On Saturday night, August 1, we are having a pasta dinner for all walkers/runners. Then we will go to the Saturday night service together. Everyone can wear their team shirts, and the church will pray for us as a team and send us out. This will be a great team building experience. You can purchase tickets at Faith’s Vine bookstore in Dyer or at a group run. The ticket price is $5 and must be bought by July 24.
We are also chartering a bus to take the team downtown race morning. The race starts on August 2 at 6:30AM. We will leave the church at 5:00AM SHARP! This will give us enough time to stretch and warm up before the race, and take a team photo. You can do a one way trip from Faith to the race and then go home with family or you can do a roundtrip. Please email teamrwanda2009@yahoo.com by July 24 if you are interested in doing this. The tickets are $7.
If you are unable to purchase tickets at either of those locations, please email teamrwanda2009@yahoo.com to make other arrangements.
**RWANDA TIDBIT**. . . Rwanda is known for their banana and coffee exports. Next time you are drinking coffee or pass a Starbucks, think about the people in Rwanda! Ask God to reveal Himself to them and bless them!
Tuesday, July 14, 2009
Sunday, July 12, 2009
Team Member of the Week: Bill Venhuizen
Name: Bill Venhuizen
Occupation: Student/Sub Teacher/Running coach
Church you attend: Oak Glen URC
Is this your first time running a half marathon: 2nd time. I ran with TEAM KARABA last year.
Best running shoes: Nikes
What type of cross-training do you do: Calisthenics and weight lifting
Training Tip: Do strength/stamina building exercise for X-training at least twice per week in addition to running
When do you run, morning or evening: Mostly evening, it varies depending on what I have going for the day.
What are some of your hobbies: Reading mostly history (Presidential biography) and American/English fiction
Person in history you admire: President A. Lincoln (I've read MANY books on him) and Harry Truman
Most beautiful place you have been to: Alaska
What motivates you to run: The deep satisfaction I get out of it. It makes me feel good mentally, physically and emotionally.
Anything else interesting the team should know about you: Love to run with this team. They are well worth getting up early to run with. Enjoy getting to know and talk with them all.
Saturday, July 11, 2009
Health Beat Week 9: Hydration
By Christine Luff, About.com Updated: July 03, 2009
Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.
Pre-Run Hydration
If you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. In the days leading up to your long run (or race), drink plenty of water.An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid.
Drinking on the Run
Here's a general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).If you don't have access to water on your running routes, you'll have to carry your own fluids with you.
Determining Your Sweat Rate
The above guidelines are the basic rules of thumb, but it's important to remember that everyone's fluid needs vary. Some people sweat more than others.To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes.
Post-Run Hydration
Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost.
Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.
Pre-Run Hydration
If you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. In the days leading up to your long run (or race), drink plenty of water.An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid.
Drinking on the Run
Here's a general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).If you don't have access to water on your running routes, you'll have to carry your own fluids with you.
Determining Your Sweat Rate
The above guidelines are the basic rules of thumb, but it's important to remember that everyone's fluid needs vary. Some people sweat more than others.To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes.
Post-Run Hydration
Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost.
Wednesday, July 8, 2009
IT'S HERE!!!
It's Here!!! Faithful Grounds will be brewing coffee from Rwanda starting next week! They will also be selling 12oz bags and showing a 3 minute video about Rwanda. The rumor is that it is delicious so stop by for your cup of joe and bring some home to brew yourself.
Wednesday, July 1, 2009
Team Member of the Week: Amanda VanNoort
Occupation: Legal Assistant at a law firm in Chicago
Children: One stepdaughter, Carly
Pet: Just got a new puppy about a month ago -- a little Yorkie named Peanut.
Campus you attend: Cedar Lake
Is this your first time running a half marathon: Second. I ran with Faith/TWV last year.
Best running shoes: New Balance 747
Do you listen to music while you run: If I run by myself, I do.
Who is your favorite band/person to listen to: Pretty much anyone...I don't even know who half the people/bands are on my ipod. Lately, since I attended the concert a few months ago, I've been a big Big Daddy Weave fan.
What type of cross-training do you do: Biking, walking, exercise videos
When do you run, morning or evening: Whenever I get a chance. I usually do my short runs in the morning and longer ones in the evening.
Favorite vacation spot: Anywhere hot and sunny with a beach.
Restaurant recommendation: One of my favorites is Don Pedro's. I recently tried the Lighthouse Restaurant in Cedar Lake and would definitely recommend it.
What motivates you to run: I've always been a runner. It's a great stress reliever for me and makes me feel great. Of course, lately my motivation has been the children in Rwanda!
Health Beat Week 8: Rest
By Carl Toren, MD.
1.Take the day off
It may have come as a surprise to some teammates that the "official" training program includes aday or two of rest per week. After all, we are supposed to be getting in shape and doesn't that mean running a lot?That line of thinking is true to a point, but, as the training program implies, rest is another part of training. Muscles, ligaments and cartilage develop as they are used, but they also need a chance to repair and recover from the normal wear and tear of impact.So, follow the program. Take the day off when the program says "Rest," and don't feel guilty about it. It will help you in the long run to avoid overuse injuries, and it will make the active days much more enjoyable.
2. Get enough sleep
They say that Americans are the most sleep-deprived society on earth, and our Team Rwanda training program probably makes that problem worse. Eight hours per night is about right for most people and this number predictably goes up with increased physical activity. When you are dragging yourself through the day, or your family thinks you are crabby after you run, do everyone a favor and get to bed on time.
