Guest blogger Lauren Leonard's take on hill workouts and why we should be doing them!

Most runners detest hills and avoid them at all costs. I love them and believe that when used correctly, hills can be the secret weapon to becoming a stronger, faster, more confident runner. - When running cross-country at Middlebury College, every Tuesday afternoon my coach would have the team run hills repeats up the backside of the Green Mountains. The “hill” workout was always one of the hardest but also the most beneficial. While perhaps, running up and down a mountain several times a week is not on your list of future workouts, here are my top five reasons why running short hill repeats near your house should be.


 Hill running Strengthens Essential Running Muscles: In general, hill running does a better job of building up the muscles in your calves, quads, hamstrings, and glutes than running on flat ground AND has the added benefit of strengthening your hip flexors and Achilles tendons. Additionally, running uphill forces you to drive your arms harder than usual, so you'll improve your upper body strength and form. 

 Improves Endurance and Speed: Running hills regularly helps the body adapt to stress and hence becomes more efficient at using glycogen. After a couple of weeks of hill workouts, you will notice you are less winded by the hills and likely able to do more repeats with the same amount of effort. Meanwhile the reactive nature of your muscles working against the hills builds power in your legs to improve speed. 

 Breaks Up Routine and Prevents Injury: Part of my coaches reasoning behind having us run up mountainous trails was to break up the monotony of mile upon mile of road running. Additionally, the softer surface helped reduce the pounding on our legs and the intensity of the workout kept our mileage down while keeping us in peak condition. 

Teaches Proper Form: One of the most common mistakes runners make is leaning too far forward and over-striding on the downhill. Instead practice proper form running downhill on the slow recovery “lap”. Focus on keeping your shoulders over your hips and reduce your stride so that your knees aren’t getting pounded. These steps will help conserve your energy for the hill workout, training runs, and races. 

Builds Confidence: Let’s face it, when training and racing in New England you are going to encounter more than your share of hills. Thus, the more you run hills, the less intimidating they'll seem. Furthermore, your improved strength and technique on the hills will give you the confidence boost you need when racing. 


Lauren hosts FREE track work outs on Tuesdays at 7pm  at the Westwood High School Track, 200 Nahatan Street, Westwood Ma, near the water fountains.  If you have any questions or would like to contact Lauren, here is her email: laurenleonardhealth@gmail.com

Road testing a new hydration system from Salomon

           

Hi there!  Sean again.  In this post, I want to talk about a product from the store I had the opportunity to test.  When I run, I hate having things with me.  Whether it’s backpacks, belts, you name it:  I usually find it too uncomfortable to run with.  This doesn’t exactly work in my favor, however, when I’m on a long run in hot weather and need to stay hydrated.  Not only does lugging around a Poland Spring or Nalgene bottle look weird, feeling the water sloshing around totally throws me off.

            Therefore, you can imagine I was a little skeptical when I was given Sense Hydro Set by Salomon.  Undaunted, I set out on a 6-mile run on a day that reached into the upper 80s.  It was just what I needed.  The “hydration system” is basically a glove with no fingers and with a strap that a shapeless, airtight water bottle fits.  When full, it holds 250 mL (about 8 and a half fluid ounces for those readers south of the Canadian border…) of water or whatever else you like to hydrate with on a run.  The soft flask is only as big as however much you decide to fill it, and fits the form of your hand, whichever way you naturally position it while you run.  While some of you may be thinking, “Oh great, I get to wear gloves when it’s 90 degrees outside,” it’s important to note that the palm of the glove is made of a very thin non-chafing mesh, and the back of the glove is a soft and breathable cloth fabric.  I pretty much forgot I was wearing it until mile 4 when I realized I was going to need some water to get me through the end of the run.  The cap responds only to pressure, so no worries about unscrewing anything or pulling anything up.  250 mL is also an ideal amount of water for the average runner, because I know if I had had a giant water bottle with me, no matter the amount of self-control I think I have, I would be downing the whole thing to the point of discomfort once I got thirsty.  Since the set comes with two gloves, 150 mL bottles and additional 250 mL bottles are available in stores as well, if you want to double up.

