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Afternoon tea with Neely

in ATHLETES/INTERVIEWS/RUNNING/SOS MAGAZINE/USA

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Currently based in Boulder, Colorado, Neely Spence-Gracey was 1st American in her debut marathon at Boston earlier this year. She has since capped off 2016 with a PR (2:34:55) and an 8th place finish at the New York City Marathon where she was also 2nd American.

Having trained at both sea level and altitude, do you have a preference? 

I have personally responded really well to training at altitude. I certainly like racing at sea level though! I honestly could train at either place, but for me, the environment is what is most important. Living in Boulder, I am surrounded by people who value an active lifestyle. The culture is what makes such a difference and increases the joy I have while training.

What are some of the key differences you have found between training at altitude as opposed to sea level?

As an elite athlete, I have the ability to adjust my training so I am on a 9-day schedule instead of trying to cram 2 workouts and a long run in every week, I instead of 2 easy days between every hard effort. This allows me to recover between hard sessions, keep my volume higher, and not get over trained. I also have learned to adjust for effort vs having to hit exact paces for every workout. I trust that I know how hard I should push and it has carried over very well to sea level races where I run consistently 15-20sec faster per mile than what I do training at altitude.

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We are what we eat… what are your pre and post run favourites?

I certainly go through phases – before a workout or race, I always have coffee! I only have decaf, or a sports drink on non-workout and race days, so I really look forward to the caffeine to give me a little extra pep in my step! As for post run, my go-to is an egg sandwich.

Your switch from Hanson’s to Steve Magness has seen you run two pretty amazing marathons. What are 3 things that have changed in your training that you believe have made a positive difference?

While running for the Hanson’s, I had no intention of doing a marathon for several years. I had never even run a 10k until I started training under them. So the focus was more on the 5k-10k range, and XC where I was 13th in the world in 2013. I had a lot of success, but after I had knee surgery and my lyme disease flare up, I was really frustrated not to be hitting PRs in these shorter races. I decided I needed a mental rest from chasing times and wanted to pursue something new that I couldn’t compare myself to in the past. At the same time, my husband got a job offer in Colorado that was too good to pass up, so we made the move and I signed up for the Gasparilla Half Marathon. I raced, and finished second to Jen Rhines. I felt amazing running the distance, and qualified for the Olympic Trials with a 1:12.

 

  1. It was just the thing I needed to regain my love of the sport and I started to believe in myself again. After that moment, I started to consider the marathon. I actually continued to train with the 9 day schedule the Hanson’s use, as I felt that I really benefitted from those 2 easy days between hard sessions. It also allows the long run to be more of a workout that is ideal in prepping for longer races. The change is that my workouts are more varied. I am a historian by nature; I have every workout I have done since 8th grade written down in a training log. So repeating workouts can be a huge positive if I have made progress, or very negative if I am comparing too closely. The variety really helps me focus on the present and the task at hand.

 

  1. I am in control of my training. My husband and Steve Magness work together to develop my training plan, but Steve lives in Houston and Dillon is at work during the week, so I am in control of my workouts and of executing them according to plan. They trust me to adjust as needed for conditions, footing, how I am feeling, etc. Sometimes I run a little faster than prescribed, and other times I go off the effort I need to hit despite not meeting the time goals initially laid out.

 

  1. As I mentioned earlier, the culture of Boulder inspires me daily. I grew up spending summers in Boulder when my dad was training as an elite marathoner, so it feels like home to me and living in a place that you’re happy is such an important part of being successful.

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You mentioned on social media after NYC that many lessons were learned. What will be doing different heading into /during your next marathon?

Unfortunately, I experienced the “wall” in the final miles of the NYC marathon. I felt great until mile 21, and then the wheels started coming off. I realized, too late, that I didn’t get in the fuel I needed at mile 18. I plan to work on this for the future and develop a stronger stomach to handle the gels needed for the distance. I am proud of the race I ran, and I know that I have some details to iron out that will allow me to really improve for the future.

It’s starting to get cold, and snow should soon be on the ground in Colorado. How does your training change during the winter? Are you flexible with days and workouts or will you get out the door and get it done no matter what?

