8 Things To Remember While Running In The Heat!

Here are 8 things to keep in mind when running in the heat:

 

Make adjustments: Limit your workouts during the heat of the day. If you must run at midday, pick routes with shade. Start your workout slower than you usual. If you’re feeling good halfway through, it’s okay to take it up a bit.

more runners

  Wear as little as possible: Only wear clothes that are lightweight and breathable. Microfiber  polyesters and cotton blends are good choices. Be sure to wear a hat, shades, and sunscreen with an SPF of 30 or higher.



Limit use of alcohol and meds: Alcohol, antihistamines, and antidepressants can all have a dehydrating effect. Using them just before a run can make you have to pee, compounding your risk of dehydration.

 Drink water and sport drink: Top off your fluid stores with 16 ounces of sports drink or water an hour before you head out. Then drink five to eight ounces of sports drink about every 20 minutes while working out. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, making it easy to drink more.

 Be patient: Give yourself several days acclimatize to hot weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.

 

eric

Try to find shade: It’s always hotter in cities than in surrounding areas because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade—any park will do—and try to go in the early morning or late evening.

 

Check the breeze: If possible, start your run going with the wind and then run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.

 

Head out early or late: Even in the worst heat wave, it cools off significantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening, when the sun’s rays aren’t as strong—just don’t do it so late that it keeps you from getting to sleep.

 

Stop by your local Sun & Ski to get all your hot weather running gear!!

Ultra Running and Run Culture Texas

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By Jon Perz

I am about 4.5 weeks out from my first one Hundred mile foot race. I just started running just like every one else I would say. Running was a thing that someone could do anywhere all you needed was shoes and maybe a watch. It was something I did to aid my rock climbing. My story is much like most runners started with a 5k fun run to seeing what a 10k is like, then daring the half marathon distance Thanks to Mynette and Jimmy. Once I saw how the half marathon had it’s ups downs physically and emotionally to the finish line I was hooked. I have not looked back. The goal for the end of year was a full marathon. I happen to find a Trail marathon in Huntsville state park in Huntsville Texas in early Feb. I normally trained on the trails for that race with some running at terry Hershey, Memorial park and Allen parkway loops. I found my self getting really excited about it. I was still worried about the distance, no different than now.

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The definition of an Ultra Marathon is anything past 26.2 miles. The most common distances are 50k ( 31 miles ) , 60k (37.5 miles ) 50 miles , 100k ( 62 miles) and 100 miles. Some ultras are time based by who can do the most mileage in an allotted amount of time. Why would you want to do that in the first place? That is a good question. I have asked this question of my self. It is to prove that someone can do something that seems so big. I will admit that you there is a bit of enjoyment in the suffering and process that comes with the reward of a race that people believe is too far. Ultras have the same anxiousness, excitement and relief when approaching the finish line. Its no different that someone’s first 5k, 10k, half or even full marathon. All the doubts and fears are there in your head. The start line will come soon.

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If it was not for good friends, great trails and the Houston running community I would not be where I am today. Houston has a great run clubs either social or competitive. There are trail running groups like Houston area Trail Runners and Houston trail runners extreme. Along with other run clubs that cater to all runners, distances and goals. They are in no particular order Runners High running club, City Centre Run club, West End run club and Brian Oneil’s Run club, Katy fit, Kenyan way, Inflight running and cypress run club.

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This is where I have found most of my ultra friends. Some joined my journey a little later and others have helped guide me.

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Texas more importantly has more ultra runners than most Realize. I feel proud to say that Houston has plenty of trails, trail runners and races for all abilities / distances.

6 Offseason Tips for Triathletes

Sun & Ski Triathlon

Though triathlon is indeed “a” sport, triathletes must be able to do the three sports (swimming, cycling and running) in a manner that gets them across the finish line in the least amount of time. As a triathlete, you may or may not be aiming for a spot on the podium but you probably want to be fast—your personal definition of fast.

In order to be a fast triathlete you need to train like a triathlete, even in the offseason. You need to train for the demands of the sport of triathlon. Your winter or offseason training needs to compliment your training in the competitive season.

Here are six strategies for your offseason training to help you be a better triathlete when race season rolls around.

1) Optimize the number of workout sessions or your workout frequency.

If you have a single-sport history, say swimming as an example, more than likely you swam six days per week and sometimes you swam twice per day. If you try to apply that template to cycling and running for your triathlon plan, aiming for six sessions per sport per week, is a sure recipe for injury or overtraining issues.