- Go to bed when you are tired.
- Take naps during the day, if you need to compensate for missed sleep.
- Establish a pattern of getting to bed and waking up around the same time every morning.
- Be careful with caffeine in the evening.
3. Take a mental break
Part of our training program is just getting used to the monotony of the repetitive motion associated with running or walking more than two hours. A running partner or a friend on a bicycle can distract you and keep your mind fresh. Another idea is to intentionally make a list of things to focus on during a long run: relationships, goals, pleasant memories, anything. Some of my friends memorize Scripture or pray while they run. Whatever your trick, find something other than running to occupy your mind.
4. Permission to walk
I know you want to follow the training program and really get in shape, but as the runs get longer, it sometimes is impossible to keep going. If this happens to you, feel free to walk for a while. You can start up again soon and your training will not be affected. The goal of our team is not to test your will, your pride or how competitive you are. The goal is to raise some money for a good cause, while getting in better shape. Walking and resting during a long run is all a part of the package.
1.Take the day off
It may have come as a surprise to some teammates that the "official" training program includes aday or two of rest per week. After all, we are supposed to be getting in shape and doesn't that mean running a lot?That line of thinking is true to a point, but, as the training program implies, rest is another part of training. Muscles, ligaments and cartilage develop as they are used, but they also need a chance to repair and recover from the normal wear and tear of impact.So, follow the program. Take the day off when the program says "Rest," and don't feel guilty about it. It will help you in the long run to avoid overuse injuries, and it will make the active days much more enjoyable.
2. Get enough sleep
They say that Americans are the most sleep-deprived society on earth, and our Team Rwanda training program probably makes that problem worse. Eight hours per night is about right for most people and this number predictably goes up with increased physical activity. When you are dragging yourself through the day, or your family thinks you are crabby after you run, do everyone a favor and get to bed on time.
- Go to bed when you are tired.
- Take naps during the day, if you need to compensate for missed sleep.
- Establish a pattern of getting to bed and waking up around the same time every morning.
- Be careful with caffeine in the evening.
3. Take a mental break
Part of our training program is just getting used to the monotony of the repetitive motion associated with running or walking more than two hours. A running partner or a friend on a bicycle can distract you and keep your mind fresh. Another idea is to intentionally make a list of things to focus on during a long run: relationships, goals, pleasant memories, anything. Some of my friends memorize Scripture or pray while they run. Whatever your trick, find something other than running to occupy your mind.
4. Permission to walk
I know you want to follow the training program and really get in shape, but as the runs get longer, it sometimes is impossible to keep going. If this happens to you, feel free to walk for a while. You can start up again soon and your training will not be affected. The goal of our team is not to test your will, your pride or how competitive you are. The goal is to raise some money for a good cause, while getting in better shape. Walking and resting during a long run is all a part of the package.
Happy Rwandan Independence Day!
Happy Rwandan Independence Day!
Next group run is Saturday, July 4 at 6:30AM on the Erie Lackawana trail at Jewett Street and Kennedy Avenue under the Ridge Road bridge in Highland. We will run/walk eight miles together. There is parking, but no bathroom facility. If it is raining, the group run/walk will be canceled.
If you have friends or family that would be interested in volunteering at the World Vision water station race day, please contact Cathy Tomovich at tomovich5@comcast.net to sign up and get more information.
**RWANDA TIDBIT**. . . July 1 is Rwanda’s Independence Day! In 1962, the country became free from Belgium colonial rule. As we celebrate the 4th of July this weekend, keep in mind that Jesus paid the ultimate sacrifice for our and Rwanda’s freedom!
Next group run is Saturday, July 4 at 6:30AM on the Erie Lackawana trail at Jewett Street and Kennedy Avenue under the Ridge Road bridge in Highland. We will run/walk eight miles together. There is parking, but no bathroom facility. If it is raining, the group run/walk will be canceled.
If you have friends or family that would be interested in volunteering at the World Vision water station race day, please contact Cathy Tomovich at tomovich5@comcast.net to sign up and get more information.
**RWANDA TIDBIT**. . . July 1 is Rwanda’s Independence Day! In 1962, the country became free from Belgium colonial rule. As we celebrate the 4th of July this weekend, keep in mind that Jesus paid the ultimate sacrifice for our and Rwanda’s freedom!
Monday, June 22, 2009
Did You Know?
Hi Team Rwanda...
Did you know that Faith Church has sponsored approximately 100 children from Karaba, Rwanda? If you are interested in meeting your sponsored child or would like to see how the money you have raised has impacted Karaba, now is the time! Your Team Rwanda 2009 leader, Rebecca, is going to Karaba and you can go too! The trip is October 14-23, 2009. Go to http://www.faithchurchonline.org/ click on outreach then mission trips to get all the info!!
Other things to watch for...In July there will be coffee from Rwanda in the Faithful Grounds coffee shop. Make sure to stop by and give it a try.
Pasta dinner on August 1st...we will keep you posted on when tickets go on sale!
Did you know that Faith Church has sponsored approximately 100 children from Karaba, Rwanda? If you are interested in meeting your sponsored child or would like to see how the money you have raised has impacted Karaba, now is the time! Your Team Rwanda 2009 leader, Rebecca, is going to Karaba and you can go too! The trip is October 14-23, 2009. Go to http://www.faithchurchonline.org/ click on outreach then mission trips to get all the info!!