Having lived in Michigan for a few years, I am not at all perplexed with the Colorado winters. The sun comes out, and even a few hours of sunshine will make a huge difference with the road conditions. If it is a light snow, I will just wait until 9 or 10am to go run. If it’s a heavier snow, I will utilize the treadmill. I actually prefer workouts on the treadmill to just an easy run because I am more focused and the task of a workout allows the time to pass more quickly.

It is always important to be flexible and adjust as needed for weather conditions. Last spring, while training for Boston, we got hit with a 2-foot snowstorm the weekend of my longest scheduled long run. It also happened to be Easter, and since my husband has an extra day off work, we did a spontaneous trip to Flagstaff in Arizona to get in my long run outside. By the time we got back the roads were clear and I was good to go for the final 2 weeks of training.

 

Watch out for Neely in 2017 and she continues her progress as one of America’s leading female distance runners. You can follow her on Twitter & Instagram @neelysgracey and on her website neelyruns.com

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Fancy running a mile?

in SOS MAGAZINE/Uncategorized

OK fancy running a mile? Yep that’s 1609 meters or four laps of the track with 9 meters added on to make it the classic running distance known the world over.

Former world class miler and SOS aficionado Matt Yates gives you his lowdown of how to piece together the jigsaw that is a mile.

Matt Yates

WHAT IS THE MILE?

Here we go, and first things first, the mile is a historic distance loved all over the world and the magical barrier of Sub 4 minutes is still revered on the planet. So don’t take it lightly, you are doing a distance that is as recognized as the marathon as feat of human endurance and speed.

So I am not going into the history but it was ???? who ran the first sub 4 mile. Right that’s your first task go Google that and then you will get a feel for the historic importance of the distance and the mile’s place in our hearts. And why we love the distance in the UK and the USA, not to mention everywhere else on the planet.  While you are at it have read of the Wiki on the famous distance and its variations – HERE

History lesson over, so let’s get back to the game plan for the SOAR Mile and you to PB at Battersea Park on Wednesday 20th July.

TIMING AND PACING:

“STOP” before you take your first stride on the quest to a PB.

Ask your self what time do you want to run for the classic distance of a mile? Be real and think about it and what you can achieve.

When you know the TARGET time write it down on a bit of paper and stick it on the wall, so you are reminded of that ambition and goal on a daily basis.

Next, what pace do you need to run at to achieve your best time or target performance?

I always use this site HERE to calculate all times for sessions for the athletes I coach. For all the sessions below you will need to work out the split times that you need to run to achieve success. So you need to do a bit of pre-session admin and planning. When you have the times write them on your hand at the start of the session and go out and do them.

So, the distance you enter on the form is 1609 meters (yep that’s a mile) and then you fill out the time you want and then you add the rep distance (lap split) to get the time you will need to perform in each rep in training. For example want to run a 5 min mile and the session is 15 x 200 its 37.3 per 200 meters rep. OK the office work admin is done.

WARM UP:

Right, I am stickler for doing it right or don’t bother to do it and that means warming up correctly. What really gets to me? Athletes that turn up in the wrong kit, it pisses me off. (note from the editor: you definitely don’t want Matt Yates pissed off with you before the session has even started) Yes that’s right if you want to warm up for a session you need to get a bit hot and sweaty.

So a decent session warm up:

12/14 minute jog at just faster than walking pace to start with picking up slightly at the end.

Then stretch for 15+ minutes. Check out this for exercises – HERE

Get your race flats on and its time 4 x 80 meter strides at 70% 80% 90% 95% effort and walk slowly back as the recovery. Nice article on racing flats – HERE

10 KEY WORKOUTS:

I am listing 10 key sessions here to get that Mile personal best. What you do between the sessions is simple, its easy running of 25 mins to 45 mins max at your comfort recovery pace and not blitzing it like a Kenyan running the London marathon. Its up to you how many runs you do between the sessions and that’s your call. But remember its about getting the sessions done at decent quality level and using the easy runs to refill the body tank.

1 – Monday 27th June
Find a decent park or sports fields for this session.

Warm up as above and then 8 x 70 secs with 60 secs recovery between reps.

You wont know how far you are running but just run free, fast and in control and concentrate as those reps will get hard about number 5 if you are doing it right.

Warm down jog for 10 mins

2 – Thursday 30th June
Track time (if your in London see what tracks are about near you and check opening times – HERE. This is one of my favorite sessions for the miler.

