Just about every runner is familiar with the idea of loading up on carbohydrate to enhance performance. At the base level of understanding, this has come to mean eating additional carbs in the days leading up to a race, but the evolving science and research of “carb loading” or “carbo loading” is very sophisticated.

The whole notion of carb loading goes back about 40 years when a study was first published by scientists showing that manipulation of carbohydrate intake had a pronounced effect on the performance of males who engaged in rigorous physical activity. Carbohydrates are the main source of a substance called glycogen, stored by the body in the muscles and the liver, and used by the body for energy or “fuel.” This 1960’s study demonstrated two key findings: First, that males with a low-carbohydrate diet had lower muscle glycogen stores and less endurance than their counterparts who consumed moderate carbohydrate diets; and, secondly, that men who consumed a high carbohydrate diet over several days boosted their glycogen stores and lowered their race times.  Also known as glycogen supercompensation which has lead to what is now considered a classic 7-day model of carbohydrate manipulation in the week before a race.  Essentially, the model involved a few days of depletion of glycogen stores in conjunction with exhaustive training, then tapering the training in the days before a race while loading up on carbs.

The early study, however, did not involve athletes, but subsequent scientific studies begun in the 1980s and extending into the last decade which utilized athletes have shown that the glycogen depletion model is unnecessary.  It is now commonly assumed that athletes can maintain a normal diet and training regimen up to a few days before a race and then taper off while increasing carbohydrate intake to achieve the benefits of glycogen supercompensation with fewer of the downside effects – a high level of fatigue and irritability, and changes in diet and exercise.

Additionally the source of those carbohydrates is also extremely important to avoid stomach and intestinal issues that some athletes in training have experienced.

There are basically two methods of glycogen supercompensation to choose from these days. In one method athletes following normal training regimens began consuming a high carbohydrate diet while resting for three consecutive days before a race. Within 24 hours of the high-carb diet studies show that muscle glycogen levels peak and remain at optimum levels with rest and the high-carb diet.

In a second approach, a study had athletes sprint on a cycle ergometer for 2.5 minutes and then sprint all-out for another 30 seconds. The athletes then rested and in 20 minutes began a high-carbohydrate diet and glycogen supercompensation was achieved in just 24 hours.

Version one requires resting for three days, while version two allows for longer training before an event. The good news is that optimal glycogen levels can be maintained with a high-carb diet for up to five days, so it is recommended that you eat 3.6 to 5.5 g of carbohydrates per pound of body weight per day leading up to a race. But you have to maintain the carbo-loading whether you are tapering off exercise for three days or resting one or two days to maintain glycogen levels. In general terms a 150 pound athlete will need something like 2,200 to 3,300 calories from carbohydrates alone during the carbo-load period (over the course of several days).

You need to plan, however. While loading up on carbs, you also run the risk of loading up on fiber that can wreak havoc on your digestive tract which is not something you want to worry about on race day. You can minimize ill affects by switching out whole-grain bread and cereals for white or French bread as an example.  Consider trying concentrated carb forms like jams, preserves, hard candies, or honey.  Foods such as bananas, peeled apples, peaches, and pears, baked potatoes without the skin, saltine crackers, broccoli, orange juice, noodles with stir-fried chicken, and energy bars are great snack options.

It should be noted that many studies show that women react differently than men, having to do with lower overall caloric intake and menstrual cycles. Women doing carbo-loading should look to increase their caloric intake about 30% during the loading from 2,000 calories to 2,600 calories daily with the extra calories coming from carbohydrates.

As with everything in running and training, each individual is different and discovering what works for you takes a bit of trial and error. These general guidelines should help in boosting glycogen levels in the muscles and have a positive effect on endurance and performance, but what works for your training partner may not work for you, or vice versa. Qualified nutritionists can help.

Customer reviews of Hoka One One Shoes:

• Posted 3/29/12 by Scott F-"Great fit for my wide forefoot high instep. Ordered my usual 11's - no regrets. They seem to mold to your foot as you run. Seems easier up/downhilling. I adapted to minimalist shoes, & like the near - level feel of these, - PLUS all the cushioning you could ever want. I also run in the new terrafly 303's (inov-8), which also fits the wider full volume foot. These Evo's are really confidence inspiring though, as I plan to do at least two 100's this yr!"

