The Running Works

Hot Weather Running Tips!

2011-05-31T10:53:00.006-04:00

Guelph has gone from early spring to mid-summer in a matter of days! Temperatures have shot up, and the air got heavy in a hurry.

Don't worry, and don't hibernate! We've got some tips to keep you cool and on the road or trail on the hottest days!

- Hydrate, hydrate, hydrate! Drink plenty of liquid throughout the day, and drink to thirst on the run. That may mean that you will need to take in a half liter per hour. That may sound like a lot, but if you carry bottles with you and sip, it's easy to get there. Start drinking early, and drink often. On longer runs, work with a sports drink (like E-Load) to top up your carbohydrates and electrolytes. You sweat out electrolytes (think of that white film on your shorts after a run!), and they're needed to keep muscles firing properly and prevent cramping. Wear a water belt (like a Fuel Belt or Nathan belt), or carry a handheld bottle (with the Fuel Belth handheld or the Ultimate Direction handheld) with you, and keep drinking!
- Wear the gear! You might look at a price tag and think it's crazy to pay $50 for a t-shirt to run in, but that stuff works! Technical fabrics pull moisture away from your skin, and push it to the surface of the garment, where it evaporates away. Helps your body regulate it's temperature, rather than a cotton clothing will hold that moisture and make you hotter.
- Soooooo bright! The sun is great, seeing as it helps us stay alive and all, but it can be a real pain sometimes. Sunglasses not only protect your eyes, but help keep your face relaxed, which helps keep the rest of your body relaxed. A hat will also help with this, along with keeping more sun off your face. Sunscreen is a must for everywhere uncovered. Also, look for apparel with a UPF rating. Some clothes are better than others at protecting us!
- Watch the clock! Early in the morning is the coolest time of day to get out there. If that doesn't work, wait for the sun to go down, and avoid the middle of the day.
- Stay undercover! Plan shady routes. If you haven't discovered the joy of running on trails, now is the time!
- Slow down! It's not always about speed. Slowing down in hot and sticky weather can give you the same workout without doing too much damage to the body. Consider scrapping the gps, and just run for time. A nice 60 minute run at a slower pace can produce the same effort at 42-degrees with the humidex as a nice 10km in cooler weather.
- Listen to your body! If it's a lot of effort to keep up your pace, SLOW DOWN! You're not going to win the race today, but you might just lose it. Listen to the signals that your body is giving. Walk or slow down if you feel like you're putting out a lot of effort. It can go a long way.

If you have any other tips, feel free to add them to the comments!

Cheers,
Andrew

New Website Launched!

2011-03-24T17:45:00.003-04:00

Check out our new website! A big thank you to the guys at Trackie.ca for their work.

This new site will be more current, with up-to-date news, product arrivals, photos, and more!

Go to www.therunningworks.com, have a look, and let us know what you think! While there, sign up for our newsletter, and follow us on Facebook and Twitter!

TRW and CCRE Race Announcement!

2011-03-16T14:31:00.003-04:00

The Running Works Announces Race Sponsorship Agreement with the Canadian Centre for Running Excellence

TRW will sponsor four existing races and two new events

Guelph, ON - March 15, 2011 - The Running Works is proud to announce a race sponsorship agreement with the Canadian Centre for Running Excellence (CCRE, formerly the Guelph Athletics Society) to sponsor 6 road races in Guelph for 2011:

The Billy Taylor 5km/15km, April 17th
The Guelph Lake 5km/10km, June 5th
Summer's Night 5km, July 6th
Thanksgiving Day Races, October 10th
Falling Leaves Trail Races, October 15th
Winter Running Festival, November 19th-20th

The Billy Taylor 5km/15km Road Races

The first race in this series is the Billy Taylor 5km and 15km races, being held on Sunday, April 17th, 2011. "The Billy" is one of Guelph's primere races. Over 30 years old, past champions include runners like Dave Edge, and recent 2012 Olympic standard qualifier Reid Coolsaet.

For more information on the race, or to register, you can visit www.guelphvictors.ca

Two New Races

Two new races will be introducted in Guelph for 2011.
The Summer's Night 5km will be held on Wednesday, July 6th. Diveating from the traditional race pattern, this evening race will be sure to have lots of fun and fast times. The post race party may be the bigger attraction!
The Winter Festival of Races will be held on November 19th and 20th, with two days of races. In between, there will be different activities and seminars, making it a great weekend for the running enthusiast.

