Four Outdoor Workouts for Colder Temperatures
Getting outside is great motivation to work out. Unfortunately for a lot of us that motivation tends to waiver when the temperatures start to drop. But whether you're trying to maintain an exercise regimen or starting a new fitness journey, you don't have to be stuck indoors during the colder months.
When the urge to hibernate strikes, grab your cold weather gear and try one of these outdoor workouts.
Go for a Run
Whatever the temperature, running is one of the best aerobic exercises you can do, and a great excuse to get outside any time of year. It's also a simple workout—you don't need any equipment and you can see a lot of health benefits from a relatively short amount of time, which is great for squeezing in workouts with fewer daylight hours.
The key to running in colder weather is to prepare your body by:
- Wearing the right layers
- Warming up properly
Your clothing should provide insulation but also be breathable, so you don't end up with sweat-soaked gear that can actually make you feel colder. As for a warm-up, that part of the workout you can do indoors, because if you feel warm when you head outside, the cold won't matter as much.
Take a Hike
Walking in nature might not seem like a workout in the same way going for a run does, but hiking has been shown to have both physiological and psychological benefits even a short distance at a brisk pace up and down an inclined trail is great work for both strength and endurance.
Bonus: It's much more scenic than the treadmill at the gym.
When it snows, swap the hike for an afternoon of snowshoeing. You likely won't be moving as fast, but the motion of walking in snowshoes can be even more of a whole-body workout than hiking.
Cross-Country Skiing
Even if you've never skied before, cross-country skiing is a workout you should consider this winter to break out of the same old fitness routine. It's full-body cardio and toning exercise that doesn't feel like just working out—especially if you drag family or friends along—and you can pick up the basics fairly quickly even as a beginner.
Strength Training With Cardio Intervals
Just because it's colder doesn't mean you can't take your favorite strength training workout outdoors. Find a clear space like your driveway, or a local track or basketball court, and alternate intervals of strength exercises with short bursts of cardio. You'll burn calories, build muscle, and stay warm!
With the right preparation—and the right gear—cold weather workouts can be just as enjoyable as warm weather workouts. So don't let the colder temperatures drive you indoors. Get out there and get moving!
How to Stay Warm and Dry During Cold Weather Workouts
By Sarah Canney, Coolcore athlete
Falling leaves, crisp air, a little frost on the windshield in the morning—all signs that winter is well on its way.
But just because the weather is getting colder doesn’t mean your workout has to suffer or be stifled indoors. Taking your workout outside is a great way to soak up the beauty of the changing seasons and stay active. Use these tips to stay comfortable outdoors, whether you’re hiking, running, cross-country skiing, snowshoeing, or simply out for a walk:
Wear Clothing That Works to Keep You Dry
One of the best ways to stay dry is to choose apparel that is constructed with fabrics that move moisture away from the skin. Coolcore’s patented, chemical-free thermoregulating fabric is constructed to wick and transport moisture, preventing the fabric from becoming saturated. And staying dry ultimately means staying warm. I prefer and highly recommend Coolcore’s Interval long sleeve tee as a base layer that provides moisture transportation next to the skin.
Layer Up
On top of a moisture regulating fabric, layer thicker outerwear that will lock in heat. Outer layers should be somewhat loose-fitting to provide a layer of air between your close-fitting base layer. It’s actually the layers of air that keep you warm on extra cold days. A soft, breathable fleece like Coolcore’s Aurora hoodie is the perfect piece for additional warmth and moisture management.
Consider This Rule of Thumb
Take into consideration your level of exertion when layering your clothes. Often times if you wear too many layers you can overheat and sweat more, making you feel colder. For higher exertion workouts like running or cross-country skiing, a good rule of thumb is to dress as if it is 25 degrees warmer than it actually is. For hiking, walking, or snowshoeing, consider wearing layers you can easily remove and pack away to accommodate for both periods of exertion and pausing along the trail.