15 x 200m off the rep time before as recovery, so if you run 37.3 secs you get that as the recovery time and you go again. If you think running slow means more recovery that means you cheat yourself out of the target time.

Remember use the site to the working out what times you need to set out to run on the reps (not reminding you again).

3 – Saturday 2nd July
Track work – yes you guessed it WARM UP correctly.

Then its Bends & Straights.

That’s 100m fast 100m jog for 12 laps.

How fast should you run? Well I say as fast as you can cope with but not like your Usain Bolt. More like that 80% stride you in the warm up. Don’t time it, just run it free and enjoy it the sensation of speed.
Your call if you run the bends fast or maybe you want to run the straights fast?

4 – Tuesday 5th July
Track work – nice session this, and time to feel like a real miler.

Session at target mile pace for the 600m & 400m and then getting faster as reps decrease in distance like you are trying to outkick Seb Coe in a “Phoenix from the flames” moment.

A. 600m (2 mins rest), 400m (2 mins rest), 200m (60 secs rest), 100m

Take 5 mins rest/walk/jog and have an SOS then back at it and see if you can beat the first sets times as target.

B. 600m (2 mins rest), 400m (2 mins rest), 200m (60 secs rest), 100m

5 – Thursday 7th July
Park time session same place as you done the session on the 27th June.

Warm up – then its 12 x 50 secs off 70 secs rest – keep those recovery times spot on and keep on the workload output in the reps. Its going to be tough but your know your going places by the end of the workout.

Warm down.

6 – Saturday 9th July
Track workout

Warm up

Reps at race pace (yep do some admin on that site)

A. 4 x 400m off 90 secs recovery

10 mins rec between sets

B. 4 x 400m off 90 secs recovery

Warm down

7 – Tuesday 12th July
Track Workout

Warm up and get in the competitive zone “FOCUS on the task in hand”.

Time trial day – yep your going on the track and you will do 3 laps at race target pace. That’s 1200m on the track and see if you can get someone to time you and shout your times every 200m to keep you target.

Take a rest for 15 minutes jog/walk hydrate.

Then do 5 x 150 at stride pace you do in the warm up and take a 250 walk between the reps.

Warm down

8 – Thursday 14th July
Track Workout – nice quality feel fast session at slightly faster than race pace. Maybe drop your target time down on the sheet by 15% for the target rep times but that’s your call (see disclaimer at end of article). This session will be over before you know it so give it some.

Warm up

1. 300m (90 sec recovery), 150m, (60 secs recovery), 100m

5 mins recovery walk/jog

2. 300m (90 sec recovery), 150m, (60 secs recovery), 100m

5 mins recovery walk/jog

3. 300m (90 sec recovery), 150m, (60 secs recovery), 100m

Saturday 16th July
Track workout – “The need for speed”, Run these free and as fast as you want and try make each one faster than the last but work into it and enjoy running fast like it’s the last 200 of the race.

Warm up

5 x 200m with your target time as the recovery period. So if you aim to run 5 mins for the mile you get 5 mins recovery time between reps but stay warm and stretched.

Warm down

9 – Monday 18th July
Almost at race day now – so nothing hard, its chill time and get into the SOS partner music listings Evermix 

Track Workout

Warm up

And its easy 4 x 120m stride outs with walk back recovery at a comfortable fast pace.

Warm down

10 – Wednesday 20th July
if in UK enter the SOAR MILE & run new personal best for the MILE.  If not then get your friends to cheer you on to a PB at your local track.  Even get a few of them to pace you.

These are hard sessions, so make sure you are fit enough to take them on, and stop straight away if anything stars to hurt. 

 

Matt Yates ran his first sub 4 mile at 20 years old and has a mile PB of 3.52. Matt was the winner of the New York, Madrid, Sydney, Edingburgh and a whole host of mile races round the world and was one of the worlds top 1500m athletes in the 1990s.

He recently started coaching at the age of 46 and in no time has built up a group of highly succesful young British middle distance athletes. Read more about his training group here in Left Spike magazine – HERE

 

SOS tops independent research trial for effective hydration

in SOS MAGAZINE/Uncategorized

SOS subjects’ hydration status significantly improved in an independent research trial.

 

A combined independent study, led by Coventry University and Newman University, in the United Kingdom, analyzed the effectiveness of rehydration beverages following an interval training session in highly trained middle-distance runners.

