Long runs aren't your typical "head out the door and run" activity. Unlike shorter distance runs, any run lasting over 90 minutes should include a certain amount of advance planning, taking into consideration things like safety precautions, nutritional and hydration needs, weather conditions and transportation needs. To avoid disaster during a long run, check out our top things you should know before you go.
The primary purpose of your long runs is to build up time on your feet. In other words, build endurance by challenging your body’s ability to run for long periods of time. Although the most important aspect of these long runs is plain and simple - log the miles, there are a few key considerations to take into account if you want to get the most out of this type of training run:
1) Race Pace Practice: Typically, you want to run 30-90 seconds per mile slower than your goal pace or race effort during your long runs. If you are training for specific time, inserting a few miles at your goal race pace in the middle or end of your long training runs is a great way to mentally and physically prepare yourself for what it actually feels like to run your target pace after an hour or two of running. A word of caution – don’t be discouraged if race pace feels tough. Additional training, taper and adrenaline will help you on race day. Instead, focus on your ability to hit your target time and maintain it consistently for a few miles.
2) Hydration & Refueling Strategy: Use your long runs to practice your race day hydration plan. Too many people get sidelined with stomach cramps and bathroom issues as a result of too much or too little water on race day. Check out how frequently water is offered during your race and practice drinking at similar intervals during your long runs. On your long training runs, we recommend drinking 4-6 ounces of water every couple of miles. If running over an hour, your body will want more than water. Include 30-60 grams of carbohydrates (150-250 calories) per hour during any run longer than an hour. This may include sports drinks, gels or energy bar. Feel free to ask us for refueling recommendations.
3) Dress Rehearsal: Use your long runs as dress rehearsals for the real deal by wearing clothes and running accessories that you plan to wear on race day. Longer distances bring out chaffing in new, and often unforeseen places, so it’s best to get familiar ahead of time with what works and what doesn’t. You can also do this for your pre-workout meal prep!
Motivation Monday - Running & Being Sick
May was suppose to be my base training month. I wanted to get my mileage back up to where it was in the winter (I took a few months off and focused on spinning, pilates and this crazy megareformer class), get faster and feel fit heading into marathon training season. That plan was seriously derailed as I got sick not once but twice. Now, I don't get sick. I lived in NYC for 5 years and got a few colds during that time. Being sick 2x in one month is not fun and it's made running really hard!
I got food poisoning and had to stop all activity for 3 days because I had zero strength and was dehydrated. The risks didn't outweigh the benefits in that scenario. Next, I got a sore throat/cold. I was tired and stuffy but I knew that sweating would make me feel better. I did a spin class, I did yoga at home and I ran. Jessica and I had decided to do a hard/fast run last week and I wanted to do it because I hadn't been able to push it on a run in a few weeks. I was sick and not feeling great but I headed out with her, figuring I can always slow down and walk if needed. We did our warm up mile and then started chatting and boom, we were running fast. I kept up for a mile or 2 and then had to back it off. After the run, I felt great. I hydrated, stretched and got a good night sleep.
This month gave me a lot of insight into running while sick. I don't always recommend it; it's definitely a choice that each person has to make because, ultimately, you know your body the best. The difference between the 2 sicks "illnesses" is sleep and hydration/nutrition. I didn't sleep for 2 nights with food poisioning (it didn't last that long, but I still felt terrible the 2nd night) and didn't eat for almost 2 days. Running on empty like that is NOT recommended. Taking days off is the best choice there. With the cold/sore throat, I was able to sleep (more soundly at least) and eat. I had calories in me, thus, felt that a run or a spin class (it was a slow spin day!) was beneficial. It helped work out some of the stiffness and soreness you feel when you are sick. Plus, with the run, just being outside, in the sun and fresh air, helped.
Next time you are sick, and asking yourself "should I run when I'm sick?", make sure you take into account your sleep and nutrition, as well as, how you feel. Being fueled and rested is a huge part of any trianing plan while healthy, thus, it could be the determining factor in whether you run or not. And, ultimately, skipping a few days, won't hurt you in the long run.
