How To Choose the Right Sports Bra
From Christine Luff,Your Guide to Running & Jogging.
Wearing the right sports bra is critical to your comfort, especially during long runs. Follow these steps to make sure you get the perfect one for you.
Here's How:
It's important that you try on bras for fit and comfort, so try to do your shopping in person. Go to a running specialty store because they'll have high-impact sports bras that are designed especially for runners.
For chafing prevention and comfort, look for moisture-wicking fabrics such as Coolmax and Drifit. Stay away from bras that are made of 100% cotton because once you start sweating, they’ll stay wet.
If you need a lot of support, look for wide shoulder straps and racer back straps.
Examine the seams of the bras. You'll want seamless fabrics, seams with rolled edges, or covered seams to help prevent chafing.
If you like bras with under wire, check that the under wire is completely covered so it will not gouge.
Make sure you try on several different size bras. The right size for you may not actually be the cup size that you normally wear. The bra is too big if the material wrinkles or bunches. And if the bra is cutting into your skin, then it's too small. If you can slide two fingers under the straps, then it's a good fit.
When you try on bras, jog in place or do jumping jacks to test their support before you buy. While you're bouncing up and down, the bra should minimize breast movement.
If you want to shop online, always look into the site's exchange and return policy.
After you find the perfect sports bra, don't hold onto it forever! You should replace bras after about 72 washes, when the elasticity is lost, or if your weight changes significantly. You can air dry bras to prolong the life of the moisture-wicking fabrics.
Source: http://running.about.com/od/womensrunning/ht/sportsbras.htm
Tuesday, June 10, 2008
Tuesday, June 3, 2008
Running in the Heat
RRCA HOT WEATHER RUNNING TIPS
Running in the heat of summer can be dangerous if proper precautions and preparations are not followed. The Road Runners Club of America recommends the following hot weather running tips.
1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
Visit Gatorade Endurance’s site at www.itsonthecourse.com. You will find great tools for developing a hydration strategy and coupons for Gatorade Endurance.
To stay hydrated on your run, consider using one of the many products designed by FuelBelt, Inc, “The Official Hydration Delivery System of the RRCA”.
2. Avoid running outside if the heat is above 98.6 degrees, body temperature, and the humidity is above 70-80%. While running, the body temperature is regulated by the process sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature.
3. When running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a lifethreatening medical emergency, requiring emergency medical treatment. For more information and symptoms of heatstroke visit www.webmd.com/content/article/87/99468.htm.
4. Run in the shade whenever possible avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.
5. If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.
6. Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.
7. DO wear light colored breathable clothing. DO NOT wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits hot days to lose water weight is dangerous!
8. Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will gone, and carry identification.
Stay hydrated, cool, and safe this summer!
Source: http://www.rrca.org/programs/education/heatrunning.pdf
Running in the heat of summer can be dangerous if proper precautions and preparations are not followed. The Road Runners Club of America recommends the following hot weather running tips.
1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
Visit Gatorade Endurance’s site at www.itsonthecourse.com. You will find great tools for developing a hydration strategy and coupons for Gatorade Endurance.
To stay hydrated on your run, consider using one of the many products designed by FuelBelt, Inc, “The Official Hydration Delivery System of the RRCA”.
2. Avoid running outside if the heat is above 98.6 degrees, body temperature, and the humidity is above 70-80%. While running, the body temperature is regulated by the process sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature.
3. When running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a lifethreatening medical emergency, requiring emergency medical treatment. For more information and symptoms of heatstroke visit www.webmd.com/content/article/87/99468.htm.
4. Run in the shade whenever possible avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.
5. If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.
6. Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.
7. DO wear light colored breathable clothing. DO NOT wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits hot days to lose water weight is dangerous!
8. Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will gone, and carry identification.
Stay hydrated, cool, and safe this summer!
Source: http://www.rrca.org/programs/education/heatrunning.pdf
The Female Foot
THE FEMALE FOOT
No bones about it--the female foot is shaped slightly different than a man's. Here's how to get the right fit. For the entire article go to:
http://www.runnersworld.com/article/0,7120,s6-238-275--858-0,00.html
No bones about it--the female foot is shaped slightly different than a man's. Here's how to get the right fit. For the entire article go to:
http://www.runnersworld.com/article/0,7120,s6-238-275--858-0,00.html
Tuesday, May 27, 2008
Lucky Number 7
Hello Group,
It was a chilly night for the beginning of Abe's Army tonight. From what I understand this was the coldest first night ever. Don't worry though, we have plenty of warmer weather ahead of us. Please remember to stay hydrated each day.
Your Leaders.
It was a chilly night for the beginning of Abe's Army tonight. From what I understand this was the coldest first night ever. Don't worry though, we have plenty of warmer weather ahead of us. Please remember to stay hydrated each day.
Your Leaders.
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