Summer Hair Care for Runners

I like to think of it as an interest but others might call it an obsession but lately I've found myself watching hair videos on YouTube. 

Lots of them. 

My interest is primarily in braiding as my hair is finally long enough to begin to do some of the more intricate styles. Waterfalls, lace, rope, French, Dutch, fishtails – I've tried them all. 

I've wondered, though, if all the twisting and re-twisting affects my hair so when I went in for highlights the other week, I brought up the topic with my hair stylist. Amy, who owns the cutest little shop just north of downtown, assuaged my fears and said the braiding was unlikely to break my hair so long as I was twisting it dry.

However, she did have once concern: how I treated my hair during the summer, especially as a runner. The season of bouncy pony tails and sweat-soaked runs can do a number on our hair, she says. 

Here are some things to keep in mind:

• Hair is at its most fragile when its wet. While the idea of pulling out an elastic from a sopping-wet messy bun seems divine after a long run, be careful. Hair can break if you aren't gentle. You can wait for it to dry or use no-damage hair elastics. I prefer to keep my hair neatly braided (surprise, surprise), which means that I don't have to pull the elastic through as much hair.

• Just like it can your skin, the sun can damage your hair. Not only can it discolor your strands but it can cause them to be brittle and dry. It also leads to split or broken ends and thinning. There are hair products available with SPF but Amy advises wearing a hat or buff to keep your mane covered. 

As if I needed a reason to bust out the Nuun trucker hat!

• Wash with caution. Most hair experts advise that it's not smart to wash your hair every day. However, when my hair is dripping in sweat, there's nothing more that I want to do than lather up in a refreshing shower. My stylist Amy suggests that rinsing the hair can work wonders without stripping the hair. One word of advice, though: Make sure the water isn't scalding as hot water can affect the hair. When I asked about dry shampoo, she said that from her perspective, dry shampoo is an occasional product and not a replacement for washing your hair. An alternative could be a sulfate-free shampoo, which has a more mild detergent than traditional 'poos and is less likely to damage the hair.

• Time for conditioning. With all of the washing and sun exposure, it doesn't hurt to be proactive about your hair. A good hair mask used a couple times a week in place of condition can add moisture back into your strands. I, personally, have been doing this for several months, and it helps me keep my hair smooth and soft. I'm using a Macadamia Natural Oil Masque that a friend gave me about twice a week. Amy, who uses natural and eco-conscious products, does advise that many of these products aren't necessarily "clean" and to be sure to read the labels when selecting a product.

What are your tips for keeping your hair healthy?

A Runner's Guide to Summer Essentials

"You should probably start wearing sunscreen."

My work husband, full of the snark as one would expect, did have a point - even if he was sort of wrong and I sort of didn't care. For a redhead, my skin has become an almost unbelievable shade of tan. I have lines from my Oiselle strappy bra and others from a mesh tank I got at JC Penney. There's an odd ombre look from shorts and then shorter shorts. My face has almost reached its threshold for tan, my nose almost permanently a pinkish red.

As if my sweat-drenched clothes weren't enough of a reminder, my glow is proof that summer has arrived. And though it's easy to remember to take care in winter - gloves, tights, hat - I find it equally easy to forget to take precautions in the summer. It's warm! I only need 5 seconds to get dressed! Let's go!

We all know that there's more to fair-weather runner that that. We should put some thought into getting ready for a workout - whether it's an easy 3-miler or a long run with some goal pace miles thrown in.

Here are my summer running essentials:

NAAWK sunscreen. Red hair, pale skin requires good sun protection, and my favorite is NAAWK. I fell in love with this brand when I ran Hood to Coast last year, and it got me through many brutal miles along the Oregon countryside. Its ingredient list is recognizable and natural, the smell is pleasant, it's not greasy and it doesn't burn your eyes when you sweat like a beast. It comes in SPF 30 and 50, in lotion and continuous spray - all of which I've used. The price is right, too, at $9.99 for 6 ounces.

A good hat. While sunscreen is a necessity to protect from harmful rays, I still like to wear a hat. It keeps the sun out of my eyes. And, as a girl with short hair that can't be pulled up, it keeps my mane tamed and out of my face. I'm particularly fond of my Saucony cap (similar here) that I got free with gift during an event at my local running store. It's comfortable, has a nice brim and doesn't fall off my head, thanks to an adjustable bungee cord.

NUUN Energy. On the best of summer runs, my face might feel a bit grainy. On the worst, I look like a salt rock on the bottom of the Dead Sea. There's no denying it - I'm a salty runner. It's why I rely on NUUN to power me through longer workouts and help me recover from all of them. I typically drink a glass before and after every summer run to keep my electrolyte balanced, and I will bring it with me on longs run for extra help. (I either wear a hydration pack or split my fuel belt bottles with water and Nuun.) I am particularly fond of the Energy line, if even for the placebo effect. It has caffeine for an extra kick and B vitamins can help athletes perform at higher levels (source). Oh, and it tastes good.

Hydration source. You have to have a way to drink that Nuun, right? I have tried out many a handheld and hydration system, and my favorites come from Nathan Sports.  For single-digit runs, I like the QuickShot Plus. It's easy to hold and with an 10-ounce bottle, the weight of the liquid doesn't throw off my stride. Ten ounces not enough? The bottle can be filled at a park fountain with ease. For longer runs and now triathlon training, I favor the Intensity Vest. The bladder holds 2 liters of liquid, which is more than enough to carry you through the miles on the hottest of days. I like it, too, because it doesn't rub my birthin' hips the way a belt does.

