Author: Heather Gannoe

Categories
Nosh

Chia Seeds: Runner's Oldest And Best Friend?

If I had a dollar for every fitness fad I’ve seen come and go over my short 10-year career in the fitness industry, I’d be writing this article from a gold-plated laptop, swinging in a hammock on the shores of my own private tropical island.

Maybe that is a slight exaggeration, but the point is that fitness fads come and go so quickly and frequently that it can be hard to keep up with them. One minute a new supplement hits the market promising that it is the weight loss solution we’ve all been looking for, and the next minute it is completely forgotten as another supplement comes along promising to be even better.

The running world, of course, is no exception to this phenomenon. I’ve seen everything from spring-loaded sneakers claiming to make you faster to herbal supplements that supposedly increase your lung capacity. Rarely do any of these claims hold true.

Back in 2009, author Christopher McDougall published his best-selling book Born to Run. In this book, McDougall highlighted the Tarahumara Indians of Mexico’s Copper Canyons and their almost inhuman ability to run for incredible distances. This book not only catapulted the barefoot running movement into the mainstream running world, but also introduced many of us to a supposed super food just perfect for runners:

Chia seeds. 

Yes, the same chia seeds used to grow hair on the infamous chia pets. It turns out that these seeds are not just for growing grassy hair on clay figurines. They are edible, and the possibilities for their consumption are endless. From smoothies to salads, tea to snack bars, suddenly it seemed every runner everywhere was raving about chia. After all, if this ancient seed could fuel the Tarahumara and help them sustain incredible distances, it just had to help the rest of us too. Right?

Well, sort of. 

Although there has been no concrete evidence proving that chia seeds alone will help improve running and endurance, there is no denying that chia is an amazing super food that can benefit any runner’s diet. Chia seeds are rich in omega-3 essential fatty acids, antioxidants, protein, calcium, iron, potassium, vitamins A, B, E, and D…just to name a few. In fact, a two-tablespoon serving of chia contains about 200 mg of calcium, seven grams of fiber, and four grams of protein.

And while chia alone won’t transform your running overnight, these tiny, yet powerful seeds might help you become a better runner. Here’s how:

Sustained energy. Chia seeds are extremely absorbent, expanding up to ten times their original size when soaked in water, forming a gel-like substance around the seeds. Turns out that goopy gel is useful: It coats the stomach and works as a barrier between carbohydrates and your stomach’s digestive enzymes, which break down carbohydrates and convert them to sugars. By slowing that breakdown process, chia seeds provide runners with a longer period of time before their blood sugar levels drop, causing them to feel tired or lethargic. 

Note: While chia can help sustain energy, chia seeds in and of themselves are very low in carbohydrates and sugar. So if used while running, chia seeds alone won’t give you the energy to sustain a long run. Your best bet? Make a gel or bite-sized chew (like this recipe!) that contains chia in addition to other nutritious energy-sustaining foods. 

Hydration. Because chia seeds are so absorbent (anywhere from 12-30 times their weight, depending on who you ask), they help regulate body fluid levels and retain electrolytes, both of which can help prevent dehydration.

Recovery. Amino acids are the building blocks of protein, while antioxidants fight against free radicals (molecules responsible for aging and tissue damage). Chia seeds are full of both amino acids and antioxidants. 

Add to this list the countless non-running related health benefits, such as possibly combating diabetes or improving blood pressure, and it seems chia is not simply another fitness or nutrition fad. 

So while these tiny seeds might not have you effortlessly running the canyons of Mexico, the nutritional punch that they do pack is certainly enough reason to give them a try.

Categories
Wellbeing

Are You Over-Posting Your Workouts On Social Media?

It seems there are two types of people in the world of social media:

1) Those who like to update us on every single minute of their day, no matter how personal, intimate, or mundane the details may be.

2) Everyone else.

It’s the first category that often makes the second category hesitant to share anything at all. We don’t want to be person #1; we don’t want to bore or annoy our friends with information that is of no use to them. We certainly don’t want to brag or sound obnoxious. And because of this, we sometimes hesitate to share updates or accomplishments because even though they may be important to us, we fear they are not at all important to our friends, family, and acquaintances.

And we don’t want to be THAT social media person.

