How to Treat Sports Turf Burns + #YourSecretWeapon for Prevention

Giveaway at Bottom of Post!

I have three teenage boys . . . and they have all played soccer. I have seen a LOT of soccer and treated plenty of turf burns. Actually, I hate to say this, but I’m the most turf-burn prone and actually I have had some really bad ones just running at high speed. I’ve learned how to suck up the pain and treat them quickly – if kept clean and moist with an antibiotic cream and sterile bandage (changed frequently), the turf burns actually clear up amazingly fast!

One thing I have learned over the years (after going in for a kid’s health checkup with horrific road burn on my shoulder, arm and side) is that it’s NOT good to use hydrogen peroxide. Hydrogen peroxide can actually damage the tissue further and prevent healing – plus, it hurts like hell to pour it on there, am I right?!

How to Safely Treat Turf Burn on Soccer, Football and Lacrosse Players.

Check out my handy, printable reference on treating turf burn if you or your child to happen to get the big red raspberry of pain. Also, check out his Storelli blog post on Turf Burn Facts and Prevention

One way to prevent turf burn is to not get it at all. That sounds like a no-brainer, but when you’ve got the killer instinct and are completely focused on blocking a shot, kicking a goal or hauling down field to keep position, how rough and abrasive the turf can be isn’t really on the radar. Most players would easily take some nasty burn for the team . . or personal glory!

I’ve discovered BodyShield from Storelli. This Brooklyn, NY based company is one of the soccer industry’s most cutting-edge and exciting new brands. They use proprietary technologies (inspired by extreme sports gear) to create low-profile, high-performance protective gear that helps absorb impact, minimize and prevent abrasions, cuts and nasty bruises. When you have less fear of the game, you can be fearless! If found this to be especially true of one of my kids who isn’t as must as a risk-taker as the rest of the family.

Storelli Next Generation Soccer Injury Prevention GearMy 14 year old has been wearing BodyShield from Storelli for the last two seasons – he can be really fussy about what he wears and how it feels. He’s worn the protective undershirt and head wrap and filed sliders or on the way!

The report back from my sporty mini-me is that it’s easy to gear up in BodyShield, there’s no “weird rubbing” or “too tight” feeling, and  it doesn’t reduce mobility at all – in fact, he says that he usually forgets he’s even wearing the protective gear. And (so important to a middle schooler) it looks cool!

Where Turf Burns Happen Most on Body

The Field Player Sliders use 3mm thick foam technology to protect during tackles and slides without impeding movement. No more fear of abrasions or sudden impacts and no more turf burns on the side and hips (the most common place)!

Oscar Chelsea Soccer Player

Check out professional soccer player Oscar Chelsea sporting the BodyShield Sliders and Sleeveless Undershirt. Stare if you must.

TheFitFork.com SoccerStorelli can be #YourSecretWeapon against turf burns, too! Heck, I’m even thinking about suiting up head to toe for my next Spartan Race.

That’s why I ordered a pair of Women’s BodyShield Sliders designed specifically for female needs) and they finally arrived (see below0 If you use promo code, you can receive 15% off any of everything at Storelli.com – you’re going to want it all!

 

storelli shorts jennifer

Please check out Storelli’s BodyShield protective soccer gear and check out the informative articles on their blog – must-reads if you or a family member is an avid soccer player.50 visa gift card giveaway

Also, don’t forget to enter my giveaway for a $50 Visa Gift Card that you can use for your own Storelli gear, other soccer equipment or whatever you like – just hopefully not on bandages to treat turf burn!

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How to Lessen Seasonal Allergies for a Sneeze-free Trail Run

This post was sponsored by MinuteClinic, however all opinions and enthusiasm are my own.The Maze Trail Run Jennifer Fisher solo

Even though I’m smiling, my seasonal allergies were in overdrive at my first trail race of the spring season. Really, it’s quite ironic. After persevering through the fickle winter weather in Texas, rescheduling and rerouting many runs while wishing for green trees and wildflower-lined trails to return, all I wanted to do during this trail run was run inside on a treadmill. Comfort for my watering eyes and sneezing was trumping the beauty of nature.  My eyes were watering so bad, I was having trouble seeing the nooks, crannies and tree roots on the trail – that’s dangerous!  

If you don’t know what seasonal allergies are, lucky you – you must not be suffering. Or, you’re sneezing, coughing and rubbing itchy eyes, but blaming it all on the common cold. However, a common cold should only last 3 – 14 days, while seasonal allergies go on as long as there is contact with the offending substance, typically February through September. Find out more on colds vs. allergies here. Ugh. So, what are these offending substances that torture us so? Well, seasonal allergies are caused by airborne proteins, molds and fungi that come from the onset of plant grow.

