What to Wear Running in the Dark

I don't want to be dramatic, but if you exercise outside in the dark without lights, you're running a real risk of being hit by a car or cyclist. Be safe: if you've already invested in running shoes and wicking tops, spend a little extra on gear that will help you be seen:

1) Lights - give drivers up to 60 feet to see you with clip-on lights. The new family favorite light: Amphipod's arm band. Wrap it around the bicep of your street-side arm (should be your right, if you're in the U.S., left in England, etc.).
Headlamps are also good, if you want to light up the path in front of you. However, some people complain of getting motion sick if they watch the light bouncing off the ground.

2) Reflectors - If you're only using reflectors, keep in mind: drivers will not be able to see you until they are about 30 feet away. I like to combine reflection with lights - it doesn't add any bulk and it gives me a chance to sport this ultra-sexy, mesh crossing guard vest with front and back reflective strips!

3) Jacket - the latest addition to my night-time running gear is this fluorescent yellow jacket by Brooks. It is not reflective, so it isn't visible until about 10 feet but the light color gives my lights something bright to bounce off of. Plus, it's wind and water resistant, so it's a good piece for autumn/warm winter runs. Extra bennies: inside pocket that velcros shut for my iPod; silver threads to fight odor; a slightly longer tail, so it's good for biking and running; and a couple small reflective elements (see arrows)

Happy safe running!

Running in 70 degrees

You might have noticed: I write a blog about what to wear when running. And yet, despite almost bragging about my years of experience AND probably having written about running in 70 degrees and sunny in the past, I was way overdressed today.
Temp: 70 and sunny
Wind: Calm
Humidity/Precip: Medium low (around 60%)/None
Distance: 3 miles
Terrain: Flat to rolling hills

What I wore: Nike shorts and running jacket, wick-away t-shirt, sunblock.

Did it work: No, I was way too hot. I should have known because I was perfectly comfortable the minute I stepped out the door. It is best to be slightly cold when you start. Even if you're walking, which is how I started, you'll warm up very quickly if you're swinging your arms and moving fast.

What to wear: At this temperature, you can easily wear shorts and a t-shirt. I have a friend who is still wearing summer singlets. Even though it's fall (or spring, if you're in the So. Hemi.), wear sunblock. The sun is strong enough to do damage.

(In case you're wondering what happened - my apartment was cold and I got psyched out. Live and learn!) 

See you on the trails and, hopefully, I'll be dressed right!

Running with a heart rate monitor

I have a new bad habit: checking my heart rate.
I never used to do this. I thought it was because I didn't care. It turns out it's just because I didn't have the gear.
When I wear it, nothing else matters. Distance? Who knows. Temperature? Not sure. Heart rate? Ranged from 111 to 165 over 45 minutes.

Does it work? Yes. Wearing the monitor keeps me going until it says I've accomplished the goal that it had in mind. Forget what I had planned on doing; it has a will of its own and it is greater than mine. It beeps if my heart rate is too slow or too fast ("Get going!" "Ease up!") and logs how long I have my heart rate at the desired level. When I have had done enough, in its mind, it beeps again ("Great workout!"). It doesn't matter where I am or that I had planned on taking a long, strenous walk, the monitor says I'm done, so I mosey home.
I love it. Which is why, for my next run/walk (still recovering from Achilles tendonitis), I'm leaving my new toy at home.

Marathon. Yoga. Same thing?

Running a marathon and doing yoga might be pretty much the same thing. Strange, but true.
Me, sitting with my legs crossed going Ohm might not look like me dragging my bum across a finish line, but they're actually a lot alike. Here's why:
1) "I've been thinking about doing that."  If you tell someone you've run a marathon or do yoga, the response will often be the same.
2) Mind over matter.  Both practicing yoga and training for a long, hard run will make you want to quit, at some point. In both cases, the only reason to continue is because you decide to you can and will.
3) Sweat.  They're both exercise; get ready to sweat by drinking a lot of water.
4) Stretching.  Both yoga and running are better if you stretch. Note: yoga, in and of itself, is not stretching. See photo. This position is called "Flying Monk." It is a stretch of my skills, but not my muscles.

