This past weekend the 2010 XTERRA Georgia Trail Run Thrills in the Hills at Ft. Yargo Park in Winder, GA was ran.  450 runners from 16 states showed up for the event!  It was beautiful weather for trail running, a vast difference, from the sloppy, muddy fun of last year’s Thrills in the Hills trail race.  This year also introduced the first marathon distance trail run in the XTERRA Georgia Trail Run Series!  Check out the over 200 photos from the event on our Facebook fan page.  You just may be pictured if you were there traversing the course!

If you weren’t in the front of the pack and missed it, Errol Josephs, 40, of Lawrenceville, Georgia won the marathon distance with a time of 3:31:58.  Amanda Holshausen, 37, all the way from McCordsville, Indiana, beat all females in the marathon with a time of 3:45:03 and placing 6th overall!  David Bell, 27, of Atlanta, Georgia won the half marathon distance with a time of 1:18:00.  Elena Linn, 24, of Marietta, GA won the half marathon distance with a time of 1:32:13.  All the runners did a great job.  There is one more race in the six race series on June 5th, the XTERRA Georgia Trail Race Deep South.  This is the last race of the season.  Congratulations to everyone who has participated!

Don’t forget to check and see if you made our Facebook fans page photos!

I’ve been jogging with the B.O.B. Revolution stroller over the past several months and it’s high time I shared my review. B.O.B. says the Revolution is for “Running errands. Walking in the park. The perfect BOB stroller for family life in the ‘burbs.” but I’ve been doing much more than that - and in the city no less!

Although B.O.B. offers other strollers made specifically for running, our urban family doesn’t really have the coin (or the space) for a single purpose baby vehicle. The great thing about the Revolution stroller is it features a swiveling front wheel that can be locked in place for jogging. In swivel mode the stroller is perfect for walking on cracked, narrow sidewalks and is highly maneuverable at tricky intersections. But this review isn’t about walking - let’s talk baby jogging.

Product features

Running with a baby jogger isn’t as easy as it looks but the folks at B.O.B. have put a lot of thought into making the experience as enjoyable as possible (both for the runner and the baby-on-board). The Revolution features 16″ rear wheels that can roll over just about anything without complaining and 3-inches of plush suspension travel that rivals high-end cross-country mountain bikes. Speaking of bikes, the Revolution is built using many standard bike parts like a quick-release axle up front and schraeder tire valves which makes it easy to find repair parts and accessories.

The Revolution frame is constructed from lightweight aluminum and comes with a 5-year warranty (at which point your child should be running on his own ). The frame folds down easily for transport or storage while the canvas seat and canopy can be removed for periodic cleaning. I’ve found the storage capacity more than adequate for everything from doggie poop bags to baby toys to groceries. The Revolution comes mostly assembled and after following the included instructions we had our stroller up and running in no time.

Safety features are important - we are, after all, transporting children - and the Revolution is chock full. The stroller features a foot-actuated parking brake, a wrist safety strap, and even a 5-point safety harness any NASCAR driver would feel safe wearing. There’s also a sun canopy to keep UV rays at bay with a clear window to let you see what your child is up to during the run.

Performance on the run

Admittedly running with the Revolution was a little awkward at first, especially for this first-time dad. It’s important to lock the front wheel in place to avoid tipping the stroller at high speed but the tradeoff is decreased maneuverability when turning. I’ve gotten pretty good at anticipating bumps and turns so I can “pop a wheelie” when necessary and the upside is the great arm workout I get along with my run.

With the front wheel locked, the Revolution features a mechanism for improving the stroller’s alignment (B.O.B. calls this “tracking adjustment”). On my first few runs I noticed the stroller pulled to the right pretty hard and had to adjust the tracking to get things straightened out. Ultimately I found that wide neighborhood streets are the best places to jog since keeping a narrow line can sometimes be difficult.

The padded handlebar does a great jog soaking up sweat and feels comfortable even after miles of holding on tight. The lightweight stroller is quite manageable going down hills and isn’t too much of a burden going up.

Now if you’re assuming running with a baby jogger (any model or brand) is just like running solo, you’re in for a bit of a surprise. Here are several things you’ll need to adjust when running with a stroller: arm motion (huge impact), downhill leg braking, uphill posture, turning speed, and line selection (to name just a few). I’ve also decided that trail running isn’t an option with the stroller and I doubt there are many who would try it.

Revolution + Infant Car Seat (seat & adapter sold separately)

Accessories

There are several accessories you can get for your Revolution and I had the chance to try out the infant car seat adapter. As you might expect, this system allows you to attach your infant car seat to the stroller which is great for hauling babies who can’t sit up on their own yet. B.O.B. recommends waiting until your child is 8 weeks before walking and 8 months (!) until jogging or going off-road but I jumped the gun a bit on that one (does that make me a bad parent?).

