In one year Americans spend over $11 billion dollars on bottled water alone. That’s 650 plastic bottles per second that are thrown in the trash. 60 million water bottles a day that end up in a landfill. That’s pretty mind boggling when you think about it. Enough to wrap around the earth three times.

Though many people have increased their recycling of those bottles, a big amount of them aren’t recycled at all. Plastic water bottles are made from a material called PET, which is a recyclable plastic. 90% of the actual cost of the product is in the bottle itself.

As a manufacturer of a water bottle I’m very aware of the costs that go into it. You also have to account for the shipping of those bottles, which when full is quite heavy. That means you have to include the cost of oil into that price.

I took a good look into all of this when I started manufacturing swiggies, wrist water bottles. They are made from a highly recyclable plastic that is also BPA-free. They are very durable, so you probably won’t have to recycle them for quite a long time. I have swiggies in my gym bag that are still going strong after a couple of years. I fill them up from the tap and keep them in the refrigerator to stay cold. They can also be frozen to lower body temperature on hot days.

swiggies have been approved by Child Safe International as a safe, green, eco-friendly product.

Even though I sell a running product, I’ve never actually run a marathon. But I have been a vendor at a few and have noticed that there are a few things runners need to know before the big race day.

Here is some advice from Judy Mick, who is an expert at this and who hasn’t missed a day of running since 1985. Now, that’s what I call dedication!

You’ve signed up for your first road race. You’ve completed the training and now race day is finally here. There are some things that you want to make sure you do to make your race go smoothly.

First of all, you want to pick up your race packet the day before the race. Some of the larger races have an expo the day before the race. Make sure you check this out. You can pick up your packet and look through the cool stuff that they have for sale there. You want to have your race bib and timing chip the day before.

Choose what clothes you will be wearing. Check the local weather forecast and see what the weather is going to be at race time. There are also wonderful smart phone and tablet apps for the weather. With these, you can check the weather for the exact time period of the race. It’s great for helping you to decide on the proper clothing.

Also, the night before race day, I’ll pin my race number on my shirt and have it already done. Most races want the bib on the front of your shirt. Make sure you do this. The race officials will be able to see you and also, if they are taking race photos they will pick you up.

I’ll also get the timing chip fastened onto my shoe – OK, my hubby does that for me. Waiting until race morning to do all of this just causes undue stress on you – and you’ll know that it’s already done.

Make sure you eat something at least an hour before race time. Eat something that is high in carbs. But, stay away from fiber – not going into detail on this one – I’ll just say that you don’t want the fiber to kick in during your race! I usually eat a Power Bar. It has the carbs that I need and fills me up.

Get to the starting line early. My rule of thumb here is at least an hour before. You can park easily and find out where the port-a-potties are. If you wait to find them just a little before the race, you can risk being in line when the gun goes off.

Line up in your proper spot. If you are running 10+ minute miles, don’t line up in the front of the pack. This will just make the faster runners mad – and you may get trampled when the race starts. Many races have instructions marked where to line up for what pace you’ll be running.

Congratulations, you’ve made it to the starting line! Now, wait for the starting gun and then run your best!

Running is such a great sport! Sign up for my Free weekly newsletter at Runner For Life for other tips and tricks that will help you in running.

HydroSport is going to be giving away sets of kids swiggies, wrist water bottles every month until the end of summer. Just enter in our Rafflecopter giveaway for a chance to win. Since we’re not a multi-million dollar corporation giving away trips to Hawaii your chances of winning are very good.

a Rafflecopter giveaway

As a business owner I have to keep records of everything from taxes to inventory to distributors. But as a runner I’ve never kept a running journal. Maybe I should. Keeping track of things and actually writing it down on paper kind of forces you to remember and quantify what you’re doing.

If you want to improve you need to know where you started and far you’ve come. It also helps define what works and doesn’t work in your routine.

