Running Through Poison

There's no place I like running better than a winding trail through the mountains.  Far away from traffic, noise and the hectic pace of city living, I'm free to enjoy nature, and revel in serenity.  As appealing as a run through nature is, though, it's not without hazards.  One major pitfall to trail running is the possibility of encountering poison oak, poison ivy or poison sumac--an encounter that could leave you itchy and uncomfortable for days.

These three plants pictured above contain a sticky, clear oil called urushiol in their leaves, stems, and roots that cause a red, uncomfortable, itchy rash when making contact with skin.  The rash usually appears within 8 to 48 hours after exposure, lasts about 10 days, and is characterized by red lines or streaks of fluid filled bumps.

Prevention
The best way to prevent exposure to these poisonous plants, is to avoid touching them.  Both poison oak and poison ivy have clusters of three leaves, whereas poison sumac has leaflets of 5, 7 or more.  Familiarize yourself with the appearance of whatever variety is native to your area.  Whatever you do, if you make an emergency "pit stop" (trail runners, you know what I mean), scan the area before you squat.  That's one inconvenient place to have a rash.

What to do if exposed
If you think you came in contact with one of these plants, wash the area as soon as possible with soap and cold water.  Rubbing alcohol is also effective in removing urushiol from your skin.  I've had good luck with Tecnu.  Tecnu is an outdoor skin cleanser specifically formulated to remove urushiol from the skin.  You must also wash any contaminated clothing.

Relief
If you've developed a rash, try applying cool compresses to the effected area.  Calamine lotion soothes and relieves itching.  An Aveeno oatmeal bath can also bring relief, as well as oral antihistamines.  Cheer up--it will eventually go away.

If you think you are immune to poison oak and ivy, know that that can change over the course of your life.  It's not worth the risk, so don't run through poison.

LACE UP and remember, leaves of three, leave them be!      

Run v. Bike Wars

Bikers do not like runners that get in their way.  Runners do not like bikers that get in their way.  This war has raged for decades.  Consider yourself lucky if you've managed to stay out of the fray.  Take one trip by foot across the Golden Gate or Brooklyn Bridges and you'll find yourself on the front lines.  With space at a premium and no room for error, sharing the road on a bridge is tricky, and demands courtesy by all those involved.  All too often, impatience takes over and accidents happen.  Between 2000 and 2009, 165 bicycle collisions were recorded on the Golden Gate Bridge, which resulted in 178 injuries.  Nineteen of the accidents involved pedestrians.

Equally annoying to each group of participants is the inconsiderate member of either club who crashes down the path, oblivious to what is going on around them, intent on their own mission with no regard for others.  This kind of narcissistic ride/run is a recipe for disaster as the statistics above show.  Although the potential for damage weighs heavily on the bicyclist with the metal underneath them and higher rate of speed, runners share the responsibility of maintaining safety on the road.  An abrupt, unexpected turn by a runner can cause major damage to a cyclist who is unable to make immediate course corrections.

Bikers
When you see a runner up ahead, slow down, make room and give a shout out.  If we know you're coming, we're less likely to make a sudden move that could send you flying.  Don't wiz by within inches at 30 mph.  That gives bicyclists a bad name and adds fuel to the fire.  Obey the speed limit signs--they're posted for a reason.  If speed is your deal, find a back country road and peddle till your thighs burn and your chest heaves.  Or better yet, climb a hill.  But remember your manners on the way down.

Do NOT take your dog along.  An unfortunate accident turned lethal for Beverly Head several years ago when she was tripped from behind by a bicyclist riding with two Siberian huskies on leashes.  Leave the dogs at home, go for a ride, then walk the dog when you return.   

Runners
Be aware of your surroundings.  If you're running in a group, don't become a road boulder.  Leave half of the trail open and keep to the right.  If you're on a trail with traffic, take the headphones out of your ears and be alert.  A Dallas women was fatally injured  in 2010 while running on the Katy Trail when she made an abrupt left turn while a bicyclist was attempting to pass her.  She had headphones on and most likely did not hear the bicyclist coming.

