The Real Scoop on Compression Socks

For weeks now many of you have been asking what the deal is with regard to compressions socks - you've all been wondering if they really do serve a purpose, or if in fact, they're just another hyped-up accessory item that does little more than enhance our running get-up. I decided to do some digging and see what I could find, and I came across an article written by running coach and exercise science expert, Steve Magness. Steve posted an excellent article on his website, http://scienceofrunning.com/, about guess what? Compression Socks! With his permission, I have copied his article below. If you are really interested in the science behind all of the compression sock hype, you'll find this article extremely informative and helpful.

Post Contributed By Steve Magness

If you’ve been at a road race recently or watched Pro’s like Chris Solinksy or Paula Radcliffe race, you might have noticed the extremely long compression socks that are seemingly popping up everywhere. While Radcliffe was probably the earliest adopter to the compression socks while racing trend, it seems like in the last year the idea of wearing compression socks when running or after running has taken off.

As I’ve mentioned before, “new” trends/ideas seem to go through a cycle of heavy emphasis or de-emphasis before settling into around their likely place. So, where do compression socks fall and more importantly do they work?

I’ve been wanting to do a post on compression socks for a while, because they seem like the new “fad”. Sigvaris(http://www.sigvarisusa.com/) sent me a nice pair of compression socks to test out, so that solved my problem of critiquing something I haven’t used. As I told Sigvaris, I’m going to give a critical review of the science behind it and then my practical experience. As you’ll see shortly, there is a lot of mixed research on compression socks that is likely due to the wide variety of types used and the types of people used in the studies. It’s likely that there is a large individual component to it.

To examine that let’s use what one of my physiology professors, Dr. Winchester, called the 3 stool test. We’ll look at the theory, the research, and the practical experience to see if compression socks actually work:

Theory:
First, let’s look at the possible theories behind why compression socks might improve performance. We need to separate this out into improving performance during the race/run itself and improving recovery post run/race.

Blood Flow
The Blood flow hypothesis basically says that the compression of the lower leg increases the blood flow. Partially due to gravity, blood can tend to pool in the lower legs. This can occur both during exercise or when at rest. As I’m sure you’re aware, compression socks became popular in clinical use to prevent such things as deep vein thrombosis. They were initially used for people who were bed ridden or had forced inactivity, and then latter branched out to being prescribed for people who had to sit for long periods of time, such as on airplane or long car rides.

In terms of improving performance during a race, the idea is that if increased venous blood flow can occur, more by-products that are transported by the blood can be flushed out and cleared better. If these products that can cause fatigue are gotten rid of quicker, then performance improves. In terms of recovery after a race, the idea is similar. If we can increase venous blood return, you’re going to get back to homeostasis much quicker.

Muscle Vibration
The second main theory is somewhat less known among athletes. When we run, and strike the ground, those impact forces cause the muscle/tendon/lower leg to vibrate. It’s thought that this vibration could be one cause of the delayed muscle soreness that we’ve all experienced. If you look back at the article I wrote entitled ‘Why running shoes don’t work’ you’ll recall the concept of muscle tuning, which is a similar principle. If this theory is correct, an improvement in efficiency could occur while wearing compression socks.

Taking this idea a little further, long and triple jumpers can often be seen wearing compression socks. Obviously they are not doing this for blood flow reasons. Instead, some research as shown that compression socks may improve leg power (Kraemer et al., 1996, 1998). The theory put forth on why this might occur is the decreased in muscle vibration and an increase in proprioception.

On a practical level, the theories are at least sound, with some ideas seeming more plausible then others. The bottom line though is that in theory, it could make sense.

Research
Now that we know the theories, let’s look at what the research says.

First, the idea that compression socks improve venous blood flow at rest has been substantiated (Byrne et al., 2001). Similarly, the idea that graduated compression is better than constant compression at rest has been demonstrated. In theory, this should mean better clearance of by products and enhanced recovery. How much so is up for debate.