PRO Compression low trainers. Sweat + friction = Gnarly blisters. As such, wearing the wrong sock can wreak havoc on the feet. It's paramount to find a pair that is designed for running, made with a wicking material and doesn't slide around. It's a bonus if my second toe doesn't poke through. And it doesn't with PRO Compression low trainers. While many might think of the company for its over-the-knee marathon sock, the low trainers are just as awesome. They hold tight to the feet, don't slip and come in fun colors. They also come up just a tad higher than some other running socks, keeping the back of the shoe from rubbing. And, at $25 for two pairs, it's not a bad price. Use code FUN to save 40 percent and get free shipping on the lavender version. That's $7.50 a pair, folks!

What are your summer running essentials?

Disclosure: I am an ambassador for Nuun and PRO Compression but I was not required nor even asked to write this post. All opinions are my own and no compensation was received.

Summertime Madness

This morning was crisp. Cool. Breezy. It was a better day to run than bike but after logging miles Tuesday, Wednesday and Thursday, my legs craved a break.

Thanks to some newly available free time, Mark was kind enough to take my bike off the trainer and change the rear wheel. He pumped up three sets of tires and hooked up the Burley Bee trailer. I filled bottles with Nuun and cups with snacks. We dusted off helmets and adjusted straps.

At 7:45 a.m., nearly an hour later than we'd set off on foot, we put shoe to pedal and headed off.

We rode 2.5 miles to a tucked away play area where Miles could run and swing and slide to his heart's delight. I hovered a bit, still unable to believe that my little baby is not really a baby and is more than capable to scale tall ladders and high steps. There were walkers, runners and cyclists out on the trail, waving as they passed by. I marveled that it could be quiet and busy at the same time.

Quiet and busy, I thought. Such is summer life in our house.

With Mark, a teacher, home for summer, the mornings become relaxed. An extra pair of hands means that I can prep meals or get ready on my own. My list of to-do's gets a bit shorter as Mark volunteers to help a bit more, giving us time to can run or cycle, head out on errands. On the best days, we simply sit in the backyard and sip coffee as Miles plays.

The leisure time, though it seems plentiful now, is limited. In two weeks, exactly, we will kick off one of our busiest summers ever.

• June: Hare & Hounds XC 5K (Saturday); ZOOMA Napa Valley racecation (27-30).
• July: Daycare vacation (7-11); Miles' 3rd birthday + party (7); Runners on Parade 5K (12); road trip to Colorado.
• August: Cincinnati trip/wedding party (3); out-of-town visitors; to-be-scheduled trip to Chicago; return to school.  

If anyone is going to be at ZOOMA Napa or is local to Boulder/Denver ... and wants to hear me tell bad jokes, let me know. I'm hoping to find some run buddies to keep me moving at altitude.

Tell me: What do you have planned for summer?

Three Things Thursday: Summer lovin'

Oh, summer. How I love thee. 

Let me count the ways.

1. My teacher husband is home. Having Mark free in the morning means I can do things like run by myself. I was going to try to sneak away but Mr. Miles woke up and then so did the dog and Mark. But I was determined. I put on my shorts, laced up my Nikes and declared I was leaving. I went just over 4 miles through the business area between my house and downtown, and it was so fantastic - the change of scenery. Plus, I think it's super fun to look at myself run in store windows. Call me a narcissist or call me a run curious about her form - I don't care.

2. My getting ready becomes a priority. I came home from my run, made breakfast and then went up to shower - all without turning on Elmo. I was feeling so liberated that I actually drew a bath and read about Peter Sagal's Philadelphia Marathon experience in the latest edition of Runner's World.

Ladies, please take note: My husband is awesome. While he was baby wrangling, he managed to make a pot of coffee and delivered a fresh cup to me while I was taking said bath.

3. Lunch dates and errand running. Mark is a busy body; he can't just sit around all day and play video games. Today, he'll take the dog to the groomer, get his own hair cut and return Miles' first pair of shoes (because we can't seem to get his dang foot in them).

Why, oh why, does Miles need shoes? Well, he learned a new trick this weekend.

I am not sure what kind of Mom Karma I racked up to get his first steps on video but dang it if I did.

Look out, summer, Miles is coming for you!

Grate expectations

People like to tell you that food is not a reward for hard work. I beg to differ.

After spending countless hours (or the sum total of two weekends) getting our yard in shape, Mark and I decided that a celebration was in order. A celebration of the grill out variety.

As luck would have it, I had been selected to host a McCormick Grill Mates party via Crowdtap so I had some help.

The company sent me McCormic Grill Mates Molasses Bacon and Montreal Steak seasonings, Brown Sugar Bourbon BBQ Sauce, Spiced Brandy & Herb Marinade (we didn't use this) and Slow and Low Memphis Pit BBQ Rub. I had never used any of the products but I have to say that I was impressed that the barbecue sauce didn't have high fructose corn syrup. Miles eats off my plate, and I hate giving him ingredients like that.

I used the sauce to make barbecue chicken legs. Of course, that wasn't all. I opted to do a tasting menu of sorts - half-slab ribs (BBQ rub), sliders (Montreal Steak Seasoning) and the BBQ chicken.

I had made it a goal to keep things simple for this party but somehow that didn't work.

We had the sampling of meats, Memphis-style Coleslaw, sweet potato salad (made with Molasses Bacon seasoning instead of the other spices), deviled eggs, a slew of chips and brownies.

Oh, and there was pound cake. Grilled pound cake with berries. As much as I loved everything else, this dish was, hands down, my favorite.

OK, maybe it was that.

How was your weekend?