Photo by Kajatl

Summer running can be quite challenging, as there are so many elements that change the running experience.

When the humidity level is high, your body struggles to cool itself. Your body attempts to cool down by pumping blood to the external surface of the body, depleting blood levels in the muscles, internal organs, and the brain.

Stay hydrated- drink water hours before your run to ensure proper hydration. Did you know that when you start to feel thirsty, it’s more than likely you are in the early stages of dehydration? If you are planning a long run, be sure to know your water stops, and if necessary, place water along your route the night before. Additional options could be in the form of the notorious water bottle belt (grenades) or a hand-held sports water bottle.

What I like to do is take a half bottle of water, put the cap on snug, squeeze within my hand until most of the air is out, and then cap it.

Avoid the sun. Of course, this is tough to do, yet too much sun exposure can lead to skin cancer. Find the shade; schedule your runs before the sun rises or map out a nice shady course. If shade is not an option, always wear sunscreen and protective clothing.

Do not let the heat be an excuse to skip a run. Training in extreme elements (once a week) is a great way to gain an edge on your competition. Be safe and get out there.

With summer right around the corner (and fall marathon training season approaching), have you thought about upgrading your running gear? Here are a couple to consider*

Garmin Forerunner 110 ($199) Forget your average watch, strap on the 110 and your runs will magically become more fun. Actively view your distance, time, pace, and mile splits all from a device the size of a watch, unlike (the 310XT and 405).
Running Insoles ($19.99) Pain in your knees or feet during or after running? More than likely your legs need more cushion, the solution- a great pair or running insoles. Visit your local running store to get properly fitted, and then find an insole to match your foot.
Road ID ($29.99) When out for a run, you should always have some identification, the Road ID does just that. With a minimalistic band, all of your emergency information can be easily found, just in case.
Asics Elite Run Cap ($25.00) Shade your race with the ultimate running cap. Advanced fit, super lightweight, and microfibers for enhanced breathability will keep your head cool during those hot runs.
GU Roctane Energy Gel ($2.50) Go longer with a blend of complex and simplex cards for extreme power production, electrolytes, and caffeine. *Items are personal recommendation, I am no way affiliated with any of the following companies.

What do you look for in a pair of jeans? More than likely you are looking for a pair of jeans that fit, are in style and most importantly, show off that awesome runners butt. To get started you need to know your lower body measurements. Checkout this awesome guide on eBay, or the chart below for accurate measurement.

Now, that you have your measurements, let’s review different fit styles. Disclaimer- each brand of jeans will fit differently, so with that said here are the most common fits:

Boot Cut – Wider from the knee down, fits tight around the hips and thighs.

Low Rise – Sits relativity low, or below the hips (2-3 inches) lower than the bellow button.

Relaxed – Gives you more room around the hips and thighs. Could be worn as a baggy style.

Straight – Consistent width from the knee to the hem.

Skinny -Very tight fit around the hips and thighs, continuing down to the leg opening, which is normally small.

Slim – Snug fit around the butt and thigh. Leg opening varies between a skinny and boot cut jean.

Finally, you need to decide on brand. Each brand of jeans will fit different, here are my top 4 for women and men- maximizing style and fit.

Running is a lifestyle…with any lifestyle there will be challenges, especially the challenge of dealing with a small butt. First, I would like to state this article is not for everyone, as some runners have great buns, yet others will have a small or no butt at all. Let’s try this first. Stand up and checkout your butt, take a good look…are you happy with it? Your answer is probably no, don’t worry there is hope.

This will be a two-part blog. The first part will focus on the butt muscles how to enhance shape and gain strength. The second part will focus on the right active wear and jeans to make your butt look the best (still in progress).

OK, I am going to have to set the tone. On a very quiet morning, 5:00 a.m. to be precise, I took off for a run. Dark clouds crowded the moon light, luckily the route that I had chosen was illuminated by streetlights. The streets of Charlotte are dead at 5:00 a.m., no other cars were in the road, so I take advantage by running in the road…against traffic of course.

Everything was going fine, then all of a sudden…WHAM!! Something hit me right on the top of my head. Imagine getting hit with a coconut, or even an apple falling out of a tree. Without breaking my stride I look around for a branch, or anything that could have fallen…nothing…I keep running. As I passed Holy Trinity Greek Orthodox Cathedral something caught my eye, a bat. But was it a bat or some other flying creature…

Has anyone else every been a victim of an aerial attack while running?

