By Elizabeth Jenkins

Looking to really WOW your running loved one this year? Looking for the perfect gift to make them squeal with excitement on Christmas morning? You’ve come to the right place. Here is a gift guide to help you figure out exactly what the runners in your life want under the tree this year.

This post will be organized by type of runner. Sometimes it’s easier to go that route rather than by wondering “what would so-and-so like?”

The Non-runner who doesn’t want to be a Runner. Ever.:

• A membership to the Jelly of the Month Club. That there is gift that keeps on giving.
• A VitaMix blender.
• An iPad.

The Non-runner who wants to be a Runner:

This group of gift-getters is probably the easiest to shop for because 1. They need everything, and 2. They don’t know what they like and don’t like yet so your chances of messing up are pretty slim.

• I would highly suggest a pair of running shoes. Nothing will be more well received than a shoe fitting from our knowledgeable staff at Salt Lake Running Co. We will take them through the entire fitting process, including the Biomechanical Analysis, to ensure they get into the right shoes.
• A running outfit. Giving the gift of non-cotton running apparel is welcomed by pretty much anyone who enjoys sweating daily. Cotton kills. Remember that.
• A running bra. A supportive running bra could save your loved-ones back, her life, and probably your marriage.

The Casual Runner:

• An iTunes Gift card to keep them entertained while on the treadmill.
• YurBuds. These head-phone adapters are quite possibly the best invention to keep your ear buds from slipping out of your ears while running.
• Non-cotton socks. Convert to them now. Avoid blisters later.

The Regular Runner:

• A Sweaty Band to keep their hair from going crazy!
• A running-themed Christmas ornament.
• A new pair of running shoes, because they probably burn through a lot of shoes. (If they have bought their shoes from us before, we can look up the right size and right shoe to make sure you get it right. We can also look up clothing sizes!)
• Stickers which scream “I’M A RUNNER”
• The Nike Sportband. It’s great for the regular runner because it gives all the important data, but none of the geek-out freak-out data.
• A foam roller to help them stay injury free!
• Nike Pro Combat half-zip long-sleeve top.

The Avid Runner:

• Garmin, Soleus or Nike GPS watch.
• Nutrition! Gels, electrolyte supplements, bars…always great to add a little extra oomph to your gift.
• Compression socks or sleeves
• SOCKS. Ask any runner… you can never have enough.
• Ice Breaker merino wool underwear. Help keep their keester from freezing off.
• Pay their way into their dream race. They will most likely do it if someone else has invested in them too!
• Pearl Izumi anything. Pearl Izumi makes amazing, high-quality products any runner will be sure to LOVE.

For any more suggestions, feel free to ask any sales associate while you are in our stores to help you find the perfect gift. We can definitely help!

I am somewhat of an expert when it comes to wild hair. I have blonde, curly hair and by request of my husband I am growing it out, which leaves me with the challenge of taming it daily. Long or short, I know what it takes to keep hair tame, and out of the face.

When I was first married my hair was short, and during my runs I needed to pull it back with something. The easiest way I found to pull it back was using headbands. When I would run I’d grab any headband and hope it would work. I soon learned that wearing just any headband slowed me down. Every couple of minutes I had to re-adjust to keep it from slipping back, and it even slipped off my head completely (I had to stop my run and go back to get it).   The last thing I want to bother with on my runs, especially races, are silly headbands slipping off my head.

Does this sound familiar?

The purpose of a headband is to keep your hair out of your face, and in place during your whole run. Now that my hair is long again, it is worse than it was when it was short. Little whispy’s don’t stay back in the ponytail and get in the way and before you know it you have hair in your face.

Just last month I discovered the best headband I have ever used. Allow me to let you in on my little discovery, they are called Sweaty Bands. Sweaty Bands are headbands that stay in your hair; they are true
With my Sweaty Bands I have successfully run a marathon, half marathon, 5k, and several long distance training runs without having any slippage. I am able to run every mile, and race without any concern for my headband to slip off my head.no slip sweat bands. They are uniquely designed to stay in your hair, and to look cute while you exercise (Bonus!). Sweaty Bands stay in your hair during the whole run.

