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.