More details will be available on these two races in the coming months at www.therunningworks.com and www.guelphvictors.ca

About The Running Works

We are Guelph's downtown running specialists, offering a wide variety of running, walking, and triathlon gear. You can find us at 33 Quebec St., or check us out online at www.therunningworks.com

About the Canadian Centre for Running Excellence

The CCRE is a Guelph, ON based organization with a goal of promoting athletics at both a local and national level. The CCRE works with athletes at all levels and all abilities, from youth programs, to local road races, to national team members.

Guest post: Montrail Fairhaven Shoe Review!

2011-03-04T11:17:00.003-05:00

Guelph runner Luke Hohenadel recently purchase a pair of the brand new Montrail Fairhaven shoe. The Fairhaven is a trail hybrid, meaning it will work well for both on and off-road running. It features Montrail's latest innovation; the Fluid Post.

Luke was kind enough to write a review of the Fairhaven for us:

My latest pair of running shoes are the Montrail Fairhaven. They felt comfortable immediately when I tried them on and I wanted to run in them as soon as possible. As I left the store the feel on the downtown sidewalks was similar to a road shoe in terms of cushioning and economy but these were trail shoes. I headed to the icy trails, rocks, and grass where they were equally comfortable. I like to focus on how my feet feel when I buy a new pair of shoes and these had no seams or uncomfortable irritations and I was impressed with their light weight. I didn't have to make any compromises to convince myself to buy these shoes and I can run out my door, down the roads until I hit the trails, with no awkwardness. I'd highly recommend these shoes to anyone new to trial running or to experienced trial runners.
Happy trails (and roads),
Luke

Luke is a true everyman runner, having competed in running races from 5km to 100 miles and beyond, including the occasional triathlon! His most recent result was at the Canadian Death Race in 2010. You can find Luke on the roads and trails around Guelph, ON.

For more details on the Montrail Fairhaven, please visit www.montrial.com, or stop by the Running Works at 33 Quebec St. in Guelph.

Rob Watson Interview

2011-02-08T13:49:00.005-05:00

We managed to catch up with Speed River TFC athlete Rob Watson after his Houston Marathon debut of 2:16:17.

The Running Works: First off Rob, congratulations on your 2:16 marathon debut. After having a week to reflect on the race, how do you feel about it?

Rob Watson: Thanks Andrew. Yeah, so after a week of reflection I can say that I am happy to have gotten that race under my belt, but I am certainly not satisfied. I think I am capable of a lot more than a 2:16. I think that I learned a lot about the marathon down there in Houston, and next time I will be better prepared and rock it. I can’t wait to give it another go.

TRW: What were your goals heading into the race, and why did you set those specific goals?

RW: Heading into the race my goals were pretty aggressive, I was aiming for 2:11:28. My training had gone fantastic and 2:11:29 is Olympic A standard, so we figured we’d take a shot at it. Obviously I fell quite short of that goal. I was on pace through 20miles then the wheels came off. Man, that last 6miles was miserable! It hurt so bad!

TRW: Your background is as a 3000m steeple chaser. What motivated you to make the jump from 3km track races to 42km on the roads?

RW: I’ve had the marathon in the back of my mind for a while now. Then this previous track season I sucked pretty bad, so I figured why not try something new. I have always enjoyed the high mileage and the strength work. The transition into marathon work was smooth and I had a great time training for Houston.

TRW: How did your training change, and what were the biggest adjustments you had to make?

RW: The adjustments were not too significant, like I said before I’ve always been a high mileage guy, I just bumped it up a little more and we added some more volume on the workouts. There were a few workouts in there that intimidated the heck outta me, but we managed. I was pretty much tired all the time and I couldn’t keep my weight at a normal level I was wasting away. Man that training wears on ya, it’s awesome.

TRW: Can you tell us about how you got into running?

RW: Running is just kind of something that my family has always done. My older brothers were runners and my parents dabbled in the running as well. The family was just always going to road races and such when I was little, I just gradually started jumping into the races and having a blast doing it. I’ve always really liked racing, but it took me until I was in university to start enjoying the training as well.