Symptoms of Seasonal Allergies

  • Itchy eyes and nose
  • More tears than normal
  • Post nasal drip
  • Runny nose
  • Scratchy throat
  • Sneezing
  • Stuffy nose

How to Lessen Seasonal Allergies for a Sneeze Free Trail Run

If you want to get outside and enjoy a trail run or walk through the park, there just seems no way to avoid these nasty little allergy creators that float around in the air – but there are some ways to lessen your reaction to them and make exercise more pleasant. Here are some things to consider:

Is it a bad day? Check the pollen and mold counts before you plan your run, or decided to skip. You can get this info from the local weather forecast or go to a website like the National Allergy Bureau and type in your zip code.  You may want to take your runs indoors on the days with super-high counts.

Is it a bad hour? Consider running later in the day when pollen counts are lower and molds have had a chance to dry up a bit. Also, a nice rain tends to wash away allergens temporarily – so, running in a light rain or after a gully washer is always optimal.

What about OTC medication?  Sometimes, there is no leeway to “plan” a run – especially if it’s at a race (typically at the highest-count time of day) or you have a busy work and family schedule.  Over-the-counter medications are a viable option when used according to direction. However, traditional antihistamine products like Benadryl can leave you feeling dried out and sleepy – groggy and dehydrated is no way to start a run! An article at Runner’s World says that the second generation of over-the-counter antihistamines such as Claritin, Allegra, and Zyrtec are better for runners because they are non-sedating and non-drying. You can be assured, I’ve stockpiled for the season at my neighborhood CVS Pharmacy.

Is it time to visit a medical professional? If seasonal allergies are really interfering with quality of life, stop suffering. Head over to MinuteClinic (found inside your neighborhood CVS) and get checked out. You don’t need an appointment, and on-site nurse practitioners and physicians assistants are ready to recommend the right over-the-counter medications and write prescriptions when medically appropriate.

Are you cleaning up post-run?  Remember that trail running and being outdoors this time of year leaves everything on you exposed to allergens – your shoes, your clothes, your hair and skin. That’s why you should leave your running shoes in the garage and head to the bathroom to remove clothing and take a post-run shower ASAP – otherwise the allergens will be nagging at you all day. You might even want to consider bringing wipees if you are driving to and from your running location. Also, it’s a good idea to wash your sheets at least once a week during peak count times to get rid of any lingering pollen, mold and such that you may have picked up just walking back outside to check the mail.

Minute Clinic lobby

Find out more on how to #BeatSpringAllergies at @MinuteClinic and on their Facebook and Twitter feeds too. Check out their Clinic Locator to find the location nearest you! Happy (sneeze-free) running!

Are you bothered by seasonal allergies? Does it keep you from exercising outdoors? Do you trail run or hike? Please share in the comments below — XOXO, Jennifer

6 Tips for a Fun and Safe Trail Run

jennifer running on trail

Love to run, but growing weary of the city clatter and chaos on your route or, worse yet, being stuck inside going nowhere on a treadmill?  Well, let me remind you of an “all natural” alternative to these running woes – trail running!  Trail running has become a popular diversion from the everyday road run, is a great way to add new challenges that kick up your road running game, and is a legit sport in its own right. Because the terrain on trails is more rugged than pavement (think gravel, rocks, mud, sand, tree roots), secondary muscles are called into duty to help achieve balance and maximize agility. Due to this extra action, trail running can burn up to 10 percent more calories than running on the street, according Health Magazine. Before you the trail, check out my Six Trail Running Tips to prevent any unfortunate fails!

