Category Archives: Runnder

Essential Hiking Tips For Beginners

You get a lot from hiking. Not only that you get to explore the outdoors, but you also get to exercise  your muscles without ever feeling restricted like when you are in the gym or inside the house doing some routine exercises. It’s also fun and exciting. The excitement gets even more striking when something unlikely happens. You just have to thank mother nature for that as she can have some uncanny ways to shake things at times. But if you come out to hike well prepared, you won’t be so stressed even if nature will have its way. Don’t forget the best water bottles for hiking as it could give you more than just the refreshment that you may need from time to time while on a hike.

If you plan to have your very first hike, don’t be so intimidated. Everyone experiences a first time. As long as you know how to walk, know where you are, and have everything that you need to last the trek, there is no need to worry. Just pace yourself and enjoy what nature has in store for you. You’ll get a good workout doing it, and you’ll end up feeling better than the time you began. After a couple more hikes, you’ll get used to the terrain and you’ll soon think of finding a more challenging route.

Until then, you’ll just have to get used to the first track that you have set yourself to finish. Don’t forget this guide as well. This will provide you with the essential hiking tips that will help you make your first hike safe while having the fun that you want from a good hike.

Pick the right hike that you will enjoy

Pack the right hiking gear

Don’t stress yourself when it is still your first try to hike. Choose a trail that will just be appropriate to your fitness level. Don’t pick one that is just too long or one that requires a lot of climbing when you haven’t been doing much exercise even at home. If you plan to take a longer hike, then you have to train in advance. You need to undergo endurance and strength training as these are what a more challenging hike will require.

Don’t forget to check the total climbing that you will do on your hike. Remember that walking a certain length will require less effort than if you would have to walk uphill at the same distance. A study conducted at the University of Michigan will best prove this claim.

If you are uncertain where to head for your first hike, you can visit several websites and apps like Peakfinder, The Map My Hike App, Maps 3D Pro App, Alltrails, and more to find many beginner-friendly trails and trail guides. If you prefer a physical book to read, you can just head over your local library for some of the great hiking guidebooks that can help you plan your first hike.

You need to be familiar with the hike, so check as much information about the trail before finally deciding to go. Find a good trail guide to know what to expect if there are any intersections, the turns (if there is any), spots where you can dine or settle for the night (if you are planning to stay overnight in between hikes), and so on. Make sure you have a good idea what is in store for you at the trail site.

Pack the right hiking gear

There are so many options online and even on your local store. Just make sure that when you pack the things that you need to bring, find the lightest of the item to pack. You can have all the essentials inside your backpack but if you have the heaviest of each item, you’ll probably the hike will probably take twice as much time than it should.

The things that you should bring should not only be light, but they should also be right for the hike. Put on and bring extra clothes that will ensure that any part of your body won’t get scraped if ever you brush off with some bushes along the trail.

Wearing the right footwear is also a must. Find a good pair of sneakers or trail runners that won’t be hard on your feet and would also give your feet the much-needed support throughout the hike. It is also worth remembering that blisters and bruises may just be part of the hike. It is best that you have some dressing and first-aid medication just in case.

Another essential item to bring is water. Keep your beverage in one of the best water bottles for hiking such as the Glacier Point Vacuum Insulated Stainless Steel Water Bottle. This can keep  your beverage  hot or cold for 12 or 24 hours, respectively. It’s one tough battle for a tough hike.

Set the right time for the hike

Avoid the rush and the crowd. Start your hike as early as possible. This way your body is still fully charged and you’ll have a smaller crowd to compete with if you are planning to hike to a place that’s a common destination.

You will also need to check the weather condition a couple of times before proceeding to the trail. Give the park office a call just before you leave as well just to make sure that you won’t be going for a hike when there is a storm. Giving them a call will also let you know if the trail is really open for hikers that day. Don’t end up wasting your time if you don’t.

Check if you need papers for the trail

You need to do your homework. There are some trails that require a permit, so make sure you have the necessary documents before proceeding. If you’re not quite sure whether you will need one on your next hike, contact the park office to clear things up.

Let someone else know about your hike

It can be as simple as texting a friend or a colleague where you will be hiking and when you are expected to be back. If you find the social media a better option, then, by all means, do so. Just make sure you let someone else what’s going on where you are heading. This is the easiest way to make sure that you can be found in case an unforeseen event happens.

Hike to enjoy not to race

How can you enjoy and spot all the natural beauty if you are in a rush? Hike at a comfortable pace that will allow you to spot the unusual wildlife that may be present in the area. Don’t use up much of your energy when you are just starting off. Save your energy for some of the more challenging climbs during the hike.

