Posts in the Tips Category at , Page 6

The Greatest Test of a Runner’s Mental Toughness is an Injury

Posted on February 21, 2013 by Cait — 31 Comments ↓

For an injured runner, the HARDEST part of recovery is all mental. Okay, yes, there will be the cross-training, the physical therapy, any necessary strengthening exercises, stretches, icing, massage, etc…that stuff is never easy but the TORTURE is all mental.

Strip the miles from a runner and they feel naked. Half of themselves. A shell. The mentality a runner takes and holds throughout their recovery will either make them stronger or cripple them.

Running is wrought with highs and lows, injuries are unavoidable, as are the lows. Retaining sanity entails keeping the right perspective during the lows and the crappy injuries…because an injury never comes at a ‘good’ time.

Faking Rainbows

I just wrote an article for Competitor.com: “The Mental Side of Recovery”. Do read it but what I’ve said time and time again is that a positive outlook allows an injured runner to 1) be proactive in their recovery 2) gather the strength to keep moving forward 3) makes them even tougher when they do get back to running.
rainbow run
* Staying Productive: Hey, cross-training does suck; but it’s the medicine we suck down. It feels overwhelming imagining yourself ellipticalling away for months, so DON’T. Think of making it through this single workout and that’s it. Deal with this moment before you tackle the next.

* Money in the Bank: Doing that cross-training makes a world of difference when you get back to regular training. You can bust out some dang hard workouts on a cross-trainer; remember EFFORT is what counts.

* Appreciation: These injuries should give you a renewed appreciation for healthy running. When you eventually DO get back to regular training, when you catch yourself feeling ‘greedy’ take a moment to remember that your running is NEVER a given. Also remember on the days you’re thinking about wimping out on those 400’s, remember the hours spent on the elliptical where you thought, “Gosh, I can’t WAIT for the day I can tear it up on the track!” Then…follow through on that.

* The Key to Staying Positive: Faking it. Laughing. Laughing at yourself. Making light of the current suckiness of the situation. Do it. Because it does suck, but turn the suckiness into an ironic, sarcastic, snarky joke rather than let it build into a depressive black hole that sucks you in.

* Runner Mentality: It’s always easy to keep working hard when things are going right. Injuries and the tough stuff is what tests us; an injury is one of the greatest MENTAL tests of a runner.

Will you let it break you? Don’t, because it’s an opportunity to PROVE how much of a runner you are, you’ll get back to your miles. You will again feel like ‘yourself’…even better, instead of a shell you’ll be all that much stronger than the pervious you.
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There are more tips in the Competitor article.

Need to laugh at suckiness? Here are some opportunities.

It’s not all just laughs and giggles, but finding motivation from others helps too. HERE are some motivational posts to revisit.
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1) What’s the worst and longest injury you’ve ever had?

2) How did going through that injury make you stronger?
Appreciation for running…hands down.

3) What are you grateful for about your last run?

Fix Your Form, Drop Your Shoulder: The ‘whys’ and ‘hows’ runners should clean-up their form (ie: get faster)

Posted on January 29, 2013 by Cait — 18 Comments ↓

“Drop your flipping shoulders!” is pretty much what I had to yell to myself as I was running for years. Add to that list, “Stand up tall,” “Right elbow, tuck in that right elbow, idiot!” Oh the beautiful language of a runner’s inner-monolague when trying to fix their form.

Technically running with a relaxed face would be more efficient, but the homestretch go ahead and let your face look wonky!

Form is a tricky issue to deal with, mostly because however a runner naturally takes to the action is, well, natural. It’s without thought and it FEELS normal to them, no matter how wonky or biomechanically wrong it ends up being.

Fixing your form is also difficult because you can’t SEE yourself; you need an outsider to tell you 1) You’re doing this whole running thing wrong and then 2) To accurately tell you if what you’re doing to FIX your form is working. It goes without saying that you need to ensure that this outside person knows what they are talking about…lol.

I just wrote an article for Competitor.com: “Fixing Your Form a Half Mile at a Time” which discusses the four biggest culprits for form flaws in runners and then how to begin fixing your own form. Read the article and I’ll add a bit more over here.

* Constant Thought: In the article I explain that as you start to correct your form you need to do it SLOWLY, but that for the time you do think about your form it needs to be constant. Ideally pick the last 1/2 mile of each run where you literally THINK of your form flaw correction the whole time. Chant whatever you need to in your head (“Drop your shoulders!”), watch your shadow, chant some more.