Other things to watch for...In July there will be coffee from Rwanda in the Faithful Grounds coffee shop. Make sure to stop by and give it a try.
Pasta dinner on August 1st...we will keep you posted on when tickets go on sale!
Have a great week
Melynie Durham
Sunday, June 21, 2009
Health Beet Week 7: Ten Tips to Stay Cool
By Jeff Galloway, Runner's World
1. Try Running Early in the Morning.
It's the coolest, most serene part of the day, and there's nothing like a morning run to boost your mood all day long.
2. Drink Like Crazy.
Even if you don't feel thirsty, drink at least 8 oz. of fluid each hour, and more if you're outside or tend to perspire a lot. You'll run better with adequate fluid intake, and you'll feel better, too. By keeping your water storage high, you'll also improve your body's cooling mechanisms.
3. Acclimate With Care.
You need to acclimate to the heat in a safe and gradual manner, not haphazardly. For the first two weeks of hot weather, do no speed sessions and keep your midday running bouts to 30 easy minutes at most. (You can go longer on cool mornings or evenings.) In 10 days to two weeks, you should be fully acclimated.
4. Go Light and Loose.
Wear light-colored, loose-fitting clothing. The former will reflect the sun's rays better; the latter will enable you to take advantage of any breeze, including the one you make by running.
5. Screen it Out.
To protect yourself from skin cancer and other skin damage, use sunscreen liberally. Do so even on partly cloudy days; harmful ultraviolet rays are not blocked by cloud cover. Another benefit: Sunscreen can decrease your skin and body temperatures, so you'll stay cooler during exercise.
6. Pour it on.
There's nothing like the psychological relief of pouring cold water over your head on a hot run. But don't depend on it to keep your body temperature down, because it won't. To help you do that, you need to drink the water.
7. Start Slowly.
I'm a big proponent of doing this in all seasons, but starting your run slowly is particularly beneficial on hot days. The slower you start, the longer you'll keep your body heat from reaching the misery threshold. If you normally run at an eight-minute mile pace, for example, do your first mile at a 10-minute pace.
8. Make Like a Camel.
Especially on long runs or trail runs where you'll be away from water sources, bring your own. Use a water belt, pouch or holster for bottles or simply carry it (you'll get used to it).
9. Heed the Heat Warnings.
You need to be very sensitive to the warning signs of heat illness, which, if it progresses, can be fatal. If you feel trouble coming on, you need to stop running, find some shade, get liquids and then find a ride or walk home. Following are signs of impending heat illness:
-Headache or intense heat buildup in the head.
-Confusion or lack of concentration.
-Loss of muscular control.
-Oversweating followed by clammy skin and cessation of sweating.
-Hot and cold flashes.
-Upset stomach, muscle cramps, vomiting, dizziness.
10. Bag it if it's too Hot.
Some days are going to be unsafe for running, especially if you live in an urban area where air pollution is also a concern. On those occasions, consider skipping running altogether. Or run inside on a treadmill. Or hit the pool for some laps. Sure, it's going to be hot this summer. No way around that. But with some planning and a little imagination, you can minimize the downside and make it work for you. Stay flexible, have fun and, above all, be safe.
1. Try Running Early in the Morning.
It's the coolest, most serene part of the day, and there's nothing like a morning run to boost your mood all day long.
2. Drink Like Crazy.
Even if you don't feel thirsty, drink at least 8 oz. of fluid each hour, and more if you're outside or tend to perspire a lot. You'll run better with adequate fluid intake, and you'll feel better, too. By keeping your water storage high, you'll also improve your body's cooling mechanisms.
3. Acclimate With Care.
You need to acclimate to the heat in a safe and gradual manner, not haphazardly. For the first two weeks of hot weather, do no speed sessions and keep your midday running bouts to 30 easy minutes at most. (You can go longer on cool mornings or evenings.) In 10 days to two weeks, you should be fully acclimated.
4. Go Light and Loose.
Wear light-colored, loose-fitting clothing. The former will reflect the sun's rays better; the latter will enable you to take advantage of any breeze, including the one you make by running.
5. Screen it Out.
To protect yourself from skin cancer and other skin damage, use sunscreen liberally. Do so even on partly cloudy days; harmful ultraviolet rays are not blocked by cloud cover. Another benefit: Sunscreen can decrease your skin and body temperatures, so you'll stay cooler during exercise.
6. Pour it on.
There's nothing like the psychological relief of pouring cold water over your head on a hot run. But don't depend on it to keep your body temperature down, because it won't. To help you do that, you need to drink the water.
7. Start Slowly.
I'm a big proponent of doing this in all seasons, but starting your run slowly is particularly beneficial on hot days. The slower you start, the longer you'll keep your body heat from reaching the misery threshold. If you normally run at an eight-minute mile pace, for example, do your first mile at a 10-minute pace.
8. Make Like a Camel.
Especially on long runs or trail runs where you'll be away from water sources, bring your own. Use a water belt, pouch or holster for bottles or simply carry it (you'll get used to it).
9. Heed the Heat Warnings.
You need to be very sensitive to the warning signs of heat illness, which, if it progresses, can be fatal. If you feel trouble coming on, you need to stop running, find some shade, get liquids and then find a ride or walk home. Following are signs of impending heat illness:
-Headache or intense heat buildup in the head.
