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- From: gontang@electriciti.com (Ozzie Gontang)
- Newsgroups: rec.running,rec.answers,news.answers
- Subject: rec.running FAQ, part 1 of 8
- Followup-To: rec.running
- Organization: Int'l Assoc of Marathoners (IAM)
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- Reply-To: gontang@electriciti.com (Ozzie Gontang)
- Summary: Information about Running
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- Archive-name: running-faq/part1
- Last-modified: 10 March 2003
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-
- Answers to REC.RUNNING FAQ and Interesting Information
-
- This posting contains answers to frequently asked questions posted to
- rec.running plus interesting & useful information for runners. If known,
- author's name/email address are given. Send me Ozzie Gontang
- <gontang@electriciti.com> any corrections,updates, suggestions, or proper
- info of sources or holder's of copyright.
-
-
- ==================================================================
- Part 1 of 8
- What to do before posting to rec.running or any news group
- Runner or Jogger
- Avoiding Dogs
- Books and Magazines
- Winter Running Gear
- Clothes (Winter/Summer)
- Rules For Winter Running
- Clothing Layers
- Dressing for Winter
- Clothing Materials
- Microfibers
- Polyolefin
- Nylon
- Wool
- Gortex
- Polypropylene/Thermax
- 60/40 Cloth
- Breathability of Materials
- Breathable options
- Linings
- Maintenance
- General Information
- Running Mailing Lists
- Terminology ( overpronation, oversupination)
- Calorie/energy count
- Calories burned by running
- Muscle fuels used during exercise
- Part 2 of 8
- Fat burning primer
- Conversion chart
- Fluid replacement
- Noakes's Ten Laws of Running Injuries
- Second Wind
- Soda Pop
- Computer software
- Hashing
- Interval training
- Legs
- Sore Knees
- Leg Massage
- Part 3 of 8
- Mail Order Addresses
- Marathon
- Increasing your mileage
- Major Marathons (e.g. Boston, LA, New York)
- Part 4 of 8
- Miscellaneous Medical /Injuries
- Achilles tendinitis (incomplete)
- Shin splints
- Side stitches
- Lactic Acid
- Loose bowels
- Diabetes & running
- Nutrition and Food
- Part 5 of 8
- Nutrition primer
- Powerbar Recipe
- Orienteering
- Predicting times
- Running Clubs & Organizations
- Part 6 of 8
- Shoes
- Stretching
- Sweat
- Tredmill Running
- Weather (cold, hot, wind, rain, altitude)
- Part 7 of 8
- Pregnancy & Running
- Mindful Way of Dealing with Out of Control People
- Hints for the Successful Four Hour Marathoner (Super-Fours)
- Part 8 of 8
- Running Related Internet Sites
-
- =================================================================
-
- What to do before posting to rec.running or any news group
-
- Read news.announce.newusers and news.answers for a few weeks. Always make
- sure to read a newsgroup for some time before you post to it. You'll be
- amazed how often the same question can be asked in the same newsgroup.
- After a month you'll have a much better sense of what the readers want to
- see.
-
- The difference between jogging and running is in the eye of the beholder.
- Partial list compiled by Phil Margolies <pmarg@flash.net>
-
- Jogging is spelled with a j, an o, and two g's, running is spelled with
- an r, a u, and two n's. Otherwise there is no important difference that
- I am aware of ;-)
- ********************
- There is no real distinction between the two. Traditionally joggers are
- considered to be more casual and slower than someone who refers to
- themselves as a runner. But use which ever term you prefer.
- ********************
- A jogger is person who worries about the difference.
- A runner just goes out and runs.
- ********************
- This issue has been beaten to death more than once, but ......
-
- My gut feeling is:
- if your goal/focus is to get there in minimum time; you are racing (or
- race training)
- if your goal/focus is on what your are doing; you are running
- if your focus is to lose weight or gain fitness or whatever else
- (possibly indicated by wearing headphones?); you are jogging.
-
- Speed doesn't matter; some people race at 4:00/mile, some at 12:00/mile.
- No one of these three activities is any better or nobler than any other.
- ********************
- When I'm tired I jog, when I'm not I run. After all, it's all relative.
