Neat science experiment to determine your foot type.

The evening before last I posted an article on different shoe types and how to select them, well frankly in retrospect, I committed a blunder.

As I was re reading it, I stumbled onto the fact, that in all likelihood, I might have pulled the trigger on it to early... and should have released this little essay first. One of the main problems, I discuses within said article, is the fact that each foot has a type. Each time you plant your self on the ground, your weight and height is distributed differently, as such sport companies have come up with different apparels that helps us with this situation.

Pronation, Overpronation, Supination… truthfully if you haven’t the foggiest clue as to what they are, I might as well be speaking in tongues… When you hear them for the first time, it sounds almost, as if I’m shouting the name’s of different Transformer types.

In reality this are the 3 classifications in which science and medicine has determined are foot strike fits. Depending on which category you fit in, you might be prone to injury during your training sessions.

There are a great deal of methods to find out were you fit in all this Mombo Jumbo… An orthopedic doctor can easily determine your foot type and prescribe different soles to help you on you’re way. A sport doctor can also do the former and go one more step, and give you advice on which shoe to buy… or you might like the more futuristic choice and have a machine, especially design for this purpose, figure it out (Most can be found in special sport stores).

Now if you are like me and simple do not have the time, nor inclination to go through al does ordeals. There is: THE WET TEST.

It simple really, wet your feet in a tub, or a retainer of some sort (bucket, pan, pond, etc)… and take a simple step on a thick blank piece of paper. Wait a second, and quickly step off and look down.

Now take a gander at this little chart I have constructed (if you want to pick a shoe, find yourself on this other chart… simple right:

Shoes, SHOES Everywhere… which to choose? A guide for Runners

There are certain topics that are taboo among runners and racing enthusiasts, each athlete, whether professional or amateur has a recipe for a great and enjoyable run. Mp3 or no Mp3? What to eat? Where to run? Etc ... but there is no issue more sacred to him that his shoes... in many ways it is the Holy Grail of a RUNNER, finding the perfect shoe.

For many, just starting in this sport, this in itself is a topsy turvy search and everyone has their own secret formula. ... most will try to sell you on their brand, and God have pity on your soul and you commit the cardinal sin: Going to a store and expecting reasonable assistance from a salesperson.

Anecdote time: the first time, I ran was with some old Converse All Stars, by the end of the week, I had the Chuck Taylors destroyed and my legs in constant pain ... as such I decided to go buy a decent pair of trainers ... Second mistake: I ended up buying basketball sneakers which boiled my feet... so I am well aware of the anxiety such a quest can produce.

Each company has their perfect tool, that little quizmo, they swear will make all your wet dreams come true… this is false, it is a personal choice perhaps you lean towards blonds not brunettes or you are more of a redhead kind of person… it all in the pursuer’s mind and taste.

Before approaching the chart that I designed bellow ... I'll lay down some facts to consider before buying any shoes.

1. Weight matters, the more weight you have, the more cushioning your knees and legs will need, so if you have an issue... my humble suggestion is to opt for more cushioning.

2. Don’t loose your mind with the fact that each company puts a number after their brand or model ... it simply means the generation of that shoe ... in other words how many years have transpired since they were released ...

3. There is NO one shoe pair, for all occasions ... maybe one day you face the task of running 50km, another you have an adventure race, or just need some simple training shoes ... they all have their purpose and were made specifically to meet that goal.

4. Try to have at least 2 pairs, so you may exchange between them and thus give them time to recover some of their cushioning ....

5. Always try to buy a pair with air chamber is not exposed, because although they look "cool" at the end this added accessory may damage easily.

6. Discover what kind of tread you have:

- Normal (pronation)

- Overpronation

- Supination.

And finally its time to pay up and give forth what i promised in the first place. I hope this chart helps guide the pro and more importantly the rookie in finding the perfect tool for the job at hand

Graphic design Johanna Pizlo

Water: an Athletes guide. When to drink and when to stay away

“We are mostly water… as such we should act accordingly”

Today is the international day of Water… as such I thought it fitting that, to honor this precious liquid, I would write an article about the athlete’s ultimate helper.

