Ridgerunner Sports

Please read this article regarding the foot strike debate: The Footstrike Debate

Here is an article, which I wrote, on the same topic.

LET YOUR FEET LEAD YOU
Mary Goss-Crowson

I have been a forefoot runner for 36 years. I never knew that it would become the recommended way to travel. In more than one of my marathons, I had would-be coaches telling me that I could not run 26.2 miles on my toes, but I did what came naturally to me.
We are very conservative here at Ridge Runner Sports into the barefoot movement. It is just not for everyone. We have seen many stress fractures and knee issues from overzealous runners. I am in favor of the latest trend of shoe manufacturers to lower the heel so that an 8 millimeter heel drop or less is the norm. However, I know that you do not need a certain pair of shoes to become a forefoot striker.
The Chi Running book offers some helpful suggestions into running form and foot strike:

Posture should be a straight line from the crown of the head to the bottoms of the feet, creating a column.
The column should lean slightly forward as you run.
As you fall forward, gently peel your feet off the ground to keep up.
Allow your pelvis to rotate as the movement of your legs creates a counter-rotation between your upper and lower body.
Run with your heart first to cooperate with the pull of gravity.
Stride length should be dynamic, increasing with speed (like gears.)

If you are fairly light weight, biomechanically efficient, and not prone to injuries, we have a new shoe by Merrell called the Bare Access. It has a 0 heel drop, but it is equipped with an 8mm midsole to disperse shock. Each shoe weighs 5.6 ozs. Merrell employs the durable Vibram rubber outsole with pods, allowing flexibility and natural foot movement. The mesh upper allows for breathability, and the Aegis antimicrobial liner resists odor. This shoe, like many Merrell products is Vegan friendly.
Men's Bare AccessWomen's Bare Access Arc
Visit Merrell's website to learn about their contributions to the outdoors and their products.
Remember to proceed with caution, let your heart lead you, then let your feet find their right stride.

Here are some fun videos for your viewing:

http://youtu.be/c26Q4DYH03k

http://youtu.be/x6Bv7_CwB6w

Problems with Drinking
Mary Goss-Crowson

Fluid intake rarely balances sweat loss, which leads to dehydration. Scientifically, dehydration is caused by the accumulation of salt to the body (which binds water from the tissues) because human kidneys cannot secrete the salt efficiently enough. Some symptoms of dehydration are nausea and muscle cramps.
We are driven to drink because of the small loss in blood volume due to sweating, breathing, or crying. One reason that we do not drink enough is that when the lips are moistened, a signal is sent to the brain to stop drinking well before the fluids have been compensated. Additionally, fluid passage from the mouth to the stomach is monitored by the central nervous system, and this causes the drinking to stop before the deficit is corrected.
Knowing what to drink, when to drink, and how much to drink is a problem for all of us who exercise in the heat. Though athletes will drink more fluid if it is chilled, it has no important effect on core body temperature.
Here are a few recommendations to keep you hydrated.

1. Drink before your work out.
It is recommended that you train your gut to drink 8-16 oz. of a sports drink 15 min. before exercise. The purpose is to help your muscles sustain their ability to burn carbohydrates. At least one study suggests 40 oz. two hours prior to the exercise.
Products: Gatorade 01 Prime, fruit juices, and coconut juice. Look for products with a lot of carbohydrates.

2. Drink during the workout.
You should consume 4-8 oz. of liquid every 15 minutes during exercise.

Product	Electro- lytes	Calories	Sugar	Chloride	Potassium	Sodium	Manganese	Magnesium
Gatorade G2	2	150	42g		90mg	330mg
Zym tabs	13	7	1		50mg	250mg		50mg
Clif Elixir Tabs	13	10		68mg	70mg	420mg	1.4mg	18mg
Ultima Replenish	13		0		225mg	112mg	36mg	36mg
Propel	2	30	6g	0	120mg	105mg	0	0
Cytomax	3	150	16g		225mg	120mg		Trace
Powerbar Endur.	4	210	27g		30mg	480mg		24mg

A simple electrolyte drink can be home-made by using the correct proportions of water, sugar, salt, salt substitute for potassium, and baking soda. (This sounds yummy!) Salt tablets and pickle juice are not recommended as the
best means of increasing sodium intake because it is likely that some athletes would take in too much salt with insufficient water.

