runners

Repost Holiday Gift Guide: Runners

Holiday Gift Guide: Runners

Runners like toys. There’s no getting around it. Someone that’s into fitness will love getting some running toys for the holidays. Last year Michael’s mom gave me a gift card to a nearby running store for Christmas. Best present ever! I desperately needed a new pair of running shoes.

If you have a runner in your life, here are a few of my favorite things you might want to get for them:

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Nathan Speed 2 Waistpack with Two 10-Ounce Nutrition Flasks–I have one and I love it. It worked great for long training runs. I used it when I ran Hood To Coast. It’s a must have for any runner. I like that it doesn’t slosh around too much either.

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GUs–A runner needs fuel. I like GU brand personally. I’ve tried almost everything out there and decided that GUs tasted less like chemical burning than most of the “energy” things out there. Get a case for your runner.

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Garmin!–Oh my gosh! If you bought this for the runner in your life they will LOVE YOU. When I was running a lot I desperately wanted a Garmin. I was such a nerd about my stats and really wanted one of these babies to track all of it. I never got a Garmin but that leads me to my next item…

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Polar Heart Rate Monitor–I never got a Garmin but I absolutely love my Polar HRM. It absolutely changed the way I worked out, for the better. Being able to properly track my calories made a huge difference in my weight loss. I love my HRM and would never go back to not using one.

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Running Shoes–New Runners often make the mistake of buying cheap shoes. Sometimes it’s about¬†commitment, we aren’t sure we’ll stick with it, we don’t have the money, etc. But investing in a GOOD pair of shoes will make a world of difference. Bad shoes = injury. Take the time to get fitted for good shoes. And then buy them for cheaper online. ūüôā

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Tune Belt Sport Armband for iPhone/Blackberry–A cheap little stocking-stuffer that will make your runner happy. I prefer to have my music when I run or workout and this makes it easy.

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Smart Wool Socks–I don’t wear anything else when I workout. I love my SmartWool. They feel great, they never give me blisters, I don’t sweat in them. They are the perfect socks in my opinion. I have thick pairs for snowshoeing or hiking, thin pairs for running. Love!

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Compression Tights–Finally, my favorite fitness item I own is my compression tights. Michael got them for me for Christmas last year and I love¬†these. They feel so fantastic. Compression tights are a lifesaver for people training for long distance runs or cycling events. They work great during events and also for recovery afterward.

Lots of fun toys for the runner–or great ideas for you¬†to make your holiday wish-list. Enjoy!

QUESTION: What are your favorite running items?

After Care

I don’t think I’ve ever really discussed the importance of after care when it comes to fitness. It’s such an important factor in recovery, healthy living and weight loss. I think it’s also misunderstood a lot. I am definitely guilty of ignoring the benefits of after care and have paid for it with extra sore muscles and even injury. Here are some things we should all remember after a good, hard workout, myself included.

EAT

If you CAN eat a meal within 30-45 minutes of your activity, do so. Often times that’s not feasible so try to have a snack, some protein and carbs are good. Restoring glucose in your body is what helps prevent sore muscles and speeds recovery.

“Your post-workout meal should be reflective of the intensity and duration of your workout.¬†Healthy post-workout snacks¬†within 30 minutes of training are most important after longer, moderate-to-high intensity workouts. This helps replace glycogen stores, repair muscle tissue, and prepare you for the next training session. Long- or short-duration exercise that is low in intensity doesn’t necessitate a recovery snack/meal. The American College of Sports Medicine recommends a carb intake of 0.7g/lb of body weight and 10-20 grams of lean protein post-workout. (from Workout Nirvana)

You can read more from the lovely Suzanne at Workout Nirvana. After her workouts, Suzanne has a banana and a protein shake. She also recommended this article.

When I work out after work, I go home and eat dinner almost immediately. When I bike to and from work, I have a glass of chocolate milk when I get home because it’s usually 1-2 hours before I have dinner.¬†A glass of chocolate milk¬† does wonders. I mean, chocolate milk is basically the same as that muscle milk stuff but without the creepy chemicals! Chocolate milk is also a good post-activity snack if you have difficulty eating food right after a workout.

“After you work out, your glycogen stores become depleted. Skipping your post-workout snack can cause prolonged soreness as well as premature muscle fatigue. This is caused by incomplete glycogen restoration (LIVESTRONG)”

Some other good snack ideas:

Peanut butter and a banana – protein in the PB and sugar in the banana…perfect. (But remember, bananas should be eaten after a workout, not before. Learn from my mistake!)

Apple and cheese РI like having an apple with an 80 calorie string cheese. The apple has  glycogen-replenishing carbs. And they are tasty and low in calories.

Protein shake – Kind of self-explanatory.

Dried Apricots – I discovered this awesome little trick when I was searching for a snack that would keep me from crashing after intense workouts. I only need 3-4 dried apricots and it gets me through the famished-frenzy until I’m home and can eat real food.

What is your favorite post-workout snack? 

WATER

This is often where I fall short, but I am doing much better. Drinking water will help reduce soreness. Drink, drink, drink! Then drink some more!

FOAM ROLLER

I LOVE my foam roller. ¬†I use it almost every day. This is probably the most important piece of “exercise equipment” that I own! What is a foam roller? The one I have is a super dense foam that is kind of like getting a deep tissue massage. As a runner, I’ve used the foam roller for my IT band too many times to count. It feels and HURTS so good!

It’s a great thing to have if you are a runner or a cyclist, but honestly I’ve used my foam roller more after a heavy weight lifting session. When I wake up the next day and my quads and hamstrings are crying because of squats and lunges from the day before, I go straight for my foam roller. Michael uses it too and I even got my mom into it. I think I even sent her one for her birthday one year. I recommend it to everyone who does any kind of fitness. And trust me, the harder the better. Definitely go for the DENSE foam. It won’t do much if it’s soft. Check out this article for more uses for the foam roller. Seriously, it was the best $15 I ever spent for an exercise item!

ICE

If you have some soreness in your knees, legs, wherever, try an ice pack for 15-20 minutes after the activity to prevent/reduce inflammation. A lot of runners I know do ice baths after long runs. I tried to do that after Hood to Coast and it was too brutal for me. (Anyone have a tip to make ice baths more pleasant??)

Good god, looking at those pictures!! But if you can stand it, do it! I found this article on how to take an ice bath. I’m still too scared to try it.

STRETCH

I learned my lesson with my running injury years ago. Stretching is a very important part of a workout. I neglected it a lot when I was running and I paid for it with my injury. Yoga is a good thing to add to your routine. It would be a good thing to add to my routine, as well. I struggle with this. I try my best but it’s just not something I like to do. Well, to be fair, I like yoga once I’m in the class and doing it and I always feel better afterwards…it’s the motivating myself to go to class I have a hard time with. I have incorporated a lot of the yoga moves into my stretching routine, though.

And don’t forget REST DAYS.

Take Care of Yourself

A few other things I rely on heavily for my aftercare: Biofreeze (I love love love it!) and my compression tights. Michael bought them for me for Christmas a few years ago and I love them so much. It feels so good to wear them after a hard workout. I also have compression socks, which I wear more often than regular socks.

It’s so easy to just go about like normal and assume everything is okay until BAM! Injury! It’s happened to me a few times. I feel great, my body is good, my performance is the best it’s ever been, and then of course, something happens and I have to take a break. Breaks suck. I wish I could be a good patient when I’m injured but it honestly just stresses me out and I get impatient. I need to learn to take care of myself. Even if it’s a hassle to take the extra time to stretch, or foam roll, it’s so worth it. So take care of yourself!

QUESTION: What are your after care tips and tricks you do?