Apparel Tips
Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
Cotton socks will only lead to blisters; invest in socks designed for running.
Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
Buy running clothes you look good in and that will motivate you to run.
Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!

Community
Join your local running club—check with your local running store fitness center and/or recreation department to find one.
Volunteer at a local race—meet runners support runners and connect with your Community.

Manners
Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
Conscientiously share the trail with walkers, bikers and other runners.
Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
Don’t carry loose change. It will annoy those who are running with you.
Don’t neglect and irritate your family and friends by spending all your time running and talking about running.

Motivation Tips
Sign up for a race as soon as you feel up to it.
Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
Remember that you will have plateaus in your progress and tough days along the way.
It gets easier.
Accept and appreciate the fact that not every single run can be a good one.
Be prepared to remove the words “can’t” and “never” from your vocabulary.
“Do not compare yourself to others. Run within yourself and for yourself first.
Don’t expect every run to be better than the last one; some of them will hurt.
Don’t think too much about it or you won’t do it.
Even a bad run is better then no run at all.
If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
Don’t be discouraged if you don’t experience weight loss immediately.
Start a running blog and read other running blogs regularly.
Running is not an excuse to triple your intake of doughnuts because runners gain weight too.

Nutrition Tips
Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
Each pound you lose makes running a little easier.
Hydrate. Make it a habit to drink water throughout the day.
If you are running very long distance drink enough electrolytes (e.g. Gatorade).
On long runs eat something every hour—whether you feel like it or not.
During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
Avoid eating spicy foods before running and the night before your long runs.
To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips
Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
Do not increase your mileage more than 10 percent per week.
Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
Do not run two hard days back-to-back.
Ice aches and pains immediately.
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
When trail running don’t forget the bug spray.
Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
Make sure you cut your toenails short enough so they don’t jam into your Shoes!
Put some BodyGlide between your toes on long runs.
Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
Do not ice for more than 20 minutes at a time.
Do not use the hot tub after a race. It will increase inflammation and hinder healing.
Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.

Racing Tips
Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
Do not try a marathon as your first race.
For races longer than 5k start out slower than you think you should.
If you conserve your energy during the first half of a race, you can finish strong.
When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
A plastic garbage on race day is a very fashionable cheap disposable raincoat.

Safety Tips
Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
Run facing traffic.
Never assume a car sees you.
Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
Always carry I.D. because you just never know.

Shoe Tips
Try shoes on in the afternoon when your feet are bigger.
Doubleknot your shoe laces so they will not come undone when you run.
Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
Get assessed for the right kind of running shoes.

Training Tips
In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
At first keep your runs short and slow to avoid injury and soreness so you do not quit.
If you are breathing too hard slow down or walk a bit until you feel comfortable again.
Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
Find a beginner training plan for your first race.
Set realistic short term and long term goals.
Keep a training diary.
Soreness one to two days after a run is normal (delayed onset muscle soreness).
No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
There’s no shame in walking.
Subscribe to a running magazine or pick up a book or two on running.
Four laps around the local the high school track equals one mile.
Lift weights.
It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
Do speedwork after you develop an endurance base.
Practice running harder in the last half of your runs.
Do abdominal breathing to get rid of side cramps or “stitches.”
If you can’t find the time to run, take your running gear to work.
Run on trails if at all possible. It will be easier on your body and you’ll love it.
Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

Weather Tips
Dress as if it is 10 degrees warmer than the temperature on the thermometer.
Wear sunscreen and a hat when the sun is beating down—even in winter.
Run early in the morning or later in evening to avoid mid-day heat.
Pick up a pair of Yaktrax when running in icey conditions.
In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.

Hey guys! My Sweet 16 Special is airing Monday, December 19, and I could not be more excited! The party itself was a blast and I cannot wait to re-live it! As a special thank you to my fans, I wanted to do a giveaway with one of the gift bags from the party. All of the guests received one of these and I saved one for one lucky winner!

