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 home gift shop advertise on about 's races 's sponsors 's articles product endorsements contact 's awards & accolades make custom gifts at cafepress my other accounts lynn smythe 1 following 54 followers blog diva network backyard diva craft diva cuisine diva horror diva run diva sports nutrition diva sponsors lijit search bikediva delray beach, fl sport: road cycling photos i videos i updates categories athletic sponsorship bicycle recalls bicycles news sponsors bike gear bike racing bike routes bike shops book reviews charity bike rides clothing & accessories crits & circuit races cross training cycling tips cyclocross electric bicycles florida bike clubs florida bike rides florida bike shops florida news food & nutrition fund raising events mountain biking movies multisport non profit charities press releases product reviews road biking running social networking swimming time trials trade shows triathlons & duathlons uncategorized urban biking websites & blogs the sports zone duathlon blogs duathlon.com duathlon news do duathlon twitter moms: the influential moms network get the twittermoms blog network widget and many other great free widgets at widgetbox ! not seeing a widget? ( more info ) 09/21/2011 proper arm swing improves your running form above: showing poor arm swing while running. arm swing while running what a difference a couple of weeks makes. the photo shown at the top of this blog post was taken on august 20, 2011. i was participating in a short run after the season kickoff for the team in training winter marathon team. the members of the team that live in south palm beach county do their weekly saturday training runs out of red reef park in boca raton. as you can see in the photo, i used to run with my arms swinging all over the place and crossing the front of my body. all the magazine articles and books i've read on running never mentioned a lot about what to do with your arms. roy wallack's book, run for life , offers a brief insight on how a poor arm swing can lead to poor running mechanics which can lead to aches and pains and eventually injuries. wallack says that runners should have pendulum arms: " to direct all your momentum forward, swing arms vertically along the side of the body with elbows bent at a 90-degree angle or less. don't swing them at an angle across the chest, which directs your momentum cross-ways and places additional compensating forces on hips, shoulders, knees, ankles and back ." above: e3 grips by biogrip, inc. a tool for proper arm swing i've been trying really hard to pay attention to what my arms are doing during all my runs. i seem to have less right hip flexor and lower back pain now that i'm not swinging my arms wildly about. but because i had been running for the past 3 years with improper arm swing, i am currently seeing a chiropractor for weekly adjustments, to help get my back, spine and pelvis back into proper alignment. wallack discovered the e3 grips , made by biogrip, inc., to help him keep his arms in the correct position, while learning a more efficient arm swing. i don't think i would resort to buying a pair of the grips, i can't imagine running while holding something in both hands. you can get the same effect by pretending you are holding a joystick in your hand and are trying to push the side of your index finger with the tip of your thumb. the grips have a suggested retail price of $39.95; if you are interested in learning more about the e3 grips, visit their website: http://biogrip.com/ . recommended running books i have loads of books covering various swim, bike, run, strength training and nutrition topics. here are a few of my favorite running books that can help you improve your running form. all three books are proponents of having a mid foot strike, as opposed to being a heel striker, while running. i changed my running form from being a heavy heel striker, to that of a mid foot striker, over one year ago. but that is a topic best reserved for another blog post. pose method running - dr. nicholas romanov chi running - danny & kathy dreyer run for life - roy wallack above: coming out of the water at the 2011 fau sprint triathlon. my arms almost look okay here, elbows still splayed out a bit too wide and flapping like chicken wings, not an attractive look. disney marathon i am doing the goofy race & 1/2 half challenge in orlando in january with team in training. participating in both the disney ½ marathon and disney marathon is called the goofy race and ½ challenge. i will be participating in this event with my local team in training chapter, while helping to raise funds for the leukemia & lymphoma society . disney will be my first running event with team in training. i have completed 5 century bike rides and 2 triathlons with tnt since 2006, while helping to raise over $30,000 for cancer research. my fund-raising page is located at: http://pages.teamintraining.org/pb/wdw12/lsmythe . take care, lynn smythe aka the posted by lynn smythe on 09/21/2011 at 11:29 am in news , cross training , fund raising events , running | permalink | comments (0) | trackback (0) digg this | save to del.icio.us 09/20/2011 compression tights & compression triathlon shorts cw-x conditioning wear i recently had a chance to test out compression tights and triathlon shorts made by cw-x. i had been wanting to get a pair of compression tights to start using as a recovery tool after my long bike rides and runs. i figured the compression tights would also double as running tights in the winter and the tri shorts can be worn for regular biking and bike-to-run bricks. i probably would not wear them for any of my races, too many sponsorship obligations so i am usually racing in official team gear for team odwalla or one of my other sponsors. cw-x has a size guide on their website. they say if your height and weight has you falling between sizes to choose the next size larger. i ordered the compression shorts and tights in women's size medium. in addition to the tights and shorts, cw-x makes a complete line of compression gear including: arm sleeves calf sleeves socks support bras running and triathlon tops compression gear features according to cw-x their compression gear has a variety of features: warm-up - establishes the optimum state to begin your workout safely and effectively. training zone - maintains peak performance and stabilizes temperature during activity. cool-down - helps the body slowly return to its resting phase. recovery - facilitates circulation and venous return, minimizing lactic acid build-up and muscle soreness during and after activity. above: cw-x women's ventilator triathlon shorts. above: cw-x perform-x compression tights 's verdict both the compression tight and compression shorts were a little bit tricky to get on. they kind of reminded me of putting panty hose on, work from the ankle up to the knee then finally pull them up to your waist. you work on getting on one leg at a time, and since they are so tight, it also kind of reminded me of putting on my wetsuit. at first i thought i wasn't going to like the tri shorts, as they hit just above the knee. that is way longer than any of my other biking or running shorts. but once i started running, it was heaven! i normally have a lot of hip flexor pain, due to tight it band, but the shorts felt like i was getting a message the entire time i was running. and they have a very light weight chamois pad to make the transition to biking comfortable. above: my husband and i at the completion of the 2011 st. anthony's triathlon. yes, i found the beer tent right after crossing the finish line. disney marathon living in south florida i will mainly use the compression tights as recovery gear to wear at home after my long run and bike workouts. but it does cool down for a day or two during the winter in florida, so i might actually get a chance to wear them while running. i am doing the goofy race & 1/

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