Talking about shoes

Our clients always ask us about shoes and which ones are the best. We tell them the same thing, it depends on you, your running style, your feet and your body. We go to our local shoe experts in NYC to help us our with fits and our changing needs as runners.

Meghan has long been a fan of Mizuno's running shoes. She's on her third pair and refers to them as her babies. When asked to describe why she likes them, she simple says "because I feel like I'm running on clouds". With that, and with a little push from Mizuno's Mezamashii project, Jessica jumped onboard and got the Wave Elixirs as well. We are now twins in clothing and sneakers with blue and orange Wave Elixirs.

What we like about the shoes:

1) They are extremely light

2) Breathable

3) Cushiony yet light

4) Wide front foot - we have wide feet!

What we'd change

1) The color options

and that's it!

A Yoga Mat for Runners

 All yoga mats are not equal . . .

As a run coach and avid runner, I only recently got into yoga as a way to recover and stretch. I don't go to the vinyasa classes; I prefer the basics and yoga for runners classes.  As a way to improve my declining mobility and flexibilty resulting from limited cross training, I decided to dedicate my New Year's resolution to creating a habit of doing yoga once a week by the end of 2012. Although I haven't excatly kept up with this resolution every single week this year, I did learn quite quickly that certain yoga mats can make or break the class (I was in the market for a new mat to kick off the resolution). 

First there's the issue of borrowing one from the studio that has an odor that lingers the entire class (and it's not yours).  There's the mat that's too short.  The one your friend said she would bring, but forgot.  I picked up a cheap one from a local athletic store and the mat was so slippery and smelled like plastic that I threw it out.  Next, I tried a very thin, light, easy to roll and transport matt which I realized is so thin I might as well be directly on the hard floor. Then I discovered the Northern Lights Yoga Mat by Aurorae Yoga. 

For the last few weeks, I've used the Northern Lights Yoga Mat for my basics yoga classes and for my post run stretches (I used to throw down a towel on the floor everytime I stretched after a run which required an extra load of laundry every week just for post run towels.).

Unlike other mats I've tried, this one is padded to a degree that provides enough support for my knees and ankles while stretching, doing strength work at home or working on my flexbility in yoga.  It's LONG, so tall people like myself aren't constantly adjusting to get our body back on the mat.  Despite the extra length and padding, the mat is still as light as the other mats I tried and easy to transport from my apartment in Brooklyn, NY to a yoga studio in Manhattan.  Plus, it's odorless!  Even new mats have a tendancy to smell like rubber or plastic when you begin to use them.  Not this one.  Check it out for yourself, runners.  The best part? It's 33% off right now.

by Jessica Green of Hot Bird Running.

Favorite Summer Running Gear

As the heat takes over the east coast, many of our key pieces for surviving hot, humid runs make their way out of hiding this week.  Check out our favorites:

Nike Featherlight Tennis Cap 

lululemon Swiftly Tank

lululemon Speed Shorts

Amphipod Handheld Water Bottles

Neutrogena Sun Block

Cait's Plate: Protein Packed Salads

Every other week, Caitlin Grams of  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year's Resolution "to make one new recipe a week".  This week she inspires us to make our favorite restaurant dish in our kitchen. Enjoy!

Wheatberry Salad

There are few things in life that make me happier than the Whole Foods salad bar. Tons of different fresh, healthy dishes chock full of veggies - it's heaven. One of my favorite salads that I get every time I treat myself to the Whole Foods salad bar is what they call the Berkley Wheatberry Salad, and last time I was there I realized how simple it must be to make with such few ingredients - I knew I needed to recreate it.

Wheatberries are a whole grain and are packed with fiber, protein and iron. It was my first time preparing them and they are as easy to prepare as rice. They have a chewy, nutty texture, and are great in salads, as a side dish or as a base for breakfast in place of oats.