• Posted 2/17/12 by Vigran-"As a lifelong runner here in Eugene, Oregon, I've grown up with the evolution of the running shoe, from Onitsuka Tigers to custom made Nikes and a variety of brands inbetween. Nothing compares to this shoe, and I've enjoyed the Mafate and the Bondi as well. The "fit and finish" of all of the Hokas is fantastic, and because of this you can expect a great run from step one. The Stinson B Evo is stable, light, springy, and because of the structure, you get a lift and forward boost as the shoe comes off the surface. I run primarily on paved surfaces, but also on Pre's Trail here and this shoe handles both extremely well. No heavy legs at the end of a run. I'm on the waiting list for another pair!"

• Posted 5/8/11 by BabyDoctoral-"I recently had an unusual injury, probably a high hamstring strain that seemed very sensitive to running on the road, though I could run on a treadmill. Thinking that cushioning might be part of the problem, I picked up a pair of these shoes at the Boulder Running Co. while out in Colorado, after reading a review by Dave Mackey on his blog. They are fantastic, extremely well-cushioned but quite light. I found myself able to run outside again with no discomfort and have bumped my mileage back to my usual 40-50/ week right away. For those who are into minimalist running, these are not the shoes to wear, but if you want to do a long run and have your legs feel fresher than they ever have, you cannot top Bondi B's for comfort. The first few times you wear them, they feel quite different, but you will soon wonder how you ever ran in anything else."

• Posted 7/7/11 by Seumis-"Let me preface this by saying that I'm not a hardcore runner, i.e. not an ultramarathoner. I run half-marathons, usually putting in 20-30 miles per week. I also have a tendency to get hurt (almost all my running is on pavement and concrete)--feet, knees, hips, etc.. With these shoes, there is no pain after my runs, which is very pleasurably unusual. I've only been running in them for a few weeks, but if they hold up, and keep me on the road, I may move up to full marathons. They do take a little getting used to, and they run about one-half size small, and they are pricey, but not nearly as pricey as injuries. I'll be purchasing more."

 
Stinson:

• Posted 3/14/12 by Gus in Tucson-"I bought these shoes after reading so many rave reviews. I love trail running, compete in triathlon and road races but as a 6 ft, 185 lb, 60 yr old my legs aren't what they used to be. My first run in my Stinsons I intended a short trial run on some road and trail. However the Hokas were so incredibly cushioned and stable I ran for close to 3 hrs on the very rugged Tucson Mountain Park trails. I was amazed at how great my legs felt and how quickly the time flew by. Three days later I ran up Sabino Canyon on the steep phone line trail and then back down on the paved road racing a younger tri guy. This is a serious downhill run which I would not have attempted at a fast pace with my other conventional trail runners.. The Hokas are like running on a cloud. My legs felt great during and after the run. My only concern is the durability of the sole running on the sharp rocky trails here. The road or dirt/ gravel shouldn't be a problem. Stability is not an issue on any terrain as your foot sits deep inside the shoe. All in all a fantastic new running experience."

• Posted 2/17/12 by Kevin-"I have tried about every shoe out there to keep me running reduce impact and be easy on my knee's. My situation is I am former athlete (football player) and have arthritis in my knee's. Docs say give up running but I love it too much and the health benefits out weigh the challenge of the arthritis. So I tried a pair of the Hoka Stinson's and immediately I ran without pain and further and faster than I have in years. The roll technology is awesome but during intervals I stayed on my forefoot the entire time and the cushoning was great. I have since lost 15 pounds and plan on even trying the Bolder Boulder. These shoes are awesome for me, a larger runner in need of cushion and staying in alignment biomechnically. I would encourage everyone to try this shoe you may never switch back to other technologies.

What is it?- An exciting new way to run!

• Hoka One One's maximally cushioned midsoles offer superior protection, comfort and propulsion. The distinctive rockered geometry creates a platform for optimally efficient natural running mechanics.
• The oversized outsoles have fifty percent more surface area than typical running shoes- allow for maximum stability, traction and connection to the ground.
• Not only do they provide a sense of weightlessness, superior comfort and efficiency but Hoka's athlete results prove optimal performance. They have recorded over 30 podium finishes on five continents in the past 18 months.
• Finally, Hoka One One running shoes are amazingly light, up to 15 percent lighter than many other shoes, they make running uphill as much fun as they make running downhill and with less body fatigue.

Inspiration: Inspired by a variety of sports and the freeride mentality, Hoka takes cues from technological and design advancements in running, skiing, snowboarding, mountain biking, golf and tennis. Just as barefoot-style running shoes, 29-inch mountain bike wheels, fat powder skis, oversized tennis racquets, jumbo-sized golf club heads have increased power, performance, efficiency, agility and self-expression, the unique design of Hoka shoes have shattered any preconceived limits of running.