About the Author:
Sarah Canney is a Coolcore ambassador and avid trail and mountain runner. She recently transitioned from road running to the trails and while she loves both, the mountains are where her heart is. She blogs about her running adventures at RunFarGirl.com and you can also find her on Instagram at @runfargirl.
Tips for Trying Trail Running
By Sarah Canney
Perhaps you’ve run a few road races and you feel comfortable training and racing on the roads, but you’re eager for a new challenge. If that’s you, then trail running is a great place to challenge yourself and explore new territory.
Trail running takes you off the beaten path and can often be a welcome break from time-based performance assessment. If you’ve never tried trail running before, here are a few tips to get your ready to hit the trails!
Effort Counts
One attractive aspect of trail running is that the focus is more running "by feel" rather than pace-focused running. Instead of making goals around specific race times, trail running allows you to focus on your effort in the moment. Instead of glancing at your watch to check your pace, you’ll often spend more time taking in the views and thinking about each step.
Footwork
Whether you are running on smooth and easy rail trail or rocky technical single track quick footwork is essential. Staying nimble and light over rocks and roots can mean the difference between running smoothly and tripping or falling. Footwork drills can be helpful in keeping you upright on tough terrain. Here are a few drills I do regularly:
Toe Taps: Standing in front of a low step (or if you're outside in the driveway while your kids ride their bikes the hub cap of your car tire works too;) Alternate taping the toe of your foot on the step edge. Perform 50-100 reps, 2-3 times.
High Knees: In rapid succession, alternate lifting your knees up, to hip-height. Pump arms to keep balance. Perform 50-100 reps, 2-3 times.
Butt Kicks: Alternate kicking you heel to your backside. Repeat rapidly, pumping arms for balance. Perform 50-100 reps, 2-3 times.
These drills are great for strengthening the ankles and feet:
Core strength
The demands of trail running are different than road running, since you're moving across multiple planes. There's linear and lateral motion and all that movement requires a strong core to remain balanced and prevent injury. You have to go beyond typical crunches and really focus on the deeper muscle layers, like the transverse abdominis (TA) that are key for stability. Here is one move that will help you develop core stability for trail running.
Roller Balance:
For the roller balance, activate the TA and keep it engaged as you alternate lowering and lifting each leg. Raising your hands and keeping them pressed together will help you with TA activation and prevent you from arching your back as you lift and lower your legs. Keep your spine neutral as you perform this move.
Downhill
If you can get more comfortable on pushing the downhill, you'll find yourself at an advantage when it comes to racing. Practice downhill running both on the roads and the trail. Downhill repeats on the road can help improve foot turnover and develop durability in your soft tissue. Downhill running on the trails will help you become more comfortable moving quickly over rocks, roots and loose gravel. Timothy Olson, decorated ultra runner and record holder at Western States, says that he imagines himself water as he runs downhill and takes the "path of least resistance."
Gear
If you’re making the transition to the trails you’ll definitely want to invest in a good pair of trail shoes. Consider the terrain you’ll be running on: for more technical terrain you’ll want a pair of shoes with aggressive lugs, less technical terrain and you can get by with a road/trail cross-over shoe. There’s a multitude of shoes out there to choose from, to find the one that is best for you head to your local specialty store and get fitted for a good match.
As for clothing, apparel that dries quickly will be more comfortable. The Coolcore Endurance Tee is a great option to keep you cool and dry, and will fit comfortably under a hydration pack. When it comes to hydration packs there are many to choose from. Head to your local running store or outdoor retailer to try on different packs and select one that works well for you. A good pack won’t bounce when you run will have plenty of storage options as well as quick access to hydration. And don’t forget to select socks that will dry quickly and easily when your feet get wet along the trail. When it comes to hydration packs there are many to choose from.
About the Author:
Sarah Canney is a Coolcore ambassador and avid trail and mountain runner. She recently transitioned from road running to the trails and while she loves both, the mountains are where her heart is. She blogs about her running adventures at RunFarGirl.com, you can also find her on Instagram at @runfargirl.