- ********************
- Speed IMHO has nothing to do with it.
- Joggers are interested in the fitness benifits of the activity.
- Runners are interested in the sport of racing.
- ********************
- The best quote I ever read on this was: The difference between a jogger and
- a runner is a bib number.
- ********************
- A Jogger is everyone that I can pass.
- A Runner is everone who passes me.
- ********************
- There are many differences between a jogger & a runner, although both are
- very positive activities & neither should be knocked. Here's a couple of
- differences I notice:
-
- Jogging is a hobby. Running is a way of life.
- Joggers get out on a nice day. Runners get out everyday.
-
-
- Avoiding Dogs (Arnie Berger arnie@hp-lsd.COL.HP.COM)
-
- There are varying degrees of defense against dogs.
-
- 1- Shout "NO!" as loud and authoritatively as you can. That works more than
- half the time against most dogs that consider chasing you just good sport.
-
- 2- Get away from their territory as fast as you can.
-
- 3- A water bottle squirt sometimes startles them.
-
- If they're waiting for you in the road and all you can see are teeth then
- you in a heap o' trouble. In those situations, I've turned around, slowly,
- not staring at the dog, and rode away.
-
- "Halt" works pretty well, and I've used it at times. It's range is about 8
- feet.
-
- I bought a "DAZER", from Heathkit. Its a small ultrasonic sound generator
- that you point at the dog. My wife and I were tandeming on a back road and
- used it on a mildly aggressive German Shephard. It seemed to cause the dog
- to back off.
-
- By far, without a doubt, hands down winner, is a squirt bottle full of
- reagent grade ammonia, fresh out of the jug. The kind that fumes when you
- remove the cap. When I lived in Illinois I had a big, mean dog that put its
- cross-hairs on my leg whenever I went by. After talking to the owner
- (redneck), I bought a handlebar mount for a water bottle and loaded it with
- a lab squirt bottle of the above mentioned fluid. Just as the dog came
- alongside, I squirted him on his nose, eyes and mouth. The dog stopped dead
- in his tracks and started to roll around in the street. Although I
- continued to see that dog on my way to and from work, he never bothered me
- again.
-
- Finally, you can usually intimidate the most aggressive dog if there are
- more than one of you. Stopping, *and moving towards it will often cause it
- to back off*. ( But not always ). My bottom line is to always *run* routes
- that I'm not familiar with, with someone else.
-
- E-Book John Lupton <jlgreent@netcomuk.co.uk>
-
- Gordon Pirie's book "Running Fast and Injury Free" which can be found via
- http://www.gordonpirie.com . Pirie is a proponent of fore-foot striking.
- All I can say is Pirie works for me. As a novice, having a pretty
- straightforward book on technique to read, one that is uncomplicated by
- jargon, is very useful. For me, even before a novice puts on his/her
- running shoes for the first time, it is worth reading this book (its *very*
- short). Not all of it is relevant to the recreational runner, but the bits
- that are are very obvious and accessible.
-
- Books and Magazines (Phil Cannon pcannon@spotlight.Corp.Sun.COM)
-
- Books
- =====
-
- 1) The Lore of Running - Tim Noakes
- 2) The Complete Book of Running - Fixx
- 3) The Runner's Handbook - Bloom
- 4) Long Distance Runner's Guide to Training and Racing - Sperks/Bjorklund
- 5) The Runner's Handbook - Glover & Shepard
- 6) Galloway's Book on Running - Galloway
- 7) Jog, Run, Race - Henderson
- 8) The New Aerobics - Cooper
- 9) Training Distance Runners- Martin and Coe
- 10) Any book by Dr. George Sheehan
- 11) The Essential Runner (John Hanc)
- 12) The Runner's World Complete Book of Running (Amby Burfoot)
-
- check for books available at:The Athlete's Bookstore bookstore@stevenscreek.com
-
- RUNNING DIALOGUE David Holt RN, Santa Barbara and 31:16 10 K.
-
- Includes winter running advice; extensive interval (three chapters) and
- diet advice; marathon chapter; three chapters on injury prevention and
- treatment;
- predicting times; plus table for paces to train for 2 mile pace for VO2
- max, and 15K pace for anaerobic threshold.