The question that has not been answered is whether compression during a run improves blood flow. Additionally, the question remains if either at rest or during running, the blood flow increase is enough to improve performance or recovery. Let’s look at the research:

During exercise, the research is mixed. Ali et al. (2007) found that no performance or changes in physiological parameters occurred during or after a 10k run. However, they did find a reduction in muscle soreness, pointing to the muscle vibration and recovery aspects of socks. Contrasting these results, Kremmier et al. (2009) found improved performance and an improved lactate threshold when wearing compression socks while running. Similarly, two separate studies found improved 5k performance and improved running economy (Chatard et al., 1998 & Bringard et al., 2006). The study by Bringard et al. (2006) is particularly interesting. They found improved economy at 3 different speeds, but it was most substantial at the middle speed (12km/hr).

Lastly, let’s look and see if compression socks can improve lactate clearance. In a study by Berry et al. (1987) they found that blood lactate clearance was improved after a maximal treadmill test. This effect has been further substantiated by other studies (Creasy, 2008). The problem according to Creasy, is in understanding why the lactate changes occur. Remember that we are measuring blood lactate, not muscle lactate. Early authors proposed that the decrease in blood lactate might be due to the compression decreasing the flow of lactate from the muscle out to the blood stream. The other option is that an increase in blood flow caused by the compression socks increases the flow of the lactate to other muscles that can take up and use the lactate. In essence, it would enhance the lactate shuttle. What exactly happens is hard to determine at this point.

On the damage and recovery side of things, a study using full lower body graduated compression tights only after the exercise showed improvements in muscle soreness and recovery following plyometrics (Byrne & Easton, 2010). As mentioned above, Ali (2007) found enhanced recovery which they speculated was due to the compression alleviating swelling and inflammation. The exact mechanisms for why compression garments may decrease muscle soreness is unknown. But that is partially due to the fact that the exact cause of delayed onset muscle soreness is also unknown. There are a couple different theories based on mechanical or metabolic damage, some more accepted than others, but if we don’t know exactly what causes soreness, it’s pretty hard to figure out why compression socks decrease it.

So what does this all mean?
The problem with the contrasting running performance studies is there wide range of different socks used and the wide range of experience of runners, from recreational to well trained. At rest in certain populations, compression socks definitely increase venous blood flow. The question is does this happen during exercise and if so does it improve performance? I’m afraid that testing that idea during intense running is a bit too hard to do at the present moment.
There seems to be a bit more consistent effect demonstrated on decreasing muscle soreness and thus enhancing recovery in a wide variety of groups. The results for performance enhancement while running due to blood flow increases and/or product removal is mixed. Although neither is well studied at this point in time.


Why the differences?
One concept that I’ve briefly mentioned that may explain the mixture of results is the idea of the degree of compression needed. In testing compression socks in a clinical setting, Byrne et al. found that there seemed to be an optimal amount of compression. First, they found that a graduated compression was better, meaning more compression at the bottom near the ankle and less as it goes up towards the knee. Secondly, the amount of compression mattered. In their study, they found 20mmHg at the ankle improved blood flow, while 30mmHg restricted blood flow at rest (Byrne et al. 2001). What this and other studies demonstrate is that there seems to be a sweet spot in compression. At rest, this sweet spot has at least been researched and found to be in that 20 +/- 5mmHg level, but during exercise the exact compression level needed is unknown. Additionally, there is likely an individual component to the level of compression needed.

It’s likely that the mixture of socks and graduated vs. non-graduated compression explains why the results are mixed. So, while we don't quiet know what optimal compression is, from sedentary studies it looks like graduated socks are a must.


Practical
Although elite athletes do a lot of stuff that is useless or doesn’t work, looking at what they are doing provides some clues for what might work. In general, if one or two athletes are using it, they are either far ahead of the curve or it’s not worthwhile. It’s when you get a significant amount of athletes having success with a product or training method that you start to take notice. As mentioned in the beginning with the success of Paula Radcliffe, numerous elites have taken to wearing compression socks like Chris Solinsky, Jo Pavey, and Benitta Johnson. Are they on to something?

Just my opinion, but for most distance runners I’d think the most likely benefit would be the decrease in soreness or muscle damage, more so than the blood flow improvements. For the marathon and longer events on the track, muscle damage could interfere with muscle contraction or the amount of recruitable fibers, thus limiting performance. Additionally, with the calves in particular, muscle damage could limit the use of elastic energy and the stretch shortening cycle. We’ve all felt the effects of running a 10k in spikes and what that does to our calves. If this damage could be limited during the run or even post workout, performance or at least our rebounding from a race or workout could be improved.

