‘Running’ Articles at , Page 36

Are You Lonesome Tonight: Running solo, with a partner or in a group

Posted on May 6, 2012 by Cait — 15 Comments ↓

Who do you run with? Are you a solo ace, a partner in a dynamic duo or do you feel naked without a slew of other runners around you? Most likely you fall somewhere in between.

When people ask me who I run with and I respond, “Well, mostly by myself,” they either look at me like there must be something wrong with me for others not to want to run with me or they start spouting suggestions for running partners or groups for me to join up with. Sort of like I’m the misplaced kid at the cafeteria and it is their kind act to swoop in and save me from alienation.

While I certainly appreciate their kind gestures and suggestions, the thing is that sometimes I actually like just running by myself, or me and my treadmill. You see, I’m kind of picky when it comes to running partners; it’s tough to find the perfect fit, sort of like the quest for the perfect running shoe.

Now, I’ve certainly found some awesome training partners and groups, where I felt I’d found a little niche. Trust me, when it comes to hard workouts, having others there creates the ideal environment to thrive; they can push you and if you want to get faster a sure way to do that is to train with people who are better than you.

But here is why I’m picky, and it’s nothing against any runners who don’t share my same mindset, we all have different ideas of what constitutes the perfect running buddy fit and what their goals are to get out of said run.

* The stoplight dally. If I’m approaching a light I’m going to do everything within my power to NOT have to stop due to traffic if I can safely avoid it. I’ve had people running with me beg to slow down in an effort to purposely miss the light and then have to wait for the go-ahead. This is an automatic disqualification and I’ll check you later buddy, but I’m going to make this light.

* The watch negotiator. I’ve also run with people who want to keep the watch running during a break (ie: stoplight, bathroom run, etc.)…in what time zone would this be acceptable? If we aren’t moving we aren’t running and the watch won’t be either.

* The close enough. I’m outed as a bit of an OCD runner, I know that, but if the coach has the run instructed to be 45 minutes then I’m going to run the full 45…most likely at least 30 seconds more just to ‘be safe.’ Hehe. You can think I’m crazy if we come back from our planned loop and it’s only been 43 minutes and I decide to circle the parking lot for that extra 2 minutes, you can join if you like, but on some level you’ve got to understand my line of reasoning.

The thing is, it usually comes down to the motivation factor or the ‘seriousness’ of the other runner or group. I believe training and running should be fun, it can be a blast when it’s not brutally excruciating (haha), but I’m not out to pick daises either. Sure, I’m not competing, but I still like the feeling of a decent run.

That said, I’m not a social pariah and not adverse to company on a run, I’m not a runner snob, it’s hard to explain. Sometimes I’m in the mood to just keep the run as ‘me’ time and it’s nothing personal to anyone else. Other times I can’t WAIT to meet up with my favorite running buddy so we can catch-up and gab, those miles seem to fly by sometimes. If I’m going out for a hard workout 99% of the time I want some company. In high school I ran a lot with my mom, we actually didn’t talk most of the time (she actually liked to wear headphones and go the music route) and that was actually fine with me. Because even in those silences I feel I bonded more with her in those daily miles than most other kids at my school.

Some people need company to stay motivated and the thought of being stuck with just themselves and the miles isn’t all that appealing. In the end, whatever works for you is great. (I did another post onwhat makes for the best running group environment.) I guess I’m just a bit of a picky runner, I know what makes for the perfect partner fit and when I find that I am also respectful to make sure I’m able to reciprocate that same ‘running code standards’ the other person has.

1) What do most of your runs look like, are the solo, with a partner, a few people, or a group? What is your ideal running situation?

2) Pluses, you feel, of running solo?
Even in groups, I know there are some runners who like to do some of their runs by themselves for whatever reasons. Sometimes they know that doing their easy runs alone ensures they are able to keep to the pace that allows them to recover.

3) Benefits of group runs, or running with others?
I think for training purposes having others to meet up, that share your same level of commitment and goals, is tremendously beneficial for lots of reasons. One being the obvious, you can all push each other to excel.

4) What’s an automatic disqualification in your mind for a running partner?

Test Your Running Knowledge: Important Facts That Make a Big Difference

Posted on May 5, 2012 by Cait — 4 Comments ↓

“Listen up, I’m about to drop some knowledge on you.”I thought it would be fun to issue a little running test…time to school up, strip down to your skimpiest running shorts, and prove to the class just how smart you are true or false style. 🙂

Ace this running test like the champs you are! 🙂

1) Warming up will only zap my energy for the race; better to save every ounce of energy for the race, if I need to I can use the heater in my car to stay warm.
False. This is a big-time false but I always tend to forget that newer runners think that running before the gun goes off is insane…oh, us newbie runners, so cute…hehe. Just like you shouldn’t peel out in your car, your body runs its best gradually working into the faster paces. It’s surprising how much of a difference a warm-up will make on your performance actually; think about it, if you’re racing a 5k and you skip a warm-up, you’ll really only be running a 2.5k race as the first part would be your body basically trying to catch-on to the fact that you’re racing. It’s tough to make up that much ground with only a half-race distance left. You can check out some tips to perfecting your own warm-up routine HERE.