-
- Table of contents/list of contributors
- -http://home.sprynet.com/sprynet/holtrun/
- or send a blank E-mail to runningdialogue@mailback.com
-
- Magazines
- =========
-
- Track and Field News (12/96-monthly $34.95 US per year) 2370 El Camino
- Real, Ste 606 Mountain View CA 94040
- 415-948-8188 Fax: 1-415-948-9445 1-800-GET-TRAK (1-800-438-8725)
-
- Self-proclaimed "Bible of the Sport", T&FN is the source for major meet
- results in T&F, road racing, cross-country, and race walking from the high
- school to int'l levels. Emphasis on U.S. athletes. though significant int'l
- coverage provided. Compiles annual post-season rankings of the top 10
- performers in world and U.S. in every major event, men and women. Publishes
- list of top 50 performances in each event for the year. Also sponsors
- TAFNUT tours for major championships and the Euro Circuit/GP meets. Lots of
- stats, good interviews.
-
- Track Technique (quarterly; $15 in US, $16 outside) same contact info as
- Track & Field News.
-
- The official USATF(formerly TAC) quarterly, each issue has important
- articles on technique, training, and other practical information on all
- events, at all levels. Intended for coaches.
-
- California Track News ($18/yr)
- 4957 East Heaton
- Fresno, CA 93727
-
- Calif.'s only all track & X-county publication. Lots of attention to prep
- action.
-
- Running Journal, P.O. Box 157, Greeneville, TN 37744. Covers southeastern
- United States monthly. Founded 1984. Covers road races in 13 states, plus
- ultras, multi-sports, racewalking. Annual subscription is $22.95.
-
- Running Research News
- P.O. Box 27041
- Lansing, MI 48909
- Credit card orders: 1-517-371-4897 MC/Visa accepted. e-mail: rrn@gisd.com
-
- 12/96 $35/year $65/2 years (10 issues per year, 12-14 pages per issue.)
- 76 back issues, $265 (postage US 10 outside US $30)
-
- (Add $10 for overseas airmail, except Mexico and Canada) ALL non-US
- customers please provide a credit card number or money order in U.S. funds,
- or a check drawn on a U.S. bank (with American-bank computer numbers).
-
- Running Times (monthly $24.95 US per year) P.O. Box 511
- Mount Morris, IL 61054-7691
- 1-800-877-5402
-
- Runner's World (monthly $24 US per year) P.O. Box 7574 Red Oak, IA 51591-2574
- 1-800-666-2828
-
- Masters Track & Field News (5 issues/yr; $10.50) P.O. Box 16597
- North Hollywood, CA 91615
-
- Results, rankings, age-records, schedules, stories of age 40+ athletes
- worldwide. "Satisfaction guaranteed"
-
- "The Schedule" - A monthly magazine in California that has an extensive
- lists of races and other info. Northern CA: 80 Mitchell Blvd, San Rafael CA
- 94903-2038 (415) 472-7223; 472-7233 FAX Southern CA: 549 Highland Dr, San
- Luis Obispo, CA 93405-1116 (805) 541-2833
-
- Winter Running Gear Curt Peterson <cpete@concentric.net>
-
- 13 Nov 1996 Just wear the same things for running as for cross country skiing.
-
- Suggestions-
- Wind briefs -available in both womens and mens.
- Underlayer turtleneck.
- Underlayer long underwear
- Tights ( thin or thicker cross country ski tights which are thicker wt.)
- Wicking socks
- vest or sweatshirt, but if long long run I use a Thermax sweatshirt
- Shell for wind
- hat and neck gator if really cold.
- You can run in virtually all weather.
- Our run group in Michigan runs every Monday night all year no matter
- what the conditions are. I think -4 F is our record.
-
- ==================================================================
- Clothes (Winter/Summer) (Mike Gilson GILSON@ALF.CS.HH.AB.COM)
-
- Disclaimer What I have to say here is *my* opinion only.
- ----------
- Preference on amount of clothing required for winter running varies widely
- among runners. A couple of runners that I see wear shorts, long sleeved T's
- and gloves at 30F! Experiment with how much clothing at various temp's.
