How To Be As Prepared As You Can Be for Your Big Run

I am posting this a second time with links embedded in the article. What a great contribution by Jason Lewis!

– Written by Jason Lewis

Mike Tyson once said, “everyone has a plan until they get punched in the mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of the race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.  

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push your self to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.
Photo Credit: Pixabay.com

ABOUT THE AUTHOR
Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

How To Be As Prepared As You Can Be for Your Big Run

Those of you who enjoy running should definitely read this article!

I am delighted to share the following article which was written by Jason Lewis. Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

Mike Tyson once said “everyone has a plan until they get punched in mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push yourself to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K, or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.

Photo Credit: Pixabay.com

Sequential Compression Devices For Recovery

I’ve been using the Air Relax sequential compression device for a couple of months now, and have incorporated regular treatments into my post-workout regimen. Whenever I train legs (three days a week), I make sure to do a 15 minute treatment at some point during the day. For the most part, it feels fantastic, like a therapeutic massage, but every now and then, the leg sleeves will clamp down like vice grips on a strained area like my calf and inspire me to chant, “ow, ow, ow, owwww!” in quick succession. Despite these isolated moments of torture, I always feel better after the treatment is finished, and my limbs don’t feel as heavy or as cramped as they usually do post-lift.

There are two types of individuals who can benefit from using sequential compression devices. The first group consists of sedentary or bedridden patients who run the risk of developing deep venous thrombosis. The second group consists of athletes, ranging from weekend warriors to elite Olympians. The benefits of sequential compression include enhanced lymphatic drainage, improved blood circulation, enhanced mobilization of lactic acid and other waste products from muscle tissue, and a massage component which is rather pleasant.

If you decide to purchase a sequential compression system for home use, I heartily recommend the Air Relax version, because it is quite affordable for under $400 (versus $1,500 for one major competitor’s version), and it inflates to pressures over 200 mm Hg, qualifying it as a FDA 510K Class II cleared medical grade device.

Here Are The 2016 Liquid Sun Rayz Sponsored Athletes!

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I am BEYOND thrilled to be chosen as one of the Liquid Sun Rayz Sponsored Athletes for 2016!

This company is the very best in the industry! You can count on perfect color which is applied professionally by the NICEST people on the planet! Liquid Sun Rayz also sells an entire line of skin care products which optimize competition color and regular spray tans. They have a line of beautiful and affordable jewelry for female competitors, and they also have a Beauty Team which provides fantastic makeup application and hair styling. The people who work with Liquid Sun Rayz are like family to me, and I am honored and blessed to be affiliated with them!

Please click on the link below to see who made it into the 2016 Team. Please also LIKE the Liquid Sun Rayz page so you can get all of their updates!

https://www.facebook.com/media/set/?set=a.945371798872481.1073741894.157115621031440&type=3

TUFMED

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I was fortunate enough to stop by the TUFMED booth while at Olympia last week, albeit under challenging circumstances. I had stopped by the booth in desperation because I needed to find some sort of topical muscle relief for poor, injured Ian Lauer. So I was surprised when I discovered that this amazing line of products is formulated with natural ingredients and is colorless and odorless.

Here is their statement on their home page:

TUFMED is an American athletic biotechnology company that designs, manufactures, markets, and distributes natural health care products made specifically for athletes. TUFMED products are odorless, colorless, greaseless, and do not contain ingredients that may harm an athlete or get him/her disqualified in competition.

I ended up getting the TUFRELIEF Cream, and am happy to report that Ian responded very well and very quickly. He had sustained a severe quad strain, but was walking normally after 48 hours. We were very aggressive with the application of ice, moist heat, and intake of high dose ibuprofen, but I am convinced that TUFRELIEF played a large part in Ian’s rapid recovery. Bravo TUFMED!

TUFRELIEFHere’s the description of TUFRELIEF:

HOW IT WORKS
At TUFMED we believe a healthy human body has the ability to heal itself when provided the proper natural nutrients. TUFRELIEF cream is formulated using natural ingredients to work in harmony with your body and enable healthy natural recovery.

WHEN TO USE
Apply TUFRELIEF muscle & joint cream immediately to the discomforted area. Continue applying TUFRELIEF muscle & joint cream at least 3 times per day until satisfied.

