Frozen Feet

We know reaching fitness goals in the winter can be challenging, but it’s always better with friends and community support! That’s why we are bringing back the Frozen Feet Challenge.

 

We challenge you to run, walk, or hike at least one mile every day for eight weeks, OUTSIDE! Treadmills are great and all, but nothing makes you feel alive like the bite of February air against your cheek. Plus getting outside justifies that cup of cocoa waiting for you!

 

The Frozen Feet Challenge will begin on January 14th and run through March 10th when we will celebrate your accomplishment. You will be able to track your total mileage for that eight week period via a spreadsheet and also be able to give your neighbors gentle reminders to keep getting out the door.

 

FREE SOCKS! This year we are teaming up with Brooks to offer free socks to those who complete the challenge!

 

The Frozen Feet Challenge is a free event and you get a free pair of socks, a finishing party, and some extra motivation to get out the door! What could be better? To sign up for the 2019 Frozen Feet Challenge please fill out the form below and we will send you a link to the official Frozen Feet mileage tracking spreadsheet.

Product Review: New Balance Anticipate Half-zip

Amelia is one of our RE ambassadors for 2018/19. She is very active in the community and is one of the makers of the maps we all know and love, Cairn Cartography! We have some awesome New Balance apparel so we asked Amelia to review the Anticipate Half-zip. See her thoughts below! You can also follow her adventures on instagram @cairncarto, as well as on facebook.

A good half-zip top is an essential piece in a winter running wardrobe, but not all half-zips are created equal. I’ve owned my fair share of versions where the sleeves weren’t long enough, or the zipper made an annoying clink through my entire run, or a scratchy seam on the back of my neck made it hard to focus on a run. This month I tried out the “Novelty Anticipate” half-zip from New Balance, which is one of the best running shirts I’ve ever worn.

The first thing I noticed about this top was how soft it is! The material feels amazing on your skin. And I think the stripes are pretty sharp. As someone who doesn’t always keep my running clothes separate from my everyday clothes I appreciate that this top looks and feels just as good with jeans as it does with running tights.

The fit is relaxed. It fits a little longer on me which I really like, to avoid cold drafts on my lower back this time of year. The sleeves have plenty of length and thumbholes to keep my wrists warm. It’s roomy but not bulky and fits under other layers comfortably. It’s a bonus that the material feels super soft when you use the sleeve to wipe your nose, and it dries fast so you don’t end up with a big soggy spot on your wrist (you know what I’m talking about).

Not only is the material really soft, it stays comfortable and manages temperature fluctuations really well. I’m a person who runs cold when I’m not running, and then heats up into a sweaty mess about fifteen minutes into every run, no matter what I wear. I’ve used this top layered over a tank top or layered under a wind shell and this last week I’ve even worn it layered under an insulated running jacket and it stays comfortable through it all.

Finally, this top has well thought out details that were obviously designed with runners in mind. There is some reflective accents for visibility during those inevitable runs in the dark. The zipper locks down and stays put. There are mesh panels that look stylish and help with temperature management and there is a small pocket that sits right on my hip that is big enough for a key or a gel.

This top would make a great gift for a runner on your list this holiday season, or for yourself to help motivate to get out on these frigid days. Happy Running!

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Product Review: Craft Long Sleeve Base Layer

Craft Fuseknit Comfort Long Sleeve Base Layer

Lee Macholz is one of our 2018/2019 RErun ambassadors. She is a stud! After work and family time, she still manages to volunteer and/or run many events through Runners Edge and Run Wild Missoula. We asked her to review the Craft long sleeve and talk about the importance of baselayers in the winter. Here are her thoughts below…