All Runs Are Not Great
Not every run is going to be a great one. To be honest, some runs just plain suck - you are tired, your legs are sore, it's rainy, it's windy, it's too hot, etc. The good news - it's okay! The bad runs help us realize how awesome a great run feels. It's also a sign that you are over training and your body needs to rest.
If you are scheduled to run and one of the above applies, first figure out if the run is going to cause you pain. If so, it might be best to skip it; if you are just generally lethargic and using the weather as an excuse, lace up those sneakers and go! The easy run might be what you need to snap out of a funk.
Here are my tips for getting through a not-so-great run:
1. Put on some good music - music is a huge motivator and can help to distract you.
2. Enjoy the scenery - look up and see where you are running.
3. Slow down - you don't have to run hard or fast. Take it easy.
4. Phone a friend - have a friend meet you for a social run.
5. Stop and walk - if the run really isn't happening, don't force it. Sometimes, a run just isn't what your body needs.
Strength Workout of the Week: Shin Splint Prevention
It seems like shin splints are in the air the last few weeks. Perhaps it's because as the weather gets nicer people are ramping up their running. There are a few, very simple strength exercises you can do to prevent the onset of this nagging injury often caused by overtraining, ramping up your mileage too soon, or an imbalance in strength between the shin and the calf. These exercises include the following (do them every day if you can):
1) Toe/Heel Walking: Walk the length of the room on the toes and then heels with the feet and knees pointed straight ahead of you. Then externally rotate the legs 45 degrees and walk the length of the room on your toes and then heels. Finally, internally rotate your legs 45 degrees and walk the length of the room on your toes and then heels. Walk slowly, emphasizing balance. Make sure knees are tracking the same direction as the toes.
2) Calf Raises: Stand on one foot, with other leg bent and standing knee slight bent to prevent locking. Slowly raise up on the ball of foot as high as possible and slowly return to the floor, emphasizing balance. Repeat for 2 sets of 10 repetitions on each side. Use a wall or railing for balance.
3) Toe Taps while Seated: In a sitting position lower and raise the left foot with the heel on the ground as high and as quickly as possible for 60 seconds. Repeat on the right side. Start by doing this on each side once and build up to 2-3 times on each side.
4) Side-to-side Weight Shift on Toes: Stand on toes and ball of the feet, shift weight from the inside of the feet, near the big toe, to the outside of the feet, near the small toe. Rock from the inside to the outside of the feet slowly and under control, emphasizing balance (that is one repetition). Repeat for 2 sets of 20 repetitions.
If you are prone to shin splints, warm up with 5 minutes of walking and then do this routine before every run - it WILL make a difference.
* If you are currently suffering from shin splints, stop running for a few days to a week, ice the front of your shins and avoid hills once you return to running (pain free). Do not try to run through shin splints. This will only make them worse.
Fitness Friday - 3 Moves to Power Up your Runs
Get a great backside and get faster at the same time. Having a strong, toned butt not only looks great but it actually helps you run faster. As your speed increases, the biomechanical load placed on your glutueus and hamstrings intensifies the most. Thus, to get faster and not get injured, you need to develop strong glutes and hamstrings. These 3 moves will help you strength, tone and lift your backside and make you a faster runner. Do each exercise at least 2 times and aim to do lower body strength work at least 2 times a week.
Plie Squat - Strengthens the inner thigh (adductors) and the glutes. Great squat variation. Do 25 reps, 2x.
Single Leg Bridge Lift - Strengthens the hamstrings and gluts. Added bonus, stabilizes the hips. Do this exercises for 30 seconds and repeat.
Clamshells - Strengthens the gluteus medius which will help the efficiency of your stride and your leg turnover rate. Do 15-20 reps on each leg, 2x.
Getting motivated to run
When you are a beginner runner or just starting to run again, finding the motivation to run or train for a race can be challening. We have jobs, kids, relationships, responsibilites and sometimes going out for that run doesn't fit into our busy schedules. One of the easiest ways to start running or training is to begin with run/walk intervals.