I absolutely love Sweaty Bands. Now is the time you need to come in and grab a few of your own. They have patterns, designs, plain colors, reflective, thin and thick head bands. No matter your style or preference, no matter your hair style or length, you will find one that will work for you.

Since they are cute, you don’t have to use them for just fitness and running, you can use them any day, to add a little spice to your outfit or hair style. If they get a little dirty or stinky from all the use you are going to put it through, go ahead and throw it in the wash and they will be as good as new. If you’re looking for a solution to the hair in your face or the worry about your headband slipping and looking ridiculous, then come check out our Sweaty Bands.

Sweaty Bands are runner tested, spouse approved.

Hats and Headbands.

We often get the question, “What one is better?”  Well it doesn’t really come down to what one is better; they are both good, but more or less what your needs are.

A hat will keep your head warmer and also trap a lot more heat than a headband, essentially keeping your core warmer when it’s cold out.  So if you are running in the morning hours, this will more than likely be what you need most of the time.

A headband will keep your ears and forehead protected from the cold, but still allows your head to stay cool and let excess heat escape when it’s just a bit warm for a hat.  If you run during daylight hours or run hot, a headband can be more comfortable than a hat.

So how do you decide what one to use?

Follow these two simple guidelines.

1. If it’s above freezing and cooler than 45 degrees use a headband.
2. If it’s below freezing use a running hat.

These temperature guidelines are just that.  It will vary slightly for everyone.  I tend to run a bit hot, so I typically put a hat on when it reaches about 28 degrees or colder.  You will have to experiment on what works for you. Both options are good at varying temperatures.

• GPS: high-sensitivity receiver
• Distance: current & total in Miles or Km
• Pace/Speed: current & average
• Calories Burned: current & total Kcal burned
• Chrono: 1/100 second resolution
• Data Storage: 100-lap memory
• World Time: 106 cities covering all time zones
• Rechargeable Battery: USB rechargeable lithium-ion (8hrs)
• 30 Meters Water-Resistant

It’s nothing to be ashamed of, we’ve all had them. It is estimated that one third of all runners at any given marathon will walk, or limp, away with blisters. Even veterans of the sport can end up running into this problem, literally. Well let’s take a look into what these little shoe demons are and how we can help prevent them.

It helps to first understand exactly what a blister is and how they are caused. Blisters are the body’s natural defense mechanism against friction and heat. In either case, the body produces a layer of liquid between the top layer of skin and the more sensitive layers below. Heat can cause the plasma fluid between these layers of skin to rapidly expand, thus causing the separation and fluid build-up we call blister. Continuous friction in a given area, even for a short time, can cause enough heat to form a blister. Friction can also help separate the layers of skin with force, allowing fluid to build up and create the little buggers. The idea of the blister is to create a barrier of cushioning to help protect against whichever culprit is responsible. So now that we know about what a blister is and what causes them it will be pretty easy explaining how to prevent and treat them.

There are several steps in preventing blisters, all of which have to do with reducing friction, heat and moisture. First and foremost we need to make sure that we are running in proper fitting technical running shoes. Technical running shoes are made from higher quality materials designed to breathe and help reduce moisture within the shoe. A proper fit involves two qualities, width and length. Shoes should fit snug but not tight (I know, it’s a thin line). Also, there should be enough distance, roughly a half or full shoe size, to accommodate for the swelling that will occur while running and the splaying of the toes during the toe off phase of your gait. An improper fit being too tight would cause friction between and on the tips of the toes and on the sides of the feet along the shoe’s edge. Too loose of a fit can also cause friction along the bottom of the foot as it slides around inside the shoe. Also, make sure that the heel is fitted properly.