Here’s a great article from Judy Micks on the importance of keeping a running journal:

Running logs are great to have! And, they don’t have to be fancy. You can just use a plain old notebook if you want. The important thing is to get the information down.

Here are my top 5 reasons to keep a running log:

1. Keeps you motivated. A running journal can keep you focused on your goals. You can look back over your week and see the miles you’ve accomplished. It can get you excited for the next week and the next…

2. Future injury prevention. If you incur an injury – you can look back over your log and see where the problem may be. It could be running too many miles too soon, too many hard runs in a week, too many miles in a pair of shoes, etc. Knowing this information is important and can keep you from making the same mistakes again.

3. Confidence. Your running journal can give you the confidence and the positive attitude that you need to accomplish your running goal. If you are planning a big race, the week before can really mess with your mind. You can look back over your log and see the miles that you’ve put in and “know” that you can do it!

4. Planning future training. If you’ve trained successfully for a race – you ran a great time, felt good the whole race, finished strong, don’t you want to know how you did it? Your journal can show you how you prepared and then you can use that as a guideline to plan for your next race.

5. Personal running history. This is my personal favorite! I’ve kept a running journal for every year that I’ve been running. I love to go back and read through them. What was going on at that time, who I ran with, what I may have seen on the road, etc. It’s a great diary!

So, whether you’re a super serious runner and racer – or you strictly run for the fun of it, a running log is important to have.

Now, let’s see what you should include in your journal. Here are my top 7 things that I feel should be included:

1. The route you ran and the distance covered. I’ll include things like the terrain, if there was a lot of traffic that day, etc. Also, if it was a treadmill day.

2. Time it took to cover distance. I’m not too hung up on time, but I do like to keep track of it. The time is important if you are training to break a certain time for a race.

3. Weather conditions. I’ll record temperature when I started and when I finished. Also, if it was rainy, humid, foggy, windy, etc. Anything that may have affected the run, including the time of day (morning, afternoon, night).

4. What type of run it was. Was it an easy day, long run day, speed work, etc.

5. How you feel after the run.

6. What shoes worn during run. I like to do this so that I keep track of how many miles I have on a pair of shoes.

7. Anything that may have happened during the run. Sometimes this is my favorite part. Finding money along the road, people I may have run with, animals I may have seen – just anything that notable. It’s so much fun to go back and read old running journals!

Your running journal is your personal diary. There are no set rules on what you put in there. Make it your own. The important thing is to have one.

I have two rescue dogs. One could run all day long and the other prefers a leisurely stroll. So sometimes I’ll take Brie alone when I head out on a longer trip. She’s a terrier/poodle mix, or a Toodle and makes a great running buddy. If you’re thinking of taking your dog out for a run, there are some things to consider:

• Know their limits. Just like with people, some have to be eased into a running routine. Start them out with a walk, then build up to a jog, and finally a run. Dogs love to please, so they may just keep going, unaware of any pain. So, watch for signs that they may be struggling or getting tired. Just like with people, let them cool down at the end with a walk.
• Be careful of the heat. Dogs aren’t able to tolerate the heat as well. After all, they wear their fur coats year round. Make sure you bring enough water for you and your dog. I often see people in the park filling up cups from a water fountain. Don’t count on the fact that there will be one and bring your own. If you notice your dog is overheating, stop and give him some room temperature water, not cold.
• Make sure you always keep them on a leash. Here is a cool product called Cardio Canine a leash for runners and their dogs.

Running with your dog is a great way to bond. Make sure you are both safe and hydrated.

On an adventure trip to New Zealand, a group of us backpacked and toured around the south island in what was the most incredible time I’ve ever had in my life. For 3 weeks we slept in tents, huts, and sheep’s quarters and ate a lot of freeze dried food and ham sandwiches.

We did everything from hiking to kayaking to biking. On the hiking and kayaking part I was able to speed to the head of the group. But the day we got on a bike, not only was I at the back of the line, I was really struggling to even keep up. So the answer to the question is that they are just different. And require different muscles.