As everybody knows water is a compound composed of two molecules Hydrogen and oxygen (H2O)… what few people do not know is that a person may starve for up to 2 weeks and not perish, but will only last a little under 20hrs without any sort of liquids in his system…

For a Runner or any sort of athlete water is essential, you live and you die by the bottle.

But what most athletes do not know is that hydrating yourself is a tricky business… it’s no longer a case of whether or not you are drinking enough water, but whether or not you have had enough.

You see, in the body’s battle to hydrate itself, there are two extreme situations that may accord

In one corner we may dehydrate and in the other, the less known, but equally dangerous we may suffer from hyponatremia (over hydration and a diluting of blood-sodium levels), such is the case in many Marathons (were water is in abundance). In 2002 a young woman was struck down and died of this condition… suddenly runners did not know what to do or how to act.

Truthfully there isn’t a guideline on this subject… some say drink when thirsty, while others argue that it is normal for an athlete to finish any competition with at least 2% dehydration (signaling that Marathon winners usually never reach for any sort of liquid during a race).

"There is no evidence that you have to replace 100 percent of lost fluid during a race."

Lewis Maharam, M.D., medical director of the ING New York City Marathon and chairman of the board of governors for the IMMDA.

And this is normally true for person who is highly trained and weights only between 45-60kg after all 2% dehydration is at the most about 2000cc, but for a normal person lest say someone with an estimated weight of 75kg, this translates to 3100cc… and that is not taking into account weather conditions, humidity and level of endurance. As such this is a tricky subject.

Then there is the other advice:

“Drink an hydrate yourself before a run”

Once again there is debate in the medical community as to the veracity of this. After all there is no clear evidence that this is will help.

"Your body's thirst mechanism is giving you real-time feedback on your internal fluid balance."

But here is the problem… your body is also tricky in its ways, sometimes it translates other elements and emotions as thirst (Heat stroke, nerves, hunger, pain)… a list of conditions that is ever present in any sporting event.

As such the best advice you can come across is the following: “think before you drink” and do not over compensate… little by little you will get the hang of it, you will train your body to know when it thirsty and when it has had enough.

But for all those who are not so fluent in this language and wish to have some sort of tip or idea as to when to have a sip of water… well there are some basic guidelines to measure how much liquid you loss during a run.

First of all your gender matters… the ladies sweat much less than the guys, so take that into account.

Second and most important measure your sweat levels, that way you will know how much liquid you will need to consume after a race... this will also help you in finding the right degree of water that you will spend during a race, and as such may compensate.

1. Take of all your clothes and see how much you weigh.

2. Run at a normal pace for a sustained period of time.

3. Arrive home, imminently after your run, strip down and towel your self off.

4. Weigh yourself once again…

5. Subtract how much weight you have loss during your run and covert it into ounces or liters… (1kg= 35ounce or 1lt).

6. Do this with different paces, times and temperatures… that way you will have a clear understanding how much water you loss in winter, spring, summer and fall.

As a conclusion it important to hydrate yourself, but also to be wary of over compensating because, down that route there is also disaster. Be cautious of different advices and know that on this subject every person is different (don’t simply pick up a magazine and do as it says… do a little homework, and find out for yourself How much is enough)… perhaps for your neighbor drinking a liter of water during a race will help him… but you are not your neighbor, you do not have the same physical dimensions, nor the same genetic makeup… each runner or athlete is a unique individual as such the main rule is to know your body and its needs.

“Control the situation, do not let it control you”

Caninaton Pedigree // Dog Walk Pedigree

Nuestro Video Exclusivo
Our exclusive video.

Peanut Butter a Friend to athletes

The other day I was in Chinatown, where you not only find the most unusual food supplies in the universe, but also those elements that have yet to become popular in Argentina. In-between the aisle lay the peanut butter.