The adapter is solidly constructed and was very easy to install. I have no complaints so far and my daughter, Kendall, seems to love it! In fact, she almost always falls asleep during any run that lasts more than 20 minutes which seems to be a pretty solid endorsement.

The verdict

The B.O.B. Revolution is a very capable jogging stroller and is a great choice for active parents looking for a multi-purpose system. With solid construction, smart safety features, and a focus on comfort, the Revolution is my go-to stroller whenever I leave the house. Parents, you just ran out of excuses for not running more!

For many running related injuries, a good regiment of RICE techniques (rest, ice, compression, elevation) can cure the aches and pains without having to see a doctor.  The only problem is finding the time to go through the entire RICE routine after every run.  The answer is to multi-task with Moji compression and ice products!

The use of ice, or cryotherapy, for musculoskeletal injuries has been a primary treatment approach by health care providers and runners for many years.   Today, cryotherapy use continues to be a proven and beneficial adjunct to manage soft tissue injury.  When used in the proper clinical situation, cryotherapy can diminish pain, metabolism, and muscle spasm, thus minimizing the inflammatory response and improving recovery after soft tissue trauma from running.  Research has shown that icing is one of the simplest, safest, and most effective recovery techniques for muscles, helping runners recover faster from training and injuries.

In conjunction with cryotherapy, effective compression lowers the temperature of local tissues, resulting in reduced local blood flow, inflammatory markers, cellular metabolism, and nerve transmission.  Moji uses a body-part-specific cold compression product that allows you to have both ice, and compression on your ailing joints, giving you the maximum effectiveness for your recovery time.

Moji products are able to make icing and compression more effective, easy to use, and comfortable through their patent-pending two-peice construction, which incorporates the Moji Cold Cell and the Moji Compression Wrap.  The Moji composite of individual cold cells that conform to the body provide maximum flexibility and comfort allowing freedom of movement.  The Moji Cold cell is a soft, pliable ice pack that attaches to the Moji compression products with Velcro.  The Compression wrap is made of stretch fabric which is adjustable so you can control your compression and freedom of movement.

Moji products include both a knee and back wrap to cover all of your recovery needs.  The wraps are very comfortable and easy to use when doing any normal activities around the house.  The cold cell is easy to use too.  It only takes throwing it in the freezer in order for the cold cell to be ready for use.  The individual cells work well to cool the areas that need cooling without freezing your entire body.  If you are looking for a easy, convenient way to practice RICE techniques then give the Moji products a try!

The human body is built for speeds of up to 40 miles per hour, but is the human body built more for speed or more for comfort?  Well this may depend on the individual; however, analyzing the fastest human being, Usain Bolt, scientists have found that even though the human frame is built to handle running speeds of up to 40 miles per hour, there are other limiting factors that do not allow humans to run this fast.  The limiting factor is not how much brute force is required to push off the ground, but how fast our muscled fibers can contract to ramp up force.  Usain Bolt has run at a top speed is 27.3 miles per hour, enough to get a speeding ticket in a school zone, but not fast enough to match other animals like cheetahs, horses, dogs, or even a hopping kangaroo which can travel up to 35 miles per hour.

Scientists’ previous work does not reveal whether it is the amount of time a runner’s foot is on the ground or the force created which increases speed.  In testing athletes, scientists found that while hopping on one leg humans generated more power than these speedy animals.  Scientists also found that when running backwards, athletes used the same amount of steps as when running forward but with a decrease in speed.  From this they concluded that generating force more quickly during the limited time the foot is on the ground is the only way to increase speed.  The reason these animals are able to run faster that humans is because their spines actually bend when their feet strike the ground, allowing their feet to be on the ground longer, generating more force.

This study reminds us of the great Roger Bannister who was the first to break the four minute mile barrier.  After a devastatingly poor performance at the 1952 Olympics, Roger decided he would set a new goal to break the 4 minute mile.  The world record for the mile had been a couple of seconds above 4 minutes for the 9 years prior and many experts believed it was not humanly possible to run a mile in under 4 minutes, even though humans are built to run long distances.  However, Roger shattered the experts beliefs and broke the 4 minute mile barrier!

Now that we know that humans can run a mile in under 4 minutes, maybe someday we will be able generate force more quickly and finally be able to run faster than a hopping kangaroo.

There has been a lot of conversations in the running community about the merits of barefoot running for avoiding running related injuries.  It began with the release of Christopher McDougall’s book, Born to Run.  In it he describes the Tarahumara Indians who have been running barefoot for centuries without injury, over rugged mountainous regions, running at least 50Ks (32 miles) a day!  The only thing on their feet is a simple piece of cardboard with a string attached to it.  This book sparked the discussion, “Is barefoot running better for us than running shoes?”