Here’s what the gift bag includes…

My colors from Kardashian Kolors, our Nicole by OPI Nail Polish Collection
Stila Lip Glaze Trio and Eye Shadow Palette
NYX Cosmetics 15-Piece Makeup Brush Set
California Christiania Republic Jumpsuit
Dick Cottons Sunglasses
RhumbaTime Watch
Archive 1887 T-Shirts
i360 Headphone Beanies
Kai Fragrance Body Butter
Capezio New York Legwarmers
Twistband Hair Ties
Cellairis iPhone 4 Cases
Woodees vintage Stereo Earphones
WkShp Graphic Tees and Tanks
Line & Dot Shirts
Yogurtland Gift Cards
Ihome Travel Alarm Clock for iPod
LeSportsac Large Weekender
BCBGeneration Pencil Case
Featherlocks Hair Extensions

It’s super easy to enter — all you have to do is leave a comment below. Doesn’t have to be anything specific, any old comment will do . You have until Tuesday, December 20, at 12pm PT to enter.

Click through the gallery to see some of the items you could win and don’t forget to tune in this Monday, December 19, at 9pm to watch Kendall’s Sweet 16 on E!.

SOURCE:  Kendall Jenner

DOB – 5/30/79
Birthplace – WALNUT CREEK, CA
Current City – SACRAMENTO
Music Style – Breaks, samples, funk, hip hop, electro, fusion, remix, tunrtablism
Out of the studio (what you like to do other than music) – Golf, Fish, Booze, Skate, Play fifa, Film, Eat, Sleep, Save the world
Favorite i360 Product – i360 Headphone AWARE Hat Beanie
What’s bumpin on your i360? – Flying Lotus, Harmonic 313, Pretty Lights, DJ Shadow, RJD2, Jay Electronica, The Slackers
Website – http://soundcloud.com/el_conductor
Facebook – https://www.facebook.com/pages/EL-CONDUCTOR/115086785197899?sk=app_178091127385
Twitter – http://twitter.com/#!/ELCONDUCTOR

MUSIC

PHOTOS

We are giving away a free copy of Thunderstruck 10 randomly to the correct answer to this question.

Question:  What three maps are featured on the Thunderstruck Sledder Headquarters page located HERE

Please answer below on the Facebook Comments section of this post to win. Winner will be selected randomly with the correct answer Tuesday November 15th at 5PM (PST). Winner receieves a free copy of the new THUNDERSTRUCK 10 film. So all you sledheads go answer the question now to win!

COMMENT BELOW TO WIN!
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Thanks again to Thunderstruck Films.

DOB – 6/29/82
Birthplace – San Francisco, CA
Current City – Sacramento, CA
Music Style- Turntablist/Lacerator
Out of the studio – Chillin
Favorite i360 Product – I love all i360 beanies hats! Perfect for listening to my sets before my show. I also love the Headbands for working out at the gym!
What’s bumpin on your i360? – Born Cinnaz Music, AsthmaFunk music.
Website –
www.kodacvisualz.com
www.Facebook.com/kodacvisualz
www.twitter.com/kodacvisualz

PHOTOS

freestyle.ch, Europe’s biggest freestyle event raises the bar for extreme sport!
Highly anticipated – the big show in Switzerland’s “little big city” once again attracks the world’s best freestyle athletes and thousands of fans to Landiwiese Park in Zurich.
Helgason Halldor (ISL), Seppe Smits (BEL), Sebastien Toutant (CAN) and Stale Sandbech (NOR) make it into the Finals.

SOURCE:  FREESPORTTV

We scoured Interbike’s Outdoor Demo for the top new products for 2012. Here’s a few of our favorites.