She really just drove herself insane from chanting, “Drop your shoulders!” 😉

* Reteach Muscle Memory: The reason you need to be so diligent is that changing an ingrained habit, like form, is a process of reteaching your muscles and nerves how to fire. You are essentially changing what feels completely normal and natural to your body; to make it CHANGE to what is correct will feel unnatural, if you don’t keep tabs on yourself it will ‘naturally’ slip back to what feels ‘right’ (but it’s wrong…got it…hehe).

* Outside of Running Work: Lots of form issues need work done from two sources: 1) Running implementation, as is thinking about running biomechanically correct as you’re running, and 2) Drills, core, weights, stretching etc. Lots of form flaws stem from other weaknesses, so strength moves and ‘extras’ need to be supplemented. Example: A weak core causes runners to hunch over.

* CAREFUL…Watch for Compensation Injuries! The reason you need to be so gradual in fixing your form is that your body has been running the ‘wrong’ way for years. It is used to running that way, usually it is caused because of weaknesses elsewhere, and with weaknesses that means other muscles have had to adjust to pick up the slack. Bottom line is if you try changing too many things too fast you will wind up with over-compensation injuries because you’re body isn’t used to running correctly.

* Repetition, repetition, repetition: I’ll say it again…form work is constant and yes, a pain in the butt. BUT it is worth it in the end. Make sure you’ve got an informed coach/person/expert to watch you as you shift your form and have them continually check-in on your progress. It can also be helpful to have someone video you running every couple of weeks to make sure you’re going in the right direction.

* End Result = Worth It: “This sounds like a lot of work,” you think. Yea, to be honest it probably is…but read the article and I’ll explain why it’s worth it. Hey, running itself isn’t easy but the end reward is worth it, right? Here is some simple runner math for you: bad/sloppy form = inefficient = wasted energy = lost time. By contrast: better/improved form = more efficient = more energy can be spent running forward = faster times.

So, because I was thinking this on my run, “Tuck in your stupid right elbow already!” until I wanted to lop off said elbow, I will bid you adieu with some fitting parting words…

“Fix your form already.” 😉

1) By now we know running with better form will make us more efficient (read as: faster) but do you tend to avoid doing any kind of form work? Or are you doing form work, and what do you do?

2) How do you keep tabs on your form? (ie: look at shadow, ask others, see yourself on video/pictures, etc.)

3) What’s something you did that made the biggest difference in cleaning up your form?
Truthfully, a coach who would keep on me and help me. If you don’t have a coach, I’d suggest finding a fellow runner to REALLY stay on you; you can return the favor of course…sort of partners in stopping form atrocities.

Warning: Runners in mirror are stronger than they appear

Posted on January 25, 2013 by Cait — 18 Comments ↓

Don’t mess with me, I’m a runner. Looks may be a bit deceiving, I’ve had people call me ‘hummingbird arms’ or ‘wishbone’ but I can pack a punch. Runners come in all shapes and sizes, a few of us (okay, probably more than a few) could be dubbed scrawny…but don’t ever confuse that with weak.

I do my weights, core work like a good little harrier, am no stranger to the plyometrics. I’ll admit that it sometimes feels like I have to choke that stuff down because I’d rather gobble up more miles BUT I know all these ‘extras’ will make me a stronger runner. If you want to be fast, (or at least less slow…hehe) you’ve got to have a core that can keep you standing tall when you’re tired. You can’t have feeble little arms swirling around like a ribbon-dancer if you want to be efficient either.

Those arms can be slender but darn tooting they should be long, lean, and muscular. Okay, we may not ever bench the same amounts as those gym-goers with the permanent protein powder shaker bottles in hand, but that’s not our aim. Distance runners lift for higher reps and lower weight, duh. It’s all about the endurance.

Want to see us be a little more explosive? Then come to the track after a workout and we’ll show you our plyometric routine. Granted it may not be on par as the sprinters but for distance runner standards that’s some POP! You’ll see that same POP come the last lap of our 10k’s…all that explosive power translated into speed is something beautiful, I’ll tell you what! It’s even more beautiful to swing wide and pass that poor fool who neglected working on that power and speed.

Not all of the ways we build speed are so obvious, some of that power comes from the miles and miles run up hills. Hill repeats, yup, long runs on trails, you got it, tempo runs where the times are misleading due to incline…you bet!

