fat. But again, this needs to be healthy fat. Decreasing your daily intake of fat or just trying to get rid of visceral fat with diet modifications alone will probably have very little effect.

Physical exercise is the best way to lose visceral fat. Not only will you look and feel better, your entire body will benefit when you decrease the amount of excess visceral fat you have. Decreasing the amount of visceral fat you have will decrease your resistance to insulin. This can help prevent or reduce your risk of Type II Diabetes. If you're already a diabetic, reducing the amount of visceral fat you have can increase the efficiency of the insulin your body produces, making it easier to control your blood glucose levels. If you have hypertension, reduced visceral fat can help you better control your blood pressure reducing your risk of stroke or heart attack. And best of all, your clothes will feel better!!

Full body workouts, fitness walking, and running are great ways to increase your metabolism overall which in turn will help decrease your body fat percentage on the whole, particularly fat in the gut. Resistance training or weight training is one of the best ways to lose body fat. It's probably even better than running. Yes, RunnerDude just said that resistance training is better. In this case, it really is. Running is great and while you're running you're getting a great caloric burn, especially if you're doing more intense types of runs such as intervals, fartleks, tempo runs, sprints, or hill workouts. But unfortunately when you stop running, that good caloric burn pretty much stops soon after. Research has shown, however, that with resistance training(weight training), the caloric burn can last up to 9 hours after you've finished your workout. Wow! What a better way to start your day than with a good workout and get the metabolism ramped up for the day; then top it off with an afternoon walk or run.

If you're worried that resistance training will add bulky muscles, you need not worry. If you stick to lighter weights and higher repetitions for each exercise then you'll definitely gain muscular endurance and you'll begin to see some more definition in your muscles, but you won't bulk up like a body builder.

Circuit workouts are great for upping you metabolism. You can get a full-body workout in a fairly short period of time. Or you can break the circuit workout into an upper-body and lower-body workout. A circuit workout is simply a workout where you move from one exercise to the next without taking a break in between. The circuit should consist of 10-12 different exercises. I like to insert a core exercise in between each exercise. For example you'd begin with an upper-body exercise (like a dumbbell pec fly), followed by a core exercise (like a plank), followed by an upper-body exercise (like an upright row), followed by a core (bicycle crunches), etc. After all 10 or 12 exercises are completed, then take a 1-3 minute break, get water, towel off, and then repeat.

If you're interested in having a custom full-body, upper-body, and/or lower-body circuit workout created to meet your specific needs, email me at runnerdude@runnerdudesfitness.com. I'll be happy to work with you.

What are you waiting for? BUST THAT GUT!!

Post Turkey Day Workout!

Okay, so Turkey Day has come and gone. Did you eat way too much yesterday? Is the ole gut protruding just a little more than normal? Do you feel that second helping of stuffing creeping onto your thighs? Are you feeling a little guilty for having the second piece of pie? (By the way did you know it takes more than 2 hours to walk off a slice of pecan pie?) The average Thanksgiving meal is about 1500 calories. That's almost as many calories you need for the entire day. Then there's all the leftovers and some of you are you still making the rounds and have other family meals to attend.

Are you panicking at the thought of more culinary delights just waiting to temp you?  Do you feel doomed that from here through the New Year you're going to undo all the hard work you've done the previous 11 months? Not to worry! Couple a little self-control at the table with some high-intensity workouts and you'll enter the New Year with something other than "lose 10 pounds" on your New Year's resolution list. 

Remember that exercises targeting the larger muscles groups such as the hamstrings, glutes, and quads will help you get the largest calorie burn. Muscle is what burns the calories, so if you're working more muscle mass, you'll burn more calories. Squats and lunges are some of the best lower-body exercises that will help up your metabolism. Plyometric exercises (hopping, bounding, jumping) will also get a great calorie burn. Jumpsquats, mountain climbers, burpees, ice-skaters, and lateral hops are simple and effective plyometrics exercises that are great for upping the metabolism. Below are a couple of great post Turkey Day workouts to up that metabolism and burn off some of those few thousands extra calories you took in yesterday.

Ramp it up with a weekly speed workout. Pick one of the workouts below to add to your weekly routine and you'll quickly up your metabolism, drop a few pounds and increase your pace too! (My favorite is #6. It's tough, but man, when you finish it, you feel great!)

