Dressin' With Compression

What defines a serious runner? It's safe to say the man pictured above is not, but they come in all shapes and sizes. A runner can be serious about their sport whether they're pulling 6-minute or 10-minute miles; it's defined by one's mindset. You've likely seen the countless racks of Under Armour, Nike, Adidas, and other brands' top running apparel lines. If you're even remotely serious about running, I encourage you jump on the bandwagon and try some compression gear. You'll likely be surprised what a piece of clothing can do for your mindset, performance, and goals.

Firstly, if you live in an area that receives frigid winter weather, running leggings or tights can greatly increase your ability to run through the brunt of the season. They keep you warmer and conserve heat better than would loose-fitting pants in the midst of strong, bone-chilling winds.

Compression gear exists in a large number of forms, including (but not limited to) leggings, long- or short-sleeved tops, arm sleeves, and calf sleeves. Although in a less obvious way, marathons not only serve as competitions, but also as running "fashion shows." It's likely you've seen many of these new items being sported at marathons by the elites running down the 26.2-mile runway of the course. If you saw Kara Goucher's 3rd place performance for the women at the most recent 2009 Boston Marathon, for example, you might remember her self-described "awesomely obnoxious" compression outfit complete with rather beastly arm sleeves (see picture at upper-right).

Because compression gear has become a widespread trend of the world-class, upper echelon of runners, mere mortals sometimes shy away from wearing such clothing for fear of appearing like a "wannabe." However, there are proven benefits to compression gear, like better muscle stability, less muscle fatigue and soreness, increased endurance, improved circulation and temperature regulation, reduced wind drag, and sun protection. Wanting to reap these benefits does not make someone a "wannabe" by any stretch of the imagination, so don't rob yourself because of self-consciousness.

Before you go out on a compression gear shopping spree, I suggest you evaluate your needs. For instance, if you live in a tropical climate that doesn't know the true meaning of winter or chilly temperatures, you likely won't be in need of tights and other compression gear designed for cold weather. "Compression" gear is also a wide term used to label a vast range of fabric qualities, variety of weaves, elasticity, durability, detailing, anti-microbial material, wicking performance, moisture management, and anti-allergens.

Prices also range greatly, depending on all of said factors. Such garments are almost always more expensive than their non-compression counterparts, so do a little research and read the tag before purchasing, as you want to spend money on practical things that are applicable to you personally.

If you're skeptical and determined to stand by your tried-and-true cotton or loose-fitting clothing, you will be no less of a runner because of it. But if you're looking to give yourself a little psychological and performance boost, or even just try something new, that compression gear at your local fitness store is just waiting for you to try it on.

Holy Stick!

It sits with its pearly-whites glistening in the sunlight, prepared at any moment to come to the rescue of a muscle in distress. With no costume or cape to identify this underestimated super hero as such, it is humble. Neither a resident of Gotham nor Metropolis, and bearing a name of neither Wayne nor Kent, it is not the idol of many popular comics, but rather that of runners' magazines. What is this faceless, heroic entity? Its name, often whispered among the running community, wields great power. It is called...The Stick.

Who knew something so uncreatively-dubbed "The Stick" could be such an amazing little apparatus? It's essentially a self-massage tool that helps work out knots in muscles that are bound, at some point, to become stiff, sore, or tight in the sport of running. The Stick is like a runner's secret weapon against the many grievances of our muscles. When your muscles are whining, just whip out the handy dandy Stick and they will surely pipe down.

"What wonderous piece of technology could solve such pesky muscular woes?" you may be asking. Essentially, The Stick is a rod with plastic rollers on it. Talk about complexity! But The Stick's inventor, that genius of an individual, is my hero. Thank you, whoever you are, for this rod loosely adorned with large bead-like spindles!

For your unique muscles, The Stick comes in many individualized varieties, including Big Stick (for weightlifters and football players), Power Stick, Flex Stick (for those with lean muscle mass), Stiff Stick (to "penetrate heavy muscle mass"), Original Body Stick, Computer Stick (designed for the upper limbs), Sprinter Stick, Travel Stick, and Marathon Stick. I personally have the Marathon Stick, designed for long-distance runners and those with lean muscle mass.

The website of The Stick gives several general tips for use:

• Keep muscles relaxed during rollout
• Use on skin or through light clothing
• The Stick is waterproof and designed to bend without fear of breaking
• It is not necessary to hurt the muscle in order to help the muscle
• Most effective when used before, during and after periods of activity
• For pin-point rollout, slide hands onto spindles
• Excessive use may cause muscle soreness

Instructions for use are also offered, which essentially advise 20 progressively-deeper passes (roughly 30 seconds) over each healthy muscle group for a warm-up, and 20 additional passes over "trigger points" (i.e. "a bump or tender knot in the muscle). Their website also offers massage techniques for specific muscle groups, like the neck, shoulders, upper back, lower back, arms, and legs. Several techniques are also given in the pamphlet that comes with The Stick.

Essentially, the stick works like a rolling pin on the "dough" of the muscles, allowing you to bake up an epic performance and satisfy your knead for speed.

The "Bar" Exam

If there's one thing you'll learn from a glance in my pantry, it's that bars have a special place in my heart. I have bars coming out of my ears. I have boxes of bars piled so high, you'd think I was planning for the end of the world. There are 3 flavors of Fiber One bars, Nature Valley granola bars, Quaker toffee almond granola bars, Luna bars, Luna Sunrise bars, Clif Z-Bars, Soy Joy bars, and a handful of "reject" bars I never polished off. Perhaps one could even venture to call it a collection?

I must say, however, I am partial to those of the Luna, Luna Sunrise, and Clif Z-Bar varieties.

Luna Bars are Out of This World!