Coolcore, Global Fabric Innovator, Launches Line of Natural Performance Fabrics
Jen Burn, Backbone Media
jen.burn@backbonemedia.net
970-963-4873x 145
Portsmouth, N.H. — Jul 20, 2017
Coolcore, the global leader in chemical-free thermoregulating fabrics, today announced the launching of its new Natural Performance Fabric Collection. Coolcore’s Natural Performance Fabric Collection combines cotton’s comfort with the performance and functionality of synthetic fabrics. Coolcore’s Natural Performance Fabric Collection is chemical-free and does not wash out, while providing superior wicking, drying and cooling capabilities. The Natural Performance Fabric Collection will launch with select partners before being integrated into Coolcore’s complete collection of chemical-free thermoregulation fabrics.
“Our Natural Performance Fabric Collection utilizes our complete range of technology know-how that has made Coolcore the global leader in chemical-free thermoregulation fabrics,” said Kevin McCarthy, Coolcore’s President and CEO. “Based on market research, our team determined there was an opportunity to develop a true cotton rich performance fabric that did not degenerate with washing and that could out-perform synthetic fabrics in the area of wicking, drying and cooling consistently over a long period of time.”
With Coolcore’s commitment to independent testing, the Natural Performance Fabric Collection significantly outperformed a wide range of competitive premium synthetic and natural blend products. Coolcore’s Natural Performance Fabric Collection will launch in a range of men’s and women’s apparel products later this year.
“As the industry leader in chemical-free, thermoregulation fabrics, we are excited about continuing to deliver exciting and innovative technology to consumers across multiple markets,” said McCarthy. “Our material and product offering puts sustainable performance first, and as we continue to push the boundaries of what’s possible in fabric evolution, we are gaining traction among our consumers and the people in the industry who look to Coolcore for everyday appeal and superior technology.”
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About Coolcore:
Coolcore, the global leader in chemical-free thermoregulation fabrics, has partnerships to develop fabrics and finished goods for consumer brands throughout the world. The patented, chemical-free Coolcore fabrics deliver three distinct functions — wicking, moisture circulation and regulated evaporation, all which keep you cool, dry and comfortable. Coolcore fabrics and technology are also used in all Dr. Cool recovery and relief products (Ice and Compression Wraps) which are designed to incorporate cold therapy and compression into any recovery regimen. Coolcore fabric formulations have earned the prestigious “Innovative Technology” recognition from the Hohenstein Institute, a first for a U.S. company, and the only company globally to be awarded this recognition for “Cooling Power.”
Summer Running: 4 Tips for Staying Cool on Your Summer Runs
This post is sponsored by Coolcore. I'm proud to represent this New Hampshire-based company as one of their ambassadors!
With running you get to witness the seasons shift in real time, feet on the ground watching the changes slow and subtle. Each season presents its challenges when it comes to running, but summer is probably one of the most challenging.
Adapting to warm weather running is critical and a struggle for many-I know this is true of myself! Making smart choices throughout the summer can make the difference between enjoying the run and suffering through every sweat-soaked mile.
Here are a few tips that will keep you prepared for the warm weather and training hard throughout the summer:
Run Before the Sun
One of the best ways to stay cool and avoid overheating and dehydration is to run before the heat of the day. Set out your running clothes and head to bed a little earlier so you can get out the door first thing in the morning. Logging your run when it’s cool is not only beneficial in avoiding heat, but frees up the rest of your day!
Pre-Cool with Coolcore/Dr. Cool Cooling Towels
If you do have a mid-day training run planned or a race that happens to fall on a really warm day, try pre-cooling with Coolcore/Dr. Cool Cooling Towels.
Soak your towel in cool water and place in a ziplock bag in your freezer over night. Remove the towel 15-20 minutes before your run or event and place the towel on the back of your neck to help cool your body. Starting with a lower body temp will help negate some of the impact of heat on your performance.