Fit: The Craft Fuseknit Comfort Base Layer fits me very well. I have a long torso and long arms and many women’s shirts that fit me in the torso are too short in the sleeves. The trend in adding extra length to sleeves to include thumb holes and cover the hands has been hit-and-miss for me as most mean that the sleeves are comfortable but the holes are useless. This Craft base layer, however, is great in that I can comfortably wear it with my thumbs through the holes and cover part of my hands! I love this because my hands are perpetually cold. The body of the shirt is seamless and fits close to my body but is not skin-tight. It is very comfortable because there are no seams through the arms to have to twist to just the right place to avoid rubbing and chafing. This also means it is super comfortable layered under another shirt or close-fitting jacket. When layering, it almost feels like it disappears – no bunching or twisting or chafing. It is just long enough to tuck into my cold weather pants. My only complaint is that when worn
with tights and a running waist belt, the fabric is a little slick and the bottom hem rides up a little; but not any more than most other shirts. Also, I like that it does not have a hood attached.
Function: A good base layer is super important as we move through the unpredictability of fall weather and on to colder winter temperatures. A quality fabric is important because let’s face it, we’re a sweaty bunch of people! A base layer acts as insulation in the cold, helping to regulate your body temperature by wicking away moisture. Many people like wool base layers for their ability to keep you warm and dry but I am allergic to wool and so I rely on the magic of today’s performance fabrics. I like this Craft Fuseknit because it not only fits me well for a base layer but the fabric really works to move sweat away from my skin so that I don’t get wet and cold.
Performance: You can wear the Craft Fuseknit in a range of temperatures depending on your layering. As the weather started to cool down this fall, just the shirt on it’s own was good as long as the wind didn’t pick up. With a little wind and cooler temperatures, I added a wind-stopper jacket and it kept me warm but not too hot. As the winter temperatures start to drop, I plan to wear the Craft Fuseknit under a warmer running coat or a quarter-zip and I’m confident that it’ll be just right.
Bottom Line: Overall, I have been pretty impressed with the Craft brand. It is nice to have another brand choice for quality running gear. Craft seems to be a slightly lower price point than some of the other name running brands, which I appreciate. I have several Craft items and so far the quality has really held up to my active lifestyle between running, hiking, cross-training, and kids. If you are active through the fall, winter and spring in Montana, you definitely need a good base layer. I would recommend the Craft Fuseknit Comfort Long Sleeve!

Proximal Hamstring Pain in Runners

By:  John Fiore, PT

The hamstring is an important and complex muscle group used in running. While minor hamstring pulls and strains are fairly common in runners, proximal hamstring overuse injuries can be very debilitating. Repetitive micro-trauma in the hamstring attachment site (ischial tuberosity of the pelvis) may result in proximal hamstring tendinopathy (acute tendinitis or chronic tendinosis). While proper diagnostic testing is key (clinical testing by an experienced physical therapist, real-time ultrasound by a sports physician), insufficient or incorrect treatment of proximal hamstring tendinosis can shut a runner down for months.  

Understanding the hamstring musculature is the first step.  Unlike most muscles in the human body, the hamstring crosses two joints (hip and knee) and plays a role in two distinct movements. The hamstring’s primary function is to flex or bend the knee. If your knee bends, you can thank your hamstring for its work. The hamstring’s secondary function is to aid in extending the hip. Because the hamstring crosses both the hip joint and the knee joint, it is a key muscle in the running stride.  Understanding the hamstring is the first step in preventing and treating hamstring related running injuries.

The hamstring is comprised of three muscles. All three hamstring muscles originate on the ischial tuberosity of the pelvis. The semimembranosus and semitendinosus muscles attach on the medial side of the lower leg (tibia) below the knee.  The biceps femoris attaches on the lateral side of the lower leg (tibia) below the knee.The hamstring muscle group works in opposition to the quadriceps muscles. When you are flying down a hill at full speed, quads pounding and quads burning, the hamstrings act as the “brakes” to prevent knee hyperextension and to initiate the push-off phase of running.

