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Springing into Action

March 26, 2018 by Leave a Comment

It’s the time of year where many runners who hibernate during the dark and cold Winter months take their first few miles of the year. It’s also the time of the year for Newbies! Perhaps inspiration from a friend or family member, a stress in life is forcing a change, something has sparked the interest in the sport – new runners are testing out their running legs. If you’re new and flirting with the idea of running, or you’re coming back from a serious hiatus, here are some tips and tricks for getting started.

  • Check your shoes. If they are over 6 months old, you’ve used them for walks or time in the gym, or they don’t feel supportive or fresh anymore, get a new pair! Your feet are important. There is no “magic” shoe. Just see what feels right to you. Most decent running shoes will run you about $85-150.00.
  • Start where you are! It can be humbling for the first run ever, or the first run back after some time off. Aim for 20-30 minutes out there. Maybe it can’t all be a run. Maybe it can. No matter what, go at an easy/moderate effort. It’s important to ease into the sport.
  • Avoid cotton socks. Blisters can plague runners, but cotton socks are usually a leading variable. Running socks are a bit more expensive, but worth the investment.
  • Lots of runners want to know their data – how far they went, how fast, elevation, calories burned, heart rate, and so on. If that sounds of interest, I’d recommend investing in a running watch. You can find gadgets between $100-700.00 – depending on how high-tech you want to get. There are also a dozen or two apps you can download on your phone. I find the apps to be less accurate, but it’s a cost effective place to start – especially if you don’t know what your relationship with running will be.
  • Recruit a running buddy to help with accountability and reduce pressure in speed or distance. Focus on simply making running a consistent part of your life for 3-12 weeks. Run with a furry friend, push the stroller, simply build a habit and allow your body to slowly adapt.
  • Don’t compare yourself with anyone else. Your journey with running will be uniquely yours. Your paces, body, mental capacity, preference in route and weather – embrace all of it and own it.
  • Set realistic goals and expectations without dismissing your potential. It’s important to accept where we are at that time. For example, signing up for a marathon 18 weeks out from the 1st run of your life or in months is not advisable. But is a marathon 12 months from now? Sure! And can a 5K or 10K be a realistic and attainable goal in 18 weeks? Definitely. The same could be true with setting the goal of running without stopping around Central Park – for example. But can you run to Battery Park from Riverdale? That’s a bigger goal and realistically would take more time. The sky can be the limit, but maybe not by tomorrow.
  • If your schedule is stressful, add your runs to your calendar. Make gym dates to stretch, cross train or weight train. If you know you’ll be most successful at consistency if you run before work, plan to always run in the morning and start your day off right. If you thrive on a lunch time run, lace up and get in that afternoon sunshine. Set yourself up for success. Reduce obstacles.
  • Accept that your running journey can change and adapt. This doesn’t have to be a serious sport. It can be fun, a stress reliever, or whatever it is you want. It can be a lone experience or a social activity. It can be incredibly competitive and driven. Make it yours!
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The Twelve Myths of Fitness – Day 9: Your body will fall apart at 30 years old

December 21, 2016 by Leave a Comment

Unless you find the fountain of youth, aging is pretty much inevitable. I say “pretty much” because we all age differently. Some of that is due to genetics. And some is due to lifestyle. I remember when I was in my 20s, I was told by 30-something year olds that once I hit 30, everything would go to shit. I’d feel different, and staying in shape would be tough. I never understood why a number would matter so much. Why not 29? Or 34? Why was 30 this magical age where we go from youthful, calorie burning, fit and hangover-free kiddos to old, tired, fat, hangover-fighting people, remembering better days? Having now spent a few years in the “over 30” category, I am now warned and cautioned relatively frequently that my days of being fit, improving as a runner, and eating pizzas and pints of ice cream will catch up with me any day now. So today’s blog is about that magic number, and what’s true and not so true about the “over 30” theory.

Genetics are something we cannot control. If you can look into the physical, mental and emotional aging of your siblings, parents, cousins, grandparents and so on – there are some clues for what you may be able to expect. Some traits, diseases, weaknesses and so on are genetic. Others are brought on by other factors. So your mother isn’t necessarily a clear example of what you will look like, feel like, and be capable of when you are her age. Though you can expect some similarities. Hormone levels play a huge role in how we age – from mood, energy level and sex drive to muscle density, bone density, and so on. Men and women naturally experience a dip in hormones at some point in their life. The dip or change in hormones, combined with perhaps less activity can naturally lead to weight gain, fatigue, and change in mood.

The cool thing is that while we can’t control our genetics, we are pretty darn in control about our choices we make in our lives. Our happiness, quality of life, stress level, sleep, hydration, activity, nutrition choices – all greatly factor into how we age. And while there are certainly things that cannot be helped, like work deadlines or sick children, choosing to eat well and exercise regularly can help many of us age in a slightly more graceful manner. Here’s some helpful info on exercise and being active, food and lifestyle adjustments you can try to make.

