Costume Party Run - Do You Really Wear A Costume?

Check out for the Do's and Don'ts of the Costume Party Run. Is it really cool to dress up? See what Marshmallow Man thinks.

Costume Party Run...Hidden Hills?

Are you wondering if the course for the Costume Party Run is flat?  Hot Dog Man will tell you!

Different Running Surfaces - Train to Avoid Injury

Most of us log our running workouts on the pavement. Whether you run in your neighborhood, at a park, or along the beach, the majority of runners change their environment but stick to the roads. This shouldn't be your only training ground.  In fact, running on different surfaces will not only change the scenery but will change your workout and effort; a change that many of us need to keep from getting burned out.

This will also keep us healthier and injury free.  Running on other surfaces once or twice a week will give our legs a break from the pounding they get on the pavement. Pushing off on soft surfaces engages and strengthens more muscles which will lead to faster run times on the road.  And I will do anything for a PR, won't you?

Here are some ways to change up your running workout:

Grass
Compared to running on asphalt,running on grass produces 17% less pressure on your feet, according to a recent study in the Journal of Sports Sciences.  This is perfect for runners who are recovering from a distance event or from injury. This is also a great surface for runners who want to increase distance or intensity but still minimize injury.

Sand
Sand is unstable and, if you have ever tried it, not the easiest surface to run on.  This uneven surface is ideal for strengthening the muscles in your feet, legs, hips, and core.  Running in the sand can also power up the aerobic challenge and burn more calories, about 1.6 times more than road running.


Trails
Hitting the trails not only gives you a great running workout, but a mental one as well.  Not only will trail running strengthen those leg muscles from putting them in a varied range of movements due to the terrain, it will also keep you mentally alert.  Trails are not the place to put on your earphones and zone out on your run.  Focus is key as you watch out for rocks, roots, and fallen branches.

No matter what your running goal, changing terrain will support it. Whether you want to strengthen, reduce injury, increase your speed, or simply switch it up, taking a break from that pavement is the key!

TEAM SUPERHERO Points Program

TEAM SUPERHERO POINT PROGRAM

Team members must earn 30 points for a free race entry into any of the Superhero Events races.

This point period will run from May to July.

·         Social media postings (1-2 a week) including FB, Twitter, and Instagram (1 point per post with a max of 10 points per month)

·         Involvement in Team Superhero FB group (scale of 1-3 points per month)

·         Answer questions on the race events Facebook pages (scale of 1-3 points per month)

·         Recruit members to register for an event (2 points per member)

·         Run an event in Team Superhero apparel (3 if it’s CA and 4 if it’s out of state)

·         Hand out flyers at local spot  (3 points per event)

·         Volunteer at a Superhero Events expo or booth (5 points)

·         Unidentified Superhero task (5-10 points)  
    This will be for people who do really cool stuff! Given at the discretion of the Race Directors. 

It's Going To Be A Hot One...How To Stay Cool!

Most runners have such a consistent running schedule that few things will be allowed to interrupt it. This is probably truer if you are in the middle of training for an event. Usually this means getting up an extra hour early on a busy day, or maybe running later than you would like. If you are traveling, then packing that running gear is always a must. I often get anxious if I miss more than a day or two of running. Unfortunately, in the summer, we runners can be so committed to our runs we may choose to hit the pavement in less than desirable temperatures, and put ourselves at risk.

It is common to step out for a run with clothes that are too warm. Once the sun breaks through, the temperature can change drastically. The summers can get really hot regardless of where you live and it looks like the heat is on its way.  Not only is it sometimes unpredictable, but our lives do not always allow for that crisp early morning run or that cooler evening jog. It is important to be prepared for the heat in these warmer months because our bodies are already working double time during our runs to keep our muscles cool. Add rising temperatures and you could be in trouble.

Tips for Staying Cool in the Heat:

1. Run in the cooler part of the days if possible. Early morning and the evening can be the best times to go for a run, if your schedule allows. Be sure to take proper nighttime precautions if you choose to run in the evening or at night.

2. Get hydrated and stay that way. It is not only important to replace the fluids you are losing during your runs, but start off hydrated as well. Drink the majority of my water one to two hours BEFORE my run. Then take a small bottle of water and take small sips along the way if you notice your mouth is getting dry. If you get dehydrated during your run, head for shade and get some water.

3. Start off slow on those longer runs. If you have a longer run planned, start off slower than your normal pace. Your body will stay cooler longer and you will be able to run a greater distance before your body heat reaches its threshold. Once it reaches its threshold, you will slow down considerably anyways, so you might as well take it slow. During the last part of your run, you can pick up the pace.

4. Dress for the heat. When it comes to keeping cool, the smart dress is loose-fitting clothing. You may prefer to wear form fitting running gear but in the heat, baggie clothes (especially shirts) will not only give you more sun protection but they help you take advantage of any breeze – including the one you make as you run. Select sport-specific material that helps keep moisture away from your body. Lightweight hats that have moisture wick are best for sun protection and allowing the heat to escape. Did you know a large proportion of your body’s heat is lost through your head? Many runners soak a hat in water and then stick it in the freezer or fridge overnight. This can also help keep the body temperature down during those hot days.

5. Lather on the sunscreen. Be sure to put on that sunscreen with at least a 15 SPF. Don’t forget to make sure that it is sweat proof so that it stays on through all your hard work.

If you feel any signs of overheating or think you may be in trouble (dizziness, headache, profuse sweating, and clamminess), head for shade, and put cold water or a cold ice pack on your head and neck if possible. If you only have your water bottle, place this on the back of your neck until you begin to feel normal. Replenish those fluids! The best cure for heat exhaustion and heat cramps is to replenish your body’s fluids and salt balance. This may require eating some salty foods once you get home.

We all know a treadmill would be much cooler, but heading outside is half the fun! Be smart and stay cool in the warm months!