You are here: Home / Archives for Training

Heating Up

June 3, 2013 by Leave a Comment

DSC_0350A few tips and reminders regarding running in the heat:

It take a few weeks for your body to acclimate to heat/humidity, so be patient and sweat it out.

Be prepared for your effort to produce a slower time than it would have in cooler weather. Don’t obsess over the number on your Garmin.

Gage your workouts on effort, instead of the numbers for a few weeks. You know what your 5K effort or Half Marathon effort feels like. Get your eyes off the watch.

Hydrate well before your run. Like I have mentioned before, you need to hydrate days/hours before a long or tough effort. Running in the heat is tough, especially for long runs or speed work. Drink often before your run.

Take hydration breaks during your run, but only small sips. Gulping water will leave you with a sloshing, unhappy tummy. If you go into the run hydrated, a few sips can keep you satisfied until your post-run refueling.

Refueling with gatorade or a beverage option with electrolytes will help you recover quickly. Bananas can also help ward off muscle cramps, thanks to potassium.

Wear light colored clothes, and be prepared to potentially chafe more as you sweat more.

Sun glasses and a visor can help protect your eyes and face from sunburn, harmful rays, and swarms of bugs.

Plan your runs around the weather, when possible. Summer storms often pop up quickly, and the heat index can be a helpful tool when trying to avoid sweltering temperatures. If you can get out there in the morning or evening, your body will thank you.

Know the signs and symptoms of heat exhaustion and heat stroke. These can spring up quickly, and when least expected. Look out for other runners, as you may end up helping someone who becomes sick.

Embrace the heat and sweat. There’s no avoiding it, so learn to love it.

Filed Under: Blog, Training Tagged With: , , ,

Stretch It Out

May 28, 2013 by Leave a Comment

I was recently requested by a friend of mine who is new to running to write a blog about stretching. Since I am here to help, I am happy to write a blog that will hopefully help and clarify your stretching needs and questions.

Runners often lose flexibility. This is because the activity doesn’t require a huge range of motion, and as your muscles, ligaments and tendons adapt and strengthen for running, they shorten and tighten. Interestingly enough, being super flexible can actually be problematic for runners, since loose and flexible body parts can lead to injury. Think about it, there isn’t the tightness/strength that tightness provides. Being too tight isn’t good either, as rang of motion can become limited and can lead to injuries too.

The happy medium? Stretch, but don’t go overboard. Forcing flexibility is never good, and is especially bad for runners. I have clients to swear by incorporating pilates and yoga into their weekly training – which is awesome. However, if you are in a yoga class five days a week AND running, you may need to be careful.

For those of us who are not avid yogis or dancers, here’s my advice for maintaining flexibility and keeping those legs mobile.

Always warm up before your run. If your run is easy, the run itself is enough of a warmup. If you are doing speed work, get those legs moving slowly for 5-10 minutes first. You do NOT need to stretch pre-workout. Some coaches/trainers believe stretching pre-workout is actually dangerous. Just food for thought.

Post-workout, cool down with a jog if you were running hard. Again, if you were running easy miles, a cool down is not necessary. Get in the habit of stretching as soon as you finish your run, as muscles will cool and tighten quickly.

Target stretching these major muscle groups: quads, hamstrings, IT band and calf muscles/Achilles. If you need advice as to HOW to stretch, I suggest looking online, or I can answer that for you.

Don’t over-stretch. It shouldn’t be excruciatingly painful. Hold stretches for about 30 seconds, and do not forget to breathe!

While stretching, this is a good time to get some protein into your body. Refueling ASAP will help those muscles recover quickly, and can help ward off soreness. I’m a fan of chocolate milk or Greek yogurt. (See my previous post on Refueling!)

**** If you find you have pain in one spot (one hip, for example), you may need to pay attention to your running form, and potentially see a PT. Sore pain, which occurs after working hard and building muscle is a very different kind of pain compared to a tight IT band, hip pain, etc.

Filed Under: Blog, Training Tagged With: , ,

Coping with Burnout

May 23, 2013 by Leave a Comment

Models: Pipko and Jasmina, Assisted by Jesse Rosenthal and Andrea HeapBurnout often comes from setting goal upon goal – and before you know it months (maybe years!) have gone by, and at some point you just don’t want to run. This is normal. Especially if you often train for the same distance, or the same annual races, and have little physical or mental change.

Take comfort in knowing that what you are going through is totally normal. Also tell yourself that maybe some time off from running will help. Whether you take a few days, weeks, or months, this time off is important. if you try to power through for the next six months, things often get worse. Taking the break NOW means you will come back mentally and physically recharged and refocused, and unless you stop all exercise, your fitness will not suffer much.