But you want to know the BIGGEST reason you shouldn’t mess with a runner? The strongest assest of a distance runner is, in fact, their mind. I open myself up to hate from footballers, b-ballers, curlers (teehee)…but until you’ve done mile repeats until you swear you’re about to barf and then enter into the next rep, the day you run so long you’re not quite sure if you’re running so much as kicking your foot out in front of you and praying it catches, or you refuse to believe you’re beat so you DIG down for that extra gear.

Mental fortitude…that’s why you don’t want to mess with a runner. The rest, well, the rest is just enough for us to kick you @$$ with. 😉

1) Finish the sentence: Don’t mess with a runner because…

2) What is one way you’ve gained strength, speed, or power?

3) If you’ve played other sports, can you compare the different skills or mindsets necessary for them versus running. What has been the hardest sport or tested you the most?

4) Sometimes even runners have weaker mental days, it happens. So how do you rebound off of a ‘weak’ mental day, learn from it, and aim to not give up next time?
I always remember how crummy it feels when I know I’ve been a mental weenie.

Runner in Flight: Tips for the fidgety runners in travel

Posted on January 15, 2013 by Cait — 22 Comments ↓

Stick a runner in a car, airplane, or tight spot and you feel caged. I’m sitting in an airplane, my knees are wiggling, my toes are jittering and my left butt cheek hurts. Okay, it’s actually my upper left hamstring, right where it inserts near my glutes that is tight and hurts like a DEMON when I’m sitting…but that doesn’t roll off the tongue quite as easily.

At least flying by way of tornado would be much more exciting! 😛

Runners tend to make for pretty annoying travel companions; as soon as those airport rapscallions take away our water bottles we’re on the hunt to buy a new one. Constantly sipping away, it’s only a matter of time before we have the hit the bathroom.

A typical trip to the airport for this runnerchick:

Packing disaster: I HATE packing, I’m a chronic over-packer so by the time I get there I’ve got about three suitcases, each that weight the size of a small person. I awkwardly bumble through the line, run over some toes, get some snotty looks, the whole nine yards. Here’s this tiny runner with a load clearly meant for an elephant.
Water loaded: I anticipate being cut off from my IV-ed in water supply so the last thing I do before going through security is chug down my last bottle. Usually to the amusal of the security guard; if I were chugging beer instead of water I’d be queen of the chug, keg stand, you name it.
Bathroom: Invariably I need the bathroom off the bat, I then have to buy a new water bottle, naturally. Where else is it legal to charge $5 for a bottle of water that I can drink in under 30 seconds?
Cinnabon calling: I can’t be the only person who associates airports with Cinnobon. The smell wafts by and you sort of wish you’d run a 26.2’er just to offset the 3 trillion calories…but they taste so darn good!
Antsy: Here on out, if I’m sitting I’ve got my legs shaking or bouncing around. I’m just a fidgeter. I’m then shifting from left to right cheek because of that darn hamstring.

You want Cinnabon, be a runner and earn it, then DESTROY it! 😉

I truly am a joy. Actually, there are loads of ways to make your long travels and airplane rides runner-friendly:

Carry-on: Wear your running shoes or at least have them and the essentials in your carry-on. I’ve been with runners who have had their spikes, singlet and shoes lost from check-in and at that point you’re pretty much scre##d if you’re racing.
Hydrate: Just being in an airplane dehydrates you. So here is where paying the robbery of $5 per bottle is worth it. Then be sure to drink more fluids (those with electrolytes too!) after your flight.
Fidget: Bear with me, but sitting in a single spot for long periods of time isn’t all that great for the legs. You don’t have to be a leg bouncer like me, but getting up to stretch the legs or use the bathroom during flight is smart, especially if you’re on a really long flight.
Compression: Wearing compression garments, especially the socks, is a great little bit of travel advice. Sitting stationary in a car and especially on a plane for hours can inhibit blow flow, so compression garments can counteract that and help off-set that leg funk you get later.
Foodage: Cinnabon rocks and runners can get away with caloric bombs more than regular folks, but when I travel I do make sure to pack some good fare. Here are some tips for eating at restaurants and also for gluten-free runners packing food can be darn near a travel essential.
Stretch: Before getting on the flight you can use that annoying pre-boarding time to stretch. Confession, I’ve even done some core exercises ‘hidden’ in the corner.