Be predictable.  If you need to change course, take a second and look over your shoulder.  That extra caution could save your life.

In an ideal world, bicyclists and runners would have their own trails.  Funding and land are limited, however, so we need to share.  Remember, we're all in this together--a little courtesy goes a long way.

LACE UP, be nice and let's end this feud!

    

Alternative Snacks

Do you find yourself eating healthy at meals, but giving into temptation when mid-meal munchies strike?  It's easy to dig into an open bag of m&m's, or shave off another paper-thin slice of cake when only something sweet will do.

Here are some interesting alternatives to the high calorie snacks we all love, that will hopefully satisfy your sweet tooth and save you hundreds of calories in the long run.

Frozen Grapes
A refreshing treat on a hot day, frozen grapes have 110 calories per cup, 1.4 g of fiber and are so easy to prepare.  Wash and freeze.  Voila!

Frozen Raisins
A good substitute for caramel, frozen raisins are fat free.  A box of raisins at 90 calories has approximately the same calories as two pieces of caramel, but has 2 grams of fiber and is divided into over fifty "bite-sized" portions.

Microwaved Apple
Ready in 4 minutes, a cored, microwaved apple is a welcome treat when it's chilly.  Add a teaspoon of sugar to this high fiber snack and the calorie total is just over 100 and well worth every one.

Oatmeal
Ready in 2 minutes, and loaded with fiber, a package of instant oatmeal is low in calories and really fills that hunger hole.

Hot Chocolate
If nothing but chocolate will do, try a cup of the hot variety.  Satisfying your cocoa craving with a calcium boost, hot chocolate has 80 calories and can be savored sip by sip.  When you get to the bottom of the cup, your need for chocolate will be a thing of the past.

If temptation strikes, LACE UP, move out and when you're done, choose wisely!

Running With a Stroller

Do you have little ones at home to watch and wished you could get some exercise in while you waited for nap time?  Don't wait!  Get a GREAT workout in by putting your stroller to use and take the kids with you.  There's no need to spend $400 on a pricey jogging stroller.  As long as your stroller has wheels that glide and a handle to hang on to, you're good to go.  Strollers designed with jogging in mind will make your workout easier, and would probably be a good investment if you're serious about exercising with your infant, but running with a regular stroller is definitely doable.

IT'S TOUGH
If you've never run with a stroller before, you're in for a shock.  It's so much harder than it looks.  Depending on the weight of the stroller and kid(s) it's holding, you could be pushing an extra 60 pounds, and that is not easy.  Not only are you under strain from the extra weight, you also have to do without one of your arms.  Arms are used to counterbalance the motion of your legs and keep the body in equilibrium while running.  With one arm guiding the stroller, you're missing a significant piece of your running framework.  The rest of the body has to work harder to compensate.


AVOID HILLS
Even a slight incline, which would be fairly insignificant when running solo, becomes a definite hardship when pushing a stroller, so stay away from hills.  Getting up hills with a stroller is difficult, and going down can be dangerous.  It's better to stick to flat terrain with a stroller--it will be challenging enough.


DECREASE MILEAGE
Because you'll be expending a lot more effort, cut your time/mileage down accordingly.

ALTERNATE HANDS
The arm that's doing the steering gets pretty tired, so swap out when you can.  If you're like me, one arm is much stronger and a lot better at guiding than the other, so switching hands is not all that effective, but even a short break is welcome relief for that tired shoulder.

Yes, running with a stroller is not easy, but it sure is nice to get some fresh air.  My daughter absolutely loved when I took her with me.  "Faster, Mommy.  Faster!" she'd yell and I'd try my best to pick up the pace, while she squealed in delight.  Stroller days don't last forever.  Before you know it, they're on a bike of their own and able to follow along under their own power.  Until that day, keep the stroller handy.  You'll be setting a good example and crossing something off your list at the same time.

LACE UP and get that stroller rollin'!