The Luna and Luna Sunrise lines are both great because they sell a wide selection of flavors. Most of them include a soy rice crisp that comprises the bulk of the bar, along with a sweet layer along the bottom and, in the Sunrise flavors, a fruity layer across the top. Although I am indifferent when it comes to high fructose corn syrup, I know that for some, HFCS's mere existence is criteria enough to shy away. For such individuals, you can sleep well at night knowing this ingredient is something neither Luna nor Luna Sunrise bars contains.

Pros:

• No HFCS or artificial sweeteners
• 3 g fiber/Luna bar or 5 g fiber/Luna Sunrise bar
• Good source of (soy) protein, low glycemic index (32-50)
• Many flavors include various seeds and nuts
• Nutritious with many vitamins and minerals
• No bad after-taste
• Contains whole grains
• Some flavors come in mini versions
• Portable, fast nutrition

Cons:

• A bit pricey (although, see a previous post, "Running the Numbers at Wal-Mart and Target", for ways to save)
• Sticky to hold
• Advertising is geared toward women, when men can just as easily benefit from eating these

Best Flavors:

• Luna Sunrise Blueberry Bliss
• Luna Sunrise Strawberry Crumble
• Luna Cookies 'n Cream Delight
• Luna Chocolate Peppermint Stick

Worst Flavor:

• Caramel Nut Brownie

Clif Z-Bars Put the "Z" in "CraZy Awesome!"

Ladies and Gentlemen, contrary to the box's advertisement and what Trix would have you believe, this bar is not just for kids. Clif Z-Bars have a wonderfully oaty, dense taste and a perfect proportion of flavors at your tastebuds' disposal. If you have not tried them before, I say get up from your computer NOW, put your keys in the car, and drive to the store to pick up a box! Hurry, time's a tickin', because you should not waste another minute of your life not knowing what you're missing.

Pros:

• Dense and oaty
• No bad after-taste
• Sweet without being too-sweet
• Portable and fast nutrition
• NOT just for kids!
• Excellent source of many vitamins and minerals
• 3 grams fiber/bar
• No HFCS
• No hydrogenated oils
• Organic

Cons:

• A bit pricey (again, see the previous post "Running the Numbers at Wal-Mart and Target" for cheaper deals)

Best Flavors:

• Chocolate Brownie
• Chocolate Chip

Worst Flavor:

• Apple Cinnamon (truly the worst flavor...I DO NOT recommend it!)

I am a bar fanatic, but I must admit, there are still many flavors I have yet to try. These include Luna's Berry Almond (it's consumption is pending, as there is one calling to me in the pantry), Iced Oatmeal Raisin, Chocolate Raspberry, Dulce de Leche, Chai Tea, Peanut Butter Cookie, Chocolate Pecan Pie, and Toasted Nuts 'n Cranberry. That's 57% of the flavors I cannot account for! In the Clif Z-Bar department, my local grocery store, which is selective in the flavors it carries, has robbed me of the oppurtunity to evaluate the Spooky S'mores, Blueberry, Honey Graham, and Peanut Butter Z-Bars. So my question for you, reader, is: What are your favorite flavors and why?

As you can see with the Luna, Luna Sunrise, and Clif Z-Bars, the pros far outweigh the cons. And remember, Clif Z-Bars can be enjoyed by anyone of any age, just as Luna bars are far from being gender-specific. Luna says their product is the "entirely whole natural nutrition bar for women." Psh. I say real men eat Luna bars!

For the Love of Garmin!

This little gadget has been almost permanently-attached to my arm ever since it was given to me as a present last summer. Several other updated models have also come out since then, but everything I could ever want in a GPS watch I have found in the Forerunner 205. It has freed me from the frequent trips to Google Maps. I no longer must make the drive to various running routes to closely watch the car odometer, attempting to approximate the mileage of a route.

Amidst some fellow runners who bear wrists naked to the privilege of a GPS watch, I've received comments such as, "Wow, that thing is huge! How do you run with it?!"
To all such inquirers, I answer you now. This handy-dandy contraption is only 2.72 ounces, a small weight to which I've become accustomed. Honestly, since I've learned the many slick capabilities of the Forerunner 205, I could care less about its size.

Browsing through some reviews, I also found one grievance pertaining to the side buttons, which this critic found to be difficult to push. Now I'll respond with my two cents. Unless you have sausage fingers and lack the strength of a butterfly, you shouldn't run into problems here.

According to the Garmin site, this particular model has a "GPS antenna around part of the wrist for a better view of the sky, and its high sensitivity GPS receiver provides improved tracking under trees and near tall buildings."

Garmin's advertising administration also couldn't resist adding, "Forerunner 205's courses feature lets you compete against previous workouts: you can compare your pace over your entire workout to your past performance over the same run. You can also use Forerunner 205 to train for your next duathlon or triathlon with multi-sport workouts, a feature that lets you seamlessly transition between sports without resetting the unit, so you can use it for running, biking and more."

Ah, but we can't forget about the newly-released Garmin Forerunner 405, available in black or green "to fit your style," says their site. The suggested retail price, $299.99, requires you to ante up much more than the 205, priced at $199.99.

However, it has more features, including "innovative ANT+™ wireless technology" that "automatically transfers data to your computer when the Forerunner is in range. No cables, no hookups." The 405 boasts the ability to wirelessly share workouts and courses with fellow users, in addition to offering an "optional foot pod to track your speed, distance and running cadence indoors when a GPS signal is unavailable."

As a self-proclaimed skeptic, I might have blown off these claims had I never been given a Forerunner 205. However, even I must profess my love for this little piece of technology. So for all you wide-eyed critics, whom I might have once been, I discourage you from knocking it 'til you try it. Despite my dislike for evangelism, I have become a firm believer in Garminism, and I hope you consider converting as well.