 

SOS was compared against an electrolyte sports drink tablet (Nuun) and a placebo of flavoured water.

 

The results were resoundingly in SOS’s favour.

 

Within 12 hours of drinking SOS, the subjects had recovered their plasma volume and body mass completely.

 

When taking the electrolyte tablet, or flavoured water, neither plasma volume or the body mass of the subjects had recovered to pre work out levels, therefore increasing their risk of dehydration.

 

This study identifies that the subjects who used SOS hydrated faster and more effectively than those subjects who used other drinks.

 

See Fig 1. and 2.

 

What does this mean?

Simply put, taking SOS facilitates hydration and recovery better and faster than water or Nuun tablets.

 

In sports, hydration is critical. According to Gleeson et al., a loss of 2% body weight can lead to a 5% loss in performance over 10km and a 3% loss in performance over 800m / Mile. That could be the difference between a sub-4 minute mile or a 4:06 mile, a loss of 1 minute 45 seconds over 10km for a 35min target 10km, or the difference between winning and finishing out of the medals.

Fig1 Body Mass

Figure 1: Mean (±95% CI) percentage change in body mass. Placebo (PLA):6% chance of an unlikely benefit; SOS: 84% chance of a likely benefit and ESD (Nuun): 6% chance of an unlikely benefit (Hopkins, 2000).

 

Starting the day in a negative dehydration state will diminish recovery and quality of subsequent workouts. Dehydration can lead to headaches, tiredness, fatigue and potentially more serious complications.

 

 

 

Figure 2 Plasma Volume

Figure 2: Mean (± 95% CI) change in plasma volume. SOS: 81% chance of a likely benefit Vs. ESD; SOS: 96% chance of a very likely benefit Vs. Placebo and ESD (Nuun) 63% chance of a possible benefit Vs. PLA (Hopkins, 2000).

 

 

 

With proven scientific results, SOS should be in every runner’s bottle, whether to hydrate between rounds in competition, to use before, during and after a workout, or to help you stay hydrated for what everyday life throws at you.

 

SOS can be purchased from www.ineedsos.com

 

The Story Behind SOS Hydration

in SOS MAGAZINE/Uncategorized

The Story Behind SOS Hydration

 

Who are they?

 

Brothers James (British Champ) & Tom Mayo (sub 4 miler), who are two ex International Middle Distance Athletes & Blanca Mayo (James wife) a Medical Doctor.

SOS Founders 

 

The Background:

 

Back in the 2004 Tom was in the shape of his life and was racing in Spain where he got severely dehydrated due to the unusually hot temperatures. On his return to UK, Tom was consoled by older brother James, who himself was a former international athlete, they discussed the ‘Why’s, What’s & If’s’ after Toms experience and missing out on a huge opportunity to PB and Olympic selection because of his poor preparation and the lack of a decent retail sports hydration product on the market.

 

It was here that the brothers James and Tom vowed to embark on a quest for a suitable alternative to the mass market surgery sports drinks and maybe they just could create the “best in class” product for sports hydration? They began by comparing notes, researching and mixing different products together, from the classic flat coke and salt mix used by athletes in the past, to mixing one part orange juice to four parts water, however no one seemed to offer a solution that could help the active sports person or solve high level performance hydration requirements.

 

Some years later in 2011, by pure chance a seminal moment happened in Tom’s living room, whilst Tom, James and Blanca were chatting about the quest to find a better hydration solution for athletes, James turned on the news, which was reporting the drought in East Africa and the serious critical issue of dehydration in children. It was this ‘Eureka’ moment that Blanca turned there attention to medical products that treat extreme dehydration used in disaster zones and ER departments – the first drop of SOS was born.

 

 

The Problem:

 

  • Dehydration can lead to a 25% loss in performance, which is BIG.

 

  • Sports drinks don’t replace the correct amount of electrolytes in the body

 

  • We (and most runners) used to make our own concoctions because the sports sugar based drinks just don’t work.

 

  • The so-called sports drink companies have formulas that are almost 40 years old.

 

  • The sports drink companies sponsor ‘Teams’ and ‘self fulfilling research’ at universities they pay, which endorse the ‘sugar is needed’ myth to please the general population’s artificial sweet taste buds – in the meantime contributing to kids obesity and poor dental health and also ignoring the fact that their sponsored elite athletes don’t use their products (We know. You should see our SOS delivery address book).