In the compression socks that I got to test out, I tried them during a long run, post workout, and while traveling. The idea was to use them during my most damaging workout, the long run. When you’re running for close to 2 hours a ton of damage happens and my next day run is always slow because of the residual pain/fatigue. In particular, my calves are extremely tight almost all the time, so long runs or long workouts in flats/spikes always leave me with some residual soreness in that area.

While it’s impossible to tell, following a long run and a longer threshold workout in flats, my calves definitely felt better the next day then they normally do. I can’t say that anything else felt noticeably different, but the calf/Achilles complex on both sides seemed to see benefits. I can’t say whether it was wearing the socks during or after the runs that made the difference. For the post workout recovery test, I tested blood lactate clearance with and without the socks. On separate days, with workouts that produced similar levels of max lactate, I then lied on the ground for 15min either with socks on or without, then took another lactate sample. For what it’s worth, the time I wore socks cleared 1.1mmol/L more lactate during the timed segment.

For what it's worth, I found the socks to be pretty comfortable both during and after the run. I'm used to wearing high socks when running, so to me it didn't feel weird. I'm not sure how they'd work on long runs in the heat and humidity of a Texas long run. I haven't tried that out yet. I was told by Sigvaris' reps that they have an athletic performance sock coming out that is made for combatting such a situation, though I haven't tried it out.
Lastly, I wore compression socks on and off during my travel day to the Peachtree road race. For those who don’t know, when you run at a relatively high level, a lot of racing encompasses long travel days and then lots of sitting around at a hotel. I must say out of all of the uses for compression socks this is where I saw the most benefit. My legs felt better during the long travel and then also during the whole sitting around watching too many movies period of the day. I think this is the area for the most benefit of recovery compression socks. Similar to the athlete who takes an ice bath a day or two before the big race, I can see compression socks being useful in the days leading up to a big race.

Concluding take:
There is a place for compression socks I think. Are they the cure all, guaranteed to improve performance? Doubtful. But there is no magic cure all, so you shouldn’t be looking for one. But they might be able to help increase recovery/decrease soreness. I’d look at them as a tool to use that is similar to ice baths. They don’t need to be used every day, but pull them out when you need them after that killer workout, or before that important race. Remember that while reducing muscle damage is generally a good thing, sometimes we need that damage to be the trigger for adaptation. It’s only when we break down stuff that it gets built up.

As mentioned earlier, with my chronically tight calves, they seem to at least do something for me. I can see myself using them on occasional long tempos in flats and then during travel and as a recovery aid in the days preceding big races.

As a review, overall I'd recommend the socks I used for the purposes mentioned above.

So the takeaway message is this: Compression socks are a tool, like an ice bath or a recovery shake that can be used. Is it a magic pill? Nope, but could it help? Possibly.

Endurance of a Different Kind

Story by Jannine Myers

Those of you who know me know that I like to write stories about women who do great things in life and who encourage others to do the same. Lately I’ve been following the movements of a woman I know, a woman whom I have known for many years because she happens to be the aunt of my seventeen year old daughter. I’ve been quietly observing her because I’ve always been fascinated by people who demonstrate some type of character strength that I admire. Her story is not so remarkable that it hasn’t been heard before, but I believe it’s still worth sharing, especially amongst a group of women such as yourselves who appreciate a fellow athlete’s tenacious determination to overcome pain and suffering.

Ruth Teina-Duncan is a name known by almost anyone who has had any type of involvement in the New Zealand or Australian fitness industry during the past ten or more years. Ruth’s career as a group fitness instructor took off in the early 90s when she became recognized as a national and international aerobic champion. It wasn’t long before she was a household name among fitness enthusiasts across New Zealand.

Always smiling

Ruth on stage, doing what she does best - motivating others!

In 2005, a job offer from a friend lured Ruth across the Tasman Sea to Sydney, Australia. Ruth felt that she was ready to move on from both a recently ended marriage, as well as her job at Auckland-based Health Club, Les Mills World of Fitness. She began working for a company called Radical Fitness, which at the time was in its infancy stage and under the ownership of one of Ruth's friends. It was also through this friend that Ruth met Ron James Duncan (aka Ronnie, or Sailor), the company's newly hired business manager.