For anyone who has, at some point, visited the United States, it is common knowledge that North Americans, from an early age feed on this bottle sweet. In the same way that an Argentine recognizes “ el dulce de leche” as a constant companion... the Yankees have the same respect for the Peanut Butter ... going from the creation of their legendary Peanut Butter and Jelly Sandwich, and venturing onto the King’s (Elvis Presley) diet which n turn was based on his famous: fried banana sandwich with peanut butter.

Now, why is peanut butter so popular? Why is it considered, in many countries as a key for growth and empowerment of youth? Why do doctors recommend it to athletes, children growing and anyone who needs help to form muscles?

Easy ... peanut butter ... a good batch, with little refinement and without so many chemicals ... are pure, pure calories. 74% comes from the fat that it has, while the rest is divided between your carbs and proteins. But these particular fats are good fats. Known as: Monounsaturated and polyunsaturated ....

Now for those who do not care for science and truly only require the facts ... How can Peanut Butter help you?

First a tidbit about appearance’s, you can find it both forms smooth and chunky… secondly: it fights cholesterol, it creates a satisfied feeling and destroys states of anxiety, even in small doses, it can count for all the days worth of minerals and vitamins, it combats stress and is one of the few foods that contain resveratrol (a substance, that not only aids digestion but kills fungi and bacteria in the body) ... and finally after 20 years of studies, it was concluded that it helps in the prevention of neurological problems including Alzheimer.

As an added bonus for runners, athletes or people with a hectic life, peanut butter they can provide a lot of energy ... the main marathon runners and competitive sprinters swear by this substance.

Nancy Clark author of Nancy Clark’s Sports Nutrition Guidebook and authority on these issues exclaimed the following:

"When it comes to food choices that a runner may have, there is nothing better than peanut butter."

It creates a sense of complete filling, which may be kept during the day. Unlike sugar, that only triggers your insulin levels, gives you that well sought out burst of energy and then plummets halfway through your... Peanut butter gives you protein, fiber, good fats and carbohydrates, and their properties will slowly be incorporate into your bloodstream, keeping you energy and strength throughout the race.

A word of caution: for ordinary people with a normal regime of 2000 or so calories a day, this substance can be counterproductive… after all it is pure calories and Fats… so a word of warning, “handle with care”.

But for people who burn energy like hummingbirds, or people who have very tight schedules with little or no time to eat: Peanut Butter is a rich, healthy and highly recommended food source, far better that any protein bar in kiosk.

Terry Fox a real inspiration

Who is Terry Fox?

He is the typical unsung hero, a person who is only known by few ... or as they say in my country, "Only by those in his household." For every runner, marathoner, humanitarian or just a human being who enjoy’s being inspired by good story. His name should be legendary and as common as the neighbor’s

Terry Fox was born on July 28, 1958, in Winnipeg, Manitoba (Canada). Thanks to the influence of his mother, Terry developed a dual (both negative and positive) quality ... he was exceptionally "hard headed" and stubborn. Every time he applied to a task, he would not cease it until he was satisfied with its completion ... winning fascinated him and losing was not an option.

As retold by his own father Rolly Fox:

"He was like a dog…he would not stop chewing the meat of the matter, until he reached the bone”

He was an enthusiast of Baseball, basketball and rugby. His passion for basketball, led him to win the award for best player of his school ... this in contrast with his short height and the fact that, for 4 years, he was considered the worst basketball player in the district... but again thanks to his tenacity Terry achieve the victory he so desired. During that year, thanks to the advice of his coach, Terry slowly began to develop a love for running ... and especially for long distances.

