Race Day Bag Check - 8 Pre-Race & Post Race Essentials to Take With You

The Chicago Marathon is just a few weeks away, and I'm already thinking about what to pack for race day.  Yesterday, George and Henry joined me at the track for my speed workout, and to keep my mind off of how tired my legs felt, I tried making a mental list of the items I want to be sure to bring with me to Chicago.

Running is so much more fun with these two!

One of the best tips I was given before running my first marathon was to bring a bag of pre and post-run essentials to the race.  Most races greater than 10k in distance will offer a bag check near the starting line.  You can ask whether one is offered when you go to pick up your race packet.

If a bag check is offered, I highly recommend that you pack a few necessities.  If they don't offer a bag check, and you're running a half-marathon or full-marathon, kindly ask a family member or friend, who plans on watching you run, to bring your bag to the finish line for you.

Here's a list of what's in my bag:

:1: Nuun Electrolyte Tabs & Nutrition Bar

If you've been here before, you know that I'm a big fan of Nuun electrolyte tabs. Besides being easier on my stomach than Gatorade, they're also portable and the containers are the perfect sized waterproof storage for little things that can easily get lost in the bottom of your bag (see #2, #4, & #7).  Since electrolyte replacement is important after you run, I like to pop a tab into the water bottle that is usually offered at the finish line.  

As for the nutrition bar, it's important to begin consuming protein and carbs after the run not only to restore your energy but also for muscle recovery. I've been to plenty of races where either the finish line food (pizza!) is too rich for me to eat after a long race, or the food had run out before I could get to it, so I always keep something with me just in case the finish line fare is a flop. If you need some suggestions on what kind to try, here's a list of goodies for you.

:2: 1st Aid

Most well-run races offer first-aid stations along the route and at the finish line for anyone who is in need of medical attention.  I hate to get in line ahead of someone who really needs help just for a blister, so bringing a few 1st aid items with me is just seems easier.  A few blister band-aids, some ibuprofen, and Deep Blue essential oil or Biofreeze will usually cover any mild post-race ailments. I keep everything in a Nuun tube!

:3: Anti-Chaffing Stick

Chaffing is a serious thing.  I'm telling you, it hurts! I keep a tube of Glide with me at all times.  Key areas to cover are bra lines, inner arms and inner legs, and any place else your clothing might rub. P.S. Ladies, you don't need the Body Glide for women.  Just use the original - it's the exact same stuff - and it's cheaper.

:4: Safety Pins

When you receive your bib at packet pick-up, safety pins are either included in your packet or offered at the pick-up table in a box.  There have been times when the pins were not included in my packet, and I failed to grab some at the table.  So, having a few extra in your bag ensures you'll never be scrambling at the last minute to find a way to keep your bib in place.

:5: Baby Wipes

The only thing that sounds better than food after logging twenty six miles is a nice long shower.  But sometimes it can take a while to get back home or to your hotel after the race.  Having some type of wet wipe on hand to freshen up with after the race can feel really good.  There's probably some sort of super-fancy wipe out there that guaranteed to make you feel like you just left the spa, but baby wipes tackle the salty sweat without leaving a sticky residue, and they're cheap. Win win!

:6: Flip Flops & Extra Shirt

Because most long distance races take place on pavement, your feet really take a pounding.  And, if you happen to have suffered a blister or loss of a toe nail(s) along the route, a pair of flip-flops can feel heavenly after the race.  I've recently become a big fan of this brand.  They offer both comfort and support to tired aching feet.

The minute you stop running, your body moves into cool-down mode.  It's not uncommon to feel chilly yet be dripping with sweat at the same time. Changing into a dry t-shirt can help keep the chills at bay as your body works to regulate back to a normal temperature.

:7: Extra Hair Ties or Hat

Girls, you know that nothing is worse than having your hair tie snap right before a race.  Keep a couple of extras on hand just in case (again, Nuun tube!).  And, it's also a good idea to throw a dri-fit hat into your bag in case it's raining at the starting line, or you have a sunglasses mishap.  

:8: Rain Poncho

If you're a seasoned runner, you probably watch the weather report days before the race even takes place.  And, if showers are in the forecast, you know that nothing feels worse than standing around in the rain waiting for the race to start. Keep an inexpensive poncho in your bag, one that can be taken of right before the race and thrown away. You'll be so glad you did!

Do you have some tips for me? 

What do you keep in your race day bag?

