Tag: care

Spring is a great time of year for cyclists. Not only is the weather warming up at long last, but it is time to break our bikes out of storage and head back out on the road or trail for some serious riding. Before you do, be sure to give your two-wheeled mode of transportation a good tune-up in preparation for the season ahead. Here are some things you should be doing to get your bike ready for spring.

Clean It Thoroughly

If your bike has been sitting around in the basement or garage for the winter, chances are it has accumulated a layer of dust and dirt. Before you set off on a ride, be sure to give it a thorough cleaning. Take a damp cloth and an old toothbrush and wipe down the entire bike, including the frame, brakes, derailleurs, and rims. Use a degreaser on the chainrings and cassette to make sure dirt and grime haven’t built up in those important parts.

Inspect It From End to End

Next, give the entire bike a good going-over to make sure that there are no obvious problems. Check the brake pads to ensure they are not showing too much wear—or, in the case of disc brakes, that the calipers are properly aligned. Take a look at the derailleurs to see if they are shifting properly and that the chain is moving freely through the different gears. Then take a wrench and go through the entire bike, tightening anything that might have come loose while you were riding last year. This will help the bike to feel like new again and could prevent mechanical failures that might lead to an accident.

Check the Tires

Give your tires a thorough inspection before you inflate them. Check to see if the tread is still healthy and keep your eyes peeled for any cuts in the rubber, particularly along the sidewalls. If you find anything amiss, replace the tires before riding. But if all looks well, inflate them to their proper PSI level and make sure they are holding air. The last thing you want is to have a flat on your first ride of the season.

Spin the Wheels

The tires aren’t the only thing you’ll want to inspect. Give the wheels on your bike a good spin to make sure they stay straight and stable while moving. If you find that they are wobbly in any way, you’ll probably want to have your local bike shop take a look at them. Most out-of-balance wheels can be fixed by adjusting the spokes, but leave it up to the professionals to get the job done right.

Lube Up the Chain

If you’re getting ready for your first ride of the year, chances are your chain is in serious need of some lubrication. Apply bike lube evenly to the chain while you slowly rotate the pedals in a counterclockwise fashion. This will keep your bike’s drivetrain operating smoothly and should make pedaling and shifting easier. It also helps to keep dirt and grime from clogging up these important parts.

Examine the Cables

Every bike has its fair share of cables, typically running from the brakes to the front and rear brake pads and between the gear shifters and the derailleurs. Over time, those cables can come loose, begin to fray, or even break altogether. This can lead to serious problems, which is why you should examine them completely before setting out on your first spring ride. Tighten any cables that may have come loose and replace those that are damaged.

Take Inventory of Your Repair Kit

If you ride with any regularity, chance are you carry a repair kit with you on the road. At the start of the spring season, take a peek inside that kit to make sure all of the items you need are still there. If you find certain parts or tools are missing, be sure to replace them before you hit the road for the first time. You definitely do not want to run into any mechanical problems while riding only to discover that you don’t have the tools you need to fix the issue.

One of the most useful and important things that you can carry with you when you travel is a well-stocked first aid kit. Not only does it provide easy access to some basic medical supplies, it is much more convenient to have those items close at hand instead of having to run to a drug store when you need something. But what exactly should you put in your travel medical kit? Here are the basics that every traveler should take with them when they hit the road.

Band-Aids

Probably the most important item to have in your first aid kit is a supply of Band-Aids. The iconic adhesive strip bandages are useful for a number of issues, including cuts, scrapes, insect bites, blisters, and more. Carry a variety of sizes to cover all of your needs.

Personal Medications

It should go without saying, but if you’re currently taking prescription medications for any kind of ailments or existing conditions be sure to pack them in your first aid kit. You’ll need them while you’re traveling, and it is much harder to obtain replacement drugs while you’re on the road, especially if you’re visiting a foreign country.

Antiseptic Wipes and Antibiotic Ointment

You’ll face the potential when traveling of being exposed to germs and bacteria that your body is not accustomed to encountering. This can lead to infection or illness, which is the last thing you need when you’re on the road. Antiseptic wipes and antibiotic ointments can help clean cuts and scrapes, killing dangerous germs in the process. This will help prevent an infection from ever getting started.

