Sigvaris athletic recovery socks</h1> <article> <h1>Sigvaris athletic recovery socks</h1> <p>John — Thu, 01 Jul 2010 16:06:58 +0000</p> <p>I have tried other athletic compression socks and they tend to fail in two important areas. They are the fit of the sock and how I feel the next day after a hard workout. I have been wearing the Sigvaris recovery socks for a while and they do an excellent job in those two areas.</p> <p>First, the fit is outstanding. They fit your foot and calf like a glove, nice and comfortable. Also, they don’t fall down to your ankles after a couple of miles. I also wear them around after a workout and they feel very comfortable. The socks use a patented dri release and latex-free yarn with embedded Freshguard treatment virtually eliminating orders.</p> <p>After a hard workout I slip the Sigvaris socks on and wear them for a couple hours or more depending on the workout I did. The socks promote lactic acid flush-out and relieve the onset of muscle soreness. The next day after a a hard interval workout my legs feel fine. I am able to run a recovery run with less pain and more bounce to my step.</p> <p>I highly recommend these socks especially if you have trouble recovering from workouts or want to feel better after a long run. You can go to <a href=" http://www.sigvarisusa.com"> www.sigvarisusa.com</a> to get more information or pick up a pair.</p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/runningstretches.htm"> Click here</a> to order the Running Stretches and tips DVD.</p> <p><a href=" http://www.therunnersguide.com/marathontraining/"> TheRunnersGuide</a><br /> <a href="http://www.marathonpaceband.com/Marathon_Pace_Band.html"> Marathon Pace Chart</a> </p> <p><a href="http://feedads.g.doubleclick.net/~a/3V8dfk49-6_sXlvF_giCjTFgj8s/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/3V8dfk49-6_sXlvF_giCjTFgj8s/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=O8s_oMgspzQ:R1XC5nEwO9I:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>Symptoms Of Marathon Over-Training And How To Prevent Them</h1> <p>John — Sat, 23 Jan 2010 21:34:44 +0000</p> <p>In this video I talk about the symptoms of over-training and some simple solutions to prevent you from do this before your next marathon race.<br /> <param name="movie" value="http://www.youtube.com/v/iMUV5O2aryQ&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param></object></p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/runningstretches.htm"> Click here</a> to order the Running Stretches and tips DVD.</p> <p><a href=" http://www.therunnersguide.com/marathontraining/"> TheRunnersGuide</a><br /> <a href="http://www.marathonpaceband.com/Marathon_Pace_Band.html"> Marathon Pace Chart</a> </p> <p><a href="http://feedads.g.doubleclick.net/~a/TKI_DMOtbR92lQN6g4dhkma-TfI/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/TKI_DMOtbR92lQN6g4dhkma-TfI/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=z-Ggv9iC8XA:Qb9sM3iQsmc:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>Important Training Runs For Your Next Marathon</h1> <p>John — Sun, 17 Jan 2010 23:32:05 +0000</p> <p>In this video I talk about the two most important training runs for your marathon training. I discuss how often to do long runs for the marathon and incoporate marathon pace runs. I also go over what you should do on the other days.<br /> <param name="movie" value="http://www.youtube.com/v/jauPBjATTYg&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param></object></p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/runningstretches.htm"> Click here</a> to order the Running Stretches and tips DVD.</p> <p><a href=" http://www.therunnersguide.com/marathontraining/"> TheRunnersGuide</a><br /> <a href="http://www.marathonpaceband.com/Marathon_Pace_Band.html"> Marathon Pace Chart</a> </p> <p><a href="http://feedads.g.doubleclick.net/~a/A-724HqOtl-D0HsX619CmE9CzRY/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/A-724HqOtl-D0HsX619CmE9CzRY/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=4EfsQWduwNA:3pl61vaPLEU:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>Marathon Training Gear – Tyvek Running Jacket</h1> <p>John — Sun, 10 Jan 2010 16:49:13 +0000</p> <p>I talk about a tyvek jacket that would be excellent to wear while warming up for a marathon. Sometimes you have to wait a while before the race starts or to get to the starting line. This jacket is excellent because it keeps you dry and warm and it’s cheap. It’s made by www.sportshell.com You can also wear it on your marathon training runs.</p> <p><param name="movie" value="http://www.youtube.com/v/mL3wP7Z3oOc&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param></object></p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/runningstretches.htm"> Click here</a> to order theRunning Stretches and tips DVD.