running gear

Run Safe: Safety Tips for Every Mile

#fitness, #running, marathon, rundisney, running gear, summer running / /
run safe

Running is a fantastic way to get or stay fit, explore your surroundings, and make new friends. But whether you’re pounding the pavement, hitting the boards, or traversing trails, safety should always be a top priority. Here are some essential tips to help keep you secure on every run:

1. Be Predictable and Seen:

  • Run during daylight hours: When possible, this allows for maximum visibility and awareness of your surroundings. If you have to run in the dark, keep reading for important visibility tips!
  • Stick to well-lit, populated areas: Avoid dimly lit paths or isolated trails, especially at night. Know what your course is like ahead of time so you head out prepared.
  • Wear reflective gear: A reflective vest, like the Nathan Streak Reflective Vest, or reflective strips on your clothing will make you more visible in low-light conditions.
  • Consider getting LIT(T) up (see what I did there, Suits fans!?): If you must run at night or pre-dawn, a bright light source like the Noxgear Tracer2 will alert others of your presence (bonus points if you sync your colors for some holiday group runs!). If you need your own path illuminated, try the BioLite headlamp (I have it in teal- love the color, the comfort, and all the settings!).
headlamp

2. Enhance Your Situational Awareness:

  • Be a law-abiding citizen: In NJ, in the absence of sidewalks or a path, we run opposite traffic. Always check with the law of the land, wherever you are.  In the meantime, here are general guidelines you can follow anywhere.
  • Ditch the headphones (or wear one earbud only): Stay alert to your surroundings and be able to hear approaching traffic or potential hazards.
  • Leave your valuables at home: Avoid carrying a lot of cash or wearing jewelry while running. 
  • Let someone know your plans: Inform a friend or family member about your running route and estimated return time. Make sure your Garmin incident detection technology is set up.
  • Trust your gut: If a situation feels unsafe, alter your route or head back home.

3. Empower Yourself with Safety Gear:

  • Carry a safety device: Consider a personal safety alarm like the Birdie personal safety alarm, which emits a loud siren to deter attackers and attract attention.
  • Go Guarded Ring: This innovative ring can discreetly act as a weapon. Covered by soft silicone and disguised as just…a ring, this little guy with its hidden plastic serrated edges packs a mean punch when you make a fist. Get one here and use code RUNGUARDED10 for 10% off!
  • Handheld Pepper Spray: For an extra layer of protection, consider carrying pepper spray. It’s important to check local laws and regulations regarding pepper spray use before carrying it. 

4. Run with a Buddy:

There’s safety in numbers! Running with a partner increases visibility and allows you to look out for each other. It can also boost motivation and make your runs more enjoyable.

5. Be Prepared:

  • Carry a charged phone: This allows you to call for help in case of an emergency. Keep a portable charger in the car (or your bike basket) so you always have a back up, just in case. 
  • Bring identification: Having an ID on you can be helpful if you need medical attention. Invest in a Road ID. This wearable identification bracelet stores vital medical information in case of an emergency. 

By following these simple tips and incorporating the recommended safety gear, you can significantly reduce your risk and run with complete confidence! When in doubt, ask your favorite running coach for guidance.

Happy Running!

Disclaimer: As an affiliate for some of the brands listed on this page, I may get a small commission from your purchase, so thank you for helping support my small business! Come back here anytime you need recommendations or discounts on more goodies and feel free to share with friends.

Run Safe: Safety Tips for Every Mile Read More »

Compression Socks: Should I wear them?

#running, running gear / /
compression socks

As runners, we are always on the lookout for ways to enhance our performance and recovery. Enter compression socks. Is there controversy over whether they actually work or not? Absolutely. Could they just be a way to up your wardrobe game with the placebo effect making you just think you feel better? Maybe. But in this post, we’ll delve into the potential benefits of wearing compression socks and sleeves, supported by scientific evidence. Plus, we’ll introduce Zensah compression socks, a brand that stands out for its unrivaled comfort, functionality, and style. In short, go ahead and wear the socks!