On November 12, 1976, Fox was driving home from Port Coquitlam, at curve, he was distracted and had a minor car accident. Although he left quite unharmed, for months he suffered a bruised left knee ... The pain intensified during the Basketball season, but Terry chose to ignore. In December of that year he was finally diagnosed. The result:

Osteosarcoma, a type of cancer that begins in the knee and spreads throughout the body. The method’s to combat it had evolved and doctor’s said that few years ago there were only 15% chance of survival, but through science and research of the disease, new treatments had been developed. Terry survived after months of chemotherapy ... the final cost was his leg, which they had to be amputate.

Fox fought for 16 months against the cancer, despite the loss of his leg and ravaging disease. Doctors continued to be impressed by his optimistic vision, this been, to them, that last factor that more than any saved him.

With the help of a prosthetic aluminum Terry returned to play basketball and continue his hard training.

According to him:

"I was thankfull for the technological advances of this era…. This I belive is the reason I am now alive…I'll never forget that fact "

The night before his last surgery Fox, inspired by an article about Dick Traum (the first amputee to complete the New York marathon) and with feelings of anger, for lack of budget that his disease warranted ... he formed an idea ....

The Marathon of Hope.

In 1979 he completed the Marathon in Prince George, British Colombia, but this was merely a bridge for his true goal ....

That same year in October, he unveiled a daunting project: to collect at least one dollar from every Canadian citizen, over 24 million dollars in total ... The cause: Donation’s For the Cancer Society

How would Terry achieve it?:

He would cross Canada ... running every day and covering an area of more than 6000km.

"When I left the hospital I realized that there was a sense of denial ... of people who had stopped smiling, hoping ... I could not leave knowing that these faces and feelings would still be present in this life .... At some point the pain has to end and I am willing to go the limit to lend a helping hand. "

With the help of FORD, ADIDAS and IMPERIAL OIL ... Terry started his journey.

On April 12, 1980, Fox filled two plastic bottles with water from the Atlantic Ocean (his intention was to take it all the way to the end of his odyssey) and began to run from St. Johns, Newfoundland, to Victoria, British Colombia.

During the early days of his journey Fox experienced torrential rain, tornado strength winds and even unexpected snow storm ... but it was the sins of his fellow humans, that weigh so heavy on his heart, constant fights with his companion in the journey and the medical community that ridiculed his adventure and finally even drivers who tried to push him of the road and prevent his achievement.

In a tired and dreadful mood Terry arrived at Port aux Basques, where his attitude was renewed ... the city donated 10 thousand dollars, one dollar for every citizen of the region.

"Thanks to these beautiful people I can now draw a renewed vigor for what is ahead "

In Toronto he reunited 100 thousand dollars, then in Ontario about 25 thousand.

"The truth is that I am shocked by the support of the Canadian people."

Fox was experiencing his 15 minutes of fame ... and in the process helping the needy. He never took a day off, even on his 22^nd birthday he ran his Marathon. Despite continuous pain in the legs, knees, cyst and muscles spams, Fox never gave up ... He not only ran, but also took the time to attend meetings, dinners or fundraising spectacles…anything to develop grants and donations.

All this changed in September of that very year. A small distance from achieving his ultimate goal and having already crossed over 5.373 km in 143 days, this great athlete started having problems. Surrounded by fans and witness, Terry, started having a coughing fit ... but he kept running and choice to ignore it. He gradually began to feel dizzy and finally broke down and had to be rushed to the emergency room.

On September 2 ... Terry Fox gave a press conference in completely devasted; he announced that the cancer had returned ... Terry was dying.

On June 19, 1981, Terry Fox entered the Royal Columbia Hospital in New Westminister ... went into a coma ... died nine days later, after the 4:35 a.m.

The Canadian government ordered that day, in honor of Terry, that all flags would sail at half-mast.

"It occurs very rarely in the life of a nation that the courageous spirit of one person unites all people in the celebration of his life and in the mourning of his death ... We do not think of him as one who was defeated by misfortune but as one who inspired us with the example of the triumph of the human spirit over adversity".

In the end Terry Fox managed to raise $ 1.6 million. Inspire millions of Canadians with his character, and become an example of and indomitable will.

