Sunday, July 29, 2018

How to get posts in your email....

Like the blog, but don't have time to check it...it's EASY to get new posts emailed to you.  Here's how (I've included a screen shot below as well):

1. Scroll down to just below the "Blog Archive" on the right side (it's just above the total page views counter)

2.  You'll see "Follow by email" text box where you can type your email address & click Submit

3.  That's it - every time a new post is made, you should get it delivered right to your email inbox!


Saturday, July 28, 2018

Socks...socks....they're so important!

As someone who has suffered from HUGE blisters, I can tell you I've spent a lot of money trying out different kinds of socks all in the name of trying to prevent blisters while walking or running.  The following was a great listing from Women's Running Magazine and I wanted to share it with you.  


Happy Feet

1. Best Double-Duty: Bombas Women’s Solids Ankle, $12

While these socks don’t have as much of a technical feel (they’re made with a cotton blend of fabrics), they do have performance features, such as a blister tab on the heel and added arch support. Their comfy fit makes them suitable for both casual wear and short runs.

2. Best Cushioned: Balega Silver, $15

These well-cushioned socks feature a snug fit, especially through the midfoot, and a technical feel. They’re made with silver ion–coated fibers to give them antibacterial properties, meaning less stink!

3. Most Durable: Darn Tough Vermont Vertex Ultra-Light, $17

If you’re looking for a sock that will go for miles (and miles and miles), look no further than this sock, which is made with merino wool and comes with ample cushioning on the sole, a breathable upper and—best of all—a lifetime guarantee.

4. Best For Trail Running: FITS Performance Trail Quarter, $19

These beautifully colored quarter-length socks keep your feet warm and protected without sliding down your leg on the toughest trails. The trade-off for their cushiness throughout the sole and ankle is that they’re not super breathable, so reserve them for cooler days.

5. Best Low-Cut Design: Feetures! Elite Light Cushion No Show Tab, $16

Testers raved about the ideal fit (no slipping!) of this low-profile sock, which features a perfectly cushioned sole and a seam-free toe construction.

6. Best Blister Prevention: Wrightsock Cool Mesh II Tab, $13

This sock’s blister-preventing strategy is to have two thin layers of fabric so that any friction is absorbed between the layers rather than on the skin. While these aren’t as well fitting as others in this roundup, the socks did their job of preventing blisters.

7. Best Compression: CEP Women’s Dynamic+ Run Merino Low-Cut, $20

This sock combines the benefits of top-of-the-line compression technology with a performance sock, which fits securely and does an impressive job wicking away moisture.

8. Best Arch Support: 2XU VECTR Light Cushion No Show Socks, $16

These socks provide a compressive, secure feel—especially around the arch—without feeling restrictive. The slim, minimal cushioning fits well in shoes but doesn’t allow for much airflow.

9. Best Moisture-Wicking: Stance RUN Oxygen Crew, $18

Express your style with the striking pattern on these crew-height socks, which feature a thinner fabric and stay up comfortably. The fabric has undergone a fiber treatment that improves wicking and reduces odor-causing bacteria.

Saturday, July 21, 2018

First Aid for Walkers & Runners

8 First Aid and Safety Tips Every Runner Should Know

Follow these expert-backed words of wisdom on how to deal with common medical mishaps.

girl runner injured
Follow these expert-backed words of wisdom on how to deal with common medical mishaps.
Even though running isn’t a contact sport, injuries and accidents can happen. There are few things worse than a gravel-encrusted knee or a muscle cramp that takes you out of the game. But what do you do if you're far from home with limited resources when they happen?
Here are eight first aid tips every runner should know about and carry with them, whether you’re just going out for three easy miles on back roads or you’re racing a 50K on the trails.
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1. Clean Cuts and Scrapes Right Away

One wrong step can lead to an open cut that derails your run, and although it's tempting to push through, you should tend to it first. “The best thing to do is stop the bleeding, and clean and protect the area,” says Katie Lawton, an exercise physiologist in Rehabilitation and Sports Therapy at the Cleveland Clinic.
Jacob Erickson, a sports medicine physician at the Mayo Clinic, agrees. “Make sure to clean the area as soon as you are able with hydrogen peroxide or warm, soapy water. If you only have a bottle of water, that water will suffice,” he says. “Use some type of antibiotic ointment or plain petroleum jelly to keep the area moist. You can keep it exposed if it’s not draining, otherwise keep it covered until the drainage stops or is better controlled.”
If you don’t have supplies readily available, Lawton suggests using a T-shirt—especially if the wound is gushing. “Tear off a piece of your shirt and tie it on the area for compression,” she says.
vaseline
peroxide spray 
Safetec Hydrogen Peroxide Spray

antibiotic ointment 
Medique Triple Antibiotic Ointment Packets

2. Don’t Pop Your Blisters

We know: It's the most tempting thing in the world to pop a blister, but it’s best to leave it alone. “To cut or ‘pop’ the blister can increase infection risk,” says Patrick Lank, M.D., assistant professor of emergency medicine at the Northwestern University Feinberg School of Medicine.
Cleaning your blister off with water can also make things worse, according to Lawton, because the combination of sweat and water has the potential to create more blisters. Instead, use gel blister pads or petroleum jelly to speed up healing.
blistered feet 