</p> <p><a href="http://www.therunnersguide.com/marathontraining/"> TheRunnersGuide</a><br /> <a href="http://www.marathonpaceband.com/Marathon_Pace_Band.html"> Marathon Pace Chart</a> </p> <p><a href="http://feedads.g.doubleclick.net/~a/OBCtb-d2qc2oltzePJFaQ8qjJgQ/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/OBCtb-d2qc2oltzePJFaQ8qjJgQ/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=-BSpIuqFtrU:bOydlTDui7w:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>About Me</h1> <p>John — Fri, 01 Jan 2010 19:19:00 +0000</p> <p>My name is John Hopple and welcome to TheRunnersguide.com. I have been running for over 20 years. I ran track and cross country in high school and then went on to be a four time All-American while attending Malone College. After college I competed as a post-collegiate athlete and coached at the high school and college level. I have been very fortunate to be coached and associated with many top coaches in the country. Which includes my college coach Jack Hazen and Joe Vigil who coached 2 Olympic medalists in the 2004 Olympic Games. I have run a 4:09 mile, 29:35 10k and a 2:42 marathon. Currently I am being coached by Matt Woods and training for the masters ranks. I am married and have 2 children who enjoy going to races. I will be sharing <a href="http://www.therunnersguide.com/marathontraining/" title="Marathon Training Schedule">marathon training</a> tips to help you with your next marathon.<br /> <span class="youtube"><param name="movie" value="http://www.youtube.com/v/bzX7fCgSw7s&rel=1&color1=d6d6d6&color2=f0f0f0&border=&fs=1&hl=en&autoplay=&showinfo=0&iv_load_policy=3&showsearch=0" /><param name="allowFullScreen" value="true" /><param name="wmode" value="transparent" /></object></span></p> <p><a href="http://feedads.g.doubleclick.net/~a/jb40JebKOQIktdI6QIvJEXO9Mx8/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/jb40JebKOQIktdI6QIvJEXO9Mx8/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=ba0SBp5EYAM:1d5Ak2r6qxQ:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>Inspirational Message on Your Ipod or Mp3 player</h1> <p>John — Wed, 30 Sep 2009 00:44:17 +0000</p> <p>During a recent race after the second mile, my wife and my two young kids were at the corner cheering me on. It was one of those inspiring moments that got me through a bad patch running I was going through. Hearing them yell “Go Daddy we are proud of you” helped me run one of the best times of the summer. So I got to thinking about how I can have my kids and my wife with me when they can’t make a race or if a course is not fan friendly. </p> <p>So I created a website where you can create a audio file that you can upload to any Ipod or Mp3 player. It’s very simple to work and all you need is your telephone. Here is how it works.</p> <p>1. Log onto <a href="http://marathonpaceband.com/Audio_Message.html">my website</a> and purchase the audio message. <a href="http://marathonpaceband.com/Audio_Message.html">Click here.</a></p> <p>2. Call the phone number you will receive via email.</p> <p>3. Leave an inspirational message just like you would on an answering machine.</p> <p>4. You will receive your message by email to upload to any ipod or mp3 player.</p> <p>5. For a limited time all my subscribers will receive a 20% percent discount at checkout.</p> <p>You will receive your audio file within 24 hours so you can listen to it at your next race.If you have any questions or comments about this service please <a href="mailto:john@therunnersguide.com">Email</a> me. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John</p> <p><a href="http://feedads.g.doubleclick.net/~a/CeMckGjzc8iWBvgXuOpuJNWsRYU/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/CeMckGjzc8iWBvgXuOpuJNWsRYU/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=E-NddyJE25s:gQ1ntVvxQtY:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>What to Eat Before a Race!</h1> <p>John — Sat, 21 Feb 2009 21:31:16 +0000</p> <p>After logging the miles for months preparing for a marathon or a 5k, you want to make sure that your body is fueled properly for race day. Many people have asked me what I eat before a race or workout. First, you want to remember the day before is when you should be focusing on what you are eating. Running any race especially the marathon, you want to make sure you consume foods that are enriched with carbohydrates. Foods like pasta, breads and rice should be on your dinner plate. Make sure you don’t over eat and have that bloated feeling. Try to treat it like any other meal. Also, drinking a lot of water is important. Most of my meals I drink water, because I want to constantly hydrate myself. This will help with your performance if you are consistent.