For example: You just finished a super hard workout. Truth be told, you didn’t even want to go to the gym in the first place, because you had a bad day at work and have a boatload of housework you should be doing instead of working out. But you went to the gym anyway, and you managed to not only have a great workout, but set a deadlift PR that you’ve been struggling for months to overcome. Months! And you want to scream it from the rooftops…or the 21st-century version of screaming from the rooftops: post a status update declaring your accomplishment to the world. But you fear that your friends and family care just as much about your gym session as they care about what brand of wheat bread you used to make your turkey sandwich that afternoon.

Or worse, you fear that someone will take your post as–gasp!–bragging.

Listen, I can understand your hesitations. I too have rolled my eyes at more “here’s the 100th update telling you I’m at work and I’m bored” status updates than I care to admit. But when it comes to sharing your workouts on social media, my opinion is always “go for it,” regardless of what others might think. And here’s why:

1) Accountability. Yes, this one is self-serving. But it is your social media page after all. Why not use it to benefit you? Getting into a regular routine of posting your workouts will help hold you accountable for what you’ve done (or haven’t done) to improve your training. This is especially true when other people start taking notice of when you do, or do not, post your workouts. Further, posting that you plan to go for a run, then sharing your post-run stats might be just the motivation you need to get out the door and get your workout done on a day when you might otherwise feel like staying home on the couch. 

2) You never know who you might encourage. People are watching you, probably closer than you realize. This fact is equal parts cool and creepy. A friend you might not have talked to in years may see your daily workout updates and think to herself “if she can do it…I can find the time to do it as well!” Let’s face it: a large majority of our society is overweight and inactive. If your workout posts encourage just one person to change their sedentary lifestyle and improve their health, then sharing is totally worth it. It sounds cheesy and perhaps trite, but your post may turn into motivation that could literally save a life. For me, knowing that I could motivate someone to change their life far outweighs the risk of annoying my friends. 

3) You deserve to brag. Call me boastful, but I truly believe this. Training for a half marathon or a marathon is no joke. Actually, training for any sort of race that is farther/faster/harder than you’ve done before is no joke. It takes dedication and hard work. Further, as I mentioned above, inactivity is a huge problem in our society. Good for you for taking a stance against it and trying to better your health. 

The point is, you should be proud of what you’ve done, and those who truly care about you will be proud of you as well. Those who feel you are shamelessly bragging by posting your accomplishments are likely the same people who feel their own shame and insecurities for not trying to pursue their own dreams.

Don’t let those types of people bring you down or negate your hard work. 

OK, let me be honest for a minute: Yes, you probably are annoying some of your friends by posting your workout and racing updates. But the great thing about social media and technology is that those people have the ability to block those “annoying” posts from their view. Just like you have the ability to block game requests or that one friend who posts fifteen pictures a day of her cat sleeping in various positions. But for every friend who is annoyed by your workout posts, there are twice as many friends cheering you on through their keyboards and behind their computer screens. So be proud of your hard work, hold your head high, and run hard. 

Then be sure to let us know about it on Facebook.