Yeti SB-95

Coming on the heels of Yeti’s revolutionary SB-66 trail bike is the SB-95 full-suspension 29er. The highly anticipated bike has 5 inches (120mm) of rear-wheel travel and uses the brand’s radical new Switch suspension system. The platform is designed around an eccentric pivot that reverses direction mid-stroke to control chainstay length, which offers a solid pedaling platform, yet plush travel independent of pedaling forces. The SB-95 has a 68.5-degree tapered headtube and Yeti’s Chip System dropouts allow riders to run a conventional 135mm rear axle, or the new 142×12 design. Expect a carbon version out sometime next year.

Marin Rift Zone 29

Marin joins the full-suspension 29er movement with the Rift Zone 29. The third-generation of Marin’s Quad Link dual-link suspension system cuts a more traditional frame profile than the previous layout. Marin says the fundamentals of the system remain same, but the revision provides a more consistent leverage ratio, which leads to less progression at the end of the stroke and there more a more “bottomless” feel. Marin will sell three aluminum and one carbon version of the 29er. Prices start at $1,900 and top out at $5,200.

Osprey Zealot

After the successful introduction of its trail-oriented Raptor hydration packs, Osprey developed the larger Zealot for all-mountain rippers and freeriders. The pack comes in either 10-liter or 16-liter sizes, in two torso lengths. The Zealot has space for a full-face helmet and sleeves for armor. A clamshell design allows access to the large main pocket, but the pack’s trickest feature may be the roll-up tool pouch that zips into an easily accessible pocket under the pack. The smaller model will run $130, while the larger options will sell for $150.

Fuji Outland 29

The $3,400 Outland 29 1.0 uses the FSR suspension design (they’re one of the only brands left in the USA to license the system from Specialized) to control 100mm of travel. The aluminum frame boasts significant hydroforming to reinforce the tapered head tube while the BB92 shell anchors the bottom of the frame. Full-length derailleur housing keeps mud from gumming up the shifter cables—a nod to Fuji’s East Coast roots. The kit is race oriented with a remote fork lockout, 2×10 drivetrain and WTB semi-slick tires.

Jamis Dakar XCR 29

Jamis has become a leading proponent of 650b mountain bikes (there are two new hardtails for 2012), but the company’s not about to be left out of the 29er full suspension game. The Dakar XCR is a race-oriented machine with 100mm of front and rear travel. A tapered head tube sits on the nose, while both wheels are stiffened by thru-axles (15mm front, 12x135mm rear). The bike is offered in with a carbon frame for $5,100. That version comes with American Classic tubeless wheels, RockShox suspension and a SRAM X9 drivetrain. An aluminum version with Fox suspension and Shimano SLX drivetrain will run $3200.

Speedplay Syzr

Speedplay’s long-in-development Syzr (say, scissor) mountain pedal now has an on-sale date: January 2012. The Syzr’s stability comes from cleat to pedal contact—not the shoe-to-pedal interface like other MTB pedals—for a more solid, locked-in feel according to Speedplay. Like Speedplay’s road pedals, the Syzr is highly customizable: float is adjustable from zero to 10 degrees, and inboard and outboard rotation is independently tunable. Different spindle lengths as well as cleat cant wedges will also be offered. Riders can adjust release tension, but float is always friction free. Expect versions with titanium axles to sell for about $335; with stainless steel axles the price should be about $210.

X-Fusion Velvet DLA

Among the many changes to the X-Fusion line, the Velvet trail fork now has an adjustable-travel feature. A fork-mounted dial will lower travel from 140mm to 110mm. The hydraulic system reduces travel by controlling oil flow through the sealed DLA cartridge. The fork also receives a secondary compression circuit that X-Fusion says will improve performance as the fork travels through the middle and end of its stroke. “It will keep the fork riding higher, and not diving,” says X-Fusion’s John Hauer. “It’s like adding internal high-speed compression adjust.” The fork weighs 4.25 pounds.