Once diagnosed with a series of clinical tests by your PT which place tension on the hamstring origin or attachment, establishing a proper treatment progression is crucial. Strengthening the hamstring in a lengthened state (eccentric) versus a shortened state (concentric) will result in hamstrings which are strong and more prepared to check the power of the quadriceps while running. Core strength addressing lower abdominal, hip, gluteal, and lumbar strength in a functional manner will complement hamstring-specific strengthening to reduce overuse associated tissue micro-trauma.

Decreasing pain is only one component of a proximal hamstring injury prevention and treatment plan.  Strengthening the hamstring in a manner consistent with running is key in preventing injury recurrence. You can go to the gym five days a week and do hamstring curls to strengthen your hamstrings but continue to have pain while running. The key to effective treatment lies in understanding the hamstring’s role while running. A video running analysis is a helpful way to detect underlying running compensations and cadence which may influence running stride which increases hamstring stress.

A qualified physical therapist skilled at applying pain-relieving modalities, integrated dry needling, deep tissue release-mobilization, muscle energy techniques to balance pelvis symmetry, active release techniques, and contract-relax techniques will address pain and tissue restriction in the hamstring secondary to overuse. An eccentric hamstring strengthening program based on your pain, compensations, and goals will build tensile strength in your hamstring and tendinous attachments. Ruling out underlying pathology (such as lumbar spine referred pain) is important as well. Finally, do not forget to roll, release your hamstrings to decrease muscle and tendon tension. A few exercise examples are illustrated below, but see a qualified physical therapist to rule out underlying injuries,  referred pain, and for the gradual addition of strengthening exercises when appropriate. Call or email John, Holly, or Jesse at Sapphire PT with any questions or to schedule a consultation (406-549-5283 or john@sapphirept.com).

Proximal Hamstring and Core Exercises:

  1. Quadruped plank: May be modified by resting on your forearms. Do not allow your lumbar spine to extend or low back to sway-collapse.
  2. Side lying glut isolation: Press into the wall with your heel and maintain a neutral pelvis position.
  3. Quadruped hip extension: Contract the glut of your involved leg prior to extending your hip to decrease hamstring compensation.

  4. Glut bridging: Contract your gluts (glut max) together and hold the contraction as you raise into a bridge position and hold for 5 seconds.  Slowly return to starting position and repeat for one minute. Further challenge yourself by repeating glut bridging exercise with the addition of single leg marching without allowing your pelvis to drop.

  5. Eccentric hamstring-strengthening exercise using the treadmill: The treadmill is turned on to a slow speed with the individual facing backward on the treadmill while holding on to the hand rails. The support side (the left leg shown) is placed off of the treadmill belt. The involved leg (the right leg shown) is extended at the hip while keeping the knee mostly extended, and the individual is instructed to resist the forward motion of the belt with the leg as the belt moves. The involved leg then is moved back to the starting point by flexing the knee and extending the hip.  Continue for one minute.

  6. TRX hamstring curls: Lie on your back with heels hooked in TRX loops. Contract your glutes and raise your hips-pelvis off the ground. Slowly bend your knees and slowly return to a straight-knee position. Lower hips-pelvis to the floor and repeat.

Photo: www.strengthperformance.com

 

References:

  1. Cushman, D.; Rho, M., Conservative Treatment of Subacute Proximal Hamstring Tendinopathy Using Eccentric Exercises Performed With a Treadmill: A Case Report. Journal of Orthopaedic & Sports Physical Therapy 2015, 45 (7), 557-562.
  2. Fredericson, M.; Moore, W.; Guillet, M.; Beaulieu, C., High hamstring tendinopathy in runners: Meeting the challenges of diagnosis, treatment, and rehabilitation. Physician and Sportsmedicine 2005, 33 (5), 32-43.

