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The Most Gruelling Races in the World

Guest Author — Mon, 30 Apr 2012 15:31:56 +0000

In order to crack the toughest, most gruelling races in the world, as an athlete you have to be at your most mentally and physically strong. Here is a list of races which – like all the best ones – are undertaken without the use of engines or horses and are possibly the toughest of the tough.

Marathon des Sables, aka the Sahara marathon

The MdS is known as the most difficult endurance footrace on Earth, and crosses the Sahara desert in Morocco. It normally takes place at the end of April and covers 243km (151 miles) over 6 gruelling days. The race is equivalent to six regular marathons on consecutive days and the strict rules make the race even tougher. Competitors are required to carry a pack with all their personal belongings and food. The longest stage is 56 miles. However, it can’t be that bad. 30% of competitors come back again the next year, after all…

North Pole Marathon

Literally the coolest marathon on the planet. A genuine 26.2 mile marathon but at the top of the world. This is really not a race for shorts and t shirts, as competitors need to brave sub-zero temperatures on one of the most remote parts of the planet. This race also has a team dimension with the cumulative time of the first three team members going towards the team challenge positions. It’s also one of the most expensive around at roughly €12,000

Great Wall Marathon, China

This marathon is tough, especially if you don’t like steps. There are 5164 to carry your body up and down over a marathon distance on what must be one of the world’s most iconic man made structures. Last year’s winners were Yanqiao Yun of China in the men’s race with a time of 3:18:48 and Mari Kauri of Finland with a finish time of 4:11:19. This race is well organised with regular drink and banana stops, medical teams and officials along the route. Heat can be problem, so runners start early, but baseball caps and sunscreen is recommend.

Everest Marathon, Nepal

This is the highest marathon in the world. The start is a breathtaking 5184 metres in Gorak Shep near the Everest base camp in Nepal. The finish is a 26.2 mile run over rough terrain and rocky mountain trails away in Namche Bazaar at 3446m which is 11,300 feet. Due to the need to acclimatise there is a 26 day holiday in Nepal before the big race. Don’t relax too much though – the race is generally downhill but there are two tough uphill sections and there can be areas of snow and ice to overcome.

Savageman Triathlon

So why is the Savageman triathlon in Garret County, Maryland, USA tougher than any other tri? Well, it has the steepest climb in road triathlon, known as the Westernport Wall. The average grade on poor quality road of 25% and a maximum pitch of 31% makes it ludicrously tough. When you have finished the 1.2 mile open water swim you then have to conquer a 55.7 mile bike ride and then finished off with a 13.1mile run. That’s pretty much there is all there is to say!

Are they tough enough? Have you raced in a tougher race? Did you ever recover? If so, let us know!

About the Author:
Neil Park works for Gear Zone, one of the UK’s leading suppliers of outdoor clothing and equipment brands such as Berghaus and Rab.

Benefits of An Incline Trainer

Runner's Resource — Tue, 13 Mar 2012 13:08:16 +0000

Incline training treadmills are becoming more and more popular. They can do so many more things than regular treadmills and have innumerable benefits.

Here are some of the major benefits of incline training that running on a flat surface just doesn’t have.

Switch Up Your Workout

Incline trainers allow for a little change of pace in your workout so you aren’t doing the same monotonous workout the whole time.

Working the same muscles doesn’t really do your body the good that you get from switching it up and working some different muscles. After a while of working the same muscles, it starts to become counter-productive. They will get used to the workout and not really improve anymore, that’s what makes doing different exercises so effective.

Better Workout

Along with that, incline training will give you a much better workout. It’s basically just amplifying a running exercise by working more muscles at a higher and more intense pace. Running on an incline will work your calves and thighs much more than running on a flat surface will. Incline running will multiply the amount of calories burned, allowing you to stay fit, and maybe even lose some weight.

Built-In Workout Apps

I would say that most treadmills have built-in workout applications. Which are specific programs designed for specific workouts. These apps are either classified by what type of workout it is, or even what race it is made to imitate. So most of them will be titled by which race it mimics. There are apps that will take you through a 5k, 10k, HM, or even a full marathon. The treadmills are programmed to take you through the suggested pace for each race, and some will even work with your incline trainer.

Run Anywhere!

Most modern treadmills will have some sort of syncing capability with Google Maps. This will let you run along the street view of where you choose to run. With this, they will usually have the ability to let Google Maps control the incline of wherever it is you are running. So if you are running on a street in Google Maps and you come upon a hill, the treadmill will automatically adjust the incline to match the street. This comes in very handy if you are preparing for a race, you can find the route and get a feel of the conditions before the race.

There are really no downsides or drawbacks to incline training. It helps prepare you for any type of race and will give you a great workout as well. Here is an article that lists benefits of incline training as well.

About the Author:
Jordan loves running and swimming; he writes about sports and fitness at Sports Blame.