I Love it When Running and Jesus Meet! {7 Quick Takes Friday}

Earlier this week, I began writing a post for today, just something simple, as basketball games and doctor appointments had left little time for me to construct anything relatively enlightening, and potty training has hijacked my sense of humor until the tighty whities rule.  Practical posts aren't necessarily my favorite to author, but because there are about 2 or 10 of you, my dear readers, who actually dig the practicals, I'm your gal!

Thanking God that I can still run...farther than the mailbox or away from the male offspring most likely to nail me with a Nerf Gun (it's their way of saying, "I love you"), I thought I might whip up a lil' list of running essentials for the post, a few good things that keep me cruisin' all year long.

But then.....

My sister-in-law forwarded a beautiful post to me from A Holy Experience (she knows me well!), and it literally left me on my knees.  Thanks to her, I've been thinking about this man for a good day and a half now:

{Photo and story can be found at A Holy Experience Blog}

And, I've been praying even harder about Ann's inspiring reflection of Cliff Young, a 61 year old farmer and his unlikely, unexpected victory in a 544 mile ultra marathon competition (that he signed up for just for fun, to see if he could finish. Without having trained. Lawd, Lawd.)  It would be pointless for me to summarize such an incredible story here, when Ann has already mastered the art of story telling. I shy away, as well, from the attempt at an articulate expression of the impact that this magnificent account of courage and humility has had on my spiritual life...and on my "running" life as well. Perhaps later.

Investing a few minutes of your time into Ann's Post "How to Get Through The Dark Places" will either leave you scouring the internet for a great pair of muck boots, or it will bring you back here to Pin my list of essentials, because you've never wanted to run ever before in your life....until now. (I hope it's now!)  Either way, I promise you'll love it...and want to share it with your family and friends, whether you're a runner or not.

7 {FAVORITE} RUNNING ESSENTIALS

If exercise is already part of your weekly routine, you probably already have a nice little stash of tops and bottoms that can easily cross over into running, so, for that reason, I haven't included any specific apparel on my list.  

1. HYDRATION

Amphipod Hydraform handheld water bottle is the bottle I use on my shorter runs (4-8 miles).  Being well hydrated before you run is extremely important, but unfortunately, most of us head out the door without even considering hydration.  A handheld bottle is a great insurance policy. For longer runs, I like the Nathan Speed 2 Waistpack . Since your muscles are 80% water, you can bet that taking a few sips along the way will ensure a more energized run.

2. ELECTROLYTE REPLACEMENT
Nuun electrolyte enhanced drink tabs are all that I use for electrolyte replacement, which is important for everyone who exercises at a vigorous level for at least an hour or more.  Gatorade, Powerade and similar drinks aren't an option for me (a few reasons why).

3. THE RIGHT SHOE
Asics Gel Nimbus 15 running shoes have been my shoe of choice for the past 10 years, because it's the shoe that fits my foot the best.  Finding the right shoe is imperative before you begin any sport.  Remember, when it comes to running, it's fit over fancy.
* You can read more about how to find your perfect shoe here.  *
Remember that your running shoes are for running, and aren't meant to be worn all day long and then to be run in.  The mid-sole of your shoes need at least 24 hours to decompress between runs.  What shoes do I wear when I'm not running? Asics Gel Lyte33 are my ultra comfort shoes for cross training, walking and for long days of football games and wrestling tournaments.

4.  SUN PROTECTION
Wearing a hat when you run is a great way to keep your hair out of your eyes and to give your face a bit of sun protection as well.  I am so glad that many companies are making hats with reflective material for early morning/evening runs when there is little sunlight. Brooks High Visibility Running Hat is my favorite so far.  It's light, comfortable, moisture-wicking and easy to throw into the washer after a sweaty run.

5.  TRAINING BUDDY
The Garmin Forerunner might be a bit of a splurge, but I cannot imagine training for any race, or staying motivated to meet a PR without it.  When I'm not training, it's nice to be able to run free in any direction without having to mentally calculate the miles, since the watch does it for me.

6. EYE PROTECTION
Whether you're a runner or not, wearing protective eye wear whenever outdoors is very important for long term eye health. Over the years I've worn everything from Oakley's to the inexpensive C9 line from Target.  The better lenses are often pricier, but they also afford great clarity and eye coverage, allowing the eyes to relax in sun exposure. Optic Nerve Omnium PM sunglasses are an affordable brand that perform well. Although I've never owned a pair myself, I have heard great things about Tifosi who also makes an affordable line for runners.

7.  BLISTER PREVENTION
Next to finding your perfect pair of shoes, wearing a superior pair of socks is the best way to protect your feet from the pavement pounding. Thorlo Socks are my absolute favorite.  They are soft, durable, hold their shape, and best of all they are made right here in the U.S.A.  Added bonus: you can try a pair for FREE!!! Check out their website for more details.

