Archive for May, 2009

I just completed my first run in the new Nike Voremo 4 running shoes and all I have to say is, “BOING!”  These shoes are set up with Nike’s top of the line cushioning material and you can feel the difference.  Having just retired my 2008 Air Pegasus, I noticed a difference immediately.  Now that may just be the sensation of going from older shoes to new ones, but the improvements that I can feel are a nice snug fit through the midsole, a more roomy toe box and better cushioning,  all things I really value. 

I am a neutral runner and I don’t really use a heel to toe running mechanic so whatever kind of technology Nike is putting in the heel of the shoe does not much concern me.  However, I did tried on another brand shoes that are designed specifically for my running style and although I appreciate the more durable tread in the midsole, they still did not match up to the fit and cushioning of the Voremos.  I also tried on the newest Air Pegasus model which were also nice but the sales people at Jus Running in Asheville, NC made a great point by distinguishing between the materials and the length of time that the shoes will hold up.  So I shelled out the extra $50 for the premium model. What the heck, you only go around some many times so you might as well get the best while you can. 

I also run in a pair of Brooks racing shoes, just for fun.  Racing shoes in general have less cushioning and are more flexible so your foot can really feel the ground.  The added feedback from a racing shoe is nice for shorter runs and speed work because you get a better sense of how your foot is contacting the ground and you can fine tune your running technique.  That being said, when it’s time to log some higher miles, I have not found a better shoe than Nike Voremo 4.

Healthy bodies need a hefty dose of fruits and vegetables, especially if you plan on working to the max. To squeeze in more fruit into your diet, try using your blender to create delicious and incredibly nutritious smoothies. The key is to use only whole fruits – not fruit juices which are high in sugar and low in fiber. Blending whole fruits and some veggies can be a great way to slim down, boost your energy, and get those extra nutrients. If you want, you can even turn a smoothie into a protein shake just by adding your favorite protein powder.

When choosing what smoothie to make, factor in the seasonality of the ingredients. Not only will this help you save money but it can also ensure that your smoothies taste great with ingredients that are fresh and at their best quality. Check with your farmers market or produce section in a local grocer to find out what fruits and veggies are in season. If there’s a fruit you’d like to include, frozen can work in lieu of fresh.

Also, don’t be afraid to include veggies like sweet potatoes or carrots. These sweeter vegetables can blend well with many fruits and could boost your veggie intake also. Just be sure that you’re testing the smoothie as you make it. Need more sweet? Add some honey instead of sugar or fruit juice. Want more calcium? Use low-fat yogurt or milk with your recipe. Want to cool off? Add ice and make a frosty beverage. There are plenty of ways to make the most of your smoothie. Find what recipes work best for you.

Walk

Whether you wander around the halls in the air conditioning or get a breath of fresh air, walking is a smart way to get your body moving. The best time for many is during their lunch break; take 30 minutes for food and 30 minutes to walk (or 15/15, however your lunch is split).

Exercise in Place

While at your desk, waiting in line, or even in the car, you can do some exercise. All you have to do is tighten and release your abs and glutes in 3 to 5 second intervals. That’s it. No stretching, no equipment. Just tense your muscles for as long as you can, release, and repeat.

Use TV Time

While watching your favorite show, you have the opportunity to squeeze in a work out. Do simple exercises like leg lifts, crunches,  dips or stretches. Sounds like too much? Work out during every commercial break instead. You’ll be surprised at the difference.

Summer is just around the corner, but I’m already there.  Grilling out on Saturdays, playing pickup soccer on Sundays and getting outside for a run every chance I get, shirtless of course to save on laundry time.   The other great thing is that the dress code is much simplified.  Summer jeans, short sleeves and flip flops on my feet.  Alas, I am afraid this year as the mileage has gone way up my Nikes, I am going to have to make a dreaded decision.  Do I want my feet to be in good enough condition so I can keep running everyday or do I want to wear flip flops? 

I love my flips just as much as anybody.  Mostly because this beach bum style footwear looks just as good with board shorts as they do with a tuxedo in a wedding.  As amazingly versatile as they are they simply wreck your feet.  So what’s it going to be?  Well, there may be an answer to this one of life’s biggest questions.  I am saving my beach bum style by adding a little granola.  Chacos sandals, the preferred footwear of kayakers and Subaru drivers everywhere, have a unique strap system, great foot support and they feel awesome.  Normally these sandals have a look that is a little too L.L. Bean for me, but Chaco has come up with a flip version.  This sandal/flip flop hybrid has a kind of Beach Cruiser meets Jesus Cruiser look that bridges the gap perfectly and has my feet singing “Amazing Grace”.

As you train your body for the swim, bike and run remember that each event will require a unique training regimen in order to prepare you for a win. When it comes to the run, think like a marathon runner would. Would you start out running 10 miles per day every day? If you’re like most people, you neither have the time or the stamina to start out that way. Can you really fit 50 miles a week into your schedule? How about a run every other day?

“The single best way to stay injury-free is to run every other day,” says former Olympian Jeff Galloway, who created a popular three-day program that incorporates frequent “walk breaks.” “Three days gives you all the ingredients you need, plus rest and recovery.”

Although much depends on the quality of your workouts, researchers with the Furman Institute of Running and Scientific Training have shown that experienced runners can improve their times using three runs a week.

These “Marathon-lite” plans usually involve two short but purposeful runs: a speed workout done several times throughout the week and a longer paced run on the weekend. Cross training (swimming, strength training or cycling) can be incorporated as well so that you get an all around body workout and can prepare for your other events. Not to mention, three day plans like this can also reduce your risk of injury and allow for you to recoup and rest your body in between regimens.

Anyone can benefit from the use of nutritional supplements as long as they are used properly. But because the use of these dietary gap fillers and nutrient boosters is so new and quickly gaining popularity, there are still many unanswered questions about how dietary supplements can be used for maximum performance. For many athletes, body builders, and dieters, taking vitamin or mineral supplements can be an important component of their overall fitness levels. So how can supplement users decide what works best for them?

According to a recent interview in the New York Times with Dr. Sheldon S. Hendler, the co-editor of The Physicians’ Desk Reference for Nutrional Supplements, many nutritional supplement users benefit best from consistent usage, rather than a specific administering technique.

“What is important is that vitamins are taken when most convenient,” he said. “This best ensures that vitamins are taken in a consistent manner. Also, most vitamins should be taken with food, food that contains some fat.”

Although the water-soluble vitamins B and C can be absorbed when taken with food or on an empty stomach, vitamins A, D, E and K are most efficiently absorbed when taken with some fat. This is also the case with carotenoids including lycopene, Beta carotene, lutein, zeaxanthin, astaxanthin and fucoxanthin. He also added that certain calciums are best absorbed with different dietary modifications.

“Absorption efficiency of calcium carbonate on an empty stomach is poor and increases significantly when taken with food,” he said. “Calcium citrate can be taken on an empty stomach. Iron is absorbed best on an empty stomach. However, iron typically upsets the stomach and is usually taken with a small amount of food.”

Always consult your doctor before beginning any supplementation, as there may be certain combinations or nutrients you need to get the most out of your nutrition. With smart supplementation, regular exercise, and an overall sense of wellness, you can be well on your way to building the body that you’ve always wanted without any associated health risks.