Basic Painkillers

Everyone gets headaches from time to time. Having basic painkillers such as ibuprofen or Tylenol on hand can help stave off minor aches and pains, allowing you to be more comfortable in the process. Depending on the situation, these simple medicines could actually play a vital role in how much you enjoy your trip.

Anti-Diarrheals 

One of the most common ailments that we face when away from home is the dreaded “traveler’s tummy” aka “Montezuma’s Revenge” or “Delhi Belly.” If you have Immodium or a similar anti-diarrheal in your med kit you can get relief for this affliction quickly and get back on the road to recovery. This is one of those items that you hope you never need, but are so glad to have when you do.

Anti–Motion Sickness Medications

Many people suffer from motion sickness, but it isn’t something that they experience in their day-to-day lives. Instead, it is an affliction that often appears while people are traveling and find themselves on boats, buses, airplanes, and other modes of transportation that could potentially cause motion sickness. Having medications designed specifically to deal with this issue could save your entire vacation.

Blister Pads or Moleskin

While exploring a new location we usually end up spending a lot of time on our feet. This can lead to unexpected blisters, which can become extremely painful if left untreated. Blister pads or moleskin can help save your feet from unnecessary punishment and get you back to enjoying your vacation quickly.

Electrolyte Hydration Tablets

It is not uncommon for people to become dehydrated while taking part in an active excursion or visiting a warm, humid destination. This can lead to all kinds of issues, including dizziness, disorientation, and nausea. Electrolyte tablets can help overcome those issues and get the person back on the road to recovery.

Sleep Aids

Many people find that they have trouble sleeping when they are staying in hotels, hostels, or campsites. Carrying a mild sleep aid, such as Unisom, can help. These medications are designed to make you drowsy and fall asleep easier—something we can all appreciate at times.

Tools

Round out your travel first aid kit with a set of tools that could come in handy while you’re away from home. For instance, a thermometer is useful for diagnosing a fever; tweezers will allow you to remove splinters or insect stingers and clean debris from cuts and scrapes. Medical scissors are great for cutting bandages or tape. Safety pins have a number of uses too. Be sure to carry these items in your kit at all times. You’ll be glad you have them.

These days, everyone has an opinion on nearly every topic, and with the popularity of the internet, we all have a sounding board where we can share our opinions. Runners are clearly not immune to this phenomenon. As a result, we are constantly bombarded with people’s opinions about what we do and why we do it. One trending topic I’ve seen and heard a lot about lately is a topic so highly controversial, I hesitate to even write about it now. Are you ready for it?
Running stickers on the back of your car. 
*Gasp* Oh the horror and strife these little stickers—declaring our accomplishments to the rest of the world in the form of numbers such as “13.1” or “26.2”—cause our non-running counterparts! What horrible, self-righteous people we must be to boastfully drive around town, rubbing our accomplishments in everyone else’s faces!
All right, maybe I’m being slightly (incredibly) over dramatic, but the complaints are legitimate: there was a Wall Street Journal article slamming people who display the stickers. Or check out this blog post that went viral and inspired a ton of open letters and blog post retorts. Both angrily call out runners as boastful and self-centered simply for posting these distance stickers on their cars.
Normally I would simply turn my head the other way regarding such a silly topic. But recently I had a client finish her very first half marathon, and she expressed some concern and shame over wanting to put a “13.1” sticker on the back of her car. I was saddened that she truly felt embarrassed by wanting to share her accomplishment with the world. So I told her the following, and I’m going to share it with you as well.
You’ve earned it. From a young age, we are all taught not to boast or brag about our accomplishments. But I personally believe there is a huge difference between bragging and being proud of the things we have worked hard for. Training for and racing a long distance run isn’t something just anyone could do. If they could, they would have by now, but as it stands, only a very small portion of the population has completed a half marathon, marathon, or beyond. You should be proud of such a feat!
Self expression. People put bumper stickers on their cars for nearly every topic imaginable. Politics. Sports. Declaring how much they love their German shepherd. Why can’t you put a sticker with a number on it—one that lets all other running enthusiasts know “Hey, I’m a runner too”? Frankly, out of all of the bumper stickers I’ve seen in my lifetime, an oval circle with the number “26.2” on it is probably the second least offensive kind, right behind the “my kid is an honor roll student” stickers.
You never know who you might inspire. People are always watching. A co-worker, neighbor, or some other acquaintance may see the sticker and strike up a conversation about running. Next thing you know, they are contemplating whether they could ever accomplish such a feat. Or maybe the complete stranger driving behind you has always been curious about running a half marathon, and seeing your sticker is the last tiny push they needed to sign up for that race. That sticker could change a life. That may sound far fetched, but I totally believe it is possible. You just never know.
Finally, this one may sound like it came straight from an elementary school playground, but…
Who cares what others think anyway? More often than not, the people who are the first to criticize are those who have some sort of insecurity themselves. The people who claim to be bothered or offended by your stickers are likely the ones who fear they could never do such a thing themselves. Or maybe they simply just don’t understand your love for running. Whatever the case, their opinions of running only affect your love for running and your accomplishments if you let them.
Don’t let them. 
Run on, my friends. And don’t forget to add those stickers to your car so I can wave enthusiastically as I drive by.

