Staying Safe on Night Runs

Night time is creeping in earlier and earlier every day, and with that comes the cold winter winds. Fear not, runners! We want you to keep working hard and stay at it during the winter months, but it is our job to make sure you know how to stay safe out there. Every runner/walker has their preferences, which is why Charm City Run carries so many different types of reflective/neon attire and light-up accessories. Come on in and check out some of these great options to help keep you bright and noticeable from afar with a clear, lit-up path ahead.

Be NOTICED with these accessories...

Nathan Single Strobe Light: $10.00

• Ragnar Approved

• Secure clip on back easily attaches to belt, apparel, or gear

• High visibility blinking & steady light modes so you can be seen from a safe distance

• Battery Time: Steady On - 57+ hours; Strobe - 110+ hours

• Water Resistance: IPX4 - Weather resistant
   

Nathan LightBender: $20.00

• Ragnar Approved

• Comfortable armband & super lightweight technology ensure no chafing or discomfort

• Multi-settings for blinking or steady stream lights

• Weather Resistance: IPX4 so you can run longer in any weather

• Visibility: 2400 feet

• Burn Time: Steady On - 21 hours; Strobe - 42 hours

Amphipod Reflective Visibility: $29.99

• Up to 70% more reflective area than most standard running vests

• Extra large real capacity zip front pocket for essentials

• Front, rear and side reflective booster zones for full 360° reflectivity

• Breathable and feather-lite fully vented Meshlite™ construction

• Two custom sizes with adjustability for a perfect fit
   

Nathan Zephyr Fire 100: $45.00

• Ragnar Approved

• Rechargeable flashlight designed for runners

• 3 lighting modes

• Integrated hand strap for grip-free running

• Built-in warning siren in grip

• IPX4 weather-resistant for use in any weather

• Burn Time: Hi - 5+ hours; Low - 8 hours; Low/Strobe - 15 hours
   

Nathan Pulsar Strobe 2-Pack: $10.00

• Smallest. lightest strobe in the Nathan line

• 3 different strobe modes

• Clips easily anywhere, including shoes to offer multiple points of light

• IPX4 weather-resistant for use in any weather

• Burn Time: High/Fast Strobe - 4+ hours; Slow Strobe - 10+ hours; Alternating Strobe - 30+ hours
   

Amphipod Full-Viz Series LED Band: $15.95

• High-brilliance dual bulb LED

• 3 multi-use flash-illumination modes: Dual Flash, Alternating Strobe & Illumination

• Includes soft, minimalist chafe-free elastic band

• Fully adjustable with hook/loop closure

• Reflective clip light can be removed for independent use

• Band is fully adjustable for arm, ankle or wait

• Battery included / ready for use
   

Amphipod Vizlet LED: $9.95

• High-brilliance refelctivity

• Ultrabright flashing LED

• Battery included / ready to use

• Less than 1/2 ounce, Vizlet LED adds feather-light reflectivity
  
  
   

Dress in some reflective clothing...

1. Women's Under Armour Fly Fast Luminous 1/2 Zip: $89.99

• Updated thumbholes keep sleeves secure & help seal in body heat

• Unique luminous print body catches the light for greater visibility

2. Men's Under Armour Storm Run WindStopper 1/4 Zip: $179.99

• Highly reflective panels on the top of the arms deliver greater visibility during low-light runs

• Dual-layer fabric with an ultra-warm, brushed interior & a slick, fast-drying exterior

• Bonded back zip pocket for essentials

3. Men's Brooks Drift 1/2 Zip: $95.00

• DriLayer® Turbine, breathable windproof protection

• Zip pocket at back right

• Front & back retroreflectivity

4. Men's Brooks LSD Jacket: $98.00

• Lightweight, windproof & water-resistant protection

• Full-zip with chin guard & draft flap

• Packs into back zip pocket that houses a wearable, elastic carry handle

• Media port zipper pull

• Front & back retroreflectivity

5. Men's Under Armour Storm Launch Run Jacket: $79.99

• UA Storm technology repels water without sacrificing breathability

• Ultra-light, smooth woven fabric delivers protection that won't weigh you down

• Mesh-back rear vent for added breathability

• Reflective logos, cuffs & piping for greater visibility on low-light runs

Keys to Staying Injury Free

Roll Away Your Injuries – Anthony Inzirillo ATC & Charm City Run Manager

Let's stay injury free this weekend. Good luck to all those participating in the Baltimore Running Festival!  

Brett Clark, a Physical Therapist at LifeStrength PT, gives his best advice to staying injury free while training.

One of the most common questions I get asked while working the floor at Charm City Run is “what is the best way to stay injury free?” or “how can I get rid of the injuries that are holding me back?”.  Well, no one has the perfect answer to those questions, but there are some ways to keep the odds on your side.  Flexibility is something that every runner can work on because the running stride is such a limited range of motion.

In today’s world there are many ways of stretching whether it is static, dynamic, or proprioceptive neuromuscular facilitation.  A new type of stretch has recently hit the exercise therapy world called myofascial release, which is a technique being introduced by many healthcare professionals.  A professional usually performs myofascial release on a patient but with the use of some numerous tools (e.g. foam roller, tennis ball, golf ball, the stick) the patient can achieve myofascial release on their own.  While all of these tools are beneficial, the foam roller is the most efficient, versatile, and easy to use.  The foam roller is a great instrument to use when trying to gain muscle relaxation and extensibility.

The concept and physiology behind foam rolling (self-myofascial release), stems from acupressure.  Acupressure is a technique in which physical pressure is applied directly to acupoints that are located throughout the body.  Acupoints can commonly tense up causing the formation of a trigger point.  When irritated, the fibrous tissue forms scars decreasing the function of the fascia.

