IN THIS ISSUE
MORE ON HOW TO DO YOUR -RECOVERY- RIGHT
Registration for St. Michael's Running Festival
Routes and Photos
HABITS OF CONSISTENT RUNNERS
2015 TRAINING SCHEDULE
WE HAVE ALL HAD THEM - BLISTERS -
HOW MUCH WEIGHT TRAINING SHOULD YOU DO?
UP COMING EVENTS
   

Wed 25 Nov
AACC TURKEY TROT 5k
Arnold, Md

Thur 26 Nov
STRUT STUFF TURKEY TROT 5k
Prinec Frederick, Md

Sat 5 Dec
DCPF JINGLE BELL 5k
Quiet Waters, Md

Sat 5 Dec
CAROLINE REINDEER RUN 5K
Denton, MD

Sat 5 Dec
EDGEWATER JINGLE BELL RUN 5K
Edgewater, MD

Sat 12 Dec
KENT ISLAND H.S. 5K/10K
Stevensville, MD

Sat 12 Dec
KENT ISLAND  M.S. 5K
Stevensville, MD



MORE ON HOW TO DO YOUR -RECOVERY -RIGHT
RonandBeau
   
We've all had those weeks where we've jammed in long hours on the bike, or hit the trails running, or worked hard in the weight room, and felt fantastic. You're flying high, improving your numbers-wattage or splits or weights-and you're feeling better than ever before. But then, after that big week is over, you notice that you're huffing on stairs, your calf is sore, your lower back has a bit of twitch in it, and you may even be feeling puffier than usual. You're not recovered, and it's costing you fitness and the gains that come from your hard work.
While most athletes assume that the time spent in a workout is the hardest part of getting fitter, the act of properly recovering can be harder than the workout itself.
"I always like to think about recovery as restoring balance, or homeostasis, to the body," explains SmartAthlete coach and pro mountain biker Peter Glassford. "During exercise, we deplete resources and throw our bodies' systems out of balance, so the recovery period is where we try to regain that homeostasis after we ride or run or do a strength workout. And in recovery, our hope is that, through repair and restoration to homeostasis, our bodies become stronger, making us better athletes."
This isn't the recovery that you read about in "Sports Illustrated," where Olympians finish their workouts, then consume massive protein shakes and huge piles of pancakes while sitting in ice baths. "For the everyday athlete who maybe rides three times a week and has lots of time between workouts, some of these recovery things like ice baths and massive meals post-workout are much less critical, as your body has enough time to recover with normal mealtimes and basic recovery protocols," says Glassford. "The need for an ultrafast recovery is lessened."
For some people, an hour-long run is an easy task, and recovery is almost immediate. For other people, an hour-long run could leave them sore for a week. How long it takes to recover from a workout largely depends on how difficult or long your workout is compared to your current level of fitness.
"There are different metrics like TSS-Training Stress Score-that can help quantify how hard a workout is relative to your fitness, and consequently, how long the recovery may end up taking," Glassford says. But in simple terms, if the workout is within your normal catalog, you'd expect 24-48 hours of recovery needed to do another routine at that same level.
There are three ways you can add recovery into each workout. The first is with your fueling. Proper recovery starts with fueling right and not running the tank too low. If you've ever bonked-run out of glycogen stores in your muscles-during rides or runs, you know the terrible feeling of heavy legs, an empty stomach and general crankiness that ensues. The fatigue that comes with the end of a ride or run where you bonked can take a while to overcome, even if you cram your stomach full right after the effort is over. So start your recovery for the ride or run by being properly fueled and hydrated during your workout.
The second way to keep recovery moving quickly is to plan your workouts properly. To time your recovery from hard efforts with your rest days and easier days, consider the "standard" schedule that most athletes-from beginner to elite-on training plans follow. "Most training plans use a high-intensity workout, a longer endurance workout, and then a day off to allow for adequate recovery between hard days," Glassford says. Of course, working with a coach can help you dial in exactly what those workouts should look like, and for triathletes or those training for multiple disciplines, a long ride day might also include a swim workout, so proper planning is even more critical.
Lastly, take time after a workout to do a few minutes of active mobility-such as active isolated flexibility-and deep breathing to calm yourself down and bring you back to a balanced physical state.
