Ready, Set, Stretch: 7 Moves for Better Mobility & Freedom

I  know: Stretching is confusing. One minute experts tell us to stretch before we run, and the next minute research reveals that static stretching (think: touching your toes) may actually zap performance. What's a runner to do? 

For one moment, let's ignore all of the scientific squabbling over the supposed pros and cons of stretching. Instead, let's just take a moment and share what we know for sure: Regardless of age or athletic ability, stretching is an activity that can benefit anyone. 

Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.

Stretching can help reduce muscle tension and assist in raising energy levels by increasing blood flow to the muscles. Moreover, there's the added benefits that come from the positive meditative effect that can result from stretching. The calm and quiet that comes with just a few moments of stretching can help clear your mind and focus on the proper form needed for your workout. 

So whether you're an active stretcher, looking ways to increase your range of motion during a run, or you just want to feel better, here are seven moves that will change the way you move and feel. 

You can do these 7 dynamic stretches before or after a workout - or just on their own as part of your active recovery. As an added bonus, these moves take minimal time and can be done virtually anywhere. So let's get to it!

7 Moves for the World’s Greatest Stretch: 
1. Elbow to Instep A in a Lunge Position - targets the hip flexors, glutes, hamstrings, quadriceps & lateral calf.

2. Elbow to Instep B in a Lunge Position - targets deeper into the hip flexors, glutes, hamstrings, quadriceps & lateral calf.

3. External Torso Rotation with Reach in a Lunge Position - Deepens hamstring and gluteus stretch; adds shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Enhances spinal mobility.

4. Internal Torso Rotation with Reach in a Lunge Position - Deepens hamstring and gluteus stretch; shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Synchronizes thoracic spine mobility with lumbar spine stability.

5. Hip Flexor/Quadriceps Stretch A - Hip flexors, quadriceps, abdominals.

6. Hip Flexor/Quadriceps Stretch B - Deeper into abdominals, lats; adds biceps.

7. Hamstring/Calf Stretch - Hamstring and calf stretch.

Here’s a quick video demo of the entire stretch sequence.

What Is Running To You?

Too often we put running inside of a box. 

We define it solely as a form of healthy living or fitness.
We talk about running as though it's only purpose is to train our bodies.
If you listen closely, we speak of it as a form of pain that is to be endured.
A negative that will somehow, through endurance, transition into a positive.

As Christopher McDougall puts it - 
"Everything I’d been taught about running was wrong. We treat running in the modern world the same way we treat childbirth—it’s going to hurt, and requires special exercises and equipment, and the best you can hope for is to get it over with quickly with minimal damage."

And while there are days that your runs will indeed come with doses of pain, it's important to remind ourselves that more than anything else, running is about freedom. 

Indeed, running is the human body's most raw form of freedom.

It's why I love the above video from Altra featuring Mariane Uehara. Yes, it's an ad for the Altra One² Performance Running Shoe. But as I watched it again today, it was a stirring reminder that running doesn't conform to any limits or definitions. Running isn't even about what we may be capable of as individuals.

No... running is much more.
It allows us to push our own boundaries.
It allows us the opportunity to be present with ourselves.
It challenges and changes our comfort zones, and allows us to reach deep within ourselves to find moments of courage and bravery that we may not have known existed.

So tomorrow, when you lace up your shoes and head out the door, think less about your destination and pace. Think less about the calories being burned and the problems you're attempting to outrun. 

Instead, just run. Embrace the moment. Embrace the space you are in. 
Run and enjoy the moments of freedom that follow. 

5 Tips for Smart and Safe Winter Running

November marks the season of change – changing weather, changing light conditions and ever changing training schedules. As a runner, it's as important as ever to make sure that you are safe and visible out on the pavement and trail. So in honor of November being Run Safety Month, here's a list of five essential winter run tips (and a few gear suggestions) that will help keep you running smart and safe all season. 

Be Bright and Visible: It’s winter. That means less light and a lot more dark. Scarcity of sunlight doesn’t have to stop you from running, but it does mean that you need to take certain precautions to stay safe. Being seen is the first step to running in the dark safely. Running with high-visibility apparel and accessories can make all the difference. The High-Visibility Line from New Balance is a perfect starting point. From the High-Visibility Beacon Jacket featuring three levels of visibility details, to the Impact Tights, this apparel line-up ensures that you’ll be bright and visible from head to toe.  