-
- Rules for Winter Running
-
- Rule 1: Dress in layers. Outer layers can be added/shed easily.
- Rule 2: Stay dry. When clothes get wet,they don't performance - & you get cold.
- Rule 3: Hydrate. You may not sweat as much, but fluid replacement still needed.
-
- Clothing Layers
- Inner layer. The layer closest to the skin should be a tight, lightweight
- fabric that wicks water away from the skin. Shirts should be long-sleeved,
- skin-tight (without chafing), and may be turtle-necked (my preference).
- There are a variety of fabrics that are effective in wicking water; I have
- had a lot of success with polypro, but it is not machine washable. These
- are readily available at running specialty shops and mail order. For pants,
- lycra running tights work very well.
- Outer layer. The next layer should be a looser, mediumweight fabric that
- wicks water. A zipper at the neck is convenient for temperature control. I
- prefer a shirt that is slightly longer than waist-length so that I have the
- option of tucking it into the pants. I've had more success in finding these
- in cycling stores than anywhere else. Two layers of lycra tights if very
- cold.
-
- Shell. A water-proof or water resistant shell that is breathable is useful
- in the coldest conditions. These are usually sold as suits, but tops are
- available separately at a higher cost. Gore-tex is considered the best
- fabric, but there are cheaper alternatives. You can get these suits made to
- your measurements or buy them off the rack. I have a Burley jacket, which I
- purchased at a cycling shop. It's chief advantage over the running suits is
- the venting and extra zippers for temperature control. There are zippers
- under each arm, starting at mid chest going up to the armpit and travelling
- down the arm to about mid forearm.
-
- Tights. Tights have been mentioned above as inner/outer layers. Many people
- run in sweats, but sweats have two disadvantages: they're heavy and they
- get heavier when wet. Lycra is lightweight and warm, but costs more and
- shows off body (im)perfections more than sweats.
-
- Gloves. Any cotton glove works. Polyproplyene or other microbfiber materials.
-
- Hat. A lot of heat is lost through the scalp, so a hat is a must for most
- people. Cotton hats get too heavy with sweat. Balaclavas are more versatile
- than hats, and allow you to cover you neck/face if requires. Both hats and
- balaclavas are available in wicking fabrics.
-
- Socks. A wicking sock will seem less heavy and your feet will be drier than
- a conventional sock. Coolmax socks are my preference, worn in a single
- layer. You can also find other fabrics, such as capilene or polypro socks,
- which are considerably more expensive.
-
- Running shoes. Runner's World (anyone know which issue?) had some tips from
- Alaskan runners on how to put (short) screws into the sole of the shoe for
- better traction on the ice. I haven't tried it, but you obviously have to
- be careful not to puncture the midsole, air/gel chambers, etc.
-
- Dressing for Winter Running
-
- Temp range Number of layers
- (degrees F) Inner Outer Shell Tights Gloves Hat Socks
- -------------------------------------------------------------------------
- 50-55 1 0 0 1 1 0 0
- 40-45 1 1 0 1 1 0 1
- 30-35 1 1 0 1-2 1 1 1
- 20-25 1 1 1 2 1 1 1
- 0-15 1 1 1/pants 1 1 1
-
-
- Clothing Materials
- compiled by Ozzie Gontang <gontang@electriciti.com>
- (see www.FabricLink.com/characteristics.html)
-
- MICROFIBERS
- Man-made: available in acrylic, nylon, polyester and rayon.
-
- Characteristics:
- * Washable, dry cleanable Shrink-resistant
- * High strength (except Rayon) Insulates well against wind, rain, cold
- Major End Uses: sportswear, activewear,swimwear, outerwear, rainwear.
-
- Micro-fibers is not a fiber unto itself. It is a technology developed to
- produce an ultra-fine fiber, and then weave it or knit it into a very high
- quality fabric constructions. DuPont introduced the first microfiber in
- 1989, a polyester microfiber. Today in addition to polyester microfibers,
- there are also nylon microfibers that have become important in the
- pantyhose market, rayon microfibers, and acrylic microfibers.