Choosing the Right Running Shoe

Guest Author — Tue, 07 Feb 2012 14:34:17 +0000

Here’s my story. I’m a runner, and I often suffer from foot, knee, hip and back injuries, and I’ve been told about 1,000 times over that it’s most likely the shoes that I’m wearing that are causing my injuries. So I went on a quest to find out if the shoes that I wear are actually causing me to get injured, and if finding my perfect type of shoe will actually prevent injuries.

What I’ve found is that yes, your running shoe choice can greatly affect your risk of injury, so it’s beyond important to find a pair that is perfect for you. From seeing every regular doctor, orthopedic doctor, chiropractor and physical therapist in my town, the article that follows is what I’ve come to find in terms of choosing a good pair of shoes based on the way you run, how much you run, and what injuries you are overly prone to.

Running is such a wonderful, happy and natural sport, and no one should have to deal with injuries the way I’ve had to. So I’m here to help you avoid it.

Analyze Your Stride

The first step in choosing a good running shoe is to analyze the way that you run. This can be as simple as getting a friend with a video camera, going outside and running a few steps as naturally as possible, or getting on a treadmill with a video camera on your feet. It can even be as easy as looking at the shoes you wear most often: set them side by side on a table, and look at the heel of the shoe. Does the tread on the bottom wear off in one direction or the other, or is the hell totally smooth and straight across? Here’s why analyzing your stride is important.

The natural human foot strikes on its outside and slightly rolls inward as the stride advances. This is perfectly normal, but in some people, the foot doesn’t roll enough, or oftentimes even worse, it rolls too far. Overpronation is the term used for people who strike on the outside of their foot and roll it inward too much. It’s easily diagnosed with the shoe test: if the heels of your shoes look like they slant inwards as they wear down, your stride is likely overpronated.

Underpronation, on the other hand, is exactly the opposite. This is when the foot strikes on the outside and doesn’t roll in far enough. The heels of your shoes when placed side by side will look slanted to the outside.

Once you determine your pronation, check your strike pattern. Most runners will notice that they run with a heel strike, which means they’re landing on their heel then rolling to their forefoot as the stride advances.

Others will notice a forefoot strike, like running on your toes, basically. These runners strike with their forefoot, and hardly put any pressure whatsoever on their heels throughout the entire stride.

Also analyze your arches. If you were to leave a footprint in the sand, would your arch leave a big blank space in the middle of your print? Or would your entire foot be visible? If you have high arches, the inside portion of your foot is too far off the ground. If you have flat feet, on the other hand, your foot is just that – flat. Completely flat.

There are shoes out there made for overpronated feet, underpronated feet, high arches, flat feet, heel strikers and forefoot strikers, so now the difficulty is finding them.

What to Look For

If your foot overpronates, you’ll want to look for a shoe with motion control and maximum support. You want to combat that movement of your foot inward to avoid injuring yourself. Controlling the heel support of your foot will help with this, and runners with flat feet may also benefit from a good pair of motion control shoes. They tend to be best suited for heavier, larger runners who have an extreme amount of pressure on their feet when they run, but they can be beneficial to any runner lookig to combat overpronation.

Underpronated runners often also suffer from high arches, and the two work together to try to destroy your body every time you go out for a run. You’ll want to look for a flexible shoe that has mid-level support midsole to absorb shock. When you’re in the store, try to find the shoes that say “flexible” right on them, or “support.”

If you have flat feet, look for something with solid arch support, or even see an orthopedic doctor for custom-made inserts to support your arches. Continually running on flat feet can greatly increase your risk of injuries, so it’s important that you support and lift that middle part of your foot to distribute your body weight correctly on your foot and lower leg with every step.

If you’re a heel striker, you want something that has some extra cushioning in the heel of the shoe. Heel striking can prove to be dangerous because of the added weight and pressure you’re exuding onto your foot, although it is the most common running style. Think of it this way: running with a heel strike is like hammering the bottom of your heel with 1.5-3 times your body weight over 1,000 times every mile.

For runners who heel strike, you may want to even consider some alternative running shoes, which I’ll discuss with you in a moment. These shoes will help encourage your body to run with a forefoot strike, which is much less impact and shock on the rest of your body.

So forefoot strikers, you’re good to go! You can pretty much choose from a wide variety of shoes, but make sure none of them will manipulate your form, because that’s what’s keeping you from getting injured. Don’t go for anything that’s too cushioned or will encourage you to run any differently than you already do.

Alternative Running Shoes

If you’re a chronic injury sufferer like me, you may even want to consider switching to a more minimalist approach.

The natural foot is built for running, and the entire human body is made to run for hours on end, believe it or not. Depending on how you look at it, you could argue that all of these fancy overly cushioned shoes that Nike and other companies have created over the past half century have only caused problems that weren’t already there.

The natural foot strikes at the forefoot. As it lands, the toes spread to absorb shock to the rest of your lower body, preventing knee, hip, back and even neck injuries.

