No Boundaries, a 5k training program co-sponsored by Fleet Feet and New Balance, will begin in March 2008.  The 10 and 12 week training programs are aimed at taking beginning runners and those who were initially inactive through the initial training process and into their first 5k race.  After No Boundaries, you WILL cross the finish line of your first 5k!

Happy training,

This month, store owner Colleen Morrison tested several apparel items, including Mizuno gloves and hat, Brooks Nightlife vest and capris, and Helly Hansen base layer.  Here's what Colleen had to say:

"Constructed with the classic Mizuno 'Breathe Thermo' material, the Mizuno gloves and tuques/hats are no-nonsense, snug-fitting runner and walker favorites.  The Breathe Thermo material is a great type of insulating material which means that rain an sweat generate up to a 7-degree increase in temperature!  They're perfect for this time of year.

Almost everyone has seen the 'Nightlife' bright outerwear, and I've had great success with this vest in these months when we have fewer daylight hours.  The bright yellow color is the first color human eyes can see, and Brooks includes silver reflectivity 360 degrees around each vest.  This ensures that I'm seen by all motorists, especially while running at dusk.  Furthermore, the vest is water and wind resistant, which works well in our wet Washington climate.

In addition to the Brooks vest, the Brooks capris, and they are the best I've tried.  They have a huge, zippered pocket in the back, which is also is centered.  (This way, if you cram it full of keys, gels, or your phone, it won't change your gait!)  I also find capris a great 'transition' item between the seasons; when it's too cold for shorts and too warm for tights or pants, these are perfect.

Underneath my vest, I wore an awesome Helly Hansen base layer.  Intended as a  'first-layer' shirt, it is very fitted, and does an excellent job of wicking sweat away from the skin.  I've even noticed that this shirt will dry directly out of the washing machine within several minutes.  It's also made out of recycled plastic bottles, making it very earth-friendly!  Finally, I really like the overall cut of the shirt, including a long tail to protect skin from the elements and a 3D design in the arms with fitted seaming.

Finally, I have to mention the Champion sports bra, particularly the encapsulation style.  Sport bras used to be relegated to simple compression as the only way of minimizing movement, but this encapsulation style is even more secure and comfortable, due to its slings along the upper, lower and sides, to hold movement to a minimum.  Ladies, this is certainly a must-have for your running wardrobe."

Many runners have suffered injuries or have had surgeries that have kept them off the road, trail, track, or treadmill.  If this is or has been you, you may wonder, "How or when can I get back to running?"  From the physical therapy perspective, you need to move from your current activity (or inactivity) level to your optimal level. What follows are some guidelines that we would use in the clinic to help you reach that goal.  

 

1. Distance: Begin with short jogs, intermixed with walking.  For example, alternate jogging and walking between the telephone poles on a long road.  Alternately, on a track, jog the straights and walk the curves, Or jog a lap, walk a lap.  Depending on how your body feels, gradually increase your jogging distance and decrease your walking.  Be sure not to get too far away from home in case you aggravate your condition.  I often suggest a runner run .25 to .5 miles out and back from their house several times before heading out for a 3 mile run and figuring out 2 miles in that your hip is killing you.

 

2. Terrain: Begin with flat, soft terrain and head toward uneven surfaces.  I recommend running on the track or treadmill initially.  (If you are a treadmill runner, however, be sure you avoid running at the same pace at the same incline.  This is a repetitive strain injury waiting to happen!)  Progress to a paved path, then sidewalk, then road, then to the side of the road and finally to a trail (if you're a trail runner). 

* One note on terrain: sidewalks are the hardest surfaces and can cause injury; consider avoiding them if possible.  Also, roads have a camber to them and regularly running on one side can also lead to injury; consider switching sides every so often.

 

3.  Intensity:  Begin with the idea of the jog/walk presented above.  Progress to higher speeds, then include short tempo runs, then longer tempo runs, then track/speed workouts, and finally, hill workouts.

 

4. Incline:  Begin with flat levels and gradually add short, low incline hills into your run, working toward steeper, longer hills.  Finally, run hill repeats after warming up.

 

5. Competition:  If you are a competitive runner/athlete, you've undoubtedly had a race where you just "grinned and bared it" through an injury.  When recovering from an injury, be smart and don't run competitively before you've trained appropriately.  Your ego can get in the way of your running health if you get back too soon.  For instance, run a 10k at a pace slower than your normal race pace.  Hold that pace and swallow your pride even if you know you could "beat that old guy" that just passed you.  Be a forward thinker and realize this is getting you back to top race form.

Of course, each case is specific to each runner, so if these general guidelines aren't specific enough for your situation, consider an appointment with one of our physical therapists at Outpatient Physical Therapy.

* Physical Therapist Dennis Eldridge is a runner and physical therapist for Outpatient Physical Therapy in Enumclaw and Bonney Lake.  In addition to his monthly article, Dennis also holds regular Medical Q & A Nights at Fleet Feet Bonney Lake. *

 

This Valentine's Day celebrate by giving your sweetheart (or yourself!) some heart healthy chocolate! 

Chocolate is made with cocoa that comes from the cocoa bean, which is actually not a bean but a seed from the fruit of the Theobroma cocao tree.  The cocoa bean (seed) contains a potent plant antioxidant called flavonoids that can boost heart health.  Studies show that cocoa can:

• Help limit buildup of plaque in arteries by lowering LDL (bad) cholesterol
• Help raise HDL (good) cholesterol
• Help blood platelets to be less "sticky," promoting healthy blood flow
• Reduce blood pressure in people with high blood pressure
• Help maintain healthy blood sugar levels, increasing blood flow in the brain, and keeping skin healthy

However, if you're looking at all those Valentine chocolate options, don't just reach for any chocolate.  It's the dark chocolate that generally has 2-3 times more natural flavonoids than milk chocolate.  When compared against other antioxidant-packed foods, dark chocolate can have more than 10 times the antioxidant power.  Furthermore, choosing dark chocolate with a high percentage of cocoa (70% or more) gives your body even more of these healthy antioxidants.  A few brands that offer a higher cocoa percentage include Lindt, Scharffen Berger, Dove, and Ghirardelli. 

Of course, chocolate's benefits also should be weighed against its nutritional downside - mainly its high fat content.  A 1.5 oz. (one serving size) bar of dark chocolate has around 235 calories and between 13-14 grams of fat, with 6-9 grams of fat being the bad, saturated kind.  That's a lot of calories and fat for such a small amount of chocolate!  So the key to enjoying chocolate and reaping its heart healthy benefits is to consume in moderation.  Here are a few ways to add chocolate to your diet (as if we need help with that):

• Chocolate milk (Ovaltine powder is a better option than Hershey's syrup.)
• Add dark chocolate to trail mix
• Dip it in peanut butter (yummy!)
• Combine it with fruit for an even greater antioxidant punch
• Just plain eat it (and buy chocolate wrapped in small pieces to help with portion control)

Happy Valentines Day!