SUMMER LOVIN’ & TRAIL RUNNIN’
Three months absent from a stuffy indoor classroom, misplacing all responsibilities under a beach blanket and trekking around without a care in the world -- for most of us, this kind of a summer break is a distant idyllic memory…
Here at XTERRA, we oppose the notion that summer is strictly for kids. We’re advocates of slathering on the sunscreen and getting outdoors to pursue our favorite activities. Even if just for an afternoon, we dare you to feel the freedom of untying yourself from the computer, the tv, the cell phone. We dare you, no double dog dare you to GO PLAY!
Indulge your body and mind with some fresh air – a bike ride, an ocean swim, a trail run – whatever you choose to do, have fun in the summer frame of mind.
Until next time, gotta run!
If you have a trail running story or update that you want to share with other Trail Mix readers, simply send an e-mail to Monica@xterraplanet.com
POINTER FROM THE PRO
This month’s trail running tip comes from Jenny Tobin -- one of the greatest trail runners on the planet. She has held the fastest running split time at the off-road XTERRA World Champs in Maui and finished 5th in years 2000, 2003, 2005 and 2006.
“Good running form is as important on the trail as on the road. Your body tends to fall into what it thinks is most efficient and you can see some pretty awesome times from really unorthodox running styles. However, there are a few things to concentrate on that could improve your form and your efficiency.
1. Your head and eyes should be looking where you are going but in a neutral position; not tipped back and not looking straight down. You need to constantly scan your trail and pick good “lines” as to where you want to run and not run (just like in mt. biking don’t look at the cracks, roots and drop offs or that’s where you’ll go--yikes).
2. Secondly, your arms should be in a 90-degree angle and swing from the shoulder joint straight through. Brushing your thumb on your shorts is a good guide. Be sure not to cross your body, look into a mirror and practice your arm swing with 5-10 lb. dumbbell weights in each hand. Arms are super important because the faster your arms go the faster your legs go.
3. The next important focal point is your hips. You should try leading with your hips. Don’t stick you bottom out, try to get your hips forward. This helps you with your gait and gives you a few extra inches of step by rotating your hips and not using much energy.”
ST. LOUIS -- THE NEWEST MEMBER OF THE XTERRA FAMILY
The citizens of St. Louis now have 3 chances to hit the trails. Although just minutes away from downtown St. Louis, participants will feel worlds apart from the hustle and bustle of the city as they traverse through the heavily wooded, peaceful courses. If you are in the neighborhood, get wild at the Wildwood Romp 10k Trail Run through Babler State Park this Saturday.
- 6/30/2007 XTERRA Wildwood Romp Trail Run
- 7/21/2007 XTERRA Rock in the Woods Trail Run
- 8/26/2007 XTERRA Trail Blazer Trail Run
Click here to register
Whether running for health, adventure, fun or competition, this series has a place for people of all ages and skill levels. Lace up those sneakers St. Louis – XTERRA has arrived!
TOO HOT TO TROT
In the summer heat – it’s wise to drink up! Here are some recommendations on hydration from the Gatorade Sports Science Institute:
Proper hydration can not only sustain your performance, but is essential for reducing the risk of hyponatremia (a dangerous condition caused by a low level of sodium in the blood and often associated with over-drinking) and heat illness such as heat exhaustion.
Protecting your hydration status is one of the easiest and most important way to optimize your performance.
So what should you do about hydration?
The simplest advice is to drink enough during exercise to minimize dehydration (weight lost during exercise), but avoid the over-drinking (weight gain during exercise) that can increase the risk of hyponatremia.
But how much is enough? That depends on how much sweat you’re losing. You can develop a good sense of your own personal fluid replacement needs by stepping on a scale before and after workouts. If you lose more than 2% of your body weight (e.g., 3 lb for a 150-lb runner), increase your fluid intake the next time out. If you’ve gained any weight at all, cut back in future sessions. After some trial and error, you’ll become good at gauging your hydration needs under varying conditions (remember 16-oz = 1 lb).
It’s also important to ensure adequate sodium intake during periods of heavy training and in the days leading up to races, as well as on race day. If you are a heavy sweater or if you finish workouts with your skin and clothes caked with white residue, your diet should contain enough salt to replace those losses and you should favor sports drinks with higher sodium, like Gatorade Endurance Formula.
Remember, you’re unique, so don’t copy what others are doing. Some athletes will need less fluid and salt than you do, while others will need more.
To learn more about developing a hydration strategy that is right for you during trainings and on race day, visit www.gssiweb.org or www.enduranceformula.com.
GEAR UP AND GET DOWN
Celebrate our independence and stay cool with XTERRA Gear’s 4th of July Sale!
XTERRA Sweat Vac® caps and visors are 25% off until July 8th –
To take advantage of this special offer go to, www.xterragear.com and begin shopping.
Just below the shipping information is a box that
asks for a discount code. Enter the pin code *america*. Your 25% off will show up on the invoice just prior to submitting payment.
Sale ends midnight, July 8th.
*Not valid with any other offer or with international shipping.