Starting off in this manner is highly beneficial because it:
1) Increases cardiovascular stamina, allowing you to exercise for longer than if you were to go out and only run;
2) Builds up your cardio without injury or discouragement;
3) Allows your body, especially your joints, to acclimate to your new endeavor.
How to Begin: Measure your intervals in minutes and figure out what works for you. If you are off the couch, start slowly- an injury will only hamper your progress. Your Run/Walk might be 1/3 (1 minute running and 3 minutes walking). If you are highly active, you might want to try 5/2 or 7/2 intervals. The goal is to exercise for at least 30 minutes. Aim for 3 days of run/walk intervals and 2 days of cross-training.
Effort: During your run intervals aim to be able to talk without feeling winded. If you start to feel like you are losing control of your breathing, slow down. Monitor how your body responds to the effort during training. Start and finish each workout with a few minutes of fast walking.
Tips:
- Aim for 3 days of run/walk intervals.
- Don’t run or run/walk 2 days in a row
- Do at least 2 days of cross-training per week – cardio and strength/flexibility
- Take 1 day off per week. Active recovery is okay (foam rolling, easy stretching)
Tools: We recommend buying the Gymboss because it alerts you, via a beep or vibration, when the interval is up. You can set it for up to 99 intervals and clip it to your shorts or pants. No need to monitor time or remember numbers!
Location: You can do the run/walk sets on the treadmill or outside. We suggest and encourage as much outside activity as possible because it’s inspiring, invigorating and it most accurately reflects race and real-world conditions. Stick to flat terrain for the first few weeks and add in hills once you are comfortable running for 10 minutes at a time.
We are leading group runs every Saturday at FitRight NW in Northwest Portland at 9am leading up to the Shamrock Run. We lead a run/walk group for those looking to run the 5k race. You get a coach and a group of fun women to run with!
Holiday Gift Guide for Runners
This post is sponsored by FitFluential LLC on behalf of Koss.
Each year we compile a list of our favorite running items as a gift guide. We bet most of you have runners in your life and these gifts are sure to make a runner smile.
Use it as a shopping guide for that special runner in your life, or even better, use it for yourself!
1. Trigger Point Tools -We can't say enough about the tools this company creates. We love their foam roller, called The Grid, and the Ultimate 6 Kit.
2. Koss Headphones - These headphones are great. We've been using them since the summer and are extremely happy with them. They have 2 different types - Fit Buds and Fit Clips. The best part? They fit a woman's ear and don't tangle! Get 'em at Wal-Mart, Best Buy, Walgreens, Kmart, or Sears this season for only $19.99.
3. Gym Boss - Perfect stocking stuffer for the newbie runner and the workout fanatic. You can set walk/run intervals which is great for the person just starting to run. Easy to use and clips onto your clothes.
4. lululemon Cool Racer Tank - We wear this year round and it's great for all types of working out. Layer it in the winter or use it as a cute running top in the summer. Loads of colors - we recommend anything bright!
5. The Stick - This is every runner's best friend. We love running relays (Ragnar Relay and Hood to Coast) and this little guy is a must have item because it's easy to pack and is the best self massage tool available. We recommend the Marathon Stick.
6. Melt Balls - Another awesome recovery tool for runners. It's like giving your feet a massage. Use it pre and post run to keep feet healthy and happy! Your feet will thank you.
7. Energy Boost sneakers - You feel like you are running on little puffy clounds. The new foam in these shoes provides more energy return than the standard EVA foam. The result? A more comfortable run. Meghan has been rocking these since September. If you have a racer in your life, gift him or her the adizero adios Boost - it won the Chicago and NYC marathons.
8. Garmin - We recommend the 610 for the serious runner who loves to track everything. The Forerunner 10, 210 and 410 have less features but do what all runners need - pace and distance. Garmin uses satellites to track your distance and pace. Your runner will no longer be beholden to the exact route they pre-planned.
9. Shoe ID - This is a must have for any runner. It is laser engraved with your emergency contact information and can be strapped to your running shoes.
10. Amphipod - All runners need to stay hydrated and it can be tough on long runs. The Amphipod handheld water bottles solve that problem. They are lightweight and easy to carry. No more annoying fuel belts!
