Ryan Hall's Blog, page 132

Kara Goucher Launches Recovery Apparel With Oiselle

Olympian Kara Goucher has partnered with her apparel sponsor, Oiselle, to create a five-piece recovery line focused on post-workout apparel. Goucher signed on with Oiselle back in 2014 and the exclusive styles were designed from concept to completion with Goucher at the helm.

The line features muscle tanks, sweats, sleeveless hoodie and a sweater all made with technical fabrics including a premium, lightweight fleece and an ultra-soft, pre-shrunk poly-cotton using water-based inks. The line is available starting today on oiselle.com.

RELATED: 13 Pieces Of Street-Style For Fall Running

“Recovery is an essential component to every athlete’s regimen,” said Goucher. “I wanted this collection to reflect that core principle while simultaneously adding a unique twist of style and comfort.”

Here’s a look at the recovery line, all on sale now exclusively through Oiselle.

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8 Hacks To Make Your Running More Efficient And Enjoyable

Photo: Shutterstock.com

Life hacks have become so ubiquitous that there’s now a blossoming debate about whether they have a place at all in endurance sports, where doing the work and going through the process is probably part of why you started running in the first place.

Running is a journey. It’s not about the destination. But that doesn’t mean we can’t make enjoying that journey a little easier. Think of these as eight tips and tricks for getting out there on your own journey and solving some of the problems along the way.

 Shower in your running clothes

After a run, your clothes can be pretty sweaty and even smelly. Instead of throwing them in the laundry bin, though, try jumping right into the shower still dressed (minus the shoes). Then hang up your clothes to dry and finish your shower. Giving a rinse to quick-drying workout allows you to get three or four uses out of a pair of shorts or a shirt before they need a full laundering.

“It sounds gross, but it actually works very well,” says Matt Frazier, author of No Meat Athlete. It also means you can get by with just one running outfit when you’re traveling.

Sleep in your running clothes

“It seems like such a minor thing,” said Frazier, but when getting out the door is an obstacle, eliminating each little thing—including getting dressed—makes starting your run easier. “It’s one less thing to do, one step closer to getting out the door.”

If that sounds too weird, a simpler step is just to completely lay out your running clothes before you go to bed. Anything that means fewer things to think about makes it just a little easier to get going.

Don’t just wear wicking running shirts on hot days

Generally we just throw on our running clothes and head out the door. But on hot days that can be counter-productive.

Doug Hay, who co-hosts a podcast with Frazier on running hacks, actually suggests wearing a cotton shirt instead on a hot day—if you can’t go shirtless. Wicking material is designed to take sweat away from your body, but a cotton shirt holds the sweat and sticks to your body, which can actually make you feel cooler.

To trick your brain and body, you can also stick a wet shirt in the freezer and grab it before your run. And cooling off your head can make you feel colder, even if it doesn’t do much to actually cool you down. Stick ice in your hat or a cold wet cloth on your head.

RELATED: 6 Time-Saving Tips For Busy Mother Runners

Pantyhose under your socks

If you get bad blisters, some athletes find putting pantyhose feet on under their socks smooths away the irritating points and decreases the odds of blistering.

Tie key into shoe or into ponytail holder

Carrying a key can also be a necessary annoyance. (After all, you do need to get back in your house or car when you’re done running.) While sticking things in your sports bra is a tried-and-true method for female runners, there are plenty of other places to stash that key too.

If you don’t have pockets, tie the key into your shoelace so you don’t lose it or have to carry it. Or, you can even knot it into your ponytail holder, if you have a particularly thick ponytail.

Get creative with your food

Now that you’re dressed and ready to go, you have to navigate one of the more complicated parts of running: nutrition. But don’t let eating and drinking overwhelm you. Don’t even worry about food on runs shorter than an hour, especially if you’re running first thing in the morning.

If you’re doing a long, long run and like to carry whole foods or fruits—like Frazier and Hay do—you can use a standard hydration vest or pack and pull the hydration bladder out. That’ll create plenty of room to stuff your pack with food and you can carry a handheld water bottle or refill it as you go.

Hay also likes to eat dates on runs for their nutritional value, though he also recommends gummies if you like chews or gels but are looking for something easier to swallow. And some people will mix grapes with chews (frozen grapes on hot days).

Dump salt pills into your water bottle

Hay and Frazier are also big believers in breaking open the salt pills or tablets you might take on long runs and dumping the salt into your water bottle. That way your tongue is able to sense how much salt you’re taking in and give feedback in a regulatory loop.

“We shouldn’t bypass our body’s own feedback mechanism,” said Frazier.

Schedule your run into your day

One of the biggest hacks we all need is a surefire way to fit everything into our day efficiently. Often, getting in a run is the first thing to be sacrificed. To avoid that, schedule it in to your calendar, like a meeting, and set calendar alerts for your upcoming run. Make your run fit in however much time you have—even if that’s only 20 minutes.