2) Treadmill running is the same as outdoor running, just sometimes it can be more boring.
False. Now, there are definitely ways to adjust those treadmill runs to best simulate conditions outside but there are still some differences between the two. Some of the big ones are: on a treadmill you don’t use your hamstrings like you typically would outside because of the way the belt drags and because the treadmill offers up an even, consistent motion your body doesn’t have to worry about turns, miss-steps and other outside ‘variables.’ The treadmill has its pluses too, it often offers a much more cushioned surface than those outside so it can be the better choice for injury-prone runners or runners coming back from an injury, it’s easier on the old body. You can check out under my Writing Page as I’ve written a few articles about treadmill running, suggestions, and the key differences between outdoor running.

3) All of my friends are in love with the Nike Free commercials but I’m a heavy pronator and don’t think they are the best shoes for me.
True. I bleed Nike and love them, but I admit to being a little torn on the whole minimalist shoe movement and barefoot running. Mostly because runners need to proceed with caution and integrate Free/barefoot running slowly into their workouts, not because I don’t think there are benefits to be gained from the Free shoes. As with many awesome marketing schemes, it’s just being an informed consumer; not every foot and person is designed the same and biomechanics play a HUGE factor with injuries. You need a shoe specific to your foot type: pronator, neutral runner, or supinator. The vast majority fall into the pronator category or supinator; the former need supportive shoes and the latter need extra cushioning, neither of these are offered in a Free/barefoot style shoe. If you’re planning on implementing Free/barefoot running into your routine, which can be beneficial when done correctly, do it slowly and start with just a mile of your cool-downs once or twice a week and then build up.

4) I know I’m not a pretty runner, but that’s just how I run, my form doesn’t really matter anyways, it’s about who makes it to the finish line the fastest that counts.
False. Well, the part about form not mattering that is; form equates to efficiency. Think about it, you want every ounce of your energy spent getting you to that finish line, wasted energy in the form of wild arm swings, clenched teeth, and over-striding is holding you back. Form is tricky and can be tough to change but it IS possible and it is worth working on. I wrote a post on tips for correcting common form mistakes HERE.

Well, she should make sure to at least add some protein to that cotton candy.

5) Eating within 30 minutes after my workout will improve my recovery rate by at least 60%.
True. It’s a short window of opportunity and it is crazy to think that eating just 31 minutes later will bite you in the bum. You work hard doing the running, why not make your food and fuel work for you too? Before you even take a shower, get your grub on, I wrote more on this topic HERE.

6) Running is paramount, it’s the only kind of working out I need to do; I don’t have time for stretching and weights anyways.
False. Okay, I’ll give you a little wiggle-room because yes, in the end, you can’t skip your running but neglecting other things that can enhance your running isn’t wise. We all have cramped schedules, but I think we all can denote 15 minutes a day to working on one area that will drastically improve our fitness and running ability: core work, pilates, stretching, yoga, weight/strength training, plyometrics, etc. Alternate doing one, even for just a quick bit, after your runs and it will be a worthwhile time investment. I’ve got a lot of suggestions on my Workouts/Training page.

How did you guys do? I’m sure all my awesome readers are super-champs and got them all right, but if not that’s okay too…now go out there and get sweaty! 🙂

1) Who got them all right? Which ones did you miss?
2) Any questions you would like to be addressed in future posts?
3) What kind of shoes do you run in and how did you get fit for them?
4) What are your weekend plans, any races scheduled?

I’m a Running Contradiction at Times and Maybe Too Sarcastic

Posted on May 4, 2012 by Cait — 19 Comments ↓

I’m a runner. That may make me seem like a bit of a contradiction at times, sarcastic mostly all of the time, an unrealistic dreamer in some instances, accredited insane by the mass majority. I’m okay with that, like I said, I’m a runner.

I don’t like monotony per-se, I guess I just really, really like doing the same, repetitive action again and again and again. I may also just have an affinity for turning left again and again too.

Come-back stories are the best in our sport. Rooting for the underdog and stories where runners have to go through years of turmoil, injuries, set-backs, criticisms and the like just for the chance to get that moment of saying, “I told you so!” Sometimes they never get that final moment, sometimes they do, but regardless, on some level they do inspire the rest of us to keep chasing after our own goals…keep on doing this running thing regardless of the outcome.