Now, if you are an athlete, your body may at some point need extra recovery time and there will be a time those personal records tend to stop happening. But lifting heavy can greatly help our bodies age, and runners can certainly achieve very impressive things after 30, 40, 50, or 60. I’ve had athletes in their 50s and 60s achieve things many folks in their 20s can only dream of doing. And personally, I am faster at almost every race distance in my 30s than I was in my 20s. And I am definitely in better shape. Other runners will peak in their early 20s, but those are usually folks who were running and competing in high school, and quite possibly now feel the consequences of pushing a body still growing and developing.

While we cannot fight Father Time, there are things we can do to stay as active, energetic and strong as possible. So remember the next time you don’t feel like going to the gym or eating a big bowl of greens, that doing things that are good for you are always worth it. This article from Harvard Medical School breaks down how we age when exercising versus not. It’s a good reminder that some changes as we age we cannot really feel, but those changes are important.

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5 Tips for Summer Training

August 10, 2015 by Leave a Comment

We’re in the dog days of Summer. While these days are perfect for sitting on a beach, favorite beer in hand, they make Summer training challenging. With so many marathon-bound runners this time of year, today’s blog is offering 5 tips for Summer Training.

  1. Be vigilant about hydration all day – not just when running. It takes some time for our bodies to process the things we drink, so only drinking right before you head out the door for a run is setting yourself up for failure. I recommend keeping a Nalgene bottle at your desk, and forcing yourself to drink and refill that bottle at least TWICE within a day. It may sound like a lot, but this is really only 64 oz. of water – the MINIMUM recommended for daily intake – not even factoring in your demands as a runner.

  2. If you can train at cooler times of the day, that can be hugely beneficial. Get up and out before the sun, or wait to start your training until 7-8pm – when the sun and temperatures begin to dip. If you must train in full sun, stick to routes with some shade.

  3. Gage your runs by effort instead of pace. Your body will begin to work in overdrive to keep core temperatures at a happy 98.6 degrees. The longer you are outside and running, or the harder you are running, the harder your body is working to regulate the heat. Therefore, don’t get caught up so much in the numbers. If you do, you may find yourself frustrated, burnt out, and perhaps pushing to the point where you will feel ill. Do the work now and when temperatures cool in a few months, your paces will drop. Be kind to your body and remember that heat and Summer training presents challenges we cannot beat.

  4. Refuel with cool post-run nutrition. Cold chocolate milk, Gatorade, yogurt, ice water, juice – this will help bring down core temperature while giving you some of the nutrients your body needs quickly. Avoid hot foods and beverages immediately after an intense Summer run.

  5. Know the signs for heat illness and heat stroke, and check in with yourself during your run to make sure you are okay. Sometimes these things can spring up quickly. I know I’ve gone from feeling awesome to suddenly feeling clammy, light-headed, or nauseous. If you begin to feel ill, bail on your run, find somewhere cool to sit or lay down, and hydrate.

Summer training can make you incredibly strong for a race in Autumn. Just be aware of how to help your body and brain make the most of the conditions. Safety first. Always.

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Fitness Model Day – Danskin Sports Bras

December 29, 2014 by Leave a Comment

10849955_725984670830502_834625735480259426_nA few weeks ago, I was hired to shoot for Danskin. I’ve known about Danskin for their dance attire for years, but I didn’t realize until I was called to attend the casting that Danskin now has a line of athletic wear. Incredibly unexpected – especially with being so close to the holidays, I was thankful for the booking!

On most shoots for a brand, you’ll find yourself modeling most, if not all, of the line. You will change dozens of times, have your hair and makeup sometimes changed, and will execute dozens of fitness moves and stretches. It’s a long day, but you are constantly moving, thinking on your feet, and onto the next thing – so the shoot often flies by. Mad props are always given to the hair and makeup stylists for making me look fresh, awake and energized 7 hours into the shoot. I also always rely on lots of water, coffee and snacks to keep me going. I should probably mention I was up at 4am to coach clients before the shoot, and then dashing to coach after – so the team that kept me looking fab and fresh went above and beyond the call of duty on this one! Looking good when you’ve been up and working a 16-hour day is no easy task!

10389227_725984707497165_3207036411883445646_nSo if you happen upon Danskin activewear, look for my face on the tags, perhaps in the ads, on the wall, or in a magazine or billboard. The jury is still out on exactly where the photos will be used, but definitely on the tags.

Much thanks to an amazing team, Carrie at MSA Models, and the other model, Desiree.

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Ultra Training Update and Summer Training Tips

June 5, 2014 by Leave a Comment

With special guest Chris, we discuss my training 6 weeks out from race day and our plan for a successful race weekend. Tips on hydration, heat, sweat rate, and other difficulties summer training and racing – and how your bathroom scale can be a handy training tool. Thanks for your support as I continue on this journey! July 19-20th will be here before we know it. Happy running!

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