Holiday Gift Guide for Runners
This post is sponsored by FitFluential LLC on behalf of Koss.
Each year we compile a list of our favorite running items as a gift guide. We bet most of you have runners in your life and these gifts are sure to make a runner smile.
Use it as a shopping guide for that special runner in your life, or even better, use it for yourself!
1. Trigger Point Tools -We can't say enough about the tools this company creates. We love their foam roller, called The Grid, and the Ultimate 6 Kit.
2. Koss Headphones - These headphones are great. We've been using them since the summer and are extremely happy with them. They have 2 different types - Fit Buds and Fit Clips. The best part? They fit a woman's ear and don't tangle! Get 'em at Wal-Mart, Best Buy, Walgreens, Kmart, or Sears this season for only $19.99.
3. Gym Boss - Perfect stocking stuffer for the newbie runner and the workout fanatic. You can set walk/run intervals which is great for the person just starting to run. Easy to use and clips onto your clothes.
4. lululemon Cool Racer Tank - We wear this year round and it's great for all types of working out. Layer it in the winter or use it as a cute running top in the summer. Loads of colors - we recommend anything bright!
5. The Stick - This is every runner's best friend. We love running relays (Ragnar Relay and Hood to Coast) and this little guy is a must have item because it's easy to pack and is the best self massage tool available. We recommend the Marathon Stick.
6. Melt Balls - Another awesome recovery tool for runners. It's like giving your feet a massage. Use it pre and post run to keep feet healthy and happy! Your feet will thank you.
7. Energy Boost sneakers - You feel like you are running on little puffy clounds. The new foam in these shoes provides more energy return than the standard EVA foam. The result? A more comfortable run. Meghan has been rocking these since September. If you have a racer in your life, gift him or her the adizero adios Boost - it won the Chicago and NYC marathons.
8. Garmin - We recommend the 610 for the serious runner who loves to track everything. The Forerunner 10, 210 and 410 have less features but do what all runners need - pace and distance. Garmin uses satellites to track your distance and pace. Your runner will no longer be beholden to the exact route they pre-planned.
9. Shoe ID - This is a must have for any runner. It is laser engraved with your emergency contact information and can be strapped to your running shoes.
10. Amphipod - All runners need to stay hydrated and it can be tough on long runs. The Amphipod handheld water bottles solve that problem. They are lightweight and easy to carry. No more annoying fuel belts!
Monday Motivation - Get Out and Explore
It's the start of a new month and the off season for most runners. Take the next few months to enjoy your runs; find a new trail or route and take a new friend with you.
Go Ahead, Sweat the Small Stuff!
We are very excited to have Rachael sharing her style tips and advice for athletes. Rachael knows what she is talking about. Besides being a runner and making us look beautiful, she has done personal styling for celebrities (including Jewel, Brooke Shields, Chase Crawford) and photo shoots (InStyle, New York Post). Today she is writing about sweat and why we don’t need to wash our hair after every workout.
We’ve gotten used to washing our hair after every workout. But why? Because sweat makes us feel gross? Because sweat makes our hair greasy? Au contraire! Sweat really isn’t the enemy we’ve made it out to be. In fact, your shampoo (or over use thereof) is more likely the culprit. Here is why holding off on the wash can save you time, money and damage to your hair.
What is sweat made of? Sweat is comprised mostly of water, sodium and chloride, and a low concentration of potassium. Basically, it’s a lot of water and a little bit of salt and sugar. There’s nothing greasy about it! Most of the perspiration will evaporate if given the chance.
What’s the harm in a daily shampoo? Washing your hair everyday strips your hair of natural oils which signals the sebaceous glands (oil makers!) to produce more oil. This will leave your hair feeling, you guessed it, oily. Give your hair a chance to absorb the natural oils to keep your hair healthy and help regulate oil production. Also, check to make sure your shampoo does not contain any ammonium sulfates or sodium lauryl sulfates. These aggressive cleansing ingredients have a pH much higher than your hair and will leave it dry and brittle.
