Top nutritious food for runners
We hear it here at SDRI all the time, what kinds of food should I eat while I am endurance training? Should I stick to a high protein diet? Are carbohydrates more beneficial for endurance training? While every individual is different in their dietary needs, there a handful of essential foods that every runner would benefit from. Obviously, nutritious and natural foods are better for any diet, whether training or not. Here are a few items to add to your grocery cart next time you are pacing the food aisles.
Peanut Butter
For years, runners have made peanut butter a staple in their daily diet. Whether it be in a sandwich, on a banana or just plain, peanut butter provides runners both carbohydrates and protein, essential nutrients for endurance training. Peanut butter is also high in fiber, helping runners feel full for longer. Want a great pre-run snack? Try smearing some peanut butter on whole wheat bread.
Almonds
Almonds are high in vitamin E, a vital antioxidant for runners. The vitamin E can help to stave off achy muscles while the high fiber content can also help your tummy feel full. Almonds are great as a snack or sprinkled on a salad for added protein and calories.
Sweet Potatoes
While these spuds are naturally high in carbohydrates, they are also high in vitamins A and C, potassium, magnesium and iron. With potassium and magnesium being essential electrolytes, sweet potatoes can also help with hydration and cramping. And at only 100 calories per small potato, they can be a great snack either baked, boiled or microwaved. Here at SDRI, there is always a potato cooking in our kitchen, we just can’t get enough of this nutritious spud!
Oranges
You see oranges at every race, usually at aid stations and the finish line. The reason? This juicy fruit is high in vitamin C, which can help your bones absorb calcium and reduce muscle soreness by helping with recovery. Oranges also can help with iron absorption, an essential nutrient that helps with fatigue and low energy.
Bananas
Another fruit that is popular at races and sporting events alike. Bananas are high in potassium, an essential electrolyte that helps with hydration. Also, high in carbohydrates, bananas are considered to be safe foods since they tend to be easier on the stomach for some runners.
Whole grain pasta and bread
This ones a no-brainer, pastas and breads are very high in carbohydrates, a staple for every endurance athlete. In addition, whole grain pastas and breads are higher in fiber too, leaving you feeling fuller, longer. Opt for the whole grain instead of the more processed, refined sugar types. Whole grain has more of the nutrients, giving your body what it needs.
While we here at SDRI are by no means nutritionists, we do have quite a bit of experience with different foods during endurance training. After trying various diets, supplements and food plans, all of the staff here at SDRI can agree these foods are definitely top of the list. And since all of these foods are easy to find at any local grocery store, incorporating them into your diet is extremely easy. So next time you’re aimlessly wandering the aisles at the supermarket, throw in some of the above foods in to your basket. While no food is going to magically make you a better runner, having the right nutrients for endurance training can help with your performance and recovery.
Knuckle lights….what in the world?
The latest addition to the SDRI inventory are an invention straight from a runner’s mind. Knuckle lights are two, 45 lumen lights that attach to your knuckles with a silicon strap. These lights are a great alternative to the standard headlamp, which for some people are uncomfortable. Since the knuckle lights are on the hand, they are closer the ground, making for a broader light path. The extra wide flood beams move naturally with your body’s movements and the comfortable silicon strap even fits over gloves. And unlike a headlamp, you don’t have to worry about blinding your running partner since the light doesn’t shine directly in their eyes. Stop by and try some on today!
Trail running essentials
With the ever growing popularity of trail runners and races in the running community, the proper trail gear is essential. For the majority of your shorter trail runs your standard road gear is sufficient. But if you are planning on spending an extended amount of time out in the wilderness, your gear should keep your prepared for anything. Although trail running is relatively safe, there are a few items you should have in your inventory to keep you safe in the great outdoors.
CLOTHING
Regardless of the weather, the proper clothing is essential. All running clothes should be moisture wicking, whether it be warm or hot. In the heat, technical fabrics help to keep you cool by being lightweight, breathable and wick the sweat away from the body. If the fabric is dry, there is less chance of chafing and blistering, making for a more comfortable run. In the cold, the technical fabrics also wick away the sweat which helps to prevent hypothermia. Being in cold, wet clothes can lower the body temperature, possibly resulting in hypothermia. Either in the heat or cold, damp clothes are never good for a runner.
