Category Archives: Running Tips

Running Wardrobe Malfunctions – they happen

I had 5 miles on the schedule tonight, and Jonah had the evening off from work so I was able to run with my favorite running buddy – YAY! I like running with him because it makes me push the pace a little, which I think is good every once in while.

So off we went for a 5 miler, and right around mile .36 (yes I remember looking at my Garmin) I knew I was in for some running skirt troubles. I wore one of my older, less “runner friendly”, skirts on this run. Aka it doesn’t have leg grippies and no way to tighten the waist band. So i had two issues going on – my little shorts underneath were riding up (creating the dreaded chafe) and the skirt part was falling down off my waist – thank god my thighs are huge and kept it up.

Exhibit A:

champion running skirt

this was a super cheap Champion sale item from Target – I guess you pay for what you get sometimes :P

So for about .5 miles I was trying to pull down/pull up my skirt and Jonah was having a good laugh – and finally I just gave up and just rolled with it and had probably the most uncomfortable and distracted run ever. BUT I ended up having a decent run considering it was just suppose to be an easy day after my Yasso 400s. As you can see that first mile was slower – tends to happen when you’re running while trying to adjust one’s skirt. The last mile was 8:32.

garmin 5 mile splits

Lesson learned: wardrobe malfunctions happen to runners all the time. We have disgusting feet, we chafe, we get boob sweat, and our running skirts sometimes just don’t want to stay in place – BUT what we need to remember is that if we can get past the uncomfort and embarrassment, we might just end up having an amazing run/race. Also, in the future I will probably never wear a running skirt without the leg grippies.

What made this run end on a great note was that when I got home and checked the mail, these were waiting for me!

pro compression socks

I had to try them on immediately of course.

PC Marathon socks

Pro Compression Marathon Socks…and my small collection of Newtons in the background

I’ve only ever worn my Zensah compression sleeves, so I’m new to this full sock thing. But so far just chilling around the house, they feel AMAZING. I like how tight they are and I really like the feeling of compression on my arches and ankles – this could be a winner folks. I’m going to take them for a test run and then possibly race in them for my 10K this weekend. I’ll let you know how the tester goes.

Have a great Thursday everyone – just think, tomorrow is FRIDAY :)

Worst running wardrobe malfunction? 

lets talk compression – full socks or sleeves? Favorite brand?


Running with Asthma

I have asthma. I run. I run with asthma.

Sometimes I totally forget that factor in my life, and other times I don’t. This week sucked wind – literally.

I always take my inhaler before a run – that’s the routine and I usually don’t have any problems – in fact I feel like I have superman lungs when I take my pre-workout inhaler. But this week I started to have problems in between runs – wheezing, shortness of breathe. I didn’t think much of it honestly until this morning when Jonah woke me up at 4am because I was wheezing hardcore in my sleep – YAY for having a  straight up asthma attack in your sleep. I ended up going to the doctor to get a breathing treatment and some new prescriptions to help control my asthma on a daily basis. That was really my bad for letting it go that far without taking some preventative action. Now my medicine cabinet looks like a pharmacy.

I think this experience was really good for me because it made me step back and remember that yes I do have asthma and I need to be better about taking care of myself so it doesn’t escalate to this type of situation. Just because I have asthma doesn’t mean I can’t be a good runner – it just means I need to remember that I have asthma AND I run, so taking the correct inhalers is very important as well as really listening to what my body is telling me.

How do I maintain my asthma so I can keep running? 

I take 2 inhalers: the first is my daily maintenance for my asthma, Qvar. which is a beclomethasone inhalant . The second is Albuterol, which I take before running or if I get an asthma attack – its a fast acting inhaler that helps to open up my lungs. I also take a nasal spray and pill that helps keep my allergies manageable, which in turn makes my asthma happier.

I think its most import to listen to your body (aka mostly my lungs) and do what they can handle on a day to day basis. If I’m feeling kind of short of breath one day, I’ll take it easier on my run. Take walking breaks on longer runs. Don’t push yourself so hard you end up in the ER – its not worth it, trust me.

