December 19, 2007
Ask the Expert

Q: I've seen white water kayaking and am interested in learning how to play in the rapids. Before investing in a paddle and a boat, are there places to give them a test run? Catherine, K., Arlington, VA

Anna:
The best thing to do if you want to try whitewater kayaking is to sign up for a beginner course.  Most kayak schools offer 2-day, 4-day or 5-day beginner courses. When you sign up for a course all of your equipment is included and you'll have the opportunity to try out different boats, paddles and gear. 

It's very important that you invest in instruction for whitewater kayaking before venturing out on your own.  Many outfitters won't let you rent or demo a whitewater kayak unless you have your own gear (ex. helmet, personal flotation device) and/or can prove that you have the necessary handling skills and will not put yourself in a dangerous situation.

There are some good schools in the DC area and you call also check out nationally reputable companies like the Nantahala Outdoor Center in North Carolina (www.noc.com). And as a part of my personal mission to get more women kayaking, I run a program called Girls at Play Summer Tour (www.watergirlsatplay.com). I travel to different cities across North America and conduct fun and affordable introductory clinics just for women.

Q: What’s the difference between latex and silicone swim caps? Are silicone caps worth the extra cost? Lisa L., Austin TX

Katie and Margaret:
It’s helpful to wear a swim cap during your swim because it helps protect your hair from harsh chemicals and keeps the hair out of your face allowing you to concentrate on your workout.

Latex caps are thinner and less expensive. On the flip side, silicone is non-allergic and more durable. Silicone caps are also easier to put on and remove and less likely to snag your hair. . However barring any latex allergies, it's a matter of personal preference of which style to wear.

Q: Is there any good way to trick my body into warming up more quickly for a good early morning run? My schedule demands that I run in the morning, but I am not a morning person. Relative to how I run at night, my pace may be slower by a minute per mile! Emma B., Calgary, AB

Bob:
This is a pretty normal occurence as after 6+ hours of sleeping, your muscles are cold. It is critical that you start running slowly (or even walking) early in the morning to avoid injury.  As your muscles warm up, you can often pick up the pace.  What I usually do for my early morning run is to totally “throw out” the first 1.5 miles when I’m determining my pace.  That way I get a more realistic assessment of how I ran.   

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