Christmas Hours
Holiday hours...
Sun (12/18) 11-4
Mon-Fri 10-7
Sat (12/24) 10-3
Closed Sunday 12/25
Have a safe a happy holiday season!
Winter Running... Outdoors!
Running in the winter is easy! Wind chills in the teens, who cares? Snow covered streets, no problem! Hey, its always sunny and 70 on a treadmill. There’s a lot to be said about never having to worry about layering or whether to wear gloves or mittens. It can be below zero with snow coming down and there you are in shorts and a singlet. How cool is that?! I certainly understand the appeal but to me, there’s only one problem, you’re inside.I’m one of those runners that just hates being inside. Don’t get me wrong, I like being warm and comfortable just as much as the next guy. I just enjoy the challenge of figuring out how to be comfortable outside while Mother Nature is at her worst or, in my opinion, her best. Dressing properly is a good start to winter comfort. That doesn’t mean throwing on multitudinous layers of thermals, sweaters, coats, hats and gloves. Bundling up like Ralphie in “A Christmas Story” will have you sweating like a mule on the equator and make you just as uncomfortable as being under-dressed. Nope, the trick here is to dress specific to the day’s conditions. You want to feel just a tad under-dressed when starting out because as you begin to move and get into your flow, your own body heat will warm you up. Before you decide on what to wear, think about the temperature and the wind conditions on your planned route as well as how long you’re going to be out there. I know some runners that will absolutely not deviate from their daily route so their clothing choice must match up with whatever that route brings, weather-wise. On the other hand, having some flexibility allows you to avoid the worst of those conditions or at least being able to use them to your advantage. Having those blustery northwest winds to your back requires a lot less protection than does running directly into it. If you are doing an ‘out-n-back’ route, run into the wind first. This way, if you work up a sweat, it’ll be on the way home which saves you from having to run into a cold wind with damp clothes. This brings up the subject of ‘sweat’ and the challenges it brings.
Winter running doesn’t mean you’re not going to sweat, you will. It might not be much but even a little has the potential to cause discomfort if not transferred away from your body. This highlights the importance of proper base-layer clothing. Base-layer is the clothing item closest to our skin. It is crucial that this item be made of a fabric that wicks the moisture away from our skin, either to another clothing item or the air where it will evaporate. Another description of the process is “moisture transference”. Most of these fabrics are made in some version of polyester. Poly has two essential qualities; it can not absorb and hold moisture, it transfers it. The clothing item will retain some dampness but it will not be soaking wet. The other important quality of polyester is it will still retain thermal properties when damp so it will still keep you warm. The one fabrication you do NOT want next to your skin is cotton. Cotton is like a sponge when it comes to moisture, it sucks it up and holds it. Making matters worse, wet cotton has no thermal value so you’ll quickly get chilled and stay that way. Wool is not ideal in the sense that it, too, will retain moisture although even when wet, it will keep you warm. This brings up the next important clothing item, the outer layer. Usually, this is a jacket or shell, depending on the temperature, wind, etc. Here again, this needs to be constructed in fabrics that will continue the moisture transference. The fabrics used in high-end jackets and shells are woven in such a way as to allow the smaller molecules of dampness to travel to the jackets’ outer surface where it can be evaporated but tight enough to keep rain out. Some jackets are water-proof while others are water resistant. The other role these jackets or shells serve is that of a wind breaker. When it comes to what we wear on our legs, we have some options based, again, on the conditions. A lot of people will go bare-legged even on the coldest days. I’m not a fan of doing this because while my legs may be able to withstand the cold, they get chapped and raw. Running tights follow the same principles as base layer tops in that they will wick moisture away from the skin. Tights aren’t for everybody, especially guys who are self-conscious wearing something that form-fitting. They might prefer running pants that are, shall we say, less revealing. Gloves and hats are another crucial aspect of winter comfort. Here again, you don’t want a big ol’ bulky knit hat soaking wet from sweat. Look for ones that have wicking properties. Gloves are fine on most days around here in the winter but on those super-cold mornings, mittens will provide better warmth.
