You have probably seen runners in your neighborhood or at races who are wearing compression socks or sleeves. Maybe you have thought to yourself, "Do those really work?" or "I wonder if those would help my shin splints or calf cramps?"

During this time of year, with the start of cross country season and fall half and full marathons creeping up on us, I get a lot of questions about compression. Most commonly, people want to know how it works and if it's appropriate for their condition. Today, I will explain the concept behind compression, how it can benefit you, and which conditions it's appropriate for.

To really understand how compression socks and sleeves work, it's important to have a basic understanding of how blood flows through the body. The heart pumps oxygen containing blood to our extremities and working muscles though arteries. Once the cells use the oxygen and other nutrients from the blood, the now deoxygenated blood, along with lactic acid and other waste products, enter the veins to get taken back to the heart. Once the blood gets back to the heart, it's re-oxygenated by the lungs and the process is repeated.

Keeping oxygenated blood flowing to muscles is important for performance. The more oxygen the cells have, the better they will function. During exercise, the body produces lactic acid as a waste product. If this lactic acid is not removed from the muscles, it can contribute to soreness and decreased ability to perform.

Another factor in decreased performance is muscle fatigue. Muscular vibration during physical activity contributes to fatigue. Think about how much shock and vibration is going through your leg muscles as you pound pavement with 3-5 times your body weight while running. Over time, those little vibrations of the muscles add up and they become fatigued.

Click here to continue learning about compression and how the right type of compression can increase blood flow up to 40% during activity and 30% during recovery.

Newton has always been a company that doesn't concentrate on changing and improving their shoes constantly. Instead they concentrate on improving your running. Newton shoes have always used their Action/Reaction technology, since they began less than a decade ago. This technology is mean to give your body a more proprioceptive sense of where your foot is - basically, it makes your body realize much better form by putting "lugs" under the ball of your foot, and it reminds your brain to land in a more mechanically correct position to reduce the risk of injury. 

This technology has made Newton shoes some of the most expensive on the market which made people very reluctant to try them. With the new Newton Energy, this barrier has been reduced thanks to its $120 price point. The Energy gives the every-runner an introduction to Newton's action-reaction technology.

The shoe features five smaller lugs that are filled with a semi-hollow rubber similar to a bouncy ball. The lugs help to evenly distribute weight along the shoe and foot and provide a better sense of balanced which means more comfortable and relaxed running. The end result is a little less springy than a traditional Newton shoe, but you still get that "natural running" feel and a much more plush shoe. It's a perfect shoe for the first-time Newton wearer.

Congratulations to our Summer 2013 Graduates!

Life's best moments rarely happen on their own. You have to make them happen. Yes, it takes effort and hard work, but the results are more than worth it.  They can be life-changing and lead to a more invigorated, empowered, healthier you.

Rediscover the thrill of challenging yourself and conquering your dreams and goals. You are never too old, too overweight or too out-of-shape to be successful.  Discover your inner athlete and watch as a world of possibility and adventure open before you!

To learn more about our life-changing programs, see below: 

No Boundaries 5k - Sponsored by New Balance:

Options: Beginner, Advanced & Walk

Kick-Off & Inspiration Clinic: Wed, Sept 25 at 7:00pm

Starts: Sat, Oct 5 @ 9am or Wed, Oct 9 @ 6pm

Meets: 9am Sat and/or 6pm Wed - 10 weeks

Cost: $95

Details: HERE

Faster Than Ever 5k Program:

For those who want to run their fastest 5k ever (appropriate for runners at 6-11/mile paces)

Starts: Saturday, Oct 5 @ 8:30am

Meets: Saturday mornings for 10 weeks

Cost: $95

Details: HERE

Next Steps 5 Mile Program:

Starts: Saturday, Sept 28 @ 8:30am

Meets: Saturday mornings for 10 weeks

Cost: $95

Details:  HERE

Zoomerangs KIDS RUNNING Program:

Autism: Sunday, Sept 8 at 4:30pm - details here

Glastonbury: Sunday, Sept 15 at 3:30pm - details here

West Hartford: Sunday, Oct 6 at 3:30pm - details here

I'm still many months away from thinking about making Baby Schulz's food, but tonight I cooked up an extra sweet potato and quinoa to use as leftovers tomorrow. Soon enough mashed up sweet potatoes will be making its way to into Baby Schulz's belly.

Sweet Potato Patties with Avocado Sauce

Ingredients - Patties:

• 1 cup sweet potatoes, cut into cubes
• 1 cup cooked quinoa
• ½ cup panko bread crumbs
• 1 tsp paprika
• 1 tsp cumin
• salt and pepper
• 1 egg

Ingredients - Avocado Sauce:

• 1 avocado, cut into slices
• ½ cup coconut milk
• zest and juice of 1 lime

Directions:

1. Bring water in a medium saucepan to a boil. Add the sweet potatoes and cook for 12-15 minutes or until fork tender. Drain.
2. Combine the remaining ingredients together, mashing the sweet potatoes into the mixture.
3. Cook in a sauté pan over low-medium heat for 4-5 minutes each side, until golden.
4. To make the avocado sauce, combine the ingredients in a blender and puree until smooth.
5.  Serve over the sweet potatoes patties and save the remaining sauce.

Adapted from: www.forkknifeswoon.com

Get your woof on at our 2nd Annual Doggie Dash/Duathlon, a fun event for you and Fido! 

Dogs and their human partners will walk or run a 1.5 mile course, then swim the width of the pool at The JCC Swim & Tennis Club in Bloomfield (swim is optional). Human participants will receive a T-shirt and a doggie bag filled with treats for themselves and their four-legged friends.

There will also be several fun activities during the event including:

1-3:30pm: Free pet-themed expo

1:30-3:30pm: Dog Open Swim

2pm: Doggie Talent Show

2:30pm: Best Dressed Doggie

3:00pm: Dog/Owner Lookalike

Fees vary by event and pre-registration is required (fees increase after Sept 3). A portion of the event proceeds will be donated to Fidelco Guide Dog Foundation and the CT Humane Society.

For more information, including registration info, contact Bonnie Hittleman-Lewis at the Mandell JCC: 860-236-4571 or email blewis@mandelljcc.org.

Have you caught the running relay bug? Or maybe you've always wanted to participate in a relay? Regardless, you're in luck - our own hometown relay is back for its second year!

The West Hartford Relay is a 40-mile relay race consisting of a 5-mile loop around West Hartford. Teams can consist of 2, 4 or 8 people. The Relay starts and ends at Town Hall where there will be music and food to keep participants entertained in between their runs. There will also be a 5 Mile relay race just for kids!

Click here for more information or to register. Adult runners are $50 each. All proceeds are donated to the West Hartford Public School Physical Education Department so kids can have the opportunity to grow-up with a healthy attitude and a commitment to fitness. Last year the relay raised $4,400 - the goal this year is to double that amount!