Categories
Sweat

Long Run Recovery: Things to Do Before You Hit the Couch

Ahhh the long run. Runners love to hate it and hate to love it.
Actually, I take that back, most of us love to love it. But I digress.
The long run, for those unfamiliar, is a workout typically done once per week when training for some sort of long distance race, such as a half marathon or above. The goal of the long run is to slowly build up the cardiovascular endurance and muscular strength necessary to cover 13.1 miles, 26.2 miles, or more by spending time on your feet and, more often than not, plenty of time in the aerobic zone (hence, the “slow” concept of the “long slow distance” ).
And while long runs are necessary, and some of us even find them fun, there is no denying that sometimes long runs can not only hurt but make you really hungry and tired.
So while no one can blame you for wanting to top your latest 15 miler off with a cold beer, potato chips, and a long nap on the couch, there are a few things you should probably do to ensure the best chance at proper recovery.
HYDRATE. And I don’t mean with a cold beer. Well at least, not quite yet. Rehydrating post workout is probably the most important thing you can, and need, to do. So instead of that beer, start instead with some water, and perhaps even an endurance-specific electrolyte recovery drink. The rule of thumb is to drink between 16 and 24 ounces of sports drink for every pound of body weight you lost during exercise. Proper hydration will not only help speed up recovery from your long run, but will help you avoid all of the uncomfortable, and sometimes dangerous, side effects of dehydration.
REFUEL. That is, eat something. Sure, it’s incredibly easy to justify an entire plate of bacon, a whole pizza, and a quart of ice cream when you just ran 20 miles. But keep in mind the food you consume post run is your best chance at refueling your muscles and aiding in recovery. So which would you rather reach for…something healthy or junk? Make smart choices: find something with a 4:1 carbohydrate to protein ratio to help replenish calories, nutrients, and glycogen stores as well as speed up muscle recovery. And as an added bonus: smart, healthy choices will help avoid the ever popular long run weight gain.
ACTIVE RECOVERY. Don’t worry, your Netflix marathon is coming soon, but don’t hit the couch quite yet First, give your legs a little bit of attention with light stretching or gentle massage. Hop on the foam roller, grab “The Stick,” or drop into your favorite yoga poses to help lengthen and relax your tense muscles. Avoid vigorous massage as it may damage the already injured muscle fibers. Take a short, easy walk to encourage blood flow to the muscles, which will help further stimulate recovery.
ICE BATH? This one is up to you. Researchers are still on the fence as to the benefits of an ice bath, but if you are up for the subjecting yourself to the icy cold torture of an ice bath, it might be worth a try. If you are new to the ice bath practice, check out the tips in this article “To Ice Bath or Not to Ice Bath: That is the Cold Question“, to ensure you go about it safely.
REST. Now you can finally prop those feet up. Take a nap, play an extended round of Candy Crush, read a book, do whatever you need to do to stay off of your feet for a while. Allow those muscles to relax as they begin to heal. But the key here is to not spend the rest of your day on the couch. After a while, consider going for a walk to get the blood flow circulating to those muscles once again (see “Active Recovery” above). I can assure you, it really does work. My worst post marathon recovery was when I spent 8 hours in a car almost immediately after the race. My best post marathon recovery was when I spent 8 hours walking around Disney World almost immediately after the race. Rest is important, but active recovery does help.
While the hard work is done during your long run, the hours and days after are where the progress in your running strength actually happens. While no one can blame you for having the “I just ran really, really far, I can eat/drink/do whatever I want” feelings, the choices you make post long run can really make or break your recovery and progress. Now, I’m certainly not saying to NOT treat yourself, I like my post long run I.P.A. as much as the next person. But making smart choices in your recovery the majority of the time will absolutely pay off on race day.

Categories
Sweat

To Ice Bath Or Not To Ice Bath: That Is The Cold Question

We’ve all seen photos of the crazy people who participate in a polar bear plunge: typically some sort of charity fundraiser where people don their swimsuits in the middle of winter and jump into a hole cut in the ice of a frozen lake, pond, or river. As insane as it may be, the crazy act of jumping into ice cold water seems justified by the fact that a) it’s done for a good cause, and b) it usually only lasts a few seconds. It’s a bucket list item, something you do once in a lifetime just to say you’ve had the experience.
So it seems even crazier, if not almost sadistic, that so many runners subject themselves to ice baths on a regular basis.
An ice bath, incase you’ve never heard of it, is typically the act of a runner submerging themselves, usually still fully clothed almost immediately post run, into a bathtub full of ice and ice cold water.
Yes, it’s as miserable and as painful as it sounds. The first time I submerged my post long run legs into a bathtub full of water and ice cubes (and rubber duckies and toy boats, such is the life of a running mom), I thought for sure that I had lost my ever loving mind.
But the idea is that the ice bath will help promote recovery in your muscles faster, and prevent or at least subdue the onset of post run muscle soreness. In theory, the extreme cold is thought to constrict blood vessels (acting as light compression), flush waste products, and reduce swelling and tissue breakdown caused by running.
Note that I said “in theory”.
Experts go back and forth about the effectiveness of ice baths. While many tout the benefits of icing, others argue that many non elite athletes (i.e., us average Joes) do not work at high enough levels to warrant an ice bath. And what’s worse, recent studies have concluded that the ice baths may actually delay recovery time.
So what’s a runner to do?
As with many things in the world of running, results may vary by individual. Therefore, if you are interested in seeing if ice baths work for you…give it a try. But keep in mind that while ice baths may or may not be beneficial or even a placebo, they can most definitely be dangerous. So if you are going to try to give your running legs a polar plunge of their own, keep the following tips in mind:
1) Start Slow. This goes for both temperature AND time submerged. Most experts recommend a water temperature of 54 to 60 degrees Fahrenheit for optimal ice baths and 6-8 minutes of soaking…BUT that doesn’t mean you need to start there. Work your way up to those recommended numbers with shorter submersion times and warmer temperatures. Keep in mind that temperatures warmer than 60 degrees, but still relatively cool, can still be beneficial.
2) Limit exposure. No one wants frostbite or hypothermia, so listen carefully to your body. Now, in my opinion, nothing is comfortable about an ice bath. But you need to be aware of more than simply discomfort. If things start to go numb, especially extremities like toes, get out of the water. If shivering becomes uncontrollable, or you start to feel unwell, get out of the water. Limit time in the tub to a maximum of 10 minutes.
3) Listen to your body. Everyone has their own tolerance for cold, and yours might not be as low as the recommended 54 to 60 degrees. Further, the ice bath simply might not work for you, so don’t keep subjecting yourself to the painful and daunting ice baths if you don’t notice any benefits, or worse, notice delayed recovery or any other negative side effect.
4) Don’t say I didn’t warn you, there is nothing fun about ice baths. BUT, if they help you recover faster and become a stronger runner, then the 6 to 8 minutes of chilly discomfort might be well worth it.