 

Runner of the Month: December 2018

We have two new faces at Runner’s Edge and we’d like to take this opportunity to introduce them to you. Meet Sarah and Alex! Stop by and say hi if you get a chance.
Names: Alex Tait and Sarah Knutson
Hometowns:
AT- Jackson, WY
SK-Union, IL
How long have you been in Missoula?
AT- 6 years
SK-6 years
What is your favorite thing about Missoula?
AT- My favorite thing about Missoula is the community and the wondrous beer options.
SK-My favorite things about Missoula are the people and the access to trails.
What keeps you busy when you’re not working?
AT- Skiing and trail running. As well as moonlighting as a hitman for hire.
SK- I’m usually off running with my puppy or skiing at Discovery.
Do you prefer roads or trails?
AT- I prefer running on trails because no one can hear my screams of pain as I ask myself why I am doing this.
SK- I prefer running on trails because it’s more challenging and better for my soul than the roads. Running trails brings tears, joy, grit, and true connection to oneself.
What’s the funniest thing that’s happened to you while on a run?
AT- Slipped and fell in the mud and was totally covered in it. Saw a family hiking once I got near the trailhead and one of the little kids looked right at me and started crying.
SK- I once lost my footing and balance over a steep cliffside. While I was tumbling and sliding down I lost one of my shoes and still have a scar to prove it. Yes I can be pretty clumsy.
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Product Review: Darn Tough Socks

Amelia is one of our RE ambassadors for 2018/19. She is very active in the community and is one of the makers of the maps we all know and love, Cairn Cartography! We began carrying the popular brand, Darn Tough, and we wanted Amelia to share her thoughts on the wool socks made in Vermont. You can also follow her adventures on instagram @cairncarto, as well as on facebook.

Darn Tough Vertex ¼ Sock Review

The week before every big race I do, I find my way down to Runner’s Edge and pick out a brand new pair of socks to wear on race day. I usually buy something I’ve worn before so I’m not trying something new on race day, but having new socks to put on gets me excited to run hard and feels like a nice gift to my feet for all the hard work they have put in leading up to race day.

I started to write that I’m not particularly picky about which socks I choose for my race-day present, but I realized that’s not true. I am pretty particular about my socks. I like them to be wool, or mostly wool, I like short no-show socks unless it’s brushy or snowy and then I like some of my ankle covered. I like my socks pretty thin, and I really dislike toe socks. Finally, I try to buy all my gear from companies with a conscience. All that means I was pretty excited to review both the light and ultra light version of the Darn Tough Vertex ¼ socks this month!

My first impression when I took the socks out of their packaging was that they were really soft and super cute. The days of a pack of 10 all-white cotton crew socks are long gone, and it takes some good design for socks to stand out on the wall in today’s market. These come in cheerful color options that I really like.

Darn Tough is a family owned business based in Vermont, close the where I grew up, and they still make all their socks at their mill in Northfield, Vermont. They offer a lifetime guarantee, on socks, and pride themselves on products that are built to last.

I have a confession to make: I love the idea behind Darn Tough but until recently I really didn’t like Darn Tough socks. They use a higher percentage of nylon than other wool sock brands which makes their socks much more durable, but it also makes some of their thicker hiking socks feel really thick and unbreathable. For years I’ve gotten a pair of their heavy-weight hiking socks every year for Christmas, and every time I wear them my shoes feel too tight and my feet end up a sweaty clammy mess.

In the last few years I’ve started coming around, and after trying these ¼ socks I’m a big fan. I’ve spent a lot of time running with wet feet lately and the ¼ sock height is perfect for cold, muddy, slushy conditions, and even when my feet are soaked they feel warm and comfortable. Another issue I’ve had with Darn Tough socks in the past is the ankle feeling too tight, but these feel soft and comfortable without being so loose they fall down. I didn’t have any issues with bunching or falling down or slipping or any other problems with the way they fit. Mostly I forgot I was even wearing them until I went to take them off and realized my feet were much wetter than I realized, which is a good sign I think. I’ve been known to get holes in the toes of my socks after just a few wears but these, like all Darn Toughs are built to last.

I highly recommend you try these out if you are looking for some new socks to add to your drawer. Especially if you haven’t always loved Darn Tough socks in the past. Thanks for reading!