 

We can honestly say we never met ANY athlete on the world circuit in our day that said ‘WOW’ that sports drink helped me perform today. Because they DON’T till NOW!

 

The Solution:

 

So with real medical credentials of treating dehydration and first hand world-class athletic experience, SOS have a team who could test and medically trial the best formulas to solve dehydration once and for all.

 

(Doctor) Blanca set to work creating a hydration formula specifically designed for active lifestyles based off the best medical science and the best sporting research into sweat loss using Tom, James and friends as the product testers.

 

The Result:

 

  • A hydration drink mix as effective as an IV drip.
  • A hydration drink that replaces the correct amount of electrolytes and not a token gesture.
  • A hydration drink that is Low in calories / Low in sugar product.
  • A hydration drink that’s focus is purely and only electrolyte replacement for the athlete.
  • Oh, and it’s also good for active lifestyles and the odd celebratory next day hangover too (yes, we know, we tested it, it works).
Those were the days ...
Those were the days …

 

The Wish:

 

If dehydration can lead to a 25% loss in performance what could we have achieved had we had SOS back then?

 

Check out the rest of the story of SOS here:

www.ineedsos.com

 

Craft Beer, Running and SOS .. what a combo!

in SOS MAGAZINE/Uncategorized

Three of the best weekend activities all combined into one.

SOS Hydration is excited to announce that we will be continuing our sponsorship of the 2016 Rocky Mountain Brew Run’s (RMBR).

RMBR

The RMBR series is a running tour of some of the best microbreweries across Colorado, a state that produces almost 2 million barrels of craft beer per year, the 3rd most in the United States!

 

The 7-event series begins April 30th (just as it should be warming up!) at Oskar Blues Brewery in Longmont. Each event kicks off with an informal 5k; run, walk, skip, jump… whatever you feel like doing to get your weekend started off the right way in the Colorado sunshine!

 

Following the 5k each participant receives a well-earned SOS, a microbrew and a signature pint glass before the real fun and festivities begin: the Beer Olympics, a series of fun challenges that of course involve the best beer on offer.

 

To make the day complete, select breweries will have food-trucks on site with gourmet twists on classic meals and music to make sure there is something for everyone!

 

This year RMBR have opened applications for “Team Brew”, an exclusive group of 20 ambassadors that earn free beer, entries and merchandise for volunteering at a couple of events and spreading the good word of beer and running! Submit now as entries close soon. Link here

Team Brew

Check out the RMBR website: www.rockymountainbrewruns.com

 

 

Marathon Fueling by Laura Thweatt – 1st American 2015 NYC Marathon

in SOS MAGAZINE/Uncategorized
Whilst the weather may be cooling off in US and Europe, many of us are starting to gear up for two iconic marathons – Boston and London – early in the spring of 2016.
Now is the time to sort out the training plan and buy the kit, but many a runner forgets one key ingredient: Electrolytes.  Yes we all know the marketing gimmick about the gels but its electrolytes that get you round.  After all when you sweat it’s not just water you loose, its sodium, potassium, chloride and magnesium.  If you don’t replace these and in the correct amounts, then your training and ultimately your race day will be adversely affected without you even knowing it.
SOS asked Laura Thweatt, the 1st American home in the 2015 NYC Marathon, to give us her lowdown on training and racing from a marathon fueling perspective.
Who's ready to run?!
Who’s ready to run?!
The Learning Cycle:
Going into my first marathon I knew very little in regards to the type of fueling needed to successfully complete 26.2. What I did know was that I did not want to find myself at mile 15 running straight into the dreaded “wall.” Having been a competitive runner for the last twelve years I understood that electrolyte drinks were a key component in hydrating pre race and rehydrating post race. As we sweat during a run or race we are loosing important minerals, such as sodium, that a few gulps of water cannot replace. During a marathon it is crucial that you are rehydrating and replenishing what you are loosing though sweat in two plus hours of exertion.
Why SOS:
My coach Lee Troop kept stressing the importance of getting fluids down during the race, and that the gels were there as back up just in case I was struggling to get down my drinks. SOS Rehydrate provided the perfect balance of sugars and sodium, two essential components in preventing the bonk by replenishing the body’s losses.
Practice makes perfect:
Long runs are a great way to practice fueling and thus finding out what works for you individually.
When and how much SOS did you drink:
I took 5 x 8floz (250ml) bottles of SOS one at 5k, 10k, 15k, 20k, 25k.
Favourite Flavour:
I used SOS Mango as my go to flavor in training as well as in my debut at NYC Marathon. Good luck to everyone out there training! May the force be with you 🙂
 Laura Thweatt electrolyte drink SOS
There you have it.  Marathon Fueling the simple way.  Thanks Laura and best of rehydrated luck for marathon number 2.
SOS wishes everyone safe, fun and rehydrated running.  May this in some small way help you achieve your goals.