            No product is perfect:  this one currently only comes in one color scheme, and the white back of the glove is not conducive to those who get a little muckier when they run, though it is machine washable.  Aside from this though, Salomon’s Sense Hydro Set is a slam dunk.  It’s the perfect hydration solution for any runner looking for a way to stay at their best.  Follow the link below to watch the system in action.  No, despite what you’re thinking, that is not your faithful blogger in the video (I don’t think I’ve ever driven on my own as far as he races), but it’s a great illustration of just how important it is to remain hydrated at all levels of competition and recreation.  That’s it for now, just run with it!

http://www.youtube.com/watch?v=nf2CE0i7ADk

Take it to the trails

This month's Competitor Magazine has a fantastic piece on trail running.  In their article, "Hit the Trails"  the authors provide training tips, gear reviews and even list some trail races.  There's no need to reinvent the "trail running wheel" in this blog post, but what I can provide to you is a handy list of local trails that you may not know about.  I don't know about you, but I head for the trails for tranquility, to give my legs and feet a break from the roads, and to let myself slow down and be mindful of each step I take.  I find myself listening to birds, cursing less (no cars blowing through stop signs as I try to cross the street), and I get to meet lots of friendly dogs out for walks with their owners.  For me, trail running isn't about speed, it's about quality time with my surroundings.  Even in our congested living space of metro Boston, you can easily get to a quiet trail head in no time.  These are spots that make my top 5 list:

1.  Hale Reservation.  This park located at 80 Carby St, in  Westwood, MA  and offers 1,130 acres of woodlands, including four ponds and over twenty miles of trails in Westwood and Dover.  You can run to your hearts content on these miles of technical and scenic trails.  Hale is open to and free to the public.  Their summer hours are 7:30 am to dusk every day.  Interested in racing off road?  Hale hosts their own summer event series.  Note:  trails are mostly single track (trail-speak meaning that the trail isn't wide enough to run side by side with another person or pet) and pretty technical.

2.  Walpole Town Forest.  Located off Washington and South streets, comprising approximately 365 acres, the Walpole Town Forest is a great trail to get you introduced to off road running.  The 2 mile loop is wide, smooth and well maintained--this is the perfect trail for one loop or two.

3.  Lowell Woods.  Here's a little gem of a trail (3 miles) that is literally right in my back yard.  I leave from my house, run a mile to the Lowell Woods trail head located at the back on Hanlon Elementary School in Westwood, run my 3 miles on the trails and head back home. I'm able to log 5.5 miles with three of them on trails and I never have to get in my car!  This mostly single track lollipop loop is fairly technical and offers some short, steep climbs.

4.  Adams Farm.  I happen to love all 365 acres of Adams Farm.  If you have lots of time or just a little, this is the place for you.  Short well maintained trails are waiting at the parking area.  As you get in to the property there are many opportunities to break off from the main trail on to interesting and well marked single track.  This facility is free and open to the public all year round.  The nicest feature:  you can link up to the power line and run miles and miles in either direction.  Cross over the power line and and you get to explore the other side of Adams Farm.  Hungry after your adventure?  Stop in to Bubbling Brook for a cone, just a 1/4 mile away!

Noanet Woodlands.  This park has 17 miles of smooth trails and can be accessed at Caryl Park in Dover.  If you make it all the way to Noanet Peak, you will be treated to a lovely view of the Boston skyline.  If you are a beginning trail runner, this is another good choice, as the trails are smooth as well marked.

In closing, let's remember these safety tips when trail running:  1.  Before you head out, be sure tell someone where you are going and when you plan on coming back.  2.  Slow down and pick up your feet on the trails until your body gets used to the uneven terrain.  3.  Make sure to do a thorough tick check once you get home and out of your running clothes.  4.  Unless you know the area extremely well, it's best to stay on the marked trails.

Have fun, break up your "road only" routine, and get out there!