• Workout #1—5x1000m @5K race pace with 2-minute recovery (walk or jog) in between
• Workout #2—6x800m @10K race pace with 90-second recovery (walk or jog) in between
• Workout #3—Three sets: 1x1200m @ 10K race pace with 1-minute recovery, 1x400m @5K race pace with a 3-minute recovery (walk or jog) in between each set
• Workout #4—4x1600m @10K race pace with 3-minute recovery (walk or jog) in between
• Workout #5—8x800m @10K race pace with 90-second recovery (walk or jog) in between
• Workout #6—400m @ 5K race pace (30sec recovery); 800 @ 10K race pace (90-sec recovery); 1200m @10K race pace (2-min recovery); 1600m @10K race pace (3-min recovery); 1200m @10K race pace (2-min recovery); 800 @ 10K race pace (90-sec recovery); 400m @ 5K race pace

Not into interval workouts, then try this up-your-metabolism circuit workout.

Or, try this full-body circuit workout.

So enjoy a few of those holiday delights and then hit the road or the gym or both!

A RunnerDude's Thanksgiving-2010

I’m thankful for the creation of Anti Chafing creams.
I’m thankful for the ice bath although it makes me scream.

I’m thankful for the inserts that keep my tootsies comfy.
I’m thankful for pre-run oatmeal and yes, I like mine lumpy.

I’m thankful for post-run coffee, with my buds around the table.
I’m thankful for the peanut butter smeared atop my bagel.

I’m thankful for the long run and how it relieves the tension.
I’m thankful for all the support during a year of huge transition.

I’m thankful for all the guidance I’ve received from many peers.
I’m thankful for family’s patience during this year of switching gears.

I’m thankful for the interviews with greats like Yasso and Galloway.
I’m honored that they took the time, it really made my day.

I’m thankful for the pasta, bagels, and the Gu.
I’m thankful for the long runs that don’t involve a loo.

I’m thankful for my running buds, like Bobby, Dena, and Wayne.
I’m thankful for their support and hope I’ve not been a pain.

I’m thankful to the marathon, for eleven I have conquered.
I’m thankful for that annual goal and the confidence it has nurtured.

I’m thankful for my fitness passion and being oh so driven.
I’m even thankful to my Garmin although it’s been a lemon.

I’m thankful for my running shoes that carry me miles and miles.
I’m thankful for the race volunteers and their big encouraging smiles.

I’m thankful for my beginning runners and their faces all a glow.
I’m thankful for their many questions that keep me on my toes.

I’m thankful for the awesome runners I’ve been privileged to encounter.
I’m thankful for their inspiration, for without, life would be a downer.

I’m thankful for my dream to one day BQ,
Even though I may have to wait until I’m 72.

I’m thankful to the one above for being by my side
I’m thankful for friends and family and the encouragement they provide.

HAPPY THANKSGIVING!
RunnerDude

Mind Games

buuuuzzzzzZZZZZZZZ!! How many times has your alarm shocked you out of a deep morning's sleep to wake you for your morning run? How many times have you hit that snooze button while the "mind games" begin? It's too cold to get out of bed. I think I'm getting a cold....better not run today. How many of you actually sleep during that extra 5 minutes of snooze time? I must confess that all too often I'm struck with the "runner's wake-up mind games." Thankfully, I rarely ever succumb to the games. Instead I moan, roll out of bed, and stumble in the dark looking for my running shoes, because I know that if I miss that run, I'll regret it for the rest of the day.

Recently Nike released a new short movie from director Casey Neistat. It was written years ago when Casey first started running. The 2.5 minute short movie not only explores the mind games runners face before they get out the door, it also delves into the ideas one focuses on while on the run.

His film was commissioned to be made while Neistat trained in NYC for the New York City Marathon this year, to help celebrate the Nike way of showing creativity through sport. For three weeks, Casey used a smalled HD video camera that he carried with him on runs to shoot the movie. Jordan Galland, a good friend and long time collaborator, did the the music for the movie.

I think any runner will relate to Neistat and his running journey. Check it out below.


Mind Games - directed by Casey Neistat from Nike Sportswear on Vimeo.

Wonder if Poseidon Was a Runner

Treadmills. We've all used them. They're great for when it's too cold, too hot, or just simply when there's no good or safe place to run. If you're creative you can get in a great workout on a treadmill be it a regular run, sprint intervals, a tempo run, or even hill work. Whether you use the treadmill at the gym or you've invested in a quality home treadmill, it can be a lifesaver for a runner, especially one who is in training.