The drinkable IV, SOS Recovery Hydration, has arrived

in SOS MAGAZINE/Uncategorized

The drinkable IV, SOS Recovery Hydration, has arrived

 

SOS is excited to announce the release of the highly anticipated new addition; the Mango flavoured “Recovery Hydration” formula.

 

Dehydration isn’t just for the sports field, it’s a round the clock issue, and is the number one cause of daytime fatigue. Within sleek metallic black packaging, the new recovery specific hydration is as effective as an IV Drip for combatting mild to moderate dehydration.

 

The new formula is in response to demands from our consumers who want something that can tackle dehydration during the daily grind. Be it recovering from an evenings excess*, to staying hydrated from a long day in the office.

 

SOS Recovery Hydration has been formulated by Co-Founder Blanca Lizaola MD., through applying proven medical and sports science to tackle dehydration fast. Containing the correct balance of electrolytes, no artificial additives and utilising Cane Sugar with only 10 calories per stick, SOS helps you absorb three times more water than water alone.

 

CEO and Co-Founder James Mayo is ecstatic about the long-awaited arrival of the Recovery formula: “over the past four months we identified that our consumers and athletes daily state of dehydration was a key factor in maintaining a fully functioning body. People were hydrating for a workout but did not treat their bodies the same way when out socializing. The key factor was to develop a fruitier product with the same IV capabilities that satisfies people’s demands to work hard and play harder.  We call it “Lifestyle Survival”.

 

About SOS:

 

Founded in 2013, SOS is a doctor formulated hydration drink. SOS is based on the proven science of the World Health Organisation (WHO) Oral Rehydration Guidelines, as well as the American College of Sports Medicine research on dehydration.

New SOS recovery hydration 20ct box
New SOS recovery hydration 20ct box

 

SOS is free of artificial additives, has 3x the electrolytes of the average sports drink with just 1/6 the sugar. When mixed with water an SOS helps the body to absorb 3x more water than from water alone.

 

* SOS does not in any way support or encourage underage, excessive, or irresponsible drinking.

 

James Mayo, CEO & Co-Founder

James is as former professional athlete and Army Veteran.

 

Blanca Lizaola MD, Chief Medical Officer & Co-Founder

Dr Blanca is a qualified medical doctor with a specialty in Internal Medicine and a passionate focus on GI.

 

Website: www.INEEDSOS.com

Contact: info@sosrehydrate.com

Social Media: @sosrehydrate

#recoveryhydration

 

The importance of self massage in recovery

in SOS MAGAZINE/Uncategorized

The Importance of Self Massage in Recovery:

Recovery is vital to performance. The body needs time to repair itself. Self massage and proper hydration are the keys to the door.

This month we have teamed up with the team at Addaday who have kindly offered to give away several of their cool massage stix. We have been using one and they rock.  We will also throw in a months supply of the new SOS because you know the importance of hydration in keeping muscles loose!  Share and tag this post #sosaddaday to be in for a chance to win.

 

Perfect mix, SOS with Addaday
Perfect mix, SOS with Addaday

Here Addaday’s distinguished PT, Robert Forster explains the benefits:

 

Every physical therapist wants you to know that your body needs attention every day for it to continue to function properly throughout life. Whether you exercise regularly or not, everyday life leaves your muscles tired and tight, and your joints off center. Stretching and self massage techniques are the key tools to mitigate the physical toll of everyday life, and of your workouts.

With athletes and desk workers alike, much of our work is focused on mitigating the damaging effects of daily activities. Long days, poorly-designed chairs, and poor posture all work to corrupt your alignment and stress your joints.

