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!

Dressing Up For The Costume Run

The San Francisco Bay to Breakers is one of the oldest races in history that celebrates the human spirit. Since January 1, 1912, it had been one of the oldest running events where not only the serious runner participates. Each year thousands of costumed participants join with families, and weekend runners and walkers. As they make their way through the heart of San Francisco, energized by continuous bursts of live music, they are cheered on by thousands of spectators lining the route.

Since the inaugural Bay to Breakers, a number of costume-themed runs have popped up around the world. The London Marathon, has produced some of the best costumes as has runDisney events such as the Walt Disney World Marathon, Tinker Bell Half Marathon, and the Disney Princess Half. Other running events seem to evoke costumes simply based on the event date like many local Thanksgiving Turkey Trot, Christmas runs, and Halloween runs.

If running in an outrageous costume is on your bucket list, you don't want to miss out on the Costume Party Run. On July 7, runners will be coming out of San Diego's Qualcomm Stadium and running a half marathon or 5K in the whackiest costumes they can think of. Along with some crazy course entertainment, you will not want to miss this inaugural event!

Did I mention the medal?  Rumor has it that it will be one of the LARGEST medals in the country!

The Costume Party Run has chosen Boys and Girls Clubs of Greater San Diego and San Diego Youth Services. So get your costumes on because it's all for a good cause.

Here are some of running's WHACKIEST costumes. Can you top them? BuyCostumes.com is a great source for inexpensive costumes if you are looking for some inspiration!

Cruella and her Dalmations

Something's fishy!

Lady Lobsters

Snap, Crackle, and Pop!

Faces

Toothbrush and Toothpaste

Nesquick will give you some speed!

Roadkill Rita

Inspired? REGISTER NOW!

TEAM SUPERHERO - Flying Over A City Near You!

The members of TEAM SUPERHERO have been selected! We received over a hundred applications and the choice was tough. The Super Crew was finally able to narrow the list down to select the runners that we felt had the best superhero powers. 

As part of TEAM SUPERHERO, the responsibilities are to:

1. Complete at least 10 endurance events during the year.
2. Spread the word about Superhero Events through social media. Blog, Facebook, Tweet,   and Instragram about all of our events. Interact with social media involving Superhero Events by commenting, “liking:” and retweeting postings from others.
3. Write one related post a week through social media about Superhero Events.  Use the #hashtag and @symbols: #superheroevents, #hollywoodhalf, #costumepartyrun, #awesome80srun, @SuperheroEvents, @HollywoodHalf, @CostumePartyRun, @Awesome80sRun
4. Distribute flyers in their hometown (local running stores, running groups, local races, etc.)
5. Inspire others through your race reports and photos.
6. Volunteer at a minimum of four Superhero related events a year.
7. Wear Team Superhero gear at other races and race related events. 

Thank you to all who applied and keep an eye out for the next application period.  Spots on this team are earned and we will consistently be looking for new superheroes!

A big introduction to our TEAM SUPERHERO members:  

Alex Ramoran                                                      Kiley Majeski            
Alisa Barraza                                                     Laura Gonzalez
Amanda Daley                                                     Lauren Espinoza
Angelica M Garcia                                              Lorrie Mancillas 
Ann Stenick                                                          Lulu Carter
Anthony Flores                                                    Mark Jones
BustA Groove (aka Maria Crawford)             Mary Fasang
Charlene Ragsdale                                              Megan Preovolos
Chris Ayangco                                                     Michael Agyin
Cindy Brough                                                       Misty Diaz
Coni Constantine                                                 Pam Medhurst
Dee Dee Urquhart                                               Ray De Anda
Flor Ulloa                                                             Robert Manon
Frank Garcia                                                       Rodrigo Ortiz                          
Gabby Rodriguez                                                Rolena Alvarado
Gregg Condon                                                     Rudy Carrasquillo
Gwendolyn Chapin                                             Sabrina Nwadike
Jackie Cardenas Luevanos                                Sonia Avila
Jackie Martinez                                                   Sophia Lontayo
Jason Burgess                                                      Terri Perez
Jeffrey Lemberger                                              Tim Lumpkin
Jennifer Stock Sprow                                        Tony Nguyen
Jenny Ison Wanland                                           Tyler Lucas
Jett Dunlap                                                           Tysen Lucas
Jimmy Nguyen                                                     Wendy Cerrato
Joe Spatafore                                                       Whitney Shepherd
Kelley Tenny                                                         Wilmer Javier Cerrato
Ken Nwadike                                                        Tiffiny Hargrave

Watch your local running events, Facebook updates, Tweets, Instragram pictures and Team Superhero jerseys to spot a member of the team! Go Team Superhero!

Any questions and comments about Team Superhero can be directed to the team manager Kelley Tenny at kelley@superheroevents.com. 

Channel Your Inner Superhero For Our Team!

   Click here to apply now!