The inside scoop from a running shoe tester

John Sullivan racing in the 2012 Norwood  Firecracker 5K

Hi there!  My name’s Sean, I’m a local runner from West Roxbury home from college, and I’ll be blogging for Charles River Running this summer!  I’m really excited to bring you different product reviews, local runs, and a smorgasbord of other subjects relevant to the running community.  In the spirit of “go with what you know” this first post is a look at the process of choosing the right shoe, brought to you by lifelong runner, avid shoe tester, and my dad, John Sullivan.  John started running over 40 years ago and in that time has competed in collegiate cross country and track and field, raced in everything from local 5ks to marathons (17 of them), and even coached his son’s 4th-grade basketball team to a winning season.  He agreed to share some of decision-making he puts into his running shoe purchases.  Read on for some of his insights:


What’s it like to be a shoe tester/reviewer?

Being a shoe reviewer is a bit of an affirmation that you’re a committed runner, but one who can also communicate impressions of the experience to other runners.


What do you look for in a shoe? 

I look for a good fit, especially in the forefoot.  I have a wide foot, and I need to make sure my shoes fit properly in all areas.  I also look for a very solid heel.  I squeeze the sides of the heel with my hand (someone taught me that when I first started running 40 years ago, and I’ve done it ever since) to make sure it has the appropriate amount of support.  I don’t make my decision based on the aesthetics of the shoe; that’s not what’s important to a runner.  It has always been impressed upon me that even though running requires very little equipment, you want to make sure you have a fundamentally sound pair of shoes.


What is the difference between any old shoe and a great shoe?

When you put on a pair of shoes and start jogging in them, most shoes tend to have around the same performance.  If 3 miles into the run, you completely forget about “breaking in” a new shoe and are able to just get lost in your run, that’s a great shoe.  A great shoe is a responsive shoe from the first step right to the end of a long run. Invariably, the best shoe is the one that you choose to take you through your longest and most difficult runs.

What advice do you have for a person shopping for their new shoes?

Go to Charles River Running! [Laughs] In all seriousness, getting a good fit is critical, and you can guarantee this by being properly fitted by someone knowledgeable and appropriately trained.  You’re going to be spending a lot of time in those shoes, and so fit is more important than shopping for price or appearance.  Like a car, talk to anyone who has owned a pair and see what their experience was.  Runners are only too happy to talk about their experiences with other runners.  Sometimes it’s even a good way to ease the nerves before a big race or meet.



Well, there you have it folks.  I know from my experience I can agree with Dad-I mean,  sometimes the best shoe you’re looking for isn’t the best looking shoe.  And it really is important to have someone help you choose your shoe if you’re unsure how to make your choice.  With so many vastly different types of shoes (and some footwear that probably can’t even be classified as “shoes”) on the market, it’s immeasurably helpful to have someone take a look at how you run and match you with the shoe that will help you run and feel your best. 

That’s it for now, just run with it!

The blog is back, baby!

Greetings blog followers!  After a long hiatus the Charles River Running blog is now pronounced living and breathing once again.  In the coming weeks we will have lots of great running info to share with you along with guest bloggers , gear reviews and fun race reports.  This summer will be jam packed but we also hope that our readers will be taking time to breathe, relax,  watch the weeds grow in the garden and most importantly, LOOK FOR TICKS (I just found one behind my knee)!

My incredible staff and I have had quite a first year at CRR.  While I could recite a laundry list of store events, new products, Twitter Followers and crumpled race bibs, I would rather tell you about all the amazing people, customers, runners and walkers who have come into our lives.  We’ve met so many people who shared their goals, accomplishments large and small, race stories, and sometimes even heartbreaking set backs.  We’ve fitted over a thousand pairs of shoes, looked at thousands of toes (you do the math), and rang up a lot of GU packets.  What has made a more lasting impression on us though, are the stories of our customers’ first mile of running without walking, shedding those first  5 pounds, the improved blood pressure numbers and cholesterol levels, and of course seeing the swagger of a repeat customer that now, finally begins to refer to him or herself as a “runner”.  Chances are, if you are reading this you are nodding your head and thinking back to a shared experience.  It is these intangible moments that have made Charles River Running’s first year so special.  These are the reasons I started the business.  These are the ideas I presented to the loan officers at countless lending institutions before Charles River Running opened its doors.   "Yes, lots of folks buy their running gear online", I would say to the banks, but lots want to shop in a real store, chat with a knowledgeable staff member, try on a nice selection of shoes and actually have their concerns addressed, questions answered and stories heard.  And here we are, one year later.  Let me tell you, we have some stories, but I will save those for later blogs!  So just for fun, I will just torture you with a Top Ten List from the store’s first 52 weeks of business.  