What to expect from Hoka Running Shoes:

• Running in Hoka shoes is like nothing you've ever experienced, and it's something you'll never forget. Unlike shoes that produce a hard or rigid feeling, Hokas offer up luxurious softness and a sensation of weightlessness. You lose yourself in every stride- you bounce, you float, you soar, you fly.
• Runners of any age and experience level will appreciate the performance values of Hokas. Whether you're running a 5K or training for an ultramarathon, the unique design, shape and midsole resiliency of the shoes can help improve your running form, instill efficient running mechanics, softly cushion your stride and reduce the fatigue in your feet, legs and core.
• New runners will find them comfortable and forgiving, while veteran racers will appreciate the liveliness they put into every stride as well as the reduced time necessary for recovery.

How Hoka One One Shoes Benefit Your Running:

• Improved running form with less impact- Lab tests have shown that Hoka's rockered midsole geometry and low heel-toe differential encourages proper form by allowing a runner to easily strike the ground near the midfoot.
• Support where you need it- Slow motion video confirms that the extra foam in the midsoles also greatly reduces the rate of pronation and supination by quickly stabilizing the movement of the foot upon impact with the ground.
• Added Stabilization- Ideal for running trails with abrupt climbs, steep descents and technical features such as rocks, roots and trail debris. The uniquely designed midsole softens the increased impacts of downhill running and acts as a buffer against jagged obstacles on the trail. While traditional low-to-the-ground shoes can be very unstable on rocky trails, Hoka shoes are reliably steady because the additional midsole foam helps the stabilize the foot by allowing the outsole make secure contact with the ground.

Technology:

With the goal of designing shoes for optimal performance, comfort, efficiency and fun, Hoka One One has pioneered a new philosophy in running by merging aspects of minimalism and maximalism. Several key performance traits of the oversized technology trend in skiing, mountain biking, golf, tennis have been incorporated, while also paying heed to recent footwear advances that aid in natural foot motion and efficient running mechanics. That innovation combination is what allows a runner to float over the ground with every stride, momentarily defying gravity on every step.

• Magic in the Midsole- Runners can fly in Hokas because they float over the ground instead of repeatedly pounding into it. Although the density of the midsole foam is about 30% less than traditional shoes and the volume is around 2.5x greater, the resilient, high quality, responsive foam provides a springy yet stable exhilarating ride. The extra cushioning dissipates up to 80 percent of the shock associated with ground contact. Combined with a low heel to toe differential, runners of all abilities on any terrain are able to relax and run with tremendous confidence.
• More Travel- The voluminous midsole allows for two- to three-times the vertical travel of conventional running shoes. The benefits mirror those of mountain bike suspensions on technical terrain. In other words, more cushion equals a softer ride with better control. Better control means you can run fast, efficiently and safely on any type of terrain.
• Traction and Stability- A 50 percent increase in outsole surface area (compared to traditional running shoes) improves grip and stability. The additional surface area allows greater contact with the ground, allowing your foot to dynamically engage the ground while the shoe's outsole gains maximum traction on pavement, dirt trails or rocky surfaces.
• Improved Running Posture- Hoka shoes are designed with a 40mm thick sole design and a 13cm rocker profile that extends over the front half of the shoe. These unique design attributes allow for a fluid stride and very well cushioned ride with natural transitions that lessen the movement of the knee by as much as 20 percent, thus increasing efficiency and decreasing the possibility for injury.
• Feather-Light Weight- Counterintuitive as it seems, Hoka oversized shoes are up to 15 percent lighter than most running shoes yet are at least as durable. They'll make running uphill as much fun as they make running downhill and with less leg and overall body fatigue.

Which model is for me?

We all have different preferences and requirements, but here is a general guideline:

I run:

• A. Primarily off road on both technical (rugged, rocky, lots of ascents and descents) and non technical (packed dirt, loose gravel) trails.  I look for shoes particularly well suited for longer runs with unsurpassed cushion, protection and efficiency.
• B. On all types of surfaces, 50/50 mix of both on and off road surfaces.  I am looking for the same attributes as in A.
• C. Mostly off road, but would prefer a streamlined technical package that is more suited to agile, faster paced running, with a more resilient and responsive ride that also works extremely well on paved surfaces.
• D. Mostly on road or concrete surfaces with some trail running mixed in.

Mafate 2

Stinson B- Outsole

Stinson B Evo- Outsole

Bondi B- Outsole

You see all those other people in the park or on a trail running or jogging and you think, “Wow, what a waste of time,” or perhaps, “Gee, I wish I had the time for running.”

The truth is that the health benefits of running are enormous – and you do have the time! All those people you see running used to think the same thing, and now they all make more time to enjoy their favorite activity more often. Why? Because they feel better, feel better about themselves, have more energy, eat better and more nutritionally, and now wonder what they used to do that seemed not to leave any time for running.