Categories
Sweat

Music & Marathons: Is It Worth the Risk?

Our society is completely plugged in these days. From cell phones, to laptops, to tablets, to TV’s…it seems we cannot function for long periods of time without some sort of electronic distraction. One of the big “hot debates” in the running community is whether or not runners should run with ear buds, listening to music as they cover their miles.

Running purists will say that the musical distraction completely takes away from the enjoyment of running.

Runners who really want to enjoy the sport, but secretly still hate it at the same time, will tell you they absolutely need the distraction in order to keep going.

And then there are the rest of us, who are caught somewhere in between. Those of use who love to hear the spring birds chirping or to have a few quite minutes away from the kids/work/life…yet can’t last five minutes on a treadmill without some tunes.

You may be reading this and wondering to yourself “well, what difference does it make anyway? If you want to listen to music, listen to it; if you don’t, then don’t.” And you would be correct, if it weren’t for one huge factor:

Safety.

In fact, safety is such a concern when it comes to running with music, that countless race directors have actually started banning the use of ear buds in their races. They take the safety concern so seriously that often times runners spied wearing ear buds on the course will either be pulled from the race or disqualified.

So what’s the big safety deal?

For starters, the list of things you might not be able to hear while plugged into your tunes is long: traffic, dogs, trains, someone approaching from behind, emergency personnel, bicycles, skateboards, the rumble of an approaching storm, sirens…you get the idea. Being plugged in makes you completely oblivious to your surroundings, which could result in injury to yourself and others. In a race situation, you might not hear someone yelling “on your left” as they try to pass by you, or EMT’s or other officials trying to get through on a bicycle to an emergency. Again, this might not only cause or contribute to injury, but it might really anger some of your fellow runners.

Don’t be that guy (or girl).

Now, on the other hand, there are definitely some compelling arguments as to why music might not be so bad after all.

Tunes can drown out the sound of your own breathing, something many runners will cite as a major distraction when they are trying to push themselves.

Music might help you pass the time while putting in a number of miles on the often boring treadmill.

Motivational lyrics might help you push a little further than you might have thought you were capable of.

So, what is a music loving runner to do?

1) Learn to run WITHOUT your music, even if only for some of your training runs This will teach you to be independent of the music, and allow you to still have the mental fortitude to push through tough miles and finish a race if ear buds are not allowed. Or even if your iPod battery dies.

2) If you INSIST on running with ear buds, practice running with only one bud in, and the music turned to a low-moderate level. Make sure you are able to hear and stay aware of your surroundings.

3) If the race rules say no ear buds, then be respectful of your fellow runners and the race director…and leave the ear buds at home.

Bottom line, safety truly is the most important factor in the “to wear ear buds or not to wear ear buds” argument. Think about the big picture before deciding if ear buds are worth the risk for each particular run or race. I think we can all agree that a boring, quiet run is still better than no run at all.

Categories
Lifestyle

What's the Deal With Compression Socks?

Stand at the finish line of any running race and you will likely see countless runners wearing knee high socks or leg sleeves. Believe it or not, those socks actually serve a purpose…and it’s not simply to make a fashion statement.