As mentioned above, flexibility in choosing a course or a time to run plays a big part in winter running. We do the same thing in the hot weather. Have a few different course options that will allow you to minimize the time exposed to strong winds or wet, slushy surfaces. One word of caution when it comes to winter running, ice. Ice is the one factor that will keep me indoors, especially if I’m planning on a run in the dark. If you are not 100% sure that your course options are ice-free, you probably want to stay inside. In cases like that, I’ll switch around my schedule to do some weight training or Yoga and save the run for better conditions. While avoiding a run on icy surfaces, I absolutely love running in snow. As long as the roads aren’t slippery, I love nothing more than a run as it begins to snow. It goes without saying that particular caution needs to be paid to running on snowy roads with heavy car traffic. As a rule, I’ll hit the boards for a snow run. Try it, you’ll love the experience. I also love a run on those days where the weather reports are warning everyone of record low temps and eye-watering winds. I may not be out there long but I love the thought of people seeing me thinking, “look at that idiot, he must be out of his mind running on a day like this”. I’m not going to tell you that running on brutally cold days is all peaches and cream cause some days, it’s downright unpleasant. I always give myself the ’20 minute rule’ which basically says that after 20 minutes, if I’m not getting comfortable and enjoying myself, it’s time to call it a day. A word of advice; if you’re going to use the 20 minute rule, make sure you’re back at your starting point at 20 minutes!
HURT
‘Hurt’ is a word with a number of meanings and variations but its safe to say that not too many people conjure up positive thoughts or images when reflecting on the word. This is especially the case with endurance athletes, most notably runners. Being hurt means not being able to run in a manner in which we enjoy. We’re either slogging through a painful run with every thought focused on the discomfort or worse, having to ‘rest’ which is a concept we’re not all that good at. Being out of action has a negative affect on our thoughts and emotions which like it or not, has a domino affect on our jobs, relationships and sense of well being.
I’d like to focus on the word ‘hurt’ as a verb…”my knee hurts”…”my achilles is hurting”. While there’s nothing great about these issues, there is a positive to be found here. Think of this situation as your body’s “check engine” light. You’re out there on a workout or in a race when X starts to hurt. Something is going on which your body isn’t happy about and thats how it tells us. Its the proverbial ball-is-in-our-court stage and how we address it determines to a large degree whether we end up on the side line or simply make some adjustments and get on with things.
Whenever something pops up in the form of an ache or pain, its time to do a personal assessment. The first thing I do is focus on my shoes. How many miles have I put in my current pair is my first thought. Very often, when shoes begin to break down, a little ache or pain pops up. If you’re due for new shoes or even just getting close, you may want to replace them. Worn shoes aren’t going to get better and by trying to extend the life of them another 25 miles might turn that little ache into a major problem. While on the subject of shoes, even a brand new pair of running shoes may be the cause of problems if they’re not the right pair of shoes for you. Most seasoned runners know that the only proper way of selecting a running shoe is having a trained professional who works for a reputable run-oriented retailer do an in depth assessment of your foot characteristics, running style and other key determinants. Buying a particular shoe based on your best friends recommendation, shoe review in a magazine or the worst, because you like the color will put you at risk of injury. Sometimes changing from a particular model of shoe to another can raise issues even if it’s the right category of shoe for you. The point here is to consider all these possibilities when issues arise.