Watch where you are walking

There may be insects and reptiles along the trail that you may unintentionally step on. Make sure to pay attention to your feet. You also need to watch out for any slippery road, rock, or roots that may cause your foot to slip, twist, or trip.

Think you are lost? STOP

The first thing you need to do if you think that you have lost your way is to STOP. Check your map or your guide to see if there is anything that looks familiar in the spot where you are at the moment. If you can’t find anything similar, backtrack until what you see around you may be what you have seen or are seeing in the guide that you are using.

But if you still can’t recognize anything, check if you can get a signal and call or text the emergency numbers. You may refer to this list of emergency numbers around the world.

Learn to hike by the rules

There are some hiking etiquettes that you need to follow when hiking. For instance, a hiker going up a hill has the right of way, so if you are on an even ground, you have to make way for the other hiker pass. Not leaving a trace on the trail is another thing that you should remember. Keep the place clean and safe for other hikers to enjoy more of the scene and worry less.


What are your thoughts on this? Do you have other suggestions on how to make the first hike a better one? Share your thoughts in the comments’ section below.

Hydration Myths Busted

Even with the constant reminder that everyone hears, studies still show that there are more that are chronically dehydrated every day. Studies show that about 75% of Americans are getting below the recommended level. As time passes by, chronic dehydration will result in health complications that can affect a person’s overall efficiency and health condition.

It is always crucial that you remind yourself to have an adequate water intake.

Your body needs water to keep it running every function that it needs to accomplish throughout the day, without pausing. Even while you sleep, everything inside you is performing its function to sustain life.

What does water do for the body?

H.H. Mitchell, one of the authors of the Journal of Biological Chemistry 158, expressed that our brain and our heart are composed of 73% water. The lungs are about 83% water, on the other hand. The skin, which is the largest organ of the body, contains 64% water. Our muscles and kidneys have about 79% water. Our bones are also watery. They are made up of about 31% water.

Water helps every system of the body in so many ways:

  • With enough water in the body, the cells can grow, reproduce, and survive.
  • It helps move oxygen and nutrients to the different parts of the body.
  • Water regulates internal body temperature through sweat and respiration
  • It acts as a shock absorber for the brain and the spinal cord.
  • It helps the kidneys and the liver to flush out wastes from the body.
  • Water lubricates the joints.

Unfortunately, when it comes to getting your body the simplest thing that it needs to survive and function properly, many falls short. But there shouldn’t be any reason that you can’t. There are so many variations of the best water bottles for gym that you can bring with you whether you are just out for an early morning or after work run, or if you are headed out for the gym to do your workout routine.

On that note, you also need to consider the most common hydration myths. It is best that you also remind yourself of these so that you will be filling up for better health.

Myth #1: Caffeine is dehydrating.

Some like coffee; others don’t. Whether you are on the positive side of drinking coffee or otherwise, it is best to note that your coffee can boost your hydration levels. Many experts have believed for some time that caffeine acts as a diuretic to dehydrate the body. However, Dr. Daniel Vigil, an associate clinical professor of family medicine at the David Geffen School of Medicine at the University of California Los Angeles, explains that your coffee contains water and your body is also able to absorb much of the fluid.

It is also important to note that coffee has more benefits than you may actually think. Here are some of the recent findings related to this.

Drinking coffee can delay the onset of pain

That means if you have been doing strenuous exercises for a long period, drinking coffee can cut any muscle pain that you may experience.

It increases your fiber intake

A cup of coffee adds up to 1.8 grams of fiber to what you may or will consume for the day.

Drinking coffee will increase your stamina and overall health

Aside from keeping you mentally and physically alert, coffee is found to provide better health. A study published in the New England Journal of Medicine indicated that those who drink coffee are less likely to die from health issues like cancer and heart diseases, hence can promote a longer lifespan.

You need to drink eight 8 ounces of water every day

There are so many factors that contribute to the amount of water that we need to take every day. These include your age, sex, activity, location, overall health condition, as well as the changes in these factors. On top of these is the fact that all of the food items that we consume also contain some water in them, and we also drink other beverages that contain water. On average, the food that we take provides about 20% of the fluid that our body needs.

If you are not thirsty you are well hydrated

You know a person who is dehydrated by their looks and their gaits. However, the realization that a person is already dehydrated only sets in when they are dehydrated in about 2 to 3 percent of their body weight. The body’s biological thirst mechanisms tend also become faulty with age. Hence, those who are older may not have an appropriate hydration gauge.