And you can multi-task with your runs: Try run commuting with a small backpack and a change of clothes. Schedule low-key running meetings if you have co-workers or colleagues who also want to get in some exercise. Or make your runs another kind of family time with your significant other, kids, or dog. Just getting it done, however you can, is the biggest hack of all.

RELATED: 7 Tips For Fitting Fitness Into Your Busy Schedule

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4 Breathing Exercises For Every Level Of Runner

Ready, set, breathe. That is how all of my races begin—and without consciously thinking of breathing, the start of your race is exactly the same. The beginning of a race is buzzing with excitement and nerves. This is where I control my breathing and begin separating myself from my competition.

It’s the consciousness of breath that allows me to maintain better focus, channel anxiety into positive energy and push myself to the next level. The ability to control the mind, breath and stride enhances the synergy within the run that creates the flow of success.

RELATED: How Should I Breathe When I Run?

Here’s how breathing well helps you improve as a runner…

Become More Centered:

Do you get distracted, zoned out or have negative thoughts? If so, you’re not alone. Keeping yourself centered by focusing on your breathing will allow you to maximize your run by staying engaged even through the tough times.

Control Your Effort:

Have you ever gone out too hard and then really suffered at the end? Many runners have done that—and regretted it. By learning to control your breathing, you can regulate pace more evenly to the finish.

Boost Run Efficiency:

As you start to get tired, do you notice how your breathing becomes ragged and your form falls apart? Staying focused on your breathing pattern can help maintain a steady flow of oxygen to the muscles. This will help keep your turnover strong and your body relaxed, allowing you to run with more power and efficiency even as you fatigue.

RELATED: How Fit Are Your Breathing Muscles?

Breathing Exercises for Every Level Runner

Level 1: Belly Breathing

Lie on your back with your knees bent and feet on the floor. Place your hands on your belly and focus on taking deep breaths into your stomach instead of your chest. Your hands should rise and fall as you breathe. Practice expanding your stomach with each full, oxygen-rich breath. Do 10 breaths for a pre-run warm-up.

Level 2: Combination Breathing

Once you’ve nailed belly breathing, take it a step further by practicing breathing in and out of both your nose and mouth simultaneously throughout the day. This combo breathing is what you should strive for while running. Lips slightly parted, cheeks relaxed, maximizing the efficiency of oxygen intake and outtake.

Level 3: Breathing Patterns

Start with walking and try breathing in for two strides and out for two strides, using belly and combo breathing. This is called a 2:2 breathing pattern. Once you feel comfortable with the pattern while walking, start running. You can do 1–2 minutes of focused effort and then take a break. Slowly increase the amount of time you focus on your breathing patterns, and soon it will become second nature.

Level 4: Progressive Breathing Patterns

The 2:2 breathing pattern is ideal for workouts and shorter races. For training and longer races, you may find it more comfortable to use a 3:3 or 4:4 pattern. Practice these options to find what feels most comfortable based on your goal and effort for that day.

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5 Injuries That You Shouldn’t Treat Yourself And Require A Doctor

When it comes to small annoyances and injuries, the goal is often to treat it as quickly as possible in order to not miss out on valuable training time. However, there are a few times that you should see a doctor versus attempting self-care and risking the chance of further injury.

“Many people successfully self-treat small injuries such as IT band syndrome, sprains, strains and plantar fasciitis and in most cases dynamic rest, ice, stretching, rolling and strengthening will do the trick,” shares Dr. Josh Emdur, co-founder of SteadyMD Running, the world’s first primary care practice, fully online, just for runners. “However, the danger is that ‘small injuries’ can turn into larger injuries that can ruin a training cycle if not cared for appropriately early on.”

Dr. Emdur adds that the first step is to partner with a physician that understands your sport and can help you best prepare for the stress it will put on your body. Then, if any of the following do arise, you have someone who knows your personal history and can advise you on proper treatment and care.

Blisters

It can be tempting to pop a blister at home, but letting a doctor care for any running blisters that arise is always the best choice. Also, according to Dr. Christopher Segler, an award-winning podiatrist and owner of Doc on the Run based in the San Francisco Bay area, not all blisters actually need to be popped. Though draining it relieves pressure, it can also let bacteria in.

“Sometimes treating a blister at home is fine, but there is always a possibility if you pop it that it will become infected,” notes Martha Pyron, MD, a sports medicine physician and owner of Medicine in Motion in Austin, Texas. “You should cover it with antibiotic ointment and bandage and see a doctor as soon as possible if you have worsening symptoms of pain, redness, discharge or heat in the area.”