-
- An important characteristic of microfiber fabrics: they can be woven so
- tightly so the fabric can't be penetrated by wind, rain, or cold. For this
- reason, raincoat manufacturers have become big users of polyester
- microfibers. Microfibers also have a wicking ability, which allows
- perspiration to pass through. So they're comfortable to wear.
-
- Nov. '96 RW (pp.48-52) evaluted 12 underlayer shirts for keeping you
- comfortable wicking away sweat to the exterior surface of the fabric.
- Polyester has been treated (hydrophillic chemical) and altered
- (electrostatic evaporation process, differing inner/outer surfaces) to
- enhance its wicking ability.
-
- Some names: Capilene, BiPolar 100 polyester, BiPolar 200 polyester, Dri-F.I.T.
- Dacron is the trademark name for Dupont polyester. Woven fabric made from
- dacron is similar to nylon ripstop or taffeta, but not as stretchy. Many of
- the better clothing insulations are made from dacron. They are usually
- referred to by more specific trademark names, like quallofil, hollofil,
- polarguard, and dacron-88.
-
- POLYOLEFIN (OLEFIN)
-
- Characteristics:
- * Lightweight, lightest fiber, it floats
- * Strong
- * Abrasion resistant, resilient
- * Stain-, static-, sunlight-, and odor-resistant
- * High insulation characteristics
- * Resists deterioration from chemicals, mildew, sweat, rot and weather
- * Fast drying
- * High wickability
- * Static and pilling can be a problem
- * Ironing, washing/drying need to be done at low temperature
- * Non-allergenic
- Major End Uses: Apparel - activewear, sportswear, jeans, socks,
- underwear, lining fabrics.
-
- Of all fibers, this is probably least familiarto you. Developed in 1961,
- polyolefin has been used exclusively in the home furnishings and high
- performance activewear market: backpacking, canoeing, mountain climbing
- apparel. In 1996 producers of olefin began to make in-roads into the
- mainstream apparel market. It is being blended with cotton in the denim
- market. It's being tested in the swimwear market. Asics Japan has developed
- a swimsuit made of polyolefin and Lycra for the Japanese Olympic Swim Team.
- Polyolefin is the least absorbent of all the man-made fibers, and the only
- fiber that floats. (Swimmers will do anything to cut a milli-second off
- their times!)
-
- NYLON
-
- Characteristics:
- * Lightweight * Exceptional strength
- * Good drapeability * Abrasion resistant
- * Easy to wash * Resists shrinkage and wrinkling
- * Fast drying, low moisture absorbency
- * Resistant to damage from oil and many chemicals
- * Static and pilling can be a problem
- * Poor resistance to continuous sunlight
- Major End Uses:
- * Apparel - swimwear, activewear, foundation garments, hosiery,
- blouses, dresses, sportswear, raincoats, ski and snow apparel,
- windbreakers, childrenswear.
- * Other-Luggage/back packets/life vests/umbrellas/sleeping bags,tents.
-
- Nylon is one of the strongest of all fibers, and for this reason it's used
- in garments that take a great deal of hard wear, like panty hose, swimwear,
- tents.
-
- Although nylon is a very strong fiber, one of it's unfavorable
- characteristics is that it has poor resistance to prolonged exposure to the
- sun. In addition, the Lycra (or spandex) breaks down from exposure to
- chlorine in pool water. Lycra is used for its stretch.
-
- Supplex has a feel of cotton,comfortable, breathable and water repellent/
- NOT water proof). Absorbs a small amount of water if it is getting drenched.
-
- WOOL Natural, Animal fiber
-
- Characteristics:
- * Comfortable * Luxurious, soft hand
- * Versatile * Lightweight
- * Good insulator * Washable
- * Wrinkle-resistant * Absorbent
- Major End Uses:
- * Apparel - sweaters, dresses, coats, suits, jackets, pants, skirts,
- childrenswear, loungewear, blouses, shirts, hosiery, scarves.
-
- GORETEX
- A teflon based membrane with microscopic holes. Gortex's claim to fame is
- that it will let water vapor (from perspiration) through, but not liquid
- water (rain). It blocks wind fairly well too. The membrane is delicate, so
- it always comes laminated between 2 layers of other material. It does not
- breathe enough. There are less expensive alternatives.
