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RunnerDude Healthy Living Professional

Greensboro, North Carolina
Hi! I'm Thad and I'm the host of RunnerDude's blog (http://ncrunnerdude.blogspot.com) and owner of RunnerDude's Fitness (www.runnerdudesfitness.com). I'm also an ESR (Endurance State Reporter) for PurefitRadio.com and I write for AmateurEndurance.com.  I'm just a regular guy that loves to... Full Bio
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Sports Drinks: Which is Right for You? by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running Sports Drinks...They're a necessity for runners, especially endurance runners and especially this time of the year. Sports drinks have gotten somewhat of a bad rap late ... Read on »
SAUCONY INTRODUCES ‘#BOSTONSTRONG LACE MEDALLION’ TO BENEFIT BOSTON MARATHON VICTIMS... by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running Boston-based performance running brand encourages runners to show their support for victims with specially created shoelace medallion; Saucony to donate 100 percent of ... Read on »
The Importance of Base-Building for Marathon Training by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running Growing up I remember my mom working hard cleaning the house before the housekeeper came to clean the house. Yep, she cleaned before the housekeeper came to clean. She d ... Read on »
Oblique Exercises for the Runner by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running To the surprise of many, running is about 50% upper-body and 50% lower body. Most people thinks it's more like 80% lower and 20% upper. With out solid muscular endurance ... Read on »
Happy BirthDay RunnerDude! by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running A little over 4 years ago RunnerDude's Blog was born. The blog has been a labor of love and it's been amazing to watch it grow. Over the past four years, I've had the aw ... Read on »
Don't Throw the Baby Out With the Bathwater: A Diet Comparison by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running "Don't throw the baby out with the bathwater." Such an odd phrase. Actually has a German origin and can be traced back as far as the 15th century. According to Melissa S ... Read on »
Enter For Chance to Win a Free Saucony Sonic ViZiPRO HDX Jacket! by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running In January, I posted a review about Saucony's awesome new jacket, the  Sonic ViZiPRO HDX , with the great nighttime visibility fabric, 3M reflective strips, and the awe ... Read on »
Be Safe. Be SEEN! by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running One of the worst parts of running during the winter months is the darkness. It's dark early morning and nighttime creeps earlier and earlier. Not an excuse to stop runni ... Read on »
Minimalist Running Shoe Choices by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running Guest Blogger: Matthew Kyle Matthew is a representative of Altra Zero Drop Footwear . We have returned to the time of year that embraces and encourages res ... Read on »
And the Winner Is... by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running A big thanks to everyone who submitted a "My First Half/Full Marathon" story. Each one was very motivating and moving. The True Random Number Generator selected mom and ... Read on »
RunnerDude's Gear Review: Under Armour Spine RPM Running Shoe by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running Recently, I was contacted by Under Armour to see if I would be interested in reviewing some of their new products. I've always been a fan of the Under Armour clothing, s ... Read on »
And the Winners Are..... by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running Congratulations! Congratulations to Emir Dedic winner of the free entry to the Blue Ridge Marathon and Elena Vo, winner of the TIMEX Ironman Run Trainer GPS Watch w/Hea ... Read on »
My First Marathon: Christie's Story by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running We all have people we admire for obvious reasons although the point of “obviousness” is not apparent to everyone.  We admire those who save lives, those that are suc ... Read on »
Timex Ironman Run Trainer GPS Watch Giveaway! by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running J.R. Martinez in Training for the NYC Marathon toRaise Money for the NYRR Youth Programs Hear the name J.R. Martinez and Dancing With the Stars probably c ... Read on »
Boost Your Immune System During Race Training by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running How many times have you been training hard for a race only to get a cold or the "bug" the last few weeks before the race. There's often a fine line between building up y ... Read on »
Race Day: Be Prepared! - Ragnar Relay Series Giveaway by RunnerDude Healthy Living Professional 1 Comment Posted in: Blog Posts in Running
Shoes? Check. Running shorts? Check. Singlet? Check. Gu? Check. Hydration Belt? Check. 


These items are definitely on every runner's "DO NOT LEAVE BEHIND" list when preparing for a race trip, but there are a few items that are often overlooked. Listed below are a few such items every runner should add to his/her "Don't Leave Home Without" list.

1. Pack pre-race cover-up clothing. Many races have you at the start several hours prior to the start. Depending on the location of your race and/or the time of year, you could potentially be hanging out in the cold for a couple of hours. To avoid getting chilled prior to the start, be sure to pack some old sweats. Don't have any? Head to your local Good Will. You can pick up a pair of sweat pants and a shirt for next to nothing. Wear the sweats overtop your running attire, then toss them just before the start. Many races collect and donate discarded clothing to local homeless shelters.

