Let's Get Motivated

Sometimes I just need a little push.  A little motivation to get out the door and go for a run or to the gym to workout.  Even to just go for a walk.  We all make excuses on why we can't workout for the day.  We are either too tired (that's me), had a long day at work, have errands to run, the weather is bad, don't have much time.  The list goes on.  But, we can all make a little more time.  Even if it's just 5, 10, or 15 minutes.  So let's stop making those excuses and LET'S GET MOTIVATED!

I looked up the definition of motivation and it is defined as "the reason or reasons one has for acting or behaving in a particular way".  It can also be defined as "the general desire or willingness of someone to do something" (oxford dictionary).  Think about that.  The desire or willingness.  I think of two questions: What motivates me? and What motivates you?

We all know that once we get out of the door and complete our run, our bike ride, our workout how great we feel afterwards.  

So here are some tips to help us stay motivated.  First, I want to answer the question: What motivates me?  

1.) My family.  They are my biggest supporters.  Whenever I have a race they are there from start to finish cheering me on.

2.) Music.  I always have to listen to music.  And depending on my mood and the type of exercise I am doing my music can vary.  But, it definitely gives me the motivation to get through my workout and pumps me up to have the energy I need.

3.) Stay fit.  I like that exercise gives me the energy I need for every day activities.  It helps me to stay fit and healthy.

Now WHAT MOTIVATES YOU?  Here are a few tips to help you stay motivated.

TIPS (MayoClinic http://www.mayoclinic.org/healthy-living/fitness/in-depth/fitness/art-20047624)

1. Goal Settings: make sure that you set goals that are reasonable, realistic and accomplishable.  Start with a short term goal and than work your way up to that long-term goal.  

2. Make it FUN!!!  Find something that you really enjoy doing than vary the routine.  If you stick with the same routine over and over, you will get bored.  If you are not enjoying your workouts, try something new.   If you are having fun you will likely stick with it.

3.  Make it part of your daily routine.  Do not make excuses.  Like anything else that is important in your busy life, schedule in your workouts and STICK TO IT!

4.  Record it.  Write your goals down.  Record your exercise sessions down-how long you exercised, how you felt, etc.  Make a exercise diary to help you work toward your goals.  Seeing the benefits of regular exercise on paper may help you stay motivated.

5.  Don't go alone.  Workout with your partner, friends, co-workers.  You will likely stick with it if you have that extra push from a friend and have more fun.

6.  Reward yourself and be flexible.  Once you hit a goal reward yourself.  Even if it's after an exercise session, give yourself that pat on the back you deserve.  When you hit a longer range goal treat yourself to a new pair of running shoes or something you've always wanted.  Also, if you need to take a break, give yourself a day or two off.  Be flexible with yourself if you don't feel up to it.  Just make sure that you get back on track soon.

Now get going!  Be motivated.  Love fitness.  Love your life!  

Run Forrest-Run!

Thanks to http://mywilderhope.tumblr.com/post/41896939787  this is all you need for some motivation!  

Achilles Tendon Injury

*This blog can also be found on our Bills Bike and Run website

Achilles Tendon

The largest, thickest, and strongest tendon in the body that connects the two major calf muscles-the gastrocnemius and soleus-to the back of the heel bone is the achilles.  When there is enough force and under too much stress, the “tendon tightens and is forced to work too hard.  This causes it to become inflamed, and, over time, can produce a covering of scar tissue, which is less flexible than the tendon” (Runner’s world, Achilles Tendinitis).  When this happens, and the achilles continues to be stressed, it can tear or rupture.  

Causes

• Tight or fatigued calf muscles from not stretching the calves properly. 
• Increasing milage too quickly. 
• Overtraining. 
• Excessive hill running or speedwork
• Inflexible running shoes which can force the Achilles to twist.  
• Runners who overpronate are more common to Achilles tendinitis.  

Symptoms

• Swelling
• Tenderness
• Stiffness
• Pain along the back of your foot and above your heel
• Hearing a snap or pop noise during the injury
• Difficulty flexing foot or pointing toes 

Treatments

 When you first start to experience any pain in the achilles, stop running.  You can take aspirin or ibuprofen, and ice the area between 20-30 minutes.  