-
- POLYPROPYLENE/THERMAX
- Does not wick very well. Can be uncomfortable. Troublesome to care for
- (e.g. can pill badly) Will keep you fairly warm if soaked. Not very wind
- resistant. Shrinks under heat from dryers. Thermax is an improvement on
- Polypropylene. The big advantage is that Thermax isheat resistance so you
- can put it in the dryer. Balance that against the extra cost.
-
- 60/40 CLOTH
- This is a cloth with nylon threads running one direction, cotton in the
- other. It was the standard wind parka material before Goretex came along,
- and is considerably less expensive. Good wind resistance, fairly
- breathable. Somewhat water resistant, especially if you spray it with
- Scotchguard, but won't hold up to a heavy rain.
-
-
- Breathability of Materials
- summarized from Clive Tully UK Outdoor/Travel Writer
- 100260.2053@compuserve.com
-
- Breathability in waterproof clothing is one of the most misunderstood and
- misrepresented technical aspects of outdoors clothing and equipment. It's
- all very well listing the technical merits of a particular fabric, coating
- or membrane. Too often, the design of the finished garment either makes or
- breaks the fabric manufacturer's claim. E.g., a walking jacket with a
- permanently vented shoulder flap might as well be made of non-breathable
- PU. It can't maintain the partial pressure which makes the fabric work. The
- exception is Gore-Tex fabric. Garment manufacturers using their fabrics
- have to submit sample products for Gore to check they meet their laid down
- standards of manufacture. Not many fabric manufacturers do that, but then,
- not many have such a tight grip on their markets.
-
- The Breathable options
-
- Breathable waterproof fabrics operate by one of two ways.They're
- microporous, with microscopic pores which permit the passage of water
- vapour but not water liquid, or they're hydrophilic, a solid barrier but
- capable of absorbing moisture vapour and passing it through its structure.
- Either may come as coatings applied directly to a fabric, or membranes
- which are glued to the fabric which carries it. Then there are microfibre
- fabrics and cotton fabrics.
-
- The top end of the market is dominated by Gore-Tex, and like some of the
- other laminates on offer, it comes in a variety of forms. The original, and
- still the best for durability, is 3-layer, where the breathable waterproof
- membrane is sandwiched between a facing and lining fabric. Garments made of
- this tend to be good value, too, because the manufacturing processes aren't
- so complex. 2-layer is softer, with the membrane glued to the underside of
- the facing fabric, and a loose lining. Not so durable, but usually more
- breathable, and more expensive. Other varieties, laminate the membrane to a
- lining fabric with loose outer - nice for fashion garments, and sometimes
- the waterproof lining has loose outer and lining on either side - again,
- more complex constructions generally adding up to more expensive garments.
- And the outside pockets will let in water...
-
- A coating is a coating, or is it? Breathable PU nylon doesn't really mean
- an awful lot. Individual coatings can have their chemistry tinkered with to
- make them more breathable or more waterproof. Cheaper coatings may be
- applied in one pass over the fabric, more expensive performance coatings
- may be made up of several thinner applications.
-
- You'd expect breathable waterproof fabric to work reasonably well in dry
- conditions, provided you're not working so hard as to overload its
- capability to transport moisture. The real crunch is when it's raining. How
- much does it breathe after 5 hours in pouring rain? Tests showed that all
- fabrics lose an element of breathability in wet conditions. The various
- configurations of Gore-Tex lost between 34 and 43% of their breathability,
- Sympatex 31% on a Z-liner construction, 70% in a double layer. Helly-Tech's
- decline was just short of 75%, but perhaps the biggest surprise was Lowe
- Alpine's Triple Point Ceramic 1200, losing just 15%.
-
- Whatever the coating or laminate, the facing fabric and its water-repellent
- surface treatment is absolutely critical. It's fair to say that the coarse
- texturised facing fabrics will fare less well than smooth ones because of a
- larger surface area to grab water when the water repellent treatment wears
- off.
-
- Linings
-
- It is a misconception that a lining is an aid to breathability. It isn't.