Won’t my hair smell? Sweat by itself doesn't smell at all. It's the bacteria that live on your skin that mix with the sweat that give it an odor. A lightly scented hair product or misting of perfume will keep odors at bay until your next shampoo.
How in the world will I survive between shampoos!? It’s simple! Use a cool blow dryer at the hairline and roots to dry sweat (this also feels fabulous post-workout!). Apply Dry shampoo to the roots. Wait 5 minutes and brush through. Done!
A few more tips:
Don’t forget this age-old beauty trick: Brush through your hair each day with a soft bristle flat brush (like Denman or Mason Pearson). This will evenly distribute your natural oils throughout your hair, which will help protect and nourish the entire length of the strand.
Tie your hair up during your workout. Use a covered hairband to secure a ponytail or a high bun. Use bobby pins if necessary to keep your hair away from your face and off your neck. This will help keep you cool during workouts.
Only shampoo your hair the days you have a major sweat sesh (long run, indoor spin class, Cross-Fit). The days you are going to be in a body conditioning workout (yoga, barre, pilates, weight training) and tend to sweat less, avoid washing your hair.
One exception: If hormones or your workout program have you sweating a lot throughout the week then it is important to wash your hair more frequently. An excessive build-up of salt can dry the hair and clog the pores on your scalp. If you find yourself shampooing daily, make sure you use a deep conditioning treatment or intensive mask once a week to maintain moisture in the hair. Following each shampoo, comb a leave-in moisturizer or Argan oil through the hair to seal the cuticle and lock in shine.
You work hard to stay healthy! Make sure it shows from head to toe. For more hair care and beauty tips visit www.rachaelnyc.com
Motivational Monday
There are times when I look at my half-marathon training plan and I think "how can I possibly run those times". It's easy to talk yourself out of a fast run or a track workout because of the fear of not being able to hit a specific time or pace. However, as I've learned over the past few weeks of running fast, sustained runs, you'll never know what you are capable of doing if you don't attempt. There have been days were I didn't hit my pace and it's okay because I attempted, I got out there, I ran and I learned. The runs that don't quite measure up are the ones with the greatest learning potential - what was your sleep like the night before, what did you eat, was it a different course or terrain? Use those runs as building blocks and remember, never let the fear of not hitting a pace stop you from attempting the run.
Tip of the Week: Make the Road Your Track
Speed training (or interval training) is high-intensity training sessions that improve your running efficiency and will help shave minutes off your race times. There are so many benefits to speed training. And you don't need a track to do speed training. Simply pick minute intervals or mark off .25 miles or .5 miles on a road or sidewalk. Some of our favorite workouts are: 1 min, 2 min, 3 min, 3 min, 2 min, 1 min (with same recovery time), 8x400 meters (.25 mile) and 5x800 meters (.5 mile). Make any road your track!
How do speed workouts improve your running?
1. Build Strength - Speed work gets fast-twitch muscle fibers firing, and recruits more muscles than slow runs do.
2. Faster Feet - When you run at a fast pace, your feet turn over at a more rapid rate. With enough practice, this quicker cadence becomes more natural, which means you'll need less effort to move faster on any run.
3. Improve Stamina - Speed sessions help maximize your aerobic capacity. When you hit a fast pace, you force the heart to pump oxygen through the body at a quicker rate. Over time, that makes your heart stronger, so it can deliver more oxygen to the muscles, and helps your muscles use oxygen more efficiently.
4. Run Stronger and Longer - By sustaining a comfortably hard effort, you condition your body to hold a faster pace for longer before lactic acid—the waste produced when the body burns glucose—starts accumulating. That helps stave off the burning sensation that's so often linked with running hard.
5. Make the Joy of Running Last - Even if you don't care about getting fast, you'll enjoy the post track euphoria and the fitness gains that go along with speed work. When you're fitter, you can cover the same miles with less effort and bust through plateaus.
Tip of the Week - the Park is the New Gym
Today's tip is a reminder to get out, explore and use what's around you to strengthen, lengthen and workout! Explore a new park and use the benches as your gym. You can do tricep dips, pushups, stretches and core work on a bench. Use the jungle gym for pullups and agility moves. Or, just get down on the grass for pushups, core work and stretching.