No longer just for your grandma and her varicose veins, compression socks and sleeves are a craze that has swept the endurance racing community. But how exactly do they work, and what’s more, DO they really work? Let’s take a closer look…

The claims made by manufacturers are lengthy, including but not limited to: the promises of faster recovery time, decreased muscle fatigue, and cramping prevention. The idea is that the slight and sometimes graduated (tighter at the bottom, lessening towards the knee) compression of the tightly woven fabric acts as a gentle massage to your muscles, squeezing veins and helping to promote and increase blood flow. With increased blood flow comes increased oxygen delivery to the muscles, which in theory CAN assist with all of the promises mentioned above.

Which brings us back to your aforementioned Grandma: because the compression does indeed help increase blood flow, doctors have recommended them for years to post surgery or bed ridden patients, or even those with varicose veins, to help prevent pooling of the blood in legs, or worse, blood clots. So there is no denying that compression socks work for something.

But…

Scientists truly are on the fence as to whether or not compression socks live up to the claims that the sock manufacturers make for athletes. While proof of their effectiveness in athletic performance is inconclusive, a few things are for sure.

The first being: compression socks can’t hurt you. In the case of faster recovery and fresher legs, the placebo effect might certainly be to blame. Many runners will swear, scientific evidence or not, that the compression socks help them either in running performance or recovery. Personally, I always wear compression socks for runs that include steep climbs. The tightness of the socks feels like it holds my calf muscles and helps prevent cramping, and I really do notice a difference.

The second point is that compression socks can indeed help to prevent deep vein thrombosis, or blood clotting in your legs. Believe it or not, when flying on an airplane, athletes are more susceptible to DVT. Yes, you read that right, athletes are at a greater risk. A combination of typically lower blood pressure and heart rate, combined with the possibility of dehydration (especially if traveling after a race), and of course, sitting still for long periods of time (as one typically does on an airplane) are a potentially lethal combination for developing DVT. The simple act of wearing compression socks on your flight (or anytime you will be sitting for a long period of time, especially after a long training run or race) can help greatly minimize this risk by promoting blood flow to and from your lower extremities.

So, let’s get to the point:

In summary, the buzz surrounding the compression sock trend may simply be hype, or there may be some useful truth to it. So if you are interested in the possible benefits of compression socks, there really isn’t a reason to NOT give them a try! Head to your local running store to find socks designed specifically for endurance athletes. Look for a graduated compression, with a rating of 22 – 32 mmHg of pressure, and of course, find the right sock size for your foot and lower leg.

And while you’re at it, find a color or pattern sock that stands out. If nothing else, you can make a bold running fashion statement!

Categories
Sweat

Am I Ready To Run Farther?

The list of problems that plague runners is long and somewhat trivial. Up there among blisters, an uncharged GPS battery, and thighs chafing, is the very real condition of “FOMO,” or fear of missing out.

It goes a little something like this:

You just started running this past year. You trained hard for your first 5k, and you were so proud of yourself when you finally crossed the finish line (as you should be!) Soon thereafter, you began eyeballing your first 10k, because suddenly a 5k didn’t seem far enough.

But then you see your friend, who started running around the same time you did, has signed up for her first half marathon. You think you should skip the 10k and do the same, because if she can do it, you can do it. The next thing you know you are considering marathons, or even ultra marathons, simply because everyone else is doing it. You are suffering from the fear of missing out.

It’s okay, I’ve fallen prey to the FOMO myself more than once.

But the truth is, jumping from couch-to-ultra marathon is simply a bad idea for most of us, and may result in injuries that will cut your running career short. Gradually progressing from beginner to more experienced running distances takes time, multiple years even, as your body adjusts to the rigors of the increase in training.

Now, I’m sure you are wondering, “well, how DO I know when I’m ready to move on to the next distance?” and the truth is, there is no cut and dry answer. Each person adapts to the increase in distance differently, based on a number of factors, such as fitness levels and recovery times.

But that said, there ARE a few questions you can ask yourself to see if you are truly ready to move on to the next race distance, and aren’t simply suffering from the effects of FOMO.

1) How are you handling your current training schedule?

Are you consistent with your training? Is your body recovering well? Are you struggling to meet your specified distances, or have the workouts been a breeze? Keep in mind that stepping up to the next racing distance is going to only increase the demands of training. Don’t rush to jump ahead if you still aren’t comfortable with your current regimen.