So why should we use self massage??

 

1) Increase circulation: Manipulation of the muscles causes the blood vessels to dilate and pump more blood into the muscles and fascia.

Benefits:

  • Before Exercise: warms up the tissues and make them more pliable to stretching, and less prone to injury.
  • After Exercise: flushes the residue of exercise (i.e. metabolic waste products) from the muscles to hasten recovery.

 

2) Treats Connective Tissue scarring and muscular adhesions, which result from normal training and body imbalances.

Benefits:

  • Before Exercise: breaks down dysfunctional scarring that forms as your body attempts to heal from the stress of your previous workouts. Helps create functional scarring that makes you more resilient to injury.
  • After Exercise: relaxes tired and tight muscles, works out the knots (muscle spasms) that occur when muscles are overtaxed.

 

3) Sensory Stimulation from the proprietary, textured surfaces of massage tools stimulate the nervous system to create a reflex relaxation of the muscles, much the same way acupressure works.

Benefits:

  • Before Exercise: works out the knots and relaxes the small muscle spasms, known as trigger points, which result from workouts and daily life and interfere with proper muscle and joint function.
  • After Exercise: relaxes muscle spasm that occurs in fatigued or overtaxed muscles.

 

“Recovery is when your body actually grows stronger and more efficient. It is when the benefits of your hard training are realized. Working hard is easy, everyone knows how to work hard, but those who work hard at recover are the ones who win,”

— Bob Kersee, the most successful track & field coach, with over 50 Olympic medal-winning performances.

 

Only during recovery does your fitness grow. Workouts don’t build fitness, they break your body down, and only if you allow recovery time and actively help your tissues heal, do you become stronger and more fit.

 

Hydration the SOS way
Hydration the SOS way

Recovery is not laying on the sofa eating comfort food. There is nothing passive about recovery. Recovery is an active process where light “adaptation” workouts stimulate recovery better than rest alone. Light workouts are akin to the self-cleaning oven, where the heat is turned up to burn off the residue from cooking but no roast is placed inside. Light workouts provide the body the same opportunity to do house cleaning functions without having to recover from the damaging effects of a new workout. With the increased core temperature associated with recovery workouts, your body sets into motion an army of heat shock proteins that immediately go to work repairing an rebuilding tissues damaged by training.

 

With light activity, the vascular system is stimulated to increase blood flow to the muscles, delivering oxygen and nutrients to aide recovery. The muscle cells, stimulated by a release of hormones, step up the reparative functions and grow stronger. Similar occurrences improve connective tissue and bone repair as well. Stretching and self massage efforts before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. In this way, your stretching efforts go further toward elongating connective tissue and helping tendons and ligaments heal and grow stronger. A good indication of when your structural system is recovered and ready for another hard workout is when the stiffness from the last hard workout is absent.

 

Self-massage, with the use of massage sticks and rollers, is one of the best methods to aide recovery after workouts. Manipulation of the muscles and tissues increases blood flow, breaks down muscle and connective tissue adhesions, and promotes adaptation of these tissues to withstand the rigors of your training as you progress toward your goals.

You will feel the fatigue and tension leave your body. When coupled with stretching and icing sore areas, these self-recovery techniques can make a very significant contribution to the adaptive process you seek, along with increased fitness.

 

Add that to some properly hydrated muscles and your recovery has just gained in effectiveness!

What is Addaday:  Scientifically-designed massage sticks, foam rollers, bodywork balls, and a flexible massage device called the Boomerang, all incorporate varied surface textures and shapes designed to release muscle and tendon adhesions, and provide a daily realignment of your joints.

#sosaddaday
#sosaddaday

 

When to take SOS by founders James & Tom

in SOS MAGAZINE/Uncategorized

 

 

When to take SOS?

As we know hydration is vital, knowing when to take SOS will help you hydrate effectively and you compete to your potential.  Here are some tips from the two founders and runners James and Tom.

 

Those were the days ...
Those were the days …

BEFORE:

It is important to be hydrated before exercise or competition, hence it is vital to know your hydration/nutrition needs. To be reminded then check out http://sosrehydrate.com/knowing-hydration-status/

Know your sweat rate, work out conditions and hydrate accordingly. We suggest taking an SOS in a water bottle sipped about an hour before.

