By Amanda Theobald

We have all made fun of fanny packs. They are quintessentially dorky. Yet, I was selling variations of these everyday at work without realizing what I was doing. I owned one without realizing what a wonderful treasure I possessed. I’m talking about running belts, or more specifically the SPIbelt. It is just a simple, one size fits all, zippered waist pack that stretches to hold lots of necessities. These necessities range from your phone, money, ID, a key, gels (I can fit eight in mine). They are comfortable, and you wear the pouch part in the back, so the curve of your back holds it in place to keep it from bouncing. This pouch placement is why I didn’t realize it was a fanny pack.

That realization did not come to me until traveling in Thailand. While packing, I threw my girlish spi-belt (shimmery purple with a sparkly silver zipper) into my bag at the last minute with no real vision of how I might use it. It ended up being my wallet holder, which I wore in the front to avoid pick pocketing. Magically, my cool, girly running pack morphed into a cool, girly fanny pack. That’s right-magic; am I blowing your mind? I wore it all the time, except when I slept. Only to wake up part way through the night (every night) and touch my waist to make sure my fanny pack and wallet were still there. Then I would remind myself that I was a paranoid, crazy person and go back to sleep. I even went dancing with it on. And not like slow dancing, but jumping and shaking my hips dancing, all with it comfortably and confidently in place. 

Obviously, I’m not going to care what I look like on vacation, halfway around the world, wearing a fanny pack. But actually I wear it all the time now that I’m home too. I walk with it, I talk with it, I run with it, I bike with it. I wear it in the front, in the back, sometimes even on my side. I have friends that have mentioned they love their running belts cause they are the perfect size and so convenient. And then I tell them about my life changing fanny pack experience in Thailand. Then I see something glitter in their eyes, as they imagine the life changing possibilities of using their running belt all day, everyday fanny pack style. I love changing lives. I give you permission to wear your running belts even when you’re not running. That’s right my friends, join me. If you’re not brave enough to do that, so be it. But if you need somewhere to put a bunch of stuff when you’re running, then get a SPIbelt. Obviously, all the cool kids are doing it. 

By Dr. Michael Cerami

With the Ogden Marathon and Half Marathon just a few days away I thought I would share some helpful tips if you experience any pain or discomfort while racing.

1. 1.     Breathe into the area of pain.

This strategy continues to amaze me even after using and recommending it for over 20 years. Here’s what you do: If any area of your body starts “talking” to you, respond back with focused breathing into that specific spot. So if it’s your knee, foot, back or even shoulder; try and move your attention and breath into that region. You can try and imagine that you knee (or other body part) has a few nostrils on it as you practice and learn this method. I believe that anytime your body is trying to get your attention, you need to respond and not try and shut it out. Yes, pain will show up and you will need to manage it sometime during the race; be prepared and not surprised.

1. 2.     Change your cadence.

Instead of counting how many times my foot strikes the ground, I count when my elbow swings backward. This seems to make it much easier to keep an accurate count as the number increases rapidly (of course, I’m a guy so it may be easier for you womenJ). Most coaches recommend 88-92 steps per minute (each foot). Counting your steps will help you immediately change your focus and can be a great tool to give you that added push you need.

1. 3.     Think about your form.

As the miles increase, your energy will undoubtedly start to drop and therefore so will your form. This usually causes problems in many areas and can create structural distortions and muscle imbalances. To avoid falling too deep into this problem, try and feel your legs, feet and arms from mile 8 through 12 (and again from mile 16 to 23 if you are running the full marathon). Feel your foot strike the ground and make subtle changes if necessary. Keep your hands high and elbows moving back quickly. Keep your head up and back relaxed. Lean forward from the ankles, not the back. Run a “full body scan” on yourself and clean up any loose ends and congratulate yourself as you make the corrections.

1. 4.     Remember why you are doing this.

When I read the book Magical Running by Bobby McGee it changed the way I thought about running. With his book in mind I rewrote my most of my race goals two years ago and it made me a much happier runner. I can’t say that I would have “accepted” this approach years ago, but now that I’m a little more experienced (read older and wiser), I found this new way of thinking very helpful. My new goals in a specific order are: Have fun, finish, complete in xx:xx:xx time, recovery well, be excited to do more. I can’t say this will work for everyone but at some point in your year give it a try. I think you be surprised.

