Month: May 2016

As the saying goes, the best way to avoid a bear attack is to make sure you run faster than your slowest friend. 

Come on, you know you laughed. 

But on a serious note, while it makes a hilarious joke and a potentially unfortunate situation for your slower friends, the truth is that animal attacks are something that endurance athletes—runners, cyclists, and swimmers alike—truly do have to consider as a real possibility. 

When it comes to running, we are exposed to a number of dangers. One of the more obvious ones, aside from distracted drivers, is encounters with wild and even domestic animals. Although we are conditioned to fear aggressive and territorial dogs, animal attacks don’t stop there. Personally, I’ve experienced everything from being chased by an angry goose to nearly tripping over a deer when rounding a blind corner. And although they are rare, attacks from animals such as bears, mountain lions, and coyotes are not unheard of.

As always, knowledge is power: Here are a few tips on how to prevent animal encounters and what to do if they happen. 

Avoid areas where aggressive animals are known to live. This is perhaps one of those “easier said than done” tips. But if you know of an area where, say, a mother bear and her cubs are known to frequent, avoid running there during cub season. Or more realistically, if you know of an area or neighborhood where people tend to let their dogs roam free—or worse, not care for their dogs—avoid running through that area.

If you see an animal from a distance, steer clear if possible. Many animals only attack if they feel you are a threat to themselves, their offspring, or their territory. Staying as far away as possible may limit the potential for an attack. Retreat slowly, if you can, and keep your eyes on the animal while you do so. If you must continue on your path, slow down and give the animal time to leave the area.

Do not panic. The saying that “animals can sense fear” is absolutely true. Panicking can let the animal know that you are vulnerable, and may provoke an attack. Stay as calm as possible.

Don’t run. If an animal does approach you, don’t run unless you are absolutely certain you can reach a safe spot almost immediately. You will not be able to outrun a dog, bear, mountain lion, etc. Instead, running will trigger the animal’s instinct to attack.

Tall and loud. For most animal encounters, instead of running, it is advised that you stand your ground. When it comes to dogs, experts agree that standing very still and acting “boring” will cause the dog to lose interest. When it comes to bears and other wild animals, oftentimes if you identify yourself as a human by standing tall and talking calmly, the animal will shy away. If the wild animal acts aggressively, try using a loud, firm voice, and throwing rocks or sticks at it to try to scare it away, especially in the case of bears or mountain lions. When it comes to dogs, however, waving or throwing items may instigate an attack. In any case, your voice must be firm, calm, and loud; any shrieking or sounds of fear can be sensed by the animal and may trigger an attack response.

If you are attacked: If you are attacked by a domestic dog, try your best to cover your head and face to prevent soft tissue damage. Remember, the dog will lose interest and may retreat. But if you are attacked by a bear, mountain lion, wolf, or any other wild animal, fight back with any possible method. In all instances, a product like mace, pepper spray, or bear spray may help ward off the animal. Continue to yell loudly and firmly for help. 

We cannot avoid doing the things we love simply out of fear, but we can take precautions to lessen the potential danger and educate ourselves about what to do if we encounter danger. Hopefully, any animal encounters you have will end up being as hilarious as the time I was chased by a goose. But if not, please keep these tips in the back of your mind, just in case.

It’s 10:00 at night and you’re texting with your friend on your smartphone while watching the latest episode of House of Cards on your Mac. Sound familiar? It should be. Polls conducted by the National Sleep Foundation show that 95 percent of Americans use some sort (or multiple sorts) of technology an hour before bed. Most of us don’t realize that this is a big problem.

Research reveals that using digital technology such as smartphones, iPads, computers, and some TV screens up to an hour before bedtime can disturb sleep schedules. The light from these screens messes with evening sleepiness and melatonin (the hormone that causes you to feel sleepy) because it confuses your circadian rhythm. 

Your circadian rhythm—also known as your body’s internal clock—is a 24-hour cycle determined by light and other environmental factors. Your circadian rhythm tells your body when it’s time to sleep, get up, eat, and other processes. It also determines when your body releases melatonin, which is essential for sleep. 

Basically, because of circadian rhythm, when bright light is present in your environment, your body knows it’s time to wake up. The trouble with using blue screen technology is that the screens are so bright during the evening/night (an odd time) that your body is tricked into believing that the sun is coming up and you should wake up. So it wakes up! This leads to restless nights and sleep deprivation.