Maybe the biggest tip for traveling is to just NOT be me. Juuust kidding. On that note, please excuse me if I wind up rolling my 300 lb wheelie suitcase over your toe. I just hope you aren’t a runner planning to use that toe.

1) Best piece of travel advice you’ve got for long trips?
2) What is the most embarrassing thing you’ve done in an airport for the sake of running or exercise?
Probably doing my pedestal plank routine, I was traveling alone, but I’m pretty sure my family would have disowned me.
3) Travel foods, do you tend to pack some along? Or what foods do you treat yourself to in an airport?

Get a Runner Sick and You’ve Got He** Coming Your Way

Posted on January 7, 2013 by Cait — 26 Comments ↓

There are few things that peeve me more than getting sick, and I know I’m not the only runner who thinks this. Because, let’s be honest, worse than the perma-snot train, the bowels of fury, the curled fetal position around the Porcelain King is the fact that getting sick throws a monkey wrench into our training. Isn’t that the end-all of everything for a runner, heaven forbid our runs get impeded upon?! 😉

I’m sick. I denied it at first, but when it starts feeling like my body is trying to kill me I guess I can’t run from the obvious anymore. The first thing all us OCD runners need to channel our neurosis towards is AVOIDING getting sick:

* Rinse, repeat: I admit to be a big hand-washer any time my hands are going to touch food, my plates, or anything going into my mouth. I really do attribute this neurosis to helping me stave off getting sick more than I would.

* Dirty Gyms: Gyms and fitness equipment that people share are about the dirtiest places and things in the world. Think about the amount of bodily fluids floating and spraying around those places…yoga mats, they are the same on both ends, so unroll that sucker and you have about a 99.9% chance of laying your head where someone’s butt went. 😉 Use those sani-wipes and sprays before you use things.

* Distance: “I love you but you’re sick,” it’s really nothing personal when you tell your friends and family members (yes, even a spouse or lovey-dovey buddy) to kindly keep their distance when they are infected. Just explain you’re a runner, I mean we’re weird enough in general that that should cover the explanation.

So, this time how about don’t kiss me…but I love you anyways. 😉

But even then us runners DO get sick. The rule of whether to run through a sickness or not:

If it’s something from the neck up you’re good to get your miles fix on, if it’s below the neck think twice and rest may be best

You really have to weight the pro’s and con’s with sicknesses below the neck:

Will a few extra days of doing jack crap and resting actually get you over the cold and back to training FASTER than running through something, prolonging the string of ‘half-@$$ed, crummy runs’ and then potentially making it worse so that you then have to inevitably take a much longer time off resting?

Making decisions like these, not unlike debating whether to run through a new ache or pain and wondering if it’s an injury, are things that define a mature runner. Runners are constantly forcing themselves to run through the pain and discomfort and ‘suck it up’, which is a good thing because you’ve got to be tough for workouts and races. BUT there is a fine line between being so numb and ‘stupid’ that you start to ignore obvious signals that you’re running through the ‘wrong’ kind of tired. [Actually, the ever-awesome Kate @ Run With Kate did a kick-butt post on debating this sickness and running thing HERE!]

To run through sickness or not to run? That may be one question. Though, the answer to this question is always the same: What should be the punishment to those who infect a runner with a dirty, stinky, nasty, cold that messes with their miles fix?

Answer: Severe.

1) What are some things you do to avoid getting sick? Do you get more hyper-conscioud of germs during certain points of your training and racing seasons?

2) How do you decide whether to run through a cold or not?
Honesty time, sometimes I run even if I were coaching someone in ‘my state’ and I’d tell them to take a rest day. That said, I’m not training for something and the mental sanity retained from even a baby run is worth it to me. That said, if I’ve barfed or am super drained I cede victory to the sickness and coach-surf.

3) What should the punishment be for infecting a runner?

A Runner’s Motivation: Combat lulls in motivation because the key to running your best is consistency

Posted on January 2, 2013 by Cait — 24 Comments ↓

With running there really is no ‘off season’. There are quick lapses to allow for breaks, and don’t get me wrong, taking a break after a rigorous training cycle and racing season is INCREDIBLY important. However, at the same time, most athletes take only about two weeks before they get going again.

The ironic thing about running is that you can lose all that fitness you worked your @$$ off for pretty dang quickly; (Don’t believe me, talk to even a professional athlete when they go for that first run after their two week break!) yet, thanks to the miracle of muscle memory, consistent runners snap back into shape rather quickly too. So it’s about a two week hazing period after a break where the legs feel completely foreign and the lungs are screaming at you, but crest that hump and you start to hit your stride again and get into the swing of workouts.