Eat and Drink your Hydration
Staying hydrated doesn’t just mean drinking lots and lots of water. You can get creative and give your water a flavor-twist without added sugar by adding drink slices of citrus or cucumber to a large pitcher of water.
Then be sure to fill multiple water bottles at the beginning of the day with your water so that they are easy are easy to grab and go when you need them. You can also eat your hydration with fruits like watermelon and grapes, or veggies that have a high water content like cucumbers.
Stay Sun Smart
Be sure to wear sunscreen or UPF rated clothing like the CoolCore Crush It t-shirt which provides UPF 30+ sun protection. You can also try to pick a route that is mostly shaded and avoid running on concrete and pavement in high exposure areas.
Stay Cool and Happy Running!
Get 15% off your Coolcore purchase with code "RUNFARGIRL" at check out!
-Sarah
Want to check out my training and daily musings? Follow me on Instagram.
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Email: RunFarGirl [at] gmail [dot] com
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Tips for Running in the Heat
August weather typically means hot sticky days that can make it difficult to take part in your daily runs. In some cases, the heat can even be dangerous. Here are a few tips to stay cool and safe during your hot weather runs.
- Wear light clothing: Dr. Cool shirts are a must have for warm weather runs! These chemical-free cooling shirts will keep you cool and comfortable during some of the hottest days so you can perform your best. What’s even better is that since they’re chemical-free the cooling benefits will never wash out.
- Hydrate: Make sure you are drinking plenty of water before and after your run so that your body can function properly and keep you cool. Dehydration effects your body in many ways, and can cause a lack of energy, so it’s important to drink lots of water on hot days.
- Run in the morning or evening: schedule your runs for early in the morning or later in the evening when the sun isn’t as strong and temperatures are cooler. If the only time you can run is during the heat of the day, make sure to run in the shade!
- Run near water: If you are lucky enough to live by the ocean, lake or river move your run along the water. Besides having lovely views, temperatures tend to be cooler by bodies of water.
- Sun screen: If you are running in the sun, always remember to protect your skin from sunburns. Applying sunscreen keeps your skin safe. Besides cooling, Dr. Cool apparel also contains UPF protection. We told you our cooling shirts are a must have for summer activities!
- Wear a hat: The top of your head is a big temperature regulator (hence why you wear hats in the winter to keep heat in). This works as well in the summer if you are using a cooling hat, such as the Dr. Cool cooling hats. Besides using your sweat to keep you cool, hats also catch sweat so that it stays out of your face, and provides you with shade and protection from the sun.
- Slow down: Warmer weather can slow your pace. So don’t fight it, slow down and enjoy your run!
Most importantly, have fun and listen to your body. If it is too hot out or you begin to feel sick, stop! Now go enjoy the summer and run cool!
Using Ice to Prevent Injuries
We tend to reach for the ice wrap after an injury has already occurred, but wouldn’t it be great if you could prevent that injury from the start? Many athletes don’t wait for the injury to occur to start icing. Icing after intense runs or workouts helps fight inflammation and can speed recovery up. This is ideal for anyone training for a big race or competition. Going from a half to a full marathon? Going from a 5K to a 10K? Or just started CrossFit and it feels like your muscles are actually mad at you? Icing is guaranteed to speed up recovery and decrease soreness.
Another great trick to post-workout is using compression. Research has shown that compression can increase lactic-acid and heart rate recovery. Compression regulates your blood flow to help you recover and keep running at your best.
For most of us though, dropping into an ice bath is a little too much – even after leg day. Using Dr. Cool Wraps combines the ice and compression for an all in one recovery tool. Combining both rescues your muscles from hours of soreness and allows you to continue your training day in and day out. Ice is great to help cure an injury, but all runners can agree that we’d much rather prevent an injury before it even happens. Luckily, Dr. Cool Wraps combines the recovery power of ice and compression all into one wrap for simplicity and your convenience! Run on!