Most of us love the idea of sitting on a couch and wasting the day away, but the reality is that once most of us veg for an hour, we're bored and feeling lazy. But when we talk about active recovery, we mean recovery, not "just an easy hour-long run." Some athletes can have trouble dialing their activity levels back enough to actually count as recovery. For athletes with overtraining issues and those of you who can't resist that finishing sprint, staying in full inactive mode for recovery days is advisable. But for most of us, a short walk or spin can actually help us feel more recovered.
"Generally, moving is going to be better," Glassford says. "A walk, or a very, very easy spin on the bike, can be helpful in decreasing soreness and getting the blood moving. Many of us feel junky after sitting on the couch all day, so a superlight workout can make us feel fresher and put us on a better road to recovery."
Sleep is one of the most important factors in proper recovery. When you get your eight hours (you are getting eight hours, right? Right?!), your body works hard to repair all the damage that those sprint intervals did and actually lets your body get the benefits from those workouts. Sleep is when the return to homeostasis really starts to occur, as the body has time to actually recover.
"As we're challenged more and more to get a full night's rest, it becomes more and more important to do so," explains Glassford. "We're seeing a huge focus on sleep compared to a lot of the more marginal recovery techniques. Experts are definitely looking more and more at sleep because of the benefits that it holds."
Even Pro Tour cycling teams are focusing on sleep. In 2014, Team Sky made headlines in the Tour de France when they famously brought their own mattresses and pillows along during the course of the race, so that the athletes would be sleeping on just the right materials. Picky? Yes. Effective? Absolutely.
If you're a cyclist or runner, then cross-training can certainly help to benefit your primary sport by working muscles that tend to be ignored otherwise. Core strength, for example, can help you greatly on the bike and the run.
However, don't confuse a day off the roads (and in the gym) for a recovery day. If you're new to strength training, even if the duration of your gym session is shorter than your average ride or run, you're still stressing your muscles. Strength work as training is great, but strength training as recovery, not so much. A cross-training activity like yoga (not of the hot or power variety) can be a great compromise for active recovery with a bit of core and flexibility included (if you're adamant about getting in a workout on a recovery day).
"Cross-training can help with recovery if you're highly focused on one sport," says Glassford, but he means things like walking, not doing hill sprints on the elliptical, on recovery days. "With cross-training, you need to make sure it's something that you've done before so you don't hurt recovery."
Of course, sometimes cross-training isn't about physical recovery-it's a time to give your brain a break. Glassford tries to take a few weeks every year off the bike entirely, instead focusing on things like hiking and weight training. "For mental recovery, cross-training is super, but be careful of overdoing it, as it may not aid your actual, physical recovery."
Recovery is a tough time for athletes, as far as nutrition is concerned. Athletes tend to fall into two camps here: those who eat everything in sight because it's recovery day (bring on the beers and bacon cheeseburgers) and those who exist on minimal calories, feeling weird about eating when not training hard. Sadly, both of these approaches may be hurting you.
"Nutrition is obviously very important. We're starting to understand more and more how inflammation is a major component of illness, so using nutrition to decrease that can be key to recovery," says Glassford. "Most people, though, don't need that superfast, massive recovery meal right after a workout. What most people need is a simple diet heavy in fruits and vegetables and whole foods. Having a good meal after a workout-not a huge one, but one that has a good amount of carbohydrates and protein-can go a long way to helping restore homeostasis."
Don't forget hydration, both immediately following the workout and on rest days. We're inclined to drink less when we're less active, but that won't help your recovery. "Part of restoring balance is restoring hydration that might have been depleted during a workout."