With a minimalist running shoe, your foot is encouraged to spread at the toes, which also pushes a forefoot strike. Often when runners make the switch over to minimalist running shoes, they have to retrain themselves to run and even walk to hold that forefoot strike. It’s how your body is naturally supposed to work and the shoes that we’ve created now pull us away from our natural form.

It is believed that minimalist or even barefoot runners can prevent any and every injury by simply using a natural forefoot strike, but if you decide to make the transition, do so very slowly. You literally have to retrain your body, and you’ll be working muscles in your feet and legs that you didn’t realize you had. It will take some time, but it may save you from some major injuries down the road.

Personally, I made the switch to the New Balance Minimalist trail running shoes from my traditional cushioned road running shoes (many people even switch right to the Vibram Five Fingers), and I’ll never go back. I’ve found that my back pain has eased up dramatically and I haven’t had a knee or foot issue since I switched. I was sore for the first couple of weeks, and had to decrease my mileage drastically, but it was worth it.

My last bit of advice for anyone in the market for a new running shoe is to know when to replace them. Overworking your running shoes can be almost as bad as wearing the wrong ones. Be sure you replace them ever 350-400 miles to make sure you’re not causing any damage to your body with old shoes. They’re worth the investment (anywhere from about $50-$200 depending on what you’re buying – my New Balances were about $100). Happy running!

About the Author:
Ashley Dean is a freelance writer who often contributes to health and wellness publications. She is an avid marathon runner and owns her own shoe store that sells everything from Chippewa boots to the Vibram Five Fingers and she knows first-hand just how important it is to find a shoe that works for you.

Sun Protection for Runners

Guest Author — Thu, 02 Feb 2012 17:35:04 +0000

When avid runners are asked why they run, one of the reasons that comes up the most is, “for my health.” And it’s true: running is one of the most beneficial things you can do if you’re hoping to increase your cardiac health, your overall stamina, and your mental well-being. It’s surprising, then, to hear about the number of runners who don’t think twice about sun protection during long, hot runs. It is absolutely critical for runners to be aware of their skin; according to Medical News Today, white runners have a much higher chance of developing melanoma than the general population. Additionally, all those lovely anti-aging benefits of running may not be so apparent if the sun prematurely ages your skin!

Think it’s too difficult to make skin care and sun protection part of your running routine? Think again. Taking care of your skin is almost as simple as lacing up your sneakers. Below are a few tips anyone can follow to make sure their skin stays healthy, young, and sunburn-free:

Apply waterproof sunscreen 30 minutes before your run: many runners and other athletes don’t wear sunscreen because they don’t like the idea of wearing a slick, greasy lotion that can mix with their sweat. However, there are waterproof varieties of every popular brand of sunscreen, and you’ll hardly notice you’re wearing it. Find one with an SPF of at least 15, and reapply every two hours.

Wear a hat and sunglasses: Your skin is not the only thing that needs protection from UVA and UVB rays; your eyes, too, can be damaged by the sunlight. Wearing sunglasses with UVA protection is a simple way to combat the problem. It is also a great idea to wear a hat as you run, to protect your scalp. Many running stores sell baseball caps that can wick moisture away.

Invest in sun protective clothing: a quick search online will bring up dozens of web sites that sell high-quality sun protective clothing, designed especially with runners and other outdoor athletes in mind. These clothes, which include tank tops, sports bras, t-shirts, and jackets, are lightweight and contain SPF protection.

Know when the sun is most intense, and plan your run accordingly: the sun’s rays are strongest between the hours of 10am and 4pm, and they hit their peak in the afternoon. If you can, try to train in the early morning or the evening to avoid encountering the sun when its rays are strongest.

Choose the right post-race clothes: many runners who participate in races bring clothes to change into after they race. The ideal post-race clothes with regards to sun protection are lightweight, long-sleeve t-shirts and sweats.

Follow these tips to save your skin, and next time you’re asked you will truly be able to tell people you run for your health!

About the Author:
Ann King is a blogger and skincare enthusiast who writes for Torrey Pines Dermatology.

Best Running Shoes for Women

Runner's Resource — Tue, 31 Jan 2012 15:47:12 +0000

Proper footwear is important for all sports, from football and basketball to horseback riding. It’s extremely important for running, but unfortunately, a lot of people don’t put the effort in to seek out the best running shoes.

This is a shame because running is a serious, high impact sport that puts lots of stress on your feet and legs. Good quality, proper running shoes will reduce injuries and make your runs more enjoyable. Since women don’t always get the same attention as men in regards to gear, I’m going to list the best running shoes for women right here.

So if you want some advice on picking out the best running shoe, keep reading…

The Shoes Must Match Your Feet

Before you even step out the door for a run, you should figure out what type of feet you have as well as your running style.

Manufacturers produce different types of shoes for different feet – the best womens running shoes will be the ones that fit correctly.

First, let’s consider your foot type. It will fall into one of these three categories:

High Arch

Medium Arch

Low Arch (or Flat Feet)

It is fairly simple to determine your arch. Usually, just looking at your feet will tell you. If not, just get your feet wet and walk across some paper or cement and then analyze your footprints.