RELATED: 8 Blister-Busting Items For Happy Feet

Toenail Pain and Pressure

The most common toenail injury runners have is black toenails, however, if you are experiencing pain and pressure, there may be a different problem at hand.

“Black toenails are a result of nail trauma usually from improperly fitting shoes. Most ‘black toenails’ don’t need to be drained,” explains Dr. Emdur. “In the case of a large subungal hematoma—or fluid collection under the nail—that is painful and tender to touch, I would recommend that it be drained by a medical professional due to risks of further injury to the nail bed and infection.”

This draining requires drilling a hole in the nail and similar to draining a blister, this lets bacteria into the area. In this case, a medical professional should always treat your nail.

Sprained Ankle

It has been found that a sprained ankle can lead to much greater risk of injury to the ankle down the road. When it comes to trying to treat a sprain yourself, it is important to note that if you don’t treat it properly there could be future problems. In order to know if you need to see a doctor, Dr. Mark Cucuzzella, also of SteadyMD Running, recommends you follow the Ottawa Ankle Rules. If you do not pass that test, then you should schedule an appointment with your physician.

“The severity of the sprain can change the treatment,” adds Dr. Segler. “If you can’t assess the severity of the sprain, you might either under-treat or over-treat the injury.”

Leaving the treatment plan up to your doctor instead of just relying on ice and rest can help ensure you don’t miss out on any training time in the future due to an unresolved sprain.

Muscle Pain

Any aches or pains in your muscles follow the same protocol as a sprained ankle, where you want to be sure to visit a doctor to make sure you understand and treat the correct injury.

“A lot of runners have muscle pains that end up being chronic and ongoing, and if you have tried the typical stretch and massage options—even deep tissue work—but keep having the problem, you likely have another reason causing the problem,” explains Dr. Pyron. “See your doctor to figure out what that reason is so you can fix that underlying problem instead of just treating the muscle symptom you keep getting.”

RELATED: 6 Proven Methods For Reducing Aches And Pains

Mid-Foot Pain

Finally, if you are experiencing mid-foot pain, it is key to see a doctor versus simply choosing ice and rest. Because your feet are your main tool in running, taking extra precautions is always best.

“There is one injury a runner cannot afford to miss: Lisfranc’s fracture,” notes Dr. Segler. “This is pain in the mid-foot resulting from the tear of a very small ligament that stabilizes the entire mid-foot complex. These injuries are very difficult diagnose, and very easy to miss. This injury is often misdiagnosed as a ‘mid-foot sprain.'”

In the end, if you know something is wrong, err on the side of caution and see a doctor. Dr. Cucuzzella adds that if you are able to get in tune with your body and understand the right way to push yourself and recover, you can often avoid injury and know when something is serious enough to need a professional opinion.

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The Surprising Similarities Between Studying And Running

Similar to being a lifetime runner, I am a lifetime student. I have more degrees than I know what to do with, and I am always chasing after what my friends and family have deemed “the career of the month.” My latest academic endeavor has brought about the task of completing something that will make grown men cry, while tempting me to stick a fork in my eye—studying for the Graduate Record Exam (GRE). Honestly, I don’t even understand the purpose of this exam. Since it is required, I will suck it up and study with the hope of getting a good score. Does this sound familiar? Because I am a runner, without realizing it, I have adopted the race training mentality to this process. Akin to the analytical writing portion of the exam, let me explain the stages further:

Get in the sign-up spirit.

Ready to take on this challenge, I take the first step. Similar to signing up for a race, I sign up and pay for the exam.

Gather all the gear.

Post-sign-up excitement still flowing, I head to my nearest gear store. But, instead of picking out cool shoes and hydration systems at my local running shop, I go to Barnes and Noble to get a review book and flashcards.

Schedule the sessions.

Similar to planning speed workouts and a Sunday long run, I make a detailed outline of weekday study sessions and a weekly practice exam. And of course, rest days are a must.

Endure the ebb and flow. 

Comparable to running, I experience good times and bad times. Some days, I have to force myself to get it done, and on other days, it comes naturally. But, keeping faith in my training, I truck along.

Ugh, taper again.

Like race training, a tapering process precedes test day. Cramming in practice equations and vocabulary has the same results as squeezing in extra miles. Trust in the preparation is the key to success.

Reach the big day!

Race day woohoo! Oh wait, no, it’s test day. Similar to a marathon, this 4-hour exam tests my endurance. I just wish there was a medal at the end for my efforts.

OMG, I did it!

Crossing the finish line can be literal or figurative. Either way, I feel an extreme amount of satisfaction. Now, let’s drink!

What’s next?

Most racers immediately look for the next race to sign up for. For me, I get to do something even better! Graduate school applications! Either way, I’m chasing another starting line.

We all do it and may not even realize it—we inherently apply the race training process to other aspects of our lives.