And on recovery days, a focus on lean proteins with a bit of healthy fat-think avocados-and a ton of veggies and fruit, plus a hefty amount of water, will help speed the recovery process. But don't feel like you can't treat yourself to that bacon cheeseburger every once in a while: Just think, everything in moderation!
You've likely read a lot about athletes using things like ice, foam rollers, ice baths and massage to aid recovery. The good news is that none of these are likely to hurt you. The bad news is that the amount that they actually help is slightly debatable.
However, before you call to cancel that massage, ask yourself: How do you feel afterward? Do you feel like a new man or woman, ready to take on the world or crush that next workout? Then keep doing it! "I think a lot of it is the perception of recovery," says Glassford. "If a massage helps make you feel better, that's the most important thing. Things like massage can be very good at helping [you] relax and get a downregulation of the nervous system after a workout."
Don't have the funds for regular massage? Do an at-home version with a foam roller after a workout instead. "Rolling on foam rollers can be a great way to bring yourself down after a hard workout," says Glassford, "and that can go a long way to restoring that homeostasis by relaxing [you]."
For some athletes, doing things like rolling and massage are more mentally necessary because it feels proactive. Since a day off can be tough for some people to handle, if booking a massage makes you feel like you're doing something good for yourself, then go for it.
Everyone loves fancy toys and gadgets, especially athletes. And if you're balking at the idea of recovery, maybe stocking up on a couple of nifty new things will make the idea of recovery time seem less awful.
1. Branched-Chain Amino Acids (BCAA): Taking BCAA during and after a workout can help with protein sparing and head off any breakdown of muscle, which can be caused by gluconeogenesis after your glycogen stores are depleted.
2. Heart Rate Variability (HRV) Monitoring Apps: Heart rate variability, the variability between the times between each beat of your heart, is becoming quite accessible now. HRV can be measured with iPhone apps with a heart rate strap, or even with your finger for a pulse and, essentially, it indicates how activated your nervous system is so you can more easily detect signs of stress or overtraining. "This can give you an idea of when to take an easy day or a rest, or do something to relieve stress like getting a massage," explains Glassford. It's just another tool to tell you when you need a recovery day, if you're not good at reading the signs yourself.
3. Not Your Average Compression: Compression socks and tights have been popular with endurance athletes for a long time. But physical therapists and athletes have been looking closer at the concept in the past few years, testing the actual benefits and seeing how athletes respond to different styles of compression, from static (like you get from socks) to pneumatic, where limbs are being compressed and released to form a pump. Both have been shown to help aid recovery by flushing the muscle tissue, though people on a budget may want to stick to compression socks, since pneumatic devices are fairly cost-prohibitive.
"Things like Podium Legs offer pneumatic compression, which actively alternate compressing and expanding to form a pump to create a more active blood flow in muscles while at rest," says Glassford. "On a slightly lower budget, compression elastic straps have also become more popular with elite athletes. These are straps that are wrapped around specific muscles or joints to help with mobility and/or flushing of fluid from the muscle."
The science of a perfect recovery is still being honed and tested on elite athletes every day, and the research is trickling down to amateurs as quickly as it's being proven. But recovery isn't just a science-you have to be aware of your body, and your emotions. For some of us, the mental recovery is actually the hardest-getting recharged and excited about our next workout-while others may need a bit of extra stretching or flexibility to truly feel good heading into the next training session. Take the suggestions that we've listed here, and work to individualize them to find which ones leave you feeling the most prepared to go out and kick butt during your next workout.
Molly Hurford