Also at this time the introduction of the vibram five fingers began to gain popularity.   Vibram Five Fingers are a type of shoe that is shaped like your foot.  The bottom is made of hard plastic to protect your feet from surfaces and the rest of the shoe is made of a mesh type material.  Vibram Five Fingers were the first to introduce this type of athletic shoe which was perfectly in between a regular running shoe and being barefoot.  This allowed many running shoe runners to ditch their running shoes and make the transition to wearing a minimalist running shoe or running barefoot all together.

Why have running shoe runners ditched their running shoes for minimalist and barefoot running? It is because barefoot running has been found to reduce injuries.  Scientific studies are currently being conducted about this claim; however, a recently released Harvard study said, “…runners who eschew shoes may be less likely to serious injury because they hold their feet differently.”

Why does it decrease serious injury from running? Since the 1970s, when Nike and other shoe makers began designing running shoes, running shoes have been designed with the most cushioning in the heel of the shoe.  As runners ran in these shoes, over time, they began to favor the extra cushioning in the heel and began striking the ground with their heels, as oppose to striking the ground on the balls of their feet.  The theory is that landing on the balls of your feet when running is the way humans were engineered to run; therefore, it is the best way to avoid injury.  Heel striking places more pressure on the knees, instead of other areas that were made to absorb the pressure like the calves.

Should you try it? You will find many runners who say this method of running has solved all of their injury problems, but the verdict is still out about long-term effects.  There are those that have been running barefoot for years who swear by it.  Check out Barefoot Ken Bob’s website for more great information about barefoot running.  Just like everything else in running, if you want to try it, start off slow and listen to your body.  You are the only one that knows how you feel.  Personally I’m going to try it.  I’ll let you know what I experience.

Some runners are intense about their training and racing, some runners run more for recreation or health reasons, but all runners develop the habit which can become what many refer to as a “Running Problem.”  I’m not a doctor, but if you have experienced any of the symptoms below you may have a running problem, and the only cure is:  more running of course!  And being able to laugh at yourself…

You Might Have a Running Problem if…

…you try to guess runners’ ages as you pass them

…say the words “easy” and “10 miles” in the same sentence.

…have heard the phrase “Run Forest Run” at least 100 times.

…spit on yourself sometimes.

…choose your hairstyle based on aerodynamics.

…wash your shorts in the shower.

…correct people when they say a marathon is 26 miles with that it is in fact 26.2 miles.

…no longer laugh at the term “fartlek.”

…tape your nipples.

…constantly get high…off running!

Feel free to comment with any other symptoms you’ve experienced!  You could save some one’s life…

It’s time for the 4th annual XTERRA Georgia Trail Run Series Thrill in the Hills XDURO 1/2 and full marathon trail race!  Say that 10 times fast.  Or better yet, run it 10 times, fast, from now until 2020!  SeriousRunning.com was at the Thrills in the Hills Trail Race last year and had a blast!  The course was soaked and runners were slipping and slopping the whole way, but despite difficult conditions every runner had an excellent time.  It was extreme…ly fun.  Read more about last year’s race.

The Thrills in the Hills is the most enjoyable trail race in all of the great trail races in the Georgia XTERRA trail series.  It has it all.  It is challenging with many inclines and declines, predominately singletrack, and windy like a trail run should be, but no too difficult that you find yourself forced to walk or slow down.  This is the first year that a full marathon trail race is being offered at the Thrills in the Hills.  The full marathon will be two laps of the half marathon course.

From the Dirty Spokes website:  “This is a great single and double track off-road running experience.  The race will start on the powerlines (required for spacing) but will soon lead into the woods.  The terrain is made up of a little bit of everything, rolling hills, climbs, singletrack, doubletrack, rotts with some technical sections.  The course is beautiful and offers something for every runner truly wishing to ‘ditch the city.’  Nestled in the woods of suburban Atlanta lies a true gem.  Well groomed system of trails with gentle slopes and beautiful scenery will leave you breathless (if that doesn’t, the 13.1/26.2 miles will).  Once you descend into the woods, you will forget you’re in the city.  As a matter of fact, you will come to know why we follow the creed ‘Ditch the City.’”  Running this race makes you feel separated from your everyday city life.  I personally didn’t see any other runners around me other than those I passed from mile 5 until the end.  It was serene.

Every runner will get a sweet Dri Fit T-shirt, although there is no guaranteed for late registrations.  Medals will be awarded to the top 3 male and female finishers as well as the top 3 Male and Female finishers in each age category.  Even if you are not that serious of a runner, each finisher will receive a commemorative medal!  This is a great race if you are a competitive trail runner, novice runner, or want to try trail running for the first time.  Simply finishing the race is a great accomplishment!