TRW: How did you end up in Guelph?

RW: As my university career was finishing up I knew I wanted to keep running, I just didn’t know where or how to go about this. Luckily I received an e-mail from DST and he suggested that I check out Guelph. After talking to Dave and checking out the scene here I knew it would be a great place to train. Moving to Guelph has probably been one of the best decisions I’ve ever made. I love the group here and everything that we have going on. Speed River and Guelph is the tits.

TRW: What influence did having and older brother who was very successful as a runner have on you (Pete Watson is a former 13:59 5000m runner while at West Virginia University, and is currently a cross country and track coach at the University of North Carolina – Chapel Hill)? Did it affect your approach to running? Has Pete been able to share lessons he learned with you?

RW: Pete has been the biggest influence on my running career no doubt. I remember when I was little he was always winning races and being awesome and such. I looked up to him so much and I wanted to be like him. Then when I was in university I lived with him for a summer out in Boulder, he was training pretty heavily at the time and again I was blown away by how awesome he was. That’s when I realized that this sport takes a lot of work if you wanna be good. He’s the older brother, I guess I’ll always just look up to him, it’s the way families work right?

TRW: What are your plans for the rest of 2011?

RW: I want to hit up some road races then rock a 10,000m on the track. The big goal will be the Toronto Waterfront Marathon in October, Gillis, Reid and myself are going to do some serious work there.

TRW: Thanks Rob.

Rob Watson is a distance runner originally from London, ON. After attending university at West Virginia University and Colorado State University, he moved to Guelph, ON, to train with the Speed River TFC. He is a 2 time Canadian champion in the steeplechase, and ranks 5th all time nationally at the distance with his 8:27.09. You can follow Rob on his fantastic Le Blog du Rob.

New Shoe Reivew: Mizuno Wave Inspire 7

2011-02-04T13:19:00.006-05:00

So the blog has been neglected for the past two months. The holiday season, buying season, and general life got in the way of my little pet project. Well, I'm hoping that we can get this thing going again, as I've got a few new blogs planned for the new year. First on the list: a new product review!

New Shoe: Mizuno Wave Inspire 7
Category: Stability
Weight: Women - 8.9 oz., Men - 11.2 oz.
Price: $154.99

The Wave Inspire 7 is the newest addition to our shoe wall. This supportive sibling to the Wave Rider should be a great fit for a lot of runners. There are a couple of great new features to this shoe. The first is the addition of AP+, which is the midsole material for the shoe. AP+ gives better cushioning, and resists compressing better than it's predecessor, meaning you should get more life out of this shoe than the Inspire 6.

The shoe gets it's support from the Mizuno Wave. The wave is a plastic device that is sandwiched between two layers of midsole material to help with shock absorption and give stability. The Wave Inspire 7 has a nicely supportive wave plate, with a more substantial wave on the inside of the plate compared to the outside. This wave plate support system is nice because it adapts to how much support your foot needs, allowing a wide range of runners to use the shoe. The Wave Inspire 7 has a fantastic ride thanks to the SmoothRide set up in the sole, giving a smooth transition from foot strike to toe off.

The fit of the Wave Inspire 7 is fantastic. It hugs the achillies area well with a piece of memory foam, stays snug through the midfoot, but opens up nicely at the forefoot giving plenty of space for the foot to spread as you move into push off. This should help with any blistering issues at the front of the foot. The lacing system allows you to snug the shoe up nicely in the midfoot. You'll also notice there is a little tab with the last two eyelets on it on the outside of the shoe. This allows the laces to snug the heel in even more, giving a really secure hold on the heel.

I'm really excited to have this shoe on our wall. Mizuno has been making some really nice updates in recent years, and the newest Inspire is easily among them. Our runners really seem to like the neutral Wave Rider and Wave Precision series, so this should open up Mizuno to a whole other segment of the running population.

Let us know what your thoughts are by posting a comment below!

One for the ladies; Sports Bra Basics!

2010-12-03T11:10:00.012-05:00

Gentlemen, turn your eyes, because this one is just for the ladies.