If you’re not with a team running traditional seasons (ie: cross country, indoor track, outdoor track) you may be doing road races or training for a marathon. Trust me, there are no shortage of races to be had all year round. Is racing a necessity for being a runner? Hardly, I haven’t raced since Pikachu was giving kids seizures but I’m still a runner.

That said, many people need the excitement of a race as motivation to get in their runs and workouts. Lulls in motivation are something every runner deals with; though the trick to STAYING a runner is powering through them. Some ways to keep your running exciting and fresh, with or without a race coming up:

* Switch Distances: If you’re coming off of a marathon try training for a fast 5k. Working on your speed will always improve your longer races…think about it, the faster you can run a mile, the faster you can then hold a slightly slower pace for a 5k, 10k, and beyond.

* Go Long: Reflexively, if you’re coming off a string of 5k’s and 10k’s do some longer based threshold work and long runs as a half-marathoner or marathoner would do and you’ll improve your endurance. That will of course translate down in your ability to stay strong and close hard in those shorter races.

* Tackle Hills: If you’ve not done hill repeats or much hill running hit these suckers to improve strength. That extra strength will mean speed when you go back to the flats…plus, exploring new hilly terrain and trails can be fun.

Dreaming of cake works as motivation too! 😉

* Run Naked: No, not like that, but running without a Garmin or being overly hung-up on paces is a necessity sometimes. Run for effort and do fartlek workouts away from the track or marked trails. Here is a fix for the times where you may just be feeling burned out on workouts OR you find yourself getting so stressed out about times and splits that you really do start to dread your workouts. You should never dread your runs.

* Explore: Find new routes, find new people to run with, go outside of your comfort zone…anything that feels like you’re exploring your running in a new way. Often times running turns to routine, which can be helpful in some ways, but every now and again you need to shake up that routine to keep that running fresh.

* Basics: If you’re finding yourself feeling burned out or not sure where you want to go with this running thing, just roll with it. Remember WHY you run, how it makes you feel, think of some of your favorite races and runs and figure out WHY you enjoyed them so much. Go back to running like a kid would, just have freaking fun with it.

The reason I bring up keeping your running exciting and new to you is because our sport hinges upon consistency. There is no ‘off season’ for being a runner you see? Doing the same thing all-year round will inevitably bring times where the repetitiveness is just straight-up boring or unappealing.

Yes, there will be days where your running feels like a chore…BUT you do that chore for the day because not soon thereafter will be the days where your running returns to the ever-amazing passion that makes you feel right. You just have to stay the course and keep yourself motivated through those lulls.

1) What is one way you’ve kept your running fresh and exciting?

2) What are you currently working towards? Whether it be a race, a new kind of training style, getting speedier, etc.

3) When’s the last time you ran ‘naked’?

Runner’s Strip: The Pre-Run Routine – Get out the door and running before you grow a beard

Posted on December 30, 2012 by Cait — 40 Comments ↓

Sometimes it feels like it can take an eternity before we actually get out the door for that run. Between taking care of all those creaks and squeaks, making sure the ‘guts’ and bladder are ready to roll, and WHY does that darn Garmin sometimes seem to be looking for that darn satellite by way of hot air balloon?! This doesn’t even take into the account the times where you know you’re purposefully stalling…c’mon, you really don’t need to check Facebook AGAIN. 😉

It’s true, the runner’s pre-run routine may snowball at times, BUT I’ll tell you what, I like to run first thing in the morning and I’m also a total sucker for wanting every ounce of sleep so I’ve pared my routine down to about 10 minutes between eye ball crusty wiping and hitting the road. Here are some of my quick tips:

1) Lay all the gear out the night before. Shoes unlaced and sitting next to my pile of clothes, Garmin sitting (hooked up to the charger because I am petrified of it running out of batteries mid-run) next to my clothes.

2) Hit the bathroom. I give myself about 10 minutes to let my guts wake up (I allow myself this window of email/website/Facebook time...but I look at the clock and stick to just 10 minutes.) and off I go.

3) Start locating. I hit the ‘locate’ button for my Garmin when I go into the bathroom to let that sucker start up. On my way out it’s done 99% percent of the time.