Internet shopping: We all do it. In our current technologically “plugged in” world, it’s all too easy to hop on your laptop, search the web for your favorite style of running shoes, click “buy,” and have them show up on your doorstep 48 hours later. The convenience of making your running purchases online can’t be denied. But taking the extra time to visit and shop at your local running store can be far more beneficial than simply acquiring the running gear you need. Here are eight reasons why you should skip online shopping and visit your local running store instead.

1. Let’s get the obvious out of the way: By shopping at your local running store you are boosting your local community. Supporting locally owned shops helps create jobs for your neighbors and helps your community thrive. 

2. Get to know the local running community. It’s so much more than a store full of new shoes; your local running store is the epicenter of running in your town. Learn about upcoming races, training programs, or volunteer opportunities. Meet a new running partner, learn about an unfamiliar trail, and score a pair of new shoes while you are at it.

3. Speaking of new shoes: A huge corporate website on the internet can’t look at your foot and determine what type of shoe would work best for you. Your friendly local running store staff, on the other hand, can. Further, you can ask any questions or discuss any concerns with an actual person instead of relying on an FAQ page or random internet shoe reviews.

4. Try a new endurance nutrition product! Many running stores have a variety of nutrition options for sale in single serving sizes, whereas ordering on the internet almost always results in bulk or boxed items. Bulk options are a huge commitment, especially if you don’t know if that product will work well for you.

5. Not sure what size shorts/compression sleeves/hydration pack you need? Save yourself the stress of guessing (and possibly having to return an item through the mail). Try them on at your local running store instead!

6. Find something you don’t actually need…but you want anyway. A new sparkly headband? How about a 13.1 sticker for your car? Or brightly colored socks? Impulse buys aren’t just for grocery store checkouts, and running store impulse buys are way more fun.

7. Get motivated! Feel like you’re in a training slump? Head to your local running store. Just being surrounded by other runners and shiny new running gear may put a spark in your sneakers and training motivation. At my local store, the owners have lined one wall with race bibs and race medals. Seeing all of those miles covered by local runners is enough to inspire me to push harder!

8. Let’s go back to reasons number one and number two: Supporting your local running store, in turn, helps support and grow your running community. Many running stores help sponsor local races and events. The more races and running events available, the more likely that outsiders and new runners will discover and join the running community. The more new runners that support the local running store, the greater opportunity for the store to sponsor more events. It’s the circle of running life! 

I’ll be the first to admit that yes, internet shopping is much faster—and often less expensive—than going to a small, locally owned running store. But supporting your local store truly does benefit you as a runner. So the next time you need a new pair of running shoes or some electrolyte drink mix, skip the internet search and shop local instead!

Unlike most outdoor activities, going on a hike doesn’t require a lot of specialized gear or training. Sure, you can load a backpack full of equipment if you’d like, but really all you need is a good pair of boots to keep your feet comfortable out on the trail.

Finding a pair of hiking shoes that are right for you has gotten more difficult in recent years, however, thanks in no small part to the sheer number of options that are now available. Not only are there hiking boots made for practically every type of environment imaginable, many of them are made from sophisticated fabrics and materials and feature high-tech soles and a host of unusual design elements that may or may not be important to the person buying them.

If you’re in the market for a new pair of hiking boots, we have some tips that can help you sort through all of these different options and pick the ones that are best suited for your particular needs.