5) Admire, strive but don't compare.  Seeing someone do a sport well is inspiring and, I think, worth watching. But, we suffer when we compare ourselves to others. When doing, look inward. When seeking a new goal, look out.
6) Dress for success.  Take yourself and your sport seriously. Wear the right gear for the exercise and you'll be more comfortable and able to go longer.
7) Breathe.  Deep, steady breathing is key to both yoga and running.
8) Nice bod! After training for a marathon or doing yoga for 4 months, a new you is going to be walking around - leaner, stronger and able to do things you only once imagined.
9) Anyone can do it. Pregnant women, heavy-set guys, amputees and you all have something in common - you can do a marathon and yoga. A couple of weeks ago, an 80-year-old man completed the Pikes Peak Marathon the day after running the Pikes Peak Half Marathon. Do you still think you can't do it? See number 2.

Newsday team before a Long Island Summer Run

10) Solo or group? To improve your form, get motivated and maybe share a few laughs, practice yoga or run with others. For a more introspective, quiet time, leave the crowd behind. 

If you think of more, share!

See you on the trails!

What to Wear to Physical Therapy

I've been injured (Achilles Tendonitis) for almost two months. I'm determined to run again, and soon, so I regularly go to physical therapy. It's helping.
Being me, I couldn't help notice that half the people at PT don't seem to know what to wear. Shoulder-injury guy lifts weights in a dress shirt. Hip-injury chick rides the stationary bike in tight khaki shorts and a flouncy tank top. And, I admit, the first time I went, I wore jeans and a sweater.

Sadly, I'm now practically an expert and here's what I wear:

- Nike t-shirt
- Under Armour shorts
- My new Saucony running shoes

Really, the only difference between my PT outfit and my running one is the lack of hat and sunblock.

Does it work? Yes. Physical therapy is a trip to the gym, massage therapist and doctor, all in one. Your therapist needs to be able to see your body and how it moves. He or she also needs to be able to access your injured area for icing and maybe electrical stimulation (my favorite part - it's like jump starting an old car). You will probably do some light to medium exercises, which means sweat and a need for mobility.

If you're injured, I'm sorry! Go to physical therapy. It might not always seem like you're doing a lot but this is my third round (I'm a little too active, perhaps) and every time it has made a difference.

Get well soon. See you on the trail!

Bike Shorts for Non-Bikers

Thanks to Achilles Tendonitis, running is out of my routine, for now. My surrogate is biking, so I thought I'd check out bike shorts.

Goals:
- Not too much padding (I'm not riding a Century and am too young/old for a diaper)
- Comfortable fit around waist and thigh
- Fairly short - I don't get why bike shorts are so long when the saddle is so small
- At least four panels, for better mobility

I should have added "Reasonably priced" to my goals because my favorite pair were $65 - about $30 more than my best running shorts. If you have the cash (I decided I didn't), here's the highlights of what I found:

DeSoto Carrera Low Rise Tri Short ($65)

Nice length - 4" inseam
Comfortable, wide waistband
8 panels (Serious!)
Comfortable grip on thighs (see bottom arrow)
Quality materials - not too thin
Barely enough padding
Shape of padding made a weird crease (top arrow) that either won't be noticeable when biking or will lead to some vicious chafing
GRADE: B

2XU Comp Tri Shorts ($75)

Nice length - 4" inseam
Six panels
Mesh panels on the hip for air and comfort (see top arrow)
Nice amount of padding (a little more than the DeSoto)
Inside of hem has a layer of rubber to prevent slippage
Quality materials - not too thin
Uncomfortable, elastic waistband
Extremely unflattering - dug in at the thigh (see bottom arrow) and under the bum in a way that made me look like an unhappy sausage
Expensive!
GRADE: C

I'm still looking. If you have any recos for a biker who hopes to go back to running, leave a comment. Thanks!