Be Smart, Alert and Aware: Admittedly, your gumption and willingness to continue tackling mileage despite the elements that stand before you is admirable. However, as you do so, run in a group or with a partner whenever possible. There is safety in numbers, and cars will more easily see a group of reflective runners. Not a group running person? Make sure that you that you practice these important tips so you can safely enjoy your solitary strolls. 

Running with Identification: Always wear an ID, and bring a cell phone in case of emergency. Running with an identification bracelet like RoadID offers a smart way to communicate emergency contacts and information about severe allergies or other chronic conditions. Leave a note at home with the route you are taking or consider using a free phone application such as Glypmse which allows your family and friends to track where you are on the run. 

Get a Grip: For those who refuse to spend their winter indoors on the dreadmill, it’s important that Mother Nature remains a small inconvenience, not a month long injury from taking a dive on the pavement. Products like Goat Head Sole Spikes™ or a lightweight crampon such as the FreeSteps6 from Hillsound easily enhance your favorite training shoe by adding traction to tackle snow packed trails or icy city pavements without sacrificing the comfort and stability of your favorite training shoe. 

By utilizing high-quality stainless steel chains and spikes,the redesigned FreeSteps6 offers durable, ultra-light traction performance to those needing a simple anti-slip aid during the cold winter days. For those seeking a more customized approach that reflects both running style and local terrain, the carefully designed Sole Spikes™ screw directly into the soles of your shoe to provide the traction you need. If you decide to remove the spikes later, the small gauge of the tip means that the impact to the sole isn’t much more than if you stepped on a goat head thorn. 

Stay Hydrated: With no visible evidence that you are sweating, it’s easy to forget about hydration when you’re running on colder days. Cold air also has a drying effect, which can increase the risk of dehydration. So be sure to carry hydration with you on runs that go longer than an hour. Take time to drink fluids before, during, and after your run. 

Bottom Line… 
 Running in cold weather can help shake those winter blues, boost your energy level, and keep you fit and healthy. Run safe and run smart this winter and don’t forget to be flexible about your training. Old Man Winter can be fickle and unpredictable. Don’t push it. Sometimes waiting a day to get in your workout can be the difference between a season of consistent and healthy training and a slew of injuries that lasts until spring.

5 Water Filters For Life On The Go

Approximately 70 percent of the Earth’s surface is covered by water.  Unfortunately only 2.5 percent of it is fresh. Even then, just one percent of our freshwater is easily accessible, with much of it trapped in glaciers and snowfields. For those who regularly venture away from a reliable water source, particularly in dry and arid climates, this can pose a serious problem because water isn’t a convenience, it’s a necessity.

Water Treatment for the Trail

Whether you’re heading out for a simple trail run or making an extended trek into the back country, ensuring that you have the proper tools at your disposal - particularly when it comes to water filtration - will save you, or someone you know from a potentially dire situation. Yet, to carry sufficient clean water while on the trail has always been a weighty problem.

First on the market were the easily portable water filtration tablets – but choking down iodine flavored water always felt more like a punishment than solution. As technology advanced other purification methods were introduced, and while these iodine alternatives worked efficiently, they often demanded valuable space, time and weight. Today, the methods for ensuring you have clean water to drink in the backcountry are lighter, faster, and easier than ever before.

With a multitude of effective strategies and treatment options available, there is never an excuse to hit the trail without a treatment option on hand. Yet the extensive number of choices available can also make picking the right solution difficult. As such, I have composed a list of five water treatment options that I personally use and rely upon in the field. Each of these options transform random water sources into thirst-quenching satisfaction. Even better, they won't weigh you down or take up valuable pack space making them a perfect option for trail runners, hikers and backpackers alike.