Your second step is to make sure you are running in good socks. How do you know what a good sock is? Check out Elizabeth’s take on socks for an in depth look at the different kind of socks there are. Socks work in two ways, they wick away moisture that can soften the skin making it more susceptible to blisters and they also create a barrier to absorb all the friction occurring between your skin and the shoe. The biggest rule to socks (or any other type of running apparel for that matter) is NO COTTON! Quick educational moment; cotton is hydrophilic, meaning that it absorbs moisture and holds onto it, and it also tends to lose its shape and become loose around the foot, causing more of that pesky friction and heat. So cotton not only keeps your feet wet but it also tends to create even more friction if it loses its shape. Double dang!

The last step in defeating blisters is consumer products such as wraps, lubricants and toe caps. If you have the proper fitting shoe and the right socks then supplemental products might end up being an additional solution to the problem. I find that lubricants, such as Body Glide, Blister Shield Powder or Tri Slide, work the best for me. There are also pads such as Mueller Blister Pads and toe caps that could be used to cover the blister for more centralized or problematic areas. Unfortunately there is no single answer as to what works best to prevent blisters so come in and see us and we’ll help get you taken care of and make things as comfortable as possible.

Is this post TMI? Who really knows. Runner’s don’t have many secrets.

When I first started running I didn’t know the underwear protocol, I just assumed it was a good idea.  After doing some field research, and tying the commando thing, I realized a lot of people have my same dilemma.

Here are two important questions to consider when you are determining your own preferences:

First: What kind of bottoms are you going to be wearing? Tights? Spandex? Shorts? Skirt?
Most shorts and skirts will have a liner built in. If the shorts have a liner, leave the underwear out. The fewer seams up in your business, the better.
Spandex shorts or tights often don’t have a liner, in fact, I have never seen a pair of tights with a liner. Even though there is not a liner, tights are intended to be worn without underpants. IF the weather is cold, I would highly suggest a pair of wool underpants, or a brief with a wind-proof panel in the front. This will save your life if it is cold, wet, and windy!

Second: What kind of underwear are you wearing?
Just please do me and yourself a solid and don’t wear anything cotton. Cotton bunches, absorbs moisture and doesn’t wick it away, smells bad, and makes you all hot and bothered (not the good kind of hot and bothered) Cotton can lead to chaffing and that will ruin anyone’s day. Chaffing can be avoided with some preventative measures so why risk it? DITCH THE COTTON! Synthetic fibers or merino wool is the way to go. Going without is always better than cotton though…

The point is, if you don’t need underwear, don’t bother. If you would like a little extra protection, do, but don’t wear cotton. Underwear should be snug and made of synthetics or wool. Also, when you are done with your run, take off those nasty wet shorts.  It is common to go eat breakfast or run errands after a run. Leaving sweaty clothes on for an extended period of time is a good way to develop a rash or an infection. Gross.

Also, choosing to run ONLY in your underwear is not supported by this author. Unless, of course your name is Donny Osmond.

Ever since I was very young I have been known to be a bad gift giver. I stress over each person’s gift and hope they love it, but it never seems to be as magical as I anticipate. One year, I thought it would be so funny to get gift cards for my family members in random amounts, like $44.38. This plan totally backfired because my family accused me of returning items and getting the refund in gift card form so I could then re-gift.  I didn’t do that… but I should have.

Another year, I got my dad some foot warmers for his fishing trips. I would totally have used them myself because they were awesome. When he opened the gift Christmas morning, everyone in my family burst out in laughter. Apparently, the warmers only worked with a special insert you put in your shoes. I confessed I didn’t have enough money for them, and to this day, not a Christmas goes by without mention of my gift giving faux pas.

I’ve learned a lot about gift shopping over the years, and especially while working at Salt Lake Running, so all of you below-average-gift-givers listen up. Runners love getting gear and accessories for Christmas beacause they wont have to buy them themselves and they are gifts that will actually get used.

Once you have set a budget and had a protein shake for the energy you will need to fight off crazed shoppers, it is time to go spend some dough! If you come into Salt Lake Running, allow a sales associate to assist you if you are overwhelmed by all the runningness. Let’s start with the small stuff and work up from there. Great running stocking stuffers can be found for less than $10.00. They include Body Glide for chaffing, Nip-Guards for nipple chaffing, goggle anti-fogger, Stink-Free for those athletes with offensive smells escaping their gym bags, a cute and colorful running ornament, key chains, mouse pads, Quench gum, gels, Clif bars, electrolyte tablets and a lot more.