The next question to ask yourself is “what am I doing differently”. Simply put, our bodies adjust and adapt to the stresses we introduce to them. When we change these conditions, our bodies need time to adapt. Without that adjustment period, bad things can happen. What do I mean by this? Examples could be changing the running surface you’ve been used to as in deciding to run at work on your lunch hour on a macadam path when you’re used to running on the boardwalk. Another could be adding hills to your training program when you’re used to flat courses. I’ve talked to people having injury issues who decided to begin running on the beach figuring the softer surface would be good for them. It might in some respects but the drastic change from running on a firm surface to soft sand is an invitation to injury if not done gradually. A very common source of injury is when runners sign up for a race at a distance they’re not used to such as a half or full marathon. They end up building up their weekly mileage at a far greater pace than is recommended and the wheels fall off. Remember the old adage, weekly increases should never exceed 10% and that holds true for the distance of your long run as well as your total weekly mileage. Even changes in non-running patterns can be problematic. Plantar Fascitis is arguably the most common running injury out there. There are many causes but we always found it interesting that many people, especially women, began to have symptoms of it in the Fall. When you consider that most of us spend a big part of the summer months wearing Flip Flops or Sandles with no arch support, you see the correlation. Keep in mind Newton’s Third Law of Motion, “for every action, there is a reaction”. Taking this principle a step further explains the other danger of unaddressed aches and pains. When we have something that is bothering us, we consciously or subconsciously alter our stride or structure we’re used to in order to compensate for the discomfort. By doing this, we run the risk of injuring something else.
The Internet is a wonderful source of information pertaining to practically every nuance in the universe. Researching possible causes for any issues we’re dealing with will often highlight something we’re doing that might be related. It can also educate us on how to prevent these problems through the use of stretching and strengthening exercises. For all the good the Internet can do in helping us understand injuries, I want to raise a big red flag when it comes to using the Internet to TREAT these injuries. Sure, there may be something simple you can do to alleviate the problem but truth be told, when an injury goes beyond a certain point, seeing a doctor or therapist is your only recourse. One of the great bi-products of living a fit, healthy lifestyle is being able to “read” your body. We become aware of our body’s nuances in minute detail based on experience and focus that other’s can’t. The key is to use this advantage to minimize and prevent injuries TO A DEGREE but to also understand that there are likely going to be things we can’t fix on our own.
No discussion of injuries would be complete without mentioning the importance of preventative maintenance. Strengthening our core with resistance training and stretching is crucial to our long-term goals of remaining healthy and injury free. When parts of our body weaken, other areas have to carry the load. Over time, imbalances occur. No better example of this takes place in our legs. Many runners theorize that they don’t need to do any strength training for their legs because the running takes care of that. Well, the ‘running’ pretty much focuses on our quads but does precious little for our hamstrings & glutes. We’ll get away with that imbalance for only so long and then the bill comes due. This imbalance puts added stress on our hips and lower back. In addition, the string of muscles that run from our lower back through our flutes down to our calves begin to tighten. The list of injuries and efficiency loss that results from this is scary.
I guess the point I want to make here is that “hurting” and “hurt” are the ‘befores' and ‘afters' of running. Keeping the ‘before’ from becoming the ‘after’ is well within our ability if we listen and react to what our bodies are telling us.
I’d like to focus on the word ‘hurt’ as a verb…”my knee hurts”…”my achilles is hurting”. While there’s nothing great about these issues, there is a positive to be found here. Think of this situation as your body’s “check engine” light. You’re out there on a workout or in a race when X starts to hurt. Something is going on which your body isn’t happy about and thats how it tells us. Its the proverbial ball-is-in-our-court stage and how we address it determines to a large degree whether we end up on the side line or simply make some adjustments and get on with things.
Whenever something pops up in the form of an ache or pain, its time to do a personal assessment. The first thing I do is focus on my shoes. How many miles have I put in my current pair is my first thought. Very often, when shoes begin to break down, a little ache or pain pops up. If you’re due for new shoes or even just getting close, you may want to replace them. Worn shoes aren’t going to get better and by trying to extend the life of them another 25 miles might turn that little ache into a major problem. While on the subject of shoes, even a brand new pair of running shoes may be the cause of problems if they’re not the right pair of shoes for you. Most seasoned runners know that the only proper way of selecting a running shoe is having a trained professional who works for a reputable run-oriented retailer do an in depth assessment of your foot characteristics, running style and other key determinants. Buying a particular shoe based on your best friends recommendation, shoe review in a magazine or the worst, because you like the color will put you at risk of injury. Sometimes changing from a particular model of shoe to another can raise issues even if it’s the right category of shoe for you. The point here is to consider all these possibilities when issues arise.