Then you have to determine your running style, which will also fall into one of three categories:

Underpronator

Neutral

Overpronator

You get categorized by how much your foot rolls inwards as it hits the ground (while running.)

If you’re an overpronator, it means your foot and ankle roll inward too much, and that usually corresponds with you having a low or flat arch.

If you’re an underpronator, it means your foot actually rolls outward, which is an indication that you have too high and rigid an arch.

If you’re a neutral runner, that’s good news – it means your foot rolls inward only slightly on each stride, which is perfectly natural. You probably have a medium/average arch, and you’ll fit a variety of running shoes.

Now, how do you take all this and make sense of it?? The good news is, you don’t have to! The friendly employees at your local running store will analyze your feet and running style (sometimes called gait) and recommend some good shoes for you.

However, I will still give you some advice as to which type of shoe matches your foot type:

High Arch – Look for “neutral” shoes.

Medium Arch – Generally, look for “neutral” shoes, although sometimes “stability” will be a better choice.

Low Arch or Flat Feet – Look for “stability” shoes, but sometimes you will need “motion control” shoes.

So, let’s look at these neutral, stability, and motion control shoes:

Neutral Running Shoes
Neutral shoes provide cushioning without interfering with your natural stride.

Stability Running Shoes
Stability shoes provide some stability and support to keep your pronation (i.e. foot rolling) under control.

Motion Control Running Shoes
Motion Control shoes provide lots of stability and are ideal for severe overpronators.

With this in mind, you can move on to picking the right shoe for where you will be running…

Make Sure You Get The Right Style of Running Shoe

Different types of shoes work best for different types of running. For example, running on the road requires different shoes than running on mountain trails. Here are some quick tips on the different styles of running shoes.

Road running shoes, or “trainers”

The most popular running shoes are road running shoes, and if you ask for “running shoes,” this is what you will get. These shoes are best used as general-purpose running shoes on paved roads, rail rails, and tracks for training and long-distance racing.

Trail running shoes

These shoes are built tough to handle rough trails. The feature lots of tread lugs on the outsole to find traction in loose dirt and mud. Some offer extra ankle support.

Racing flats

These are lightweight shoes for road races and are used in distances from 5k’s to marathons, but they will wear out quickly if worn for daily use.

Track spikes

These are special lightweight shoes, similar to racing flats, but built for use on a track during meets. They have replaceable “spikes” on the sole to give you immense traction by digging into the track surface. These can also be “cross-country spikes” which are for use on grass trails.

Now, you’re almost ready to pick out some shoes…

Mens vs Womens Running Shoes

Lastly, before we get into the shoe choices, I wanted to point out the differences between mens and womens running shoes.

At first glance, womens running shoes will look like mens, just smaller and in brighter colors. But there are subtle differences in the construction of the shoe that make a big difference in the fit. In other words, although you may like to wear a guy’s sweatpants, you should NOT wear a guy’s running shoes!

The biggest difference is in foot shape. Men have longer, broader feet than women of the same stature, so mens shoes are built to accommodate this, as well as other small anatomical differences. For example, women have a narrower heel in relation to the forefoot and have narrower feet than men in general relative to length.¹

Men are also bigger and heavier, so their shoes are built to withstand more abuse. Mens shoes would probably be too rigid to work well for you, since your weight would not be enough to flex the shoe.

Best Womens Running Shoes

Finally, to point you in the right direction, here are some of the best running shoes for women. This list is updated for 2012 with top-rated shoes from popular brands like Asics, Brooks, and Nike.

Best Womens “Neutral” Running Shoes

Women’s ASICS GEL-Nimbus 13
Your beloved running kicks return with technical improvements that trim half an ounce from the previous version, without sacrificing the supremely cushioned ride you’ve come to love. Suitable for the under-pronator to moderate over-pronator.

Buy online at Zappos.com

Women’s Brooks PureConnect
Get sports-car like, road-hugging performance from this ultra minimal, high-performance runner. Super light and flexible with no extra bulk. If you like to feel the road when you run, without suffering the bumps, this is the shoe for you. Recently awarded “Best Debut” in the winter 2012 Shoe Guide of Runner’s World magazine!

Buy online at Zappos.com

Best Womens “Stability” Running Shoes

Women’s ASICS GEL-Kayano 18
Your #1 favorite cushioned trainer got a little face-lift. One ounce lighter with a more streamlined look, this 18th version of the women’s ASICS® GEL-Kayano® still offers the Cadillac-smooth ride thanks to an even bigger GEL® unit under foot. Built for the moderate overpronator who requires a combination of cushioning and enhanced stability.

Buy online at Zappos.com

Women’s Nike LunarGlide+ 3
The Nike® Lunarswift+ 3 is the ultimate lightweight running shoe for the mild to moderate overpronator. Women’s-specific flex grooves allow for a natural stride. Nike+ ready.