2. Prepare for the elements. Check the website for what the typical weather conditions are like for your race. Then the week of the race continue to check weather sites like www.weather.com for up-to-date weather forecasts for the race area. Murphy's Law dictates that if you pack a check rain poncho, you'll have clear skies, but if you forget to pack it, expect a down pour. At least that's my experience. Forgot to pick up a cheap rain poncho or can't find one? Don't fret. Use a large yard waste trash bag. Just cut holes for your head and arms and you're set. The trash bag also works well for keeping you warm.

3. Protect the extremities. Rule of thumb is to dress as if it's 10-15 degrees warmer than the actual temperature because once you start running, your core temperature will rise and it will feel as if the temp has increased by at least that much. Often, however, your extremities (i.e., your hands, ears, head) will still remain frigid. To avoid frigid phalanges, be sure to pack gloves and don't forget to pack a hat too! Cheap cotton gloves work well, particularly if you're planning to remove them later in the run. If you happen to lose them, it's no big deal and they're biodegradable. Don't forget the ears. A skull cap or toboggan works well to keep the head and ears warm. 

4. What to do with the Gu? During training, runners and/or trainers will often put out energy gels at various water stops along the training routes. Very convenient. But, then on race day, a runner may discover he's not figured out a way to carry the Gu while running. A simple low cost method is to safety pin the gel packs to your shorts. Another cheap option that takes a little more effort uses self-stick Velcro dots. Sew one dot to the waist band of your running shorts and then stick the mate to the gel pack. You can put as many dots as desired around your waist band. The sewn dot can remain and be reused and new opposing dots can be applied to future gel packs. Be sure to test the safety pin and Velcro dot methods prior to race day, just to make sure it works well with your shorts.

5. Pack some "Just In Case" clothing. Even if the weather forecast calls for clear skies, 60 degrees, and 0% chance of rain, doesn't mean that Mother Nature doesn't have other plans in store for race day. So, be sure to pack some "just in case" race clothing. If it's supposed to be warm, be sure to pack a long-sleeve shirt...just in case. If it's suppose to be cold, pack a singlet or short sleeve shirt...just in case. If it's supposed to be clear skies, pack a rain poncho...just in case. 

6. Block that sun! Research has shown that runners, particularly endurance runners have a higher percentage of atypical moles which can often turn into skin cancer. It's not hard to understand why. One study revealed that 96.7% of runners wear shorts and 98.6% of runners wear shirts that only partially cover their backs and extremities. Not too surprising. I, myself have gone through the scary removal of a melanoma from my back, so I'm speaking from experience. If at all possible cover as much of your body as possible when running. Wear long sleeves, longer shorts, a hat, etc. Also, slather on the sun block on all exposed areas. It's also a good idea to cover areas not exposed, because harmful UV rays can penetrate most fabrics. And last but not least, protect your eyes with sunglasses that provide 100% UV protection. 

Want a chance to win a free pair of Oakley Sunglasses? Read on....


Drawing for a Free Pair of Oakley Sunglasses!


Enter for a chance to Win
these Oakley Sunglasses!
The Ragnar Relay Series has asked me and some other running bloggers from around the country and Canada to participate in the Ragnar So. Cal. Relay  in spring 2013. I'm excited about the opportunity to participate in such a cool event with other fellow bloggers. 

But the exciting news for you now is that Ragnar has asked the 12 bloggers to hold a virtual blogging relay.....a Swagnar Relay. This virtual relay will allow you, the readers, 12 opportunities to win awesome Ragnar Swag prizes!! The prize offered through RunnerDude's Blog is a free pair of Oakley Sunglasses valued at $90! 

After entering for the giveaway below, be sure to visit Mel at her blog  Tall Mom on the Run . I'll be passing the virtual relay baton to on October 20th. Check out her blog for your chance to win the next prize in the Ragnar Swagnar Relay!

To Enter Complete the Steps Below.....
 

Check out the  video below for more info on the Ragnar Series.

Read on »
Blue Ridge Marathon Announces Foot Levelers as Title Sponsor by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running New partnership will extend the reach of  “America’s Toughest Road Marathon” Organizers of the Blue Ridge Marathon , America’s Toughest Road M ... Read on »
Jim: A Successfull Work In Progress by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running For over a year now, I've been working with Jim. A retiree, Jim came to me at 64-year's old wanting to get in shape. He was upfront from the get-go. "I'm overweight, ... Read on »
My First 1/2 Marathon: Jill and Ashley's Story by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running Back in 2009, I featured the story of Ashley Kumen and her mom Jill. Ashley's mom, Jill has Multiple Sclerosis and Ashley has made MS awareness her mission. Inspired b ... Read on »
My First Marathon: Brian's Story by RunnerDude Healthy Living Professional Posted in: Blog Posts in Running The morning of my first marathon the 2009 San Diego Rock’N’Roll Marathon was thrilling I had used my plan for 6 months and had exceeded my expectations all the whi ... Read on »