 fatigue is voluntary.
   
 DIFFERENT RACES, DIFFERENT CONDITIONS, DIFFERENT EVERYTHING.
 
  Fatigue is voluntary.
 
  You are an 'experiment of one' 
   
Registration is NOW open for the 5th Annual St. Michael's Running Festival Half Marathon and 5k!

                           
Registration is NOW open for the 5th Annual St. Michael's Running Festival Half Marathon and 5k! 
 
The event  provides the regions best opportunity for a new PR while you take in gorgeous waterfront views, the quaint downtown shops and a ridiculously flat course! Don't forget to stay after the run for live music and your complimentary drink. 
                                               
CLICK HERE to register

ROUTES and PHOTOS

Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up - one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:

TRUMAN ROUTES - 

http://www.runningahead.com/groups/truman/maps

 

OUR SPONSORS
 
bluepoint cat



FALL/WINTER Moore's Marines Long Distance Training
***
Kent Island Running CLUB
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Peninsula Pacers Running CLUB
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Anne Arundel County STRIDERS

 Week #203, 21 NOVEMBER 2015
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 


  I was once (maybe more than once) asked if I was addicted to running.  I think I am addicted to the feelings associated with the end of a long run.  I love feeling empty, cleaned, worn out, and sweat-purged.  I love the good ache of muscles that have done what we humans were meant to do.  I feel the link to my ancestors.  reb

TRUMAN START TIME WILL BE 7:00AM 
  
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PLANS are underway for a POST MARATHON PARTY. Right now we are targeting Sunday 6 December. MARK THE DATE.
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Note: If you have an article, link, tip, race accomplishment or milestone to pass on to the group, please let me know. Use Annapolis Trail Runners Facebook Group to share tips and questions directly with everyone in the group.
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NOTE:   I have received our MOORE'S MARINES "PAIN IS TEMPORARY - PRIDE IS FOREVER" shirts If you don't or would like one more -  LET ME KNOW - ASAP.  

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 WELCOME: To our newest members of our running family -  Carla, Cathy, and Barbara

 NOTE:  THANKS to Willie Gumula for his donation to the Port a Pot. 
We have 6 months of Port A Pot coverage
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Some of our group will be undertaking the JFK 50 Mile Run this Saturday - Jim LeClare, Ron Hooker, John Curley, Meghan Curley, Amy Ziblowski, Debi Smith, and myself.  This will be Debi and Amy's first 50 mile run.
My message to them, and reminder to me,has been no matter how fit or how fast you are, there will come A MOMENT when central fatigue kicks after 4 hours of sustained effort and your thoughts turn from blissful to "who will car if I DNF", "there is always next year", "you haven't trained enough", "you are slowing down" and worst of all "you don't belong here"
       Left unchecked these thoughts can become self-fulfilling prophecies. Focusing on how tired you are slows you down, making you feel even worse which slows you down even more. This downward spiral of despair can turn a race into a  suffer-fest.- or WORSE.  You finish the race feeling defeated and resolve to train more next time. But training your body will not solve the problem. The fatigue always arrives and you have to deal with it.
  The FIRST thing to do is EAT SOMETHING.  There is a physiological reason underlying your mental state. Diminished glycogen and serotonin will undermine your mental condition. Again EAT SOMETHING Quickly!
       There is also a simple mental strategy that will keep your thoughts working for you rather than dragging you down. Flooding your mind with memories of success will make you will feel better and when you feel better-you race better.
      It is important to do these steps at home in a comfortable setting. Put this into your mental toolkit and use it  when you are really struggling.

Step 1: Make a list of past accomplishments that make you feel especially victorious and strong. Include things like overcoming a personal struggle, landing a big account at work and your latest race PR. Draw upon all aspects of your life and come up with at least 5 powerful memories.

Step 2: Imagine deep fatigue/despair as something concrete and living. It can be anything, but ectoplasm-goo monsters work well. What color is it? How does it move? As you get more fatigued, does it grow larger or does it multiply? The more detailed and bizarre the image, the easier it will be to remember. Give it a name. Draw it if you like.
 

Who did NEW YORK MARATHON this past weekend? Who is
 doing RICHMOND, NORTH CENTRAL TRAILS or PHILADELPHIA?
 Let's hear from the rest of you !!

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      Tom Nelson has diligently collected GPS maps of the many routes we use from Truman.  Here is a link to his excellent Runningahead routes: 
 Click here for:  
 