BOOM. I’m out…no more farting around for this girl. I will say that I have a finicky stomach so I eat a big snack before going to bed at night and then don’t eat in the morning. If you DO need to eat before your AM run:

* Nightstand nosh: I’ve had friends leave an energy bar on their nightstand and wake up in the night to eat it, then roll back to bed.

* Liquid nutrients: Drinking something with sustenance when you’re close to run time can often be easier than handling food if your stomach is sensitive.

* Nighttime bedding: If you need an extra hour or so before your AM run to eat, get to bed earlier and be strict about it. Sleep is incredibly important for runners, so don’t skimp there…you can use the extra morning hour to do things you would have done the night before. Getting sucked into YouTube gems included.

Here’s to getting to that run before that first Cup ‘o Joe wears off! 😉
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Check out my post on taking care of those runner pops, squeaks, creaks, and niggling injuries.

Check out my post on pre-run nutrition and finding foods that will sit well in your stomach and timing your fuel.

Check out my post on liquid nutrients.

Check out my post on GI issues for runners.

Check out my post on sleep for runners.

Check out more Runner’s Strip cartoonage!

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1) What usually takes the longest in your pre-run routine?

2) What are some of the runner rehab elements you do to take care of the ‘old bod’?
Plantar rolling and leg swings are staples.

3) Do you drink coffee before your runs?

Straight Talking Iron For Runners: IV treatments, pills, doses, and runner norms

Posted on December 16, 2012 by Cait — 60 Comments ↓

If you’re reading this and wiping steak ~~blood~~ juice from your lips because you’re a runner and know how important it is to get that iron into your blood, then this post is JUST perfect for you! 😉 Actually, my latest article up on Competitor.com is ‘Iron Level Upkeep for Runners’.

Eating steak pizza isn’t going to be enough iron, in addition to diet you should be supplementing.

I wanted to share a little more about anemia and iron levels for runners because it’s something that I’ve had to deal with myself and know just how sh*tty it feels to be running when your iron levels are sub-par. And since I’m not a certified smarty-pants and rather get my knowledge from good old fashioned experience and being able to leech all the information I can from the certified smarty-pants I’ve been lucky enough to work with and train under, here is where I can be a little more free with the advice if you know what I mean.

Let me cut to the chase and bottom line this for you off the bat: If you’re a runner you need to be taking iron supplementation in ADDITION to anything you eat. To be frank, every single world-class, competitive, and ‘runner’ runner that I know, be them man or woman, take iron pills, liquid iron, or get iron injections.

If you’re training as much as runners do, there is just no ‘realistic’ way to get the amount of iron necessary through diet alone. Some people have this thing where they don’t like pills or ‘fake’ things, I respect your beliefs, but at the same time you’re only doing yourself a disservice.

In the article I stress how if you don’t have a doctor experienced in working with competitive runners, they could be telling you that your iron levels are in the ‘normal’ range when, in fact, they are anemic compared to runner standards. The ‘average joe’ levels are not going to cut it, and if you get your blood tested and your ferritin is hovering around 20 ng/ml there is then a reason why you’re feeling like crap on your runs.

When I got my levels tested way back when, I was at a 9 and at that point was rejoiced to finally be able to have an answer as to why my running was feeling so dang hard. Weird right, that I was happy to be anemic, but the good news about low iron is that it’s one of the ‘easier’ things to fix once diagnosed.

Again, the article explains a lot about that, but what I’d like to share here is a little about my iron infusions and then some tips that since I’m not a doctor can’t just toss into other articles I write:

Iron Infusions:

*Process: Sounds scary, and to a needle-phobe it wasn’t a trip to the Pop-Tarts store, but honestly, they weren’t that bad. I went in for three sessions on three successive days, each visit lasted for 3-4 hours hooked up to the IV bag and outside of the prick it didn’t hurt. It felt a little cool where the iron was going in, but that’s all.
*Nausea: What I WILL warn you about is that iron can make you feel a little nauseous and with a headache if you take a lot at once. A few hours after my first IV treatment I felt pretty sick; I went to bed and was fine the next day. The other two days of treatment I felt fine afterwards though. Everyone is different, some people may not even feel bad the first day, but I think because my levels were quite low to begin with and I hadn’t been taking any iron pills, it was a bit of a shock to my system.
*Blood Levels: I went from single digits and up into the 20’s pretty much within days. It was awesome, and as I took pills after that, my levels kept rising rather quickly.