Boston Marathon Recap
It was a true honor being able to be a part of the 120th Boston Marathon weekend expo. Being a NH based company, we’ve spent many years admiring those who take part on Marathon Monday. Dr. Cool was very excited to participate at the weekend expo and to have the opportunity to meet many of the runners who took part this year. To us, each runner is an inspiration.
Even more special, two of our very own Dr. Cool ambassadors Becca Pizzi and Sarah Canney ran in this year’s marathon. It was Becca’s 16th Boston Marathon and Sarah’s very first, and we were happy to be there to support and cheer them both on! We are even more proud of how well they both did!
We loved being able to talk to all of the marathoners at the expo. It was great to hear what elite runners are looking for in their gear and how Dr. Cool products have helped them. A big accessory taking the running world by storm are arm sleeves. We had a lot of runners inquiring about our own chemical-free cooling sleeves.
If you haven’t tried running sleeves yet, you are missing out! Arm sleeves may look funny at first (“Why not just wear a long sleeve shirt??”), but they provide many benefits! Dr. Cool sleeves are made with Coolcore chemical-free cooling fabric. Because of this, the sleeves are a great added accessory to help regulate body temperature and keep runners cool. This way, they can expend more energy into their run rather than trying to cool down or heat up their body. Dr. Cool chemical-free cooling sleeves also have UPF (ultraviolet protection factor) to protect your skin from harmful UV rays. This is an important factor when doing any outdoor activities, specially runners who spend a lot of time in the sun each day training. But why do marathoners specifically love arm sleeves? Long runs equal changes in weather. From the beginning of a marathon to the end of a marathon the temperatures can increase 5 to 10 degrees, as well as the change in your own body temperature due to increased exertion. This makes it difficult to dress for a race. For marathoners, arm sleeves help regulate body temperature and keep the runner warm during the beginning of the race, then can be easily slid up or down when the runner begins to heat up.
Check out Dr. Cool chemical free arm sleeves to see how our athletics really can have it all.
Top Running Injuries: Treating Ankles and Knees with Ice Wraps
It's widely established that running is one of the most injury-prone sports humans can endure. Large amounts of stress are put on certain parts of a runner's body when they're active, mainly around the knees and ankles. Couple that with the studies that show 65% of all runners will be injured at some point during any given year, and it's easy to see why recovery and injury prevention are necessary for those who run.
Most common running injuries are a consequence of overuse or improper training. In fact, about half of all running injuries are often reoccurring, with the same four culprits often being to blame. We took a look at the most common ailments that plague both experienced and amateur runners, and what you should do to prevent yourself from falling victim to one of these painful problems.
1. Runner's Knee
Also known as "patellofemoral pain syndrome," runner's knee is an irritation that occurs between the kneecap and thigh bone, caused by too much stress being put on the knee. Improperly conditioned quads or hamstrings can often lead to runner's knee, and women are especially susceptible to the injury.
The pain felt from runner's knee occurs directly on or behind the kneecap, and can form as a sharp, shooting pain or a dull and aching pain. The pain typically subsides when a runner is active, only to return later.
The best treatment for runner's knee is patience and preventative care. A Dr. Cool 4” ice wrap can help soothe the irritation felt from the injury, but can also be useful in preventing future flare-ups. It's also important to know your limits if you experience runner's knee—try running on softer surfaces for shorter amounts of time, making sure not to increase your running time or intensity by more than 10%. Stretching and strengthening are also key in preventing injuries like this one.
2. Achilles Tendinitis
Tendinitis is a word that runners never like to hear. Achilles tendinitis occurs when the Achilles tendon becomes inflamed due to overuse. Add that with the fact that the Achilles tendon typically sees little blood flow, and you have a nagging injury that can cause unwanted pain for a considerable amount of time. Tight calf muscles are the most common causes of Achilles tendinitis, and improper stretching of lower leg muscles can make those problems worse.
