Compression Socks - Are they for me?

How do they work?  As you run, your body pumps blood to the muscles as equally as it can, unfortunately blood can pool in certain muscles due to gravity causing fatique and cramps.  Enter the Compression socks, these socks apply pressure on the legs, ankles and feet with the highest pressure at the ankles, this causes the blood into narrower channels, sending it back to the heart and not letting it pool in the feet.

Who wears them?  Anyone can wear compression socks, originally designed for those with circulation problems, the socks have now found their way into sports.  Some athletes wear compression socks because they prevent cramps, move lactic acid away from the muscles more efficiently, speed up blood back to the heart to enhance endurance, and they help stabilize the lower leg!

When should I wear them?  Many wear them during races, especially triathletes during the run portion as this is the hardest on the leg muscles where fatigue and cramps can set in.  Try wearing them during a run and see how they feel, but definitely wear then after a work out!  The American College of Sports Medicine study showed quicker lactate acid reduction when wearing compression socks after a work out!

Fleet Feet Sports carries a extensive line of compression socks, stop by and ask questions about how they work and try on a pair!  Another great piece of gear helping make your workouts the best they can be!

Are you using a heart rate monitor?

Why use a heart rate monitor? It’s as easy as training and racing and a pace that’s right for you! A heart rate monitor is the only way to accurately track your heart rate through your ENTIRE workout!

First determine your maximum heart rate MHR and your resting heart rate RHR.
Maximum Heart Rate – most say to subtract your age from 220 to determine this rate. There is some new thought rolling around that already fit people should subtract half their age from 205 to determine this rate.

If you don’t trust this then do a personal test, find a hill (Buena Vista or Runnymeade-200-300 meters in length) and sprint up the hill 5 or 6 times with a light job back down as your only rest period. This should get you pretty close to your Maximum Heart Rate.

For your resting heart rate, strap on the monitor when you first get up in the morning and rest for 3 or 4 minutes then record the resting heart rate RHR.

Now you can calculate for your workouts your MHR – here’s an example: ((MHR-RHR) x Percent level) + RHR

Take your Maximum Heart Rate-Resting Heart Rate X your percent level + resting heart rate.
For 95% workout, your calculation should look like this: ((190-50) x .95) + 50) = 183 BPM

Below is suggested percentages for workouts and distances:

Workout Percent of Maximum Heart Rate (MHR)

Easy run and long run 65-75%

Tempo run 87-92%

Interval repeats 95-100%

Race Distance

5-K 95-97%

10-K 92-94%

Half-marathon 85-88%

Marathon 80-85%

Most running websites include heart rate tables for use during training, you’ll find that using a heart rate monitor will not only keep you from overtaxing during those long workouts, but keep you at maximum fitness during ALL workouts. Think about the heart rate monitors that come with our Garmin line! Do you like using a heart rate monitor?

Some UltraRunning Tidbits!

Here’s a few interesting tidbits of information about the history of Ultra Running. Did you know that it started in 1867 - 'Pedestrianism' when Edward Payson Weston walked from Portland to Chicago in 25 days, captivating the nation. A rivalry quickly ensued between Weston and Daniel O'Leary, and Irish Immigrant which developed into the Long Distance Championship of the World. What started as a walk turned into a “go as you are” which developed into running.

Then in 1921 - The first Comrades Marathon was held in South Africa to commemorate soldiers who died during World War 1. This 90K race was the first over marathon distance. It became so popular that the race today is now capped at 13,000 runners.
In 1953, the London to Brighton ultramarathon was inaugurated this was followed in 1986 with the inauguration of the Marathon des Sables, a seven day race through the Moroccan Sahara, considered one of the toughest races in the world.

In 1984, Yiannis Kouros sets 16 world records at a New York 6-day race, followed by the Sri Chinmoy 24 Hour race where he set a new world record of 177 miles, much of it run at a blistering 7 minute mile pace. Today Yiannis Kouros holds records at distances ranging from 100 to 1000 miles and times from 12 hours to 6 days.

What’s your longest run? Do you have the right gear?

Knowing when to stop!