Iron Pills:

*Commonality: The vast majority of runners I know go the pill route, they are super easy. All you really need to be aware of is you need to take them with food (or you’ll probably feel sick) and take them with Vitamin C to help aid absorbtion. Try to not take them with calcium because that will block absorption a bit.
*Doses: I’d suggest aiming for around 60-70 mg per dose if you’re maintaining and just running a moderate amount. If you’re in high training and competing I’d say you should at least double that; when I was doing hard training I’d safely be having four 65 mg pills a day spread into two doses. People worry about iron overdosing, but unless you’re a kid or weigh 70 pounds you’re not going to die, probably just feel sick. That said it is IMPORTANT to note that I didn’t just go pound four pills off the bat, you need to gradually increase your iron intake, start with one pill a day for a week, add a second pill the next week but spread it out at least 6 hours and go from there. And you could stick to that amount, get your blood tested regularly and adjust your iron intake accordingly.

Running with anemia feels like you’re trying to run through tornado, those splits are off but they feel four times the effort.

Iron Blood Levels:
*Runner Norm: Because of iron toxicity phobia people tend to be a little shy of sharing just how high they’d like their levels to be. I’d say that runners should aim to be at least around 70 ng/ml, and to be totally honest I’d say even try to stick around 100 if you can. Some people just can’t get that high, but going with the better safe than sorry logic, shoot for that.

If you have any other questions, feel free to leave them as a comment and I could do another post if there is enough interest. Low iron, known as anemia, is quite common in both men and women and it is incredibly crushing and frustrating to deal with as runners. Or, more correctly, it is brutal to deal with before you find out that is what you’re dealing with. From there, getting supplementation and into an iron maintenance routine is an easy way to get your running back on track!

1) Have you ever dealt with anemia? What was your experience like?

2) Do you take any kind of iron supplementation?

3) What ways do you then try to still get iron into your diet?

We May Be Funny Runners But Call Us Joggers And The Laughing Stops There!

Posted on December 1, 2012 by Cait — 41 Comments ↓

The other night one of my friends asked me, “When you see people running, what are some of the things you judge them on?” Okay, so first off I guess I DO have to admit to being maaaybe just a bit judgmental of some of runners I see, but c’mon you know you’ve seen some things that made you giggle!

* Texters/talkers/phonies: *Disclaimer* I know I open myself up to some blogger hate here, so I apologize in advance, and if you fall into this category I’ll still love you and maybe you can share how/why you do this. So, I do not understand how during a run people can get their thumbs texting and provide this crazy awesome spread of photo’s. I’ve seen people update their Facebook/Twitter accounts while supposedly in said run. I just don’t get it, and perhaps it is my insane LACK of coordination, but a part of my brain sort of thinks if you can text and tweet you probably should be running faster???

* Attire: Don’t get me started on the chaffage wonder of running in jeans, I’ve seen people sporting cargo pants loaded with TONS of things even a key ring so large I could hear sleigh bells. There are people running around in Converse (love the brand, not for running though) and it makes me full on cringe when I imagine the injury risk.

* Fuel-belters: Look, there are certainly times and places for fuel belts but a four miler is not one of them. Unless of course you’re running on the sun, any able bodied person should be able to make it through an easy run in the single digits without needing re-inforcements.

* Form Freaks: HERE is a list of some of the common form maladies, and I’ll open up and share that I don’t feel too bad judging people because I can totally poke fun at myself for my own form faux pas. When I first started I looked like a T-Rex who had her arms jacked up so high I don’t know how I didn’t punch myself in the face. When I see people running like the Hunchback a part of me wants to catch up to them and puuuuuull their head up straight. [Core work really can help improve your form.]

THE EPITOME OF OFFENSES

* Dropping the J-Word: I wound up telling my friend that really, I may poke fun at people I see running but all of that is all well and good and PALES in comparison to the ultimate runner offense. It’s not something you see, it’s something that is only heard, like the worst curse word in the books: jogger. You call me a jogger, it’s GO time…I’m a runner, thank you very much.

The thing is, runners are awesome, even those who may do some wonky things…hey, I’m probably Queen of Wonky. I support all people getting out there and doing it, so don’t get me wrong there, I mean I have said on numerous occasions I live in the Utopia that is sarcasm.