Run Pretty Far Giveaway (Because, I love you!)

Happy Monday, Friends!! Today, I am one week post-marathon and still feeling so much joy and gratitude from that milestone in my life, that there is really only one thing for me to do with that joy and that's share it with all ya'll!!  But, first, a little story...

If you don't already know, one (of many) of my life-loves besides running is discovering and supporting small, yet mighty, businesses. Growing up in a small town, my parents instilled in my siblings and myself the importance of supporting local business.  I still feel that way today. 

Big chain stores may be convenient, or even a little bit less expensive, but driving out of the way to enjoy a local diner or mom and pop shop is where you will find rewards far greater than food and merchandise.  You find loyalty, character, friendship, and a story about how that business came to be.

Thankfully, many small businesses have online stores, which is great for those of us who live out the middle of nowhere! In the course of my marathon training, I stumbled onto an online company called Run Pretty Far, and it has quickly become one of my favorites!  Not only does Jenn, the founder, have a fabulous line of fun clothing items, including tops and headbands, she also writes a thoughtful blog which highlights everything from her running adventures to motherhood. 

Since I personally own two shirts from Run Pretty Far , I've decided to let you in on the sweetness, by

 GIVING AWAY A T-SHIRT OR TANK TO ONE OF MY LUCKY READERS!!!!

To give you a peek at their awesomeness, I have selected a few of my favorites.  But, you can view the entire collection on their website (as well as other items such as head bands and i-phone covers!).

With summer on the way, this one is patio-perfect!!

Not a margarita fan?? How about cupcakes??!!

I love this tank.  It reminds me of the feeling that comes from running on the perfect day.

The logo tee is one that I own.  It's super comfy and super cute.  Winner!

Sunrise and sunset are two of the most visually spectacular times to run, and this beautiful tank captures  the essence of that!  This is the tank being worn by the model above.

HOUSEKEEPING:

- The giveaway will end one week from today (May 13, 2013).

- The winner will be contacted on that day and given the opportunity to select the t-shirt or tank of their choice!

- You can come back every day to sign up for a chance to win!

a Rafflecopter giveaway

GOOD LUCK!!

Great Gear to Keep You Running All Winter Long

Two things happened this week that sparked a motivation inside of me to write this post:

1.  I went running in 20 degree weather on Sunday and really enjoyed it!

2.  My inbox is getting hammered with sale ads from my favorite sporting goods stores.  So, now is a great time to steal some deals on running gear.

A few weeks ago, I wrote a post that covered cold weather running tips from top experts.  Many runners, especially beginners, feel that the treadmill is the only option for running when the temperatures dip.  I love to challenge that! You can get out when it gets cold, and even enjoy it if you are prepared.

Need a little enticing?? Well, getting great gear is half of the fun, right?? First, I'll share with you some fabulous products that are made to keep you WARM and DRY - the two most important things to consider when you head out into the cold.  Be sure to scroll down below the products for more information on the most effective way to layer your clothing based on the temperatures you'll be running in.

HEAD GEAR:

 

The Balaclava covers all the spots on the head that a cap and gaiter miss.  This one from Smartwool is perfect.  I also highly recommend visiting their website for a great variety of base layer products that are  perfect for any outdoor winter sport.

Besides being cute, this Beanie from Athleta has a convenient opening in the back for your ponytail.  I love it when fashion and function mix!

FOOT GEAR:

If you are thinking about what changes you need to make to your footwear for cold weather running, you might consider reviewing an article from Runner's World on how to winterize your shoes. The two products mentioned by the author that provide stability when running in snow or on ice are YakTrax and Stabilicers.

Keep your footsies warm and dry with these wonderfully cushioned PhD Lite wool socks from Title 9 Sports.  Wool socks are a great option for cold weather running, and can be used for skiing or any other winter sport.

BASE LAYERS:

Base layers that wick moisture away from the body help keep you dry and warm on your run.  I like the popular shirts from Under Armour, because they are durable, and can be found at most sporting goods retaliers.

I bought one of these Nike Element 1/2 Zip pull overs to wear when temps are above 45 degrees, and I love it.  It's incredibly light and warm, and I can throw it over a t-shirt in the spring, or a long sleeve base-layer in the winter months.

OUTER LAYERS:

For warmer days, wear this Nike Element Shield Full Zip jacket over base layers.  The sleeves are extra long, and have a thumb hole to keep your hands and wrists extra cozy.

