Winter Training Staples featuring Under Armour

Sponsored by Zappos. All opinions are my own.

Runners may struggle with and complain about the hot summer months, but once the winter hits, many are dying to go back to running shirtless in the heat. Although dehydration and fueling is almost as important when it’s cold out, the majority of runners, especially up north, are more concerned with keeping warm during this time of year. Something we can all agree on is that layering up is made much easier when you have stylish gear! It’s all about the right materials for every piece of clothing we wear and of course the best shoes to log as many miles as possible as we train for our spring races.

Have you tried Under Armour’s HOVR Sonic 3 yet? If not, I highly recommend this pair for all different types of runs. I personally have been using them since the summer for my long runs. I’ve been taking advantage of almost all of Under Armour’s comfortable running gear, which is available at Zappos. I find everything I need for all of my running needs—tops, bottoms, shoes and accessories. As a rewards member I get free expedited shipping—most of my orders come in one day! One of the best perks is getting free returns for up to 365 days. I highly recommend becoming part of the Zappos family if you are looking for a one-stop shop with the best customer service.

Stay Connected to Your Running Goals

One of the most impressive features of my new Under Armour HOVR Sonic 3 is its power to connect via Bluetooth to the Map My Run app and track all of your run data. I find this addition to be much more accurate than the information we get from our watches. It’s basically a built-in foot pod with advanced technology. This feature also allows you to get coaching on how to improve mechanics such as your cadence, step length, and pace. It’s the most detailed data without any device needed!

Of course, since I’m aiming for a sub-3 marathon, one of my top priority goals is to improve my pace. This means I need to focus on this piece of data when it’s most important. I make sure to schedule a couple of speed sessions every week and dial into my prescribed paces. Then on the rest of my runs I focus more on running by ‘feeling’ so I can feel fully recovered for those important workouts. The HOVR Sonic 3 have been a staple for my long runs since they are light, have amazing energy return, and supportive enough to handle a variety of paces without leaving my feet sore.

More Than Just Running

Over the years I’ve learned that to improve my running performance I need to do more than just run. I’ve had to strategically create a schedule that includes other cross training activities like strength training, jump rope, and cycling to build up endurance and muscle power in every single part of my body. This also allows me to recover more quickly from my intense runs. Since I move so much, I always opt for clothes that are flexible enough to handle everything. I fell in love with the Under Armour Meridian Crop leggings from the start! They are made with super soft material and are like a second skin—they move with my body with a compressive-like feel. These are great for running in the Miami heat, since they are moisture-wicking and stay dry and light, even for long runs. It pairs perfectly with the Knockout Tank that’s also moisture wicking and fitted-yet-breathable.

What about when it’s cold in Miami?! Yes, we do get some chilly days in the winter time—and no, I’m not a fan! Even when it’s in the 60s you will catch me in a big comfortable sweater, like the Under Armour Fleece Funnel Neck. It’s been the best addition to my warm-up routine on cold morning runs and even better post-run when I want nothing else but to feel warmth. It dries extremely fast and is light enough for long distances. Zappos has this black color and another lighter option that I’ll be getting my hands on soon!

Staying motivated has been a struggle for most of us this past year since our races and run clubs have been canceled. Even though we will be relying on solo runs and virtual races for the near future, you can still get creative and find ways to stay dedicated to what it takes to reach our 2021 goals. I find the simplest thing like a new and fun outfit does the trick almost every time! Find everything you need at Zappos and don’t forget about the rewards program, where you can take advantage of so many great perks and the best running gear!

Running with IBS

Stomach problems are a common complaint among runners. It only makes sense since our intestines are jumping up and down for a long period of time, sometimes for hours. Unfortunately a more serious intestinal issue affects a smaller percentage of runners and can interfere with daily training and racing. Irritable Bowl Syndrome, or IBS, is poorly understood and does not have a specific diet or medication that can cure it. This can be extremely frustrating for runners since the symptoms can get in the way of performance. The best thing one can do is to learn how to control the symptoms, but this is highly individualized.

Causes & Symptoms

The actual cause of IBS is unknown and experiences can vary from person to person. It is important for runners, and anyone else living with this condition, to understand what triggers their own symptoms and alter their lifestyle based on those factors. IBS can cause stomach and bowel sensitivity, gas, bloating, cramping, constipation, and difficulty controlling bowel movements. It is shown that different foods and psychological disturbances such as anxiety or a stressful event can cause these symptoms to heighten.

Does Running Make Things Worse?

Unfortunately yes, it does, but not in every case. If what is causing your symptoms is stress, then running can actually make it better. Studies show that exercise is a key method to relieving stress. If your IBS causes constipation rather than diarrhea, then running can also help by relaxing the intestines and promoting more regular bowel movements. For those suffering from the opposite symptoms, running will usually make it worse and cause you to have to stop mid-run for a toilet break. During exercise, especially at a higher intensity, such as running, the blood is circulated to the muscles and away from the intestines. This lack of oxygen in the area is the cause of cramping.

Controlling Symptoms

As mentioned above, runners should first figure out what triggers their symptoms if they want to be able to run without worry. A proper diet has been shown to be a critical method for controlling symptoms, but requires a great deal of trial and error. Some foods that have been shown to exacerbate symptoms are refined and processed foods (since they require more work for the body to break down), high fiber foods, dairy products, and beverages with caffeine (I know, coffee is a must for so many of us morning runners!). 