2) Do you have the time?

Because the longer the distance race you are training for, the more time you are going to have to spend training. Half and full marathon training plans will have you running weekly long runs, some (or most, for a marathon) will be upwards of double digit mileage. Toward the end, you will feel like you spend all of your free time running. Are you ready to make that sacrifice?

Which brings me to a sub topic: make sure you have the support of your loved ones. Sure, you can certainly train for longer races with zero support, but trust me when I tell you it’s not easy. If training starts negatively impacting your family life or the lives of loved ones, your training and personal life may go downhill, fast.

3) Are you SURE you want do it?

And you aren’t just saying you want to train for a marathon because all of your friends are? Or because you feel like you should do it? Is the FOMO driving you, or do you truly feel the desire to move onto the next distance race?

I will be the first to admit, sometimes it’s really hard to make that distinction. But training and racing for YOU—and not simply because you think you should—will make all of the difference in the world when it comes to your running experience.

One of the greatest pieces of racing advice I’ve ever received was when someone close to me told me to not stress about jumping up to the next distance race, because that distance race is not going anywhere. Those races will be there when I’m ready to run them, and I will enjoy the race that much more when I am properly physically and mentally prepared to tackle it.

And the same goes for you.

Take your time, enjoy the process as you grow into a stronger runner, and most of all…fight the FOMO!

Categories
Wellbeing

Dear New Running Mom (Hitting the Road Running with Baby)

Dear New Running Mom,

Congratulations on your new little bundle of joy! I know those last 40 (give or take) weeks were long and arduous, but completely worth it to have that sweet baby in your arms. But now that junior is finally on the outside world, and you are feeling recovered from the marathon that is childbirth, I’m sure you are itching to go for a run.

If you are like most running moms, you probably have a shiny new jogging stroller just begging to start logging miles. You’ve also likely seen other running moms posting photos on social media of their own new bundles of joy wrapped up in their car seats and strollers, just ready to run. So you too might be wondering how soon until you can take your brand new running partner out for a spin? Because what could possibly be better than sharing your love of running with the little love of your life?

Believe me, I understand. With my second child, I was so excited to hit the streets that my family even threw me a surprise running-themed baby shower.

But before the two (or more!) of you hit the road together for the first time, here are a few things you should know:

1) You might be ready to run, but is baby?

Technically, 6-8 months old is the rule of thumb before putting your baby in a stroller and running with him or her. This is based on the fact that up until this age, babies typically don’t have the head control and neck strength to prevent their little bobble heads from bouncing all around with the bumps and jolts that often accompany riding in a jogging stroller. However, this varies from baby to baby, and other factors such as car seat adaptors and neck support pillows may assist in your decision. So always check with your pediatrician first, to weigh the pros and cons and determine if your baby is ready to run (or ride, as the case may be).

2) Have the right gear.

Do not attempt to run with a traditional four wheel stroller. They were not designed for running, and could become very unsafe very quickly. Instead, make sure you have a jogging stroller designed specifically for running. Read the instructions to make sure you know exactly how to use your stroller, including but not limited to: the hand brake, the safety strap, and the locking front wheel. Never run without the front wheel locked. I know, it’s much easier to turn corners with a swivel wheel, but one pothole or stray rock can quickly and unexpectedly turn that wheel and cause the stroller to flip.

Also, make sure you maintain your stroller and check it frequently for any broken or worn components, low tire pressure, loose screws, or any other possible wear and tear.

3) Stroller running technique is NOT the same.

You are going to feel, and likely be, slower from pushing all of this extra weight in front of you. Don’t let your slower pace bring you down; instead, think of it as resistance training that is only making you stronger and faster! Further, because you have your arms out in front of you holding the stroller, your posture and even quite possibly your running gait might change. Being aware of this factor will help you to actively prevent it. Make sure you hold your core tight and remain tall; avoid leaning on the stroller as much as possible. Switch the arm you use to push the stroller frequently to prevent built up tension in your neck, shoulders and arms.

4) Safety, safety, safety.

I know, as a new mom your likely obsessed with the safety of your baby, so I’m clearly preaching to the choir here. But keep in mind while you are out for your run, your running safety tips and techniques are now multiplied by two. Know where you are going at all times, and make sure your running route is stroller friendly. Check the weather, and keep in mind that while you are hot and sweaty, baby is not only sitting still, but is being subjected to the elements (wind, rain, sun, etc.). Watch your step: that curb or pothole you can easily avoid on your own now has to be navigated over/through/around with a bulky stroller, AND the most precious cargo you could ever imagine.