One more thought on asthma and running – don’t let it get you down. You are a runner, first and foremost, you wouldn’t describe yourself as an asthmatic who runs, so why would you think of yourself that way. Don’t let asthma get you down. You are strong, you are smart and you can run with asthma. 

On a side note…I had one of my favorite fall breakfasts today after getting back from the doctors – Oatmeal with raspberries, blueberries and almonds.


Also, my mom sent me a care package this week. She’s been sending me the best  care packages since Freshman year in college – I love that she still does even though I’m all “grown up” with a real person job and living across the country

mom care package

I love how she thought to throw in some Sport Beans (mom knows its race season). Also, she snuck in some stuff to “fall-ify” my apartment. Moms are the best.

Are you a runner with asthma? how do you maintain it?

Favorite fall breakfast?

Does someone in your life always send the best care packages or cards?

Newton Running tips & delicious desserts

So about yesterday…I had two desserts.

First was this before dinner:

Dessert #1And then I made these after dinner:

Dessert #2

brownieSunday was very successful.

I’ve had some questions about the advice I got from the customer support at Newton Running about arch pain when getting use to their natural running style. Here’s the low down from Liz (Newton Product Support Specialist):

There are 3 primary causes of arch pain:

  1. Over striding and landing with your feet out from under your center of mass
    Think about landing with your feet under your center of mass. Focus on shortening your stride, and picking up your cadence to about  180 steps per minute. Getting your feet right under your center of mass will help you to land more parallel to the ground on your midfoot. Watch a video on this here
  2. Impacting the ground too hard
    Focus on controlling each stride. Watch a video on this here
  3. Pushing off as you go to take your next stride
    Think about lifting from the hip flexors and core. This will help to take a lot of stress off the arch of your foot and posterior calf muscles. Watch a video on this here

It’s also really important to keep your calf muscles loose – foam rolling helps lots or try using a tennis ball for really tough knots. You can also roll the tennis ball under your arch to help stretch and massage that muscle (I didn’t have a tennis ball, but I found a golf ball and used that – worked really well!) Thanks again to Newton Running for all this great advice – you guys rock!!

On side note, I got a pumpkin candy dish – going for about 3 desserts today


love me some M&Ms and candy-corn!! 

Do you have arch pain? What have you done to fix it?

Favorite desserts?

Sunday Runday…Funday?

I was never a distance runner in my past runner’s life, but this morning I totally enjoyed my 10 mile run at Cherry Creek State Park. I feel much more mentally prepared for running longer distances now – that’s a big thing for me because not long ago running longer than 30 minutes was UNHEARD of.

Cherry Creek State ParkI think a big issue for me was learning to slow down on my runs – I’d burn out way too quickly on longer runs. I found this great article about the importance of taking your long runs slow (Runner’s World suggests 45-90 seconds slower than anticipated race pace!) and I used their advice this morning on my run, took it slow and steady and had an amazing run.

10 mile timeI rocked my Zensah compression sleeves and Newton Gravity shoes today – can’t say enough praise for those two running gear items. And yes I stopped running at 10.01 – don’t want to be an overachiever! 

My average pace was 9:36 which was perfect according to the RW article’s advice, and my fastest lap pace was 9:20 – I’m happy with that.

me after 10 milesme (not dead!) happy after my run…also rocking my Athleta headband and Oakleys – love those for running too

I ran alone this morning – my favorite running buddy was sleeping in today – which I feel was really good for me to do because normally I like to do longer runs with a pace buddy because I’m mentally a running wimp. BUT I kept myself on pace, didn’t stop once, and managed to keep my Espresso Love Gu down (there was an awkward gurgle noise for a min so I was afraid the Gu wasn’t going to end well). We’ll call it a successful Sunday Runday, and YES it was a Funday :)

Came home and Jonah made me a Gluten and Dairy Free (but not flavor free!) egg sandwich.

egg sandwichdelicious

How was your long run this weekend?

Have you ever had a mental block for running longer distances?

Favorite mid-run fuel?? (I’m still in search of the perfect supplement)

Morning Motivation & Routines

I am a morning runner. I am most happy when I run early in the morning. I like the routine of getting up and running first thing, and the feeling I having completed my run bright and early so nothing in my day can get in the way of my run.