• Rest your leg
• Compress and elevate your leg
• Practice stretching and strengthening exercises  

Prevention

The best prevention that you can do is to stretch the calf muscles.  Make sure that you don’t start running again until you do toe raises without any pain.  Strength training is also important.  You can do eccentric heel drops, ankle strengthening and mobility exercises.    

Yoga for Runners

 Running and Yoga

I know that I am no expert in the running field.  I run because it’s something that I love to do and it makes me feel good.  This past week I got an email from my Daily Fit Tip.  It was titled: "Yes, Runners, You Need to Do Yoga".  I was curious on what this article had to say, so I opened it up to read.  Me and Yoga pretty much equals none existence.  For me when I think of yoga, I feel inpatient.  I have a hard time "sitting" for a period of time for exercise.  BUT, I do realize the importance of stretching and how crucial it is.  
As I said, I read that email and than decided I should do some more reading and more research on the benefits of yoga for runners.  And like I said, I’m definitely not a yoga expert, nor have I ever tried it, but after the things that I have read and how yoga and running contemplate each other, I’m ready to try them hand in hand.  Many of us have experienced being sore and tight after a run.  I know that I have; with those tight hamstrings and tight hip flexors and burning calf muscles.  Yoga has the potential to help improve strength, flexibility, and mental focus.  It also eases aches and pains, and helps recover from long runs and races faster.  The combination of yoga poses can help stretch out and loosen up after your runs, which in return will keep your muscles and joints healthy and preventing tightness.  

Check out these websites for more information and for yoga poses:

http://www.yogajournal.com/lifestyle/192

http://www.self.com/body/fitness/2013/08/yoga-poses-for-runners-slideshow/1

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1578

http://www.runnersworld.com/runners-world-yoga-center

http://www.active.com/fitness/articles/yoga-for-runners-3-poses-you-should-practice

http://www.fitnessmagazine.com/workout/yoga/poses/yoga-for-runners/

Weekend Races

Local Idaho Falls, Idaho races this weekend.  You don't want to miss out!  Come out, support, and have fun!

Cady Tucker 5k/5m/13.1 run

Friday, August 15, 2014 at 4:00 PM

Freeman Park in Idaho Falls, Idaho

More info can be found at:

https://www.facebook.com/events/1463469807223237/?ref=3&ref_newsfeed_story_type=regular

Seize the Day 5K

August 16, 2014 at 8:00 AM

Community Park in Idaho Falls, Idaho

More info can be found at:

https://www.facebook.com/events/247758268748132/?ref=br_tf

Rush Triathlon (Swim, Bike, Run)

Olympic and Sprint race

August 16, 2014 

Rexburg, Idaho

More info can be found at:

http://rexburg.org/pages/rush-triathlon

Night Running 101

I’m an occasional night runner.  Sometimes I feel like that’s the only time that I can go for a run.  And I will admit, when I go running at night, I don’t always wear the best reflective gear.  I also don’t run in the best areas that may not have street lamps.  It’s just me, the dark night, and the flash light on my phone.  I don’t know how many of you are like me, but this is definitely not smart or safe to do.  

Here are some tips for running at night (let’s be a little smarter): 

• Run against traffic.  It’s easier to avoid cars if you can see them coming.  Also avoid busy roads and roads with no shoulders or sidewalks.  

• Make sure that you are visible.  Do not wear dark colored clothing.  Make sure you are wearing clothing that is white or bright, like yellow and orange colors.  You can also think about wearing reflective gear like a vest or a headlamp.  More the better.  Also, make sure you choose a well-lit road.  

• Incase of an emergency, always have some kind of identification on you.  Wear your driver’s license in your pocket or in your shoe.

• Run with a buddy.  If you can, run with a partner so your not alone.  If you are running alone, let someone know the route you’re running and how long you think you will be out.

• Change your running routes and times up.  Don’t make yourself an easy target.

• Luckily, many of us do this, but carry your cell phone with you.

• Beware of other runners and cyclist on the roads.  