What happens when you don’t get enough sleep? Nothing good, that’s for sure! Studies have also found that those who are consistently sleep deprived have trouble with short-term memory and cognitive function.

Sleep deprivation has also been linked to psychological disorders such as anxiety and depression, and physical disorders such as diabetes, heart disease, cancer, and obesity.

A Harvard study that put 10 people on a schedule that messed with their circadian rhythms found that participants’ blood sugar levels increased and their levels of leptin—the hormone that makes you feel full after eating—decreased. The participants became pre-diabetic and reported feeling hungrier and eating more all day.

But you like to keep connected at night and watch your favorite Netflix obsession, you say. I’m with you! Here are some suggestions we can all use to help us be healthier, brighter eyed, and more energized for the next day.

• Avoid looking at bright screens 2–3 hours before bed.
• Switch back to paper books or use a Kindle or non–blue-light-emitting device to read.
• Get lots of bright light outside during the day. Outdoor sunlight is best.
• Try using dim, red lights as nightlights. Red lights have the least power to mess with your circadian rhythm. Candlelight also works!
• Use blue-blocking glasses when reading or watching a show at night.
• Install a program on your computer that automatically adjusts the color and brightness of your screen.
• Charge your phone in another room at night so that notifications don’t wake you (and you’re not tempted to check email in the middle of the night).
• Don’t use your phone as an alarm clock.

If you asked most people what traits they think are important for someone who wants to be a successful runner you’d likely hear terms like “fast” and “strong” getting mentioned. Although those are indeed nice qualities to have, they don’t necessarily make someone a successful runner. In fact, the best traits a runner can possess are often not physical at all, but instead are intangible qualities that help set them apart from the crowd and even give them an edge over someone who is quicker and more agile than they are. With that in mind, here are five traits that every successful runner possesses.

Tenacity 

Let’s face it: Running is not an easy form of exercise to get into. It can be downright grueling on both your lungs and your legs at times, particularly when you’re first starting out. Those early days of running can often be cruel, and it doesn’t always get better later on when you’re ramping up your speed and distance, either. It is tough enough that at times you’ll wonder why you ever decided to take up the sport.

But successful runners are tenacious. They force themselves to push through the pain and adversity, even when their body is begging them to stop. Over time, that tenacity begins to pay off in the form of increased cardio fitness and better overall strength. But in order to get to that point, we must be willing to suffer a bit along the way and push ourselves to our physical limits from time to time.

Consistency 

One of the keys to becoming a successful runner is staying consistent with your workouts. That means setting a training schedule and sticking to it as closely as you can. The only way to become a better runner is to run on a regular basis, which isn’t always easy when you lead a busy lifestyle.

But good runners don’t just find the time to run, they make time to run. It is the constant repetition over countless miles that helps build strength and conditioning, creating successful runners in the process. If you want to see progress, be consistent with your training.

Short Memory 

It may seem counterintuitive, but it’s true: Successful runners often have a short memory when it comes to both their successes and failures. In other words, they don’t dwell on how well or poorly they’ve performed on any given day but instead recognize that there will be some training sessions that go great and others that will seem like a struggle. This is natural, of course, and being able to shrug off the bad days will allow you to continue to focus on long-term goals rather than overanalyzing why things didn’t go as planned.

Focused 

Very successful runners are often highly focused individuals too. They set goals for themselves and work hard to achieve them. Whether they want to run a 5K, 10K, or a half or full marathon, they commit themselves to a training program and focus on getting physically and mentally ready for the challenge ahead. It is this focus that helps see them through the more difficult segments of their preparation and keeps them training even when it feels like progress is slow or nonexistent.

Confidence 

Perhaps the most important trait of all is confidence. It is the feeling that comes with knowing that your running workouts have paid off and your fitness goals are within reach. It is an inner strength that reassures you that you’re on the right path and that no matter what challenges lie ahead, you’re ready for them. Confidence doesn’t mean complacency, however. It’s just knowing that you are ready to push yourself even harder, and that your body will respond positively to the new goals that you set for yourself.

The best part about this list of traits is that you’re not necessarily born with any of them, but they are instead developed over time. And as you become a stronger runner physically, these individual qualities will continue to grow too, making you more mentally tough over time as well.