-Confusion or lack of concentration.
-Loss of muscular control.
-Oversweating followed by clammy skin and cessation of sweating.
-Hot and cold flashes.
-Upset stomach, muscle cramps, vomiting, dizziness.
10. Bag it if it's too Hot.
Some days are going to be unsafe for running, especially if you live in an urban area where air pollution is also a concern. On those occasions, consider skipping running altogether. Or run inside on a treadmill. Or hit the pool for some laps. Sure, it's going to be hot this summer. No way around that. But with some planning and a little imagination, you can minimize the downside and make it work for you. Stay flexible, have fun and, above all, be safe.
Team Member of the Week: Carla South
Name: Carla South
Occupation: I am a student at IU Northwest.
Children: 1 daughter (Jamie)
Pet: 1 dog (Sydney) 2 cats (Harley & Charlie)
Campus you attend: Faith-Valpo
Is this your first time running a half marathon: I ran the Bix7 in Davenport Iowa.
Best running shoes: New Balance is my first running shoe.
Do you listen to music while you run: Yes-Christian
Who is your favorite band/person to listen to: Third Day
What type of cross-training do you do: I am doing yard work at my friends house and that is a lot of pulling, bending, and stretching.
When do you run, morning or evening: Morning
Favorite Gatorade flavor: Frost
An interesting fact about yourself: I volunteer in Treasureland because I love children and watching how God works in their lives. I am very excited about our Valpo campus. I can't wait to see how God's kingdom will grow.
Monday, June 15, 2009
Team Member of the Week: TJ Slager
Name: TJ Slager
Occupation: Unemployed currently, but I do concrete.
Pet: None. I wish my wife would let me have a dog!
Campus you attend: Dyer
Is this your first time running a half marathon: Sure is
Best running shoes: Nike
Do you listen to music while you run: Yes
Who is your favorite band/person to listen to: Jason Aldean. . .country
What type of cross-training do you do: Bike and walk
When do you run, morning or evening: Both
Favorite Gatorade flavor: Come on Steve, next run there should be Riptide Rush!
An interesting fact about yourself: Once had someone ask me if I was a UFC fighter. . .ha!
Sunday, June 14, 2009
Health Beat Week 6: Shin-Splints
What are shin-splints and what is the best initial treatment for this condition?
By Dale Brink, D.P.M., F.A.C.F.A.S.
A shin-splint is the most common cause of exercise-induced leg pain encountered by athletes of all levels. It is an inflammatory reaction involving the connective tissue of the leg as its insertion into the inside or front aspect of the leg bone (tibia).
Treatment for shin-splints can vary depending on the location, duration, and severity of the problem. Listed below is a comprehensive four stage initial treatment program that has met with excellent success at our sports medicine center.
PHASE 1 – Acute Phase:
· Decrease pain and inflammation
· Rest
· “ICE” (ice; compression; elevation)
PHASE 2 – Rehabilitation Phase:
· Further decrease pain and inflammation
· Increase flexibility of injured tissue by stretching
· Strengthen bone and surrounding tissue through therapeutic exercises
PHASE 3 – Functional Phase:
· Functionally strengthen bone through therapeutic exercises, and by using the trampoline,
By Dale Brink, D.P.M., F.A.C.F.A.S.
A shin-splint is the most common cause of exercise-induced leg pain encountered by athletes of all levels. It is an inflammatory reaction involving the connective tissue of the leg as its insertion into the inside or front aspect of the leg bone (tibia).
Treatment for shin-splints can vary depending on the location, duration, and severity of the problem. Listed below is a comprehensive four stage initial treatment program that has met with excellent success at our sports medicine center.
PHASE 1 – Acute Phase:
· Decrease pain and inflammation
· Rest
· “ICE” (ice; compression; elevation)
PHASE 2 – Rehabilitation Phase:
· Further decrease pain and inflammation
· Increase flexibility of injured tissue by stretching
· Strengthen bone and surrounding tissue through therapeutic exercises
PHASE 3 – Functional Phase:
· Functionally strengthen bone through therapeutic exercises, and by using the trampoline,
jumping rope, and doing vertical jumps.
· Protect injured area during activity by shin taping, wearing a neoprene shin sleeve, and appropraite athletic foot gear.
Note: this is probably the most important phase because it prepares the athlete for their return to activity. Care needs to be taken at this stage not to allow the athlete to overdo these exercises and stay within their limits as re-injury can easily occur.
PHASE 4 – Return to Activity
· Return to sport activity gradually, systematically, and to tolerance level
· Initiate preventive strategies by wearing appropriate athletic footwear, doing functional exercises like pilates, and revising your training program.
Note: in my experience there is an approximate one month window after the athlete returns to their activity where the chance of re-injury is great. Athletes must realize their limits and be patient!
I feel if this treatment plan is followed, as described, treatment outcomes for this common pesky problem can be more predictable.
· Protect injured area during activity by shin taping, wearing a neoprene shin sleeve, and appropraite athletic foot gear.
Note: this is probably the most important phase because it prepares the athlete for their return to activity. Care needs to be taken at this stage not to allow the athlete to overdo these exercises and stay within their limits as re-injury can easily occur.
PHASE 4 – Return to Activity
· Return to sport activity gradually, systematically, and to tolerance level
· Initiate preventive strategies by wearing appropriate athletic footwear, doing functional exercises like pilates, and revising your training program.
