Legal Hash

Ever feel like running is too boring? Too monotonous? Have you ever been out for a run and thought to yourself, "A beer would be good right about now," or have you been drinking and thought that a run would be a good idea?

My friends, hashing is for you.

Hashing is a combination of running, mud, and revelry. Hash House Harriers (or hashers) started with British colonial officers in Malaysia for four purposes:

• to promote physical fitness among members
• to get rid of weekend hangovers
• to acquire a good thirst and satisfy it in beer
• to persuade the older members that they are not as old as they feel

Modern day Hash House Harrier groups are an interesting mix of running/drinking/social clubs. The runs can vary from a few to several miles and from urban to extreme off-road, but they almost always involve beer at the end. If you decide to give it a try, expect alcohol, vulgarity, mud, and a lot of fun. There are "family friendly" hashes as well.

There are several hash groups in metro Atlanta, at least one generally meeting every night of the week. Atlanta Hash House has a light-hearted and informative website that can give you a good idea of what it's like, they also have a weekly calendar of Atlanta area hashes.

Get out there and try something new!

"Barefoot" Running

I'm going to try and approach a somewhat heated subject with objectivity. There are certainly "sides" to this subject, and I aim to tick off neither. This subject is Barefoot Running (you may have guessed already by the title of the post). My goal is to give a little of the background and a few tips on how to start if you're interested.

First off, I titled the post "Barefoot" Running, because, while the ideal is barefoot, in actuality is not always done barefoot. Perhaps "minimalist" would be a better term, but whatever. Certainly some do run barefoot, but others choose to use footwear to get as close to barefoot as possible without sacrificing some basic physical protection. Regardless, I'm sticking with "Barefoot Running."

Barefoot running is part of what might be called a "back to nature" movement. Essentially, the idea is that our feet know what's best, they are designed as they are to do what they do. Modern footwear hinders our feet's natural "gifts" and do more to hinder than to help. The extra cushion, corrective posting, and other features actually hurt our running efficacy and our bodies.*

On the flip side, running as we were meant to run, footloose and fancy free, allows our feet to speak to us more accurately about what's going on through proprioceptive and physical feedback. They say "hey, that hurts!" so we adjust our stride accordingly. The goal is not to run through the pain, but to adjust our running to be painless. The result is an adjusted stride with less heel-strike and more midfoot-strike, a stride that has more natural shock absorption through the leg joints and less jarring. Also, your feet get stronger.

Proponents of barefoot running tout lower injury rates, improved performance, and the disappearing of some chronic pains. And stronger feet.

If you're interested, here are some pointers on starting. Remember the comments about stronger feet? Well, that's important to know. Our feet are not accustomed to running with our supportive footwear, so start slow and start with short distances. We need to allow our feet to play catch-up. Try to keep on grass or trails, as these are easier on the body, they can help ease the transition. Look into the Pose method of running and Chi running. Both of these techniques emphasize a mid-foot strike, which is where you'll naturally end up. Listen to your body. This may be the most important point. If you're body is telling you pain, change what you're doing. This is part of the ideological underpinnings of Barefoot Running, so don't dismiss it.

Lastly, run barefoot! Or in minimalist shoes such as the Vibram FiveFingers. KSOs are a popular model.

The web is full of resources, so give it a browse. Check out The Bare Minimalist, a metro Atlanta barefooting blogger (you know how we love our local outdoor community). And definitely stop by the shop to talk about how your Barefoot Running is progressing!

Have more tips? More ideas? Post them in the comments.

*Obviously, footwear makers disagree with these charges. Hence the "sides" I mentioned at the beginning.

Running "Extras"

One of the most attractive aspects to running is its simplicity: a pair of shoes and you're off. But at some point, most of us are willing to invest in a few "extras." Usually these items do one of two things for us, they either help increase performance or help increase enjoyment. Let's take a look at a few of these "trail running extras:"

Nuun: these dissolving tablets help replenish electrolytes without any sugar. They allow for fast water and nutrient absorption and balanced electrolyte levels for optimum performance. (These are available in our shop, but not on our website. See Nuun's website here.)