Get running, be happy, be sweaty, be injury-free…just be on watch for any poor souls who dare to call us joggers!
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Tomorrow is your last day to enter my Ambler Heat Beanies Give-away! 🙂
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1) What are some of the funny things you’ve seen people do while running that make you chuckle?

2) Last time you got thrown the j-word and did you do anything about it?
It’s been a while, but I make a little joke about it, “Oh, hey now, you didn’t see me jogging I was running!” 😛

3) Worst running attire related offense you’ve committed?
When I first started, I admit to just running in whatever kind of shoes that were the cheapest.

Winter Running Weather Warning: Duh, it’s cold out, so duh, put some clothes on

Posted on November 12, 2012 by Cait — 35 Comments ↓

This runner is a full-on weather wimp. There, I said it, all of you Minnesotans, New Yorkers, and residents of states with ‘real’ seasons can feel superior to me. BUT, let me at least say in my defense that I’m also OCD enough of a runner that barring getting sucked up into a twister would stop me from getting a run in…at least some kind of run. Cut to me running in place in some kind of bomb shelter. 😉

But back on topic, I don’t envy those who get their white Christmases because while snow is pretty to look at it brings those bone-chilling temperatures. In the Northwest it gets cold enough for me, and that wet cold with a windchill is plenty enough for me. Here comes winter so time for the annual Runner’s Weather Advisory spiel!

* Bundle, Baby: This sounds ‘obvious’ but I’ve come to learn it’s better to err on the side of over-dressed and winding up a bit overly-warm than the opposite. Running with cold muscles is just begging for an injury, this isn’t a joke people. ESPECIALLY if you’re warming up for a race or workout; don the sweats, gloves, hats, you name it for your warm-up. Once you’re sweating bullets then you can peel off the layers. You’ll be safer and your workout will be more EFFECTIVE if you’re warmer. True fact.

* Slip and Slider: There are TONS of leaves where I live and when it rains it’s slick as heck on the roads. Be careful and this is when staring at your feet is okay; maneuver around navigate and as best you can. Fun fact: the most slippery time of year is after the very first rain after a dry-spell.

* Treadmills Aren’t Shameful: Running purists look down on them, but I’ve also learned that treadmills have a time and place. I’ve written a few pieces on treadmill running, the most recent is HERE for Active.com. Especially in ‘real’ weather states treadmills can be your answer to not only getting in a run, but getting in a more EFFECTIVE run. If it’s too slick to run outside at a fast enough pace, on a treadmill you’ll get a more quality workout and be able to run much faster.

* Warm-ups and Cool-downs: I’ve said time and time again that for races and workouts you need a warm-up and cool-down. This is even more important the colder it gets; we already know that your body responds better and you will feel much better for your workout if you do some easy running, drills, and strides before getting down to those faster paces. In times when it is especially cold you may need to extend the time you do that easy running to ensure your muscles are indeed warm-enough. Again, I get back to this little rule of thumb: by the time your warm-up is complete you should be a little stifled and wanting to rip off those sweats Hulk style.

* Still Ice: Say what?!?! Yea, it’s cold as flip but get somewhere warm and you should still be icing any ‘trouble’ spots. Ice baths are still ‘in season’ despite being especially not appealing. Don’t slack on the runner rehab because of the weather; that’s what the indoors is for…oh, and super hot showers. 😉

* Hydration: You STILL sweat when it’s frigid outside, you won’t see most of it because it evaporates quicker due to the air. You still need to drink your water and electrolyte replacement drinks.

I’m a runner, and I’d say I’m a ‘normal person’ weather wimp. That is I could suck it up for a run, but in ‘normal’ life when it gets nasty outside I’ll start complaining that it’s cold and it could be about 50 degrees. I also have a really bad temperature gauge, I’ll feel cold it could be 50 or -50. Hey, I did handle that cryo-chamber! Oh, and another thing I don’t like is the nice snot train that the cold weather brings…now THAT is a hot runnerchick look, right?! 😉

Stay safe runner peeps, don’t face plant on leaves, and stay warm!

1) What is the weather like in your area? (southern hemisphere buds, you can complain that it’s too hot down there! lol)

2) What’s the worst you’ve run outside in?
For winter it’s been cold and rainy, nothing incredibly insane or hard-core. But there is a run that I’ll always remember that my mom and I ran in that was INSANELY windy. It was a Christmas and we both were blown darn near into the road a few times, good thing the roads were pretty vacant. 😛

3) What’s your stance on treadmill running?

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