Buy Shoes That Match Your Style of Hiking 

The first thing you need to think about when selecting new boots is the type of hiking that you plan to be doing in them. This will be crucial in the long run for keeping your feet healthy and comfortable while out on the trail. For instance, if you’ll mainly be making short day hikes on clearly marked and easily accessible routes, you can get away with wearing a much lighter boot than someone who will be backpacking through high alpine settings for several days at a time.

Just like with most other outdoor sports, having the right footwear is key. Hikers strike a fine balance between the weight of their shoes and the amount of protection they provide. Shorter hikes mean lighter shoes but less protection, whereas longer, more challenging treks require boots that are more substantial. Understanding your own specific needs will make it easier to identify the shoes that work best for you and will ultimately lead to you being better prepared for the trail.

Boots vs. Shoes 

Generally speaking, hiking footwear comes in two different styles, shoes and boots. Hiking shoes typically are low-cut, lighter in weight, and have more flexible soles. This makes them better suited for day hikes or light backpacking duty when ankle support isn’t necessarily a major concern. They are popular with hikers who like to travel a little faster or who feel confined in a more robust boot.

Hiking boots, on the other hand, tend to weigh more, but provide higher levels of protection for both the ankles and feet. They feature mid- and high-cut designs and soles that range from flexible to very rigid, depending on the terrain that they’re intended to be used on, the duration of the hike, and how much your pack will weigh. Backpackers and mountaineers will want something with a more rigid sole, whereas those walking shorter distances will forego such levels of protection in favor of a more comfortable fit.

Which of these styles works best for you is completely a matter of personal preference, but it is important to understand their strengths and weaknesses when deciding which type of footwear will best address your needs.

If the Shoe Fits…

Finding just the right fit is an important part of selecting a good hiking shoe. Obviously, you want to find one that feels comfortable on your feet and provides plenty of support, but there are other important factors to consider too.

For instance, you’ll want a shoe that has plenty of room in the toe box so your foot isn’t smashing into the front of the boot while you’re walking. You’ll also want to be sure that a boot fits snugly, but not so much that it is uncomfortable to the point of potentially cutting off circulation. On the other hand, the shoes shouldn’t be so loose that it feels like your foot is sliding around inside them either. That’s a good way to develop blisters, which will quickly ruin any hike.

When trying on hiking boots, be sure to wear the same type of socks that you would use on a typical hike. This will help you to get a better idea of how the shoes fit and understand how they’ll perform. You don’t want any surprises when you set out to wear them on the trail for the first time, which is when you’re most likely to discover problems.

Don’t Spend Too Little or Too Much 

One of the other important factors to consider when buying hiking boots is how much you want to spend. Although there are now many footwear options to choose from, the price range between the high and low ends is also as wide as it has ever been. These days it is possible to find hiking shoes for as little as $30, as well as boots that cost hundreds.

You’ll want to avoid those cheaper options as much as possible, because they don’t tend to be very durable and won’t offer the level of support that you’ll typically need either. On the other hand, expensive high-end boots will definitely be plenty rugged and durable with great traction and support, but spending money on that type of shoe would be overkill for most of us. Unless you routinely venture into extreme environments, you’ll get better value from footwear that more closely aligns with the type of hiking that you do.

The bottom line is that you should spend a little extra money on a good pair of boots that will last you a long time, but don’t get lured into dropping a lot of cash on footwear that you simply don’t need. Also, stick to name brands that are well known and trusted. In the long run, you’ll be much happier with your purchase.

The typical American medicine cabinet is full of expired and unused drugs that often sit untouched for years. When there’s a need for additional space in the medicine cabinet only a fraction of these medications will get disposed of properly. In 2015, approximately 4 billion prescriptions were filled at pharmacies throughout the United States. It’s estimated that of those 4 billion prescriptions, as many as one-third are never used.

Fortunately there are a few safe alternatives for disposal so that we don’t have to let expired or unused prescriptions accumulate dust in the medicine cabinet.

Expired and unused medications generally should not be flushed down the toilet, poured down the drain, or thrown out in the trash. Studies have shown that over-the-counter and prescription drugs can make their way into our nation’s waterways if we don’t dispose of them properly. Once in the waterway they can contribute to water pollution and cause adverse effects on aquatic life. When drugs are discarded into the trash there’s a possibility that they’ll be found and misused or pollute the soil in a landfill.