The Science Behind Compression

Compression gear has gained popularity among runners for its potential benefits in enhancing performance and aiding recovery. One scientific study, published in the Journal of Strength and Conditioning Research, found that wearing compression socks during and after long or hard workouts can significantly reduce muscle soreness and improve recovery times. While some studies show no significant gain in muscle strength (well, duh) or changes in markers of inflammation or tissue damage, most show compression socks and sleeves can notably influence an athlete’s perceived recovery, particularly in marathon training. You think, therefore you are, right? Furthermore, experts have found that a higher degree of compression (i.e. more pressure) results in a greater improvement in muscle recovery function. These studies highlight the positive impact compression garments can have on muscle recovery and the ability to run consistently, even if it’s all in your head. Compression gear, then, is a valuable addition to any runner’s arsenal. 

Benefits of Compression Socks and Sleeves

Just exactly HOW do compression garments improve muscle function after the damage training can do? It’s all in how the fabric wraps around your limbs and provides pressure. By doing so properly, compression gear can effectively improve blood circulation and prevent swelling, which leads to reduced soreness and ultimately improving overall performance.

   Improved Blood Circulation

   Compression gear applies graduated pressure, promoting better blood circulation. This helps deliver oxygen to muscles more efficiently, reducing fatigue during runs and aiding in faster recovery afterward. 

   Prevention of Swelling

   Runners often experience some degree of swelling in their lower extremities, even if you don’t notice it. Compression socks can help prevent or reduce swelling by providing support to the muscles and improving fluid dynamics.

   Reduced Muscle Soreness

   The compression provided by socks and calf sleeves has been shown to minimize muscle soreness, making them particularly beneficial after intense workouts or long runs. This is probably the result of improved blood flow and reduced swelling. Some people swear by wearing compression socks during a workout or race. Others prefer to put them on afterwards. You can reap the benefits no matter when you decide to put a pair on.

   Enhanced Performance

   Some studies suggest that wearing compression gear during exercise may enhance performance by reducing muscle oscillation (vibrations from pounding leading to microtrauma) and fatigue, leading to improved endurance. Less sore muscles also help future training and performance, leaving you unhindered to do put your best foot forward!

Zensah Compression Socks: Where Comfort Meets Performance

   When it comes to compression socks, Zensah takes the lead. Here’s why:

   Seamless Comfort

   Zensah compression socks are crafted with a seamless design, ensuring maximum comfort during long runs. They also do NOT pinch anywhere like some other socks and sleeves can do. No matter how many brands I’ve tried over the years, I continue to go back to Zensah for their comfort and versatility. I like both their socks and calf sleeves.

   Targeted Compression

   Zensah’s compression technology provides targeted support to key areas, optimizing the benefits of improved circulation and reduced muscle soreness. This includes feet, ankles, and calves PLUS other products that target quads, hamstrings and arms. They’ve even got merino sleep socks and bunion correcting socks to promote good foot health. 

   Stylish Designs

   Who says compression gear can’t be stylish? Zensah offers a variety of colors and designs, allowing runners to express their personality while reaping the benefits of compression. Your favorite food, city, animal, and holiday can all be found on Zensah’s limited edition gear. I can’t WAIT to reveal my new Parade Day 5K socks this year!

   Moisture-Wicking Fabric

   Zensah compression socks are made from moisture-wicking fabric, keeping your feet dry and comfortable throughout your run. This is a non-negotiable for long distance runners. The quality of Zensah socks is unbeatable.

Conclusion:

Compression socks and sleeves have proven benefits for runners, supported by scientific research. Even if it’s just placebo, if it feels good and gets you back out there, enjoy the comfort and style of your favorite compression gear. When it comes to choosing the best in the market, Zensah stands out for its seamless comfort, targeted compression, and stylish designs. Elevate your running experience with Zensah compression socks and products and unlock the full potential of your performance and recovery. If you have questions about the right running gear, a good coach can always help! For information on other running gear and promo codes, hit up my Discounts page or Sign up to be a Stoked runner today!

*Disclaimer: As an affiliate for some of the brands listed on this page, I may get a small commission from your purchase, so thank you for helping support my small business! Come back here anytime you want discounts on more goodies and feel free to share with friends!

Advertisements

Compression Socks: Should I wear them? Read More »