Ruth was intrigued and attracted by Ronnie's quiet demeanor and his strong sense of loyalty and compassion towards others. It wasn't long before her attraction to him was reciprocated, and in 2006 they moved to Queensland to start a new life together.

Ronnie Duncan

One of the things both Ruth and Ronnie had in common was a love of the outdoors, and a commitment to leading physically active and healthy lives. Hence it was no surprise to those who knew them when in 2008, Ruth and Ronnie announced that they were going to do the 100k Brisbane to Gold Coast cycle challenge. The two of them had decided that they wanted to give back to the community by raising funds for a charitable organization and both agreed on the Heart Foundation as their choice of charity. They managed to raise $5000 and in an earnest effort to continue raising more funds, they made a pact to make the cycle challenge a yearly tradition, not knowing then that only Ruth would continue to do so.

Brisbane to Gold Coast Cycle Challenge 2008

In May 2009, Ruth traveled home to New Zealand to meet her second grand-daughter who had just been born to her eldest child. Excited to be visiting her family, Ruth was also sad that work obligations had prevented Ronnie from accompanying her on the trip. During their time apart, Ruth and Ronnie kept up daily conversations via phone calls, but both missed each other terribly.

On the morning of June 9th 2009, Ruth anxiously awaited her morning phone call from Ronnie, but was surprised to see an unrecognized caller ID when her phone rang. She was quickly alarmed when she answered her phone and heard the voice of Ronnie’s daughter screaming for her to go home. Seconds later, a man whose voice she did not recognize identified himself as a paramedic and then regretfully informed her that Ronnie had passed away at approximately 5:30am that morning, due to suspected heart failure.

In an ironic twist of fate, the disease which Ruth and Ronnie had vowed to fight against also ended up being the disease that took Ronnie's life. An autopsy revealed that Ronnie, a supposedly 47 year old fit and healthy male, had an undetected form of heart disease known as atherosclerosis. Fatty deposits had collected along the walls of his arteries, blocking the flow of blood to his heart and ultimately resulting in premature death. Nothing could have prepared Ruth for the news she received that day, nor for the days that lay ahead and the challenge which would far exceed any other she had ever faced before.

Ruth describes the eighteen months following Ronnie's death as long and harrowing, with some days worse than others. Getting up and facing each day, says Ruth, was only possible by engaging in lots of motivational self-talk. The depression lingered for months, and when she had almost given up hope of life ever returning to some level of normalcy, Ruth says she woke up one morning and smiled, just like she used to when Ronnie was alive. It was in that moment, she says, that she knew she was going to be fine.

I said earlier that I have been following the movements of Ruth recently, and that’s because she has been traveling around parts of Europe and the United Kingdom, seeing all that she can possibly see and doing all that she can possibly do. She is embracing her life without Ronnie with a new outlook, one that won’t allow her to waste time living from day to day without a plan and a purpose.

 

Ruth enjoying her vacation with good friends

On the way to the Isle of Skyes

Now back in Australia, Ruth is getting ready to tackle once again, the same cycling challenge that she and Ronnie participated in the year before he died. This Sunday, 9^th October, Ruth will ride with friends and family members in honor of Ronnie and all those who have lost their lives to heart disease. Together, under the name Team Sailor, they hope to raise awareness of heart disease, as well as funds to go towards continued research.

Team Sailor - 2010

As I think about the 100k distance they will have to endure, I realize that the physical pain they might encounter pales in comparison to the emotional pain that one must deal with when a loved one is lost. Ruth is an example though, of someone who endured months of despair and heartache, and yet true to her character, she fought back with sheer spirit and determination. She not only overcame the emotional trauma that almost had her believing she would never be happy again, but she overcame it with a desire to live life more generously, with more thought given to how she can help others.

Her actions show us that sometimes the rewards in life are greater when we remove ourselves from the spotlight and step back behind the scenes to quietly nudge someone else forward. Ruth is the kind of role model that female athletes look up to, not because of her prestige as a leading fitness instructor, but because of her genuine desire to give back and help others succeed.