Vapur MicroFilter

The Vapur MicroFilter takes everything we love about the Vapur anti-bottle, and adds in a filter that crushes 99.9999% of nasty bacteria and gut-wrenching protozoa from tainted water sources. Capable of purifying up to 500 liters of water, this advanced ultra membrane is comprised of 60 meters of hollow fiber membranes packed into a singular compact casing.
While designed to pair with the anti-bottle, the MicroFilter design enables you to also use it as a stand-alone filter and drink water directly from the source. Alternatively, when paired with the anti-bottle you can squeeze water through the filter into another hydration vessel thereby providing clean water for your group. And because it’s Vapur, the bottle folds up when not in use so you can tuck it away into your pack, saving weight and space.

GEIGERRIG In-Line Crypto Filter

Several years ago, GEIGERRIG ushered a literal paradigm shift into the world of personal hydration systems. After a 15 year drought in design and technical advancements, GEIGERRIG emerged from the wilderness with a pressurized hydration reservoir that has changed the way people hydrate during active outdoor pursuits.
This pressurized hydration system offers an array of benefits, one of which is the ability to pair it with a convenient in-line plug-and-play filter thereby allowing your hydration pack to provide protection from waterborne bacteria. Simply fill your hydration bladder from virtually any available water source. The pressurized system pushes the untreated water through GEIGERRIG’s  5.5" x 1" water filter providing on-the-go access to natural fresh water. Capable of filtering 50 gallons of water, this 1.5 oz water filter adds a new level of convenience and safety to day hikes or multi-week backpacking treks.

Potable Aqua PURE Electrolytic Water Purifier

The PURE Electrolytic system takes a different approach to water purification. Using a simple brine (salt + water) solution, the PA PURE device produces a powerful mixed oxidant disinfectant capable of purifying even the dirtiest of water. Unlike UV light, which requires pre-filtration to guarantee inactivation of all microbes in very cloudy water, PA Pure mixed oxidants can inactivate microorganisms in all types of water with no pre-filtration.
Fill the reaction chamber with your brine solution, select the volume of water you wish to purify, then push the activation button which begins the process of creating a mixed oxidant disinfectant solution. When the solution is done, add it to your water and wait the specified amount of time. Potable Aqua PURE inactivates viruses, bacteria, Giardia and Cryptosporidium killing 99.9% of all organisms that will wreak havoc on an otherwise memorable outing. The compact design, scalability and durability makes it perfectly suited for campers, hikers or anyone needing drinkable water in the great wide open.

LifeStraw & LifeStraw Go

Award-winning LifeStraw technology was originally introduced in 2005 as an emergency response tool to filter water that was typically contaminated following natural disasters. Today, LifeStraw is used in water filtration products around the world and offers two easy solutions to tainted water sources in the LifeStaw and LifeStraw Go.
Weighing a meager 2 ounces and measuring only 9 inches long, the LifeStraw personal water filter can travel anywhere making it perfect for adventures planned and unplanned. Utilizing advanced hollow fiber technology, this straw-style filter design transforms up to 264 gallons (1,000 liters) of contaminated water into safe, drinkable water. This powerful filtration captures dangerous bacteria and protozoa, exceeding EPA standards for water filtration. In other words, LifeStraw just made that alpine lake your own personal sippy cup.
Incorporating the same LifeStraw technology into a refillable water bottle, the LifeStraw Go takes all the work out of cleaning water so you can spend more time on the move. Simply scoop water from the available water source screw the lid on, and sip safe, clean water through the mouthpiece. Just like the LifeStaw, the LifeStraw Go eliminates all of the dangerous bacteria so you can hydrate with peace of mind. A perfect option for life on the trail, or travel abroad, the LifeStraw and LifeStraw Go are also the filtration options that come with us on every stand up paddle boarding session.

Platypus GravityWorks

Whether you’re hitting the trail with a large group, or heading into the backcountry for a quick weekender, GravityWorks™ traps everything a pump model does, but handles larger volumes of water. Available in a 2.0L and 4.0L options, our team has consistently relied upon the convenience of the 4.0L system because of its ability to deliver four liters of purified water is just 2.5 minutes - no chemicals, batteries or moving parts required.
To use the system, fill the dirty water reservoir with the cleanest water available, zip seal the bag closed and then let gravity filter the water for you. All GravityWorks filters meet EPA & NSF guidelines for the removal of Bacteria and Protozoa, including Giardia, Cryptosporidium, E.coli, Salmonella and Cholera. The lightweight bags are not only easy to use, but pack up small and go virtually unnoticed in your pack. This is one product that has dramatically impacted our group backpacking adventures for the better.