As people we know exactly what that sentence, but sometimes as athletes it’s so difficult to listen to that sentence and do it! Your body is the most amazing miracle and has its ways of telling you when something is wrong. Here’s a few insights:

• Everyone is used to the usual stiffness, soreness and tightness as you start your exercise routine. These symptoms should subside after about 10 minutes of exercise. Listen to your body if sharp pain or severe tightness persists during the work as this could be a sign of serious injury.


• If you experience this pain during your workout decrease the intensity, decrease the distance and stretch mid workout. If the pain is gone is 24 hours continue on with your workout schedule.


• If the pain persists, rest and ice the area for 48 hours. If the pain is still there at rest then refrain from running and try some other pain free cross train for a few days.


• If the pain still doesn’t go away and is present during rest, it’s a good idea to seek the help of a medical physician.


• If the injury was a running injury consider cycling more if a triathlete to keep fitness level up without the stress on the feet, vice versa if the injury is a cycling injury-decrease the cycling days and add in more swimming or running.

By listening to your body, small nagging injuries don’t become full blown ones that interrupt your fitness routine for longer periods of time. Even if it is painful to refrain from running, listen to your body and it will run better! What advice do you have to stay injury free?

Gift Ideas for Dad

Father’s Day is coming up this weekend and you’re stuck with crickets on the brain when thinking of the right present for Dad. Why not a present of fitness? Give Dad a gift certificates to Fleet Feet Sports for a pair of shoes also include the proper fitting! You know the right pair of shoes for your feet are monumental in controlling injuries, what about Dad? Get him the right pair of shoes and he’ll thank you as knee pain, hip pain go away. Many forget about the benefits of our cooling craft fitness apparel, why not get a shirt for Dad? Even if he isn’t out running the Buena Vista roads, our Craft shirts are a great way to keep Dad cool on the boat, on the beach, and even working in the yard! Hats for the family bike ride, even our Orthaheel sandals for those lazy days of summer. Fleet Feet Sports not only carries shoes and apparel for the fitness Dads but the shoes and apparel that the weekend warrior Dads will love. Stop by for Father’s Day suggestions or make it easy on yourself and purchase a gift card and let Dad get what Dad WANTS!

How fast can a human being run?

The fastest a human being can run is 27 miles per hour. The fastest ever recorded was Usain Bolt in the 100m, during his 9.58 second run, his speed averaged 23.3 mph but during the 60m stretch he increased it to 27mph. The strange part is that there isn’t much distinction between faster animals – cheetahs, dogs, ostriches, their tendons and muscles are not much different from ours.

Another surprise is that it doesn’t matter how many legs you have on your speed. The key to speed is now how fast the legs move but the force they exert on the ground. In a study, the slowest runner of the group repositioned her leg the same way Donovan Bailey repositioned his leg. A fast animal can exert 2.5 times their body weight in force on their feet. Human beings at this time can exert 4 times their body weight on their feet. Researches see our speed increasing by 5% as muscles get stronger.

Why are sprinters more muscular that distance runners? Distance running is more cardiovascular running that sprinting. The most important part of the body is the heart, not the muscles. A 100 pound antelope can run a marathon in 45 minutes compared to our marathoners clocking in under two hours because that antelope has a heart twice the size of ours, it increases the number of red blood cells in the system.

Sprinter, distance runner, recreational runner-it’s all in the genes. Let us make sure you have the right equipment on your feet.

Help us win 50 BEST RUNNING STORES!

Fleet Feet Sports is reaching out to all customers to vote for us as one of 2010’s 50 BEST RUNNING STORES. We need your votes! This award is given out annually by Formula4Media, the industry’s media leader. The selection process of the 50 Best Stores begins with stores being nominated by consumers and members of the trade. Nominations are edited, and then more than 100 stores will be mystery shopped and “rated” by Franklin Resource Group, the leading retail merchandising company serving the sporting goods market. Stores are also evaluated based on ratings from vendors and their involvement in and support of the local community. Emily, Keith, and the Fleet Feet Sports staff are so proud to be part of the fitness community in the Triad and hope you will continue to show your support by casting your vote for us!

www.competitor.com/50Best

What have YOU seen on a run?