</p> <p>The morning of the race I wake up about three hours before the race and eat my breakfast. Give your body some time to digest the food so it can be used in your race. If I am running a race distance of 10k or shorter I drink a cup of water and a couple pieces of toast with jelly. Eating fruit, pancakes or anything else that is easy to digest would be great. Stay away from things that have a lot of fat and protein, because it does not digest as well. If I am running a distance longer than a 10k I will wake four to five hours before and have a full breakfast of pancakes, toast and water. The key is eating enough to keep the grum belly away, but not overdoing it either. Practice this routine in other races leading up to your peak race to find out what best works for you. To learn more you can go to <a href="http://www.therunnersguide.com/dietandnutrition"> diet and nutrition for runners</a>.</p> <p>Here is a small portion of the <a href="http://www.therunnersguide.com/runningstretches.htm"> Running DVD</a> I created. The video includes 15 stretches that are geared for runners. The <a href="http://www.therunnersguide.com/runningstretches.htm"> Running Video</a> also includes running tips I have learned through the years that have help my development.<br /> <param name="movie" value="http://www.youtube.com/v/iC6ORU4dgGQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param></object></p> <p><a href="http://www.therunnersguide.com/runningstretches.htm"> Click here</a> to order the DVD.</p> <p>My own running the past three weeks has gone through a bad patch. I have kept my volume up to around 60, but I have not been able to get in any quality runs. Today I ran my second 5k for the indoor season and ran 16:04 at <a href="http://www.kentstatesports.com/ViewArticle.dbml?SPSID=65843&SPID=4436&DB_OEM_ID=11400&ATCLID=3675999"> Kent State University .</a> Overall, I happy about performance after going through these tough three weeks. I will back off the racing and increase my mileage the next few weeks. If you live in Northeast Ohio and you want to improve your running I highly recommend Matt Woods. He works with people of all ability levels and he has been training me for a while. His web address is <a href="http://www.rfsportslab.com/"> SportsLab of Real Fitness.</a> </p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/"> TheRunnersGuide</a><br /> <a href="http://www.marathonpaceband.com/Marathon_Pace_Band.html"> Marathon Pace Chart</a> </p> <p><a href="http://feedads.g.doubleclick.net/~a/DmENiQoguCMb7L5ki7pue4Ou9Ls/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/DmENiQoguCMb7L5ki7pue4Ou9Ls/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=5vN5oaylXfY:ZsG9LGARl3c:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>Shin Splints Running</h1> <p>John — Sat, 07 Feb 2009 01:05:30 +0000</p> <p>I received an email this past week about running with shin splits and how to get rid of this running injury. This is an injury that many many runners deal with on a regular basis. One reason runners get shin splints is because they overstride, and land heavily on the heel of the shoe with each footstrike. When this happens, the forefoot quickly slaps down to the ground. This force creates an eccentric contraction which leads to muscle soreness and making it tough to run.</p> <p> How do we get rid of the pain and keep it away? The best thing to do is stop training until the pain goes away. To help speed up the healing process you can take anti-inflammatory meds, icing the shin splint, or light massage. Once the pain is gone the next step is to strengthen the area. First you can walk on your heals for short periods of time. Start with 15 to 30 seconds once a day and gradually add time. You can also sit on a chair with some canned goods in a sock. Place the sock on the toe and gradually lift your toe upward. Do a couple sets of 10 with this motion.</p> <p> Once you are running again start at 50% of your previous volume and gradually increase your mileage. If possible try not to land on the heel as hard. You can get the feeling of this if you go to a gradual downhill on grass and run briskly down the hill. I would also go to your local running store and make sure you are wearing the appropriate shoe and change out shoes every 300 to 500 miles. Finally, you need to stretch the shin. One stretch is to place a towel on your toe in the sitting position and slowly pull up. Make sure you do not get to the point of pain though. To learn more stretches you can go to <a href="http://www.therunnersguide.com/runningstretches.htm"> Running Stretches and Running Tips DVD.