Major Benefits of Running:

Weight loss. Weight loss is a benefit of any regular aerobic exercise, and running is one of the best forms of such activity. It is an extremely efficient way to burn calories, so if you have a few extra pounds you’ll most likely shed them with a regular regimen, and if your weight is right running will help maintain that weight. Burning calories for weight loss depends on creating a calorie deficit- not taking in more calories than you burn daily, so vigorous exercise is not an excuse for over-eating. The good news is that most people who exercise for 30- 45 minutes 4-6 days a week report that they eat smaller portions, less fats and junk food – without really planning it. It’s a natural thing.

Heart health. Cardiovascular exercise aids the efficient flow of blood and oxygen throughout the body which strengthens the heart. Exercise and getting one’s weight and body mass index (BMI) to recommended levels naturally lowers blood pressure and reduces the risk of heart attack and stroke.

Overall health. Running also has been shown to improve one’s immune system, making the body more efficient at keeping germs at bay, and also helps to increase bone density which goes a long way in holding off osteoporosis, especially among women.

Mental rejuvenation. People who exercise regularly report feeling better emotionally and mentally. A regular regimen of good physical activity relieves stress, adds energy to everyday life, overcomes many aches and pains, and many athletes, including the casual but regular kind, say their thinking is clearer and their mood lifted.

Affordable, very short learning curve. Unlike golf or skiing, running isn’t something that takes a major investment. Obviously a ton of sports science research goes in to keeping runners healthy and injury-free, but the most important thing is to just start running, and that won’t cost anything but a little time. Plus, you don’t have to learn anything – more like re-learn in that nearly everyone as a child ran all day without the slightest instruction.

Social interaction. Running is a community; a huge running community as many get involved in races, but many people start within a small community of just a few running buddies then grow their social circle. A community shares the benefits and challenges, it becomes fun, and it grows from there.

Helping others. When it comes to charitable events and the support of causes there are luncheons and dinners, bike races and running event. Marathons, half-marathons, 10ks, 5ks, runs with animals – all manner of organizations have runs at dawn or at midnight, and there are obviously thousands who feel good by doing good or there wouldn’t be so many people taking part in these events. And you get a T-shirt. And, sometimes, a chew toy.

One warning- running is so beneficial in so many ways that people who begin for one reason discover so many other positives that they tend to become really involved. As you get into running and start interacting with other runners and even taking part in running events, there are all kinds of intricacies: diet, speed and timing, heart rate monitoring, shoe technology, beating the heat (or cold), even adjusting for altitude. The truth is that, as with most things, running can get involved.

But that’s down the road. The first step is the largest.

Every runner and walker that steps into our stores is different.  Some people run with their toes pointed out, pointed in, some forefoot strike and others heel strike.  Everyone is built a bit differently and each employs their own set of biomechanical movements in their gait.

To determine which type of footwear will work best for your specific gait, we conduct sophisticated gait analysis using a treadmill and a video camera.  Our highly trained staff uses this information to show you how different types of shoes work for your specific feet, with the end goal in getting you in the most appropriate footwear to minimize the chance of injury, thus keeping your running or walking a pleasure.  There is no charge for the analysis.

While there are many factors involved, for most people the most important issue is to determine whether your foot overpronates or supinates.  Overpronation occurs when the foot rolls inward and the arch of the foot flattens in excessively.   Supination occurs when the foot does not pronate enough and rolls outward, shifting weight to the outside of the foot and raising the arch.  Overpronation and supination are both a part of the natural movement of the foot in a walking or running stride to propel the body.

Excessive pronation and/or supination can lead to a variety of problems and injuries, and not only in the feet themselves, but in the muscles of the feet and legs and in the hips as well.  Over time a person experiencing these issues can suffer from shin splints, anterior compartment syndrome, patello-femoral pain syndrome, plantar fasciitis, tarsal tunnel syndrome, bunions (Hallux valgus), Achilles tendonitis, as well as problems with stress on the muscles, tendons and ligaments throughout the lower limbs.

Fortunately, with proper gait analysis almost all of these issues can be addressed and eliminated through the introduction of the right kind of running shoes or orthotic inserts in the running shoes.

For more information on how we can help keep your running and walking injury free, fun, and a pleasure, stop in today.

Studies show that runners typically misjudge their hydration levels and rehydration needs- understanding hydration is more science and research that gut feel

Hydration is an essential element in the sport of running, whether recreational or in competition, but for those training for a marathon and especially runners maintaining a regular marathon schedule, proper hydration is critical.