Clif Bars, Clif Bloks, and Clif Shots: Clif has enjoyed the status of "best tasting energy bar" for awhile now, but they have also applied their no-compromises, organic approach to energy gels and chews. Unlike Nuun, these do provide some carbs to help replenish energy over a sustained workout or race. The bars, bloks, and shots all provide carbs and electrolytes. (Again, not available on our website, but available in our shop. See Clif's website.)

Superfeet: Take off your shoes and remove your insole. Are you using the insole that came with your shoes? How is it? Flimsy? Mostly destroyed? Shoe manufacturers usually put no effort into developing a quality insole, and those that do can still be improved with an aftermarket insole. That's where Superfeet come in. They do a lot for your feet that seems counterintuitive, but give them a shot (try them for at least 30 days, you can return them within 60 days). In a nutshell they help stabilize your foot and help it utilize it's natural cushion, providing a more efficient and more comfortable foot stride.

Merino Socks: We're talking Smartwools or something similar here. Running and cycling in college, all I ever heard about were synthetic socks. You certainly want to avoid cotton, that's true, but merino is where it's at. They pull moisture away from your foot, which is what synthetics do, but they also provide a lot better cushioning, and they don't stink nearly as much! If you're having issues with blisters, try merino socks. The padding and moisture management are second to none.

Suunto Watches: The T series from Suunto are for runners. They're for endurance athletes in general. I personally think the T3 is the one to go with, unless you have the money to spend on the T6, but come into the shop and we'll talk you through the options. The watches look good and perform great. The best thing for runners, however, is the foot pod. This piece integrates with the T3-T6 watches and gives you speed and distance, speed and distance that's pretty dadgum accurate.

I know adding on these "extras" take away from the beautiful simplicity of running, but hopefully this list will turn you on to some items that help you get out there more often.

What are some of your favorite "extras?"

Trail Running Atlanta

Sometimes the hardest part about taking up a new hobby or activity is knowing where to go to do it. I figured that I'd point out a few places in and around Atlanta that are good for trail running.

Chattahoochee National Recreation Area: This series of parks stretching from Buford Dam to Cobb Parkway winding from the northeastern suburbs of Atlanta to northwest Atlanta. If you're fortunate enough to live near the Chattahoochee River, take advantage of these parks. Some of our favorites for trail running are Gold Branch, Whitewater, and Sope Creek.

Fort Yargo State Park: For the northeast side of Atlanta (Duluth, Suwanee, Lawrenceville, Snellville), this park provides 18 miles of trails.

Kennesaw Mountain: This is for the northwest side of Atlanta (Marietta, Roswell, Smyrna, Sandy Springs). Kennesaw Mountain is most popular for day hiking the mountain with it's vistas, but there are more trails to be had. Parking can get a bit rough at times.

Sweetwater State Park: For southwest Atlantans (Mableton, Powder Springs, East Point, Douglasville). This is one of my favorites. Sure it can be crowded at times, but once you get more than a mile from a parking lot, you pretty much have it all to yourself.

Yellow River Park: Dead east of Atlanta (past Stone Mountain, most convenient for Decatur, Clarkston, Lithonia, Snellville), you can get either your trail running or mountain biking fix here.

Don't forget the city and county parks right in your neighborhoods. While these usually don't provide the miles of trails these bigger parks do, they're often overlooked and can make for a breath of fresh air on your daily runs.

The Bare Minimalist blog is a good resource for trails and trail maps. Definitely check it out.

Have some more Atlanta trail running spots that you'd like to share? Post them in the comments.

Hit the Trails

Have you stepped outside lately? It seems that Fall came right in with September. The weather is feeling fantastic right now. We (hopefully) have the sweltering heat of Atlanta's summer behind us and cool morning and evenings have arrived.

It's time to shake off your trail running shoes and hit the dirt.

Need some direction? Our staff can point you to some trails in the Atlanta area to get you started, and we have the gear you need: Sportiva, Salomon, and Vasque trail running shoes and the best running socks you can find.