Final Thoughts…

By no means is this an exhaustive list of water treatment options. Nor is it an all-inclusive list of the filtration and purification devices that our team has used in the field. From from gravity filters to UV light, even silver membrane filter technology, there is no shortage of products available. Which method or product you choose depends partly on personal preference and partly on your specific field needs.

That being said, the five water treatment options listed above have rightfully earned a place in my packs for every adventure, on every trail, every time, without exception. They are fast, effective and reliable ensuring that no matter where you wander, you will always have quick access to safe, clean water in the field.

*Cross Posted at Gumption Gear Review

Tips for Running in the Summer Heat

Northern California is currently escaping the grasp of a lingering heat wave which has seen record temperatures consistently hovering around 108 degrees. There’s no doubt that the heat can suck the life out of you quickly and leave you lifeless for days afterward. And when you add in humidity to the mix, it gets even more difficult.

Whether you’re training for a marathon or a 10k, your training schedule doesn’t halt for extreme heat. If you can't beat the heat you might as well embrace it, and that means having a plan of attack for your training schedule. Following are some tips to help you train smart and safe in the heat this summer.


RUN AT COOLER TIMES
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest.  Although the humidity can be higher in the early morning, the temperatures are lower without the heat of the sun.  If you have to train mid-day, pick shaded routes and trails, and lower the intensity of your run.  Make sure that you take a few moments to check the temps and the heat index before you head out. On excessive heat days, take your workout indoors to a track or treadmill. You may loathe the dreadmill, but you’ll end up getting in a higher quality workout and avoid the dangers of training in the extreme heat.

ACCLIMATE AND ADAPT
Manage your expectations and ease into hot weather running. According to Dr.Cedric X. Bryant, chief science officer of the American Council on Exercise, it takes most healthy people 10 to 14 days to fully acclimate to exercising in the heat. To achieve that you need to be exercising in heat. The heat-acclimated individual will sweat sooner and that sweat will be more dilute, Bryant said. There will be a lower risk for dehydration and a reduction in the heat gained through exercise that will help maintain a lower core temperature and heart rate response. While acclimating to the physiological demands of the heat, be sure to tone down your workout and decrease your normal running distance to more comfortable distances.

MAP IT OUT
This is one idea I've really enjoyed.  Set up a short loop or out-and-back course.  In reality, this is something that most of us do on our normal runs, but for hot days there's a twist.  Make sure you map out your course along a shaded trail, road, or path that takes you no longer than 30-45 minutes to complete. Prior to your run, bring along a run partner and stow a treasure chest of goodies to keep you cool and happy. Stash ice water, sports drink, dry towel, wet hand towel, sunscreen, etc in the chest. This not only breaks up the distance mentally and physically, but it gives you something to look forward to and allows you to cool yourself regularly. Moreover, it reduces the weight you'll have to carry in fluids and fuel—lowering the energy demands on your body.

SLOW IT DOWN
We generate heat during exercise and the human body is not particularly efficient in this respect--seventy-five percent of our expended energy is turned into heat. Thus, the faster and longer we run, the higher the heat load placed on our body. 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. Don't be afraid to bring it down to a walk in order to allow your heart rate to slow down progressively. You can start running again after a few minutes.

CHOOSE CLOTHING CAREFULLY
Wear light-colored, loose fitting clothing to deflect the sun's rays and allow your body to cool itself. Experiment with your apparel based on your climate.  Rather than wearing less clothing and exposing yourself to the sun, try the method runners in the Badwater 135-mile ultramarathon desert race use - wear white long sleeve wicking apparel for sun protection and breathability.  Today brands New Balance and Saucony offer apparel that actually helps cool you down when it interacts with perspiration.  The New Balance ICE line is one that I integrate into my own training on hot days.  And don't forget the visor which allows the heat to rise from your head while blocking the sun from your face.