SHOES
While the majority of runners do just fine in regular road shoes out on the trail, having a shoe specifically designed for the terrain can be extremely beneficial. Trail shoes come in all kinds, from light and flexible to stiff and heavy. Trail shoes are not generally classified in to the neutral and stability categories and are usually chosen depending on the terrain. The main benefit of having a trail shoe is the increased traction. Instead of a somewhat flat sole, trail shoes have lugs, which are grippers on the bottom of the shoe to increase traction. Lugs also come in many different varieties, from very aggressive to minimal, all designed for different surfaces. For example, if a runner frequently runs a trail that has very loose dirt or is extremely technical, they may want a more aggressive lug to increase the traction. If the trail is a more hard packed, flat dirt, a less aggressive sole may work just fine. Some trail shoes also have what is called a rock plate, a thin layer on the bottom of the shoe that offers protection from rocks and debris. Although some runners do like to feel the difference in the terrain with a more minimal shoe, a rock plate can help those who don’t necessarily want to experience every rock, root or obstacle out on the trail.
FOOD & WATER
While it is imperative to properly hydrate and eat during a longer run, it is a necessity out on the trail. Unlike the roads, there are no water fountains or convienience stores that can be easily accessed. And since the weather can drastically change quickly out on the trail, proper preparation can mean the difference between a safe run and an emergency. Whether it be a backpack, hand held or waistpack, a sufficient hydration system is extremely important. Regardless of the trail, it is better to be well prepared than suffer from dehydration or exhaustion.
MAP/GPS
Either with a GPS enabled phone, watch or old fashioned map, knowing where you are going is essential before heading out on the trail. The majority of trails are not well marked, so a good sense of direction can help you from getting lost. Maps can show terrain, elevation, distance and land markings, all of which will help guide you in the great outdoors. And depending on the location of the trail, cell phone service may be unavailable, making it impossible to notify someone if you are lost.
HEADLAMP
If you choose to run in the early morning or nighttime, a headlamp should be on your list. Knowing what surfaces you are stepping on can help to decrease your risk of injury and also be prepared for any obstacles in your way. Headlamps come in different brightness levels and can be adjusted to fit any size head. Other options for light are hand held flashlights or knuckle lights, both will help illuminate the way during a dark trail run. However you choose your light, it can help to keep you from tripping, falling or running into an obstacle, making for a successful run.
While trail running is definitely more scenic and challenging than road running, it also requires more preparation. When running in the great outdoors, safety is key. By having the proper equipment and planning ahead, most runners can look forward to a long career of trail running.
Cold weather running
As it gets closer to winter, the mornings and evenings here in San Diego can get down right cold. Even in some of the inland areas and especially on the trails, the temperature can dip in to the 30’s. While our bodies naturally warm up during exercise, running is this cold weather requires additional clothing and gear. While you don’t have to completely layer yourself up for our frigid San Diego temperatures (at least it’s cold to us Southern Californians), there are few key items that can help you keep warm.
Pants/Long sleeve shirt
It’s a good idea for every outdoor runner to have at least one pair of running tights or pants in their running wardrobe. Legs can get very red, cold and painful if not protected from the elements. In addition to warmth, tights can help with chafing, since they are so close to the skin, causing less friction. A couple of long sleeve shirts are essential as well, since a lot of runners are usually fine in one with a pair of shorts. A half zip long sleeve shirt is popular with runners, since it is easy to cool off by simply unzipping it, instead of having to take it completely off. Running sleeves are an option as well, since they are the easiest to remove while mid-stride.
Beanie/Gloves/Socks
Since a majority of our body heat is lost through our extremities, keeping your hands, head and feet warm are essential in cold weather. Beanies are found in a variety of types, from just ear coverings to full face and head protection. They come in a variety of fabrics and many are very breathable and moisture wicking. Gloves or mittens work well to keep runners warm as well, and come in a variety of types. Runners can choose from the basic knit, to the waterproof, to the gloves that are a combination of gloves and mittens. Either way, warm hands usually equal a warm runner. Obviously socks are important to runners and should be kept dry in order to prevent frostbite. Wool socks are a great option in the winter, since they are warmer and are actually great at moisture management.