Like all common running injuries, the best thing you can do to limit the effects of Achilles tendinitis is to stop yourself from doing too much all at once. Overtraining can cause the injury to become painful and limit your ability to stay active. Additionally, since Achilles tendinitis is an inflammation, cold compression and elevation can help your recovery efforts.
3. Plantar Fasciitis
A closely related injury to Achilles tendinitis, plantar fasciitis is also an inflammation that occurs around the foot. This injury occurs at the bottom of the heel, and can manifest as a sharp, stabbing pain. Poorly-conditioned foot muscles and calves can often be the culprit when it comes to plantar fasciitis, but things can become especially worse with inadequate footwear. Runners who use old running shoes could find themselves susceptible to the injury if they don't immediately get a fresh equipment.
Strengthening and conditioning is the best way to counter act plantar fasciitis. Taking pressure off the plantar fascia by improving foot and calf strength will help prevent future inflammations. For quick relief, rolling your feet on a golf ball or resting a bit with a Dr. Cool 3” ice wraps are good solutions!
4. IT Band Syndrome
The iliotibial band, or IT band, is a strip of fibers that connects the lateral glute muscles to the shin bone, running along the outside of the knee. With the repetitive bending of the knees during running, it can be very easy for the IT band to experience a lot of strain and become inflamed. This often results in soreness or sharp pains felt on the outside of the knee.
The trick in preventing IT band syndrome is to eliminate tightness and conduct a proper amount of strengthening. When inflamed, it can be difficult to run due to the pain—because of this, runners should try cross-training if their symptoms flare-up. Use ice compression wraps to minimize swelling and recover faster.
Preventing these common running injuries takes a lot of preparation, patience, and proper care. While Dr. Cool ankle and knee ice wraps are perfect for recovering from strains and sprains suffered by runners, they can also be used as a preventative measure. Simply freeze the wraps and apply them to your knees, ankles, or feet to provide ice and compression! Make a habit out of this after every workout, and your chances of avoiding one of these nagging injuries will be significantly reduced!
National MS Awareness Month: Q&A with Cheryl Hile
March is National MS Awareness Month, and to commemorate the important occasion, we've been focusing on getting a better idea of what life is like with multiple sclerosis.
We've heard from a number of athletes with MS that chemical-free cooling apparel like Dr. Cool's can help alleviate some of the overheating issues that they experience, which encouraged us to raise awareness both this Month and year-round.
Three of our ambassadors, Marisol Beigert, Lindy Haaglund, and Cheryl Hile, all have the disease and must go to extra lengths in order to train for and compete in events. This time, we connected with Cheryl to gain some insight as to how MS affects her in particular, and how she finds the drive and the motivation to overcome it.
Cheryl Hile is a runner from San Diego, who has completed 48 marathons and 50 half marathons. She was diagnosed with MS in 2006, but hasn't let that slow her down. She is currently planning to be the first person with MS to run a marathon on each continent, all in 12 months! She has been featured in publications like EverydayHealth.com, Women's Running Magazine, and Boeing Classic Golf Tournament Magazine. Her mantra of "I do what I can and never give up" has pushed her to accomplish her goals despite her diagnosis!
Q: How does MS affect your performance as an athlete?
Cheryl: One of my MS symptoms is called foot drop. The electrical impulse from my brain to my foot is compromised. Consequently, my foot fatigues quickly, it drags, and I trip and fall when running. I have an amazing orthotist who makes carbon fiber ankle foot orthotics (AFO) for me. The device inserts into my shoe and holds my foot up so that I no longer trip and fall when I run!
However, since my right foot is in a stationary position, most of my running is propelled by my left leg. My right leg is just along for the ride. Furthermore, I have had several exacerbations that left my entire right leg weak. All this contributes to being a slower runner.
But at least I never gave up and found a way to keep doing the sport I love! Since 2008, I have completed 30 half marathons, 30 full marathons and one 30-mile race with an AFO strapped to my leg!
