Ozzie Gontang
Archive-name: running-faq/part1
Last-modified: 10 March 2003
Posting-Frequency: 14 days
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 (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
=====
61) The Lore of Running - Tim Noakes
62) The Complete Book of Running - Fixx
63) The Runner's Handbook - Bloom
64) Long Distance Runner's Guide to Training and Racing -
Sperks/Bjorklund
65) The Runner's Handbook - Glover & Shepard
66) Galloway's Book on Running - Galloway
67) Jog, Run, Race - Henderson
68) The New Aerobics - Cooper
69) Training Distance Runners- Martin and Coe
70) Any book by Dr. George Sheehan
71) The Essential Runner (John Hanc)
72) 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 -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.
Last-modified: 10 March 2003
Posting-Frequency: 14 days
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 (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
=====
61) The Lore of Running - Tim Noakes
62) The Complete Book of Running - Fixx
63) The Runner's Handbook - Bloom
64) Long Distance Runner's Guide to Training and Racing -
Sperks/Bjorklund
65) The Runner's Handbook - Glover & Shepard
66) Galloway's Book on Running - Galloway
67) Jog, Run, Race - Henderson
68) The New Aerobics - Cooper
69) Training Distance Runners- Martin and Coe
70) Any book by Dr. George Sheehan
71) The Essential Runner (John Hanc)
72) 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 -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)
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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
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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.
