#100happydays Day 96  Lunch’n’Learn

I had the opportunity today to talk to people about running. My “day job” company offers lunch and learns a couple of times a week and I was asked to talk about running. We are getting a team going to run/walk the Terry Fox Run on September 14^th and we thought they could use some pointers about shoes and clothing and general new runner information.

Glenis helped pull my props together, shoes, clothes, sports bras, and socks and helped me decide what I should cover. We both have been leading running workshops for a number of years so setting one up is pretty easy for us.

The turned out that the event made it an intimate affair but that was great because I could address questions and the following discussions right away. I am always surprised how comfortable I feel talking about running; I really enjoy sharing my knowledge with newbies.

Talking with a passion about shoes! LOL

It was a small group with lots of questions!

I covered safety first because I feel that is one of the most important things new runners should consider beside their shoes. Many runners throw being safe out the window when they are out on their run.

1. Do run in a safe area – on the sidewalk, or facing light traffic. (If the traffic is heavy find another place to run) or on a trail
2. Do wear something reflective – day and night
3. If running at night do have a light – either carry a flash light or use some of the running specific lighting.
4. Follow the pedestrian traffic rules. You can’t out run a car when you are crossing against the light.
5. Tell someone or leave a note of your planned route.
6. Watch for cars backing up.

Next I covered shoes and clothing. Running shoes always surprise people. New runners generally don’t give a lot of thought about the shoes they are going to trust their knees and back to. A lot of questions followed the tips I gave about pronation and foot type. I showed them how to do the wet test to see how their arches stacked up. Then we talked about the right socks and clothing that can make all the difference in how you feel when running. (click on image for larger view)

Arch types for wet test

Pronation when you run.

I touched on hydration too. I advised them not to let the race director dictate when they should drink, it’s you event, your body, you decide! Dehydration slows you down and can be the cause of blisters! You need water to keep your joints lubricated and your mind functioning. During your run take water with you and drink often.

Stretching and injuries are always a concern for new runners. I explained the difference between dynamic and static stretching and how to tell if you are really injured or if your body is just adjusting to the impact you are now putting it through.

I think the group enjoyed the talk and learned something about the sport they are getting involved in. I guess we’ll know when they show up at the store for shoes!

#100happydays, Day 91 Anchor Park

We ran through Anchor Park today and we stopped for a minute to look at the huge old anchor resting there that gives the park its name.

An old image of the anchor. I’m not sure what Anchor of Emily May, Bradford means but this is the anchor in Anchor Park.

The history of the anchor dates back to the War of 1812. The Anchor was manufactured in Chatham, England and transported by ocean to Quebec and then overland to Kingston, there is was loaded on another ship and sent to York (Toronto). Back then winter roads were not easy to travel so it was hauled by oxen on a catapult sleigh to the Holland Landing Depot on Soldier’s Bay and the south end of Lake Simcoe. By the time the anchor got to Soldier’s Bay the war was over so the army just left it there.

Holland’s Landing Depot on Soldier’s Bay

It ended up in the current park when a group of residents asked the government for land for a park. They must have felt that having a huge anchor resting in the park would make a good display because they rescued the anchor from being melted down and established it in the park.

The Anchor Park Anchor

It is kind of cool to look at the plaque in the park showing old photographs of people sitting and standing on the anchor from so long ago and knowing that you can do the same today.

#100happydays Day 89   Missed a day!

Oh oh, life got in the way today! Sometimes life obligations get in the way of our running, like work or family life. As much as we try to juggle life sometimes we drop the ball. Today was one of those days!

This is  how we feel when we do run!

This is how we feel when we do run! We are so in sync!

This is how we feel when we don’t run!

This is how we feel when we don’t run! We just are not ourselves!

#100happydays   The Need to Stretch

I’m sitting on the floor stretching as I write this post. As runners, we have deal with the tight quads, caves and hamstrings.  Each step we take forces our quads, hamstrings, calves, hips and gluts to flex and extend over and over. All this repetitive motion can cause our muscles and tendons to tighten up becoming less flexible and more prone to injury.

Morning stretches after our run

Ideally we should do dynamic stretches before we run like leg swings and walking lunges and static stretches after we run like hamstring and hip flexor stretches, calf and quad stretches and full body stretches. Dynamic stretches help to loosen up and activate all your leg muscles and static stretches help to maintain flexibility and range of motion.

There are lots of excellent articles on the web about stretching. Runners World is one that comes to mind as a good resource. We recommend the book Stretching by Bob and Jean Anderson. (see image)

Stretching by Bob and Jean Anderson

I’d like to say we are diligent in our stretching, but we are not. Nagging injuries pop up every now and again to remind us of importance of stretching. As the saying goes “if you don’t have time to stretch, you don’t have time to run”.