The last two weeks, however, I have gotten myself out of that morning run routine and I really regret it. Last week we had a week long monsoon – so getting out of my warm bed to go run in the dark in the cold rain was not on the top of my to do list. The week before that I had that nasty cold, so I voted that an extra hour of sleep was more important to feeling better.

But now here I am. I’m not sick and its perfectly BEAUTIFUL out, and I didn’t run this morning. My alarm went off at 5:15 and I just reset it to 6:15. Whats wrong with me????? WHO AM I?!? I love my morning run, yet I decided to just sleep through it.

I think the problem is I just got use to sleeping in (yes I just called waking up at 6:15 sleeping in, I’m crazy. I know) and not getting over that initial gross feeling you get when you get up early and are trying to get out the door for a run. I know I really miss my morning run though because the whole way into work I just kept wishing I had gotten up to run – it was so nice out – and thinking about how much I knew it was going to suck to run tonight. I hate running in the evening.

I need to get back into my morning routine. I need a little morning motivation.

Maybe I’ll put my phone across the room so I have to at least get up and out of bed to turn the alarm off.

What do you use as your morning motivation? Do you have a morning run routine?

So you got a cold…

…the week before your race.

First reaction, curse out your body for doing this to you.

Second reaction, figure out a course of action to return to a healthy state asap.

This is what I’m currently going through, as you can see if you look to the right of this post, my 10K count down is closing in, and I have a cold. At first, I was in denial and then when I woke up one morning with my throat feeling like the Sahara desert and my nose like Niagara falls, I knew it was time to take action. This is my get over a cold quick course of action:

Step 1: fluids. lots and lots of fluids. So many fluids that you basically just want to chill in the bathroom to spare yourself the back and forth trips. This is  a particularly hard step when you have an office job – my co-workers probably think I was having other bathroom issues.

Step 2: Emergen-C. In the morning, I double fist my coffee with this little packet of highly potent vitamin C.

Step 3: Cold-EEZE. These are special cough drops that are clinically proven to shorten the length of a cold. I swear by these little guys. Make sure to read the directions on the box first though- they aren’t like regular cough drops…they have highly dose of meds and DO NOT chew them…take it from my personal experience, it hurts. bad,

Step 4: Take your runs easy. I go a little crazy if I don’t get my runs in. So for me, I’d rather suffer through a slow paced, highly snot filled run than lay around on that couch with tissues stuffed up my nostrils. That being said, don’t over do it. Listen to what your body can handle.

Step 5: Get lots of sleep. I usually go to bed pretty early and wake up before the sun rises so I can get a run in before work because I hate putting my run off until later in the day, but when I’m sick, sleep takes priority. So that extra hour and half of sleep in the morning is really important, and I just run in the evenings.

I’ve been doing this regimen since Monday. Not totally better yet, but loads better than I would be feeling if I was just laying on the couch with those tissues. i still have 2 more full days until my race, so hopefully I’m recovered enough to not completely die on mile 1.

So what about you? Do you have a secret to getting over a cold quickly before a race?


Morning Run Tip #1

NEVER ever make a decision within the first 10 minutes of your run. Especially morning runs. Why? Because when it’s all dark and cold outside and your bed is all warm and comfy back at home, you don’t think clearly. Every step hurts more than it actually does because your muscles are not awake or warm yet, your breathing is all off from yawning and your mind is racing with excuses to stop. Point is – don’t.

At least not in the first 10 minutes. Give your body time to wake up and most likely you’ll have a great run (or you could really not be feeling it and you need to have a rest day – but hey, at least you gave it shot!)…and the best part is, its done, no worries about getting your run in after work when it’s all hot and you just ate a late afternoon snack that is gurgling in your stomach.

This morning on my run I saw the moon set and the sunrise – it was beautiful and a little trippy. I ran 4.68 miles, training schedule was to do 4 so I’m happy with that. I then ate one of my FAVORITE breakfasts of champions – coffee (of course) and a GF Van’s waffle with PB and fresh blueberries. DELICIOUS. done.
Breakfast of Champs