We're going to talk about the most undervalued piece of equipment for a woman; the sports bra. This is one of the two most important pieces of running equipment that a woman can have, along side their shoes. We put a strong emphasis on the importance of having a proper shoe, doing assessments for support, and ensuring you have the correct fit, but how many women do this with their sports bra? Not enough!

Regardless of your cup size, it is important to ensure that you have a good, supportive sports bra to avoid injury and discomfort. It is estimated that over 50% of women suffer breast pain during exercise, and over 80% of women are in the wrong sized bra. The breast have a very limited natural support structure. Breast tissue is primarily supported by Cooper's ligaments, with only the skin providing secondary support. The Cooper's ligaments can easily be stretched during any high or medium impact activity, leading to irreversible breast sag. Having a properly fitting sports bra will reduce pain, and reduce future breast sag.

Finding your fit is the first key to choosing the right sports bra. When measuring, wear a bra without any padding. To get the band size, measure, in inches, around the rib cage just below the breast after expelling all the air from your lungs. If the measurement is a fraction, round to the nearest whole number. Finally, add 4 to this number if it is even, or 5 if it is odd. You have your band size.
To find your cup size, measure around the fullest part of the breast. Subtract your band size from your cup size. For each inch in difference, the cup size goes up by one (ex. 1 inch difference equals an 'A' cup, 3 inches difference equals a 'C' cup).
Now you have a good idea of what your size is. That being said, it is best to not to only use this number when choosing sizing. Different bra styles and manufacturers sizing will fit differently, so one brands 34C might be another brands 36B. When trying on bras, take into the change room one size bigger, and one size smaller than your measured size.

There are three other structural components to the bra that you should look at when choosing a sports bra. The band should fit more snugly than a lingerie bra, but you should still be able to take a deep breath comfortably while it is on the middle hook. Look for a wide band with good stretch as this will add to support. Finally, be sure the band isn't riding up the back. If it is, the bra may be too big, or the straps may need to be adjusted.
The cups should hold your breasts comfortably without any breast tissue overflowing. The fabric on the cup should be smooth; any wrinkles or puckering means the cup is too big. Finally, if there is an under wire, it should sit on the ribcage below the breast tissue, and follow your natural shape.
The straps should have little or no stretch with the goal of minimizing any up-and-down movement of the breast. A wider strap will disperse the weight of the breast, and can be more comfortable. The strap should not slide off or dig into your shoulders. Adjustable straps give a nice, more custom fit.

Sports bras get their support from two basic methods; compression and encapsulation. Compression support is simply using a compressing design/material to press the breasts against the chest wall with the goal of minimizing movement.
Sports bras using encapsulation are designed so that each breast has it's own pocket that surrounds and supports, while also giving a more natural shape.
Many sports bras use a combination of encapsulation and compression to give both support and shape.

There are a few other things you should do when searching for your next sports bra:
Try it on! Measuring is great, by actually trying the bra on the biggest key to ensuring a proper fit. Sports bras will fit differently depending on brand, style, and body shape, so trying on a few different bras may be necessary. When you try the bra on, put it to the test in the change room by mimicking the activity that you'll be doing in it. Jumping jacks, running on the spot, swinging your arms around in circles, and different twists will help you know if the bra will work for you.
Comfort is queen! Pay attention to the seams and pressure points on the bra. Turn it inside out to inspect areas that might cause irritation, and judge for yourself if the bra is build to avoid chafing with your body.
Stay dry. Just like all of your other running and fitness gear, a sports bra should be made out of a wicking material. Cotton holds onto moisture, raising the likelihood that the bra will chafe, and that you'll get the terrible chill on those cold, windy days. Wicking fabric will move moisture away from your skin, keeping you drier, and your run more comfortable.
How long should it last? A good sports bra shouldn't see a birthday. As with any other supportive device, a sports bra will break down over time. A great rule is to update your bra when you update your shoes. A couple of tips to get some more life out of your sports bra:
- fasten the hooks when you put them in the washing machine
- wash them by hand if you can
- hang them to dry, as the heat of a dryer can break down the supportive materials more quickly, and break down the moisture management properties
- use a special technical liquid sport wash, or a mild powdered detergent when washing in the washing machine. Regular liquid detergents and fabric softeners can inhibit the wicking abilities of the material.