6 Tips for a Safe & Fun Trail Run

  • Focus on the run, not your pace. No trail is the same; the ups, downs and obstacles vary tremendously. That’s why you can’t measure success on a trail run in hours, minutes and seconds. By leaving your ego at home and forgetting about PRs, you can concentrate on your running form and biomechanical feedback, the inherent joy of running and the sheer beauty of the great outdoors.
  • Keep your feet functional. You’ll probably want to wear shoes that have a bit more stability and cushioning to protect your feet and ankles in rough patches. Also, slightly wider soles with substantial tread will help on muddy, wet and other slippery terrain. Also make sure that you have a little extra room in the toe box so that you don’t end up with bruised or blackened nails from extended downhills. Thin, quick-drying socks help prevent blisters if you sweat profusely or have to run through water. I am loving the Altra Running Superior 2.0  right now — they get a good grip on gnarly, rugged terrain, yet feel light and agile enough to fly fast through any obstacles in my way.
  • Gear up or go home. You don’t need to bring EVERYTHING with you on a trail run, but sometimes additional gear is nice to have (if not life-saving) during an off-road run. For example a cell phone for emergency calls, a GPS watch to track locations and, of course, your own ration of water and snacks. Other useful items to have are sunglasses to protect your eyes from not the sun and also inadvertent run-ins with tree branches, bug spray and knee-high socks to keep away chiggers and other pests, and a headlamp and/or knuckle lights if you are running through dusk into the night.
  • Put Safety Fist. It’s always best to run with a buddy, but at a minimum let a loved one know your route and estimated return time. It’s a worst-case scenario, but research any native wildlife dangers (snakes, bobcats, bears, etc.) that may be lurking and educate yourself on the best way to handle an emergency situation. You’ll want to hear all of the cues that Mother Nature is communicated, so don’t wear headphones. And, again, bring that GPS watch and phone in case you wander off course.
  • Maintain a mind-body connection. Trail running requires the use of multiple senses – sight, sound, feel and so on. While it’s easy to let your mind wander during a road run you’ve been on a hundred times, you need to remain focused on the task at hand in trail running to avoid dangerous situations. In rough terrain, the first instinct is to keep eyes focused downward at the feet – but this doesn’t provide timely feedback about what lies ahead! So, instead, keep your gaze straight ahead, analyze upcoming obstacles, and adjust your form accordingly.  Also, always keep a mental notes of mile markers or other visual landmarks passed (a trail of crumbs, so to speak), so that you can find your way back on an out-and-back course.
  • Don’t Forget to Fuel Up: You’ll likely want to bring your own water, sports drink and snacks give the more spartan running conditions — I’ve yet to see an emergency convenience store pop up like a desert oasis in the middle of a long trail run! There are so many options in hydration gear, it really just depends on the length of your race and personal preference for carrying (eg. hand-held vs. vest, belt or backpack . Also, stash some on-the-go snacks to provide on-going energy –eat before you deplete! Store-bought gus, gels and chews are fine, but I also like to make my own trail run fuel so I can tailor exactly to my needs. These are a few of my favorite trail run recipes:

Chocolate & Cherry Energy Cups - TheFitFork.com

Chocolate Cherry Trail Mix “Cakes”

Hazelnut Pecan Protein Fudge

 

 

 

Hazelnut Pecan Protein Fudge

 

 

 

What is your must have piece of gear or snack for a trail run? Please share in the comments below – XOXO, Jennifer 

 

 

Spartan Burpee How-To & Penalty + Race Registration Giveaway

2024 UPDATE: BURPEES REPLACED WITH PENELTY LAPS IN COMPETITIVE HEATS. 

GIVEAWAY CLOSED!!

Burpees.   People love to hate them, although I personally don’t think they’re all that bad. Except maybe I don’t love them so much the middle of an obstacle race when my arms and legs are already wobbly, stickers are piercing my palms and I’m coming face to face with cow patties.

Spartan Race discount code 2026: UBST26-355637C - Valid on: • Spartan Sprint, Stadion, Super, Beast, Ultra, Kids. • Tough Mudder 5k, Tough Mudder 15k, Tough Mudder Infinity. • Endurance events • Trail events. • DEKAFIT events.

How to Make Burpees More Fun - 5 VariationsBut, in a pristine situation, burpees have been a pretty good fitness friend to me, they are a simple, no-equipment needed way to get a full-body workout plus a little cardio (okay, mabye a lot of cardio).

Plus, there are a million variations as I rounded up last year on my post on How to Make Burpees More Fun – Did I Really Just Say That?

But in the Spartan Race, they don’t want to see the variations. And that’s good, because who has any bounce left for fancy stuff?!  In fact, I’ve been revisiting the rules on Spartan Race burpees (30 burpees required as a punishment for failing an obstacle) because, at my last race, I (gasp) received a 3-minute penalty added to my finish line time. Now, if you’re running in the open, you don’t have anyone judging your burpees, it’s honor system. But, the elite heat is suffering under the scrutiny of video cameras and clipboard bearing field officials.

Save 20% on any US Spartan race, Sprint, Super, Beast, Ultra, Kids and Hurricane HEat:  Use code SAP-936039P at https://affiliate.spartan.com/thefitfork

Before my last Spartan Sprint, I breezed through the burpee details in the Standard Obstacle Specific Instructions:

Obstacles may have a “Burpee Zone or Burpee Area”. Athletes are required to complete their penalty burpees within the designated zone or area, as burpees are monitored by Course Officials and/ or video cameras. Course officials will review video to ensure proper form is used and the athlete has completed the burpee penalty. . . .Camera review can change the outcome of the race, and results are not final until camera review and field officials have approved the results and assessed penalties

Penalty for Obstacle Failure: – 30 Burpees (chest must hit the ground, feet must leave the ground)

So, I do remember a few times when I though “hmmm, this manual says nowhere hands must be thrown in the air when feet leave the ground.” But, at one burpee zone, I decided to omit the overhead hand throw to conserve energy. This omission caused a field official to reprimand me . . .  who argues in a situation like this, so I just started back to throwing hands overhead and doing the hokey-pokey from hell.