Note: in my experience there is an approximate one month window after the athlete returns to their activity where the chance of re-injury is great. Athletes must realize their limits and be patient!
I feel if this treatment plan is followed, as described, treatment outcomes for this common pesky problem can be more predictable.
Monday, June 8, 2009
Running For A Reason
Hi Everyone,
I had the privlage of manning the Kid Team Rwanda booth this past weekend at the Dyer campus and was again reminded that our children learn by example. The commitment and excitement of the runners/walkers of Team Rwanda 2009 has definately spilled over to the Kid Team Rwanda. I was blessed.
As the weeks go by and the miles increase and the 1/2 marathon gets closer...I am praying for you! Praying for endurance, that each of you will be injury free, and that we all remember that it is a privilage to serve the poor, oppressed. widowed and orphaned and an honor to step into what God is already blessing.
Thank you all!
Melynie Durham
advocate
I had the privlage of manning the Kid Team Rwanda booth this past weekend at the Dyer campus and was again reminded that our children learn by example. The commitment and excitement of the runners/walkers of Team Rwanda 2009 has definately spilled over to the Kid Team Rwanda. I was blessed.
As the weeks go by and the miles increase and the 1/2 marathon gets closer...I am praying for you! Praying for endurance, that each of you will be injury free, and that we all remember that it is a privilage to serve the poor, oppressed. widowed and orphaned and an honor to step into what God is already blessing.
Thank you all!
Melynie Durham
advocate
Sunday, June 7, 2009
Health Beat Week 5: Blister Prevention
Blister Prevention
By Dale Brink, D.P.M., F.A.C.F.A.S.
While typically thought of as a minor nuisance injury, blisters of the feet are among the most common injury suffered by athletes and can lead to more serious injuries.
Friction and torque created during athletic activity generates shearing forces between the skin and sock/shoe surfaces. These forces when absorbed by the skin can accumulate, weakening the bonds between skin cells and lead to the development of a friction blister.
Athletes should choose their footwear and socks carefully. The first defense against friction blisters is proper fitting socks and shoes. Numerous high tech sock choices exist, including one which lifts perspiration off the skin like a “squeegee”, some have anatomically placed padding to increase cushioning, and others utilize two separate layers of fabric to decrease friction next to the skin.
Athletes should consider their individual sock needs, including fit, durability, leg height, cushioning, support, thermal properties, and especially moisture management. Avoid pressure points; select properly fit socks and carefully inspect any new sock on the inside for potentially injurious sock seams. When considering the construction of the sock select only socks made with flat knit toe seams and a Y heal, or vector heel pocket designs. Socks like shoes, are sized to the foot and improper fit can lead to blisters. Avoid overly tight or loose fit socks. Ill fit socks which are too tight may bind the toes, while socks which fit too loose can lead to harmful wrinkles, capable of pinching the skin and causing blisters.
During warm weather the accumulation of heat around the foot has been considered a contributing factor in the formation of blisters. Many socks are thinner over the instep and under the arch. Some sock brands offer ventilation panels under the arch and/or base of the toes to help dissipate heat generate during athletic activity.
Healthy skin is less likely to develop a friction blister. Athletes should avoid chronic dehydration especially during warm weather and/or during periods of heavier training efforts. Healthy, well hydrated skin will tolerate more stress before breaking down and developing a friction blister.
By Dale Brink, D.P.M., F.A.C.F.A.S.
While typically thought of as a minor nuisance injury, blisters of the feet are among the most common injury suffered by athletes and can lead to more serious injuries.
Friction and torque created during athletic activity generates shearing forces between the skin and sock/shoe surfaces. These forces when absorbed by the skin can accumulate, weakening the bonds between skin cells and lead to the development of a friction blister.
Athletes should choose their footwear and socks carefully. The first defense against friction blisters is proper fitting socks and shoes. Numerous high tech sock choices exist, including one which lifts perspiration off the skin like a “squeegee”, some have anatomically placed padding to increase cushioning, and others utilize two separate layers of fabric to decrease friction next to the skin.
Athletes should consider their individual sock needs, including fit, durability, leg height, cushioning, support, thermal properties, and especially moisture management. Avoid pressure points; select properly fit socks and carefully inspect any new sock on the inside for potentially injurious sock seams. When considering the construction of the sock select only socks made with flat knit toe seams and a Y heal, or vector heel pocket designs. Socks like shoes, are sized to the foot and improper fit can lead to blisters. Avoid overly tight or loose fit socks. Ill fit socks which are too tight may bind the toes, while socks which fit too loose can lead to harmful wrinkles, capable of pinching the skin and causing blisters.
During warm weather the accumulation of heat around the foot has been considered a contributing factor in the formation of blisters. Many socks are thinner over the instep and under the arch. Some sock brands offer ventilation panels under the arch and/or base of the toes to help dissipate heat generate during athletic activity.
Healthy skin is less likely to develop a friction blister. Athletes should avoid chronic dehydration especially during warm weather and/or during periods of heavier training efforts. Healthy, well hydrated skin will tolerate more stress before breaking down and developing a friction blister.
Team Member of the Week: Lee Carter
Name: Lee Carter
Occupation: Director of Finance for International Operations
Church you attend: Living Springs Community Church, Glenwood, IL
Is this your first time running a half marathon: No. . .this is my 2nd, I ran with Team Karaba last year.