But cross training with biking will probably make you a better runner. Many runners only turn to biking after they’ve been injured. They want to keep up by doing something and aren’t able to run. The muscles you use biking will actually compliment the ones you use running.

With the constant impact of running, your body could use a break now and then. Cycling gives you a good workout, but with out the impact. Try a hard bike ride followed by a short and easy run. It will seem harder after the bike ride, but without the constant pounding. I tried this after the NZ bike ride and found that I could barely make a mile.

With anything, it’s good to shake it up occasionally. Try regular biking, mountain biking, stationary biking, regular running, hiking, trail running, etc. Keep it creative!

Setting goals in any aspect of your life is important. Running is no different. Many people start out with a bang and then taper off. A lot of times that’s because of taking on too much too fast. If you set goals and make them attainable and measurable, you’ll tend to stick with them easier.

Here’s a good article by Judy Mick on how to do just that:

Having running goals is important to your success as a runner. Here are some tips for setting your goals.

Make Your Goal Specific.

You want to be specific about your goal. It’s not enough to just say, “I want to run faster” or “I want to run farther”. A more specific goal is “I will lower my marathon time by 5 minutes this year” or “I will complete a 5K run without walking by June”. Don’t just say, “I want to run more miles this year”, say “I will be running 10 more miles each week by the end of the year”. See the difference?

Make Your Goal Attainable For You.

Just because you think everyone is running a marathon – maybe it’s not for you. If you’ve never run farther than a 5K, maybe your goal should be a 10K or a 10-miler. Make it something that is attainable for you. You want your goals to push you – but something that is achievable.

Adjust Your Goals If Needed.

If your goal was to run a 5K by December and you’ve completed one by May – that’s great! And, yourself and celebrate. But, then, you can readjust your goal if you want as you improve. Just remember to keep them attainable for you.

Set Multiple Goals.

With adjusting goals in mind – maybe you want to set multiple goals. You can set 3 different goals – A, B, and C. “A” goals would be the ultimate goal for you – but still be realistic and attainable for you. Maybe a significant personal best in a certain distance. Your “B” goal would still be a great achievement for you. This is the goal that gets you out the door and putting in the workouts each day. This could be running your next race at a good pace per mile that is challenging to you. Your “C” goal would be a baseline for your happiness, but you know that even after achieving it – you have work to do. This could be as simple as not getting out-kicked at the end of a race or passing everyone in the last 500 yards of a race.

Another way to set multiple goals is to make certain goals for different times of the year. For instance, running a 5K by June and a 10K by October. Or, take 30 seconds of your 10K time by April and 2 minutes off by September.

Stay Accountable To Your Goals.

This can be done in several different ways – depending on you. If you need the extra push of others knowing your goal – tell someone. Your spouse, your running partner, whoever will keep you accountable. But, also remember to write it down. If you can motivate yourself – maybe just a sticky note on your mirror is all you need. Like I mentioned, I write mine down in the front of my running logs each year. Committing your goals to paper is extremely important.

So, you have your goals. Get excited about them! Get out there, work hard and start getting them checked off! As you can see, setting running goals is important to continuing to improve as a runner. For more tips on running, visit Running Tips.You can also sign up for my free weekly newsletter at Running For Life

Living in a big city, running on the streets is almost unavoidable. If you have to run on busy streets you want to at least make sure you stay safe and follow a few rules:

• Always try to run during the daylight hours if possible. If you have to run at night make sure you wear a reflective vest and light clothing.

• Run on a sidewalk if you can. If there’s no sidewalk, run against traffic, unless it’s a blind curve. I usually don’t trust those and will temporarily move to the other side. If you can, pick streets that aren’t as busy and never at rush hour.

• Pay attention at traffic signals and intersections. Don’t assume drivers will see you.

• Running with a dog is nice in the park, but too distracting on a busy street. You have enough to think about in making sure you are safe yourself without worrying about your dog too.