Foam rolling focuses on applying physical pressure onto myofascial tissue restrictions. The pressure gets rid of associated pain, increases circulation, and increases motion by activating the stretch reflex of the muscles and overlying fascia.   Reduction in soft tissue tension decreases pain, restores normal muscle length tension relationships and improves function.

The use of foam rollers is fast, easy and cheap.   A foam roller goes for around $25, which is much cheaper than a personal massage therapist.  The recommended use for a foam roller is one to two minutes on each muscle.  When foam rolling, it is important that the muscle is felt before hand in order to find the trigger point that is the source of pain.  While rolling the runner should stop for 10-15 seconds over the trigger point to try and achieve a muscle spindle release.

The foam roller is most commonly used for the lower extremity muscles but can be used for almost every muscle throughout the body.  A foam roller can be used either before or after an activity starts.  It is important that before foam rolling a general warm up be performed (bike, light jog, jumping jacks, etc.), as a muscle should not be stretched cold.

In this day and age runners are always looking for the competitive edge.  Flexibility and muscle function are detrimental aspects to the performance of all athletes.  The foam roller combined with a dynamic warm up can be used as a great tool to help runners to stay healthy and achieve greatness.

Rain, Rain Go Away - Tips for Running in the Rain!

With lots and lots of rain in the forecast, and many of you heading into a races this weekend, here are some tips to get you through:

1.    Just accept you are going to be wet and set a positive mental attitude about it.

2.   Bring a few trash bags to the start to keep your body warm and dry (you can wrap your shoes too) until the race starts.

3.   Plan to wear tighter fitting clothes since they will be wet and prone to falling off/down or cause extra chaffing if they are too loose.

4.   BodyGlide everywhere you can including your feet– bring a travel sized glide and reapply right before the race starts.

5.    Put a dry set of clothes (including socks, sports bra if applicable, and dry shoes ) in a sealed ziplock bag into your gear check bag.

6.   Wear a brimmed cap or visor to keep rain off your face and out of your eyes.

7.   DRINK even though you may feel less inclined to do so since your are soaked already.  Stay on your hydration/nutrition plan.

8.   Avoid running any crazy lines/jumping puddles just to avoid a little splash (you are already wet!)– especially if you are in a crowded section of the race– it’ll do more harm than good and possibly injure you or a runner behind you.

9.   Have fun– you’ve trained all summer for this race– don’t let some rain drops get in the way of all your good work!

10.  Did I mention BodyGlide?

Updated: May 18th, 2018

ABOUT THE AUTHOR: DEIRDRE WEADOCK

A Baltimore native and graduate of NDP and University of Maryland in College Park, Deirdre bought her first pair of shoes from Charm City Run while home visiting Baltimore from her job training dolphins in the Florida Keys.  She became a part-time employee and full-time member of the Charm City Run family when she retuned to Baltimore and the National Aquarium in 2005.  She joined CCR full-time in 2011.  These days she trains CCR employees, runners, and pretends these skills help her handle her toddler son.

Race Day Ready #1

Getting ready for the Baltimore Running Festival? It's important to make sure you have the right gear to help you get through the day comfortably and efficiently. Check out some of our great in-store ideas for women and men participants!

WOMEN'S

A.  Women’s UA Fly-By Mesh Tank: A super lightweight tank top offering superior breathability & comfort; B.  Brooks Moving Comfort Rebound Racer Back Sports Bra: Super-supportive, front-adjustable bra with PowerMesh zones for increased ventilation; C.  Brooks Greenlight Capri: Super-supportive, chafe-free leggings with two pockets; D.  Mizuno Wave Runner 18: Soft & flexible sneaker with extra padding & sockliner for better rebound & resiliency; E.  The North Face Better than Naked Hat: Ultra-light, ultra-thin hat with foam insert & velcro adjustment to provide extra comfort & customization; F.  Brooks Women's Infiniti Skort: Lightweight, supportive skort with two pockets & reflective accents; G.  Nike Women’s DriFIT Epic Run Capris: DriFIT fabric leggings maintains dryness & offers comfortable range of motion; H.  Nathan Icon Bottle (24 oz.): The SpeedLock Race Cap & flow valve keep this bottle secure with controlled fluid intake; I.  Timex Sleek 50: A lightweight & durable watch with 50 Lap Memory, interval timer, & chronograph training log.

MEN'S

A.  Nike Dri-FIT Contour Running T-Shirt: Dri-FIT mesh fabric and crew-neck design provide a nonrestrictive, comfortable fit with superior breathability & airflow; B.  UA HeatGear® Armour Compression Shorts – Mid: Comfortable, supportive compression shorts with extra mobility, sweat resistant fabric, & anti-odor technology; C.  UA Tech™ Patterned Long Sleeve: Quick-drying, ultra-soft long sleeve with sweat resistant fabric & anti-odor technology; D.  Brooks Sherpa 7’’ 2-in-1 Shorts - Navy: Lightweight shorts with sweat resistant pockets & internal mesh boxer brief with security pocket; E.  CamelBak ARC 2: This running belt keeps 20 oz. of water at your waist for a stable, bounce-free long run; F.  UA Shadow Run Cap – Navy: Unstructured fit conforms to your head with build-in HeatGear® sweatband & mesh ventilation to keep you dry & cool; G.  New Balance 860v5: ABZORB® & ACTEVA® provide extra cushioning in midfoot & midsole for better resistance, support & comfort; H.  Timex Ironman® Sleek 50 Full-Size: A lightweight & durable watch with 50 Lap Memory, interval timer, & chronograph training log.