EVERY RUNNER IS AN EXPERIMENT OF ONE - EVERY RUN IS A NEW ADVENTURE

 
HABITS OF CONSISTENT RUNNERS


Sara Flynn is a world class triathlete wrote for Under Armour.  When I went for my first-ever run as a gangly freshman on my high school's cross-country team back in the mid '90s, I would never have guessed that I would still be at it today. Truth be told, in those days, I hated everything about running: the way my legs screamed as I charged up a hill, the burning sensation in my chest, the weird aches jolting through my limbs every time my feet struck the ground. But, thanks to some gentle nudging by my parents, I gave it a couple more tries, and eventually something clicked. I've been running ever since.
Even after a disappointing collegiate career, when I lost every ounce of confidence as a runner; focusing on my career; and having three children and struggling to find the hours (and, at times, the motivation) to train, I've kept running. My fitness level has soared and tanked, my weekly mileage has been all over the map, but the sport has remained just as much a part of me as my curly hair and freckles. So what's helped to keep me consistent after so many years? Here are six helpful habits I've used torule my journey:
1. Listen to your body.
Tweaks, niggles, whatever you want to call them ... if your body is warning you that something may be off, don't ignore it. Often times, when runners fear missing out on training, they'll run through the pain, which, unless they are some sort of genetic freak, will almost always lead to injury. I prefer to take the cautious route and give any issues time to heal before I hit the road again.
By now, I know my body well enough to decipher between a serious threat and a minor issue. But even so, I'm not hesitant to tend to the sore area for a few days, cross-train, foam roll, get a massage. Sitting out of a workout or two can be frustrating, yes, but it's a far better option than being forced on the sidelines for months further down the road.
2. Don't fear a day off (or two).
There are plenty of people who cannot-and will not-miss a day of running (they're called streakers, and they are my heroes). I am not one of them. Over the years, building in days off into my training blocks has been the key to staving off injuries. It also enables the romance between me and running to be rekindled. Instead of being something that I have to do, it becomes something that I want to do.
The longest I've gone without a run? Maybe a week (save for the times I was recovering from giving birth). I've never lost a huge amount of fitness or turned into a sloth as I once feared, but instead emerged from the break refreshed, recharged and ready to start piling on the miles once more.
3. Set attainable goals.
As ambitious as I am, I'm a realistic runner: I know I won't be able to run a 37-minute 10K if I've never cracked 40. But that doesn't mean I don't have "stretch" goals-those always-evolving, just-out-of-reach markers that I aim to hit. Maybe it's placing in the top three in my age group at a race, or maybe it's something less tangible, like finishing a race feeling strong, not struggling.
Whatever it may be, I try to set the bar high (but not absurdly so) and avoid putting so much heft on one "A" race or huge goal. I've found that this approach keeps me driven but also helps me avoid the crushing, motivation-sapping disappointment that may come along with a bad race or failing to reach completely unattainable marks.
4. Surround yourself with other runners.
Looking back, the times when I struggled most as a runner were when I attempted to tackle a training plan on my own. As much as I love getting lost in my thoughts and absorbing the environment around me on a solo run, having a solid network of training partners and running buddies makes consistency much more doable.
Whether it's an informal meet-up among friends or a structured workout in a team atmosphere, I've thrived and grown as an athlete and a person because of the influence of the runners around me. Even if you're more of a lone wolf, simply placing yourself in an environment frequented by runners (a local track or a park with popular trails) will likely give you the giddyup that you need to keep on keeping on.
5. Switch things up.
Despite all of its obvious virtues, running can be monotonous. And even the most routine-oriented person will tire of covering the same route, distance and speed. Varying the workouts as well as where you do them will keep your training from going stale.
I spend a lot of time on the treadmill in the winter, yet by spring, I hit the track, do loops around my neighborhood or explore trails around my home so that running is as much of an adventure as it is exercise. Sprinkling speed work or tempo runs into a training plan are also ways to mix it up-and to get faster, too.
6. Run in the moment.
As runners, we become easily obsessed with stats, paces and how we stack up against the competition. But getting so tangled up in the end result of a run or race can be a frustrating process, especially if you're not generating the numbers you want.

To combat this, I often train "naked" (or, more specifically, partially naked-with my watch covered up by my arm sleeve, or with my phone tucked away in a hip pouch so I can analyze my performance post-run instead of on the run). This allows me to focus less on pace and more on what's around me: the changing colors of the leaves along the wooded trail, the smell of freshly cut grass, the sound of my breath. Instead of spending my run doing mental math or eyeing my speed per mile, I can become fully absorbed by all of the pure, simple and addictive joys that running has to offer.



   
 

2015 TRAINING SCHEDULE

HERE 

  

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track is back on 'track'.

 

-   START 6:30pm   

 This Tuesday is a REPEAT - AHS TRACK SESSION. 2 x 800 recovery - leg fatigue permitting. KEEP THEM CONSISTENT. It is getting too dark to do Hill Repeats on Truman so we are looking for a well-lighted area with some hills.