Mike Baird photos

Your friend asks if you want to go on a run…you balk with some excuse, when the true reason is they are just a slower runner. Here are three approaches to help you deal:

Truth

Lie

Compromise

Let’s start out with the easiest, the truth. Be perfectly honest, explain that you are training for a race. This will take the pressure off, as your friend will understand that you are a stronger runner, going for fast mile splits or a quick tempo runs. Or, if they do not get the hint, just tell them you plan on running at a fast pace today and you do not want to make them uncomfortable- a good friend will understand.

Why lie to your friend? Not only is lying to your friend not cool, but it could create a bad relationship plus invoke some bad-karma, like an injury in your future.

My favorite, the compromise. Ok, you plan on doing 10 miles, your friend asks you to do 3 miles (at a slower pace), what do you do? Run 10 miles, then do a nice and easy recovery run with your friend. Miles accomplished, plus you ran with a friend, and gained a few miles. Another solution is to schedule your slower friend runs on your recovery days. Slower pace + miles + friend = great run!!

P

During my lunch today, I set out to do my first ever tempo run. Actually, over the last few weeks, I should have been doing tempo runs to prepare for my 10K coming up soon (Cooper River Bridge Run)…either way today was my first.

For those unfamiliar with a tempo run, I would like to break it down, with help from Runner’s World:

A tempo run: is a run at around your 10K race pace (or at about 80-85% of your heart rate or so). Traditionally tempo runs were 20 minutes or so in length, but they vary. It’s often described as being “comfortably hard” — it’s a challenging, but manageable pace. Most tempo runs consist of ten to fifteen minutes of easy running, then the tempo part, then ten to fifteen minutes to cool down.

Now why would you want to do a tempo run?

1. Tempo runs build speed and teach your body to run at a certain pace.
2. Tempo runs work by improving metabolic fitness.
3. Tempo runs teach the body to use oxygen more efficiently by increasing your lactate threshold.

Here was what I decided to do; 2 miles under 7:30, 2 miles under 6:30, 2 miles under 7:30, .5 mile under 6:30. It ended up working really well, the feeling after 4 miles was intense, I wanted to stop, but kept going, and eventually my pace recovered. Here is a link to my Garmin Data

Get out there and try it, great way to mix up your training while building speed.

P

I just landed in Denver Colorado. Over the next 3 days I will be teaming up with two other great snowboarders from Charlotte, NC and one from Colorado; we will be riding Steamboat Monday and Tuesday [Pictures Soon]. This will also be my last snowboarding trip of the season; spring training is coming up

When I return, I will be joining my wife Adrienne, in training for Cooper River Bridge Run in Charleston SC on March 28^th. This will be her first 10k, just a tad longer then a 4 miler, which she enjoys doing. Here is a copy of her program for anyone interested, 10-K Training

During the months of January & February, I scaled my running back to 10-14 miles per week. Gym work has consisted of 4 workouts per week, mostly free weights- involving heavy core work. During my last few runs, my body has felt refreshed and strong.

Off to the mountains…

After accumulating over 550 miles in 2009, I need a break. January-February is considered my off-season. Why do you ask? There are three reasons:

1. Recovery time
2. Running in the cold is no fun
3. Snowboarding season

Two weeks before Thunder Road Marathon (12/12/09), I developed an upper quadriceps strain. With the race nearing, I knew it was going to be an issue, but I ran anyway. Post-race my left quad was in bad shape. I took two weeks off, ran while I was in Jamaica for Christmas, and then immediately put a stop to all running until my leg was healed.

Instead of running outdoors in the cold, most of my time is spent indoors working out with free weights or playing racquetball. Twice a week, I will sneak in a run outside when the weather is mild, while keeping notes of how my body and legs respond.

The third reason why I take a break is due to snowboarding. I learned to snowboard when I was 14, and have never missed a season. This year, some friends and I went to Sugar Mountain, NC to ride in extremely cold weather, 8 degrees to be precise. In a few weeks, we will be going out to Colorado to conquer a few mountains. See you on the slopes, not on the road…

The Ab Wheel, a simple piece of equipment to strengthen the abdominal area. You can find the Ab wheel online or at your local fitness store for under $9.00. This thing has been around for years, yet I rarely see anyone using them.

While using the Ab Wheel you engage muscles thought your midsection, erector spinae, hip flexors and extensors. This is an exercise that will strengthen your core, but does not burn fat. Be sure to get your cardio in if you are trying to build magazine cover abs.

To begin, put a hand on each grip, kneel down and combine your knees on the floor. Be sure to lock your arms while holding the ab wheel at your knees. Slowly, roll the wheel out away from your knees until your arms are perpendicular with the floor.

Avoid touching the floor. Keep your entire body 2-5 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back. Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 10-12 repetitions equal one set. Get started!

For a good visual on how to perform this exercise, view this video.

P-