1. 5.     Control your thoughts.

I saved the toughest one for last. You have the option to make your race a good experience or bad experience. Try and focus on a mantra that works for you. Maybe try “Good job. Feeling good. It’s a great day to be alive. Keep moving. I’ve trained for this and I’m ready. Why not me? Hands high, fast turnover.” Another BIG tip: Don’t start judging your performance before the race is over. Many times we start doing the math in our head and it really doesn’t help us at all. Be present, be focused in the moment and you’ll enjoy the process so much more.

Have an awesome race and congratulations on your efforts!

Dr. Michael Cerami owns Utah Sports and Wellness and has been a competitive triathlete for over 18 years. He is available for a no charge consultation one Saturday per month at The Salt Lake Running Company (700 East store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com

801-484-9144 700 E

801-676-0844 Draper

801-582-1919 Foothill

Shipping will be an extra $5, so your total will be $25. Call as soon as you can! They are going FAST!!!

The shirts are a high-quality 100% cotton t-shirt. They are unisex sizes.

By Liz McCoy

On Thursday, April 18 at about 9:15am I turned on the radio. The Interfaith Healing Service for the victims of Boston Marathon was airing, live. The speaker was discussing the differences between a crowd and a community.

Crowd

A large number of people gathered together, typically in a disorganized or unruly way.

Verb: (of a number of people) Fill (a space) almost completely, leaving little or no room for movement.

Community

A unified body of individuals

People with common interests living in a particular area

A body of persons of common interests scattered through a larger society

Although I have run for 30 years, give or take, I have never viewed my running buddies or myself as being part of a larger community. Even while working at the Salt Lake Running Company, sharing the joys of running with friends, family and strangers, I did not think of these encounters as community building blocks.

The weekend before the Boston Marathon Explosions, I saw a glimpse. I was in Delaware for a funeral. On Saturday morning I was surprised to find myself running through a bird sanctuary with my sister, my cousin and a young, hip priest. The topic of conversation was, of course, running. Although we live in four distinct geographical areas and lead unique lives, the commonalities of our running experiences amazed me. I started to see how these stories created a common bond regardless of how far, how fast, where or why we run.

The following Monday, the tragedy in Boston began to unfold. The media started calling SLRCO. The TV camera’s started to arrive. We watched video footage of the response from the sales floor. As the week progressed we heard story after story describing the response of those at, crossing or headed to the finish line. At first look one might be tempted to label the throngs of people at the finish of this Boston Marathon, or all marathons, a Crowd.

Not me. Not anymore.

The Running Community has responded with a grace, love, kindness and generosity not found in Crowds but always found in a Community.

Here in Salt Lake, we had fun at a Scavenger Run on Thursday, supported the Salt Lake City Marathon by running and volunteering on Saturday and on Monday, one week after the tragedy, we participated in a Run for Boston.

Monday night as I stood by the entrance to the Salt Lake Running Company, I looked over the heads of runners and watched the American Flag blow in front of the snow covered Wasatch Mountains. I listened to our very own Lisa Menninger sing the National Anthem and I knew the 1,000 plus runners assembled in the parking lot were definitely not a crowd, but a Community. A Community to be proud of, a Community that raised over $20,000 for onefundboston.org, A Community that keeps on running …

You can still purchase your “Runners For Boston” t-shirt at any of our three locations. They are $20 and every cent goes to the onefundboston.org to help the victims of the Boston marathon bombings. Get them before they are gone and help us write a huge check to the fund.

Yesterday was the 117^th running of the Boston Marathon.  Like the races of years past it started with anxiety, nervousness, hope, and dreams.  This year however it ended in many ways the way it began.  As the world now knows the running world was rocked by an act of evil.  The scene brought back memories from the Olympic bombings to the World Trade Center and any other senseless acts where innocence was the target.

Yesterday however was an attack on my running family.  My running family is large and numerous and we accept all who wish to pursue with passion the love of running.  We want everyone to be part of the family even if you are not physically able to run and confined to a wheelchair.  We want you if you can’t hear, or see, or talk. We don’t discriminate we only love.  We love you all, because in our family we are united by the common bond of the pursuit of human excellence.  Our family is united regardless of religion, gender, sex, color, height or sexual orientation.  And at the end of the day even when we are in the midst of a dueling battle we will shake hands,
give a hug and give respect where it is due.