The great thing about SOS is that it gets absorbed super quickly meaning that it wont loiter in your stomach giving you a stitch later.

 

DURING:

During competition, depending on the intensity here are our suggestions:

 

Road, marathon and ultra runners:

Those running anything over 10km, then we suggest you pre mix some SOS in a bit of water as a concentrate to add to your drinks on route.

SOS is not suggested to be drank with gels as the excess sugar affects the absorption.  It’s ok to use as a rinse to get rid of the gloopy gel.  Keep 15 min either side of a gel for best possible absorption.  After all gels aren’t needed for events under 1hr of duration.

Have 1 SOS per few hours of running.  This will not only keep you hydrated, but will ward off leg cramps.  SOS helps absorb the water faster than water alone, then liquid wont be sloshing around your stomach, rather it will be set to work where its needed most.

 

Middle and long distance track:

The founders former events.  Those middle and long distance track runners haven’t got time and its not needed during the race but ensure you are hydrated before and especially after.

SOS 800m Track Classic
SOS 800m Track Classic 2014

Sprinters:

SOS is great between rounds. Citrate buffers lactic acid, sodium keeps you hydrated for longer, potassium and magnesium will aid muscle contraction and prevent fatigue.

 

Field eventers and jumpers:

Its hot out there in the middle of the track and you are getting dehydrated just sitting there waiting for your next round.  Take a bottle mixed with SOS to keep you hydrated throughout the competition.

 

POST:

As soon as competition has been completed then take an SOS with a water bottle.  This will replace lost electrolytes, the citrates will buffer the lactate and the magnesium will aid recovery.

SOS is based off proven medical and sports science, it provides what you need while you are running.

 

Where else are electrolyte drinks handy?

 

Flights:  Immobility, decreased air moisture are some of the factors that lead to dehydration and jetlag while flying. Drinking an SOS just before landing will hydrate you faster, aid recovery from jet lag and help you adapt to the environment quicker.

SOS flying

 

Stomach upset: Especially relevant when traveling abroad for competition. Nausea, vomit, diarrhea, bloating and stomach cramps will decrease performance. SOS’ formula activates a mechanism in your gut that absorbs water faster, hydrating you faster when you need it.

Hangovers:  You have completed your ambition, won your personal race and now its time to celebrate!  Alcohol dehydrates you and hangovers are mainly dehydration related.  Take an SOS before you end your nights celebrations to help get you back to normal.

Lifestyle survival

Is SOS Informed Sport ratified?

Yes

We are as anti drug as you are and want to ensure our athletes are safe from any banned substances creeping into our products.

SOS Rehydrate logo

What is SOS?

SOS was created by mixing James and Tom’s elite running experience with Blanca’s medical knowledge. Based on the World Health Organization (WHO) Oral Rehydration Therapy (ORT) standards and the American College of Sports Medicine recommendations, SOS provides the optimum amount of electrolytes with the fastest possible absorption capabilities for athletes.

www.sosrehydrate.com

Happy Running

James and Tom

 

Knowing your hydration status

in SOS MAGAZINE/Uncategorized

Knowing your hydration status is key to performing at your peak.

The great news is that it isn’t rocket science.  SOS founder Dr Blanca gives us some top tips

SOS Rehydrate

Knowing your hydration status

There is no rule of thumb when it comes to hydration. Everybody is different and has different needs. Learn to listen to your body.

The best way to assess your hydration status is through your urine.

1 – Understand that when you are hydrated you should be urinating a similar volume to what you are drinking.

2 – Urine color: by urinating light clear urine you will know that you are properly hydrated. Dark, orange and small amount of urine reflects dehydration.

 

Are you a salty sweater?

Not everybody needs to consume the same amount of sodium. There are some signs that can help you realize how much of a sodium sweater are you:

  1. a) Muscle cramps: sodium, chloride and potassium are the main electrolytes involved in muscle contraction. When any of these electrolytes are low or when there is not enough muscle perfusion due to dehydration the muscle contractility process will be impaired.
  2. b) After drying, your clothes will have white lines on your clothes
  3. c) When getting sweat in your eyes they will burn or even your sweat will taste salty

Dehydration affects performance

Next time you need hydrating remember these easy steps and hydrate accordingly.

To learn more about the science of SOS check out our science page www.sosrehydrate.com

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