3. Stay Hydrated

It's easy for newbies and even experienced runners to lose track of hydration as factors like heat and humidity change. “Severe dehydration can cause lightheadedness, loss of consciousness, and confusion,” Lank says. “If you feel you are becoming dehydrated, it’s best to stop running, rehydrate, and give yourself time.”
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You may also experience muscle cramps if you’re dehydrated, Lank adds. If this happens, Corey Wencl, L.A.T., athletic trainer at the Mayo Clinic, suggests you stop running and stretch the muscle out or massage it for some relief.
To prevent dehydration, Lawton recommends having salt or electrolyte tablets on hand—they’re easy to add to your water bottle. However, “be aware that some gel packets have caffeine, which is also a diuretic, and could be a cause for dehydration,” she says.
man running in the desert 

4. Always Apply Sunscreen

Lawton says applying SPF prerun is a must. But if you do end up with a bad burn, your first move is to get out of the sun. “Find a way to properly cover up your skin or seek shade,” she says. If it’s too late, you can find sunburn relief with aloe vera spray with lidocaine. “Do not use petroleum jelly, as this can trap the heat in that the body is trying to release,” she says. Drinking a lot of water is also key because burns can increase your risk of dehydration, adds Lank.
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sunscreen
Zealios Water Resistant Zinc Oxide Sports Sunscreen
aloe vera spray 

5. Stock Your Car With Supplies

You can’t realistically carry every first aid product with you on your run, but make sure to keep a kit in your car. “Have a single-use ice pack or elastic bandage on hand for bad sprains,” Lawton says. You also can't go wrong with some Band-Aids, blister pads, and chafing cream.

6. Run With a Friend

It may sound obvious, but running solo can be risky in case of an emergency. So if you plan to run a more remote route, ask a friend to go along, suggests Wencl. If not, you can utilize safety features in certain apps and phones to have a close friend or family member keep track of you during your run.
Female runners 

7. Let Someone Know Your Plans

When running solo, be sure to share your specific plans. “Let family members know what time to expect you home by and the location where you will be running, especially if you don’t like running with your phone,” Lawton says.

8. Know When to Call 911

“If you lose consciousness while running, you should immediately seek medical attention,” Lank says. The same goes for a friend or running partner. “And if you develop abnormal chest pain or difficulty breathing, you should immediately stop running call 911 to be brought to the hospital for evaluation.”

Saturday, July 14, 2018

Walking and Weight Loss

7 Walking Tips to Lose Weight Faster 

If you’re looking for an easy way to lose weight, getting started with a walking program is a great way to do it. It’s low-impact, easy to fit into a busy schedule and accessible for almost any age or fitness level.
Use these seven walking tips to burn more calories and shed pounds:

WALK MORE THROUGHOUT THE DAY

A power-walking workout is a great way to get in shape. And while a 30–45-minute power walk 4–5 days per week should be your focus, don’t stop there. To reach your weight-loss goals, try including short walks of 20 minutes or less throughout your day when possible. Here are a few ideas to get you started:
  • Try a short walk following meals, which can help control your blood sugar, prevent cravings for more food and give your metabolism a boost.
  • When completing daily errands, walk between destinations instead of driving when it’s a mile or less.
  • Take a short walk when you feel frustrated or stressed. It can help your mood while you burn a few more calories.
  • Always take the stairs instead of the elevator.
Upping your walking speed from a leisurely at-the-park pace is one way to get the heart pumping and burn more calories. In addition to picking up the pace, researchers at Ohio State University have also found that varying your walking speed during your workouts can help you burn up to 20% more calories than maintaining a steady pace.
During your walk, include one 30-second burst every 5 minutes, walking as fast as you can without jogging. Follow this with a slower 30-second recovery walk before you get back into your normal power-walking pace.
Walking on a hiking trail with hills is one way to include intervals in your walking routine without making it feel like torture. Walking uphill also burns more calories and helps you build muscle in the lower body, which can help speed up your metabolism, too.
If you don’t have a walking trail nearby that you can access 2–3 times per week, try a staircase workout or set the incline on the treadmill at the gym. Just remember to change your technique slightly. Lean forward as you climb, take shorter steps and bend your knees more than you would normally.
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While it might look silly, exaggerating your arm swing while you walk has additional benefits. It’ll help to speed up your pace, work your upper body and burn up to 10% more calories when compared to a normal arm swing.
To perfect your arm-swing technique, use these tips:
  • Bend your arms to 90 degrees and maintain this form.
  • The arm should extend behind the body as far as you can comfortably and naturally.
  • On the upswing, the hand should rise to the level of the chest.


Setting goals is important to keep you motivated. One of the best goals you can have as a walker is to work toward increasing the number of steps you take per day. The more steps you take, the more likely you are to burn calories. And shortening your stride to take more steps can actually help you speed up the pace, too.
Unlike distance and speed goals that can lead to an injury when progressed too quickly, increasing your steps is safer and can be amped up more rapidly. If you’re serious about losing weight, aim for 10,000 per day to start and increase your step count from there as you can tolerate.

KEEP YOUR CALORIE CONSUMPTION LOW

Walking can be a great way to destress, improve your health and strengthen your bones and muscles without risking injury. But for weight loss, you’ll need to concentrate on diet to make it happen.
Focusing on lean proteins and vegetables and limiting sugary and processed foods is where you should start. Keeping track of your daily caloric intake helps you shed pounds quicker and more safely than opting for one of the many fad diets instead.

INCLUDE STRENGTH TRAINING DURING YOUR WALK

A good way to break up your walks, strengthen your muscles and burn more calories is to include bodyweight exercises during your workout. Two or three times per week, stop and perform one of these exercises every five minutes during your walk. How many you do is up to you:
Pushups (do them inclined on a park bench or against a wall to make it easier)
Squats, bending the knees to 90 degrees
Walking lunges
Front or side planks