And a bench is a great tool for people who are new to strength exercises or if you are pregnant - less strain and more ability to find alignment.
Improve Your Running Class
10 Minute Core Power - #FunDay Friday Workout
Most runners don't focus enough on their core, i.e, their abdominals, lower back muscles and glutes. These muscles are key focus areas for runners because they provide the stability, power and endurance. If your abs are weak, it can lead to funky running patterns, i.e, overstriding, understriding or a pelvis that swings from side to side and eventually injury.
How does a strong core help runners?
Strong glutes provide power and stability to power you up hills and they provide support and absorb the impact on the downhills. Strong and stable lower abs, mainly the transversus and rectus abdominis, generate more force and speed as you push off the ground, making you a faster runner. Strong obliques help support your torso and maintain proper form over long distances, and they help you move laterally around a runner in a race or dodging those pesky tourists on your favorite run!
We designed the below workout to hit those target areas. Do this exercise for a week before each run and feel the difference. Overall, incorporate core work into your regular training at least 3 times a week.
How to Run Hills
Running hills builds strength, stamina and improves running form. Here are our top tips for proper form when running hills.
Running Uphill
PACE: Run the first third of the hill relaxed and slightly accelerate the last part. You are aiming for equal effort. Try to maintain the same effort not pace you were running on the flat. You can make up for the time of the downhill.
For Long Hill Repeat Workouts: (1) Accelerate over the first 10-20 steps increasing to your fastest pace you can maintain with good form for the rest of the hill. You should be breathing hard at the top, but not gasping for air, and (2) maintain a consistent pace the entire length of hill and finish each repeat in the same amount of time as the others. This helps you avoid starting out too fast and understand pace limits for races.
MENTAL: Visualize the top of the hill ending 20 meters higher than where it actually does. This encourages you to always run through the top of the hill rather than relax once you get there. Also, learn to respect the hill, but feel confident in your ability to conquer it, even dominate it – it makes a difference!
HEAD/TORSO: Keep your head and chest up. Don't slouch. Many runners put their head down, which wastes energy by throwing off their running form. Fix your gaze directly in front of you.
ARMS: Use your arms in a straight back and forward and up motion to drive you up the hill – not across your body. Concentrate on really overusing the arms to help power up. Increase your arm swing as if you are using ski poles to help your legs push you up the hill.
SHOULDERS: Before tackling a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them forward then backward and wiggle out your hands and arms to relieve tension.
FEET: You want your feet to land underneath your hips not out in front of you. When you start running uphill, shorten your stride. Push off your toes to create the upward motion that propels your body up and forward. Think: shorter strides; up on your forefeet; pushing off your toes; and knees high to help your stride and keep you upright.
Running Downhill
PACE: Accelerate gradually into the downhill – do not sprint (which causes muscle soreness later on) or fight gravity by hitting the breaks (which fatigues the quads).
MENTAL: Visualize gravity pulling you down the hill and stay in control.
HEAD/TORSO: Maintain an upright body posture with a slight forward lean on steep hills to go with gravity – always keeping your torso perpendicular to the horizontal running surface. Keep your head and chest up and eyes looking ahead
ARMS: Use your arms for balance as you let gravity help your upper body push you down hill – let your arms swing to the sides and across your body if that helps you keep your balance.
STRIDE: Slightly lengthen out your stride to take advantage of the hill with feet landing underneath you and knees bent. Downhill running can be very injurious to knees, so try not to "pound" the road on downhills.
FEET: Land on the mid-foot, not on your heel, and underneath your knees. Practice landing softly to protect the knees.
FunDay Friday Workout - Intervals
This is one of our favorite, go-to interval workouts when we aren't near a track and need to add some variety to our runs.
The speed/fast portion should be done at 80% max which is a very fast effort but not a sprint. You should be able to recover and jog SLOWLY after each fast repeat. If you have to walk or have a pukey feeling after one of the repeats, you ran too fast.