- It won't make any improvement. As an extra layer of insulation, it will
- make condensation inside the jacket MORE likely. What it does is improve
- the comfort factor by putting a layer between you and any condensation
- which may form on the shiny underside of your coating or membrane. 2-layer
- Gore-Tex would be just too fragile without a loose lining to protect it. In
- other instances, it's used to mask what's going on (or rather, not) at the
- point of greatest resistance!
-
- A mesh lining can achieve the same effect with less resistance to the
- passage of water vapour - looks nice too, even if it is a bit of a pain
- with Velcro - but the best functional designs will still employ a smooth
- lining fabric down the arms to avoid drag over your fleece. But if the mesh
- is to do the same job for a poor breathable coating or membrane as a close
- weave lining fabric, it has to be made from an absorbent or wicking fibre,
- otherwise, there's not much point in having the lining at all.
-
- Maintenance
- Whether you have an expensive membrane or an inexpensive coating lurking
- behind the face fabric of your jacket, the moment the fabric "wets out",
- you're in danger of anything from drastically reducing performance to
- turning your jacket into something with the breathability of a bin liner.
- It's easy to see when this happens. The water no longer beads up and rolls
- off the surface of the fabric, and you'll see it soaking into the material
- in patches. The fabric is still waterproof (apart from pressure points -
- see above), but its breathability will be greatly impaired. The answer is
- to keep your jacket clean, following any washing instructions to the
- letter, and maintain the water repellent finish on the outside.
-
- General Information
-
- Running Mailing Lists
-
- T & F Mailing List
- For details send email to: (Derrick Peterman)dwp@mps.ohio-state.edu
-
- The Track and Field Mailing List is a world wide network of athletes,
- coaches, sports scientists, officials, and track and field enthusiasts.
- Many national class athletes from several nations subscribe. The list
- provides rapid dissemination of results, discussion of track and field
- topics, and a source for inquiry about track and field events.
-
- Terminology: Pronation/Supination (Tom Page page@ficus.cs.ucla.edu)
-
- "Over" pronation describes a minor misalignment of the leg's forward swing
- that causes the footstrike to be skewed to the inside of the heel.
- (J.Horalek)
-
- "Over" supination is the reverse - impact is shifted toward the outside of
- the heel. (Jim Horalek)
-
- Pronation and supination describe natural and normal motions of the foot
- during the walking or running stride. In a normal stride, the outside
- portion of the heal strikes the ground first. The foot pronates to absorbe
- shock. That is, it rolls inward. At the end of the stride, the foot
- re-supinates -- rolls outward-- on push-off.
-
- What the previous writer (Jim Horalek horalek@alliant.com) is defining is
- `over pronation', and `over supination'. These are excesses of the normal
- motions. Note that over pronation is fairly common and many shoes are
- designed to counteract this. Over supination is very rare. Most people who
- think they over supinate probably just under pronate. Some people who think
- they over pronate may in fact pronate a normal amount, but fail to
- re-supinate sufficiently at the end of the stride.
-
-
- Calorie/Energy Count
- (Kenrick J. Mock mock@iris.ucdavis.edu)
-
- Here is a little table adapted from "Beyond Diet...Exercise Your Way to
- Fitness and Heart Health" by Lenore R. Zohman, M.D.
-
- Energy Range = Approx. Calories Per Hour
-
- Energy Range Activity Conditioning Benefits
-
- 72-84 Sitting, Conversing None
-
- 120-150 Strolling, 1 mph Not strenuous enough to produce endurance
- unless
- Walking, 2 mph your exercise capacity is very low
-
- 150-240 Golf, power cart. Not sufficiently taxing or continuous to
- promote endurance.
-
- 240-300 Cleaning windows Adequate for conditioning if carried out
- Mopping floor continuously for vacuuming 20-30 minutes
- Bowling Too intermittent for endurance
- Walking, 3mph Adequate dynamic exercise if
- Cycling, 6mph your capacity is low
- Golf, pulling cart Useful if you walk briskly,if cart is heavy
- isometrics may be involved.