If you wish to “give back” and contribute, or get involved with Team Sailor's fundraising efforts, please visit http://www.everydayhero.com.au/team_sailor_2011

How to Stay Fueled and Nausea-Free on Long Runs

By Jannine Myers

Since many of you have recently started training for either the Kinser Half, or the Naha Marathon, I thought it might be a good idea to do a post on fueling for those long runs. When I started training for my first half marathon, I remember asking members of my running group what kinds of foods they took with them on their longer training runs. I really had no idea what I should be eating and drinking, so learning what others were fueling their bodies with was really helpful during those earlier running days.

One of the problems with long runs, is the issue Anna talked about in last week's post about "feeling the need to go." This becomes an even greater issue for people like myself, who already suffer from stomach problems. In this case, learning what foods to eat more of, and which foods to abstain from becomes crucial to ensuring a successful long run. While I am still trying figure out what my body best responds to, I have learned a few things along the way that may also work for you:

• I never used to eat before my early morning runs as I generally don't feel hungry when I first wake up. I still don't eat anything if I am heading out for a shorter run (less than an hour), but anything beyond an hour and I now make sure that I eat something that will quickly digest and and give me a good energy boost. Examples of what I might eat prior to a long run, or a race, include: first and foremost, a good cup of java, followed by a banana and a piece of toast spread with peanut butter, or a home-made almond butter and honey energy ball (see recipe at bottom of this post), or a Snickers Marathon bar (dark chocolate - see the nutrition facts below)

• I used to take energy gels with me on my long runs, but with my stomach being as sensitive as it is, I almost always felt sick and hit the wall, or I would finish but spend the rest of the day near a bathroom. Now I enjoy taking with me a selection of energy foods, including those pictured below:

Mochi (Japanese sticky rice treats filled with sweet azuki bean paste); Dried fruit and nut snacks; Cliff Shot Blocks

You can buy bags of mochi, which come in individually wrapped servings, from Lawsons or Family Mart. I found the dried fruit and nut treats at the BX recently, but unfortunately I haven't seen them on the shelves since they sold out (you can easily substitute with a bag of trail mix); Clif Shot Blocks come in various flavors, and some have a higher sodium and/or caffeine content than others (you can find these at Gunners Gym on Foster, or order them by the box from Runningwarehouse.com).

• I also enjoy eating salted peanut butter pretzels, and during our ultra-training I occasionally took a peanut butter and jelly sandwich with me (Kathleen Lennard enjoyed stopping at a Lawsons or Family Mart and buying an onigiri (Japanese rice ball)
• For electrolyte and endurolyte replenishment I have used the following products and like them all:

Nuun Electrolyte tablets

Hammer Endurolyte Fizz Tablets

Hammer Endurolyte Capsules

The Nuun tablets dissolve in water and are a light, zero sugar, easy-to-drink electrolyte supplement with lots of different flavors (you can buy these from Runningwarehouse.com); I used the Hammer endurolyte products when we were training for the ultra earlier this year, but they are especially useful during the summer months too when you want to ensure that you are getting a sufficient amount of electrolyte replacement (including sodium and potassium).The capsules are okay, but I prefer the fizz tablets that dissolve in water, especially the peach and mango flavors. Go to Hammernutrition.com to order these.

• For recovery I usually use Hammer Recoverite, although I sometimes drink plain chocolate milk. Andrea enjoys the occasional protein smoothie from Risner Fitness Center, or her own smoothies made at home using a store-bought whey protein powder (Foster PX and Gunners Gym both have a variety of protein powders available).

Hammer Recoverite - great for speeding up recovery after a long run

• A few more final tips: 
• I always carry a small ziploc bag with both Japanese and American coins; I like to have the option to stop at a vending machine and buy more water, or an electrolyte drink if I run low.
• I tend to eat more frequently now than I did before; I used to wait too long to refuel my body on long runs and the result was not pleasant. Now I make a conscious effort to reach for my snacks and eat every 45 minutes or so (not too much, maybe a couple of Cliff Shot Blocks, or two mochi treats, for example). More advanced runners can make do on a lot less energy consumption, but this is what seems to work best for me.
• For those of you who sometimes feel nauseous while running, ginger chews might help. I have ordered mine in the past from Zombierunner.com (this online store also offers some other great nutrition products, as well as running apparel and accessories)

Gin Gins Boost Ginger Candy

I hope this helps those of you who are uncertain of what to eat and drink on those long runs, and remember, a golden rule of thumb is to NEVER try anything new on race day!