SR Suntour Axon RC

SR Suntour is best known for its lower-end forks, but has quietly been improving its upper-end models. Just look at the Axon RC, which was ridden by World Cup XC overall champion Julie Bresset. It has carbon lowers with lugged magnesium dropouts. It is also available with carbon crown and steerer. It is internally adjustable for 80 or 120mm of travel, with an optional handlebar-mounted remote. The fork uses an all-aluminum air cartridge, which is easily removed for repairs. The Axon weighs 3.2 pounds and comes in under 3 pounds with the carbon steerer and crown. Price is about $1,150 for the standard RC.

VP-69

VP continues to expand its flat pedal line with the new $90 VP-69 $90. The concave design (19mm-17mm-19mm) features six traction pins each side with dual outboard cartridge bearings and an inboard bushing. With the stock steel axle, a set weighs 378 grams; the optional forged titanium axle kit ($100) knocks the weight down to 308g. The pedals are offered in 9 painted colors, which VP says have a more consistent finish and better match frame finishes than anodized colors.

Ibis Mojo SL-R

While the SL-R isn’t Ibis’s newest bike (that honor goes to the Ripley 29er, which is still in prototype stages), it will be hitting retail shops for the first time in two weeks. The 140mm trail bike represents a significant update to the brand’s Mojo and Mojo SL frames. Most importantly, it weighs .3 pounds less than its predecessors, but is stiffer. Ibis uses a new carbon process that allows them to build the entire front triangle from a single lay-up, with longer and more exact plies of carbon. That, according to the company, offers better compaction and fewer folds. Translation: a stiffer, stronger frame. The new model also has a tapered headtube, 142x12mm rear axle and press-fit bottom bracket. A frame and shock will cost $2,500, about $350 more than the Mojo SL.

SOURCE:  MountainBike.com

need to know

• Dual detachable speakers are integrated into custom headwear for one hot look and music on the go no matter what you’re doing
• Live wire-free by inserting your iPod Nano or second generation Shuffle into a stylish headband or beanie – choose from the Sportband, Polarband,
  Headphone Beanie, and Hat Beanie
• Over-the-ear speakers provide constant, brilliant sound and washable headwear means it’ll stay clean
• A must-have accessory for the gym, your favorite athlete, or any outdoor activity
• Featured in the coveted Grammys Official Gift Bag at the 52nd Annual GRAMMY® Awards, voted as a finalist at Ispo Brand New 2010 in Germany,
  and seen in many publications like Family Circle

the fine print

• Valid until March 27, 2012
• May purchase multiple vouchers; limit one per order on the merchant’s site
• May purchase multiples as gifts
• Cannot combine with other offers
• Tax not included
• Cash value, credit, or change will not be given
• Valid online at www.ithreesixty.com only
• Valid for specified kgb deal items on i360 website. Specified items include: iPod Headphone Headwear products – Sportband, Polarband, Beanie, and Hat Beanie
• Please allow up to 72 hours after voucher purchase to redeem
• Free shipping via USPSPlease see kgbdeals.com for additional terms and conditions.

Here is the new edit by Ryan Rivers. Also checkout his website at www.ryan-rivers.com

i360 Beanie Rocks!
THE PITCH: iPod friendly head wear, minus all the clumsy wires.

GEAR TEST: i360 brings stereo quality music with you on the go. Can easily fit an iPod Nano, iPod Shuffle or other thin MP3 players. Increased sound and bass response via a wire free connection between the beanie speakers and your music player. If you love music as much as I do and spend a good deal of time outdoors the i360 will become attached to your head anytime you leave the front door.

JURY VERDICT: Stylish and cool enough to be given as a gift to a picky teenagers. I have yet to test the i360 under a snowboard helmet in the winter, however for casual around the town use this beanie rocks!!! In fact the beanie helped me during a 24 hour beach cruiser race in Crested Butte, Colorado without the i360 and a heavy dose of Phish there is no way I could have finished.

RATING: 4.0

BUY NOW: $29.95 (ON SALE – $19.95)

SOURCE:  Mountain Weekly News