Raindrops on roses and whiskers on kittens… 

Yes. You read that right. I’m singing a little bit of The Sound of Music. But there’s a reason I’m embodying Maria Von Trapp today. I’ve been humming My Favorite Things ever since I was asked to write about my favorite things for running.

When I first got this assignment, I was a little stumped because I don’t usually run with anything more than my iPod Nano, my 2008 Top 10% Gate River Run Finisher hat, and a Nike watch. But the more I thought about it, I realized I may be light on running accessories while I’m on the trail, but off the trail it’s a different story. If you peak inside my little Honda Civic or inside my closet door, you’ll definitely see some running paraphernalia. So here are a few of my favorite things for before and during a run.

This is the crème de la crème of foam rollers in my opinion. This is the same brand my message therapist, my chiropractor, and my physical therapist have in their offices. I’ve used other foam rollers in the past, but they broke down easily. The OPTP AXIS Roller is extra firm, so I can use it over and over again and it keeps its shape.

Get them at RoadRunnerSports.com: Foam Rollers

You can also find them at Power-Systems.com: Foam Rollers

If you don’t own compression gear, my friend, you are missing out. If you’ve read some of my posts here, you know I’m recovering from PRP injection, and that my running form is changing because of it. As a result, muscles that have never hurt in my life are hurting now (because I’m actually using them, whereas I wasn’t before). 

I decided to try the Zensah Ultra Calf & Shin Sleeves hoping to help my tender legs feel their best during my recovery. I chose sleeves over socks because I don’t like to wear socks to bed. Plus, I wear sandals a lot, so I can wear the sleeves to work hidden under my pants (and yes, I’ve done that) and I don’t have to field a bunch of questions from my co-workers.

If you want to know more about the benefits of compression gear overall, check out the post by my fellow www.10k-running.com blogger Carl Leivers. He’s a collegiate coach and he says both he and his athletes notice a difference in their long run recovery days when they use compression gear.

Get them from RoadRunnerSports.com: Zensah Ultra Calf &Shin Sleeves 
Also purchase them through Amazon.com : Ultra Calf and Shin Sleeves

Before silver white winters melt into spring (forgive the second Sound of Music line, I couldn’t help myself) the 180s Ultralite CTG Gloves keep my hands cozy during cold morning runs.  Initially they’re gloves, which I think are better than mittens because you have the use of your fingers in case you need to tie your shoelace or easily pick up something during your run. 

But the gloves have a hidden compartment on top that holds what the company calls a “retractable hood.” On rainy or colder runs when your hands need more insulation, you can pull the hood over your fingers so your gloves become mittens.  The 180s also feature a raised fabric pod on the index finger so you can control your MP3 player without taking off the gloves.

Find them through RoadRunnerSports.com: 180s Ultralite CTG Gloves

If you watched any of the Olympics in 2008, you probably noticed the war-paint like athletic tape that volleyball player Kerri Walsh wore.  It’s called KT tape and it’s the latest and greatest trend in injury management.

For a long time this unique tape and application process were limited to chiropractors and other sports medicine professionals (you can even become certified in the taping process).  But it’s now available in more consumer-friendly forms and is definitely worth looking into if you’re struggling with injury.

What is KT Tape? 

KT tape is not just athletic tape that comes in different colors.  Its elastic qualities allow it to manipulate the skin and the movement and function of muscles in ways that traditional athletic tape can’t.

You can think about traditional athletic tape as limiting the range of motion at the injury site, and KT tape as assisting the range of motion. In most cases, the KT tape will be stretched and then applied to the skin.  The elastic then contracts and creates a microscopic “lifting” of the skin.  This allows pressure to be taken off pain receptors at the injury site, and reduces pain.

How do you use KT Tape?

KT tape is going to have different application processes depending on the injury that you’re treating.  Demonstration videos for taping everything from shin splints to carpal tunnel can be found here:  INSTRUCTIONS

This new consumer version of the tape comes in convenient, pre-cut strips that allow you to follow the demonstrations without any special training.

There are a few differences between the application of KT tape and regular athletic tape, however.  As I mentioned, it’s often stretched to utilize the elastic properties of the tape.  The adhesive is also heat-activated, so it takes some friction to get it to stick properly.  The upside is that once it’s in place, it’s more or less waterproof and should stay in place for several days.

Does it work?

In a word – yes.  I wish I had more of a scientific background to understand why it works.  But I’ve personally used it sporadically to alleviate patella tendonitis (“runner’s knee”), and I’ve used it effectively with my athletes as well.