Facebook status update from a runner: "Saved a bird today on my run! Found a hawk hit by a car on Walker Road. Took of my shirt threw it on the bird, picked it up and ran the last mile home with the bird under my arm. Got ready to call Wildlife rehab but it must have been stunned because it awoke under the shirt and flew away (enter me screaming like a little girl as the bird moved.)"

Everyone has that story, something strange you’ve seen on the run. Sometimes it makes you run faster as you pass it like a deer leg sitting by the side of the road out in the middle of nowhere. (pondering how did it get there, where’s the rest of the deer, if something ate the deer is it hiding in the bushes looking for me?) To the outright outrageous, like a man running ahead of you in WAY to short shorts without any type of support! (Is that what I think it is? Oh my goodness, it is! Do I say something? There it is again! Don’t look, don’t look, don’t look)

It’s fun to swap these stories after a good run, these little things are what makes life interesting and why we lace up the shoes and step out the door. Much more interesting than the treadmill and watching TV. These experiences add color to what we thought when we started was going to be a mundane, long, lonely run. What about you? Have ever seen something that made you pause on YOUR run? Want to swap stories?

Have you found your "sweet spot?"

What is your running form?

Take your shoes off and run a little bit. What do you find? Your gait is different? You feel lighter on your feet? Your posture has changed? Most runners find that just a few steps barefoot they change from heel striker to mid to forefoot striker.

Enter Newton Natural Running Shoes, the way for runners to achieve that “natural” gait. If you’ve had injuries and issues with your running, tried inserts, tried different shoes, tried everything, think about Newton Naturals to get your body back to its “natural” state. Newton Naturals are designed to help you find your “sweet spot,” the optimal way for your foot to hit the surface and help you run injury free. Getting your body back to the way it wants to run is the natural way to run.

According to the book, Born to Run, humans are designed for distance running. “That was the real secret of the Tarahumara: they’d never forgotten what it felt like to love running. They remembered that running was mankind’s first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain.” Getting back to basics helps you remember what it was like to run like a kid, to enjoy it without the nagging injuries.

Find your natural state with Newton Naturals and get back to enjoying your run! Stop by the store anytime and find out if Newton works for you!

5 No Nonsense Tips for Exercising in the Heat

We can’t emphasize enough how important it is to take care of yourself when exercising in the heat. Here are five basic tips, some you may already know – they’re just a reminder to take care of yourself!

1. Get acclimated – if you have a race than promises sultry weather try to travel to your destination ahead of time to get acclimated to the temperature if possible. Depending on the temperature change it can take 14 days to get used to the heat.

2. Stay hydrated – we can’t emphasize this enough, your body regulates its temperature by sweating and if you don’t have enough fluid in your system you can’t sweat which means you cannot regulate your temperature. Nobody wants to say it but if you go 4-6 hours without eliminating then you’re dehydrated.

3. Take it Easy – if the temperature is over 90 realize that it may not be your best workout and be good with it, you’re out there. Do your best and as your body gets used to warmer weather your performance will get better.

4. Be Crafty – wear light breathable clothes like our Craft line, get the moisture away from your skin and let your skin breathe. If you wear a protective hat during the summer, take it off during rest stops to let your head breathe and cool off. If you don’t wear a protective hat, remember that you NEED sunscreen for your scalp as well as the rest of your body!

5. Be Smart – use common sense, if you start feeling bad get inside to lower your core body temperature. Don’t start something new or try a new route if the day looks particularly steamy. Wear the right clothing and protect your skin with sunscreen. Most of all keep putting in all the liquid you’re sweating out.

Workout right and you’ll be as happy at the end of that run as the beginning! What are your summertime exercising tips?

Want a watch that trains with you?

This Thursday, the 20th Fleet Feet Sports will hold two clinics for our Garmin line of GPS watches. These clinics are designed to help those without Garmin products understand their significance in helping athletes train to those WITH Garmin products understand all the great features and use them to their fullest.Our first clinic from 7-8pm is the Garmin 310XT. The 310XT is the ONLY fully waterproof GPS unit offered by Garmin and is the triathlete’s dream.

The 310XT tracks bike and road miles and sends them wirelessly to your computer. Tracking distance, pace and optional heart rate , the 310XT goes effortlessly from bike to wrist for easy transitions. The 310XT has the longest battery life, 20 hours, and is waterproof up to 50 feet, so this watch not only looks good but stands up to the workouts for everything from a Sprint to Ironman. Take advantage of a $50 rebate on the 310XT now through 8/1/10!