The good news is that there are plenty of community-based drug “take-back” programs to help minimize the amount of flushing and tossing of medications. These take-back programs allow people to drop off their unused medications at convenient locations. The reason that take-back programs are so successful is they are convenient and they keep unused drugs out of our waterways and prevent drugs from being misused by someone who finds them in the trash.

At least once each year there are National Prescription Drug Take-Back Days. According to the U.S. Department of Justice: “The National Prescription Drug Take-Back Day aims to provide a safe, convenient, and responsible means of disposing of prescription drugs while also educating the general public about the potential for abuse of medications.”

This year a take-back day is scheduled for April 30, 2016, from 10:00 a.m. – 2:00 p.m. On April 1, 2016, the Department of Justice will provide information on collection sites near you.

Another option for locating a disposal program in your area is finding a local pharmacy on Dispose My Meds by typing in your zip code. The map will reflect any local pharmacies near you that accept unused medications.

If a pharmacy isn’t an option, contact your local law enforcement agency to find out if medication disposal is available at the precinct or another local agency. It’s also worth checking in with the prescribing physician about a take-back program.

As a last resort, if no disposal instructions are given on the prescription drug label and no take-back program is available in your area, throw the drugs in the garbage following this protocol suggested by the U.S. Food and Drug Administration:

• Mix medicines (do not crush tablets or capsules) with an unpalatable substance such as dirt, kitty litter, or used coffee grounds.
• Place the mixture in a container such as a sealed plastic bag.
• Throw the container in your household trash.
• Scratch out all personal information on the prescription label of your empty pill bottle or empty medicine packaging to make it unreadable, then dispose of the container.

There are a number of options for proper disposal of unused and expired medications. Spending the time to find a take-back location in your area will help prevent water pollution and the possibility of drug misuse.

I’m certain I’ve been through the spectrum of hair health issues. At times I’ve dealt with oily hair, dry scalp, limp hair, itchy scalp, thinning, and excess breakage. I tried dozens of treatments at my local drugstore and have even tried a few treatments at the salon, but nothing worked. The solution was as simple as looking in my kitchen. Now some of my messiest foods are improving my hair’s health.

The Kitchen Serves Up the Solution

I’m always up for trying a DIY solution for beauty and health. When I read about some DIY hair recipes to improve my hair and scalp’s health, I had to try them.

I already had most of the ingredients in my kitchen, such as avocados, eggs, honey, and molasses. I did have to make a special trip for the seaweed recipe, though.

Restore Moisture With Honey

Honey isn’t the easiest to apply, but it took my dry, damaged hair and made it soft and luxurious. I also recommend it if you’re out in the sun a lot.

You should shampoo your hair before applying this DIY moisturizing hair treatment. Leave your hair damp. Then mix 2 tablespoons of olive oil with a half cup of honey and massage into your hair. The olive oil moisturizes your hair and helps the honey to spread evenly. Wait 20 minutes and shampoo out.

To help strengthen and moisturize, sometimes I add 2 tablespoons of pureed avocado, which rejuvenates my hair even more.

Eliminate Frizz With Avocado

You’ll notice I use avocado in many hair recipes. That’s because it’s full of nutrients that naturally improve hair and scalp health. It’s not just for great guacamole!

I love using this avocado recipe in the winter when my hair gets extra dry and frizzy. Apply half a well-mashed avocado to clean, damp hair. Leave on for 15-20 minutes and rinse. If you don’t mind a messier version, add in 2 tablespoons of coconut oil and 2 teaspoons of olive oil for extra moisture.

Eggs Treat All Types

Eggs are kind of a universal treatment for better hair health: Egg yolks moisturize, and egg whites treat oily hair. I usually have to use the egg whites in the summer when my hair gets oily fast. Once a month is all it takes for eggs to make a major difference. A single egg is ideal for normal hair. 

Honey and Yogurt Mask Fights Flakes

Even when my hair is oily, I tend to have flakes. It’s a battle I’ve often fought and lost. Now, my hero, the honey and yogurt mask, has saved me (or at least my scalp).

Plain yogurt strengthens my hair and erases dandruff. I love how my hair looks afterward, and a non-itchy scalp is a huge plus.

I use 2 handfuls of plain yogurt and mix in 2 tablespoons of honey. A banana or half an avocado would be a great addition too. Work the mixture over your hair and scalp, leave on for 20 minutes, and rinse.

