Workout Wednesday: How To Start Running

Happy Hump Day! I’m on Day 3 of orientation and it’s been a lot of videos/ self-guided learning. We also got fit-tested for two different types of respirators (N95 and 7700). It’s funny how you definitely feel like Darth Vader when you try those out! I also got to explore the new running trail that’s here- Rail Trail that extends for 57 miles! I certainly didn’t run the full trail, but I did get in an easy 7 mile run.

I thought it would be a good idea to share some tips on how to start running or pick-up running again since physical activity is SO important during the Pandemic. Maybe you’ve tried running a few times, maybe you got injured, maybe you thought it was too hard, or maybe you’re just unsure if it’s for you. ALL of these thoughts are OK- they are normal! Be kind to yourself and know that starting any new activity takes time and patience. You will not be super fast at the beginning nor will you be crushing all the miles (it took me 4+ years of on-again off-again running to even get above a 10:00 min/mile and over 35 miles a week).

Tip 1: Start Small

Start with run/walks (maybe 30 seconds running/ 1 minute walking) and go for a short distance. Do this for several weeks and don’t try to run everyday. Maybe you do this once a week - that’s great! Maybe you can start to do it two times a week- something is better than nothing! Be kind to yourself.

Tip 2: Get some good running shoes

I remember I had some really terrible shoes when I first got started (pretty sure they were on super sale and were not meant for running) and that didn’t help me stick with it. Now, you do not need to go spend a lot of money on gear/running shoes - just make sure to select shoes that fit well, meant for running, and you feel GOOD when you put them on. I can’t tell you how much better I run and feel when I’ve got on gear that I LOVE.

Tip 3: If it feels hard, then know that is NORMAL

Running is hard work and there are very few runs that feel really good. Remember- if you feel pain/short of breath -> this is NOT NORMAL. Also remember to see your physician before starting any new physical activity routine. It’s funny how as children, we would always run everywhere and then somewhere along the way, running no longer felt ‘normal’ -> just really really challenging. I was certainly never fast (nor will ever be breaking records), however sticking with it and training helped me get faster over time.

Tip 4: Be patient

Nothing good ever happened over night and it typically takes 21 days of starting a new routine to make it stick. I always find that starting a new routine is easy for me for the first 10 days or so, but then that third week is when it gets challenging. Know that this is normal and to stick with it. Find a support system, a buddy to go on runs with, a race to train for, or a goal to work towards. Maybe you want to run for a mile/ a 5k (3.15 miles)/ to the next stop sign. Whatever your goal is, be your own cheerleader. Be kind, be patient, be persistant.

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What tips do you have to someone wanting to start (or start again) running?

What helps get you out the door?

Anyone else find that 3rd week really challenging?

Workout Wednesday: How To Get Faster

It’s the topic that I always love to read about- how do you get faster while running?!? I never imagined that I would be a sub 2 hour marathoner (I was honestly just hoping to get below 2:10 at one point in time), but I’ve somehow managed to get close to breaking that elusive 1:40 mark. It’s taken a lot of work, but I have managed to become consistent over the years and knock over 45 minutes off of my time.

First thing that I did-> Became consistent

I started skipping less runs, running more often, and gradually increasing my weekly mileage. I didn’t start doing anything crazy (like 50+ mile weeks) until after running for 5+ years, but just having the consistent effort and habit of running made a big difference.

Add in -> Speedwork

Speedwork doesn’t need to be anything crazy (you definitely don’t need to start incorporating mile repeats right away or 2 x 3 mile repeats), just even consider doing a few faster strides (think: less than 1/10th of a mile fast run/jog followed by either walking or slower jogging until you catch your breath and then repeat a few more times). This is when I started to notice an immediate difference in my running times come race day.

Don’t forget about -> Strength Training

It’s certainly hard to do now, but strength training is IMPORTANT! I really want to do a blog post coming up about how to do bodyweight strength training from your home because (at least for me) our gyms are closed indefinitely and I cannot find free weights anywhere. Strength training is so important to help you get stronger and also to prevent injuries. Even just two times a week (cut your run shorter and add in a few moves if you’re short on time) will make a difference.

Do not just -> run fast

If you’re only interested in running fast, then I’d suggest doing other cross training on the 2-3 days that you want to incorporate speed work (think: 1 day. week with some sort of faster running repeats, 1 day/week with strides, 1 day/week of longer runs). If you’re running 5-6 days a week, your runs should not be all ‘full out’. You’re asking for an injury (or just to ever improve) if you run like this.

Also don’t-> run the same speed all the time.

Your runs should never all be at the same time (like above) and they should be slower than your race paces (think: 2 + minute slower than marathon pace). Yes, you can run faster, but you’re not giving your body time to adapt and build your oxygen stores/blood volume when you consistently stress your heart to it’s max.

Don’t just -> stretch

Stretching is GREAT and should absolutely be done before and after your runs, however you need to do dynamic warm-ups/ cool downs/ strength training to help your muscles adapt/ get warm/ cool down / get stronger. Stretching does a lot, but think about any aerobics class you’ve gone to -> what do you do before you stretch? You have to warm-up your muscles, get the work done, slow your heart rate down, then you get to stretch and relax.

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• What tips would you add that helped you improve your running times?

• Favorite ways to strength train right now?

• What are you training for?