If you run in even colder weather, additional layering is usually needed. An additional jacket or vest can help keep your chest warm. Also, wearing running tights under your pants are usually beneficial. Depending on how extreme the cold is, a pre run warm up can help to get the blood flowing. Things like yoga, stretching or even house work can help to get you warm enough before your run. After your run, it’s important to get out of any wet clothes, whether it be from sweat, rain or snow. Our core body temperature drop as soon as we stop running, so to avoid catching a chill, change as soon as possible. Also, don’t forget about your skin during your winter training. The cold air can cause your skin and lips to dry out so be sure use some lip balm and moisturizer. Sunscreen is more important than ever if you are running in the snow, since it reflects the sun’s rays, making it more powerful.
While it can be difficult to get out the door on those cold, dark winter days, just remember you can still have a great run if you are properly prepared. Wearing the right clothes and warming up your body are essential for cold weather running. So bundle up and get out there!
Running in the mud
With the recent rains in San Diego this past week, some of the local trails have become one big mud fest. During our run this morning, Rio and I slid and sank into some deep, thick mud around the Upper Otay Lake, making for an interesting and challenging romp. While mud running can be fun, it can be a little dangerous as well. Here’s a few tips to consider:
Obviously mud is slippery, therefore your risk of sliding down a hill increase. Always make sure the tread on your shoes has not worn down and you have some kind of traction. Whether it be on the dry trail or in the mud, a shoe with a worn down bottom is always risky.
Since you sink in to mud, it is very easy to plant your foot and possibly get it stuck. If this happens mid stride, you run the risk of twisting or pulling something since your foot is staying in a fixed position while the rest of your body continues to move. The best way to prepare for this is to pay attention to where your foot is landing and steer clear of obvious deep mud puddles. If you encounter deeper mud sections, slow down to a walk to reduce your risk of injury.
Obviously mud is made with water, therefore can get your feet wet if stepped in. If you run in a cold climate, this can be dangerous as running with wet feet can lower your body temperature, possibly leading to hypothermia. To prepare for this, it’s a good idea to take along another pair of dry socks if you find yourself splashing too much.
Another thing to consider is how much heavier shoes become once they are clumped with mud. Although most trails shoes have an aggressive grip, it doesn’t matter when the mud is thick and sticky. That mud is going to stick regardless of the tread and that shoe is going to weigh about three times it’s normal weight. While there are really no precautions for this, just keep in mind that your run might be a little more difficult because of the added weight.
With the popularity of mud runs lately, this style of running certainly isn’t new. In fact, many people enjoy mud running since it breaks their routine and becomes a little more challenging. So, after a rain, it’s still okay to get out there and get dirty, just be sure to follow some simple precautions and be careful!
Ultimate Direction Wink review
While the majority of my runs are under 15 miles, I usually can get away with just a hand held water bottle. But for my longer trail runs, I usually use a back pack that can carry 2 liters of water. My favorite is the Ultimate Direction Wink, a back pack with storage galore.
The Wink is a woman-specific pack, with strategic placing of the straps and a shorter torso. The straps are more in an S shape, making them more comfortable on a woman’s shoulders. The straps are cushioned and have four easy to access mesh pouches, making it convienient to grab a Gu without breaking a stride. With two zippered front pockets and two drawstring pouches on the front straps, it is perfect for stashing all the accessories that are frequently used on a longer run, like food, salt caps, lip balm, etc. Besides the great storage on the front, the back is loaded as well. The pocket for the reservoir is large enough to hold two if needed and there is an additional pocket that is perfect for clothes. On the back, there is yet another large mesh pocket with an adjustable reflective bungee system that is great for balled up, dirty clothes. In addition, there are two straps that can be used for walking poles if needed.
Besides being able to store the kitchen sink, the Wink is extremely comfortable. With a padded back, it makes it easy to cover longer distance without hurting. Along with padding, the back has a 3D mesh ventilation system, making it very breathable. And of course it has safety in mind too, with reflective piping and logo to help you be seen in those dark, morning hours.
The Ultimate Direction Wink is perfect for those long runs, hikes and walks, when you need a little more storage than a handheld or waistpack can provide. Stop by and try out this SDRI favorite!