Strengthen and Moisturize With Molasses

I honestly wasn’t sure how well molasses would work in my hair, but it’s become my go-to deep conditioner. Some people even use it as a pre-wash treatment.

I prefer to use blackstrap molasses, but any darker molasses does well. If you have light colored hair, use honey-colored molasses to avoid darkening your hair.

Mix one part molasses with one part olive oil, avocado oil, or coconut oil. The exact amount depends on your hair length. You can also add this to your favorite conditioner for an extra boost of moisture. Leave on for up to 20 minutes and rinse thoroughly.

Seaweed Heals Hair

Seaweed is a powerful little ingredient, though a bit messy. I’ve used several seaweed recipes and they’ve helped with dryness, dullness, and damage.

For the easiest DIY hair mask, add warm water and seaweed to a bowl. Let the seaweed soak for an hour. Strain out the water and apply the seaweed to your hair. I leave mine on for 30 minutes and then rinse.

I highly recommend trying different forms of seaweed and algae, as each has its own beneficial properties. Green, red, and blue algae boost hair growth, for instance.

I alternate masks depending on my hair needs. Since starting, I’ve noticed that my hair is healthier than it’s ever been. Try the best mask for you once every other week and you’ll start to see improvement.

One thing that often surprises new runners is the fact that there is so much more to picking the right running shoe than walking into the store, finding your size, and a color scheme that appeals to you. No—there are many different types of running shoes for all different types of runners, types of terrain, and types of feet. And picking the wrong one could lead to discomfort and even possible injury. Not only is this information overwhelming, but the jargon thrown around when discussing a running shoe can be utterly confusing.
So let me break it down for you. First, we’ve got the anatomy of a running shoe. Although there is certainly more terminology than listed below, these are some of the more common terms you are most likely to hear.
Sole: This one might be obvious to most people, as it is the bottom of the shoe. But in the running world, we break it down into three separate parts: the outsole, the midsole, and the insole.

• The outsole is the very bottom of your shoe, the part that comes in contact with the ground. It is typically made with a harder type of plastic and is where there is “traction” or grip.
• The midsole is the layer that sits between the outsole and the upper. (If you’re a visual person, imagine that your foot goes between the midsole and the upper.) The midsole is where you will find the cushioning, if any, of the shoe.
• The insole, or sock liner, is the first layer of soft foam your foot rests on inside the running shoe.

EVA (ethylene-vinyl acetate): Lightweight, foam-based cushioning used in the midsole.
Polyurethane: A more durable and stable cushioning than EVA, often used in the midsole.
Upper: This is the top half of the shoe, i.e., everything that isn’t the sole. This material is typically softer and lightweight, often made out of a mesh-type fabric to allow for air circulation.
Tongue: This is a separate strip on the upper. It helps prevent the laces from rubbing on your foot. I’m not entirely certain that they didn’t name this piece “tongue” because it essentially sticks out like a human tongue from the opening of the shoe.
Eyelet: These are the little holes the shoelaces go through. You likely remember playing with them when you were learning how to tie your shoes.
Heel collar: The inside back portion of the shoe that provides comfort around the ankle. Often this area is cushioned to help prevent any soreness or chafing around the Achilles tendon.
Heel counter: An internal support feature in the rear of the shoe that conforms to the shape of your heel. This helps prevent your foot from slipping around inside of the shoe.
In addition to the parts of a running shoe, here are some other helpful running shoe terms you may want to know:
Heel drop: Often also referred to as the heel to toe drop or heel-toe differential. This essentially refers to the difference in height between the heel and forefoot (toe area) of your shoe. Many sneakers have added cushioning in the heel for support. So for example, if the heel of your shoe (midsole + outsole) is 22 mm high but the forefoot (midsole + outsole) is 10 mm high, then you have a 12 mm heel drop. For further reference and to better imagine what a heel drop is, picture a bare foot on the ground. Both the heel and the toe are touching the ground, so the drop would be zero. But if you put a 6 mm wedge under your heel, with your bare toes on the ground, the heel drop would now be considered 6 mm.
Supinate: Supinate is a common term for how a runner lands on their foot when running. When there is insufficient inward roll of the foot after landing, this is considered “supination” (or underpronation). Runners who supinate typically land on the outer edge of their sneaker.
Pronate: The opposite of supinate, when runners pronate typically the outside part of the heel makes initial contact with the ground. The foot rolls inward about fifteen percent, coming in complete contact with the ground. The rolling in of the foot optimally distributes the forces of impact, ending with the runner pushing off evenly from the front of the foot.
Overpronate: A runner who overpronates has a foot that rolls inward more than the ideal fifteen percent (as in pronating, above). This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. A runner who overpronates will push off the ground using mainly the big toe and second toe, which then must do all the work.
Stability shoe: These are designed for runners who overpronate and need maximum cushioning and stability in a running shoe.
Neutral shoe: These shoes are designed for runners who either supinate or do not pronate. In other words, who land neutrally on their foot.
Even though you’ve now read all of these definitions, they still might be a little confusing when you’re trying to figure out what you need in a running shoe. When in doubt, be sure to visit your local running shop. The expert staff will be able to take a look at the wear pattern on your current shoe—or even watch you run—to help you determine what kind of shoe is best for you.