From 8-9pm, we’ll showcase the Garmin 405 & 405CX Forerunner. Each run is unique, that’s why the Forerunner 405 can log those miles with you, recording date, time, distance, pace and optional heart rate. Data is send to your computer when in range and stored to help track your training progress. Don’t have a running partner? Use the Forerunner’s Virtual Partner with your stored data and race against yourself for improved performance and time! The 405CX offers calorie tracking and comes with a softband for those that prefer a snugger fit. The 405 and 405CX are sleek and comfortable with a bezel design making looking at and adding data easy. Take advantage of a $50 rebate on the 405 units, now through 5/31/10!

RSVP for either clinic at http://www.fleetfeetwinston-salem.com/ under the events section. If you own a Garmin unit, be sure to bring it with you!

Put a HAMMER to your hydration!

While not everyone sweats at the same rate as their exercising comrades, it is essential during those long training sessions to make sure you are replacing fluids as you sweat them out. 2 or more percent loss of body weight due to perspiration can cause a drop in blood volume according to some studies, this makes the heart work harder and can result in muscle cramps, dizziness, fatigue.

Remember everyone does sweat the same way, use our blog about sweat to determine your sweat ratio, then experiment with hydration during working out to find what’s right for you. · Here. some basic guidelines for fluid replacement:

• 2-3 hours prior to exercise, it is a good idea to consume approx 15-20 oz of fluid, followed by 8-10 oz 15 to 20 minutes before you start.·


• During exercise, consume 8-10 oz for every 15 to 20 minutes. If your workout continues past 90 minutes add in a Heed Sports Drink every 30 minutes. Hammer HEED is a good during exercise sports drink.·


• After exercise, weight yourself to find fluid lost, drink 20-24oz of water for every pound lost during your working, follow within 2 hours with a 4:1 carbohydrate to protein to replace Glycogen stores. Good choice is Recoverite from Hammer Nutrition.
  

We all know how awful you feel when you don’t get the hydration right, stop by the store and we’ll help you with our line of Hammer Nutrition products and how to develop the right system for your exercise needs.

I'm melting......

Did you know that the average person has 2.6 million sweat glands? If you’ve been out on the road running or biking, you’ve probably been using ALL of them. The old school of thought used to be “drink, drink, drink,” meaning you can’t put enough water in your system during exercise! The new school of thought is, “drink with electrolytes” because too much water without them can cause a condition called Hyponatremia. Hyponatremia, also known as low sodium concentration or water intoxication, occurs due to prolonged sweating coupled with the dilution of extracellular sodium caused by consuming large amounts of fluid with low or no sodium. Drinking fluids with electrolytes like HEED help keep your body’s balance during exercise sessions.

So during those long endurance sessions how much are you really sweating? An average person sweats between 0.8 to 1.4 liters (roughly 27.4 to 47.3 oz.) per hour during exercise, the size of the larger bike water bottles. Compare to Alberto Salazar’s recorded highest ever sweat rate (125 oz per HOUR) during his training for the Olympics in 1984!

To determine how much YOU sweat, weigh yourself prior to one hour of exercise, and then weigh yourself afterwards. If you didn’t drink anything or use the bathroom then the difference is your sweat rate-for each pound lost you lost 15.4 ounces of fluid. If you did consume fluids-ADD in the fluids consumed, then SUBTRACT out an estimate of a trip to the bathroom. Don’t forget to record the temperature and humidity AND record for swimming, biking and running because sweat rates for each sport vary.

Do you know your sweat rate? Coming up we’ll tell you why it’s a good thing to know!

Moving From Competitor to Spectator....

After racing for several years there’s been a few revelations along the way. First, I know that I’ll never win a race, I’ve stood there in the front thinking that I’m a Kenyan then as a wave of people pass me, it’s pretty obvious that I’m NOT a Kenyan. I never expected to feel such joy when I became a spectator of a race.