Recipe for Almond Butter Crispy No-Bake Energy Balls:

Mix:
1/2 cup almond butter (if unavailable, you can also use Sunbutter)
1/2 cup honey
1/2 cup shredded coconut
1/2 tsp vanilla extract
1/2 tsp cinnamon
Add and stir gently:
2 cups gluten-free crispy rice cereal

Place a dish of water near the cereal mixture bowl. Form the mixture into truffle-size balls, using wet hands. Roll in sunflower seeds and place on a wax paper. Chill and store in the refrigerator. 

Feeling the Need, the Need to......

Post contributed by Anna Boom

Pooh, or poo-poo or worse, poopoopoo.

Oh yes, a lovely topic for any womens running group to discuss. 

No need to feel ashamed or embarrassed by our natural movements, bowels included. Every runner whether woman, man or beast, has the need to go at some point during a run. I will go back to the book I often turn to for guidance, Everyone Poops. You eat, you poop. 

Often when we start training for a longer run, say a half marathon or marathon distance, there comes a time when your body will tell you it is time to go! and it doesn't mean run faster. If you choose to ignore the issue, your body has two choices; force you to walk and eventually stop with cramps or let it go, forcing you to throw your shorts away when you get home. Either way, you can't ignore it for very long. Although we have all tried.

Why does this happen? All the up and down motion and jostling for longer stretches of time and distance, get your body ready to dump and lighten the load. It is a great way to help you run faster and feel lighter. And don't you feel better afterward?

Can you train to avoid this? Here are some ways to train like you want to run:

1) Drink warm coffee. Coffee is a diuretic that helps getting everything moving down and out.

2) Wake up an hour earlier, or more, before you run out the door. Give your body the time to adjust from sleep to wake to ready to run.

3) Run in the morning before you've eaten more food and added to the load.

4) Avoid eating too much fiber before your run. Yes, fiber is essential to a healthy diet, but consider how much you eat in relation to when you plan on running.

5) Drink lots of water the night before your long run and when you wake up.

6) Avoid eating too spicy of food. Probably don't need to add to this.

An additional helpful trick is to plan your run to pass by the many convenience stores Okinawa has to offer. The toilets are clean and have t.p. and a place to wash your hands with soap and freshen up your 'do. Also, remember you will never see those people inside the Family Mart, ever again.  

Some people say, you are not a runner until you have the runs on the run. Whether you have joined our club or not (oh yes, I belong! My latest membership was renewed at the 82 Km mark of the Mongolia 100 Km Ultra), feel no embarrassment in what happens to each of us.

I have spent much time trying to convince my 5 year old that it is okay to just let go; I hope this helps other shy poopers out there to go when you feel the need.

Lets Talk: Paleo Nutrition

I can't help notice that quite a few of our ladies have become paleo converts, or are at least toying with the idea of converting. I was one of those who toyed with the idea, until my next carb craving hit! Quite honestly, I think the concepts behind paleo could be worth pursuing, but I'm not sure I'd ever have the willpower to follow through with a diet that demands complete abstinence from the foods I've grown to love. One day maybe? But for those of you who think you might have more willpower than me, and would like to learn a little more about paleo, Sarah Pevehouse has kindly agreed to tell us about her transition from a regular "anything-allowed" diet, to a strictly paleo diet. Sarah's story impressed me, as I'm sure it will you too.
Jannine Myers

Post contributed by Sarah Pevehouse:

In January of this year I embarked on a self-motivated (New Years Resolution) challenge to train for and then complete my very first Marathon. I started with high hopes and tons of Runner’s World paraphernalia. I hired the amazing Jeanne Goodes to be my trainer, running coach, and mentor. Within a few months I realized that all of my goals were within reach but I just wasn’t seeing the physical gains (muscle definition, etc.) that I had hoped for.

I was combing the pages of Runner’s World magazines and reading the Athlete’s Palate for recipes on a daily basis. Trying to perfect my nutritional intake to balance out my physical output. It didn’t take long for me to just feel like a bloated up mess all the time due to the high intake of pasta, bread and grains that were being suggested. I started mentioning this to Jeanne and asking for advice. She suggested a few options and books or websites to checkout on Paleo. After some Internet searches I decided this seemed to resonate with my tree-hugger side more than anything else I was finding.