Dogs aren’t just man’s best friend, they can be his best running companion too. Not only are our canine pals fast runners, but they also tend to have plenty of stamina to get them through long workouts. On top of that, dogs genuinely love to run and are almost always ready, willing, and able to get outside and hit the trail with us. It is difficult to find that kind of commitment and dedication from a human running partner, who will often leave you hanging when you need them most.

But not all breeds are well suited for running. Some are more naturally gifted than others, and as a result, they make better companions for those longer workouts. If you’re interested in getting a dog that can join you on a run, here the top breeds to consider.

Australian Shepherd 

Smart and agile with energy to burn, the Australian shepherd is an ideal runner over medium and longer distances. They have excellent stamina and generally like to stay very active and busy, which means when you reach for the leash, they’ll probably already be waiting for you at the door. If you’re looking for a breed to join you on daily workouts, this is a great choice.

Siberian Husky

The marathon runners of the canine world, Siberian huskies were built for running over longer distances. Everyone knows that they were bred to pull sleds through the snow, but in reality, they simply like to run, no matter what the circumstances. As a high-energy breed, they also enjoy daily exercise, and chances are you’ll be ready to call it quits long before they are. Just keep an eye on them in warm weather, as huskies are happiest in the cold.

Labrador Retrievers 

Labs are one of the most popular breeds of dogs in the entire world, which means you just might have the perfect running partner living right under your nose without realizing it. Lean and strong, Labs are versatile runners capable of quick sprints or a more moderate pace over longer distances. They are also very eager to please, which means that they’ll probably be down for whatever type of workout you throw their way.

Weimaraner 

With long legs and a lean body, the Weimaraner is a natural runner as well. Very smart and athletic, their short-haired coat makes them better suited for running in warmer environments where dogs with thicker fur might quickly overheat. Blessed with plenty of energy, this is a dog that will benefit from regular exercise routines.

Standard Poodle 

Originally bred to be water retrievers, standard poodles are smart, eager to please, and extremely athletic. Their lean bodies make them adept at running medium and longer distances, with enough endurance to keep them moving for hours on end. And since their coats are made of hair rather than fur, they are a great choice for someone who might be allergic to other types of dogs.

Jack Russell Terrier 

They may be diminutive, but Jack Russell terriers are nevertheless great runners, thanks in no small part to their boundless energy. Quick, agile, and clever, this is a breed that is built for shorter, more intense workouts, such as a fast-paced 5K. Since they don’t take up a lot of room, they’re good for runners who live in an apartment or a small house.

Vizsla

If Siberian huskies are the marathon runners of the dog world, the Vizsla just might be the decathlete. You’ll be hard-pressed to find a more athletic breed than this one, which can run fast over long distances, navigate obstacles with surprising agility, and jump much higher than you would expect from a dog this size. Once a Vizsla becomes accustomed to running regularly, he’ll more than likely be the one begging you to go.

Alaskan Malamute 

Big and strong, malamutes are known for their exceptional endurance. While they aren’t nearly as fast as some of the other breeds on this list, they are capable of running great distances, often pulling a heavy sled behind them as they go. Powerful and good-natured, these gentle giants can become overly anxious if they don’t get enough exercise on a regular basis.

German Shepherd

You’ll be hard pressed to find another breed that is as loyal, friendly, and protective as a German shepherd. They are also eager to please, have plenty of endurance, and are incredibly strong too. That combination of qualities makes them great running companions, and the fact that they love kids means they’ll fit into a family unit quite nicely.