For evening runs, being visible is key. This Women's Nightlife Essential Run Jacket from Brooks was a top pic by Runner's World experts.

It's always windy where we live, so I need something that keeps me warm, dry and beats the wind.  Last year I bought this Gravity Jacket from Marmot during a big sale at Moosejaw.com, and I love it.  I wear it all the time, not just for running, and it's awesome for snow sports.

When your go-to pair of running tights aren't warm enough and sweats feel to bulky, go for these Cold Killer Pants from Title 9.  Not to fitted, not too loose, just comfy, warm and dry!

EXTRAS:

A great pair of gloves is essential to running comfort in cold temps.  I like these Power Stretch Gloves from The North Face.  They are super light and flexible and fit easily in a coat pocket if your hands get too warm.

I never appreciated the importance of wearing proper eye-protection when running until a couple of years ago.  But, sunglasses aren't just for summer runs.  Wearing glasses in the winter helps block the wind and keeps eyes from drying out.  I've got my eye on an Oakley Commit SQ sunglasses pair.

A What to Wear When Guide From Runner's World Magazine: (NOTE: These tips do not consider rain, but only sunny or non-precipitating days.)

35&deg to 45&deg F and Clear Wear tights or thin running pants, a long-sleeve shirt, and a vest. You may be able to keep your hands warm using the thumbholes of your long-sleeve shirt when it's 45&deg F outside, but you should put on gloves when it's closer to 35&deg F.

10&deg to 35&deg F and Clear Wear technical underwear under your tights or pants and a long-sleeve shirt underneath an insulated vest or jacket. Thin gloves are essential, and at the lower end of the temperature scale, you should switch to thick gloves or mittens and add a thin beanie.

-10&deg to 10&deg F and Clear Focus on covering every inch of your body at least once (maybe even twice) by wearing wool underwear and thick socks underneath tights and running pants. To keep your core warm and dry, go with a long-sleeve base layer under an insulated vest and windproof jacket. Round it out with a beanie and mitts over gloves.

More Great Advice from the Boulder Running Company Blog:

1st Layer. Next to the skin you want a lightweight layer that is excellent at wicking moisture away from the skin. No cotton here. Choose long underwear (with a long sleeve top) made of a wicking material like silk, Thinsulate, Thermax, Coolmax or another polypropylene fabric. These are comfortable, keep the skin dry and are very lightweight

2nd Layer. The thermal or insulating layer, here you want the most warmth with the least amount of weight. You can go with wool, depending on the weight, but a good choice is fleece, polar fleece, like Polartec, or microfleece, with the tighter weave the better. The object here is to stay warm when it’s very cold, to maintain flexibility, and to be able to shed the layer should the temperature rush above 40 F.

Top Layer. The outside layer is for heat retention, wind resistance and water resistance. The key is really wind resistance because you don’t want an ill wind to penetrate into the other layers and negate their benefits. This outer shell will also hold the heat in, however many of the newer fabrics are also breathable so while they keep you warm they keep the heat in check. And, of course, the water resistance is there for when it’s snowing or sleeting so you don’t get wet.

This layering works for both the upper part of the body and the lower part and legs, but of course the pieces will be different. The 1st layer is easy for both areas. In the 2nd layer, for the lower body and legs, which require fewer overall layers in any case, wear running pants; if it gets really, really cold (below 10 F), add another layer of insulated long johns and perhaps some water-resistant track pants.

That’s the body. However, as everyone knows you lose as much of 40% of your body heat through your head, so choosing the right headwear is very important. Try a fleece or wool hat that covers the ears well and resists slipping. For the really cold days, you can add a fleece gaiter that can be pulled up to protect your face and cover your nose and mouth, and when the temperatures dip even more, or the wind is raging, you can get a balaclava, sometimes called a full ski mask, made of wool or fleece and that generally covers everything but the eyes. Also, don’t forget the lip balm, as cold weather plays havoc on the lips.

Hand warming is also very important, as a lot of body heat is lost through the extremities, and hands are subject to frostbite. A great pair of insulated gloves works well – there are many on the market that are lightweight and still warm, with wicking properties and breathability. When it gets really warm, try mittens as the fingers together will add warmth to the whole hand.

And, of course, the feet, since you are running. Choose wool or synthetic insulated socks – Coolmax is a good choice – and never cotton (in cold or warm weather) because cotton doesn’t wick away moisture. Don’t pack your feet to tightly in the shoes as this will impede warmth; in fact, many runners wear a half larger running shoe in winter to accommodate the bulkier socks.

If the Shoe Fits

Hey Ya'll! Let's talk SHOES!!