Recently I was introduced to an entirely different approach to the treadmill—the water treadmill. Yep, that's right, a water treadmill. Water therapy has been used for decades for rehabilitation. The use of a physical therapy pool is very beneficial in the recovery of muscle injuries. The support of the water provides resistance and muscle activation without the impact.

The people at HydroWorx have created the best of both worlds with their HydroWorx X80 portable underwater treadmill and jet machine. This unique underwater treadmill turns any static pool into a highly functional rehab and fitness experience. The portable underwater treadmill offers low impact cardio and also comes with an integrated resistance jet for enhanced rehabilitation and conditioning. By attaching a massage hose to the fully adjustable resistance jet, you can soothe aching joints and muscles with a deep tissue massage.

The water treadmill is not just for physical therapy rehab centers. Fitness centers and universities are starting to see the benefits of water training and are equipping their pools with water treadmills for fitness training. UO, NCSU, OSU, KU, UK, and MSU are just a few of the universities across the country using water treadmills.  The really cool thing is that you can do entirely different workouts on the water treadmill, because there's not the concern of falling off and hurting yourself.

So, is there going to be an Atlantis Marathon? Don't know, but if you ever have a chance to test out a water treadmill, you might be pleasantly surprised. I know I'm heading to NCSU for a test run. Wonder if I have to put baggies over my running shoes? ;-)

Push-Ups, A Runner's Best Friend

One of the biggest reasons, runners begin to slow down as they get older really has nothing to do with age. Instead, it has more to do with a weak upper-body and core. For this post, I want to focus on the upper-body.         

Dr. Kenneth Cooper of the Cooper Institute once said, "We do not stop exercising because we grow old - we grow old because we stop exercising." I think this quote really speaks to why many older runners begin to slow in their 50s and 60s.

Older runners are definitely exercising their legs and their legs aren't the problem. That's why so many are perplexed as to why they're slowing down or fatiguing sooner. In many cases, the "slowdown" has more to do with decreased upper-body strength rather than age. As we get older, our everyday activities require less upper-body muscle. Work has us more sedentary. We're too busy for the softball or bowling league. The kids are grown and we're no longer playing with them in the back yard. We're paying the kid down the street to do the yard work. We gave up that gym membership long ago. As a result, the lack of upper-body and core strength, causes the upper-body to fatigue sooner than it used to. When the upper-body fatigues, you lose good running form. And when that happens, leg fatigue is soon to follow.

So, instead of just accepting that you're getting older, do something about it! Okay, so now your thinking, "I don't have time or the money for a gym membership or to invest in in-home gym equipment." No, problem. You don't need any. Push-ups are one of the best upper-body exercises a runner can do to increase upper-body strength and improve running form.

Push-ups are often thought of as just a chest exercise. Well, push-ups do target the Pec Major muscles, but they also strengthen the Anterior Deltoids (front of the shoulder), Triceps, Biceps, Lats, and Abs. And the great thing is all you need is your body and the floor!

The movement of a push-up is as simple as 1, 2, 3.

1. Lay face down on the floor. With arms bent, place your hands palm-side down on the floor a little wider than shoulder-width apart. Your hands should be positioned in line with your shoulders.
2. Think of your entire body from head to toe as one unit. While exhaling, push away from the floor until you've fully extend your arms. From head to toe, your body should be a straight diagonal line. (No bent knees or arched mid-section.)
3. Inhale as you slowly lower your body, bending your elbows until your chest touching or almost touching the floor. That's one repetition.

That's it! 1, 2, 3! Push ups are one of the simplest exercises, but don't let the simplicity of the movement fool you. They're darn tough, especially if you're new to doing them. Take it slow. If needed, you can do a modified version where you rest on your knees instead of your toes. If you do the modified version, however, you still need to make sure that from your head to your knees is a solid unit (no arched backside). Take it slow. If 10 is max, that's awesome! Stop at 10, take a  break, and then do ten more. Over a week try to work yourself up to doing 3 sets of ten. Once you've mastered that. Shoot for 3 sets of 12. Master that, then go for 3 sets of 15. Working up to 3 sets of 20-25 three times a week is awesome.

After you've mastered the basic push-up, there are countless ways to vary the exercise. Below are seven variations on the standard push-up. These exercises are more challenging and place more focus on either the upper, middle, or lower chest. A few of the exercises even use a med ball to throw in a balance element working all the stabilizer muscles in your arms and torso. Enjoy the variety and have fun. Keep at it and before you know it, you'll be running stronger and longer!