WildHorse Trail Half Marathon
SDRI is very pleased to announce a brand new half marathon coming to our Dirt Devil Racing Series, the Wildhorse Trail Half Marathon in Chula Vista. Since I run these trails a few times a week with Rio, I am very excited for this race!
Scheduled for January 29th, the race will start and finish at the Otay Lakes boat launch that is located on Wueste Road, right next to the beautiful Olympic Training Center. The course will begin on a flat, single track but quickly joins a dirt and gravel road, which will allow runners enough room to spread and thin out. After passing the Olympic boat launch (for the crew team), the course continues on a single track that hugs the lake for miles. After touring the west side of the lower Otay Lake, runners will have a chance to see the upper Otay Lake as well. Depending on water levels, runners will go through a tunnel that goes under Otay Lakes Road, adjoining the two lakes. Runners will then be treated to more scenic jeep trails that are surrounded by lush trees and frequented by fisherman. The course then becomes a single track again, outlining the lake on a beautiful ridge that gives spectacular views of the lower lake. Once the runners have completed the upper lake, they continue to the lower lake again, following another flat and fast single track that follows the north and east side. At the turn around point, racers will enjoy a well stocked aid station and breathtaking views of the lake and west side of Jamul.
Since the start and finish are at the boat launch, parking will be easily accessible in both the parking lot and street. The post race party will be held at the Mission Brewery in Downtown, who always pour a fantastic microbrew. So, join myself and Rio and the rest of the SDRI staff for this great new race in south county!
Trail Running Dangers
After the recent death of a man at Mission Trails Regional Park, the trail running community is reminded of the dangers of running on trails. For the most part, running on trails is relatively safe. As any experienced trail runner would agree, it’s considered safer because there are no vehicles to look out for. It also is softer on the joints, is a tougher workout on the legs and of course has better scenery. All of which lures runners to their local trails. And although trail running has gained momentum in recent years, there are definite dangers out there that need to be considered.
WILDLIFE
On every trail, runners can encounter the local wildlife. Animals on the trail range from the smallest insects to dangerous mountain lions. Here in San Diego, we can see a variety of animals on our local trails. The most common animals that cause concern are mountain lions, coyotes, snakes and bobcats. Due to increased home building, these animals are forced out of their natural habitat and left to fend for themselves in our communities. It’s only expected that the more we build, the more we will come across these natural predators. So before heading out on a trail, it’s a good idea to familiarize yourself with the local wildlife and how to react if you come across a wild animal.
Despite the small size, insects can be a danger as well. Trail runners frequently encounter ticks, fire ants and bees, all of which can be hazardous in certain situations. Plants are a concern as well, since poison ivy and poison oak are prevalent on a number of local trails. As a precaution, some trail runners will wear clothing that covers more of their body (running tights, compression socks, etc) to protect them from poisonous plants.
WEATHER
Obviously, here in sunny San Diego we don’t see a lot of severe weather. But if you are frequenting trails in far East County or up in the mountains, the weather can definitely be a hazard. The weather in these areas can change quickly and without warning. These areas frequently see thunderstorms, hail, gusty winds, flash flooding and even snow. In addition, during the winter months the temperature can change dramatically, catching unprepared runners off guard. So before you head out in to the mountains, be sure to check your local weather forecast and pack accordingly.
UNEVEN SURFACES (aka rock ninjas)
As most trail runners will reluctantly admit, they’ve taken a spill or two while running on the trails. It’s expected that running on a constantly changing surface is bound to cause you to trip over a rock or some other landscape. Although for most runners, that’s the joy of trail running – it’s always something different. But being on such an uneven terrain, your risk of injury increases. The most common injuries are breaks or sprains to the feet and ankles, but once you trip on a rock and fall forward, it’s also possible to injure the hands, wrists and shoulders. The best way to prevent injuries is to pay attention to the surface and try to run as lightly as possible. Trail running is like a dance, you have to bob and weave around many obstacles. Even taking your eyes of the trail for a moment can result in a fall. So although it may take a little more effort to manuever across the terrain carefully, you are more likely to have a successful and safe run.