If you come downtown to visit us and try on some sports bras, don't be afraid to request the wet suit room to try them on! You'll have a lot more space to work with, and ensure the bra fits properly!

Technical Socks = Happy Feet!

2010-11-24T12:11:00.007-05:00

We all take the time to make sure we have the right shoe, but how many of us really think about what kind of socks we put on? Having the right sock on your foot can have a huge impact in the performance of your shoe, and can completely change your running experience. They can help issues like blisters, temperature regulation, numb feet, black toenails, and even can alleviate pain from some foot and lower leg injuries.

Moisture management is the key thing to look for when choosing a sock. You want your feet to stay as dry as they can. That means saying no to cotton! Cotton holds onto sweat, and gets really abrasive when wet, creating a haven for blisters, odour, and fungus. Synthetic "technical" fabrics and merino wool are great because they pull (or "wick") sweat and other moisture away from your foot to the surface of the sock, where it can evaporate away. This keeps your foot drier, which helps reduce friction that can cause irritation.
The most well known technical fabric is Coolmax. Most companies have their own variation, like Nike's Drifit, or Adidas' Adi-Cool.
Merino wool is a great fabric because it wicks like a synthetic fabric, but it's completely natural! The fabric also has anti-microbial properties, meaning it won't smell (which can be a big benefit when dealing with feet!). Merino wool also doesn't have that scratchy, itchy feel that your traditional wool can have. Merino wool socks won't be 100% merino wool, but they'll be a mix of the wool, lycra, and nylon so the sock can have proper, snug sock fit.

Sock thickness is another thing to consider. Thicker socks are great because they offer more padding underfoot, and can be more insulating in the winter. The trade off is that they can change the fit of the shoe, and breathability can be compromised. Thin socks are super breathable, and allow for a snugger fit for the shoe. The trade off here is they aren't very insulating, and you give up a bit of that cushioned feel. Sock companies have started to try to meet consumers in the middle. Socks are now being made with thicker padding on the bottom of the foot, while making the top a thinner, more breathable mesh. This allows wearers to get the padding underfoot, while allowing more breathability on the top of the foot.
I tend to be a seasonal sock wearer. For most of the year, I wear a medium weight synthetic sock, giving me a little padding underfoot, while still being nice and breathable. In the winter I move to a slightly heavier merino wool sock, which gives me that extra bit of warmth.

There are a few more bells and whistles that add comfort or solve some issues.
Double layer socks are a great way to prevent blisters. Two thin wicking layers are put together to eliminate the two main causes of blistering; moisture and friction. Moisture is quickly drawn from the inner layer to the outer layer where it can evaporate it away, keeping your foot dry. Friction is eliminated by the two layers of the sock rubbing against each other, rather than your foot rubbing against the shoe.
Anatomically correct socks are designed to have a very specific fit for each foot. These socks are designed to have extra cushioning along the strike-zones of the foot, along with a snug band around the arch. This leads to a very nice, specific fit for each foot, which can add to comfort. You'll have an "R" and "L" stitched on each foot to tell you which foot to wear each sock on.
Compression socks are another category of socks that can give you extra benefits from your socks. Compression socks use graduated compression to increase the flow of oxygenated blood to your feet and lower legs. In run, compression socks are said to reduce fatigue because they decrease muscle vibration, improve muscle efficiency, and get more oxygen to the muscles. They can also help alleviate pain from injuries like plantar fasciaitis, Achilles tendonitis, and shin splints. Post run, these socks help aid in recovery by flushing out the toxins from the muscles, and promoting muscle repair. Compression socks are also great when traveling long distances where you can't move around a lot (like in a plane or a car), as they help keep the blood from pooling in your feet. Knee high compression socks give the best benefit, but quarter or no-show compression socks work best for some of the above listed injuries.

Finally, there are design and construction features that you can look for in all of these socks that can add to your comfort. You want to find a sock with a nice, deep heel pocket. This will hold your foot snugly, without slipping. Ideally, you will want to find a sock with either a seamless toe enclosure, or an external seam, both of which will reduce the chance of a blister "hot spot" along the toes. A more open mesh on the top of the sock will make the sock more breathable, and allow moisture to evaporate away more easily. An elastic band around the mid-foot keeps the sock from moving, and gives a nice, supportive feel to the arch.