While your urine can be a great guide when determining your hydration level, it’s important to remember that everything that you take (including medications and supplements) can influence your urine color.

According to Stavros Kavouras, director of the Hydration Science Lab at the University of Arkansas, expressed that thirst alone is not a good indicator of hydration level. “Drinking only to thirst typically leads to significant dehydration, which is associated with exercise performance impairment,” he impressed. “For optimal performance, competitive athletes should develop their own individualized hydration protocol to best address their fluid needs during exercise.”

It’s better to drink more water

If you fill your tank with more than it actually needs, you can dilute the concentrations of electrolytes in your blood. This can result in a critical condition called hyponatremia, or low blood levels of sodium. Some untimely deaths have occurred as a result of this. Here is another case attributed to overhydration.

While these tragedies are not common, acute water toxicity can occur when anyone drinks excessively more fluid than the body can excrete in a given period.

Sports Drinks are a better fluid replacement

Sports drinks provide electrolytes (calcium, magnesium, potassium, sodium, phosphate, and chloride) that the body needs to combat fatigue, nausea, headache, and impaired muscle function as a result of intense activities. However, they also contain simple sugars and calories that are meant to keep the body primed with energy.

Downing a sports drink when you are not really doing anything much or just going through light exercises will eventually make you gain, instead than lose, weight.

So, there you go, if you need to drink up, drink up smartly. Bring with you the best water bottles for gym so you can do your workouts, whether intensive or just regular simple routines and hydrate to be at your best at all times.


Ehh…. I have probably used this entry name before.  It’s just too hard to resist the wordplay.

Wednesday was our first track workout since January 14! We kept getting mid-week snow days, canceling our Wednesday track workouts.

The canceled track workouts are what resulted to my two snowy fartlek adventures. It was the first time that we all met on the track (there are about 150 people on the training team) so it was crowded.  The group does a great job managing the different groups though; the inside lanes were for the faster groups, the outside lanes were for the slower groups (with cones to mark accurate distances), and the middle lanes for recovery and passing.

I am happy to report there were no collisions!

Our workout was 3x800m + 3x600m w/ 200m active recovery.  My goal for the 800′s were 3:00 and my goal for the 600′s were 2:05.  The paces are based on McMillan’s running calculator for a 38:00 10k.

I was pretty happy with this workout.  The 800′s were tough because there are so many people in our group aiming for the same time so our pack was really crowded. Even though I felt good on them, I couldn’t open it up because I was boxed in and my stride length was often choppy.

During the 600′s, though, there was a miscommunication and half our team went to one starting line and the other half went to another.  This actually worked out in our favor because it decongested our group.  I was able to really open up on those 600′s and was happy with the finish.  The workout felt really short since it was easy to break it down into 2 parts and both distances are pretty manageable, mentally.

I am finally beginning to feel like I have my legs back under me.  The endurance is not there (BLEH long runs.) but the 10k training team has provided a lot more structure and consistency to my training.  Those things are pretty important, I guess…


I can’t believe it has been two weeks since surgery.  When you’re laying around on bed rest, the thought of feeling better  seems really far off.  Not that I was being pessimistic, but when you have all day to just think about how bad you feel, it doesn’t seem like good days will come.  Recovery has been going really well and I feel about 85% back to normal.  This past week I have been able to walk around a little bit more and even went out to eat a few times.  That’s a 100% increase on what I was able to do the week before.

I lucked out a little bit before going back to work for the first time.  We had another snow day (yes, day #3 for the 3 inches we got on Sunday, snow day #11 for the school year) but teachers had to come in two hours late.  I had a post-opp appointment scheduled for the afternoon, though, so I only worked for a few hours.  Those few hours allowed me to test out how I would feel being up for an extended amount of time and acclimated back to the classroom.

The most surprising news of all came when the doctor said I can start running next week! That’s a much sooner recommendation from the original six weeks prescribed! I don’t know if I will start up next week because I am still nervous that something will go wrong (that’s normal, right?) despite assurance from the doc but I will probably increase my walking intensity (can walking and intense be used in the same sentence?!).

Okay, okay. Not trying to bust on walking. Just bitter and want to feel 100% to run again. 🙂


It’s almost April so that means.. it should be starting to get warm…soon? That’s what I’ve heard so let’s hope Mother Nature steps up her game.

Am planning on “jogging” this week and start getting for again. Excited but not looking forward to the pain of the first few runs post 6 weeks off..

Enjoy your Monday! Go on an adventure and start your week off right.