As yesterday’s race was ending, a new fear emerged.  The fear of not finishing in a certain time was replaced with fear and anxiety for oneself and others.  Hope for a new PR or just a finish was replaced with hope that everyone was safe and that none were severely injured.  Instead of just fulfilling a personal dream to cross the finish line we dream that this type of thing never again has place in our gatherings or any gathering for that matter.  We hope and dream that those who were killed rest in peace and those who were injured rise and live to run another day.

Yes, our running family was wounded yesterday but we take care of each other and will rise to run another day.  Perhaps even more than now we will reflect more about our family members and encourage all to come on in and partake of our lovely sport.  We love every one of you and hope that your dreams and aspirations of excellence continue to grow stronger from this tragedy.  After all we are in this fight together and as the song goes “ain’t nothing gonna break our stride.”

]]> http://saltlakerunningco.com/home/2013/04/bombs-in-boston/feed/ 2 http://saltlakerunningco.com/home/2013/04/free-5k-update-and-scavenger-runs/ http://saltlakerunningco.com/home/2013/04/free-5k-update-and-scavenger-runs/#comments Wed, 10 Apr 2013 22:53:47 +0000 admin http://saltlakerunningco.com/home/?p=7995 By Elizabeth Jenkins

For the past three years, we have hosted a free 5K in the Spring to show our appreciation for your continued business and support. This year, we decided to change things up a bit. Mostly because we wanted to have fun more often than once a year, and secondly, there are usually so many great races the weekend we choose to hold the 5K, and we want you to be able to support them. So, we decided to hold a different type of event…

It’s called the Third Thursday Scavenger Run. As you can probably gather, it’s held the third Thursday of the month (during Spring and Summer), and it’s a scavenger hunt!

Basically, you show up with you running gear on, and at about 5:45 pm, we reveal the maps of all the check-points. The check points are all locally owned shops, restaurants, and businesses in the neighborhood. You and your crew run to as many check-points as you can collecting raffle tickets from them, and then after 1 hour, you come back and we hold a raffle! The participating businesses donate to the raffle, making for some truly awesome prizes. Doesn’t it sound like a blast? It is…

We also have a vendor sponsor for the event. Whether the sponsor is Brooks, Adidas, New Balance, Asics or someone else, you will have a great time!

You can bring anyone you desire. Kids, boy friend, girl friend, husband, wife, dog, marionette, whoever you want to bring, and strollers are totally welcome.

There is no cost for this event. We do however, need you to register. You can do that before hand HERE. Or at the event. If you pre-register, you get an extra raffle ticket… Just sayin..

 Register here: http://ttsr2013.eventbrite.com/

More info here: http://saltlakerunningco.com/home/events/third-thursday-scavenger-runs/

If you are affiliated with a local business that would like to be involved in this monthly event, please contact elizabeth@saltlakerunningco.com

]]> http://saltlakerunningco.com/home/2013/04/free-5k-update-and-scavenger-runs/feed/ 0 http://saltlakerunningco.com/home/2013/04/ruminations-on-running/ http://saltlakerunningco.com/home/2013/04/ruminations-on-running/#comments Mon, 08 Apr 2013 22:19:15 +0000 admin http://saltlakerunningco.com/home/?p=7990 By Jerry “Jer-Bear” Kartchner

I haven’t always been a runner. It wasn’t something that I did in high school or in college.  As a matter of fact, I only took up “jogging” in my 30s after friends and family members mentioned lovingly on a regular basis that I was soft, flabby, and ‘a heart attack waiting to happen’.

My younger brother suggested a jogging regime, but recommended that I start by just walking for 20 minutes to test my stamina.  I was offended…this seemed condescending and much too easy to me because I thought that anybody could go out and run a few miles (a thought which proved foolish).  My first run was a disaster and I was embarrassed by my performance. I resolved to secretly build up my endurance until I was at a stage where others wouldn’t ridicule me.