 

Be sure to work hard to stay consistent and steady. Always do 1 Mile EASY Cool Down. Steady - Steady - Steady - Relax

  

During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. THIS is IMPORTANT. 

   

Saturday Run 

***START AT 7:00am 

 

REPEAT RECOVERY  RUN -  10 MILES - 60% Effort. - depending on if your race is in NOV.

As much as you can at your marathon pace  It will give you some muscle memory for a threshold quicker pace. 


 Remember to Record time, distance, HR, how you felt, humidity, temp for comparison later.

  

Hope to see you at the track.     

  

WE HAVE ALL HAD THEM- BLISTERS - 
HERE IS THE 411 ON HOW TO AVOID OR CARE FOR THEM
When I decided to run my first half-marathon, I was determined to be as prepared as possible. I bought new gear, ate the "right" food at the "right" times, and stretched and foam rolled like a pro. But the first week into training, I started suffering from blisters, specifically around my arches. I tried everything from new shoes to powders, gels, and duct tape (yes, weird) to fix my ailment. Apparently I wasn't alone. Blisters can pack a pretty mean punch when it comes to running and other athletic activities. But there is hope.
Read on for our guide to treating and preventing blisters so you can keep those footsies pounding the pavement pain-free.
What's the Deal?
First and foremost: What the heck is a blister, anyway? These obnoxious little bumps or bubbles result from friction against the foot, causing the outer layers of skin to rub together, separate, and fill with fluid (gross). The culprit can be anything from new or poorly fitting running shoes to wet feet caused by non-absorbent socks. Log enough miles, and they're bound to pop up.
But blisters shouldn't be ignored, covered with a band-aid, and forgotten for another day, because they can get infected and cause a whole new world of trouble. Aside from causing localized pain and burning sensations, when blisters are infected they fill with pus (yep, still gross). Not to scare you too much, but if the blister ruptures, there runs a risk for secondary impetigo (a contagious bacterial infection) or cellulitis (a more serious skin infection). Continuing to let infected blisters go untreated could also result in Sepsis, a potentially life-threatening bacterial infection in the bloodstream or body tissue. One more word of caution: Individuals with diabetes are more susceptible to foot blisters (as a result of diabetic neuropathy) and should handle treatment with caution in order to prevent infection.
The best bet: Prevent blisters before they start. Here's how.
Banish Blisters-Your Action Plan
Luckily there's more than one way to stop blisters before they ruin a run. From moleskin and Vaseline to better-for-you socks and shoes, we've compiled a list of key ways to spare your feet and keep you running for the long haul.
  1. Choose socks wisely. The right socks are super important when it comes to blister prevention. Socks provide extra support for our feet, keep moisture away, and can minimize the friction that leads to those nasty blisters. Steer clear of cotton socks, though, which soak up sweat and moisture and, as a result, are most likely to cause blisters. Try nylon socks instead, which allow for more breathability and less moisture buildup on the foot. Some runners also swear by wicking socks, a wool blend sock that pulls moisture away from feet.
  2. Double up. If one pair of socks isn't cutting it, try wearing two! That way, any friction can happen between the two pairs of socks, rather than one pair of socks and your own skin.
  3. Try tapes and bandages. For spots on the feet that are notorious for blisters, try adhering moleskin or other soft but secure bandages to problem areas before throwing on socks and hitting the pavement. One study showed that Blist-O-Ban bandages not only stayed on sweaty feet but also prevented the formation of blisters (when the instructions were followed closely).
  4. Prevent friction with powders and creams. Got a well-stocked pharmacy close by? Try a special foot powder like2Toms Blistershield (Simply pour it into socks to create a frictionless surface on the foot). Other options for preventative care: Dr. Scholl's Blister Defense StickFOOTGLIDE, or good ol' Vaseline all keep friction to a minimum.
  5. Buy well-fitted shoes. The least we can do for ourselves is make sure we're wearing the right training shoes-right? Before hitting the road, visit a specialty running store to make sure you're wearing the best fit. A running specialist can also perform a gait analysis if blisters persist despite bandages, creams, or other means of prevention.
 