Triathletes should aim to do two to three workout sessions per sport, per week. This means you will swim two to three times, bike two to three times, and run two to three times. If you are new to the sport, or it is your offseason, one or two workouts per sport each week is a great start.

As you gain experience, get closer to race season, and increase your triathlon performance aspirations, there may be times when you have four weekly workout sessions in one, or more, of the sports.

2) Strength train for triathlon, not body building.

There are differing opinions on the value of weight training in the offseason. I think most triathletes gain value by adding strength training to their offseason program. The value is increased power output on the bike, reducing the likelihood of injuries by correcting muscular imbalances and working on core body strength and stability.

In the weight room, focus on multiple-muscle movements that complement the sport of triathlon. Minimize the exercises that isolate a particular muscle.

3) Plan fast workouts.

It doesn’t matter if you’re doing six workout sessions per week or nine; plan to go fast in some of them. Your body needs the stress of fast workouts—and recovery—in order to make gains.

In the offseason, make the fast segments of your workouts short with long recovery intervals. Miracle intervals on an indoor trainer are a good example of this principle or the speedy segments can be just simple 20-second accelerations. Because the fast segments are very short and you can keep the number of repeats low, you can include some speedy segments in nearly all of your workouts.

I will say there are some coaches that make the offseason completely aerobic—no efforts above the aerobic level, whatsoever. I am not one of those coaches and I believe keeping some fast training in your routine in the offseason is critical.

4) Remove threshold intervals in the offseason.

Though you should keep some fast segments in your training for most of the year, do not keep flogging yourself with the same old lactate threshold workouts year-round. Repeating high-intensity workouts day in and day out leads to boredom, risk of injury and certainly a plateau in performance.

When do you begin to add threshold training back into the fold? The answer depends on your short term and long term goals.

5) Plan key workouts.

Make your “hard” workouts count towards performance increases. These hard sessions should be considered key workouts. A key workout can work on improving your speed, endurance or in some cases both. Depending on what you’re doing in the weight room, a key session may be a strength session in the offseason.

A good rule of thumb is to limit your key workouts to between two and four per week—total in all sports.

6) Consider a single-sport focus in the offseason.

If your swim is your weak link in your races, try swimming four or five days per week. Keep your swimming and cycling workouts easy and limit them to only one or two per week. If cycling is your weak link, try adding a weekly group ride as one of your key workouts. If running is your weak link, add one more run session per week, but keep an eye on injury indicators.

In all cases of single-sport focus, consider spending four to six months training for a single-sport event (a swim meet, a cycling event or a running race) while keeping the other sports maintained at a minimum level.

With some key changes to your training routine and consistency in the offseason, you will be a better—and faster—triathlete next season.

 

Article by Gale Bernhardt

Kick start your new year with a running resolution: How to get in shape for 2013

Kick start your new year with a running resolution


Another year brings another set of lofty resolutions, but you want to set fitness goals and wellness priorities that will really count in 2013. Running is the perfect segue into a healthier, happier you.

“For someone who’s looking to go from couch to 5K, the first thing I would suggest is that they get fitted for shoes,” says Jimmy Boyle, footwear buyer for Sun & Ski. “The key is getting into the right footwear, which a representative can recommend by analyzing a customer’s gait.”

Whether you’re a neutral runner, an overpronator or a supinator, experts at Sun & Ski can tell you what model is right for you — and what’s hot right now, like Brooks‘ Pure 2 and new models from Newton that are as comfortable as they are vibrant.

The next step, Boyle suggests, is connecting with a local running club and signing up for a race. Both the West End Running Club and the CityCentre Running Club are free, socially-focused organizations that meet weekly in Houston.

“Running is sort of terrible when you first start,” he says, “but if you put something on the calendar and train for it with others, you’re more prone to get out there and run.”

Once you’re up to speed, you’ll be ready for any after-work jogging invitation or Flash Mob Race that comes your way — even with just a few days notice. Sun & Ski will launch its second Flash Mob Series in March, so stay connected on Facebook for dates and locations.

Even for the veteran runner, the holiday season tends to interrupt proper diet and exercise. Now’s the time to get back on track by replacing sugary sodas with water at lunch and setting a training schedule that’s easy to stick with.

Boyle says that the proper running apparel can make all the difference, especially in winter conditions. A moisture-wicking fabric keeps your clothes from getting wet and heavy and prevents chafing.