Dehydration can lead to health problems such as heat exhaustion, heatstroke and even more serious ailments, but runners should also know that improper or inadequate hydration before becoming a health problem can sap performance.

In 2001 a study conducted by the Gatorade Sports Science Institute presented at the 2001 annual meeting of the American College Sports Medicine, proved that most runners, even highly experienced athletes, drastically underestimate their hydration levels and drink too little to maintain peak performance.

The researchers used 18 highly seasoned runners in the experiment, a competitive 10-mile race on a 400-meter track. Runners were provided with voluntary access to a well-proportioned sports beverage before the race and at two-mile intervals.  Nearly all of them did not maintain proper levels of hydration, misjudging their own sweat loss by an average of 46% and keeping below their optimal hydration replacement by 15%. Researchers had previously concluded that recreational runners and periodic exercisers vastly underestimated their hydration levels and requirements, and the field test confirmed their suspicions that even elite athletes put themselves in hydration jeopardy.

In other words, that old saw about your body telling you what it needs just doesn’t hold any water when it comes to athletic hydration requirements. Runners – especially those in training for longer distances – should plan their hydration schedules out with more research and science than gut feel. Thirst, while an important physiological barometer, is not the best measuring stick for required hydration levels.

Hydration Guidelines:

First and foremost, hydration isn’t just an exercise thing. Everyone, not just the athlete, needs to maintain proper hydration levels in everyday life. Physicians recommend that regular people should drink five to six 8 oz. glasses of water every day, and most note that people simply don’t do this. Also, alcohol intake doesn’t count – alcohol is a dehydration substance (and so is coffee) so for those people who regulary drink alcohol and more than just one cup of morning joe, extra water intake should be the norm. The good news is that drinking water regularly is quite good for other things beyond the obvious in hydration: water is an excellent appetite suppressant, which helps with weight balance, and proper hydration is great for the skin.

All of this is important because the runner should know that proper hydration for an exercise regime or training purposes starts with maintaining proper hydration at all times.

Every individual is different and sweats at a different pace -- the more sweat, the more need for hydrating replacement – so whatever your running partner is doing may or may not be right for you. Also, location, altitude, the ambient temperature and the humidity all have a lot to do with sweat rate and the hydration need. You simply can’t set a standard because it will change depending on the weather, the amount of sunshine, the relative humidity. You’ll need more hydration, more often, when it’s very hot and humid and you sweat more, obviously, but you’ll also require a bit more if the humidity is very low and at higher elevations where the dryness and lower oxygen levels will sap hydration without the obvious signs of sweating.

Pre-Run:

For those running or training 8 to 10 miles per session range, you want to ensure that you are well hydrated.  Experts advise that the well hydrated person has a good volume of pale urine about six times a day. If you’re not there, drink more fluids.

About an hour before you run, you should drink something like 16 oz. of water or a sports drink (no caffeine); any more than this might mean a run interruption, but just before taking off another 4 to 8 oz. of liquid is a good idea.

On the run

It is important to stay hydrated during the run, and this can often be problematic. During most sanctioned races there will be hydration stations throughout the course – take advantage of them! During training sessions runners take along fluid carriers like a backpack or strap-on belt (Boulder Running Company carries a number of these products). Some people even stash water bottles along their route prior to a run or get a friend to act as a hydration station, and still others carry a few dollars and make a stop at a convenience store along the way.

As a general rule of thumb, experts say that taking in 4 to 6 oz. of fluid about every 20 minutes of a run is an ample amount of hydration, with those going faster than 8-minute miles increasing that to 6 to 8 oz. There is also an expert recommendation that workouts going longer than 90 minutes should include some sports drinks in the mix, drinks that include some sodium and electrolytes.

Post Run

Post-run hydration is also important, and experts advise that 20 to 24 oz. of liquid for every pound lost during the run should do the trick. If your urine is a dark color after a run, you’ll need more hydration; it should be very pale to indicate proper hydration.

Since everyone is different, to determine one’s sweat rate, keeping in mind that conditions can vary. The typical way to do this is to weigh yourself before a timed running session, and then immediately afterwards. One pound of weight loss is the same as 1 pint of water; if you lose 2 pounds during a 1-hour run, that is 2 pints (32 oz.), so you’ll need 8 oz. of water every 15 minutes to keep even.

In any case, keep in mind that the body (and mind) plays tricks on you so you may need more hydration that you think. But don’t go overboard: over hydration can cause stomach aches or worse.

With proper hydration, your energy and performance should be at peak levels and you’ll get everything out of your sport!

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