• Leave the music at home.  You want to make sure you can hear everything that is around you.  Listening to music at night can just be too dangerous.  

Shin Splints

Shin Splints

One of the most common and preventable injuries that we here often from runners is that they are experiencing shin splints.  From Mayoclinic, “shin splints refers to the pain along shinbone (tibia)-the large bone in the front of your lower leg.”  You are more prone to getting shin splints when you’re a runner, play or run on hard surfaces, run on uneven terrain, or have flat feet or high arches.  

Causes

Shin splints often occur in athletes who recently intensified or change their training routines.  Runners adding too much milage or switching from running on flat surfaces to hills.  The muscles, tendons, and bone tissue become overworked by the increased activity. 

Other factors that cause shin splints:

• overpronation
• inadequate stretching
• worn shoes
• excessive stress placed on one leg or hip from running

Symptoms

Although you most likely have shin splints, sometimes that is not always the case.  You could possible have a stress fracture or compartment syndrome-a swelling of muscles within a closed compartment which creates pressure.  Stress fractures in incomplete crack in the bone.  If you run your finger along your shin and find a definite spot of sharp pain, it is a sign of a stress fracture.  

For shin splints: 

• Tenderness, soreness or pain along the inner part of your lower leg
• Mild swelling in your lower leg
• Often feel worse in the morning 
• Most painful when you forcibly try to lift your foot up at the ankle and flex your foot.  

Treatments

The best treatment is rest: avoiding activities that cause the pain, swelling or discomfort.  Don’t give up on activity, just try low-impact exercises.  Ice the affected area.  Applying ice to the shin for 15-20 minutes up to several times a day.  If needed, take a ibuprofen such as Advil or Motrin to help reduce the pain.  Stretch your achilles if you have medial shin splints and calves if you have anterior shin splints.  

Prevention

• Choose the right shoes.  As a runner replace your shoes every 350 to 500 miles.
• Choose an arch support to help prevent the pain of shin splints especially if you have flat feet or high arches.
• If you have changed your training routine, try to lessen the impact on your shins.  Start new activities slowly and increase the time and intensity gradually.
• Add strength training to your workout.  The most important thing to do is to strengthen your calf muscles.  You can do toe raises or leg presses and other exercises for your lower legs can be helpful.  

http://www.runnersworld.com/tag/shin-splints

Hoka One One

There is no other shoe like the Hoka One One.  And last Thursday, July 31st, during our group run, runners were able to test run in the Hoka.  If you have never tried one on or ran in one, you should definitely do it at some point.  They are kind of "big" looking and you may give them a weird look, but they are one of the most comfortable shoes.  The Hoka One One will give you a totally new running experience.

Straight from Hoka One One, "HOKA ONE ONE has engineered a unique performance midsole geometry that features a higher volume, softer density, and greater rebounding foam than standard running shoes. Along with maximal cushioning, this provides runners of all types with an energizing, stable ride. HOKA ONE ONE understood from the beginning that natural foot motion was extremely important for uniformity of stride. HOKA ONE ONE incorporated minimum drop geometry along with a rolling rocker design to promote consistent rhythm in the runner's foot strike" http://www.hokaoneone.com/meet-hoka.html

The Hoka technology has:

• 50% more cushioning
• helps with shock absorption
• Meta-Rocker 
• low heel-toe differential and a sculpted outsole in the heel and toe
• supports a runners form
• encourages a guided foot gait cycle
• Active Foot Frame 
• allows the foot to sink deeply into the shoe's midsole
• adaptable to a wide range of feet and running styles

Wear and Tear

Is it time for you to get a new pair of shoes?  One way to find out is from the wear and tear on a shoe.  The wear and tear can tell us a lot about how you run and it can tell you if your shoes are worn out or not.  There are many factors that help determine the shoe.  Shoe life depends on the surface you run on, your size and weight, running speed, biomechanics, weather conditions, and even the durability of the model of the shoe; which consist of the material and construction of the shoe.  Is the runner a heavy heel striker?  Do they drag their feet or scuffle during their run?