Sarah with fitness trainer Jeanne Goodes

The basic premise of Paleo Nutrition is that it is not a diet – it is a lifestyle. There are several books, websites, blogs and cookbooks out there that can give you the science behind it all. The best summary I could find was from Loren Cordain’s book, The Paleo Diet Cookbook, “It is extremely simple; you just eat fresh fruits, fresh veggies, lean meats, and seafood” (as much as you want). “Stick to the outside aisles of your supermarket and away from the center aisles (as much as possible), and you will be 85 percent of the way there.”

I started a strict Paleo regiment on April 12^th, 2011. I cleaned out my pantry – getting rid of all my processed foods, grains, flours, starches, sugary snacks, etc. Then I cleaned out my refrigerator and tossed all the sauces, jelly, milk, and cheese, packaged and processed foods. I felt like Old Mother Hubbard – my cupboards were very bare! The first two weeks are the hardest because your craving all the stuff you used to eat.

This is what a paleo pantry looks like

I purchased Robb Wolf’s book, The Paleo Solution and read it cover to cover immediately so I could better understand what all that food (I just tossed out) was doing to my body. All I can say now is that the proof is in the pudding! If you like the geek stuff (science) behind why we should eat these ways then get his book. Robb breaks all the science down in an easy to follow and understandable way. He provides on his website (downloadable pdf’s) 30-day meal plan, shopping lists, etc.

I started with his menus and have since branched way out to blogs and other books for recipes. I like to know the “full-circle” reason why I am doing something and reading his book made it that much easier for me to know that I was making the right choice.

If you are looking for a lifestyle change for your nutrition and just want to be told – eat this, buy this, do it like this! Then I suggest getting Sarah Fragoso’s book, Everyday Paleo. She has a 30-day meal plan plus workouts, shopping lists, kids snack ideas and school lunch ideas too. She is straight to the point, a mother of 3 and a great (creative) cook. I have also done her 30-day meal plan as well. I found her food to be a bit spicy for my taste so I just scan the recipes first and adjust to suite my taste. Check out my book review for more info.

 

I used to think that I always needed a “starch or carbohydrate” and meat – vegetables were optional and often canned. Now, I shop more frequently and cook with mainly fresh (sometimes frozen) foods from the commissary or markets out in town. Cooking has become simplified really.

Sarah Fragoso points out a good rule of thumb, “If it grew in the ground, it’s a carbohydrate.” So all you athlete’s out there – when you see “carb loading” advice keep this in mind. It does not mean you need to eat a big pasta bowl the night before a race – you can indulge in some yummy yams or sweat potatoes fixed the way you like and get all your carbohydrate needs right there.

Meat, veggies, and fruit – preseason your meat (or not) toss in a pan and sauté with some fresh sliced onions and minced garlic – this works for all meat and seafood. Then steam your veggies and then season lightly with sea-salt. After dinner slice up an apple and dip in almond butter and honey mixed together (or whatever you like) – sometimes I just nibble on some baker’s chocolate.
 

It’s strange how once you cut out all the processed sugars and starches your taste buds sort of wake up! They’ve been in a sugary coma for years and now for the first time your tasting food that is really good! I used to think that unsweetened applesauce was so bitter and now I love it! I just add some cinnamon and protein powder and I have a great pre-workout meal.

 

The book that I have learned the most from and suggest to all athletes is the “Paleo for Athlete’s” book – this will forever change your idea of performance nutrition. It is through this book that I was able to go from my bloated 131lbs, 17% body fat to the lean 126lbs and 12% body fat that I am now. The transition is tough – to change the way you have looked at food your entire life – but it is well worth it. My performance is way better, recovery time from hard training is so fast and my belly is never bloated.

If nothing else – check out some of the tested recipes on my blog and just try a few!



I hope this at least sparks an interest for you to think outside of the box with food and to try something new. I am the Queen of one-dish meals – If I can cook this way, anyone can!

Trail Etiquette - Manners on the Run!

Post Contributed by Anna Boom

Recently, I noticed that Japan has started promoting manners. Specifically, signs on the road and at the police station and little neighborhood Kobans (police boxes), state in Japanese, Manners UP!! (I added the extra exclamation point being a very excitable half American!)

I love this idea and wanted to bring it into our group too, for discussion and thought.

Manners UP!