• Let someone know where you’re going and how long you expect to be gone.

One of the best ways to create a marketing campaign is to kick it off with unique promotional products. While promotional products for your company are available in the form of any item under the sun, it is up to you to choose the most appropriate for your company image and what you are trying to promote. Unique promotional items are tempting, but ensuring that they send the correct image to potential clients and customers is the real challenge.

Marketing your company, product, or service with promotional materials give you a unique opportunity to interact with your client base. Engaging customers in one to one conversations enable marketers and promoters the chance to better understand their client base. Ensuring that you include unique promotional products that are also relevant must be carefully thought about by your marketing team. Promotional products with function produce more desirable results. Constant use of the item by the potential customer may also lead to a chain reaction of mini marketing and word of mouth advertising. Unique promotional products that stand out yet have function and relate to your industry, company, or image is the key.

For example, if you’re heading the marketing team for a health insurance company which provides discounts or other benefits to members who are in good health, members of gyms, or participate in sporting events and promotes a high quality of life through physical fitness, then you will want to locate and engage future potential customers where they are abundant and where they are relaxed enough to engage you as a promoter or marketer. Gyms may seem like a good option however, many gyms are part of a mundane daily grind where outsiders, especially those who are selling things, are not welcome. Parks or running paths might be a better location. Runners who are outside are more likely to be relaxed and open to conversation. Having that unique promotional product that runners will want to stop and look at will make your campaign a true success. Popular items may include towels with logos printed on them or gimmicks such as heart rate monitor readings. Would you stop your run for a towel? I didn’t think so. Inquiring about your heart rate and pulse might attract quite a few runners, however the penetration is very short lived as the potential customer walks away with little more than numbers. Another idea is a water bottle. Athletes are always on the lookout for water bottles, and the more interesting the water bottle the better.

As a promoter, thinking outside the box is mandatory. Think like your potential clients and you will see that the most unique promotional products are right under your nose!

If you mention the words “red dress run” to someone and they don’t know what it means, they obviously have never heard of hashing. The House House Harrier tagline is “a drinking club with a running problem”. Even though there are thousands of Hash House Harrier clubs around the world, it’s still a secret to most people. Even for those who have heard of it, the club remains a mystery.

Almost any day of the year, in almost any part of the world there’s probably a Hash going on somewhere. There are about 2000 Hash House Harrier chapters on all 7 continents. Each chapter usually has between 20 and 100 members. The running events are all non-competitive and almost all involve running and beer, usually at the same time with some kind of beer carrier.

The Hash House Harriers running club was started in 1938 in Kuala Lumpur. The idea of hashing died out for a while, but in the mid-70′s started booming again and hasn’t slowed down. There are clubs with men, women, men and women, and ones with families and kids.

The hash begins with the “hares” laying down a trail and is followed by the “hounds” trying to stay on the trail without running into false trails and dead ends. The end of the trail is often called the On-After or the On-Down and is where everyone gets a chance to socialize. Along the way there are usually beer stops (beer checks) and some beer drinking on the run. The most common term they use is “on-on”, which means they are on the right trail. It’s also the logo used by hashers, along with the symbol of a human foot.

Hashers will often carry whistles or loud horns to communicate with each other. Many hashes allow costumes, like the famous Red Dress Run, which is usually held annually by different chapters. Legend has it that a woman showed up at a hash wearing a red dress, unaware that it was a running event, but she wore the dress anyway. Now hashers of both sexes wear a red dress at these events, which draw large crowds in every major city.

The hash ends with something called the “circle”. This is a more formal gathering where hashers socialize, sing drinking songs, get their new hash names, and catch up on the latest hash news. Before you’ve officially been given your hash name you will be referred to as no name.

As you’ve probably figured out by now, a hash is mostly just a fun, non competitive way to blow off some steam, get some exercise, and of course, drink some beer!