What to wear running in 85 Degrees

Temp: 85, feels like 90Precip./Humidity: None/high
Wind: Calm
Terrain: Flat track
Distance: Intended - 1 mile; Actual - 1/4 mile. Biked 7 miles.

What I Wore: Nike tank with built-in sports bra for full coverage but minimal layers; Puma shorts with built-in liner of wicking material; icy neckerchief.

Did It Work: The outfit was as comfortable as it could be considering the conditions, but my body failed me.

Considerations: As it gets hotter, it also gets harder to find an outfit that is just right. One thing I considered as getting dressed was the lack of wind. When it's hot and sticky, a breeze on bare skin can make a big difference. If there had been a breeze, I might have worn a midriff-baring sports bra and shorts, no singlet. That would have exposed my (probably sweaty) stomach and helped cool my core.
In consideration of combining biking with running, and the lack of a breeze, I chose the tank.

Here's hoping my ankle injury heals soon. I miss my distances!

Stay cool.

Running in Reebok

Yay! I have a new running top.

Temp: 75, sunny
Precip./Humidity: Moderate
Wind: 8 mph
Terrain: Flat w/ long, steep climb in middle
Distance: 3.3 miles

What I Wore: Fitted Reebok workout vest (that's what they call it - I call it a sleeveless shirt); cotton shorts.

Did It Work: Yes, in a pinch.

The Story: A recent trip ended up being longer than expected so I was not fully prepared. I had running shoes and non-running, sweat shorts but no running tops. I wanted to run, so I had to buy a top and sports bra. The cotton shorts were not perfect, but were ok for a short run. The new top was a win!

Mini review: I like but don't love.

Function:

• Offset seams for reduced chance of chafing
• Reflective piping so drivers will know they're about to hit you (small reflective elements are usually only visible when it's too late, but are still nice for other runners and cyclists)
• Scoop neck for more air exposure
• Mid-weight fabric was comfortable at 75 and should be good down to 60

Fashion:

• Fitted body lays flat without being constricting
• Piping is slimming 
• In black, the tank-style could be worn into a bar or restaurant for some after-run refreshment. Paired with a running skirt and you might be out for the night!

Happy running!

Staying Cool on a Run (or Bike Ride)

I'm in NYC and it's almost 100 degrees out. I'm injured, so I'm not running, but I want to stay strong and keep my cardio up, so I went for a bike ride.

I was concerned about the heat - I've been known to faint when hot - so I tried a trick I read about in Runner's World:

- Fold a bandana in half so it makes a triangle
- Place 5-6 ice cubes along the long edge
- Carefully roll up the bandana so it makes an ice cube-filled neckerchief (that's cowboy for 'scarf') and tie it around you neck

During your run or ride, the ice will gradually melt, keeping you cool but, surprisingly, no wetter than you would be from sweating (at least, that was my experience today).

I liked it so much, I'm going to try wetting and freezing a wrist band and maybe my running hat the next time temps top 90.

Happy running!

Compression Sports Bra

I've gotten spoiled. I've been wearing sports bras that rely as much on structure as they do on compression for at least three years. They are reasonably comfortable, provide great support and look good.

Recently, a 24-hour trip became a 3-day one.  Luckily, I had running shoes and shorts. Unluckily, I didn't have a top. I dashed to the local Lady Foot Locker and picked up a Champion sports bra and Reebok top.

The Champion sports bras that I have at home are great -- molded cups and soft, wicking fabric. So, when I saw that LFL carried Champion-brand, but not my style, I did something I almost never do with running gear: I assumed it would be fine.

This is me, in the sports bra. A pooch of skin and fat is being squeezed out because the compression on this thing is so intense. The upside, the "girls" aren't going anywhere. The downside, well, just look at that charming flap of flesh and remember, there's one on the other side, too.

Aside from the almost-painful compression, the bra has some nice details:

• Key hole in the back for a little air
• Offset seams for reduced chafing
• Mesh back panel for ventilation and quick dry

From someone who should have known better, this is a reminder: try before you buy!

Happy running!