Find something else that you enjoy to do with your time. Yoga. Beach Volleyball. Swimming. Heck, it doesn’t even have to be active. Arts and crafts. Volunteer at an animal shelter. Just do something that mentally excites and interests you.

If you loved running before, you’ll love it again. And if you are worried about that hopeful PR on the horizon, relax. Autumn Marathon warriors still have plenty of time to take a break, and still build base mileage before the hard work begins. Remember, your training plan does not have to fit into the cookie cutter 16, 18, or 20 week sizes, though they certainly are popular. Adjust for what you need in order to get to the starting line mentally and physically ready to race. Perhaps a break from running is just what you need.

Filed Under: Blog, Training Tagged With: , ,

Them Feet

May 20, 2013 by Leave a Comment
My babies.

My babies.

Let’s face it, runners rely on their feet for a lot. I remember once having nice, pedicured, lovely feet. Ah, those were the days.

It’s been years since I’ve rocked a french pedicure, or one that laster very long. These days I wear shoes for comfort and support, not for cuteness. The amount of sexy heels I have that spend most of their time in my closet instead of on my feet is probably a sin to most girls. But runners know: your feet are necessary to do what we do. We try to be “kind” to them, but at the end of the day we beat the crap out of them.

There are a few things we can do to protect and pamper those pavement-pounding puppies. First, let’s prioritize our shoes. Buying shoes because they are cute or on sale is a bad idea. Your poor feet don’t care what color or price the shoes you lace up is, but they do care about aches and pains. Buy shoes that are correct for your feet. Just because one brand works for your friend doesn’t mean they’ll work for you. Your feet are unique to you.

Keep track of your mileage, so you have a rough idea of when you should be replacing shoes. Most good shoes (not racing flats, btw), last 400-500 miles. Personally, I’m a fan of having 2-4 pairs of running shoes in rotation at all times, so that my body never “settles” and forms habits based on one shoe style.

When traveling and remaining stationary, compression socks may help your feet and ankles. My ankles and feet swell on long car rides and flights, thanks to very low blood pressure.

Ladies, avoid those cute shoes that have zero arch support. If you have plantar issues, it may be due to the shoes you are wearing when not running. High heels don’t do your feet or calf muscles any favors either.

Soaking your tootsies in warm water and/or Epsom salts can also help.

Keep your toe nails short. If they get too long, they can actually cut into your toes on long runs.

And, for God’s sake, do NOT run in cotton socks. Blisters are painful, and can cause infection. If you run under 30 minutes at a time, you might get away with cotton socks. Try cotton socks on a 15 miler in summer, and you will be in trouble. Am I clear on my view of cotton socks? Good.

Filed Under: Blog, Training Tagged With: , , ,

Mental Meltdown

April 13, 2013 by Leave a Comment

img_7084-editYou don’t have to be training for a marathon to have one of those days: you have some sort of fitness goal, perhaps even start it – and then everything falls apart. For me, it’s often a run (cause that’s what I do every day). There is something extremely defeating about this mental meltdown, and you can quickly go from feeling okay with calling the workout quits to questioning your entire training plan, goals, and potential. Are there ways to avoid this moment, or at least to cope with it?

Sometimes, we need to push through the rest of the junk from the day and give ourselves that time to sweat out stress. Getting out to run or to lift weights can completely fix a rotten day. Other times, it’s just best to let the run go and to treat yourself to a day off – as long as you don’t beat yourself up over taking said time off!

Have you also been partly through a workout, and to suddenly feel like everything is going to shit? The worst feeling ever. It can be hydration, fatigue, mental focus, a wonky muscle. Whatever the reason, it seriously sucks. Learning to cope with these terrible moments helps prepare you for marathon day. If you aren’t training for a marathon, the benefit to pushing through is simply to give you the satisfaction that you can push through when the going gets tough. Is it worth it? Sometimes.

If you have a day where you cannot push through, learn from it. What were the contributing factors? When I tackle my own marathon training, I hope that all of my long runs go great. That isn’t to say that they always feel awesome or that I am laughing and smiling at mile 22, but that I succeed in my pace goal, not feeling injured, and feeling accomplished. However, experience has taught me to expect a few long training runs to go poorly. Why? Cause I am human. Yes, I have cut 20-milers short in the past. Yes, I have dropped my speed down so much that I question how in the world I can possibly hold my goal pace come race day. And you know what? I have also PRed in seasons where I have had those bonked long runs. I’m sure you have too.

So, if you just are not feeling it out there remember this: you are human, not a machine. There are things you can and should push through. There are other times where calling it quits is the right call. Learn how to determine the difference. Come race day, you will be prepared. Even if your training isn’t perfect. Sometimes a terrible dress rehearsal makes for a fantastic performance.

Filed Under: Blog, Marathons, Training Tagged With: , , ,