If you are new to speed/interval workouts, do 2 sets of the pyramid with a 2 min break between sets. Build up to 3 sets.
Enjoy and happy (fast) running!
Tip of the Week: Buying Pregnancy Running Clothes
By Jessica Green
Suiting up for a run when you're pregnant isn't always the easiest accomplishment. Sometimes it feels like it's the hardest part of the run - tight, uncomfortable, ill-fitting, too short. After a couple of months of trying to squeeze into my running tights and tuck my tops in to cover the belly, I decided it was time for a little maternity shopping. By this, I mean figuring out which styles worked the best for pregnant Jessica's body (not regular Jessica's body) and then buying myself a few new outfits with everything a size larger than I usually wear.
Now, 31 weeks pregnant, I am enjoying every second of my new size and discovery of what "maternity workout gear" really means. I found it to mean something a little different than regular maternity clothes shopping since I didn't actually buy "maternity" workout clothes.
For those of you out there who are running while pregnant, here are my top running clothes tips, which come directly from a seven and half month pregnant running coach who basically lives in her running gear - belly or no belly:
1. Don't sweat it when it stops fitting - buy up a size in everything
No women enjoys buying up a size, but running clothes are already tight to begin with and in all the areas that seem to expand when you get pregnant. So, give yourself a break and once the belly (and surrounding areas) begins to expand beyond your comfort or vanity limits, embrace the excuse to freshen up your running wardrobe instead of dwelling on the new size. For me, this included a sports bra, crops, shorts and two tops - they don't look so new anymore!
2. Invest in a more stable running shoe
As you pack on the pounds, you need more support. I have several different pairs of shoes, some of them lightweight, minimalist shoes or racing shoes. After running in the less stable shoes 4-5 months pregnant (10+ lbs heavier) I started to notice my feet getting sore in ways they never had before. I quickly packed these shoes away with the rest of my clothes that won't reappear in my closet again until post-pregnancy this fall and purchased a shoe with some stability to support my feet as my body weight continues to increase.
3. Longer, dark colored running tops
Since you're buying tops midway through your pregnancy, you need to leave room for belly expansion without sacrificing fit during mid-pregnancy. The solution? Longer, fitted, exapandable tops that can grow with your belly, not hide it or rise above it. I also recommend darker colors because you might be wearing these items a few times in a row before washing because you might not have too many - unless you want to buy a ton of them. My go to piece has been lululemon's cool racerback tank top this spring and summer.
4. Low rise running tights
No baby belly feels good with the top of running tights/crops cutting into the midsection. Instead, opt for lower rise crops and shorts. I LOVE my lululemon inspire crops that I can easily fold over the top to sit just under the belly. Higher rise crops are in the drawer until the fall.
5. Invest in an anti-chafe stick: As the chest expands, sports bras rub differently and I started to chafe like I was running a marathon, not a 5-mile jog.
*** Bonus: Choose routes with lots of access to bathrooms or wooded areas because there's no escaping the constant pounding on your bladder - accept it, pee and run on. I do find it helps to avoid any liquid intake at least 1 hour before a run.
Summer Running Essentials
We don't stop running just because it's hot and humid (although it does slow us down!) We dress differently, take different precautions, use A LOT of sunscreen and enjoy it! Below are our summer running essentials. See you out there!
Sunglasses - look for glasses that are lightweight and comfortable, offers UV protection and stays clear of condensation. We are fans of Oakley Sport sunglasses. We don't have a link to the sunglasses we wear because we got them at the Outlet! :)
Nike Featherweight Tennis Hat - you've heard us preach the wonders of this hat. we love it because it keeps our head safe from the sun yet lightweight enough to not feel heavy or annoying.
Nuun Tablets - We use their Active Hydration tablets for pre and post workout hydration. These tablets are packed with electrolytes and contain no sugar or carbs. Plus, they are easy to carry - throw them in your bag for a little boost throughout your day.