Running was really HARD!!  I was not an instant success!  The fat didn’t fall off in chunks!  This exercise routine wasn’t the quick and easy fast track to a svelte body that I had imagined!  I was very fortunate to have a supportive wife who encouraged me and a brother who (when he found out I was exercising regularly) offered to train with me on a weekly basis.  Having a running partner/coach made a big difference….but it was still a challenge to change long term bad habits.

Soon I was able to go longer distances and I noticed that increased endurance and weight loss weren’t the only benefits.  I slept better at night.  I felt better during the day.  Running also became a therapy for me because after a stressful day at work, a hard run would burn off the grouchiness (as confirmed by my wife and children).

After many months and much encouragement from my brother and others, I signed up for a race (Memorial Day 10K in Salt Lake City).  My longest run had been 4 miles, but I decided to go for it anyway. My brother and a friend ran with me almost all of the way and I still wanted to quit!  Racing is really hard and I was not that fast.  I was therefore surprised at myself when I signed up for another race a few weeks later.  Only 15 months later I was crazy enough to sign up for the St George Marathon!

Over my years in practice, I’ve recognized some common trends related to pain. Although not inclusive, this list covers many of the “pain generators” in the athletes I work with.

1. 1.      FOOT PRONATION

Pronation occurs when the feet roll inwards, placing weight on the inside arch of the foot. 85% of the population has this condition. Proper assessment of where the foot interfaces with the shoe is vital to determine the degree of correction needed. Our office also can digitally scan your feet to determine a “pronation index” to see how you compare to normal.

1. 2.     BIOMECHANICAL DISTORTIONS AND ASSYMETRY

Misalignments of joints throughout the body can actually cause pain (follow this link:  http://saltlakerunningco.com/home/2010/12/energy-medicine-part-2-joints-proprioception-and-pain ). Hip rotation and improper foot alignment above cause most knee problems in my experience. 90% of all the new patients I see have at least some degree of hip rotation causing shortness in one leg. This problem is usually very easy to correct without heel lifts or multiple office visits.

1. 3.     WEAK MUSCLES

Weak muscles or muscle integration can be tested quickly but is often overlooked. Because our practice treats a lot of athletes (soccer players, bikers, runners and triathletes) we always test the muscles in the involved or painful area to determine if there is a neurological disconnect between the spinal nerve root and the tested muscles. These “short-circuits” can make the difference between a long term sustainable change and short lived pain relief.

1. 4.     SPINAL STRESS AND NEUROLOGICAL INTERFERENCES

Misalignments or subluxations in the spinal column and low back/pelvic junction can result in poor adaptive compensation throughout the body. Research also suggests that subluxations affect your ability to heal properly and perform at your maximum level. Restoring neuro-spinal integrity improves balance and function.

1. SOFT TISSUE INFLAMMATION AND PAIN

This problem is usually the last part that shows up in an injury unless it’s an acute incident. Treating inflammation can be done using a variety of methods from drugs to ice and all have their positive and negative. We treat inflammation and pain with Frequency Specific Microcurrent (FSM). By focusing a specific coded current into one of five areas (nerve, soft tissue, muscle, ligament, or tendon), we can quickly reduce inflammation and pain which will speed the healing process and allow the patient to get back to activity much sooner.

More Information: If you want to learn more about evaluating your pain or injury, please join me this Saturday, March 23^rd, from 12:30 to 1:30pm for “PAIN: The Good, Bad and Ugly; How to Determine What You Have and What To Do About It”. Location: Salt Lake Running Company, 700 East store.

Dr. Michael Cerami owns Utah Sports and Wellness and has been a competitive triathlete for over 18 years. He is available for a no charge consultation one Saturday per month at The Salt Lake Running Company (700 East store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com

By Amanda TheoBald

So, here we are in the tail of winter and I wanted to tell you about my new favorite trend in running wear. Seamless tops. These pieces have been on the running market for a really long time, because the concept is awesome. While flat lock stitching is awesome and generally not abrasive, why not do away with seams all together? Why risk the chafe? Why not have a super smooth look to every part of your running garment? Sounds great!