Charles River Running's 1st Year Numbers and Notables

Top GU flavor:   Vanilla Bean       
Outdoor temperature at the December Group Run with Darn Tough Socks:  15 F
Number of CRR-hosted Pub Runs:  12
Amount of swag given away at pub runs: $$$$$
Free hugs, fist bumps and high fives awarded to our groupies:  too many to count
Jen's favorite Tuesday evening runner’s yoga stretch:  the “side ass” foam roller move
Times we’ve heard the phrase “I’m not really a runner…”:  again too many to count
Largest shoe purchased by a customer:  Men’s size 15D
Dozens of CRR Hen’s eggs given away at the register to random shoppers:   6
Properly fitted shoe- induced endorphin hits received by happy CRR customers:  millions

Thanks to all of our customers for giving us these experiences.  We can’t wait to see what year 2 brings.  We love what we do and we hope that you do too!  Keep running, stay healthy and keep those endorphins flowing.

Charlotte, Melissa, Dave and Jim

They just can't see you

I've noticed something as a runner, since moving here from central PA last year.  When running, apparently I am unknowingly wearing Harry Potter's invisibility cloak.  It's not something I throw over my head as heading out the door for a run, but sometime during the dressing process that cloak finds itself on my person and darned if I don't become completely invisible to drivers waiting at stop signs.

Doesn't matter what time of day it is, what the weather conditions happen to be, or even what town I am running through on that particular day---people behind the wheel are clueless to my existance.  Now I'm sure I'm not the only runner who has noticed this.  There are lot's of folks out running---that's a lot of invisibility cloaks.  Are we all transparent?

Here are my observations so far:
1.  Drivers talk on their phones, while really concentrating hard on making a left or right-hand turn at a stop sign.
2.  Just because drivers are at a stop sign does not mean they will stop.  Rolling is a very popular form of stopping.
3.  Drivers eat chocolate covered doughnuts while talking on their phones and attempting to navigate an intersection.  
4.  Drivers are really busy THINKING while stopped.  Perhaps they are thinking about what they will do once they get to where they are going, or maybe they are thinking about what they just did at their last stop.  I do get the impression however that they are not thinking that they are about the run over the pedestrian who is about to cross the street in front of their vehicle.

Runners, please take extra precautions when approaching and crossing at intersections---especially those rinky dinky small cross roads in little neighborhoods.  That's where drivers live and the feel as if they know those roads the best!  They are just not expecting you and you are not a part of their thought process.

Things you can do to be more visible:
1.  Donning reflective arm, wrist or leg bands
2.  Wear shirts in bright neon colors
3. Attach at blinky light before or after dark
4.  Don't cross until you have gained the attention of the person behind the wheel (not the passenger) and exchanged a quick wave.

Stay safe!

Open for Business

Not sure if this photo captures my true emotions that I was expressing yesterday at 10 am BUT as you can see I don't have a great vertical jump.  What I do have is a local, homey, downtown Specialty Run/Walk store called Charles River Running, now open for business.  Did the customers roll in?  Yes.  Did my wonderful staff members arrive spiffy and full of energy?  Yes.  Did the cash register work?  Yes.  Did local runners drop in just to say hello, chat about tomorrow's 5K at St. Catherine's of Sienna, banter back and forth about training plans, the love of big toe boxes, and tomorrow's forecast for heavy rain? Yes, yes and yes.  I'm telling you, I could not have written a better script! 

None of this, of course, never would have happened without a whole lot of people (many of them complete strangers) believing in the idea of running, better health, honest to goodness customer service, shopping local, adding value to today's downtown landscape, and the American dream of SMALL BUSINESS.  So thanks to all of those people, especially my own family and friends for standing behind this long list of intangibles that really do add up to something very real.  

Need to find the store?  679 Washington St., Norwood MA 02062  ph. 781 349-8341