Best running shoes: I wear New Balance
Do you listen to music while you run: Yes
Who is your favorite band/person to listen to: Caedmon's Call, Jars of Clay, U2, Rich Mullins
What type of cross-training do you do: Frisbee golf and walking
Do you eat anything special before you run/walk: No, but I tend to eat ice cream when I am done running.
Person you admire most in history: I admire Rich Mullins for his way of life and how well he gave expression to his faith in his music.
An interesting fact about yourself: I grew up in Montana.
Saturday, June 6, 2009
Running Barefoot?
I just came accross an interesting article talking about the advantages of running barefoot.
I am not so sure, but you can be the judge. . .click the link below. . .
http://news.yahoo.com/s/usnews/20090603/ts_usnews/shouldyoutossyourrunningshoesandjustgobarefoot
I am not so sure, but you can be the judge. . .click the link below. . .
http://news.yahoo.com/s/usnews/20090603/ts_usnews/shouldyoutossyourrunningshoesandjustgobarefoot
Friday, June 5, 2009
Team Member of the Week: Emily Valerius
Name: Emily Valerius
Occupation: Stay-at-home mom, lia sophia jewelry advisor, and I also do the accounting for a law office part time.
Kids: 2 girls, Harper 4 and Julia 2
Pet: No Campus you attend: Cedar Lake
Is this your first time running a half marathon: I ran the Crystal Lake, IL half marathon in 2002 as part of my training for the Chicago full marathon!
Best running shoes: I have been wearing Brooks running shoes for years!
Do you listen to music while you run: I don't listen to music while running, if I did, I would miss hearing the birds sing!
During the week do you run by yourself or with friends: By myself until those midweek runs get longer, then I'll be looking for a friend to run with!
Do you usually run in the morning or in the evening: In the morning, it works better for me and it's much cooler as the weather gets hotter.
An interesting fact about yourself: I grew up in Racine, Wisconsin and am a big Packer Fan!
Thursday, June 4, 2009
Health Beat Week 4: Cross-Training
Cross-Training
By Rose Nyenhuis, AFAA Certified Personal Trainer
Runners are known to be loyal to their sport, even to a fault. While loyalty is regarded as a great virtue in life, a little less of it may be beneficial with running. This is where cross-training comes in to keep balance. Cross-training can be described as other forms of exercise besides the activity or sport you participate in, which in this case would be running.
There are numerous benefits to cross-training. One of the most important benefits would be injury prevention. Overuse injuries are very common with runners. These injuries can occur due to several factors. Muscular imbalance, such as tight hamstrings and weak quadriceps, is a factor that can be prevented with cross-training. Walking, cycling, swimming, elliptical machines, etc. promote muscle balance with less stress on your joints, connective tissues, and muscles.
Cross-training can help you achieve greater running fitness. It can increase your efficiency, endurance and power. A great way to cross-train for these benefits would be strength training. A strong upper body can consume and utilize oxygen more efficiently, thus allowing you to run faster with less effort. Conditioned muscles in the lower body can help propel your body faster uphill and absorb the impact that comes from pounding the pavement. Yoga and Pilates are excellent choices to help with strength and flexibility.
Cross-training gives your body a greater chance of staying healthy while becoming a stronger and more efficient runner. You can handle a higher workload with less risk of injury. Now when you see a cross-training day on your running schedule you’ll understand a few of the reasons behind it. Whatever you chose to do, enjoy the workout!
By Rose Nyenhuis, AFAA Certified Personal Trainer
Runners are known to be loyal to their sport, even to a fault. While loyalty is regarded as a great virtue in life, a little less of it may be beneficial with running. This is where cross-training comes in to keep balance. Cross-training can be described as other forms of exercise besides the activity or sport you participate in, which in this case would be running.
There are numerous benefits to cross-training. One of the most important benefits would be injury prevention. Overuse injuries are very common with runners. These injuries can occur due to several factors. Muscular imbalance, such as tight hamstrings and weak quadriceps, is a factor that can be prevented with cross-training. Walking, cycling, swimming, elliptical machines, etc. promote muscle balance with less stress on your joints, connective tissues, and muscles.
Cross-training can help you achieve greater running fitness. It can increase your efficiency, endurance and power. A great way to cross-train for these benefits would be strength training. A strong upper body can consume and utilize oxygen more efficiently, thus allowing you to run faster with less effort. Conditioned muscles in the lower body can help propel your body faster uphill and absorb the impact that comes from pounding the pavement. Yoga and Pilates are excellent choices to help with strength and flexibility.
Cross-training gives your body a greater chance of staying healthy while becoming a stronger and more efficient runner. You can handle a higher workload with less risk of injury. Now when you see a cross-training day on your running schedule you’ll understand a few of the reasons behind it. Whatever you chose to do, enjoy the workout!
Friday, May 29, 2009
Go With What Works!
I recently had a really funny conversation about what people do before they run.
When I was training for the marathon, I had the weird quirk of having to eat a baked potato and mandarin orange fruit cup before I ran every long run on Saturday morning. If I ate this, I could run no problem, if I did not eat this, I could barely finish my run. ( I know, when I look back, it was all in my head).
My husband observing this, suggested that I just buy a bag of potatoes and a mandarin orange pack of six then I would be good to go for a couple weeks. I did, but it was not the same. I just didn't have the umfphh I needed to complete those runs. So, for the remainder of my training, every Friday night, I would pick up my breakfast!