3. Drink after the workout for recovery.
Recovery products should be focused on protein.
Products: Gatorade G series 03, Yoo-Hoo, or chocolate milk. (It is recommended to avoid dairy products 48 hrs. prior to an intense workout or long workout.) There are many protein bars which are geared toward recovery, such as those made by PowerBar and Clif Bar.
Another phenomenon may occur if too much water is consumed without electrolytes, causing an imbalance. It is called water intoxication, hyper-hydration, water poisoning or overhydration.
This situation normally occurs in extreme conditions, such as water-drinking contests or during long bouts of intensive exercise where only water is available. In these instances, water becomes like a poison when over-consumed. Symptoms of overhydration are headache, personality changes, changes in behavior, confusion, irritability, and drowsiness.
Normal water consumption – even without exercise – is 1 to 2 liters per day.
I hope that you find this information helpful. How to transport your fluids could be another article, but find something that works for you such as the hydration systems offered by Fuelbelt, Nathan, or Camelbak.
Another suggestion is to do your own research on the gels and chews. They can provide much in the way of electrolytes and carbohydrates. Be sure to try all of these products before race day. Do not leave yourself open for surprises on your big day.
Mary has been drinking while running in the Springfield area for 35 years.

Diva Night

I think the pictures speak for themselves.

We all had fun. It was our night to be frivolous.

Thanks to:

Absolute Health Solutions: Chena Anderson, naturopathic doctor

Linda Bamber, B.S., Food Science and Nutrition

Diane Dean, naturopathic doctor

Body Kneads Therapeutic Massage: Jenitia VanSickle, LMT

Ceci Drake, LMT, CIMI

MAC Cosmetics: Melissa Henning, makeup artist to Barak Obama (really).

Noevir Skin Care: Janice Markley, Distributor

Wellness Concepts: Jill Aleman, L.Ac. & Tania Reavis

Akins Natural Foods Market,

Vino 100.

RRS FOOT CLINIC AND 8K FUN RUN
by Mary Goss-Crowson

In 1976, I began my running career. There were not many races back then, but we were able to do Saturday morning fun runs, which were put on by Floyd Johnson through the National Jogging Association.. I still remember my first five mile run through Phelps Grove Park. We earned a patch for reaching various milestones.

This preceded the forming of the Ozark Mountain Ridge Runners Club, which happened around 1978. I was one of the original 12 charter members.

In 1982, when we started Ridge Runner Sports, our mission statement was "to promote running and health through physical fitness in around the Springfield area."

Saturday, February 21, was a return to these running roots. First, we had a very fun run throughout the downtown area. Then Craig had breakfast ready for us when we returned to the RRS downtown store.

Finally, Dan Mostrom did a superb job on the foot clinic and nearly everyone stayed to listen. I am certain that there was a run on pectin that afternoon, as we all learned it would help us to rebuild our collagen, which helps prevent injuries.

I have posted some photographs below.

Stay tuned for our next running adventure.

CONGRATULATIONS DRURY CROSS COUNTRY TEAM!
We are so proud of the Drury Cross Country team. Not only have they had a strong season overall, but on September 27, they won the Roy Griak Invitational in St. Paul, MN. Three RRS employees run for Drury -- Chris Yates, Case Van Arkel, and Matt Van Arkel. Congratulations to coach Jon Van Arkel as well! There is a link to the Drury Cross country website on our links page.
Chris, Case, and Matt

LUELLEL HICKMAN WINS BERRYMAN 12-HOUR OFF-ROAD DUATHLON
On August 23, the Berryman Off-Road Duathlon kicked off at 7 a.m. for the 12-Hour individual racers and teams. The 6-hour racers and teams started at 9 a.m. The Berryman Trail is located near St. Louis, MO.

The 12-hour race unfolded as a two-man battle. Local athlete Lullel Hickman, who won the race in 2007, raced neck and neck with Eric Buckley, a veteran endurance athlete for almost 11 hours straight. Lullel Hickman won by three minutes and retained the title of 12-Hour Off-Road Duathlon Champion!

Congratulations to Lullel, who failed to mention this to anyone. (I got this information from Bonk Hard Racing.)