WHAT’S INSIDE
Purified Water, Organic BiAloe, Bowellia Serrata, MSM, Arnica, Safflower Oil, Stearic Acid, Cetyl Alcohol, Glyceryl Stearate, Vegetable Glycerin, CaprylicTriglyceride, Cetearyl Olivate, Sorbitan Olivate, Coconut Oil, Apricot Oil, Vitamin E, Vitamin C, Comfrey, Cayenne, Phenoxyethanol, Sweet Almond Oil, Sodium Stearate, Sodium Lactate, L-Aspartic Acid, Glutimic Acid, Glycine, L-Alanine, L-Serine, L-Valine, L-Proline, L-Threonine, L-Isoleucine, L-Histidine, L-Phenylalanine, Ethylhexylglycerin

Here are all the products which TUFMED carries:

TUFRELIEF
TUFHANDS
TUFBRUISE
TUFWOUND
TUFEYES
TUFSOAP

Be sure to check them out!

https://tufmed.com/

Arnold Sports Festival 2015

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For the first time ever, I am actually going to attend the Arnold Classic and Bikini International Finals at the Battelle Grand in Columbus, Ohio on Saturday, March 7, 2015. I am so excited to be able to watch these prestigious competitions from the audience!

This year will be the second year in which I will NOT be working a booth but instead will visit the Expo as a spectator, so it will be a very different Arnold experience for me this time around. I actually prefer to work a booth, but it will still be nice to see friends and fans, network, and have the freedom to come and go. Another big change this year is that it will be the first year that I will be staying at a hotel which is immediately adjacent to the Columbus Convention Center, which means I can keep exposure to the bitter cold and snow to a minimum!

For those of you who are unable to attend the Arnold Classic, tune into the live webcast on Bodybuilding.com. Simply go to the Bodybuilding.com website and click on the link!

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Sugar And Cognitive Decline

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How can sugar be such a bad thing when it tastes so wonderful? Well, you might want to consider the consequences of indulging in sweet treats on a regular basis. Consume a diet high in processed sugar and you can almost count on experiencing a pronounced cognitive decline with advancing years. Numerous studies have revealed a decline in cognitive function after consuming processed carbohydrates. A 2011 study published in the British Journal of Nutrition examined habitual sugar intake in over 700 nondiabetic middle-aged subjects of Puerto Rican descent. The results showed that consumption of sugary beverages resulted in lower MMSE scores, while a higher total sugar consumption resulted in lower word list learning scores. Numerous other studies have shown a strong correlation between insulin resistance and lowered cognitive function.

sugary-drinks

As it is, cognitive function begins to decrease by our late 20’s with memory problems surfacing about ten years after that. Some individuals are already doomed to develop insulin resistance with increasing age, and this is magnified dramatically when processed carbohydrates are consumed on a regular basis. Processed carbohydrates such as refined sugar are absorbed more rapidly, causing a surge in insulin release. When this occurs frequently, the result is an increase in insulin resistance. Another consequence of increased blood sugar is decreased blood flow, which also inhibits cognitive function.

By no means am I saying that you have to COMPLETELY eliminate all sugar from your diet all the time (though it isn’t a bad idea). If you allow yourself the RARE indulgence, such as birthday cake, that is fine. The more insidious culprits are the sugary sodas, flavored yogurts and packaged crackers which tend to creep into regular diets. They may be tasty to many people, but they carry a heavy consequence. Knowing all of this, why would you risk “dumbing down” and increasing your dementia risk by eating sugary foods all the time? Now, that is just stupid.

Eliminating sugar from your diet is a great step towards improved health and mental clarity, but you should also make sure to get vital nutrients in on a daily basis. I recommend taking a multivitamin several times a day to optimize absorption, but most of the large brand multivitamin formulations out there are dosed once daily. In addition, the bigger brands do not have high bioavailability. What I love about SWAT Fuel’s .40 Caliber Multivitamin is that the nutrients in the formulation are highly bioavailable, and the supplement is taken three times daily. This is my personal choice of multivitamin, and yes, I do take it three times daily. This formulation is very clean and doesn’t cause the intestinal upset that some multivitamins can cause.

You can order .40 Caliber directly from the website: http://swatfuel.com/products.aspx
References:

Br J Nutr 2011 Nov; 106(9):1423-32.