Well in the past they weren’t great. They were always cut wrong; as if they just weaved a tube of fabric to slip over your body. Except none of us are tube shaped. While some would beg to differ, I actually do have curves so it would be really tight in certain areas. Obviously making me feel gross looking. This lack of shape would also cause them to ride up which was incredibly annoying and even more unattractive.

Yet, I have good news, there are actually some seamless pieces out there that look super cute and fit well. The apparel design teams of Nike and Moving Comfort finally realized we aren’t all tube-shaped. Glory, glory! Another great thing about seamless tops is they generally have really cool dye treatments. Instead of adding interest by using a differently colored thread at the seams they create cool prints and lines throughout the garment. This makes them look really unique to anything else in your wardrobe, even if you have printed stuff.

Right now we have four really awesome tops- The Moving Comfort Flex Hoodie and Tank and the Nike Dri-Fit Knit Long Sleeve and Tank. All of these tops are cut well, making them attractive and comfortable. They are super technical- which lets you use them by themselves or as a base layer because they wick awesomely. The long sleeves are even made with thumbholes to keep your hands warm. The Flex Hoodie, obviously has a hood, and an adorable, adjustable rouched collar. The hood is light enough that when you aren’t wearing it on your head, you can’t even tell it’s there. The tank is thick strapped, racerback design, with a little cut out where the straps connect in the back. The Nike tops look more technical with elongating color blocking and super flattering lines. The colors in this top are heathered (meaning the colored yarns are blended with greys making them look lighter and almost flecked with grey) and the fabric is very soft.

Seamless tops are definitely something worth adding to your wardrobe whether you need another base layer, something that looks like nothing else you own, or even just a comfy top to hang out in.

Moving Comfort Flex Hoodie

Moving Comfort Flex Hoodie

Nike Seamless long sleeve

Nike Seamless Long-sleeve

Nike Seamless Tank

Moving Comfort Flex Tank

As we slowly work our way out of this crazy winter weather and start focusing on what fun the Spring will bring us runners, I wanted to remind everyone that now is a great time to work on your running form. By focusing on your ”neuromuscular” skills now, you’ll be ready to run free with the wind when the weather changes.

With running form in mind, I wanted to share the concepts of a new book I recently finished on running.

Barefoot in Boston by Arthur Horne is a quick read and will provide you with some interesting ideas and observations to fine tune your perceptions about barefoot running. I found the book funny and helpful because the author mixes research in with his personal observations as Sports Performance director at Northeastern University.

So let me share what I thought was most insightful:

1. Most children are in shoes too small for their feet which leads to the toes overlapping later in life. This problem sets us up for foot problems in our later years.

2. If you grew up not wearing shoes, you are less likely to have “transition” problems when using minalimist shoes or barefoot running.

3. Mid-foot and forefoot running reduces the shock and load to the foot, leg and hip. Very important since you are on average striking the ground ~ 1000 times per mile.

4. The Tarahumara (Born To Run) have run barefoot since birth. Those years of adaptation have strengthened their muscles ligaments and tendons as well as the bones of the feet. Lets not mimic them.

5. Wearing shoes that have a significantly higher built up heel height (compared to the forefoot sole height) will eventually tighten your achilles tendon muscles (gastroc/soleus) and restrict your ability to maximize your running efficiency.

6. The body accepts 1.5-3 times your body with each step during running at about 1000 steps per mile. If you weigh 150 lbs., thats 225-450 pounds of force on each foot with each step. If you cannot strap 300 pounds of weigh on your back and perform hundreds and hundreds of heel raises, your are probably not ready to run barefoot.

7. Barefoot running is not for everyone, BUT a barefoot lifestyle and barefoot TRAINING may certainly be incorporated into your day.

8. Start off with a 1/4 mile jog barefoot or begin your strength training with your shoes and socks off. LISTEN TO YOU FEET. New pains mean too much, too fast.

9. Try “grabbing” the floor with your arch throughout the day. Making “monkey toes” may help your knee pain by recruiting adjacent muscles.

10. Working the small intrinsic muscles of the foot with go a long way to help your ankle and foot adapt to better running form.

Dr. Michael Cerami writes a weekly blog for Utah Sports and Wellness and has been a competitive triathlete for over 18 years. He is available for a free injury evaluation one Saturday per month at The Salt Lake Running Company (700 East store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com