Buy online at Zappos.com

Women’s Brooks Adrenaline GTS 12
Experience the heart-pounding rush of the upgraded Brooks Adrenaline GTS 12 and rediscover the stable ride and excellent fit you’ve come to love. This longtime Stability favorite is definitely a go to shoe (hence the name GTS) for a comfortable, supported ride. Get customized comfort with adaptable Brooks’ DNA foam and the super comfy sockliner.

Buy online at Zappos.com

Best Womens “Motion Control” Running Shoes

Women’s ASICS GEL-Foundation 10
Your favorite motion control shoe is now even better. The ASICS GEL-Foundation 10 is designed to provide you with the supportive platform and responsive cushioning that you’ve come to count on. Built for the moderate to severe over-pronator who requires a combination of cushioning and reinforced stability.

Buy online at Zappos.com

Women’s Brooks Addiction 10
Indulge in the women’s Brooks Addiction 10 and spoil your feet with a healthy dose of cushioning and support thanks to the adaptable DNA foam and full-length BioMoGo in the midsole. Built for the excessive over-pronator who requires a combination of cushioning and enhanced stability.

Buy online at Zappos.com

Women’s Saucony ProGrid Stabil CS 2
Thought to be one of the best motion-control running shoes around, the women’s Saucony Progrid Stabil SC 2 was built for the severe over-pronator who requires a combination of cushioning and reinforced stability. Incredibly flexible and responsive with supreme cushioning to support the toughest workouts.

Buy online at Zappos.com

That should give you a good idea of what shoes will work for you! To make sure you are getting the best running shoes for women, the best thing to do is to try out several models of shoes for the type of feet you have to make sure that the pair you get is the pair that is truly made for you.

That is best done at a local running store, but I’ll admit, I do some shoe shopping online!

What are your favorite running shoes? Please chime in in the comments below!

References:
1. Frey, C., (2000). Foot health and shoe wear for women, Clinical orthopaedics, 372: 32-44.

Photo credit: lululemon athletica

Sports Bras for Running – Finding the Right One for You

Runner's Resource — Tue, 24 Jan 2012 17:48:48 +0000

For women, there is one item of clothing that is just as important as running shoes – the sports bra! Sports bras for running keep you comfortable during your run and in the long-term, help your breasts retain their shape. (There are ligaments in your breasts that give them their shape, and if they get stretched out from your girls bouncing around while running, they won’t return to their original shape.)

Running is a “high impact” sport and requires a serious bra. A regular bra certainly won’t cut it. It’s not like walking and yoga, which are “low impact” activities, where you can get away with some light support. High impact sports bras are usually made of thicker, heavier fabric, and will give you full coverage and breast compression to limit the bouncing effect of your breast.

Here is what you need to know to pick out the right sports bra for you:

Shopping for a Sports Bra

Supposedly, 75-80% of women are wearing the wrong size sports bra. To make sure you don’t fall into this category, here are some shopping tips.

Do your shopping in person.

Do your shopping in person so you can try on the bras before you buy. This is just like running shoes where getting a perfect fit is very important and worth the time.

Try on lots of bras in different sizes.

To make sure you get the right one, try on different sports bras in different sizes. Sizing a sports bra isn’t always the same as a traditional bra, so try on your normal size as well as nearby sizes just to be sure.

For each bra you try on, be sure to run in place a little bit to make sure it will be supportive for running.

Choose specialty running stores.

I suggest visiting a running specialty store (or at least a sporting goods store) when shopping for a sports bra for running. Department stores may offer sports bras, but generally these are better suited for low impact activities.

The only exception to this rule I know of is Target. They carry Champion sports bras, specifically the Champion C9 series, which are quite popular and very affordable.

Another great choice is factory outlet stores. I’ve been through Champion, Under Armour, Nike, Reebok, and Adidas outlets and found surprisingly good selections and low prices.

Look for online retailers with good return policies.

Shopping online is still an option, especially if you are replacing a bra that you know you like. The key is choose a store with a good return policy that includes no hassle returns and free shipping both ways.

Stores like REI, Road Runner Sports, and Running Warehouse are good options, but I often turn to Zappos.

Zappos has a huge selection of sports bras and the best shipping and return policy I’ve ever seen. You can order a few different sizes and just send back the ones that don’t fit perfectly.

What Type of Sports Bra Do I Need?

Let’s look at the three main types of sports bras for running.

Compression bras

Compression bras are the simplest sports bras. They offer support by compressing your breasts against your chest to restrict movement. They are best for A and B cups.

Encapsulation bras

Encapsulation bras use individual cups to surround and support each breast separately, much like everyday bras. They are best for D and DD cups.

Encapsulated Compression bras

These bras combine both compression and encapsulation into the same bra.

They offer more support than compression alone, so they are best for women with C and D cups that need more than a simple compression bra, but don’t need a full encapsulation bra.

What to Look for in a Running Sports Bra

There are many little features to look for in a sports bra.

Wicking Material

Make sure the bra is made from a good wicking material. Usually this fabric is a blend of polyester, nylon, and spandex, and it might have a fancy name such as Coolmax or DriFit.