In the $10 to $35 range, you have a lot of options. Most of these items are ones that usually need replacing, have gotten lost over the year, or are just great to have on hand. Gloves, goggles, socks, pull float, pepper-spray, technical clothing detergent, Camelback insulated waterbottle.  For someone who doesn’t think they have earned the title “runner’, get them items that scream “I AM A RUNNER!” like mugs and license plate frames. Books, hats, ear warmers, iPod arm-band, race belt, Nike+ system, or maybe even sale apparel will help people through the winter training months.

The $35 to $75 range gets a little more exciting. These items tend to fall into the category of things runners use all the time, but don’t necessarily replace all that often. Hydration packs are great for long distance runners, stereo headphones are great for everyone, compression sleeves for recovery, Yaktrax so your runner won’t slip on the ice, foam rollers to save the I.T. bands, nutrition supplements, running underwear (yes there is a difference!), head lamp, sunglasses, warm running clothes, reflective vest to keep your runner safe and visible to those Utah drivers, and arch supports.  This time of year we have a lot of sale shoes so be sure to check for the sizes of those on your list!

One great thing about buying from the Salt Lake Running Co. is our ability to magically remember what a customer bought in the past.  For example, if you know your runner needs new shoes or arch supports, but are unsure which kind, we can tell you!

Now for my favorite category of gifts! Theses items fall into the $75 and up range and usually a gift from this category will elicit tears of joys from a runner. Most often, running shoes, the holiday favorite—Vibram five-fingers, high-tech-running-nerd gadgets, and the warmest apparel like the incredible Nike Thermal Jacket with built-in mittens fall into this category. These items are not your everyday purchases;  they are special, which is why they make excellent gifts! Heart rate monitors, Garmin watches, and a sexy pair of running tights are likely to make anyone’s season bright!

If this is all too overwhelming for you, we also have gift cards. But doesn’t “Thank you for this Garmin 310 XT multi-sport GPS watch and heart rate monitor, which I have wanted since I was in the womb!” sound so much better than “Thanks for the gift card?” I think so too.

About this time last year I was running near my in-laws house on some back roads near Highland, Ut.  The temps were chilly and it was dark.  With not too many sidewalks in sight, I had to run on the shoulder of the road. This can be especially nerve racking when a car comes up on you.   Are they going to move out of the way?  Are they going to see me?  Are they going to slow down?

As one particular car drove towards me that night, they slowed down and moved out of the way which told me they saw me.  As the car started to pass me, a teenager stuck his head out the window of the car and yelled out to me, “Safety nerd!”

I expected to hear “run forest, run” or some other non-inspired insult, but this was unexpected and appreciated!  I did look like a Christmas tree out there which was the point.  But if that means people can see me and it makes me safe while running in the dark, then I guess I am a safety nerd.  I don’t want to be hit by a car and will do what I can to ensure my own safety.

When it comes to running safely in the dark, don’t put it on someone else’s shoulders to see you.  It’s your responsibility!  But how do you do that you ask?  See the safety nerd tips below.

10 Safety Nerd Tips on  how to be safe while running in the dark.

1.   Wear a reflective vest. Wearing lightly colored or white clothing is not enough for cars to see you at night.  Wearing a reflective vest greatly increases the ability for cars to see you when it’s dark.    Some reflective vests can reflect up to 1000 feet away!  A car will be lucky to see you 100 feet away with white clothing on and then it’s usually too late.  When a car is driving nearly 50mph, 100 feet isn’t a lot of time for them to react.  Also the reflective tabs on clothing and shoes generally are not enough reflective material to really draw attention.  A vest is always better.

2.  Wear a head lamp. This does two things.  It allows cars to see better and it also helps you see where you are going. There is nothing worse than stepping into that water filled pot hole or spraining your ankle in it because you can’t see the ground.