I would caution you that this product definitely treats the symptom, not the cause of the injury.  So I would recommend it as a short-term solution to get you through the marathon that’s a few weeks away, rather than a long-term fix.  Sooner or later, you’ll have to address what’s actually causing your injury.  Until then, at about $13 a roll, this is certainly worth trying!


Alok

Call me a dinosaur, but you'll never get me out of my Thorlos! Plus, I love to wear them hiking, horseback riding, and to bed on cold Winter nights! The best running socks are getting better though. Just like running shoes, running socks are evolving. My old trusty Thorlos didn't even make Runner's World top ten list.

A good running sock should keep your foot dry and cool. If not, expect chaffing and blisters. Also, look for seamless socks. There is nothing more irritating than a sock seam poking your pinky toe for 5 miles (or 5 seconds). Wool with lycra makes an ideal running sock. A little nylon is OK. And now, drum roll please...the running sock honor roll!

These socks wick sweat away from your feet, repel water, kill foot odor, reduce blisters, breathe nicely, are lightweight—you name it!  

Thorlo running socks are all about $13-$14 and come in a variety of styles and lengths. Thorlo.com says, “In order to provide these 'Quality of Running Life' benefits, Thorlo has spent 25 years in research and development learning about the 'demands' that running puts on your feet, and what specific sock design and construction is needed to protect the running foot from those specific activity demands.”  

Available at RoadRunnerSports.com

Likewise, SmartWool makes a variety of styles and lengths. They also offer 6 degrees of cushioning. SmartWool makes specialized running socks especially for the female foot, which is cool. SmartWool socks are around $14 a pair. Another thing I like about SmartWool, other than their water-resistant, sweat-wicking wool, is that they are a sustainable company involved in breast cancer advocacy.  

Available at RoadRunnerSports.com

Runner's World also chose these as the ten best running socks:

Darn Tough Vermont Run/Bike 1/4 Cushion 
(available at Amazon.com)

DeFeet Cloud 9 Regular Cuff 
(available at Amazon.com)

Bridgedale X-Hale Speed Diva and Demon 
(available at Amazon.com)

Teko EcoMerino Wool Ultra-Light Micro 
(available at Amazon.com)

Feetures Bamboo & Wool Ultra Light Cushion Quarter 
(available at RoadRunnerSports.com)

Drymax 1/4 Trail Running 
(available at RoadRunnerSports.com)

Injinji Performance Series Mini-Crew
(available at RoadRunnerSports.com) 

Eurosocks Sprint Silver 
(available at Amazon.com)

Pearl Izumi Silk-Lite and Ultra-Lite 
(available at RoadRunnerSports.com)

Nike Dri-Fit Low Cut
(available at RoadRunnerSports.com)


Alok

Running is one of the hardest sports on your body. Muscles and soft tissue will be worked hard and often can knot or hold tension. If you're one of the runners who always feel really tight and sore after a workout and can't afford a massage therapist, we've found you a great solution! Head out and get yourself a foam roller. Using a foam roller is an inexpensive way to roll-out knots and do what's called self myo-facial release. It is like giving yourself a deep tissue massage.

A little background on these rollers – they are simple, really, just a tube, usually one or three feet long and about 6 inches in diameter. Foam rollers are hard enough to put pressure on knots but are soft enough to allow for some give to match the shape of your body. They are round shaped so they can roll and are usually long so they can be used length-wise across your back. 

You place the roller on the floor and then lay yourself over it on the body part you are trying to stretch. This can be painful, so you need to adjust your body weight accordingly so that it’s a “hurts good” feeling, not torture

What are the benefits?

Improve your balance, massage your muscles, and stretch your tight hamstrings easily. The foam roller will help muscles recover faster as it helps blood to be circulated through them. It also will help with flexibility and range of motion as bunched up knots that are pulling muscles tight will be released. When applying pressure, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping dissipate the adhesions, increase blood flow, and enhance overall movement.

More significantly, the roller helps your body improve your alignment and hip mobility and increase your core flexibility. Flexibility is an important part of achieving and maintaining a full range of motion around the joints. 

Things to be aware of

Never foam roll your joints. Running is difficult enough on your joints without putting pressure on them with the foam roller. Stop the rolling motion before you get to your knees or ankles. Take your body off the roller and place it on the other side of the joint if you are going down the leg. Also, do not roll directly onto a bruise or cut. Not only will it be painful to roll onto a bruise, but it will make it heal slower.

Where you can purchase: 

You can buy the Foam Roller at Power Systems 
You can find them at Amazon