Q: In what ways do you address those affects when preparing for a race or an event?
Cheryl: I address foot drop with the AFO, but I do have issues with heat, too. In general, nerves don't conduct well in the heat, and it's worse for people with MS because the lesions in the brain and spinal column impede electrical impulses.
It takes more energy to reroute the signals. I really slow down when it's hot, so I do most of my training runs on a treadmill with fans all over me. Or my husband and I will go for a long run starting at 5:00 AM.
When race day comes, and if it's going to be hot, I just have to realize I'll be slower. In my mind, there is no option to quit. I am new to Dr. Cool and I'm excited to see how I perform in a hot weather race with Coolcore!
Q: What are your goals for 2016?
Cheryl: I have set a goal to be the first person with MS to run 7 marathons on 7 continents in 12 months! My adventure starts with the Cape Town Marathon in September, followed by Buenos Aires in October and Honolulu in December. In 2017, I have Antarctica in January, Tokyo in February, London in April and Christchurch, New Zealand in June. At least that is the plan for now—I have to do a lot of fund raising to make this dream a reality!
You can follow Cheryl's progress on her mission to run 7 marathons on 7 continents on her website or right here on the Dr. Cool blog! You can also help her reach her epic goal by donating to her fundraising campaign on her CrowdRise page!
National MS Awareness Month: Q&A with Lindy Haaglund
For National MS Awareness Month, we wanted to gain some insight and understanding into this debilitating disease from those who live with it. On of the many obstacles MS-affected athletes often battle is overheating, some have found that Dr. Cool chemical-free cool apparel helps to alleviate and regulate these overheating issues. Our awesome team of ambassadors includes three athletes who train, compete, and live through the effects of multiple sclerosis. One of these athletes is Lindy Haaglund, avid mountain biker and Idaho native.
Lindy has never let anything stop her. She has a passion for all things sports—from being active and physically fit to the nature of competition in general. She got her start in long distance running, but between being diagnosed with MS and displacing her hip during a race, she turned to mountain biking instead.
Since then, Lindy has been competing in races all over the Pacific Northwest and continues to push her limits. We recently contacted her and asked what it's like to be an athlete with MS, as well as what her plans are for 2016!
Q: How does MS affect your performance as an athlete?
Lindy: If you have ever ran a race, either cycling or running, you can relate to the feeling at the end of the race when you have pushed yourself to a point where you have no more to give. Your muscles ache and twitch, your legs don’t want to move, your arms are weak, and even lifting the water bottle to your mouth is troublesome.
Mentally, you're fried—your brain keeps saying you're not going to make it, and your body temperature is sky high. Now, imagine if this is how you felt not at the end of the race, but at the beginning. This is my reality as an athlete with MS, and this is how I start my races.
Q: How do you address these affects when preparing for a race or an event?
Lindy: MS affects everyone differently. For me, I have to find ways to deal with my diagnosis and prepare for my race that not only gets me to the finish line, but to the podium. Hydration and diet is key days before—I am focused on what I am drinking and eating with that race in mind. I'm also glued to the weather, making sure my kit is dialed in to help me stay cool for as long as possible.
I also do a lot of meditation and visual training. I have to block out my pain, visualize my numb foot staying on the pedal, visualize both my legs pedaling equally, and visualize me standing on that podium. I also have my pit crew in place to help me before, during, and after my races, since my needs can and do change so quickly. Honestly, without my support I would not be able to do what I do.
Q: What are your goals for 2016?
Lindy: Oh, I have high expectations for 2016! This year my main focus will be the Idaho Enduro Series, which will have five stops this season. The women that compete in this series is deep and I love a challenge! I will also be racing Cross Country this season—having already competed in California and placing first in my category, it looks like this season is off to a good start! Outside of racing, I plan on volunteering with the Boise Parks and Rec Adaptive Program, which gives adults and children with varying disabilities access to adaptive bikes and an opportunity to experience the freedom that comes along with riding!