Let's take a look at the bottom of your shoe.  Turn your running shoe over.  You can first start to tell the wear of the shoe by the outside of the shoe before the midsole.  But, the midsole usually wears out first.  The impact of the run will wear down the cushioning of the shoe no matter if you are running on a treadmill, trail, or road.  The impact is the same with each stride you take.

Mizunousa blog says it best:  "To determine if the midsole is worn out, flip the shoe over and press a thumb on the outsole and upward to the midsole. It should be relatively easy to see the midsole compress into the compression lines. But as the midsole breaks down with wear, the midsole will compress less into these compression lines with the same amount of pressure. When the midsole shows distinctive compression lines, it appears brittle which is indicative that the midsole is shot to the point where there’s not much cushioning left. Time to buy another pair.  Two other ways to determine shoe life are even simpler. All of a sudden, a normal run results in post run aches or soreness that ordinarily wouldn’t be present. Also, if the shoe feels much firmer than it did a month ago, that’s a sure sign it’s losing its ability to cushion".  

• http://www.mizunousa.com/running/blog/running-shoe-durability-how-many-miles-can-you-expect-and-how-to-extend-the-life-of-your-running-shoes/

Luckily there are many different ways to extend the life of a shoe.  A shoe life (depending on the runner and how much you run) can last between 350-500 miles.  Just remember that running shoes are meant for running.  If you are wearing them to go work out at the gym, run errands, playing basketball, soccer, or any other sport in them will only run down your shoes faster.  Another idea is to rotate your running shoes, especially if you are running more than 3x/week.  If you can extend the life of the shoe or know when it's time to get a new running shoe you will save your body from any injury and your shoes will last longer.

http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=content1344

Yikes!  It's been a few days...or a week or so since the last time I blogged.  My apologizes.  I've been coming up with a list of blog ideas to write about.  I have quite the list and the most exciting one that we will be doing is a profile interview(s) on runners in the Eastern Idaho region.  Our first interviews that we will have on soon is from our main guy, boss, who started the running side of things at Bill's Bike and Run, one of the fastest runners I know, Gray Augustus.  Our other interview, which I am really excited for is from our AMAZING Saucony rep, Andrija Barker.  You won't want to miss it!

Chocolate Milk

I love and I mean LOVE chocolate milk.  I can drink chocolate milk at any time.  And I especially love having a glass of chocolate milk after a run.  I tend to even look for it after races all the time (along with a banana).  It is definitely my post-workout drink.  Anyone else love a cold glass of chocolate milk as much as I do?  

But is it really the best post-workout drink to have?  It is best to have a combination of protein and carbohydrates.  Your drink should be 4 grams of carbs to 1 gram protein for muscle recovery following endurance activity.  Researchers have found that chocolate milk does indeed have this ratio (http://www.runnersworld.com/nutrition-for-runners/is-chocolate-milk-really-best-for-recovery).  

Chocolate milk may not be the best recovery drink for everyone though.  You could be lactose and intolerant, trying to lose fat loss, or just plain do not like milk.  In that case, water and sport drinks will replenish and rehydrate your body (http://www.livestrong.com/article/470865-distance-running-chocolate-milk/).

you can learn more about refueling with chocolate milk http://gotchocolatemilk.com/science/whats-it

Hydration During Running

Everyone has come to that point when they are running, that they become thirsty.  They need water.  I know I have.  Even if I hydrate before a run, or take a water bottle with me, I feel like I need more.  If you need more water, your body is already started to dehydrated.  Runners should know how important it is to stay hydrated to run their best.  

When you run, you sweat, especially during those hot summer days.  When you begin to sweat, your blood volume decreases.  And when your blood volume decreases your heart has to work harder to deliver oxygen to your working muscles.  You have to hydrate constantly to replace the rapid fluid loss and risk any injury.

It is possible to drink too much though.  You want to drink according to your thirst.  “As long as you keep an adequate supply of a palatable drink accessible during your runs, you will naturally drink enough to optimize your performance if you just drink as often and as much as your thirst dictates” (http://running.competitor.com/2014/06/nutrition/running-101-hydration-during-running_7800).  