Register now!  If you live in the Atlanta area you don’t want to miss this trail race.  Prices for the half marathon are $35 until February 19th.  Later registration prices go up to $40 from February 20th-25th.  Race day registration for the half marathon will be $45.  The full marathon is $45 until February 19th and then goes up to $50 for late registration from February 20th-25th.  Race day registration for the full marathon is $55.  Don’t wait until prices increase, register now and be a part of one of the best trail races in the Atlanta area!

It is 10:00 PM on a Sunday night, do you know where your running goals for 2010 are?  Have you been able to keep up with your New Years Resolutions to run more or lose more weight?  Do you need a little extra motivation to keep up the good habits you have been developing this year?  Well, Amazon.com is here to help you with their New Year, New You in 2010 sale on all types of exercise equipment!  Hurry though, sale ends at the end of January!

For instance, running shoes are 20% off!  Buying running shoes on Amazon.com is a good way to get your favorite pair of running shoes that your local running shoe store may no longer carry.  Many runners find a type of running shoe that they feel comfortable with and do not vary from them.  Amazon.com is a great way to get that pair of running shoes you know fit you perfectly, but are not manufactured anymore.  Some runners buy multiple pairs at a time to keep a stockpile of their favorite running shoes.  In order to avoid injuries from running, runners should get a new pair of running shoes every 300-500 miles.  Let the pile begin to be stocked.

It’s still cold outside and it may also be time to buy the treadmill or elliptical you’ve been thinking about buying to keep you motivated to exercise when it is cold.  Right now on Amazon.com you can save up to $300 on exercise equipment!  Treadmill running can be very beneficial to all types of runners.  Here are some tips for making running on a treadmill similar to running on outdoor surfaces.  We are still looking for a treadmill with a ‘trail run‘ setting…

Some of the other great exercise gear Amazon.com has on sale are work-out videos, healthy foods, and books.  Not to mention office supplies, tools, beauty products, and kitchen products.  Get anything you need for the year to come now before the sale is over at the end of the month!  It will make for a healthier, and cheaper, 2010!

The biggest problem road runners have transitioning to trail running is running on the varying surfaces.  When trail running, runners not only have to deal with steeper inclines and declines than road running, but also have to watch the path they are running on for obstacles.  Roots, rocks, stumps, vines, shrubs, and anything else found on the ground of a trail, makes trail running surfaces more challenging.  However, these obstacles can help you make up considerable time in a trail race if you learn how to navigate them and use them to your advantage while maintaining your normal running form.

The key is to watch your step.  However, you do not want to watch every step as you take it.  First off, when approaching an obstacle you want to determine how and where you want to attack it without losing any speed.  Much like when driving a car, you do not want to look directly in front of yourself because you will see the hazards on the road before it is too late.  Rather drivers must focus their eyes ahead of where they are traveling.  It is the same for trail running.  When trail running it is recommended that you focus your eyes about 6-10 steps ahead.  This will allow you to make a plan of action about how you want to traverse the obstacle before you reach it.

Now that you know what steps you are going to take when traveling over the obstacle, you need to continue to look forward for two reasons:  to determine if another obstacle awaits you and to maintain proper running form.  Anytime you are looking directly down at the ground you are slowing down and losing time.  When trail running you want to always keep your eyes forward, as close to how you would while road running.  This task is a bit more about mental toughness.  You have to trust that your mind will tell your body when it is about to step on an obstacle.  You must keep your eyes forward even though you want to look down.  The lead runner in the picture above is doing this, looking straight forward to the next obstacle. The trailing trail runner is looking directly at his current step because his foot is stepping on the obstacle.

When your foot finally arrives at the obstacle you want to look down briefly to see exactly where your foot needs to plant and pivot.  This will help you avoid twisting an ankle or other injury.  With a little practice, obstacles can be great places to pivot on a windy trail run or to propel yourself forward.  How you run over obstacles can give you a competitive advantage over the competition.

When trail running look 6-10 steps ahead whenever possible to maintain form.  When you approach an obstacle make a plan of how you want to traverse it.  Then keep your eyes forward while glancing down to ensure each step is planted where you had planned it.  Take these “steps” and you’ll be running a faster trail race in no time!

Now is the perfect time to get the outdoor gear you didn’t receive for Christmas at REI.  REI is offering all types of items 30-40% off! Get your warm running gear for the rest of the month or stock up on your spring and summer running gear now while prices are low!  Trust us, last summer’s water waist pack will still be in style this summer, so take advantage of the low prices now.  Get ready to hibernate this winter by stocking up on cheap Clif bars, wool socks, and warm running jackets.  Happy post-Holiday training and Merry New Year’s Running Resolution from SeriousRunning.com!