As a running mom, you are truly setting a wonderful example for your children, showing them the importance of health and fitness, as well as teaching them about the joys and rewards of hard work and dedication. These early days of running with your sweet baby in the stroller will be memories that one day you will truly cherish, as we all know these precious babies grow up way too fast. So make sure you are taking the right steps to get your running relationship together off on the right foot…literally!

And welcome to the running moms club!

Categories
Sweat

Fear Not, It's All Perfectly Normal… For a Runner

Sprained ankles. Stress fractures. Strained muscles. These are all of the obvious ailments people may think of when you mention “running injuries”. 

But like most things in life, there are ailments runners suffer that you often don’t hear or think of, until you yourself are painfully suffering from them. It’s kind of like giving birth: everyone knows that labor and delivery is a painful process, but very few people know the nitty-gritty details of the experience. These types of things that are conveniently left out of movie scenes and blog post recaps, and then you find yourself in the delivery room going “WHAT IS HAPPENING TO MY BODY?” 

Of course, running is no exception. So, want to know some of the gross, unexpected, actual ailments that runners experience besides the obvious? Let me break the bad news to you (and all of the ways you can try and avoid these mishaps):

Chafing.

You’ll never truly realize the pain of chafed, well, anything, until you get in the shower post run, and the hot water hits all of the places that have been rubbed raw during your last run. The pain hits like white lightning, and you’ll likely scream and jump. It’s at that moment you realize that your sports bra dug into your shoulders over the countless miles, or thighs rubbed together one too many times, and you are now missing a few layers of skin. 

And let me tell you, it hurts. 

Next time, you can avoid that pain by lubing up before your run with a product designed to prevent chafing in athletes, like BodyGlide. Pro tip: you can almost never use TOO much lube. Apply liberally, and if it’s a long run and you have spots that are particular sensitive to chafing, consider carrying that lube with you for reapplication. 

Bloody nipples.

I’ll never forget the first time I witnessed a guy with bloody nipples at a race. His white shirt looked like he had run through a crime scene. I was slightly terrified, and then somewhat amused when I learned that men’s nipples often rub raw on their t-shirts over the course of a longer run or race. Women are often spared this atrocity thanks to their sports bras holding everything in place and avoiding the rubbing of the shirt directly on the skin. 

Guys: to avoid this ailment, and perhaps avoid scaring small children, be sure to use some sort of lubrication to prevent chafing. Want even better protection? Some runners use bandaids, medical tape, or products specifically designed for this issue, like Nip Guards, placed over their nipples. 

Blisters.

It starts as a small hot spot, a slight discomfort. Then the pain begins. Before you know it, you are limping simply to try and prevent the raw, fluid filled bubble on your foot that now impedes your every step from getting even worse. What’s worse, blisters seem to get exponentially worse with longer distances. I’ve seen blisters as small as a pencil eraser, and some larger than a half dollar. 

Nothing, I repeat, NOTHING about a blister is fun.

To prevent them? You guessed it: lube those feet! Also be sure to wear shoes that fit, to avoid sliding around in your shoes and causing extra friction. Lastly, wear socks designed for running; they are more likely to wick away sweat and stay dry, as well as less likely to shift around on your foot. 

Trench foot.

This might be one of the gnarliest running ailments I have ever seen, and one I had not heard of until I became more familiar with multi day and off road events. “Trench foot” is a term given to your feet when they essentially start to fall apart during a race, typically because they have become oversaturated. Skin cracks and peels, numbness occurs, and the outer layer of the foot essentially starts to decay. The term was coined after soldiers suffered this ailment while fighting in trench warfare during World War 1. 

In some instances, such as race courses that consistently go through water or mud, maintaining dry feet is nearly impossible. But do your best, change socks if at all possible (for longer distance races) and use a powder such as Anti Monkey Butt (yes, that is really what it is called) to help absorb extra moisture. 

Black & lost toenails.

The constant pounding of your feet on the ground, or the pounding of your toenail against your shoe, can cause blood to pool underneath the toenail. When the blood dries, you are left with a toenail that looks black…and it tends to stay that way for months. And even worse, sometimes that pounding can actually cause the toenail to separate from the nail bed, causing it to fall off completely.