It is best to not go into a complete diet overhaul and eliminate everything. You may only have one food group that your IBS is sensitive to so avoiding everything is unnecessary. The number one place to start is by eliminating one food at a time and tracking your intake and body responses with a food diary. Cutting out dairy as a first option has been shown to have positive results in controlling symptoms. This food group is not digested very well in general in any body, so when combined with lactic acid buildup during exercise, it can disrupt the stomach for most people anyway, so it’s an even worse situation for those who suffer from IBS.

Tips for Easing Symptoms

·     Never introduce a new food/food group right before a race! Practice keeping a steady diet for at least 1-2 weeks before the event.

·     Stick with natural mid-run fuel. Gels and sports drinks can be highly concentrated and if you do not have enough water after taking them, it can cause bloating and cramping soon after.

·     Dehydration causes nausea in general so staying hydrated before, during, and after runs is important. The best approach is to practice being hydrated ALL THE TIME.

·     Avoid foods high in protein and fat before running. Actually, it is best to give at least 2 hours for a meal/snack to digest before heading out.

·     Research shows that symptoms are not only worse just after a meal, but in the morning hours as well. Opting to run later in the day may be ideal, but most races are scheduled in the early AM, so morning runs are beneficial to train the body for race day.

Once you have an idea of what your triggers are, training will be much more comfortable. For those of you who race, be careful with the “carb-loading” leading up to the event. Instead of taking in a large amount of carbs the couple of days leading to a race, it is best to start the loading about a week before and spread the quantity over the day. It may take much more time out of your schedule and weeks or even months to really figure out what is causing your symptoms, but in order to train comfortably with IBS and avoid taking medications, which are usually antidepressants, this trial and error process is worth it.

Summer Training: How to Avoid Losing Fitness in Hot Temperatures

As runners, you will catch us all complaining at some point about the weather and how it gets in the way of training. Freezing cold, snowstorms, and icy roads and trails are dreaded during the winter months, leaving us to suffer on the treadmill for most runs. We long for warmer days, which end up coming rather quickly. Within the first few weeks of Spring and Summer, we are already complaining once again about the weather and how hot and humid it is. We soon realize that running in the blistering cold felt much better. Most runners struggle to maintain their fast paces during the summer months. Running becomes almost intolerable when the heat and humidity index are at their highest. It may get discouraging but once you understand why this happens, you will learn to be okay with it.

How Does Heat Affect Performance

Several studies have concluded that heat most definitely makes a large impact on oxygen consumption. In dry heat VO2 max drops by over 5% as compared to cooler, more comfortable conditions. Hot and humid conditions can drop VO2 max by over 12%! High heat generally causes the body to work harder to keep a cooler core temperature, therefore spiking heart rate and causing runners to not last as long during workouts. When humidity is at a significantly high percentage along with the heat, it becomes twice as hard to keep that cooler core temperature. Keep in mind that the evaporation of sweat is the body’s method of cooling off and with too much humidity, the constant water in the air causes sweat to remain on the skin, thus not evaporating and cooling us down.

If runners are able to stay consistent with their training programs during these hot summer months, there are several benefits over the long-term that will translate to better race times in the Fall. These benefits include increased blood plasma volume, increased sweat rate, a lower core temperature, and increased oxygen transport to the muscles. Once the body adapts to the hot and humid conditions and these physiological changes occur, it becomes more efficient at cooling and harder paces during the cooler months will become much easier to perform. Getting to this point will require patience, though, with proper hydration and fueling strategies, since the body will fatigue at a quicker rate during these hot temperatures. 

How to Adjust to Warmer Temperatures

Most people believe that trained runners will respond to increased heat and humidity much better than non-trained athletes, but this is actually not the case. The body’s response to environmental changes such as climate will depend on several factors including body mass index, fat percentage, and general sweat rate, which can vary from person to person. It will take at least two weeks to for the body to adjust to warmer and more humid conditions with consistent training. The key to adjusting quickly and safely is to incorporate the proper hydration plan for you. 

The amount of fluids one requires during running largely depends on sweat rate. The best way to calculate this is to weigh yourself before and after running, taking into account the amount of fluids you intake and whether your use the bathroom in between those two weigh-ins. For every pound lost during running, you will require an intake of 16 ounces of fluids. A good method if you are unsure of your fluid needs is to drink between 4 and 8 ounces of water or an electrolyte drink every 15 to 20 minutes. Generally if you run for an hour or less, water should be enough. If you are a salty sweater (skin feels sticky after runs or there are white stains on black running clothes) then it is beneficial to include a sports drink.

Given these findings by several studies on the effect of heat and humidity on running performance, runners should not be discouraged if they see their paces slowed significantly during the Summer. Instead they should take advantage of the warmer weather to get their bodies to be more prepared for fall racing, as long as they do so safely. Heat illness and dehydration are serious conditions and runners should plan their fueling strategies accordingly.

Gradually easing into training plans with low mileage and easy runs is key to get the body adapted quickly. If you attempt your hard workouts from the start, you will most likely be unsuccessful and may lose confidence. This will also increase your risk of heat illness and injuries. Since the body must work harder in hotter temperatures, we will require more calories and electrolytes in order to function properly and run our best. Having an electrolyte drink before heading out and taking more along the way, while planning routes in shaded areas with water fountain stops is ideal. Gels and chews should also contain enough of the vitamins and sugars our bodies requires for the extra energy it will take to run hard in the heat. Practice these safe habits, and you will reap the benefits of Summer running.

 Sources:

Jiexiu Zhao, Santiago Lorenzo, Nan An, Wenping Feng, Lili Lai, Shuqiang Cui, Effects of Heat And Different Humidity Levels On Aerobic And Anaerobic Exercise Performance In Athletes, Journal, Aug 06, 2018