Do not go with 100% cotton, because it will get soaked in sweat and chafe your skin.

Smooth Seams

You don’t want seams cutting into you or chafing, so choose a seamless bra, or at least one with taped seams.

Likewise, if it’s an underwire bra, make sure the wire is completely covered in fabric and won’t poke you while you’re moving.

Shoulder Straps

Choose wide shoulder straps for greater support, especially if you have a large chest. The straps should not slide off your shoulders or press into your skin.

Bottom Band

Just like shoulder straps, the wider the bottom band, the more support it offers.

Racerback Bra Design

A Racerback bra is one where the two shoulder straps criss-cross (or come together into one) on your back. This is the preferred style for running sports bras.

Padding

You may prefer a padded sports bra to provide a little extra shape and support, as well as prevent your nipples from poking out.

Plus Size

If you are purchasing a plus size sports bra, make sure the cups are large enough to hold your entire breast inside.

The Fit

As mentioned earlier, the most important feature is that the bra fits you properly!

The bra should fit you snugly and there should be no wrinkles in the material (which could indicate the size is too big.) Extra material will bunch up and cause chafing. On the other hand, if you have any skin rolls sticking out the sides of the bra, that indicates the size is too small.

Popular Brands of Sports Bras for Running

Consider these popular brands for your next sports bra.

Champion Sports Bras

Champion sports bras are extremely popular. Champion has been around for a long time and they make some high quality bras, but they can still offer great prices. I’d say Champion makes the best value sports bras.

Champion outlet stores are common, and you can even find the Champion C9 sports bras at Target (with a price tag around $16.99.)

What’s more, Champion bras are available in lots of color options. This is great if you go out running wearing only the sports bra and no shirt on top.

Enell Sports Bra

The Enell sports bra is a plus size sports bra that’s like a tight vest with eye-hook closures on the front. It is for well-endowed women who need superior support and comfort while working out.

Moving Comfort Sports Bra

Moving Comfort makes some very popular sports bras. Their “Fiona” and “Juno” sports bras always get good user reviews as well as top ratings from magazines such as Prevention.

Bras featured in this article:
Champion C9 Racerback Sports Bra
Champion C9 Cami Sports Bra
Patagonia Capilene Mesh A/B Cup Sports Bra
Moving Comfort Fiona Sports Bra
Moving Comfort Juno Sports Bra

How NOT To Carry Energy Gels During a Marathon

Coach Levi — Tue, 10 Jan 2012 15:17:56 +0000

If you are running a marathon or other endurance event, there’s a good chance you need to carry food with you. Sometimes you need to carry food and water, but most events provide water and Gatorade on the course, so food is the primary concern.

I prefer to carry energy gels with me by pinning them to my shorts, but there are many other ways you can try.

Here are 7 of those ways: (The catch is, you do NOT want to carry your gels like this!)

1. Gels under your race cap.

If you wear a running cap, you could put the gels underneath the cap so they are held in place between the hat and the top of your head.

But gel packets on your head isn’t very comfortable, and you also have to make sure the gels don’t fall onto the ground whenever you remove the cap!

2. Gels under a forearm sweat band.

I like wrist/forearm sweatbands so I can easily wipe sweat from my brow, but I wouldn’t use them to hold gels against my arm.

Gel packets are slippery, especially against skin, and they could easily slide out from underneath the sweatband.

3. Tape gels to your body.

To make sure the gels aren’t going anywhere, you could just tape them to your body. That will certainly hold them in place, but removing them is not comfortable, especially if you have body hair!

4. Glue gels to your body.

If you’re out of tape, don’t worry – you can glue the gel packets to your body! Of course, this makes for even more painful removal, since a layer of your skin will rip off with the gel packet!

5. Clothes pins around your waistband.

If you’re out of safety pins, maybe you have some wooden clothes pins lying around? You could clamp some gels to your waistband with these pins.

You just have to deal with the discomfort of a big wooden object pressing against your body, and the good possibility that the gel will slide right out of its grasp.

6. Sew your own Velcro holders.

If you are good with needle and thread (and glue,) you could make your own Velcro attachment system. Simply sew Velcro patches onto your shorts, then glue the corresponding Velcro to your gel packs.

That’s pretty secure and allows for an easy grab, but why waste good Velcro on gel packs that will be thrown away?

7. Wear a triathlon singlet.

By far the easiest way to carry gels when running would be to wear a triathlon singlet (those fancy skin-tight tank tops.) It has a neat little pocket in the back where you could stow a few gels.

But triathlon gear has no place being worn during a marathon! Outside of triathlons, you shouldn’t, you know, look like a triathlete…

Photo credit: Penningtron

How To Carry Food And Water With You On Your Runs: 6 Ways That Work

Coach Levi — Thu, 05 Jan 2012 15:13:21 +0000

Whenever I first started running more than a couple miles at a time, the question of “how do I carry food and water with me?” really boggled my mind. I no longer had the luxury of a cycling jersey with pockets in the back, a backpack would be way too big, and I sure didn’t want to carry water bottles in my hands!