The next question to ask yourself is “what am I doing differently”. Simply put, our bodies adjust and adapt to the stresses we introduce to them. When we change these conditions, our bodies need time to adapt. Without that adjustment period, bad things can happen. What do I mean by this? Examples could be changing the running surface you’ve been used to as in deciding to run at work on your lunch hour on a macadam path when you’re used to running on the boardwalk. Another could be adding hills to your training program when you’re used to flat courses. I’ve talked to people having injury issues who decided to begin running on the beach figuring the softer surface would be good for them. It might in some respects but the drastic change from running on a firm surface to soft sand is an invitation to injury if not done gradually. A very common source of injury is when runners sign up for a race at a distance they’re not used to such as a half or full marathon. They end up building up their weekly mileage at a far greater pace than is recommended and the wheels fall off. Remember the old adage, weekly increases should never exceed 10% and that holds true for the distance of your long run as well as your total weekly mileage. Even changes in non-running patterns can be problematic. Plantar Fascitis is arguably the most common running injury out there. There are many causes but we always found it interesting that many people, especially women, began to have symptoms of it in the Fall. When you consider that most of us spend a big part of the summer months wearing Flip Flops or Sandles with no arch support, you see the correlation. Keep in mind Newton’s Third Law of Motion, “for every action, there is a reaction”. Taking this principle a step further explains the other danger of unaddressed aches and pains. When we have something that is bothering us, we consciously or subconsciously alter our stride or structure we’re used to in order to compensate for the discomfort. By doing this, we run the risk of injuring something else.
The Internet is a wonderful source of information pertaining to practically every nuance in the universe. Researching possible causes for any issues we’re dealing with will often highlight something we’re doing that might be related. It can also educate us on how to prevent these problems through the use of stretching and strengthening exercises. For all the good the Internet can do in helping us understand injuries, I want to raise a big red flag when it comes to using the Internet to TREAT these injuries. Sure, there may be something simple you can do to alleviate the problem but truth be told, when an injury goes beyond a certain point, seeing a doctor or therapist is your only recourse. One of the great bi-products of living a fit, healthy lifestyle is being able to “read” your body. We become aware of our body’s nuances in minute detail based on experience and focus that other’s can’t. The key is to use this advantage to minimize and prevent injuries TO A DEGREE but to also understand that there are likely going to be things we can’t fix on our own.
No discussion of injuries would be complete without mentioning the importance of preventative maintenance. Strengthening our core with resistance training and stretching is crucial to our long-term goals of remaining healthy and injury free. When parts of our body weaken, other areas have to carry the load. Over time, imbalances occur. No better example of this takes place in our legs. Many runners theorize that they don’t need to do any strength training for their legs because the running takes care of that. Well, the ‘running’ pretty much focuses on our quads but does precious little for our hamstrings & glutes. We’ll get away with that imbalance for only so long and then the bill comes due. This imbalance puts added stress on our hips and lower back. In addition, the string of muscles that run from our lower back through our flutes down to our calves begin to tighten. The list of injuries and efficiency loss that results from this is scary.
I guess the point I want to make here is that “hurting” and “hurt” are the ‘befores' and ‘afters' of running. Keeping the ‘before’ from becoming the ‘after’ is well within our ability if we listen and react to what our bodies are telling us.
Happy 4th of July!
We will be closed Monday, July 4th in observance of Independence Day. 🇺🇸 So make sure to stop in this weekend for all your Red, White & Blue gear. 🇺🇸 Weekend hours- Sat 7/2 10am-6pm. Sun 7/3 12pm-4pm. Have a safe and happy 4th. 🇺🇸 #happy4thofjuly #redwhiteandblue #nike #nikerunning #asics #sockguy #stance #milesaheadsports