This time as spectator I became in the inner workings of the race rather than just showing up at the starting line and working toward a PR. I spent time getting people excited, talking people into starting a training program, working with people to keep them ON their training program. It felt good to see them hit small milestones all in leading up to the big one.

On race day, I felt the usual rush at the end that some people call “runner’s high.” This time it was different, my time was WAY off my time from the last time I ran the race. My “rush” came when I watched people of our team cross that finish line, some of them for the first time! The accomplish was not just another race put in the books but, watching others that at the beginning said they could never THINK about doing a race, running over that finish line with tears flowing from their eyes. We stand by the sidelines watching people high five them, cheer them on, congratulate them on their finish. They don’t see us standing there, clapping for them enjoying watching their rush of joy almost like it’s our own.

When you move out of competitor into spectator, the race is that much sweeter because just like everything else as you get older you learn that it’s not about you. When you serve rather than request to be served the rewards are more than that quick endorphin rush of crossing the finish line, they’re sweet feelings that last forever.

When have you been a spectator and not a competitor?

Race Day Friends...

Now that our No Boundaries Friends are moving into the 10K training class, let us tell you about a special club out there on race day. It’s a different set of friends that you see several times a year called, “Race Day Friends.” We’ve been out there, standing around in the starting line and seeing a sea of familiar faces.

My race day friends have moved from a general “hey, how ya doing,” to a more competitive bunch. We started off patting each other on the back each race then realized that we’re finishing around the same time. That moved to realizing that we’re finishing CLOSE together on race day, now we’re looking at each other as our finger moves to the start button on our watch as the gun goes off.

The best part of race day friends is they challenge you to be better, when you are running with them you’re either running faster than you normally would keeping up with them or they’re doing the same thing to keep up with you. My last race finished with a sprint I would never have done had I not had a race day friend breathing down my neck throughout the entire race, only to finish 3 seconds ahead! (bragging rights for one year on that one). Another friend was there telling me to get my butt in gear during a swim and I did finish sooner than I expected.
So if you haven’t said hello to those same people you see race morning, take the time before you jog up to the starting line and lay your finger on your watch. You never know, you may get a PR trying to beat one of those Race Day Friends!

Hey, veteran runners, what are your stories of Race Day Friends?

I can do anything for 30 minutes....

This is a great philosophy for racing and life. Moving past the fast moving shorter races into the endurance races requires more mind games. It’s easy to stay focused and in your element where there are lots of people cheering and a finish line under 30 minutes from the starting line. Longer races however, require not only physical toughness but mental toughness-when you get out on that lonely road all by yourself, it takes a lot to keep going and make it your strongest race!

Muscles are screaming in pain, cramping because they are VERY unhappy with what you are doing, you’re out where no one can see you, why not just walk a little while? You know you can run the entire race but the body is trying to trick you into getting some rest saying, “Just a short walk to stretch things out then we’ll hit it hard again.” If you don’t want to regret your performance at the end of the race and know that you can do it then use this mantra, “I can do anything for 30 minutes.”

Putting your mind into the time and setting a distance is a surefire way to find that finish line strong. If out in the country, pick a point and tell yourself that you’re going to run to that mailbox, or that water tower, or that barn then stick to the plan. You’ll find that once you reach that goal, you’ll feel good and ready to set another one, “I’m climbing the hill to the house at the top.” Your mind is stronger than your body when it comes to being tough, the muscles want rest but you know they can keep going. Set another goal and tell yourself, “I have a 10K or a 5K or 2 miles left, I can do anything for ….length of time.” Put your mind in the zone, set a watch if you have to just get to that time limit, and then march onto the next one.

Mind games (on your body not your significant other)to get across that finish line is just one of the things we teach in our 10K training program! Have you signed up today?

What type of mind games do you play on the longer races?

Find the PERFECT Sports Bra!

Have you ever wondered what goes into a bra fitting (guys, you can skip to the next post now). We thought we would answer those questions and educate you ladies out there about why no sports bra is created equal (any why some of you wear several at once). Here are a few facts:

1. Fleet Feet Sports carries sports bras from the 32A to the 52DD –yes that’s right, the 52DD-there is a sports bra for you!
2. The weight of your breasts by size ranges from a B cup adding 1-3lbs to a DD cup adding 9-12lbs! That’s why a good fitting bra is so important!
3. A sports bra should be fitted based on cup size, torso size, and body tissue-that’s why the one you bought right off the rack without trying on doesn’t feel right or rubs the wrong way!