But I didn’t want to die of dehydration, either! So I had to do some testing and some shopping, and here are the six different methods I’ve found that actually work:

1. The Fuel Belt

The Fuel Belt is the “go to” product when it comes to carrying food, water, and other essentials while running. With a Fuel Belt you can carry small water bottles, a gel flask or packets, keys, and more (depending on the model you choose.)

The best part is that everything is carried around your waist, making it comfortable and stable. Yes, you’ll know it’s there, but it’s much more convenient than getting dehydrated!

Shortly after I started running, I began to see these for sale at shops and race expos, but I could never justify the $35 to buy one. In hindsight, I don’t know what I was thinking! This is essential for all endurance runners.

2. Shorts with Pockets

If you just need to carry a few gels, and maybe your car keys, there are some running shorts out there with little pockets made for this very purpose. The shorts pictured are from Race Ready, who make numerous articles of “race ready” clothing with those little pockets.

However, I also have a regular pair of Nike split shorts with a tiny mesh pocket in the back, just big enough to squeeze in a couple gel packets. Just make sure the pocket has a flap, Velcro tab, or zipper, because you don’t want anything falling out!

3. Water Bottle Glove

Want to keep your water bottles off your waist, but don’t want to waste energy gripping them in your hands? Then consider this product (the Nathan Quick Draw Plus is pictured,) which is almost like a glove that holds your water bottle in place. You still have to deal with the weight of the bottle, but you don’t have to waste your hand strength keeping a firm grip on it.

Another neat thing with this is that it also has a pocket for your keys or an energy gel.

4. Hydration Pack (Camelbak)

If you’re venturing out into the jungle or desert and need more than 20oz of water (which you could carry with a Fuel Belt,) you might need to step it up to a full hydration pack.

Packs from Camelbak, Deuter, and other brands are small, lightweight backpacks that contain a reservoir that holds 20-100oz water. You can drink from the pack by way of a tube and bite valve that hangs over your shoulder.

You just have to get one that is small, lightweight, and ergonomic, so that it doesn’t interfere with your running stride.

The trade-off for carrying more water is that these packs are heavier than a Fuel Belt, and they can make your back uncomfortably hot if they aren’t well ventilated. Some packs don’t have built-in waist belts, which means they might flop around, too.

5. Bottle Carriers

Another option is this cross between a water bottle glove, a Fuel Belt, and a hydration pack. This is a lot like a typical Fuel Belt (and is usually made by the same company,) but it carries full-size water bottles.

You get the benefit of carrying a larger quantity of water around your waist, without the extra heat and weight of a hydration pack. And if you have a favorite brand of water bottle, you can easily swap that in, in place of the standard bottles.

6. Safety Pins

Doing a race where there is plenty of water on the course, but you still need to carry your favorite energy gel? Then skip the fancy products I’ve listed here and go back to basics – safety pins!

Yes, you can use safety pins to attach gel packs directly to your running shorts. I used this technique during my first marathon and it worked marvelously.

I take GU gels and safety pin the tab to the outside of my shorts along the waistband, then fold the gel pack over inside my shorts. Then I just tear off a gel as needed. It works marvelously!

(Here are full instructions for pinning gels to shorts.)

So get whatever you need, whether it be a Fuel Belt or just some safety pins, and from now on you’ll stay properly fueled and hydrated while running!

Getting Stronger For An Easier Run

Guest Author — Tue, 20 Dec 2011 15:51:24 +0000

Strength training will of course make you stronger. But it can also make your run much easier!

There are tons of advantages to engaging in some amount of strength training for your lower body. Whether it’s squats or the leg press, here’s what a little extra strength can do for you:

Why Getting Stronger Helps You

First off, it makes your regular running easier. If you train your body to start handling much heavier weights using all your muscle fibers, then your body will be able to handle the comparatively light weight of your body easier.

You can do this kind of training in the gym, or with a hill. For example, you might do leg presses one or two days a week at the gym instead of your regular running workout. This will gradually make it easier for you when you’re doing your normal jogging.

If you’re using a hill, practice some hill sprints. These will absolutely murder your legs and are really difficult. I personally love them, though! If you do a lot of hill sprints for a few weeks, and then go back to your regular jogging, running, or sprinting on level ground – it’ll be much easier.

What About Adding Weight While Running?

Some people think you should carry weights when running to build strength. I think adding weight to your running is a tremendously stupid idea, since that’s the way I hurt my knees in high school.

Unless your form is perfect, it will bust up your knees. And even with perfect form, your knees will take a pounding. I’ve found that it’s just not worth it.

Add That Extra Burst At The End of Your Race!

Getting stronger will also give you more oomph when you need to sprint towards the end of a long race. That last 30 meters will be a breeze!

See, if you’re doing any sort of long race you’re not sprinting all out. And if you’re going at more of a jogging pace, you’re only engaging your Type I slow twitch muscle fibers.