While trail running can sometimes be a little dangerous, most runners agree they would rather get hurt by mother nature than an automobile. True, trail running takes a little more planning and attention to detail, but can be extremely rewarding if you keep in mind the following tips:
- Be prepared: Be sure to bring water, food and additional clothing if going out on a longer run. There are no water fountains or convienience stores out on the trail so plan accordingly.
- Check the weather: Although we live in sunny San Diego where the weather rarely changes dramatically, the weather in the mountains and deserts are a different story. Make sure you are prepared for heat, cold, rain and sometimes even snow.
- Watch where you are going: Those rock ninjas come out from nowhere. It only takes a second to take a tumble that could lead to a serious injury.
- If you use music while running, turn it down very low and only wear an earphone in one ear. It’s important to be able to hear what is going on around you (like rattlesnakes).
- If you run in the early morning or late at night when it is dark, use a headlamp.
- Take identification with you: In the event that something does happen and you are unable to speak for yourself, your ID can do it for you.
- Invest in trail shoes: The added grip and aggressive lugs of most trail shoes can help you from sliding downhill and can make uphill easier as well.
If you are interested in learning more about local trail running, stop by SDRI and talk to any staff member. We can help you find the perfect trail and gear for you!
Saucony Peregrine review
The Saucony Peregrine is the trail runner’s answer to the minimalist movement. At only 8.2 ounces and a 4 millimeter heel drop, this shoe is light, flexible and flat. Since my high, rigid arches really like a dense cushion, I am actually not a big minimalist fan. But these Peregrines actually have a descent amount of cushion that I can do some decent mileage on.
The multi-direction lugs are strong and sticky and great for a sandy downhill or tough uphill. Since it is a minimalist type of shoe, it’s great for all terrains. From easy fire road to technical, rocky trails, this shoe can take it all. And surprisingly, it’s pretty comfortable for the road as well. Since this shoe is built on the same last as the Saucony Kinvara, it is the Kinvara’s equivalent for trails.
Despite it’s light weight and flexibility, the Peregrine is one tough little shoe. With it’s impressive lugs and low heel drop, it surely will become a trail runners favorite. Stop by SDRI and try some on today!
Hydration on hot days
As we get further into the heat of summer, we can’t stress enough the importance of hydration for runners. As the temperature goes up, our need for hydration and electrolytes also goes up. While it is important to drink water, it’s important for runners to add an electrolyte to their training regimen.
What is an electrolyte? Without getting too technical, basically an electrolyte is an electrically charged ion that can be found in many sports drinks. Electrolytes are vital to our bodies because they are what our cells depend on to maintain and carry voltage to other cells (most importantly our heart, nerve and muscle cells). During exercise, our bodies lose electrolytes through sweat, primarily sodium and potassium. This is why some people notice salt on their skin during exercise, they are sweating out their electrolytes. Without replacing these electrolytes, runners run the risk of dehydration. Some of the most common symptoms of dehydration are dizziness, nausea and muscle cramping. Since it is getting warmer and more humid, the risk of dehydration rises for runners training during the summer months.
To avoid dehydration, runners should be sure to carry some kind of hydration during their runs lasting longer than an hour. At SDRI, we have a wide variety of electrolyte replacement drinks that cater to each runner’s thirst. Personally, I like the effervescent tablets like Nuun, Camelbak Elixir and Nathan Catalyst. These drinks have very few calories and have a very light taste which is good for my sensitive stomach. If you don’t want to mix a drink and prefer water, then an electrolyte tablet like Salt Caps or Thermolyte might be the way to go. These tablets can be taken before and during a run and are an easy way to ensure you stay hydrated. We also carry powdered drinks like Ultima, Accelerade and Gu Brew which will all supply you with the electrolytes you need to be properly hydrated. Ultimately it comes down to taste and what will work with your stomach during your run. Every runner is different and what works for one will not always work for another so be sure to try out your drink before you line up for a race. There’s nothing worse than finding out that a drink doesn’t agree with you while you’re out on the course!
So, if you are training during these warm and humid summer months, here are a few tips: Try to run during either the morning or evening hours, when it is cooler. Drink water during the day, not just when you are running and remember to bring along those electrolytes during your run. Dehydration can hinder your training and can be dangerous if ignored. If you are unsure about how many electrolytes you need during a run, stop by SDRI for a free nutrition and hydration analysis. So drink up!
Em