Once a year in honor of his memory, thousands of citizens participate in the Terry Fox Run.

He was compared with the classic hero, Phidippides, the runner who brought news of the Battle of Marathon before dying in his commander’s arms:

"Fox is a clear example of true human values: compassion, perseverance and determination".

Terry Fox, a person who lived with passion and totality… that perhaps at the end had an inner fire that was stronger than his mortal coil.

Terry Fox.. alguien que me inspiró.

¿Quién es Terry Fox?

Es el típico héroe sin tributo, aquella persona que solo es conocido por pocos… o como dicen en mi país “Solo en su casa”. Para todo corredor, maratonista, humanitario o simplemente ser humano que se deja inspirar por una buena historias, debería ser un nombre de leyenda, tan común como el del vecino.

Terry Fox nació el 28 de Julio de 1958, en Winnipeg, Manitoba (Canada). Gracias a las influencias de su madre, Terry, Desarrollo una cualidad de doble filo… era excepcionalmente “Cabeza Dura”, cada vez que se aplicaba a una tarea, no la abandonaba hasta haberla finalizado… le fascinaba ganar y perder para el no era una opción. Dicho por su propio padre Rolly Fox:

“Era como un perro no soltaba la carne hasta llegarle

al hueso”

Era un entusiasta de Baseball, basket y Rugby. Su pasión por Basketball, le llevo a ganar el premio de mejor jugador de su escuela… esto a pesar de su poca altura y el hecho que, durante 4 anos era considerado el peor Basketbolista de la escuela… pero una vez mas gracias a su tenacidad Terry logro el triunfo que tanto deseaba. Durante eso año, gracias a los consejos de su entrenador, Tarry comenzó poco a poco a desarrollar un amor por la carrera… y sobretodo por corridas de largas distancias.

El 12 de Noviembre de 1976, Fox estaba conduciendo de su casa hasta Port Coquitlam, en una curva se distrajo y tuvo un leve accidente automovilístico. Aunque salio bastante ileso, durante meses sufrió una molestia en su rodilla izquierda… El dolor se intensificó durante la temporada de Basket pero Terry decidió ignorarlo. Finalmente habiendo terminado Diciembre de ese año se lo fue a diagnosticar. El resultado:

Osteosarcoma, una especie de cáncer que comienza en la rodilla y se va extendiendo. Los métodos para combatirlo habían evolucionado y según los médicos hace pocos años solo había 15% probabilidad de supervivencia, pero gracias a la ciencia y nuevos estudios del tratamiento de la enfermedad, había aumentado la probabilidad. Terry sobrevivió, después de meses de quimioterapia salió del hospital… el costo final fue su pierna, la cual se la tuvieron que amputar.

Durante 16 meses Fox luchó contra el Cáncer, a pesar de la pérdida de su pierna y de enfermedad, continuaba impresionando a los doctores… su visión optimista fue lo que finalmente lo ayudó a vencer este mal.

Con la ayuda de una prótesis de aluminio Terry volvió a jugar basket y continuar su entrenamiento de corredor.

Según él:

“Fue gracias a los avances tecnológicos que ahora me encuentro con vida….

Nunca me voy a olvidar de ese hecho”

La noche antes de su última intervención quirúrgica Fox, inspirado por un artículo acerca de Dick Traum (la primera persona amputada que completó el Maratón de Nueva York) y con sentimiento de rabia a la falta de presupuesto que el estudio de su enfermedad ameritaba… desarrolló una idea….

El MARATON DE LA ESPERANZA.

Comenzó por completar en 1979 el Maratón de Prince George en British Colombia, pero esto era simplemente un puente a cruzar para su verdadero objetivo….

Ese mismo año en Octubre reveló su proyecto: tratar de juntar por lo menos un dólar de cada ciudadano canadiense, mas de 24 millones de dólares en total… el objetivo: Donarlo a la investigación contra el cáncer.