TIP Thursday: 5 Workouts To Work Some SPEED Into Your Run

*Disclaimer: Remember that I am NOT a certified running coach/ personal trainer and to please consult your doctor before beginning a new training regimen. I’m just sharing what has worked for me in the past, along with my knowledge from the undergraduate bachelor of science degree in Health & Exercise Science*

Happy Friday-eve! How’s this week going for you? I think I’ve finally gotten over the hump of my training slump and am SO excited to see if I can continue my race lottery entry streak by seeing if I’ll get into the Beach 2 Beacon 10k! I’ve got to be up and on my computer BEFORE 5am (my time- 7am EST) —> so I’m setting my alarm nice and early (and then heading into Steamboat to get in 11 easy miles before work!)

I’ve been reading this book and it is amazing. Honestly life-changing. There are so many lines that I want to highlight (basically the entire book). This one in particular.

Also we got yet another giant snowstorm yesterday. Now since it’s warmer, it’s super heavy snow and there is just slush everywhere. My easy 5 miles yesterday was interesting on the Core Trail with it being covered in several inches of snow/ slush. Good training for my ultra- I think running through mud feels similar! Spring is right around the corner right? I think our 100”+ of snow will melt by the time we hit Summer maybe….

Also obsessed with Chia pudding recently. I make mine with a mix of greek yogurt/ coconut-almond milk and then add some homemade granola, berries, and almond or peanut butter. YUM. Also super high in protein!

Here are 5 Workouts To Work Some SPEED Into Your Run.

I’ve created these workouts to be done outside or on the treadmill. When you increase your speed to all-out think about it in terms of how you’re breathing. You want to be breathing pretty heavily and shouldn’t be able to maintain this pace more than a few minutes. Doing short speed sessions (along with switching up my strength training routine every 6-8 weeks) was the biggest factor when I broke through a huge marathon (and half marathon) PRs!

The Speedster

The Flash

The Popper

The Hill

The Roller

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What are some of your favorite speed workouts?

Any other race lotteries I should enter?!?

Feature Friday: Mental Tips & Tricks For Running Long

Happy Friday! We made it! Congrats! Is it just me or did this week go by incredibly slowly? Also I felt like it was an 'extra caffeine' type of week where just one cup of coffee didn't cut it. Oh well. It's a moot point now since it's officially the weekend. I'm not really sure what we'll be doing this weekend, but maybe if the weather cooperates we'll get to get out on the lake with our kayaks! Anyone racing this weekend?! GOOD LUCK!

I wanted to share with you some of my favorite tips and tricks to conquer a long run when you're mentally not feeling it (or maybe you're trying a farther distance than you ever have before). I know that mentally preparing myself to smash my first 20-mile long run was just as important as physically being ready for it as well! 

• Envision yourself conquering that distance. I remember falling asleep at night seeing myself (in my mind) hitting my paces and not stopping during my entire run. I would do this every night throughout the week before my Saturday morning long run. 
• Try to split-up the run into segments. This really helped me if I was trying a new-to-me pace or distance. It also helped get me excited for trying something new!
• Create a new playlist. I read somewhere that after listening to a playlist for 3-4 times your body becomes accustomed to it, so it's important to switch up the songs. Plus I always get pretty pumped when I remember that I have a new playlist to listen to (#nerdalert)
• Try out your race day outfit (or a new piece of gear or nutrition/hydration strategy): Sometimes it's as simple as switching up something small that will help you not only get excited for race day and to begin your run, but that excitement may just carry you through the entire run!
• Make a list of potential people you wish you were running with. I like to do this when things get tough to get my mind off the struggle- Sometimes I wish I were running with Shalene or Obama or Oprah and try to conjure up topics I'd discuss with them. It may sound weird, but it really helps!
• Try a loop-course or out-and-back. I sometimes really love a loop course for a long run because I can stash my hydration and fuel and not have to carry it. Plus, it mentally gives me confidence knowing that I've previously already conquered it. An out-and-back course is great because on the way out you get a preview of what you'll run back by on your way to the finish. 

What type of mental tricks or tips do you have to get through a long run?

Coffee- yay or nay?

Who's one person you'd really like to run with?

Tips For Getting Out For A Early Weekend Morning Run

There's a reason why I switched my long runs from the weekend to Friday mornings because I love to sleep in and have super lazy mornings on the weekend! Last Saturday I managed to get up at 5:30 to get ready for my long run and figured I would share some tips with you that helped me roll out of bed when it was still dark out. 

1. Have your coffee set and get yourself some time to just sit with some fresh coffee before heading outside for your run

2. Have something fun scheduled later in the day to look forward to. 

Kitty cuddles- so worth waking up early to run!

3. Look at the weather and know that if you wait longer, it will either get worse OR you can enjoy the beautiful day knowing that your run is already out of the way.

4. Put together a new playlist or have a new podcast that you save for your weekend early morning runs.

5. Possibly see if you can persuade someone to either make you breakfast or meet you for breakfast after you're done with your run. Bloody Mary after a long run? Yes. Please!

6. Fit it into a race that's near-by. Everything almost always more fun in a race environment, so why not? Maybe you'll even get a medal out of it!

7. Look forward to having the rest of the day completely free AND you'll be energized to get something productive done. Hello chores that I've been meaning to do for the past 3 weeks...

8. Arrange to meet up with other runners early. There's nothing more motivating that knowing that someone else is also up early and waiting for you!

How do you get yourself out of the door early on the weekends?

What do you have on-tap for today? -> I've got 6 recovery miles at an easy pace!