</a></p> <p> My own running has gone quite well. I am averaging between 60 to 65 miles a week and doing a couple hard runs each week. I recently ran a Masters PR of 15:49 for 5000 meters at <a href=http://www.kentstatesports.com/ViewArticle.dbml?DB_OEM_ID=11400&ATCLID=3648655> Kent State.</a> I will running an indoor 5000 meter race soon and excited about it.</p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/"> TheRunnersGuide</a><br /> <a href="http://www.marathonpaceband.com/Marathon_Pace_Band.html"> Marathon Pace Chart</a></p> <p><a href="http://feedads.g.doubleclick.net/~a/avN-UZCTBkgu2hq-lCu-QD3JrP8/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/avN-UZCTBkgu2hq-lCu-QD3JrP8/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=3DoS3qdGABQ:MQdomvz6nPM:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>Running Stretches and Running Tips Video</h1> <p>John — Sun, 25 Jan 2009 01:57:52 +0000</p> <p>Do you want to improve your running? Through my years of running I have had numerous people ask me what type of stretches should a runner be doing. So I decided to put together a video of 15 running stretches. I also included 10 running tips to help you run faster. If you would like to learn more go to <a href="http://www.therunnersguide.com/runningstretches.htm"> running stretches and running tips.</a> Here are a few things you will learn on the video:</p> <p><a href="http://www.therunnersguide.com/runningstretches.htm"> 15 Running Stretches and 10 Running Tips DVD.</a> </p> <p>* 15 Running Stretches</p> <p>* 10 Running Tips</p> <p>* How long to hold a stretch</p> <p>* What to eat before you race</p> <p>* How to motivate yourself</p> <p>* When to replace running shoes</p> <p>* Healthy eating habits</p> <p>* Common running mistakes</p> <p>* How to prevent injuries</p> <p>* How to improve running form</p> <p>* and much more!!!</p> <p>To learn more you can go to <a href="http://www.therunnersguide.com/runningstretches.htm"> Running Stretches DVD.</a> </p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/"> TheRunnersGuide<br /> </a></p> <p><a href="http://feedads.g.doubleclick.net/~a/hf22y5mK_8gcVm6IX4Fp_FI3yFQ/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/hf22y5mK_8gcVm6IX4Fp_FI3yFQ/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=kMkPhhFVPbQ:ahUvHsMLBWc:yIl2AUoC8zA"></img></a> </div> </article> <article> <h1>The Best Place to Run</h1> <p>John — Sat, 09 Aug 2008 23:32:34 +0000</p> <p>Once you’ve cleared your schedule and made time to run, your next step is to find a place to do it. Here are some tips for finding the best place to go for your workout.</p> <p>1. Stay close. Whether you run at a gym or in the great outdoors, you should find somewhere near your home, office, or another convenient location. If you don’t have to go out of your way to run, you’re more likely to actually do it. </p> <p>2. Mix it up. One challenge many runners face is boredom. You’re more likely to get bored if you run in the same place over and over. If you run outdoors, find several different routes you can take and alternate where you go. If you run indoors, try running on a treadmill where you can see a T.V. rather than a track. </p> <p>3. Take the right path. More important than where you run is what you run on. The best possible material to run on is soft, but smooth; like a treadmill or an indoor track. If you are running outside, where you run depends on your problems. If you have issues with stress on your knees and other joints, you should avoid concrete because it is very rough on your body. Running on a dirt path is softer and less harsh, but you risk tripping and hurting yourself on uneven terrain.</p> <p>To learn more you can go to <a href="http://www.therunnersguide.com/variety/"> variety to your running workouts</a> or go to my <a href="http://www.therunnersguide.com/forum/index.php/board,1.0.html"> forum</a> and ask a question and I will address it personally.</p> <p>If you have any questions or topics you would like for me to talk about <a href="mailto:john@therunnersguide.com">Email</a> them. Until next time, have a Great Run. <a href="http://www.therunnersguide.com/newsletter/"> Sign up for my newsletter for more tips.</a><br /> Thanks,<br /> John<br /> <a href="http://www.therunnersguide.com/"> TheRunnersGuide<br /> </a></p> <p><a href="http://feedads.g.doubleclick.net/~a/SVGu3uMrdDR_AXZbpL9ZG9wvPwc/0/da"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/SVGu3uMrdDR_AXZbpL9ZG9wvPwc/1/da"></img></a></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/therunnerguide?a=M0E3gDylstY:C3w04ZjsS0c:yIl2AUoC8zA"></img></a> </div> </article> </main></body></html>