What is it about wearing a killer pair of kicks that makes us feel more motivated to exercise???

My love for non-competitive (slow) jogging began in high school when I would log the miles on the country roads that surrounded our house to stay in shape between sports seasons.  That's when I fell in love with Nike shoes.  Unfortunately, it was a relationship based solely on looks.

There was something magical about lacing up a brand new pair of Nike's that just made me feel like I could go a little bit further and a little bit faster.  This was fashion psychology at it's best! I decided that Nike shoes were the best because they looked the best.  If they looked the best than that must have meant that they were the best! Right?

Actually, THE ANSWER IS NO, and here is why:

Whether you are running, walking, cross training or doing any aerobic type of exercise to get in shape, it is VERY important that you choose the right shoe for your feet.  

Many people love the cushion feel of running shoes, so that will be my primary area  of focus for this article.  HOWEVER, knowing which shoe is right for your foot is important, no matter what your athletic venture!

Wearing the right shoe for your feet will:

1.  Prevent foot, leg and back injury.

2.  Reduce fatigue during exercise.

3.  Reduce soreness after working out.

(This is true even for young athletes, so if you have kids who run track or cross country keep this in mind!)

If you go into ANY store that sells athletic apparel, and the individual who is assisting you offers any of the following advice regarding a particular shoe...

"These are my new faves."

"We just got these in, don't they look amazing?"

"We sell a lot of these.  They look great on everyone."

...do yourself a huge favor and find someone who knows what they are talking about.  Before you hit the mall or major sporting goods retailer, I suggest you 

DO A LITTLE PREP WORK FIRST.

1. Get to know the shape of your foot.  Begin first by doing a simple "wet test," (below) which is simply an impression of the bottom of your foot. If you want some serious help, grab the phone book and seek out a specialty store, such as Gary Gribbles Running, which will help you find the right shoe for your foot and stride.  

2.  Learn the lingo (more about this below).  Shoe types and foot types have particular names based on the shape of your foot and your stride (gait), and it helps to know these before discussing shoe options with a salesman. 

3.  Get over your fashion/brand name loyalty.  After realizing that Asics makes the best shoe for my foot, I had to bid farewell to my beloved Nikes.  Thankfully, Asics has stepped up their game in the style department, and they make amazing shoes!

LET'S TAKE A PEEK AT YOUR FEET!

Do you know what type of an arch you have?  If not, here's a simple method of finding out, called a "wet test." Go outside and get your feet wet.  Then, walk across a sidewalk and take a look at the print that is made.  By viewing the wet impression of your feet, you will be able to see that you either have a flat foot, a normal arch or a high arch.

Now that you know what shape your foot is, let's talk about it in terms of pronation.  Pro-what??

A BRIEF EXPLANATION OF PRONATION:

Simply stated, pronation is the action of the foot when you take a step/stride from the heel to the toe.  

NORMAL/NEUTRAL PRONATION: Occurs when you take a step and the outside of the heel hits the ground and naturally rolls up to the ball of the foot, hitting evenly across the front.

UNDERPRONATION: Occurs when the outside of the foot receives almost all of the impact and does not finish in the neutral position.

OVERPRONATION: Occurs when the foot rolls too much to the inner and upper part of the foot.

If you're not sure which one best describes your stride, take a look at the bottom of your shoe.  You should be able to tell from the way the shoe is worn on the sole.

Now that you now a little bit more about your arch-type and pronation type, you will be able to more aptly determine which type of shoe is right for your foot.

The three main types of running shoes are Motion Control, Cushioned and Stability

(Read more about running shoe types here.)

Motion Control Shoes help the flat-footed runner by providing a wider sole which helps prevent the runner's foot from excessively rotating inward.

Cushioned Shoes are great for runners with moderate to high arches who underpronate (run on the outside of the foot, also called supination), and need extra cushion to support the foot.

Stability Shoes are great for those who have a normal arch and a neutral pronation, and for those who are looking for added support in a running shoe.

Now that you have the tools needed to find the perfect shoe for your foot, it's time to go shopping!  Things to consider before you go:

1.  Try to go in the afternoon when your feet are more likely to be slightly swollen.

2. Take a pair of athletic shoes with you that you are currently wearing so that you can show them to the sales assistant (for looking at wear on the sole).

3.  Don't be afraid to ask to try on a variety of brands to find the shoe that is right for you.

Two of my favorite websites chocked full of information on running shoes are:

Runners World and The Running Advisor

If you live way out in the boonies like I do, online shopping is a great option.  I like:

Holabird Sports (coupon here) and Zappos.