So your Type II fast twitch muscle fibers are actually still fully rested by the end of the race. And they are what you draw upon when you want to sprint for that last little bit.

So, if you work to specifically strengthen those Type II fast twitch muscle fibers in the gym with really heavy weights, at the limit of what you can lift, you’ll have a significant amount of power for that end of race sprint. The gym work will be really difficult, but at the end of the race you’ll be much faster.

So, What Now?

See if weight training fits what you want in your running. It can give you some great benefits, but it’s not everybody’s cup of tea.

Start using weights in the gym. Sprint up hills, or get a treadmill in the gym and set it at a really steep incline and sprint up that as fast as you can. Or sprint up hills near your house.

There are many ways to work strength and resistance training into you running. Try them, and watch yourself improve!

About the Author:
Aaron McCloud in an American College of Sports Medicine (ACSM) certified Personal Trainer who enjoys running, weight training, and martial arts. His website is Complete Strength Training, where you can learn more about weightlifting, running, and getting stronger. If you want to start weight training, check out his 5 Day Beginner Weight Training Course.

Review: FRS Healthy Energy and Healthy Protein

Coach Levi — Thu, 15 Dec 2011 15:30:05 +0000

While I already did a review on FRS Healthy Energy when it launched a few years ago, FRS now has a new formula for their products, a new container, and even a completely new recipe with protein.

There’s a new formula for FRS Healthy Energy. The big difference is that it contains less sugar (19g now vs 36g in the past,) and it’s sweetened with stevia. Thanks to the stevia taking on some of the sugar’s sweetening duties, you get a total of only 90 calories per bottle. And now I can get my favorite Wild Berry flavor without having to get the low calorie (i.e. sucralose) version!

Yes, I did say bottles – FRS now comes in 12oz plastic bottles. They’re more convenient than cans since you can reseal them. This will make it easier to drink 1/2 a serving in the morning and 1/2 in the mid-afternoon. Unfortunately it takes longer to open these – there’s a plastic wrapper to peel off, then a “peel back” cover on the bottle’s opening. I guess the plus side is that the opening would be more sanitary as compared to the top of a can exposed to the world.

Now that’s the new formula, but what about the completely new recipe? That would be FRS Healthy Protein. Now you can get your energy kick with a good dose of whey protein – 25g to be exact. These bottles are 190 calories, but provide a more substantial, satiated feeling when finished. I’m not compelled to get my protein through a bottle of energy drink, but hey, I’m sure some consumers will love this stuff.

Let’s get to the important part…

FRS Taste Test

My thoughts on these new flavors:

Wild Berry Healthy Energy: This has a completely different texture than I remember with the cans. It’s thicker, perhaps. The flavor seems more muted though. Maybe it’s the same strength of flavor, but it doesn’t have the super strong (yet odd) sweetness that comes from the sucralose.

This was kind of disappointing.

Blackberry Acai Healthy Protein: My first thought was, “holy crap this is strong!” – it is so packed with flavor! It was very sweet too, but naturally sweet. I think the acai flavor makes it sweet like that. It tastes like there is real acai juice in there, but I only see “natural flavors” in the ingredients.

You can easily tell the difference between healthy energy and healthy protein. This protein one is really thick. It leaves a bit of an aftertaste, too, which I blame on the whey protein. It’s not so much a taste as it is a mouth feel – it just feels “thick.”

It kind of reminds me of those yogurt smoothies in little bottles like this. It definitely felt more substantial to drink it compared to the regular FRS. I actually drank half the bottle in the morning and felt fuller than I normally would from a full FRS energy drink.

Pricing for the FRS Bottles

I only tried those two flavors, then didn’t feel like buying more. Why?

The retail price on these bottles is $2.99 each. Definitely not cheap!

Luckily I picked these up on a secret special offer in the FRS store. I was ordering some cans of FRS on an online clearance sale, and in the shopping cart, they let me add a two bottle trial of the new bottles for $2 even. So, $1 per bottle. I’m happy with that!

But at $2.99 or even $2.79 which you might find, I might just stick with the cans.

New Energy Boost?

FRS’ energy boost was the same as usual. That is, a quick, prominent boost, but not as powerful as a cup of coffee.

The energy lasts mildly throughout the day and tapers off, so it’s easy to get to sleep at night (unlike when I have coffee.)

Any difference with the protein version as far as energy boost? Not that I can tell.

Summary

Overall, this new FRS formula is a nice change, but for me personally, I don’t want to pay more for it. Really, the main feature is that is comes in a resealable bottle. If you don’t need that, you could stick with the cans or liquid concentrate.

*Sure, the lower sugar content is nice, but if you want to cut sugar from your diet, you should totally cut energy drinks from your diet!

About the Author:
Levi Bloom is the official product reviewer for RunnersResource.com. Levi is a cyclist, runner, and triathlete who writes at CoachLevi.com. He has tried quite a few FRS products since 2008, so he knows his stuff.