Here is a few things to make sure you do:

1. Pre-Workout: You want to make sure you start hydrating according to how long you are going to run.  If you plan to run for 60-minutes, you want to start hydrating an hour before you run.  Your goal before your workout is to make sure you have food and fluids in your system.  Make sure you eat something that is easy to digest.  Then, about 15 minutes before you run, you want to intake six to eight ounces of water. 
2. During Workout: On those hot days, target about 4 ounces of fluid per mile.  You can carry a fuel belt or you want to make sure that you plan for your fluids (i.e. looping on your run so you stop by your house or have fluids in your car).  Water is not enough either.  You want to make sure you have  a performance beverage such a Gatorade.  When we talk about fluids, we talk about water and sport drinks.  Sport drinks have both carbs and sodium, which help replace what the body loses when you sweat along with water.  The carbohydrates in the sports drinks provides an extra energy source.  
3. Post-Workout: Make sure you drink a recovery drink within 15 minutes of your run.  Something that has protein and carbs in it.  There are recovery drink mixes or even chocolate milk (which I will do another post about later).  

More reading on hydration:

http://www.runnersworld.com/drinks-hydration/sipping-points

http://running.competitor.com/2014/06/nutrition/running-101-hydration-during-running_7800

http://www.active.com/a3_articles/e5778b09-692d-43ef-9e06-a30758004cc2/1?page=1

Gait Analysis

At Bill's Bike and Run we want you to have the best experience possible.  With the new running store, we offer a fit and gait analysis test to help you get the right shoe.  All these years you may have been running in a shoe that isn't right for your foot.  I highly recommend to let the professionals who have been trained at Bill's to do a gait analysis on you.  Now, I have encountered with many people who are just starting out running or even walkers, that they have never heard of or have never had an analysis done. If you are wondering what it one entails, I will tell you.

A gait analysis will provide information about your foot and running style.  Only through knowing this information and your running style, we will be able to select the right shoes.  How it works?  We will do a video analysis by having you run on a treadmill in a neutral shoe.  You will run for about 15-20 seconds while we take the video from behind looking at your feet.  The video will show how your foot strikes the ground, where it strikes, and how much it pronates.  Then, the video is slowed down and analyzed.

As I said, we look at how much the foot pronates.  Pronation is referred to the natural inward roll of the foot as the outside of the heel strikes.  Your foot could tell us that it overpronates or is underpronating.

Overpronation- is where the foot rolls inward too much.

Underpronation-the foot doesn't roll inward enough.  

The analysis will guide us to which shoe should be selected to help correct the degree of pronation and help reduce the risk of injury and improve running efficiency (http://www.asics.co.uk/running-advice/preparation/foot-mapping-and-gait-analysis-how-it-can-improve-your-running-efficiency)

Check out these videos from Runner's World http://www.runnersworld.com/running-shoes/pronation-explained?page=single  It's definitely worth looking at.  

Running Form

When I drive past people who are out on their run, I always check out how they are running.  I look at their movement of their arms and hand placement.  Are they looking down or straight a head.  What are their shoulders doing.  Are they pulled back or slumped forward.  Runner's form.  Runner's form is something that I have been working on personally for a while now.  It still needs improving and sometimes when I am out on my runs, I forget technique and get lazy.  Good running form can make all the difference.  Let me focus on some key aspects to help with the "perfect" running form: Head, Shoulders, Arms, Torso, Hips, Legs and Stride, and lastly Ankles and Feet (courtesy of Runners World, http://www.runnersworld.com/running-tips/perfect-form)

Head-simple, but makes a huge difference.  The tilt of your head forms everything else to making sure you have good posture and makes your running more efficient.  Make sure you are looking straight ahead and not at the ground or at your feet.  By keeping your head up, this will straighten your neck and back.

Shoulders-your shoulders should be relaxed.  They should be low and not tight.  If relaxed, your body will be relaxed and will help keep optimal performance.  If you start to tire, shake your arms out to release the tension.

Arms-a lot of us don't really know what we should do with our arms.  But your arms play a very important role; "your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward".  Keep your fist unclenched and your fingers slightly touching your palms.  Pretend your holding a potato chip and you don't want to crush it.  Keep your arms from swinging across your body, instead you want them swinging forward and back at your side with your elbows at a 90 degree.