Other add-ons just make the experience better and safer: A water bottle or hydration belt, like the Sprint Palm Bottle ($11.95) or the R30 Hydration Belt ($43.95) from Fuel Belt, to keep you hydrated; an easy-to-use GPS watch, like the Soleus GPS 1.0 Digital Training Watch ($79.93), to help you track your progress and stay the course; and a reflector light, like the Nathan Streak Reflective Vest ($26), to increase your visibility at night.

Now it’s time to get out there and run. Boyle suggests Memorial Park and Terry Hershey Park for the best trails in Houston.

By Promoted Series Correspondent
http://houston.culturemap.com/newsdetail/01-15-13-houston-kick-start-your-new-year-with-a-running-resolution-how-to-get-in-shape-for-2013

The Best Running Surfaces

Are you wondering what running surfaces are best for you? What is the difference between running on grass and running on cement? Different running surfaces have different effects on your running shoes and body. Below is an overview of a few running surfaces so you can decide what surface you should be on this season.

Hard Surfaces

Cement and asphalt are the most popular hard running surfaces because they make up most roads and sidewalks. While these surfaces are accessible, they are not always the healthiest choice. Running on cement and asphalt creates a hard impact, increasing the likelihood of damage to both your running shoes and body. It’s best to stay away from these surfaces to avoid injury and overuse, but remember to do some limited training on them if you plan to compete in a road race.

Soft Surfaces

Grass is one of the lowest-impact surfaces you can find. It can be good for saving your joints, but be prepared to work your muscles harder. Remember to beware of uneven ground as you take advantage of long stretches of grass.Grass is good for speed work and allowing your joints and bones to rest.

Another soft surface is the dirt trail, one of the healthiest running surface choices. These usually run through forests, making for interesting scenery and a safe surface. While you’ll need to watch out for roots and mud, dirt paths can increase the life of your running shoes and allow your body to stay healthy as you maintain your desired mileage.

Softer is usually better when it comes to running surfaces. You can add life to both your body and running shoes as you become conscious of your surfaces.

When you need new men’s running shoes or women’s running shoes, Sun and Ski Sports is here to help you maintain your healthy running lifestyle.

How to Clean Your Running Shoes

That last run may have been invigorating, but the muddy trails you splashed through probably weren’t that great for your running shoes. But they’re just battle scars, right? Your shoes need to be properly worn in when you’re running, don’t they?

While it’s not bad to have a favorite, worn-in pair of running shoes, it’s important that you take care of them. Occasionally, this might even mean cleaning your shoes to ensure they last longer.

Follow these simple rules to keep your favorite men’s or women’s running shoes in proper working condition:

Take them on and off properly
After a long run, the first thing you want to do is rip off your shoes. Resist this temptation! It’s important that you don’t take your running shoes off without untying the shoe laces. Loosening them before you take them off will prevent stretching and damage.

Never put your running shoes in the washing machine
Your shoes will get dirty, but the best way to clean your running shoes is with a scrub brush, soap and cold water. Then simply let them air dry.

Properly store your running shoes
It’s important to keep your shoes in a cool, dry area of your home. They need to properly air out after each use. You don’t want to store your shoes in a locker, gym bag or trunk of your car.

Dry wet shoes
If you do happen to find yourself running through puddles, it’s important to let your running shoes completely dry before putting them on again. Simply loosen the laces, take out the insoles and let them air dry. Placing your shoes in direct heat can dry out the leather and other materials.

What do you do while your favorite running shoes are drying? Well, that’s the perfect time to shop for a new pair of men’s running shoes or women’s running shoes from Sun and Ski Sports. Having alternate pairs of shoes will make your running shoes last longer and give them time in-between runs to properly dry out.

Cambodia Trails – Running it in Houston – Memorial Park

Memorial Park – Cambodia Trails

Today we’ll be taking a look at the memorial park green trail, also known at the Cambodia trial. This trail is marked as an advanced trail due to the nature of the terrain. It is only 1.77 miles long, but requires intense concentration and a good pair of trail running shoes.

This trail is designed for mountain bikers, so please run with caution and always give the bikers the right of way. When you hear one coming, just step off to the side and wait tell they pass. I would highly recommend that you run this without earphones or music. The trail is very narrow, and if you’re not listening for bikers they’ll be on you before you have the chance to get out of the way.

The Cambodia trail has got to be one of my favorite runs. It keeps me on my toes with it’s terrain changing qualities, and helps me forget I’m in Houston.
Memorial Park has so much to offer to us that are here in Houston. You’ve got everything from soccer, baseball, tennis, football, rugby and volleyball courts, to a wonderful 3 mile easy trail, mountain biking trails, horseback riding trails, a fitness center and a swimming pool. You even have some very nice playgrounds for the kids and nice places to barbecue.