No, I’m not ‘lucky’ to have legs like these, be a slim person and be able to eat you under the table. Where were you when I was running 10 miles this morning? That’s what I thought.

I’m not lazy. I may circle the lot for the closest parking spot and not feel guilty taking a mid-day nap either, but I make up for it. I’m a lazy, runner…there is a difference.

It’s not that I discount your complaints, I’m sure that hurts, it’s just that in the back of my mind I’m thinking, “Okay, they aren’t a runner, I am, I’m sure my pain tolerance is a lot higher…so really, will they just suck it up already and stop complaining, it can’t be that bad.”

Don’t tell me, “Just skip your workout if you’re tired,” when I complain that I’m tired what I’m really asking for is the kick in the butt to get out the door…some tough love. I know that I want to go for a run, it’s just a weak moment and my venting is more like a little Bat-signal to other runners to help me do the ‘right’ thing.

It’s not that I feel entitled or like I’m better than anyone else, I do see the gym sign that reads “20 minute limit on cardio equipment”…it’s just that I think I deserve the treadmill more than Patty Plodder over there. Sorry, just saying.

I used to think social media and Facebook was kinda kooky…but now I’m sucked in. Is it weird that the vast majority of my ‘friends’ are runners. A large number of those are runners I’ve never actually physically met, even in other countries. Going further, is it strange that I seem to know more about them, their last major race/workout, when to wish them luck for their next race, and relevant injuries they have? But somehow I missed that my neighbor must have been pregnant for nine months?

Sometimes I fall into the trap of being competitive just for the sake of being competitive. The random guy I approach running on the sidewalk won’t let me pass. I turned my easy day into a run where the mission is to just dust this dude. Who says chicks aren’t competitive?

I read what celebs’ workouts are and I sort of laugh. I’m sorry, gentle stretching or Mariah doing her water-aerobics doesn’t really count, does it? Is my perception of working out a little skewed? Maybe…but I’m okay with that.

“Don’t talk to strangers.” But if I find out said stranger is a runner, in an instant I feel like they are a friend and we can engage in conversation. If I get thrown into the back of a van and am never seen again, to my credit, the stranger was another runner and I thought I could trust them.

1) If you’re a runner, what’s something you’d like to add to this list?

2) What has someone who isn’t a worker-outer/runner said to you that left you annoyed, peeved, or anything similar?
The most annoying is really just the same person asking time and time again to help them get fit; you keep offering advice but to no avail. It comes down to lack of self-motivation and this person really will never be putting anything you say to use.

3) Do you ever vent to a person, on Facebook, Twitter, or anywhere else stating that you’re not feeling like you want to run and are asking for motivation from others to get you out the door? If you do, does what others say help?

The Big Three: Talent vs. Work Ethic vs. Mental Toughness- Which matters the most?

Posted on May 2, 2012 by Cait — 13 Comments ↓

What makes the most successful runners, is the talent, hard work ethic or mental toughness that matters the most? Sure, genetics come into play, one can’t overlook that as a factor, but running isn’t the kind of sport where you can make it to top off of pure talent alone. Eventually even the most talented ‘slackers’ hit their glass ceilings and get outpaced by the runners who refuse to let their genetic short-comings stand in their way and rely on dedication and perseverance.

Then there is grit. There are runners who make running look ugly, each step painful and torturous, mostly because it is, but they battle the pain, embrace it, run towards it even unlike their competitors can. There are also the types of runners who tend to rise to the occasion, when they toe the line they are able to step it up to a new level and perform even better than their workouts may have predicted. I like the term Shalane Flanagan has used, these are the ‘gamers.’

All runners possess each of these but to varying degrees; of course we’d like to be blessed with all of them to the utmost but we can’t, so let’s not get greedy. However, which would you say is the most important, which would you say should be factored in the most, and which is the hardest to make up for?

Talent. You can’t fake that, you can’t really change much of it either…you sort of have it or you don’t. Fast-twitch to slow-twitch muscle fiber ratio tends to predispose you to the event you’re best at; with certain training and exercises you can increase or build up the kind you may be lacking in, but to at a certain point you’ll max out. Your max heart rate and VO2 Max are other things you can only improve on so much before you’re tapped out. Form; some runners take to it naturally and make the act look effortless, even beautiful. Here there is a lot more ‘wiggle room’ and with diligent work and practice even the ugliest runner can improve their form.

Work ethic. Running can’t be faked…you can’t luck your way into the hole in one equivalent of a fast race. A prime example of this is when you see the young age-grouper kids tearing it up and winning off of talent, they get to high school and even there they can excel for awhile. But come senior year and college, if they are used to being able to skate by with skipped runs they get a cold slap of reality when they can’t win so easily any more. Here is where they can either learn and find the motivation to re-dedicate themselves and they gain that self-motivation if they want to continue to thrive; if they don’t then they can settle. The hard workers, these are the cases where ‘unknown’ runners hit their big coming out moment and get thrust into the spotlight. The thing is, they’ve been flying under the radar for a long time, diligently working away, taking the loses or back of pack status in stride and then all of that hard work finally pays off.