Torso-Run tall.  "With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length".

Hips-your hips are key to good running.  They are the center of gravity.  When your torso and back are straight, your hips fall into alignment.

Legs/Stride-running with the proper stride, your feet should land directly underneath your body.  Optimal stride should be 180 foot strikes per minute.  Count your steps for 15 seconds than multiply by 4.  As your foot strikes the ground, your knee should be slightly flexed so it can bend naturally on impact.  If your lower leg extends out in front of your body, your stride is too long.

Ankles/Feet-you want to hit the ground lightly, landing between your heel and midfoot, then quickly roll forward.  Keeping your ankle flexed as your feet roll forward will create more force for push-off.  Running should be springy and quiet and not hard on the pavement.

http://www.superskinnyme.com/how-to-run.html

Idaho Falls Half Marathon

We are less than 2 weeks out until the big race day.  Idaho Falls Half Marathon will take place on July 26, 2014 and you can still sign up!  This race takes place in Idaho Falls at the top of Sunnyside.  If you know where the dumps are and if you have run this race before, you know that it's a nice and easy downhill course.  All runners of all ages and ability levels will enjoy this race.  There will be fun and excitement for all who attend.

Everyone who races will receive a tech shirt and finisher medals will be handed out at the end to all those who complete the course.  And pie!  Who doesn't love pie!?

Idaho Falls Half Marathon proceeds will go to the Idaho Infant Program and to Bike for Kids Cause.  Sign up at our Idaho Falls Store.  You can also find more information at http://www.billsbikeandrun.com:80/idaho-falls-half-marathon
or on our Facebook page: https://www.facebook.com/Idahofalls131


Contact Bills Bike and Run for any questions.

You won't want to miss it!

Ladies Night Out

Last month, Bill's Bike and Run held their first ever Ladies Night.  And what a hit it was!  We had so much fun and can't wait to plan for the next one.  Many of the ladies didn't know what Ladies Night was and you may be asking us as well.  What is Ladies Night?  Well, of course, it was a night dedicated to just the ladies.  Leave the kids at home, ditch the hubby's and let the fun begin.  The night started out with a ladies hour bike ride.  Those who were able to join us were able to test ride the Liv/Giant bikes.  Liv specializes in female riders, so we had to have them.

Liv Cycling - Giant Bicycles | United States

After the bike ride, we continued to have a fun evening.  Thanks to Love At First Bites and Great Harvest Breads who provided some yummy and delicious sweets and virgin Mai Tai drinks were a provided.  

Throughout the evening of mingling, sales on products, and give-aways, we also had some of the best chair massages, racing hairstyle demonstrations, sport bra fittings, and fashion show that previewed our 2015 Spring Saucony apparel.  A big thanks to our Saucony rep, Andrija for making the fashion show a success.  And a big thanks to all the LADIES who came to support the evening of fun.  

Bill's Bike and Run-Who we are

I know this might be boring and not your typical post for a blog.  I am also new at blogging, but it is part of my job now.  Thinking of all the ideas and posts that I want to address, I first thought that it was important to introduce us, Bill's Bike and Run.  It only feels right (don't worry short and sweet).

Bill's Bike Shop has been apart of Idaho Falls, Idaho since 1947.  Gary Wight purchased Bill's in 2010, and within the last year, Bill's Bike Shop, became Bill's Bike and Run.  Now serving not only as a bike retail shop, but running as well.

Over the years, Bill's has grown into the region's preeminent bike store - sponsoring local race teams and cycling events as well as heavy involvement in the community including the annual Charity Bike Give-Away. Where hundreds of bikes are donated by local citizens and refurbished by Bill's and then distributed to area youths that might otherwise go without during the Christmas season.

Bill's has many factory trained team members that are eager to help you get the most out of the cycling lifestyle.  And now Bill's carries all your running essentials from shoes, apparel, and other running essentials.

In August of 2013, a new location in Rexburg opened up, as well as new facilities to help out with all your running/Triathlon needs.

Come visit us at either our Idaho Falls location or Rexburg location and we can answer and help you with any questions you have.