-
- 300-360 Scrubbing floors Adequate if done in at least 2 minute stints
- Walking, 3.5 mph Usually good dynamic aerobic exercise
- Cycling, 8 mph
- Ping Pong Vigorous continuous play can
- Badminton have endurance benefits. May aid skill.
- Volleyball
- Tennis, doubles Not beneficial unless there is continuous play
- for at least 2 minutes at a time. Aids skill.
-
- 360-420 Walking, 4mph Dynamic, aerobic, beneficial.
- Cycling, 10mph
- Skating Should be continuous
-
- 420-480 Walking, 5mph Dynamic, aerobic, beneficial.
- Cycling, 11mph
- Tennis, singles Benefit if played 30 minutes or more with an
- attempt to keep moving
- Water Skiing Total isometrics
-
- 480-600 Jogging, 5 mph Dynamic, aerobic, endurance
- Cycling, 12mph building exercise.
- Downhill skiing Usually too short to help endurance
- significantly.
- Paddleball Not sufficiently continuous for aerobic
- benefits.
-
- 600-660 Running, 5.5 mph Excellent conditioner.
- Cycling, 13 mph
-
- Over 660 Running, 6+ mph Excellent conditioner
- Handball, Squash Conditioning benefit if played 30 min or more.
- Swimming (wide Good conditioning exercise caloric
- range)
- ---------------------------------------------------------------------------
- Calories burned by running
- (Rob Lingelbach rob@xyzoom.info.com)
-
- Here is a table I clipped from Runner's World; the source listed
- is "Exercise & Physiology" (Lea & Febiger, 1986). At 70% of max.
-
- Pace (minutes per mile)
- 12:00 10:43 9:41 8:46 8:02 7:26 6:54 6:26 6:02
- Wt(lbs) Calories burned per hour running
- 100 400 450 500 550 600 650 700 750 800
- 119 432 486 540 594 648 702 756 810 864
- 128 464 522 580 638 696 754 812 870 928
- 137 496 558 620 682 744 806 868 930 992
- 146 528 594 660 726 792 858 924 990 1056
- 154 560 630 700 770 840 910 980 1050 1120
- 163 592 666 740 814 888 962 1036 1110 1184
- 172 624 702 780 858 936 1014 1092 1170 1248
- 181 656 738 820 902 984 1066 1148 1230 1312
- 190 688 774 860 946 1032 1118 1204 1290 1376
- 199 720 810 900 990 1080 1170 1260 1350 1440
- 207 752 846 940 1034 1128 1222 1316 1410 1504
- 216 784 882 980 1078 1176 1274 1372 1470 1568
- 225 816 918 1020 1122 1224 1326 1428 1530 1632
- 234 848 954 1060 1166 1272 1378 1484 1590 1696
- ---------------------------------------------------------------------------
- Muscle Fuels Used During Exercise
- Stuart Phillips(phillips@healthy.uwaterloo.ca)
-
- There are 3 main fuels used during exercise by the contracting muscle: 1)
- Protein; 2) Carbohydrate; 3) Fat.
-
- PROTEIN: A majority of text books written will not acknowledge
- protein as a major fuel, and it likely is not. It should be pointed out
- that protein requirements of someone who is running/exercising on a
- regular basis are GREATER than those of a sedentary population. Is this
- something to worry about? Most "North American" diets contain more protein
- than is needed. So the bottom
- line is you get more than you need so don't worry. Vegetarians? Again the
- answer is likely yes, they also get enough protein. Even when consuming a
- pure protein diet there is enough protein to more than cover the needs of
- a person who regularly runs/exercises. Moreover, most vegetarians are
- aware of what they eat and plan their diets very well.
-
- FUELS: Fats and carbohydrates (CHOs are then the major fuel sources
- for the exercising person. The balance of the use of these fuels is
- dependant upon exercise intensity and duration (the two are inversly
- related). The general rule is that the lower the intensity the greater the
- energy cost of exercise can be covered by fat. Hence, the greater the
- exercise duration the more fat will be burned, usually because the
- intensity of one's workout will decrease - FATIGUE! The flip side then, is
- that during higher intensity exercise (>70% of max), one relies heavily on
- CHOs.
-
-