For the techie in all of us

Austin is known as a fit city, and in the last several years has become quite the tech city as well. These attributes may seem unrelated, but the two actually can go hand in hand.

There are so many gadgets and gizmos out there that can enhance any fitness freak’s workout. From something as simple as a good watch to distance-measuring devices complete with GPS tracking systems, everyone could benefit from a little technology.

This Boston Marathoner may look nerdy, but I bet he has some great running gadgets. From universalhub.com.

Here are a few tools I’ve had experience with:

• Watches: It’s kind of amazing how much just a simple running watch can enhance your workout experience. Most watches have a ‘lap’ function allowing users to time their distances from different points in their workouts, making it easy to calculate pace. Inversely, if you know your approximate pace, you can explore different paths and calculate the distance, no fancy GPS system needed.
• Apple + Nike iPod Plus:  I have mixed reviews about this little gadget. A USB attachment for your iPod, iPhone, or even some cardio machines syncs with a small sensor you stick in your shoe to calculate distance, elevation and pace. Unfortunately, it measures foot-to-ground strike times and not actual distance, so if you change your stride or pace at all, the distance reported can be inaccurate. It helps if you calibrate it by running a distance you know to be one mile at an average personal pace. On the bright side, a nice lady plays through your headphones and tells you when you’ve gone halfway, when you need to speed up, and congratulates you on long runs. How thoughtful.
• Heart rate monitors: The most accurate HRMs strap around your chest with heart rate sensors that sync with your watch and tell you how many calories you’ve burned based on your heart beats per minute. The more advanced models can detect cadence (or stride), speed and distance via GPS tracking. These are useful for any kind of activity, whether it’s running, cycling, a fitness class, or hiking and walking.

There are also a couple of helpful websites I’ve used for training:

mapmyrun.com:

This is a pretty comprehensive fitness site that offers a route-planning function, lists routes in your neighborhood others have already planned, workout and nutrition logs and ways to connect with friends and exercisers in your area. I should utilize this site more, as I tend to run the same paths over and over again out of fear of getting lost and not knowing how far I’ve run.

myfitnesspal.com:

Myfitnesspal is a very detailed site that allows you to log everything you’ve eaten and all the exercise you’ve done in a day to calculate how many net calories you’ve consumed. It tells you how long it will take to meet a weight goal based on your daily behavior, which nutrients you need more or less of, and even how your other friends using the site are doing.

Many studies have shown that recording what you eat helps cut down on mindless snacking and overeating, so for people like me who love to work out but sometimes need guidance on nutrition, this web site is perfect. Myfitnesspal really cares about my nutrition, too; I’ve been getting a lot of e-mails reminding me to keep up with the site to meet my weight-loss goals… whoops.

Have you used any of these? Do you have some favorite fitness tools I haven't tried? Let me know!

Don't let the Austin heat beat you

Running in Texas heat has never been an easy feat for me, but this year it seems like hot, humid runs are already making a difference in my speed and overall energy. My daily four-milers in up to 90 degrees are stickier and slower than those in the dry 50-degree weather I was spoiled with in January and February.

I’m starting to worry that by the time July rolls around, I’ll have to wake up at 5 a.m. to get a run in that doesn’t end in cardiac arrest. And we all know that is not going to happen. What’s a runner to do?

How the heat handles you

A 2009 Runner’s World article examined the effects of heat by measuring internal body temperatures of a typical runner during a 53-degree run and another during a 90-degree run.  In layman terms, here’s what was affected after an hour of running in a heat-controlled chamber at the University of Connecticut:

-     Hydration levels: losing electrolytes causes heat cramps, especially in the legs and diaphragm.

-    Internal body temperature: the runner’s core temperature reached 103.5, dangerously close to the 104-degree mark most physicians say causes heatstroke.

-    Heart rate: running in the heat causes a much higher heart rate than running in cooler temperatures, and when coupled with dehydration, can cause heat exhaustion.

-    Lactic acid levels: intense running produces lactic acid, which causes hydrogen ions to accumulate in our blood. Enough ions can push runners over the lactate acid threshold, when leg muscles can no longer efficiently function.

-    Plasma volume: decreased plasma makes your blood thicker. The thicker your blood is, the harder your heart has to work to pump blood to your legs.

How you handle the heat

In my last post, I mentioned staying hydrated will help combat the tiring effects of hot running. Drinking more water than you think necessary before, during and after a run is the most effective way to avoid heat exhaustion. Add ice, too – the colder the water, the easier it is to decrease your internal temperature. I see a lot of runners at Town Lake with handy water belts or hand-held water bottles.

Fuel Belt 'Terminator'

 

Nike Running Hand-Held Water Bottle

Keeping your external temperature down is also important. Avoid cotton exercise clothes and go for light-colored technical material, like Nike Dri-FIT products, which won’t absorb as much heat from the sun and allow your skin to breathe. Putting ice under your hat is a good idea, as it will keep your head and neck cool as it melts.

You can also train to build up your heat tolerance. Some runners practice in simulated conditions by adding extra layers of sweatshirts, pants and hats. I personally wouldn’t, as I hate running in extreme heat and will put it off for as long as possible. But a lot of people say it works, so if you try it, be careful and start slowly by increasing layers first, not physical exertion.

And of course, you can always hit the gym to use cardio machines. Cross-training actually helps develop muscles that are typically ignored while running, like hamstrings, and provides some variety for your workout schedule.

Have any more ideas to beat the heat? I’d love to know!