RELATED: Is Social Media Helping Or Hurting Your Running

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Edward Cheserek Joins Skechers Performance Elite Roster

Photo: Courtesy of Skechers Performance

Today it was announced that 17-time NCAA National Champion Edward Cheserek will be joining the Skechers Performance team of elite runners. The 23-year-old former University of Oregon star athlete signed a multi-year deal with Skechers Performance, which includes being featured in marketing campaigns for Skechers GO RUN footwear and apparel.

The team just got faster. We are excited to welcome, 17-time collegiate national champion, @KingCheserek to the #GOelite team. #GOKingChes pic.twitter.com/t4tYIMjgVZ

— Skechers Performance (@skechersGO) September 6, 2017

“I am so happy to be joining the Skechers Performance team as I start this next chapter of my career,” said Cheserek in a press release. “I have big goals and dreams and know that Skechers Performance products will help me get to where I want to go…I am excited for what is ahead.”

As a collegiate distance runner for the University of Oregon, Cheserek became the first freshman in history to win the NCAA National Cross Country Championships in 2013, and went on to claim cross-country champion titles his sophmore and junior years. But his running accomplishments start even before his collegiate career. He was the most highly recruited high school distance runner in the nation out of Saint Benedict’s Preparatory School in New Jersey. And now, as he enters a new stage in his career, Cheserek is considered “the winningest male athlete in NCAA Division 1 athletics’ history,” winning a combined total of 17 national championships in both cross country and outdoor track and field.

“Edward has already accomplished so much in his young career and proven he is among the best of his sport,” said Michael Greenberg, Skechers President. “We are thrilled to have him on the Skechers Performance team and to be part of his journey as he embarks on his professional career.”

Big day for @skechersGO! Welcome @KingCheserek! https://t.co/JshHLVS4Dz

— Kara Goucher (@karagoucher) September 6, 2017

Cheserek will be the youngest athlete on an impressive team of great distance runners, including American running hero Meb Keflezighi, Kara Goucher and Tara Welling. He’ll make his professional running debut on Sept. 10 at the 5th Avenue Mile in New York City.

RELATED: The Top Americans Running This Year’s NYC Marathon

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Accused Bib Thief Met At Disneyland 10K Finish Line By Police Officers

Photo: Ken Wolter/ Shutterstock.com

A runner at the Disneyland 10K was met at the finish line with more than cheers this past Saturday, when she was approached by Anaheim police officers and park security following accusations she stole her race bib.

KGTV in San Diego shared a video from marathoninvestigation.com that shows the unidentified woman being confronted after being accused of stealing bibs that granted entry into the Disneyland 5K the day before. Her entry was found to be valid, however, there are still ongoing investigations into her entry into past races.

Marathon Investigation is known for its work in finding runners who falsely use bibs to gain entry into races or use ‘bib mules’ in order to qualify for races—such as the Boston Marathon—that require a specific finishing time to enter.

RELATED: 10 eBibs Only Runners Could Understand

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Accused Disneyland 10K Bib Thief Met At Finish Line By Police Officers

Photo: Ken Wolter/ Shutterstock.com

A runner at the Disneyland 10K was met at the finish line with more than cheers this past Saturday, when she was approached by Anaheim police officers and park security following accusations she stole her race bib.

KGTV in San Diego shared a video from marathoninvestigation.com that shows the unidentified woman being confronted after being accused of stealing bibs that granted entry into the 10K and the Disneyland 5K the day before. Her entry was found to be valid, however, there are still ongoing investigations into her entry into past races.

Marathon Investigation is known for its work in finding runners who falsely use bibs to gain entry into races or use ‘bib mules’ in order to qualify for races—such as the Boston Marathon—that require a specific finishing time to enter.

RELATED: 10 eBibs Only Runners Could Understand

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13 Pieces Of Street-Style For Fall Running

Our picks for men and women inject some street-style into autumn athletes.

RELATED: 10 Best Trail Running Shoes Of Fall 2017

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The Top Americans Running This Year’s NYC Marathon

This year’s American professional athlete field for the TCS New York City Marathon is a mix of accomplished veterans and future stars at the distance. Headlining the field are Meb Keflezighi and Shalane Flanagan.

Flanagan will make her return to the marathon distance after sitting out much of 2017 due to injury. This will be her second NYC Marathon. She made her marathon debut at the event in 2010, where she finished second.

Keflezighi is closing out his professional marathon career with one last NYC Marathon. It will be his 26th race at the distance. He also debuted on this course back in 2002, but his most memorable performance is his 2009 victory.

The New York City Marathon takes place on Nov. 5. Check out which other American runners will join Flanagan and Keflezighi on a tour of the five boroughs.

RELATED: Watch Kevin Hart’s Announcement To Run The NYC Marathon

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