HYDRATE HYDRATE HYDRATE
Hydration is one of the most important aspects of running, regardless of what season it is. In the summer heat however, staying properly hydrated is crucial. Drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes. During longer workouts, some of your fluid intake should include a sports drink (ie Gatorade).  Another valuable tool is hydration tablets or powders which also help replace vital electrolytes.  The benefit of the tablets and power is that they allow you to add mild flavor and nutrients to your hydration routine without being overwhelmed with the sweetness often associated with sports drinks.

At the end of the day, everyone has their own hydration rates and they vary based on the climate, your body, fitness and many other variables. When you feel the thirst monster kicking in, ‘obey your thirst’ and drink when your mouth is dry and you feel the need to drink.

LISTEN TO YOUR BODY
Regardless of your fitness level or your strength as a runner, summer heat is not something to be underrated. Training in extreme heat can be dangerous if you don't take the proper precautions - and sometimes even when you do.  Listen to your body and be aware of the signs and symptoms of heat-related illnesses. Your body cools itself by sweating but as the heat and humidity increase, your body core temperature rises as does the risk for heat-related illness. If you are out running and you start to feel any ill effects of the heat (ie dizziness and nausea) find shade, take in electrolytes, and elevate your legs. 

BENEFITS
Properly preparing to run and train in the heat will not only keep you safe during the summer heat, but it will pay dividends for you down the road as well. A study was recently published by the University of Oregon into the athletic benefits of training in hot weather conditions. Specifically, they found that:

Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump more blood to muscles, organs and the skin as needed.

Interestingly, they found that this hot-weather training had improved the performance of the test group in cold weather conditions by as much as 7% for both the cyclists and runners.  So by properly preparing for your summer runs, and taking care of your body, you'll actually be better prepared for your races when the mercury starts to drop.

Are Your Dreams Too Small?

Sir Francis Drake was the most renowned seaman of the Elizabethan Age. His exploits were legendary, making him a hero to the English. He also carried out the second circumnavigation of the world, from 1577 to 1580.

During the course of my daily readings, I came across the following prayer which has been  attributed to Sir Francis Drake, and commonly known as Drake's Prayer:
“Disturb us, Lord, 
When we are too well pleased with ourselves, 
When our dreams have come true because we have 
dreamed too little, 
When we arrived safely 
Because we sailed too close to the shore. 
Disturb us, Lord, when 
With the abundance of things we possess 
We have lost our thirst 
For the waters of life; 
Having fallen in love with life, 
We have ceased to dream of eternity 
And in our efforts to build a new earth, 
We have allowed our vision 
Of the new Heaven to dim. 
Disturb us, Lord, to dare more boldly, 
To venture on wider seas 
Where storms will show your mastery; 
Where losing sight of land, We shall find the stars. 
We ask You to push back 
The horizons of our hopes; 
And to push into the future In strength, courage, hope, and love.”

Scholars can debate whether or not any of this prayer was actually written or prayed by Drake himself.  While he would certainly have understood its sentiment, in the end it matters little if the words were his or not.

Whether you're a renowned seaman, who finds his purpose in the open waters, or a runner who finds fulfillment on the trail, have you allowed yourself to become complacent?  Have your dreams become too small?

What are you goals? Your ambitions?  Have you allowed yourself to become too comfortable?

The discovery of Drake's Prayer has served as a reminder to re-examine myself and my goals.  To make sure that time is taken each day to reflect.  To write down my thoughts and ambitions.  To mark lessons learned from each day, and each experience.      

We have all heard the saying: “A ship in the harbour is safe, but that’s not what ships are built for.” Food, shelter, and warmth are not enough on their own. In order to flourish, we need a dream – a sense of purpose. A dream come true is, by definition, not a dream any more. And when our dreams come true, we need to dream new dreams.  We need to challenge ourselves to imagine new worlds, and new horizons.

Of course, to reach new horizons, we must first understand where we are, and then set to the task of stretching beyond our own comfort zone. 

Altra's New Television Spot Will Inspire You to Run Without Limits

Limits. Where do they come from? Who decided we need them?

Thankfully, at Altra they don't believe in limits, or telling runners they "can't" or "it's not possible". That's why they created a shoe that has a FootShape™ toe box and Zero Drop technology, so that runners could say goodbye to limits too.

Check out Altra's new national television spot... I promise it's going to make you want to lace up... get out... and crush some trail.