Wheatberry Salad Recipe:
Ingredients:
2 cups cooked wheatberries
1 red pepper
3 stalks of celery
1 apple
3 scallions
1/4 cup dried cranberries
1/3 cup chopped pecans
 

Dressing:
1/3 cup olive oil
2 tablespoons honey
1/3 cup apple cider vinegar
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste

Directions: Cook 1 cup of dry wheatberries according to package instructions. They take about an hour. While they are cooking, chop the pepper, apple, scallions and celery. Combine ingredients for dressing and set aside. Drain and rinse the wheatberries. Once they have cooled, add chopped vegetables and fruit, dried cranberries and pecans. Toss salad in dressing and enjoy!

Tip of the Week: Tools to Aid Recovery

Recovery is a major aspect of any training plan (from a 10k race to a marathon). It's just as important as the long run or the weekly tempo run. Recovery can be an overlooked and often forgotten part of your training.  Here are a few recovery products that travel with us and can be used just about anywhere - we highly recommend all of them!

What our Run Recovery video to see our favorite products.

The Stick: we use the "Sprinter Stick" because it's firm and short. You control the pressure, either getting a light or deep massage. Great to use on the legs and easy to pack!

The Grid, from Trigger Point Therapy. This is a light weight, versatile foam roller. We like it because it's a 1/4 of the size of a foam roller, firmer and hollow (great for packing!)

Airex Balance Pad.  This balance pad, which we bought at the suggestion of our Physical Therapy, is a training tool that combines exercise and balance skill to improve strength and coordination. We love it for strengthening our ankles and knees.

Bathing Suit for Running - Part 2 - Class Recommendation

Last Thursday I took the plunge into deep water running.  I highly recommend for everyone else to do the same.  Check out Robert Valentin's Blue Ocean Swimming classes on Wednesday and Thursday nights  in midtown Manhattan at the pool in St. Bartholomew's Church located at 109 East 50th Street (between Park Avenue and Lexington Avenue).  Robert is an excellent instructor who keeps you entertained and your workout honest the entire time.

Classes are an amazing cross training option for anyone interested in an intense cardio workout that requires you to "run" in the deep end of the pool for an entire hour engaging your core while you try not to drown.  It's a perfect workout for injured and non-injured runners, expecting moms, and fitness gurus.   I'll be there every Thursday or Wednesday this month! Come join me!

A special thanks to Nike and Vip.Zappos for the overnight express shipment of my new pool workout bathing suit top and bottom!

Bathing Suit for Running?

Tomorrow I take on deep water running for the first time ever and I'm on the hunt for a sport appropriate bathing suit.  In the meantime, congrats to a friend, Danielle Quatrochi, on showing us what it means to set goals and then ACCOMPLISH them!

Remember, this holiday season, to commit to helping others achieve their goals too.  Support, cheer and ask for updates.

Happy swimming/running?!

Night Running

As we move farther into winter and the days become shorter, most of us will have to run a few miles at night, in the dark. Running at night offers new challenges and a totally different experience. Night running is exhilarating, different, fun, scary and rewarding. We want you all to continue running throughout the winter and the shorter days in order to experience the joy of night running. However, we want you to be safe.

We checked in with the former safety director of Ragnar Relay, Bruce Matheson, for his top suggestions on how to safely enjoy night running.

Bruce recommends that you run with a headlamp, reflective vest or gear and a LED tail light. In street clothes at night, you are only visible to drivers up to 100 feet. Most reflective vests make it so runners become visible to drivers up to 1200+ feet. (see pictures below) Adding headlamps and flashing LED tail-lights provides increased visibility and safety. He recommends that all runners have reflective gear and LED lights even when running in parks.

When running on the road, he recommends that runners run against traffic. Running against traffic ensures better visibility for automobiles, cyclists, and runners. Listening to music with headphones while running can be dangerous. Runners need to be alert and aware of their surroundings at all times. Make your winter, nighttime runs music free.

Additionally, it's a good idea to carry a cell phone while running and make sure someone knows where you plan to run. Always carry your ID while running. An ID tag, such as Road ID, which states medical conditions/history is also extremely useful.

Runners, be safe, run safe and get out there and run - day AND night!

(photos courtesy of Ragnar Events)

Runner, 150 feet away, without reflective gear

Runner, 150 feet away, with reflective gear