You can follow Lindy through her Instagram account @seelindyride, and through the Dr. Cool blog!
National MS Awareness Month: Q&A with Marisol Beigert
This March is National MS Awareness Month, and the Dr. Cool team is focusing on gaining valuable insight from our friends and trusted ambassadors who manage to stay active despite having the disease! For this article, we consulted with runner Marisol Beigert for some insight to living and competing with MS.
Marisol was diagnosed with MS back in 2006, and started running as a way to help her condition. Through running, yoga, strength training, meditation, and other activities, she's managed to overcome the effects of MS and stay committed to what she enjoys doing. Marisol is a part of three running groups and charity organizations, and is deeply involved in her community. Last year, at the Disney Wine and Dine Half Marathon, she and her group raised $300,000!
We set up a brief Q&A with Marisol to discover how she copes with MS, and what she plans on accomplishing this year!
Q: How does MS affect you as an athlete?
Marisol: I have to treat every day as a new day with having MS and being an athlete. For the most part, I am OK and can do what most people can do, but I do have my limitations. When I am in a flare or recovering from one, I have to listen to my body and see what doesn’t feel quite right and adjust my workout. If my legs are numb and I can’t go and do my planned interval training, I may switch that day to an easy run, strength training, or yoga.
I also have to plan—I have to make two, actually—plan A and plan B. I never know how my body will react to a workout intensity or sudden change in body temperature. I also have to make sure I take whatever medicine I need for the particular MS issue I’m having. I don’t like to always be on medicine, but sometimes I just have no choice. I have a great neurologist and he provides me with an arsenal of necessary medicine so that I can function every day.
It has taken me a few years to figure all of this out, and even when I think I know, the MS can throw me off my feet. What I have found is that as long as I’m consistent and do one of my workouts every day and rest I can try and beat the MS and how it affects me that day. I can’t give up trying, and that is what makes me an athlete.
Q: In what ways do you address the effects of MS when preparing for a race?
Marisol: In my few years of racing, I have been very lucky to be major-MS-issue-free the day of an event. I have had lingering issues that most of the time is considered my “normal," but I have learned over the years what medicine, if needed, I should take. Sometimes I just need to suck it up and know this is my “normal” right now, and there is not much I can do to make those physical issues go away.
A lot of planning comes into play, just like other athletes. For me and my MS, I scrutinize the temperature in the warmer months. I get overheated very easily. Like most runners, a 45 to 60-degree cloudy day is my best friend. But anything over 60 and my plan changes to plan B. All race planning involves knowing where all the water stops are on the course. I make sure both my Dr. Cool Multi Chill and Chill Bands are packed. I use the course water stops to re-wet both of these wearables and pour water over my head to help keep my core as cool as possible. If the temperature isn’t too hot, I can race wearing my Dr. Cool Cap or Cooling tank or shirt.
Being prepared and wearing these items is everything I can do to prevent me from overheating during a race. Sometimes I have not been able to avoid overheating, and that’s not easy to handle mentally when you’re out there running in mile eight of a half marathon, but I think the mental determination of getting me through that race is what also helps me handle my MS on a daily basis. I just can’t give up on myself—ever.
Q: What are your goals for 2016?
Marisol: My goal for 2016 is to get faster, just like any runner's goals (laughs). But one specific goal for this year is to run a faster Half Marathon at the Hudson River Walkway race on June 12th.
I have a bucket list event, the NYC Half Marathon. I will be running this on March 20th as part of the Race to Stop MS team. I hope that by me running, I can show how MS affects everyone differently and what one person is doing to overcome it. I have a few fall races I would like to do that include the Hartford CT Half, the Staten Island Half, and the Runners World Half.
When it comes down to it, my main goal for 2016 will be to stay in the best shape I can to help lessen the affects MS has on me!
You can follow Marisol on her Instagram account @msrunner26 and through the Dr. Cool blog as she completes her events!