I have friends that stop before the group run for a Cinnamelt at McDonalds. I think that they are crazy, but am so impressed that they can run after eating those. . .and they are great runners!
I suppose. . .don't mess with what works!
When I was training for the marathon, I had the weird quirk of having to eat a baked potato and mandarin orange fruit cup before I ran every long run on Saturday morning. If I ate this, I could run no problem, if I did not eat this, I could barely finish my run. ( I know, when I look back, it was all in my head).
My husband observing this, suggested that I just buy a bag of potatoes and a mandarin orange pack of six then I would be good to go for a couple weeks. I did, but it was not the same. I just didn't have the umfphh I needed to complete those runs. So, for the remainder of my training, every Friday night, I would pick up my breakfast!
I have friends that stop before the group run for a Cinnamelt at McDonalds. I think that they are crazy, but am so impressed that they can run after eating those. . .and they are great runners!
I suppose. . .don't mess with what works!
Thursday, May 28, 2009
Team Member of the Week: Michael Dec
Name: Michael Dec
Occupation: Auto Body Tech / MBA Student
Kids: Cameron . . . He's 2 1/2
Pet: Stormy the Shih Tzu
Campus you attend: Valpo
Is this your first time running a half marathon: Yes, I don't believe I've ever run more than three miles
Best running shoes: New Balance is sooo comfy
Do you listen to music while you run: No music . . . It's my quiet time
What type of cross training do you do: Well, I'm using my motivation for the half marathon to also do a little weight training
Do you usually run in the morning or in the evening: It's so much more peaceful outside in the a.m.
Wednesday, May 27, 2009
Health Beat Week 3: Running Style
Running Style
by Dale Brink, D.P.M., F.A.C.F.A.S.Bill Bowerman, in his coaching days at University of Oregon, would say “Run Tall”. This sums up the style of many of the recent and current greats in long distance running. You should run standing up fairly straight, not leaning forward, twisted to one side, or tilting backwards. You should be looking ahead at where you are going, no staring at your feet or the ground.
Starting with the foot: Where should you contact?
Studies have shown that good long distance runners usually contact with the midfoot. Slower runners contact between the midfoot and the heel, faster runners a bit further forward. While there may be exceptions to the rule, this is a good way for most beginning and intermediate runners to start out. It allows for better shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. Your muscles will then be used in a manner that is similar to how you walk.
Hips & Head:
A line from your head through your hips should end up at your foot. Keep the head fairly straight and look ahead. Turns to the side should be done carefully and usually from the neck up to avoid twisting your body and making you unstable in your forward progression.
Arm Carriage:
First, and most importantly, don’t tense up and carry your arms stiffly with your hands balled up into a fist and your elbows completely bent. Relax. Carry your arms at your side somewhere between your waist and your chest. Make sure they are not too high or too low. One arm swings forward while the other one goes backwards. This occurs opposite to the foot and leg motion.
Knees:
The knees do not have to come up very high for long distance runners. Only sprinters or those chugging up a hill have to lift their legs high.
Stride Length:
One of the biggest problems of form in long distance running is overstriding. Make sure that you don’t do this, it can lead to a host of problems including Achilles tendonitis, ITB pain, and illiopsoas muscle pain.
Breathing:
While some like to tell you how to count your breathing in seconds both in and out, we will just tell you to keep breathing, deep and regular. In most cases your breathing will take care of itself, as you run faster, you’ll breathe faster.
Tuesday, May 26, 2009
We will leave no one behind!
Had a great turnout, the weather was beautiful, and lots of questions from other running clubs as to what we were doing and why. . .it is always fun when people are asking you questions that bring up the subject of church. . .Faith and God got some great PR!
I like to walk with different groups of people just to see how they are doing and get to know people a little bit better.
Some that I was walking with were concerned about the 3.5 hour time limit for the race and that they might get left behind. . .Since it was Memorial Day weekend, and we are all remebering our armed forces and those who have fought and died for freedom and our country. . . I reassured them that TEAM RWANDA is kind of like the military. . .we will leave nobody behind! We are all in it together until the last person crosses the finish line. This is one of the benefits of being part of a team!
Tuesday, May 19, 2009
Team Member of the Week: Deana Wilson
Name: Deana Wilson
Occupation: Director of a Retirement Community
Kids: 2 (Tyler, 15 & Abbey, 11)
Campus you attend: Dyer
Is this your first time running a half marathon: Yes
Best running shoes: For me, I can only wear Ryka brand shoes. They make a runner out of someone who is FAR from runner material!
Do you listen to music while you run: Absolutely!
Who is your favorite artists to listen to: I listen to a variety of artists…I need motivating fast-paced music that I can focus on. I like Third Day as well as many other pop/rock groups…old and new.
Do you drink Gatorade/Vitamin Water/Powerade/water to stay hydrated: I only drink water. If they could only make a Gatorade that tasted just like water.
What motivates you to run: Until this event, it has always been the personal challenge as well as the fitness benefit that motivated me to run. Running for the benefit of the children of Rwanda adds a completely new level of motivation. To be able to be a part of a group that will change the lives of people who desperately need it, is so moving.
Health Beat Week 2: The Importance of Stretching
The Importance of Stretching
by Dale Brink, D.P.M., F.A.C.F.A.S.Before beginning an exercise regime, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.