Gross. 

The number one way to prevent these toenail ailments is to make sure your shoes fit properly. That way, the foot will not slide around, causing the toenail to bump against the front of your shoe. Lastly, keep your nails trimmed. The shorter they are, the less likely they are to catch or hit your shoe. 

Mysterious rashes.

You wake up the morning after a long run to an itchy rash on your legs, or maybe on your chest. What the heck is that? Well the answer is: it could be anything. Did you run through the trails or off-road? Maybe you encountered some poison ivy. Or maybe it was a particularly humid day, and you’ve given yourself a heat rash…or worse, some sort of athlete fungus.

Whatever the mystery rash may be, chances are you might be able to avoid it by showering immediately after your run. If you can’t immediately shower, don’t sit around in your sweaty, wet clothes. Change into something clean and dry. 

Now, these ailments are all pretty common, but are not the only ones runners suffer. But if you’ve noticed there tends to be a recurring theme between them all: wear the appropriate clothing and shoes, and take a few preventative minutes to lube up any place that might experience friction. And hopefully, you’ll be spared from these nitty-gritty ailments that your runner friends “forgot” to tell you about when you first started running. 

Categories
Lifestyle

Running ID – Never Leave Home Without It

“It’s never going to happen to me”.
Famous last words that we are all used to hearing as a warning from others; a warning to never assume that we are immune to the possibility of whatever bad event they are talking about.
I don’t want to sound like a mother lecturing you with my finger wagging in your face (even though I am a mother…and I’m quite possibly about to lecture), but this topic is serious and very important: running with identification.
Because like it or not, a running emergency or accident very well could happen to you, despite taking all of the right precautions.
Serious question: if something were to happen to you while you were out for a run, how would you be identified? How would first responders know who you were, what your possible health concerns might be, or who in your family to contact if you were unable to speak for yourself?
I hate to sound so morbid, but it is one of those unfortunate situations that we truly don’t stop to consider until it is too late. (How is that for another horrible cliché saying?)
But instead of continuing this downer of a conversation, lets talk about what we CAN do to ensure we have proper identification on us at all times when running. Here are my suggestions:
1) Emergency contacts in your phone.
I list this one FIRST because I want you to know that it’s not necessarily the best option. Let’s face it: in this day and age we are pretty attached to our cell phones, and hardly ever leave home without them. Numerous times I’ve heard people say something along the lines of “don’t worry, I have my phone!” But a phone is no guarantee.
Listing “Emergency Contact” or “ICE” (in case of emergency) in your phone may be useful in allowing medical professionals to contact your family after an emergency. However, in an accident, there is no guarantee your phone doesn’t get lost, or break. Or maybe you have your phone password protected, preventing anyone from finding the ICE number. The point is, cell phones are not a great source of identifying a person. So yes, while they can be possibly be useful, they shouldn’t be relied on as your only source of identification.
2) Carry an actual ID card.
Drivers License, student ID, anything that will give a positive picture and identification. Carry it somewhere obvious, but somewhere safe where it won’t get lost.  If you’d rather not carry an actual card, write your information, along with emergency contacts, on an index card and carry it in your running belt or the pocket of your water bottle (just for an example)
3) WEAR an ID.
The running and endurance community has been incredibly proactive about making it virtually effortless to wear an ID. Companies like Road ID, Yikes ID, and 1 Band ID have created ID tags that can be worn on your wrist, on your ankle, on your watch, or even on your shoe laces. These ID tags are obviously customizable, to include your information, your chosen emergency contact, as well as any possible allergies or medial conditions. Most of these items are under $20, making them an affordable, yet invaluable, investment.
In my opinion, wrist ID’s are your best option. Most first responders are trained to look for medial alert bracelets, which are typically worn on the wrist and contain vital health information for those with serious allergies or other medical conditions. While looking for that bracelet, they will stumble upon your ID tag, and voila, you’ve been identified.
4) Tattoo your information on your body.
I’m only kidding. Maybe. (No, I’m just kidding.)
So, now that you’ve read this article, I challenge…no, I implore you acquire some sort of identification to take with you on your next run (if you haven’t already. ) Because it’s better to be safe than sorry (morbid cliché #3).
And remember what your mother always told you: never leave home without clean, uhhh, running shorts and identification.