How to Pop that Bad Boy (or Girl)
If a blister isn't too painful and isn't preventing you from walking, then it's best to keep it intact to help prevent risk of infection (besides, blisters are pretty good at healing themselves when left alone). Cover small blisters with an adhesive bandage, and large ones with a porous, plastic-coated gauze pad (so the blister can breathe).
If popping looks to be the best course of action, always check for potential signs of infection before touching a blister (Call up your doc if the blister is secreting yellow or green pus, if the area becomes increasingly swollen or inflamed, or if you have any other reason to think it could be infected). If there are no signs of infection, follow these steps to pop blisters safely on your own:
  1. Wash your hands. Don't skimp on the water and soap!
  2. Clean the blister. Use a clean swab with water and soap, rubbing alcohol, or iodine.
  3. Sterilize a needle (a small, sharp needle or a pin should do it-nothing fancy). Use rubbing alcohol and a clean swab or pad.
  4. Take a deep breath. Try not to freak out about poking yourself with a needle.
  5. Puncture the side of the blister in several spots. Aim for spots close to the blister's edge. Soak up the draining fluid with a clean piece of cotton or gauze.
  6. Apply antibiotic ointment. Then place gauze and/or an adhesive bandage over the area (think of it as a construction site-you want that whole section quarantined). Secure gauze with medical tape.
  7. Wait a few (2-3) days. Then cut away and remove the dead skin (Use sterilized scissors or tweezers and rubbing alcohol to keep the area clean.).
  8. Repeat step no. 6. Apply more antibiotic ointment and bandage again until healed.
    While there may be more than one way to get a blister, there are at least as many ways to prevent and treat them. Don't get discouraged if one pops up early on in your running career-just assess the issue (stat!), find a preventative method that works for you, and get back on the roads when the skin is healed and free from pain.
 


 
 

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HOW MUCH WEIGHT TRAINING SHOULD YOU BE DOING
We know it can be tough to go to the gym when there's a full queue on Netflix, Ben & Jerry's in the freezer, or really, anything
better to do with your time. Or maybe you're a runner whose workout schedule involves running, running, and more running. Then when you do hit the weights, your arms, back, and legs are so sore that you vow never to work out again (trust us, we've been there).
Whether your days are overtak
en by running or you simply don't have the time (or motivation) to get to the gym very often, you've probably wondered the same thing we were: Is it even worth it to strength train only one or two times a week?
Why You Should Lift (Bro)
We won't be the first to tell you there are plenty of good reasons to hit the weight room-even if your goal isn't to build arms like The Hulk (and after seeing this guy, do you even want to?). Strength training can improve physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Plus, it can reduce blood pressure, enhance cardiovascular health, and decrease chances of developing type 2 diabetes  .
Gaining strength also minimizes your chance of getting hurt. "You'll increase bone density and strengthen the tendons and ligaments, so not only are you simply able to lift more weight, but you're also building resistance to injury," explains Michael Boyle, a strength and conditioning coach and functional training expert in Boston.
And while you may think cardio is key to losing weight, a study found that men who did 20 minutes of weight training each day saw a smaller increase in belly fat as men who spent the same amount of time doing cardio  . In another study, 10 weeks of resistance training was shown to increase lean weight by 1.4 kg (about three pounds), increase resting metabolic rate by 7 percent, and reduce fat weight by 1.8 kg (about four pounds)  . So if you're trying to slim down, it may be time to say so long to the treadmill-and hello to the weight rack.
One and Done?
Research also suggests that a once-weekly strength training frequency can be just as effective on improving muscle strength as a more rigorous schedule  . This small study followed two groups of adults over 60-one group performing a set of strength training exercises to muscular fatigue once per week, and a second group that exercised twice per week-and found that substantial strength gains can be derived from less frequent activity.
The Takeaway
Doing something is better than doing nothing, Boyle says. Hitting the weight rack (or the mat for bodyweight exercises) once or twice a week may not give you a Schwarzenegger-esque body, but the small gains you do make might incentivize you to exercise those muscle areas more often. After all, sometimes feeling sore is just what you need to remind you what a good workout feels like and get back into the groove of three, four, or even five workouts per week.
 

 

 Stay Healthy;   

Ron

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