Sunscreen
- Ocean Potion Clear Zinc Oxide Face Potion SPF 45 - goes on clear and protects the skin against both UVA and UVB sun rays
- Neutrogena Ultra Sheer Dry-Touch Sunscreen Broad Spectrum -Meghan likes it because it's dry-touch and doesn't leave an oily feeling on your skin. She uses SPF 70.
Clothes
- Merrell Afton Shorts - great for those hot, humid days. The fabric is soft, stretchy polyester and elastane fabric with quick-drying, moisture-wicking technology. The waistband is wide and elasticized with an adjustable tie. And there's a zip pocket on the side.
- lululemon Swiftly Tech Racerback - lightweight, moisture wicking fabric made of seamless Silverescent fabric.
- lululemon Speed Shorts - lightweight and fun colors! We both love this short because of the wide, comfty waistband (with a pocket and a secure tie on the inside) and the fun colors. If we were stranded on a desert island, we'd want these shorts!
Gear
- Trigger Point GRID Foam Roller - It's easy to stop stretching after runs in the summer because you are so sweaty. Do our stretches for the busy runner and then, after you shower, use the GRID.
- Koss Headphones - two reasons we love these - the cord doesn't tangle and there are different size ear buds.
- Blender - we love our Cuisinart blenders. Meghan has the Compact Portable one (she loves the to-go blender cups and nut chopper).
- Amphipod water bottles - different sizes and easy to carry with you on a run or stick in a pocket. Stay hydrated!
by Meghan Reynolds and Jessica Green
Interview with a Running Coach
To celebrate National Women's Health Week, we interviewed ourselves. Learn a few juicy tidbits about your Hot Bird Running coaches, Meghan, Jessica and Caitlin, and find out what inspires them to run.
Tell us a fun fact about yourself?
MEGHAN: I wanted to be a Fly Girl on In Living Color growing up. I'm known to dance in the grocery store or in the middle of a run.
JESSICA: I have 5 brothers, no sisters. I don’t think I wore a dress until my first junior high dance and I definitely didn’t start shaving my legs until that time.
CAITLIN: I was a child actor for about half a second - I have the headshots and Microsoft promotional video to prove it.
When did you start running and why?
JESSICA: Grade school because my dad ran and I wanted to be like him. Running was “cool” to me. Plus, I really enjoyed it and found out it was something I was good at during a grade school field day running event.
MEGHAN: High school to stay in shape for soccer.
CAITLIN: College to lose weight and train for a 5k with a friend and I have never looked back!
Who or what inspired you to run?
CAITLIN: Running taught me how to push my own limits beyond what I thought was possible for myself - this keeps me inspired every day, both in running and in life!
JESSICA: My father inspired to me to me to start running at a very early age as a way to get out and see the sights of my own city or while traveling. After college, my cousin inspired me to develop my running into something more than a healthy way to sweat teaching me that the personal challenges offered in running are limitless and running friendships last a lifetime.
MEGHAN: I've had a lot of different sources of inspiration over the my running career. Most recently, it's the ability to unplug and not have to think about anything other than running!
What is the best piece of running advice you ever received?
MEGHAN: The best advice I've ever received is from my Dad. It's not really specific to running but it definitely applies and I think about it all the time - "Champions adjust."
CAITLIN: It doesn't matter how slow you go, just don't stop. My friend (and complete badass ultramarathoner) Tom told me that at the bottom of a particularly treacherous hill on a trail and I think back to that moment often when I find myself backing away from a tough moment on a run.
JESSICA: Two pieces: When I was 9 or 10 years old, my dad caught me trying to copy his stride (he’s 6’3"). I remember him telling me to shorten my steps and find my own rhythm and to stop exaggerating everything (basically, stop flailing my arms). That was my first form lesson and it sticks with me to this day. Of course the other piece of advice is from my cousin, who taught me to always run in a good outfit because no matter how bad of a run you are having, at least you look good (a little bit of confidence can go a long way!).
Favorite way to sweat other than run?
CAITLIN: SoulCycle and hiking.
JESSICA: Skiing! I don't mind running in the cold, wet winter because it means snow in the mountains!
MEGHAN: I LOVE a good, hard spin class or a vinyasa yoga class