3.  Wear blinking lights. This also helps cars to start seeing you before their headlights can.  People’s eyes will be drawn to it.  Wearing one on your shoes and then having one on your backside makes you light up and makes you easy to see.

4.  Wear a hat or visor with a brim. The hat can act as a buffer between your scalp and the head lamp to make it more comfortable.  The hat can also block the light of oncoming cars so you can see where you going easier.

5.  Run against oncoming traffic. That way you can see what’s coming towards you and you can react faster if there is a problem.

6.  Run on the sidewalks when possible. Staying off the roads is safest way to run at night.  You just have to watch out for cars driving in and out of their driveways and intesections.

7.  Run with numbers if possible. If you run in a group, it makes everyone more visible and also can prevent anyone from harming you as easily.

8.  Never Assume. Assuming someone sees you is a sure fire way to get hit.  When it’s dark you can’t make eye to eye contact with a driver.  So when you and a car come to the intersection at the same time, give the car the right of way. Wave them through and wait for them to go.  Also, instead of running in front of a car sitting at an intersection, run behind it.

9.  Communicate. Take your cell phone and tell someone where you are going and when to expect you back. This one is pretty self explanatory.

10.  Run on a treadmill. If you are not comfortable running out in the dark, then don’t .  Use a treadmill and run in the comfort and safety of your home or local gym.

If you follow these safety tips, you too can become Safety Nerd like me and be safe while running in the dark.

Written by Scott Dickey
SLRC Staff Member

Participation in sports usually means that at some point or another you’ll be faced with an injury. Even if you take good care of yourself, there are so many variables that can take us out that a little information ahead of time can go a long way to speed things up if you go down. That doesn’t mean you need to be a nervous Nellie, but if you can manage that injury quickly, you’ll be better off in getting back to what you like much sooner.

Deb talked about joint care and reducing inflammation with supplementation in the August 12^th blog so today I’ll go over the soft tissue strategies you can use to help recovery.

When an injury occurs the patient should always use the R.I.C.E. (rest, ice, compression and elevation) plan first. This approach will limit the inflammatory response of the body and keep swelling down. Ice can usually be used for 20 minutes on and then 40 minutes off. The next step during the inflammatory phase is to employ compression with an ACE bandage.

Once the body has recovered from the initial trauma, Kinesiotape can help stabilize an injured part to allow the tissue to heal or Rocktape can be applied improve proprioception (positional awareness) which will change the way you use the muscles in the injured area. Both tapes are designed to pull the skin away from the muscle which promotes blood flow and debris removal.  Faster blood flow means more oxygen and more lymph drainage, which helps remove Lactic Acid.

Taping is great because it can be self applied by the athlete and will stay on for 2-4 days. Taping will not fix mechanical distortions or correct structural imbalances but it can get you through a race and many times allow you to use muscles without causing further injury. Many basic taping methods can be taught to the athlete by a professional and then self applied. Rocktape also has great video library of self taping on their website that I encourage runners to check out (Rocktape.com). Certain complex injuries and cases require experimentation between the athlete and professional until the correct application is found.

Another method to help reduce congestion and inflammation in the connective tissue are the use of proteolytic enzymes which help break up stuck cellular debris. These can also help in pain reduction but should not be taken if you are on blood thinners (always consult your primary care physician before combining supplements to any medications you may be taking).

I also recommend The Stick to all of my patients. It’s a great tool to help move fluid more easily throughout the tissue and improve pliability within individual muscles and adjacent muscles groups. Use the Stick each night before you go to bed to help flush tissue congestion from the arms, legs, butt, IT Band, shoulders and thighs. I suggest each person trade a 3 minute session with their Significant Other; just tell them to “Hit me with the Stick!” J

It’s amazing how much shorter the recovery time will be when the athlete takes immediate care of themselves. If you get a few basic items for your home and look over some of the references I’ve provided you’ll save yourself time and money (and pain) if and when that injury occurs.

Dr. Michael Cerami is an avid runner, cyclist and triathlete. He is available fora consultation one Saturday per month at Salt Lake Running Company (Salt Lake store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com