At Fleet Feet, we have a science to finding the right size then many different styles to make sure you have the right fit. We measure in your everyday bra-your rib cage then loose cup determines your size and then based on body type we choose several different styles to try on! Yes, we know sports bras can be expensive-that’s why with our measurement system we make sure you buy what fits so you’ll get use out of that investment. Make sure you have the time for a proper fitting, we’ll record your size and style choice so you’re in and out the next time you need a new sports bra.

You don’t have to know your ABC’s and DD’s, we’ll take care of that for you.

Spring into our New Sandals!

“Our feet are our connection to the earth and our body rests upon them, everything happens from the feet up” –Andrew Weil

Remember the days when you ran around in sandals and enjoyed the fresh days of spring into the warm days of summer? Most runners don’t wear flip flops or sandals as much due to the need for more support on the foot. Sandals without support contribute to all the aches and pains we feel in our feet, legs and back during warmer months. That’s why we added Orthaheel Sandals to our store this week for Spring and Summer. Designed by Australian podiatrist Phillip Vasyli, Orhtaheel is a sandal with an orthotic built in to provide support and fun!

Orthaheels are recommended Dr. Raymond Weil, help reclaim your body’s natural foot print by restoring the foot’s alignment, putting it back in a neutral state. This gives us the stability and support we find in our running shoes with the fun of sandals. Podiatrist designed and tested, Orthaheels are great sandals for those with moderate to excessive pronation, those with heel pain or plantar fasciitis, all types of athletes! Come on in and try the sandals on and find out why many runners/walkers are dancing in the Orthaheels because they found the fun of sandals with the functionality of Orthotics. Orthaheels are available is a variety of colors and sizes-get yours today!

Letter from Coach Stacie to North Carolina Marathoners

Enjoy today! You are a marathon runner!

I hope that your family and co workers are showering you with praise over your fabulous weekend of running. They should be. You all did great. Enjoy their praise and soak it up. Don't diminish what you have done -because every person who says "congratulations" isn't just congratulating you on your race this weekend.. They are congratulating you on the countless miles of training that you have done to get to this point. So whether the weekend's race went better than expected or was more challenging than expected. whether you flew through the finish or hobbled through the finish. you have done something amazing. And if for one moment you question just how amazing the 26.2 distance is, then check this out:

The modern Athens Marathon commemorates the run of the soldier Pheidippides from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C., bringing news of a Greek victory over the Persians. Legend has it that Pheidippides delivered the momentous message "Niki!" ("victory"), then collapsed and died, thereby setting a precedent for dramatic conclusions to the marathon.

So enjoy today and being showered with praise. And don't be the person who shrugs it off and says "oh - it wasn't that great". or "oh - it wasn't as fast as I wanted". or "oh - it was no big deal." It was a big deal. You ran further than most people are willing to drive for a commute to work. And you had the dedication to train long enough and hard enough to do it right.

I'll stop babbling now so you can look up from your computer to listen to your next coworker, friend, or family member tell you how great you are. Just smile and say thanks - cuz you really are!
Coach Stacie O'Battjes

Monday Morning Fitness Tip – 5 easy way to improve your health

1. Drink Water – take a sip of water and you’re on your way to a healthier lifestyle. Water helps to not only hydrate your system but the number one reason for a headache is dehydration.
2. Mindful Breathing – take a few deep breaths, become aware of the air moving into your lungs then moving out of your body. This will help clear any stress of the day and help you feel more revived.
3. Train for Strength – Building muscle not only increases strength but also boosts metabolism. Strength training also slows the aging process, add strength training to your routine 2-4 times a week.
4. Pack Snacks – by making and packing your own snacks, you know exactly what’s in there – not something from a vending machine. Packing snacks also allows you the choice of organic items.
5. Have Fun – exercise shouldn’t be a chore, it’s benefits are seen years down the road. Find something that works for you and schedule it in, make your workouts fun and you’ll find yourself looking forward to that time every day.
These quick and simple tips help improve your health and wellness. What little tips do you have?