Border Collie

Perhaps the smartest breed of them all, the border collie loves to stay active and have a job to do. They are fast, agile runners who can turn on a dime without missing a step. With incredible bursts of speed they are able to cover short distances in a flash, but with proper pacing they can also run for miles, and since they are so good natured, you won’t hear them complain one bit.

Which of these breeds is right for you? That depends on your particular running style and lifestyle. But honestly, just about any one of these breeds would make a great running partner—not to mention a great addition to the family.

One of the more surprising trends in outdoor sports over the past couple of years has been the rise in popularity of the so-called fat bike. These new rides resemble mountain bikes in many ways, but have massively oversized tires that allow them to roll over mud, snow, and sand with ease. This has opened up some new possibilities for riders and changed our perception of where we can go on our bikes. But is it a good fit for you, and how does it play into your fitness goals? Read on to find out.

Origins of the Fat Bike 

The exact origins of the fat bike are a bit nebulous, although it is clear that they have been around in some form or another since at least the early 1980s. The modern fat bike—with more sophisticated components, better frames, and the namesake tires—first started to appear on the scene in the early 2000s. It was around then that this type of bike was developed independently and simultaneously in both Alaska and the American Southwest. Because of their ability to ride over snow, ice, and sand, the fat bike seemed ideal for those two environments.

Today most major manufacturers make at least one model of fat bike. What started out as a fad among a very niche group of riders has grown into a very popular segment of the cycling business. In fact, it has been one of the fastest-growing segments of that industry for the past few years, and for now that popularity doesn’t seem to be waning in any way.

What Is a Fat Bike? 

As we mentioned, a fat bike resembles a mountain bike in many ways, particularly in the geometry of its frame and the components (e.g., brakes and gears) that are used. But, of course, the distinctive features of this type of bike are the massive tires and large rims that not only define its performance but also give it its unique look.

Fat bike tires are generally about 3.7–5 inches in width, with rims that are roughly 2.5 inches thick. Those tires are often underinflated (8–10 psi) to help maintain good traction on unstable surfaces. The fat bike also has wider forks to accommodate the larger tires, which only helps to enhance its already distinct looks.

Not Built for Speed 

If you’re the kind of cyclist who enjoys going really fast either on the road or trail, fat biking might not be for you. The oversized tires are made for riding over rough terrain, not for speed. That isn’t to say that you can’t get a fat bike rolling along at a brisk pace, it just takes a lot more effort and a smooth surface to do so. A fat bike isn’t as agile as other types of bikes either, which takes a bit of getting used to when you first ride one.

On the other hand, those same tires that define the bike’s performance also allow you to ride in places you didn’t think were possible. For instance, the large, soft tires do well on sand and soft dirt, where even traditional mountain bikes can falter, and there is no other type of bike that comes close to its performance on snow and ice.

Beginner Friendly 

Fat bikes may not be built for speed, but they are generally quite friendly to inexperienced trail riders. Because those bulky tires can effortlessly roll over nearly any obstacle, a fat bike is a great choice for someone just learning to ride off road. Also, most fat bikes generally have a ride that is best described as “floaty,” which can make an uneven trail much more tolerable for those who aren’t accustomed to a rough ride.

All-Season Riding 

One of the best reasons for taking up fat biking is that it allows you to ride outside all year long, no matter the conditions. Traditionally, road cycling and mountain biking come to an end during the winter months, as snow and ice make it difficult at best to continue riding. Those surface conditions aren’t a concern with a fat bike, which allows you to ride with confidence even in the dead of winter. This versatility has helped to make this type of bike very popular in places where that season tends to linger for far longer than it should.

It’s a Great Workout

Because those big, bulky tires are tough to get rolling, let alone maintain any kind of speed, riding a fat bike can require a lot more effort than a road or mountain bike. That makes it a great workout for someone looking to lose weight and improve their overall physical conditioning.

Believe it or not, studies have shown that you can actually burn more than 1,000 calories per hour while riding a fat bike. That is an incredibly high number and a testament to how much work it takes to keep those large wheels rolling. That is much higher than other types of cycling and puts it on par with the most intense workouts available.

If you’re looking for a form of exercise that is both intense and fun, fat biking just might be the right choice for you. This type of cycling is very forgiving in terms of riding technical trails, but it still provides a great workout.