1) When running trail with others, please be mindful of how close you are behind them. As the person following, you set the distance between yourself and the woman ahead of you. In driving, there is a recommended 3 car length separation so that if the car in front of you stops abruptly, you won't crash into their tail end. Same concept on the trail. Avoid running into another woman's tail on trail; keep some distance. Note* below.

2) Music! I love listening to music when I run; it is motivating and I adore belting out the TingTings. That's not my name, that's not my name... But not everyone is on board with this it turns out. To explain further, a fellow WOOTer commented her husband said her playlist was the WORST EVER (don't worry, Amy, I won't tell anyone it was you). If you are alone or are running with someone with the same playlist tastes, please play it loud and strong, but be mindful of those around you. Some women like to come out and chat on trail; others like to come out and hear their feet hit the dirt and the steady rhythm of breathing hard.

3) Pack in, pack out. Make sure you take whatever trash you bring in. Feel like a granola bar or Clif Shot during your long run?  Make sure to pack up the trash so that others don't have to pick up after you.

4) Be friendly and supportive. Okay, maybe this is not exactly trail etiquette but I do feel it is part of our WOOT love and what sets us apart and hopefully why you come and run with us. Our WOOT yogi, Stephanie Ermel said it best when she said something about there being plenty of room for us all at the top. Who better to support you than a fellow running woman that knows exactly how difficult it is to get up and run at 0530 on a Saturday morning while the kids and husband are snoozing away? Along with this, saying hi and being friendly to the Okinawan farmers is always greeted with a responsive wave and smile.

Over a year and a half of running trails together, women!! Thank you for all the great sweat, laughs, tears and fun! And remember, Manners UP!!

*If you are coaching the woman in front of you, and she asks you to push her up the hill, it is another story.

The NB Minimus Approach to Trails

Post contributed by Anna Boom: continuing the discussion on minimalist shoes......

My new favorite running shoe: New Balance Minimus Trail or the WT10

 

In a previous blog entry, I wrote about the minimalist shoes movement, and introduced you to the Nike Free. New Balance has now jumped into this market with a great new shoe, the Minimus Trail. I have followed this shoe release and waited to see the reviews before buying. That is my style in all purchases, big or small, wait to see what everyone thinks. If you are like me, and have been waiting to see how this shoe performs, don't wait any longer! This shoe is almost perfection for me, a lover of minimalist running shoe on trail and on road.

I bought these shoes using our WOOT runningwarehouse.com discount, and had them shipped to my aunt's in Minnesota so they'd be waiting for me when I arrived there in mid-July. Getting a new pair of running shoes is exciting, isn't it? Once I smell that new shoe odor, I can't wait to put them on and go for a run, which I did the following morning.

The Minimus Trail has a low profile Vibram sole. All the good things about Vibram FiveFingers with the benefit of having your toes kept together. Nothing to get between the toes of your shoes on trail!! Some of you may also have experienced problems with the toe shoes, specifically with the individual toe fit. If one of your toes is much longer than the others (like my second toe on both feet), the FiveFingers can be irritating as your longer toes rub and you either blister, or stop wearing them. Mine are in the closet. 

The NB WT10 comes in colors white or black, which is the color I bought. Black is great for the mud runs we all must eventually endure here on Okinawa. The inside is very smooth, so much so that you could run sockless. The weight is 7.1 oz. Yes, that is ounces. Unbelievably light. I wore these out on Paintball Plus and they did great on the slippery terrain and on the road. I also ran the Farm Roads and enjoyed most of the run. The larger rocks can hurt when you step on them as there is not much in place to protect the bottoms of your feet.

If you have heard of Anthon Krupicka, he is the spokesman for this new shoe and is a huge proponent of the minimal shoe. The slogan on the shoe is: <=> lss is mor. Kinda catchy! One important note, which I also mentioned in the Running FREE!! blog post: start slowly, please! 

New Balance attaches the following on the shoe:

"Caution: This product increases the strain on the foot, calf, and Achilles tendon. Overuse of this product or use of activities outside of running and walking may increase the risk of sustaining injury.

This product should be introduced slowly into a running exercise routine. New Balance recommends limiting initial use to 10% of overall running workouts and very gradually increasing time and distance."

When have you ever read a Caution statement on your running shoe?