I rank trail into three categories: Beginner, Intermediate and Advanced.

Beginner Trails are under a mile, usually only gravel, asphalt or concrete

Intermediate trails are over 1 mile in length, and under 3 miles. They consist of gravel, asphalt or concrete

Advanced trails are over 3 miles in length or are off road trails that are not paved, usually used by mountain bikers. The terrain of these trails requires intense concentration and a good pair of trail running shoes.

I give the Cambodia trails an advanced ranking. It can be treacherous if you are not careful. I’ve twisted my ankles more than three times already. It is difficult to see the roots and stumps sometimes and extreme caution is needed.

The danger aside, it is one of the funnest and most exciting runs in Houston. It’s like moving zen when you’re running through this trail. a total meditation.
The trail is marked along the way with green pylons and there are a few maps which were recently installed. As long as you stay on the trail, getting lost is hard. There are some trails with posted signs that say, no mountain bikers beyond this point. I would recommend to stay off those trails until you become very familiar with the park. I took one once and was lost for over an hour.

The trail consists of three different surfaces. You have some concrete stones, soft ground, hard rocky ground and spots with lots of roots.

This is an out and back trail, which means that, although the trail is only 1.77 miles long, you will have to run more to get back to your car. You can either run back the same way, adding another 1.77 miles to your run, or you can run back along Memorial Drive which will only add a .79 mile more to your run, for a total of 2.56 miles.
The trail is located next to Picnic Park LN. Which is a good spot to drop off your car, or you can opt for over 4 miles by parking where the tennis courts are and running around the 3 mile trail, adding in the Cambodia trail along the way. I’ll usually run it this way, adding in the purple trails as well.

It’s an adventure running through these trails. Join me on a peaceful, spirited run.

Trail Running in Houston – Arthur Storey Park

Arthur Storey Park – ChinaTown

Location: 7400 W Sam Houston Pkwy SHouston, TX 77072
Trail: outer loop 1.72 Miles
inner loop 0.62 Miles
Level: Beginner to Intermediate

Arthur Storey Park Pavillion
Arthur Storey Park Pavillion

Arthur Storey Park Trails – Trail Run Video

Satellite Image of Map

Arthur Storey Park Trail Map with Elevation

Arthur Storey Park official layout

Hello, My name is Erik Calderon.

Welcome to My video blog on Trail Running in the Houston and Surrounding areas.

Today we’ll be taking a look at the Arthur Storey Park Trails located just outside of Beltway 8: in Houston China Town, off of Bellaire avenue on the West side of Beltway Eight. 7400 W Sam Houston Pkwy SHouston, TX 77072.

Although the park has a lot of parking space, it fills up fast in the mornings and on weekends. I’ve seen people parking in the Home Depot next to the park in order to visit.

Entering a bit into the park is a wonderful fitness station where you can begin your run with a warm up of Pull ups, push ups and situps.

After warming up you can easily enjoy a 1.72 mile run around the outer loop, then add bit to the end by including the inner loop around the small pond and pavillion, or you can easily construct a short run by just going around the inner loop. The inner loop is approximately 0.62 miles.

While jogging around the outer loop you’ll get a peak at the beautiful buddhist temple, as your winding around some detention ponds and the braes bayou. The view is absolutely relaxing and peaceful.

This is a Beginner to Intermediate Level Trail Run.

I’ve ranked this trail as Beginner to Intermediate because the outer trail is over one mile, and you also have inner trails that are under one mile in length. So, you can construct an easy run or you can opt for a run of 1.72 miles or longer around the outer loop.

I rank trails into three catagories. Beginner, Intermediate and Advanced.

Beginner Trails are under a mile, usually only gravel, asphalt or concrete

Intermediate trails are over 1 mile in length, and under 3 miles. They consist of gravel, asphalt or concrete

Advanced trails are over 3 miles in length or are off road trails that are not paved, usually used by mountain bikers. The terrain of these trails requires trail running shoes and focus on the ground is essential.

The trail consists of three kinds of running surfaces: Asphalt, Concrete and gravel. Most of the outer loop is Asphalt with a small stretch of Concrete. The inner loop is mostly all gravel.

For those looking into some recreation, they have swings for the kids, a wonderful playground, a few pavillions and a beautiful pond.

This Park is name after Arthur Storey, who at the time of naming the park was director of the Harris County Flood Control District. He came up with the idea to create parks around flood control properties.

The Park has some wonderful areas for bbq’ing, and big open fields. I often see people playing soccer in these fields.