If I’d had anything left to give, I’da busted out “Put Your Hands Up, Put Your Mother Effin’ Hands Up” covered by a gazillion different rappers.

So, when the initial finish line results and final results were exactly 3 minutes apart, I knew something was up. It was too late to challenge, I was already home . . . plus, I want to be completely legit, flawless and clean, if I messed up, then I deserved the penalty. I know I did ENOUGH burpees, I can count. I just wish I would have known EXACTLY what was expected so this would have never happened in the first place. When you know better, you do better. I did burpees as described in the obstacle manual  (which is Chest to Ground – Feet Leave Ground). Search the web, so much controversy on the topic, even on the Spartan Race site (see the Great Burpee Debate)!

I should have watched this video which shows the hands going in the air, although he doesn’t mention this step as every other is noted.

And found this after searching the Spartan Race site for “burpees,” I found this article called THE PENALTY AND THE PAIN: BUCK FURPEES. It describes burpees with the hands overhead. This should be in the Standard Obstacle Specific Instructions, please – thank you very much.

  1. Chest to deck.  When you drop to the ground, you must execute a full push up with your chest touching the ground.
  2. Press out of the push-up jumping your legs underneath your body so that you are in a squatted position.
  3. Stand up, extending the hips, and jump off the ground with hands overhead.

Then after more searching around, I found additional information that elite racers may be penalized 30 seconds per incorrect burpee, up to 10. Then disqualification. It’s subjective still, in my opinion, and you have obviously are on someone’s radar if they are scrutinizing your burpees.

Spartan after way too many burpees

The face of a 120 burpee race. Damn.

So, my takeaway for the next race. Don’t fail an obstacle, don’t get stuck with burpees.  And, if that’s not possible, do a bonus burpee on top of the 30 reps just to show trustworthy toughness! Aroo!

No sour grapes with Spartan Race in ANY WAY whatsoever. In fact, I love them for challenging me so significantly at this stage of my life. However, I just wanted to clarify some of this burpee stuff and keep any of you from suffering the wrath of not knowing.

Other timely Spartan Race stuff you need to know:

spartan fotI also wanted to remind you about Spartan Race founder and best-selling author, Joe DeSena’s new book, Spartan Fit the go-to tome of training for newbies and veterans alike or just help on how to get super fit in 31 days, without a gym or weights. You also learn how to build your fitness from one race to the next, get nutrition advice and will be motivated by stories of inspiring Spartans.

How to Make a Spartan Spear in Less Than 10 Mintues and Under 10 DollarsAnd, don’t forget your spear throwing practice – I’ve got the tutorial on How to Make Your Own Spartan Spear in 10 minutes, for $10.

If you want to sign up for a Spartan Race what are you waiting for? Commit today! 

 

GIVEAWAY CLOSED!! Enter my giveaway for a FREE SPARTAN REGISTRATION. Winner will receive one-time use code good for any Open Heat (non-confirmed start time) in any Spartan Race in the Continental US. Just follow the Rafflecopter instructions below.

This post and giveaway were sponsored by Spartan Race, all opinions, advice and enthusiasm are all my own.

Spartan Race discount code 2026: UBST26-355637C - Valid on: • Spartan Sprint, Stadion, Super, Beast, Ultra, Kids. • Tough Mudder 5k, Tough Mudder 15k, Tough Mudder Infinity. • Endurance events • Trail events. • DEKAFIT events.

How to Make Spartan Spear in 10 minutes for OCR Training

Save 20% on spartan race code: UBST24-TK88D27

Everything you need to know if you want to make Spartan Spear at home for your next Spartan Race or OCR — super easy tutorial, however nailing the throw is on you!How to Make a Spartan Spear in Less Than 10 Mintues and Under 10 DollarsWhen I first wrote this post, I only had 3 obstacle course races under my belt (now quite a few more), but was trying to nab a coin for the Spartan World Championship . . .maybe that was a lofty goal, but I figured it within my reach — especially if I could optimize my performance with a fast run (I’m a lifelong runner).  However, the races I had done to that point, like 2015 Spartan Beast Dallas and 2015 Spartan Spring Houston have been so flooded and muddy that I had the wind knocked out of my running wheelhouse. Oh, yeah – but that spear throw also stood in the way. Ain’t nobody got time for 30 burpees in a race, so I figured I needed to make my own spear and practice. (Editor update: I DID earn the championship coin and ran in the 2017 Spartan World Championships in Lake Tahoe, nailing BOTH the spear throws on the course . . . if only everything else went so well, haha).

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