Before stretching warm up with a 10 minute walk or slow jog. You may then stop and gently stretch. Stretching exercises should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the proper muscles in the back of the leg and thigh (posterior), and do not to forget about the anterior muscles.
Here are some basic stretches that you may want to do before and after your run/walk.
Wall Push-Up: This stretches the Achilles and calf muscles one leg at a time. Stand with the rear foot approximately two to three feet from the wall. The rear leg should be straight, the front leg is bent and your hands should touch the wall. Feet point straight ahead, heels are on the ground. Hold for ten seconds, switch legs, repeat ten times.
Knee Clasp: Lie on a firm surface. A carpeted floor or grass is best. Bring both knees to your chest. Hold for ten seconds. Repeat five times. This stretches the hamstrings and lower back.
Hamstring Stretch: Straighten one leg, place it with the knee locked on a foot stool. Bend your body and bring your head towards the leg. Hold this position for ten seconds. Switch sides, repeat ten times.
Information based on a document produced in cooperation with the American Podiatric Medical Association.
Monday, May 18, 2009
And We're Off. . .
It is the start of our twelve weeks of training!
It is an exciting time, because now it is warm enough, and I can run outside. It is a little bit sad, because now it is warm enough, and I know I have to run outside. . . :) If only I stayed in shape during the winter!
We had a great group run/walk on Saturday. A couple of water hazards along the way, didn't keep anyone from completing the mileage. The rain held off until the last walkers were under the pavilion! Lots of new teamates and a few familiar faces from last year. It is always a joy and a privilege to meet the team and hear each person's story and why they decided to run/walk with TEAM RWANDA.
So far. . .we have 163 people on the team! The Rock 'N' Roll Marathon will be closing registration soon, because they have reached their capacity. If anyone has friends or family that are still contemplating running/walking have them sign up immediately!
It is an exciting time, because now it is warm enough, and I can run outside. It is a little bit sad, because now it is warm enough, and I know I have to run outside. . . :) If only I stayed in shape during the winter!
We had a great group run/walk on Saturday. A couple of water hazards along the way, didn't keep anyone from completing the mileage. The rain held off until the last walkers were under the pavilion! Lots of new teamates and a few familiar faces from last year. It is always a joy and a privilege to meet the team and hear each person's story and why they decided to run/walk with TEAM RWANDA.
So far. . .we have 163 people on the team! The Rock 'N' Roll Marathon will be closing registration soon, because they have reached their capacity. If anyone has friends or family that are still contemplating running/walking have them sign up immediately!
Tuesday, May 12, 2009
Team Member of the Week: Jody Bosman
Name: Jody Bosman
Occupation: Secretary
Kids: No
Pets: An adorable English Mastiff named Dierks
Campus you attend: Dyer
Is this your first time running a half marathon: Nope, this will be my 6th half marathon; second time doing it with Faith Church.
Best running shoes: I am fond of my New Balance 1223. I over-pronate and these have been wonderful!
Do you listen to music while you run: I have to listen to music on my long runs —it keeps me moving when I don’t feel like it.
Who is your favorite artists to listen to: Right now it is Matt Redman
Do you drink Gatorade/Vitamin Water/Powerade/water to stay hydrated: Water while I run, Gatorade after my run.
What motivates you to run: I love being outside and running gives me a chance to enjoy it while clearing my mind and relaxing. I am even more motivated when I can use my running to raise awareness/funds for a good cause! Also, the fact that it gets you in shape doesn’t hurt either!
Anything else the team should know about: I like to trip people as they run past me. So I’d encourage people not to pass me or if they need to, they should swing wide left!
Monday, May 11, 2009
Health Beat Week 1: Proper Footwear
Proper Footwear for the Walker/Runner
by Rose Nyenhius, Certified Personal TrainerChoosing the proper pair of running shoes is one of the most important steps in making the Chicago Rock n’ Roll Half Marathon an attainable goal. We were all created unique and that means there is no “best” shoe for all runners/walkers. Selecting the correct shoe involves analyzing the walker/runner’s biomechanics, determining the correct size and the goals that need to be met. Using that information will then narrow the choices of shoes to an appropriate few.
Feet come in all different shapes and sizes. Arches can be either high or low and this will affect what the foot does during a stride. Some feet roll inward excessively after hitting the ground. This is known as overpronation and is common for those with low arches. There are running shoes made specifically to help compensate for this biomechanical action. Other feet roll outward and a different type of show would be needed for this action.
Assessment by specialized running store consultants can help a walker/runner in making the best shoe choice based on the individual’s needs. Keep in mind that the best time to make a shoe purchase would be at the end of the day or after a training walk/run. The foot is at its largest then so a correct fit is attained. Running shoes should be changed every 300-500 miles so that proper stability, cushioning and protection can be provided to the walker/runner. A “packed out” running shoe cannot offer these benefits and therefore injury is being risked.
TEAM RWANDA recommends two running stores:
Fleet Feet
635 East US 30
Schererville, IN 46375
219.864.1000
www.fleetfeetschererville.
*Mention that you are part of TEAM RWANDA and at the end of the summer the store will donate a portion of all TEAM RWANDA sales back to the project.
Running for Kicks
7158 West 127th Street
Palos Heights, IL 60463
708.448.9200
www.runningforkicks.com
*Mention that you are part of Team World Vision, TEAM RWANDA and you will receive a 10% discount on your purchase.
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