The park also as a wonderful kidfit center, complete with rock climbing, ropes, junggle bars, pull up bar, sit up station and more, designed specificily for kids in mind.

Being in the heart of china town you can catch people doing tai chi in the mornings. The park has a wonderful Yin Yang pavillion, where I often spend time doing some martial arts myself.

For more information with map layouts, please click on the links included in the blog.

Memorial Park Trail Run – Purple Route

Park:                      Memorial Park Mountian Bike Trails – Purple Route
Location:                6501 Memorial DR Houston, TX 77001
Trail Length:          1.63 miles
Level:                     Intermediate

Memorial Park – Purple Trails – Trail Run Video

Satellite Image of Map

Memorial Park Purple Trail Map with Elevation

Memorial Park official layout

Today we’ll be taking a look at the Memorial Park Mountain Biking Purple Trails located inside the 610 loop:
6501 Memorial DR Houston, TX 77001 . This is a Intermediate Level Trail Run.

I rank trails into three categories. Beginner, Intermediate and Advanced.

Beginner Trails are under a mile, usually only gravel, asphalt or concrete.

Intermediate trails are over 1 mile in length, and under 3 miles. They consist of gravel, asphalt or concrete.


Advanced trails are over 3 miles in length or are off road trails that are not paved, usually used by mountain bikers. The terrain of these trails requires trail running shoes and focus on the ground is essential.

Memorial Park is New York’s Central Park for Houston. It’s huge, it has a golf course, a driving range, a fitness center, a swimming pool, play grounds for the kids, pick nick and BBQ grounds, tennis courts, a 3 mile jogging course, mountain biking trails, horse back riding trails, volleyball courts, baseball fields, soccer fields and a rugby field all in one place. It’s the best park to get out and see thousands of people all doing different things enjoying the wonderful weather in Houston!
I use the mountain biking trails for my intermediate to advanced trail runs. Memorial Park has over 12 miles of mountain biking trails.

Today we’ll be looking at the purple trails that are behind some of the baseball fields.


A Word of Caution, please remember that these trails are intended for use by mountain bikers, so always use caution when running in the trails, and always give bikers the right of way, they move much faster than your usual jog and will be out of your way in no time. When you hear some bikers, pull over to the side and let them pass.


The purple trail is 1.67 miles in length. It’s a wonderful run through the wooded area of memorial park. You will experience a wonderful feeling of being lost your first few runs. Every Time I’m out there running, it feels like I’ve left Houston and I’ve gone to an enchanted forest. It’s excellent for stress relief.


There are two or three technical hard parts in the trail where you do really need to watch your step and be careful. This is why I’ve ranked this trail as intermediate. It’s a good idea to have some good trail running shoes for better traction and stability.


Otherwise the run is very easy with a few terrain changes, from soft sand to hard dirt and a bit of broken up concrete. There is a few wooden bridges / overpasses. There is one scenic overlook were you can stop to take a breather and enjoy the beautiful bayou below, then get back to your run.


All in all, this is one of my favorite places to run because of the variety. There are serveral more trails and it’s very easy to plan out any distance you want without ever getting bored with the scenery.


This is a must run for anyone wanting to get into running, or anyone that is into runninng that has not run this route.


For more information with map layouts, please click on the links above included in the blog.

Trail Running – Houston

Park: Nottingham Park
Location: 14205 Kimberly LN, Houston, TX 77079
Trail Length: 0.75 miles
Level: Beginner

 Nottingham Park Trail Run Video

Nottingham Park Trail Map with Elevation

Nottingham Park official layout

Nottingham park is the perfect park for beginners, or those with kids that will enjoy the park while you jog.  The trail is only 3/4 of a mile, which gives the beginner a nice scenic loop with several workout stations along the way.

I’m the kind of runner that does not enjoy running loops and try to get in at least  a 3 mile workout, but this park is special because of the workout stations.  To complete 3 miles I need to run the loop 4 times.  That gives me a chance to stop at each station 4 times so I end up with 40 pull ups, 40 site ups, 40 dips and 40 push ups.  That’s ideal for me. 

There is also a wonderful place to start or end your run that has all the workout stations.  It’s actually a kid fit center with a small rock climbing wall, but has all the pull up bars, push up bars, sit up station and it also has some monkey bars.

The park also has two tennis courts, a 12 hole disc golf course, a huge playground for the kids right next to a wonderful water park.

There are a few tables for picnicking as well.

Please watch the video above for detailed images of the park and make it out for a run.