Como lo lograría Terry?:

Cruzando Canadá… corriendo todos los días y cubriendo una extensión de mas de 6000km.

“Cuando abandoné el hospital me di cuenta de que había un sentimiento de negación… de personas que habían dejado de sonreír, de tener esperanza… Yo no podía irme sabiendo que estas caras y estos sentimientos aun estarían presentes en esta vida…. En algún momento el dolor tiene que finalizar y yo estoy dispuesto a ir al limite para ayudar”.

Gracias a la ayuda de FORD, ADIDAS y IMPERIAL OIL… Terry comenzó su travesía.

El 12 de Abril de 1980, Fox llenó dos botellas de plástico con agua del mar Atlántico (su intención era llevarla consigo todo el camino) y salió desde St. Johns, Newfoundland, hacia Victoria, British Colombia.

Durante los primeros días de su travesía Fox experimentó Lluvias torrenciales, Vientos huracanales y hasta tormentas inesperadas de nieve… pero fueron las adversidades humanas las que más le hacían pesar su corazón: Peleas constantes con su compañero de travesía y médicos que se burlaban de su aventura y hasta conductores que trataban de empujarlo de la vía e impedir su logro.

En un estado depresivo Terry llegó a Port aux Basques, donde su actitud se renovó… la ciudad le donó a su causa 10 Mil dólares, un dólar por cada ciudadano de la región.

“Gracias a esta gente tan hermosa es que volví a sacar fuerza”

En Toronto logro 100 Mil dólares, después en Ontario unos 25Mil…

“La verdad es que estoy tan conmocionado por el apoyo de la gente Canadiense”.

Fox estaba experimentado sus 15 minutos de fama… y ayudando de manera excepcional a los más necesitados. Nunca se tomó un día de descanso, incluso cuando cumplió 22 años corrió su Maratón. A pesar de dolores continuos de piernas, rodillas y músculos Fox nunca desistió… no solo corrió sino que también hacia tiempo para ir a cualquier reunión, cena o encuentro que el pensaba que podía ser útil para desarrollar donaciones.

Todo esto cambió en Septiembre de esa año cerca de su meta final y ya habiendo cruzado mas de 5,373km en 143 días, este gran atleta comenzó a tener problemas. Rodeado de fanáticos y testigo, Terry, comenzó a tener un ataque de tos… pero él continuó corriendo, poco a poco se comenzó a sentir mareado y finalmente, no pudo más y tuvo que ser trasladado a la sala de emergencia.

El 2 de Septiembre… Terry Fox dio una conferencia de prensa, entre llantos y decepción anunció que el cáncer había vuelto… Terry se estaba muriendo.

El 19 de Junio de 1981, Terry Fox ingresó al Hospital Royal Columbia en New Westminister… entró en un estado de coma… murió 9 días después a la 4:35 a.m.

El gobierno de Canadá ordeno que ese día, en honor a Terry, se mantuvieran las banderas a media asta.

“Ocurre muy poco en la vida de un país que el espíritu valiente de una sola persona, puede unir a una nación en la celebración de la vida y el llanto hacia la muerte… No pensamos en él como una persona que fue vencida por suerte, pero como alguien que nos inspiró con un claro ejemplo del triunfo del espíritu humano ante la adversidad”

Al final Terry Fox logró juntar mas 1.6 Millones de Dólares. Inspirar a millones de Canadienses con su carácter, y servir de ejemplo a lo que puede un ser un verdadero espíritu indomable.

Una vez por año en honor de su persona se hace el Maratón TERRY FOX.

Fue comparado con el clásico héroe, Phidippides, el corredor que llevó las noticias de la Batalla de Maratón antes de morir:

“Fox es un claro ejemplo de los verdaderos valores humanos: compasión, perseverancia y voluntad”

Terry Fox, una persona que vivió con pasión y totalidad, que al final quizás su fuego interior era mas fuerte que su cuerpo mortal.