Socks are a big key to ensuring your feet stay happy through the miles you put on them. Take the time to find a sock that you like, and I guarantee that you'll find your runs that much more enjoyable!

Winter running

2010-11-10T14:40:00.008-05:00

We all know it's coming. In spite of recent surges in the mercury to a balmy 12 degrees today, winter is coming. Frost has caused many a delayed morning exit, scraping the windshield clean, and many folks are wondering, "what do I do to keep warm on my runs?"
Well, lucky you! I have the answers! Winter running is full of challenges, but it can also be the best time of year to get out the door. Take these tips and have a great winter on two feet!

If you have any other tips, share them in the comments section!

- Layers! Wearing multiple, lighter layers is generally more efficient than putting on one big, bulky layer. The first layer should move moisture away from your skin quickly to keep you dry. The second/third layer adds extra insulation between your base layer and outer layers, and should still wick moistures (zippers are helpful here incase you over dress). A breathable, windproof, water-resistant layer will keep the wind from cutting through you.
- Cotton is rotten! Cotton is a terrible workout fabric for so many reasons, I can't name them all here. Cotton holds moisture extremely well, which isn't good when it's -10 and you've got it on as your first layer! Use a lightweight, wicking material (merino wool, polyester) that is really efficient at moving moisture away from your skin. That will help you stay dryer, and will keep you from getting a chill.
- Wind chill sucks! Keep that wind off of you by wearing a windproof jacket over your core.
- Cap it! Over 50% of the body's heat is lost from the head. Put on a toque, or a baseball style hat with a headband, to keep that heat in, and to cover those ears, too.
- Head into the wind! Plan your runs by running into the wind at first, and having it at your back for the finish. This will keep you warmer on the back half of the run, and you won't have to work as hard on the way home.
- Bodyglide in some new places! Put a thin layer of Bodyglide on your exposed ski to provide an extra barrier from the wind and cold.
- Be seen! With darkness coming at 4:00 pm, remember to be safe and make yourself visible. Flashing lights, headlamps, and reflective jackets, vests, and bands will help cars see you.
- Stay upright! Yak-traxs to shoes are like chains to your car's tires. They dig into the snow and ice that little bit more, giving you that much more traction, and keeping you from falling.
- Cozy up your fingers! Mittens are warmer than gloves. If you want to be able to use your fingers on the run, look for the convertible mitts (glove/mitt combos), or put a lightweight glove under a shell of a mitt.
- Gentlemen, two words: WIND BOXERS!
- Cold air can't freeze! Winter air can't freeze your lungs. If the cold air is uncomfortable, wear something (like a Buff!) over your face to warm the air up.
- Watch your feet. Shorten your strides to make yourself more stable on potentially slippery surfaces.
- It's not just sunny at the beach! Remember to wear sunscreen and sunglasses on sunny days, as the reflection of sun off the snow and ice can be extra intense.
- Run loops! Plan your routes so you can cut off early if needed.
- Hypothermia isn't cool Watch for signs of hypothermia, which include: slurred speech, clumsy fingers, and poor coordination.
- Don't overdress. Put on clothes for 15 degrees warmer than it actually is.
- Frost bites. Aviod frostbite by covering exposed skin with your hands occasionally. Get inside and slowly warm the area up if you notice any cold, pale hard patches of skin.
- Keep drinking! Remember to drink water on your runs to stay hydrated. It may be cold outside, but your body is hot!
- Take it easy. Ease into your runs by starting out slowly to warm the muscles up.

Welcome to the blog!

2010-11-05T12:31:00.002-04:00

So, blogging is huge. Everyone and their sister has a blog. So we figured, why not us?

Our goal here is to dole out news from the store, running tips, updates on local events and runners, and post a gear reviews. Basically, we want a nice place for you to come and get some info. Sound good? Good.

To the right you'll find blogs from some local runners. If you know any other blogs we might be interested in sharing, pass them onto us.

Finally, if there's something you want to hear about, let us know! We want to make this blog interesting for everyone, so if there is something you want to know about, or if you have something you'd like to share, drop us a line and we can make it happen!

Cheers,
Andrew