Mentality. Grit and mental toughness probably holds the most mystic as it can’t exactly be quantified or tested. There isn’t really a measuring system for it and even the ‘gamers’ can’t fully explain how they are able to step up, hone their focus, and block out the pain so well, they just do. I think that being able to block out the pain is certainly something that can continually be worked on and that our thresholds can always be pushed. I know there are times where I know for a fact I’ve hit a new level of pain. I think that comes from experience, hard workouts, races; these callous the mind. Visualization and other techniques are also at our disposal. Generally, just proving that voice in your mind telling you that you can’t is instrumental; your mind is often the biggest limiting factor but every time you ignore it and hit a new goal you reinstill that when it screams at you to stop and you can’t do something, it is only a farce. “You can’t run 10 miles without stopping,” the voice says…you do it, one point for you, a loss for the mind.

Runners fall across the spectrum on all of these; hard work and mental toughness are perhaps the two ‘easiest’ ones to manipulate and improve upon. There is always room to grow…what it often comes down to is practice, the motivation to get better, and then just getting out there and doing it day in and day out. How much do you want it?

1) Which of these do you feel is your greatest strength? Which do you feel is your weaker point?

2) Which do you think is the greatest factor in determining your running success? Which do you feel maybe matters the least?

3) Who are some runners that you feel are examples of harriers that have a strong ability in one of these traits?
For grit, Paula Radcliffe, Alberto Salazar, and Adam Goucher are just a few that instantly spring to mind.

4) Which do you wish you had the most of, admire in other runners the greatest, and what do you want to do to improve on that trait?

What the Heck Has Luck Got to Do With it? – Running is hardly a sport for the lucky

Posted on April 30, 2012 by Cait — 14 Comments ↓

“Good luck.” In the flurry of races this weekend, even I was guilty of rattling this phrase off to lots of my friends who were about to toe the line. Written, said, Tweeted, Facebooked…you name it, when someone we know is about to race these are our go-to words. The ‘bon voyage to vacationers.

Trackside view.

But shouldn’t we really be saying something more along the lines of, “Think of how many countless miles of hard work you’ve put in to get here.” Or, “You’ve busted your @$$ for this race, get out there and get after it. And when it really starts to hurt remember how hard you’ve fought to get here and refuse to give in to that voice telling you to ease back.”

We could say, “You’ve got this.” Or, “This chick/dude next to you, there is NO WAY they can tolerate as much pain as you…make them hurt and then when they crack blow that sucker away.”

Because in running, to actually get to the starting line it’s taken anything but bounties of luck. Sure, you could always argue this is the margin of luck, avoiding the rock in the trail that, would you have stepped on it wrong, you would have fallen down, twisted your ankle so bad that you would have been laid up and injured for months. There’s a wee bit of luck, sure, but that pales in comparison to the sweaty miles and days when you really didn’t feel like doing that workout but you did it anyways.

I say we should do away with the “Good Luck” as the steadfast, we should try to get a new phrase to catch on…I mean some people did get “that’s the bomb” circulating there for awhile. Something more fitting would be, “Race with confidence.” Because isn’t that what you really would rather hear at the staring line? I know I would…being told that I should be confident in all the training and hard work I’ve done would do much more in the way of quelling those nerves too. Run relaxed, run with confidence, because you know you belong at that starting line.

Good luck rattles off a little too easily. Sure the sentiments are there and always appreciated…but when it comes right down to it, running isn’t a sport for the lucky. You can be d@## sure that it doesn’t take luck to run a PR, a marathon, a four minute mile, an ultra, the best 5k of your life.
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I’m going to take a second to apologize profusely to anyone who has been trying to get on my site over the past few days and are only met with an error message or have been blocked. I’ve been sucked into tech/website h-e-double hockey sticks and been trying to get it taken care of! Please do come back despite my server crashing…would it be more tempting if I baited you with cookies, Pop-Tarts, and ice-cream??
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1) What would you rather hear at the starting line if it wasn’t “good luck?”

2) What helps you the most with nerves before a race? Do you get nervous?
I always got nervous before races even if they were small ones, but it was excited nervous. My mom always told me, “If you weren’t nervous, then I’d be worried…it means you didn’t care.”

3) What do you tend to tell people, friends, or anyone about to race?

4) Did you race this weekend? How did you get your sweat on?

Run Towards Your Goals: Don’t let anything stand in your way, that includes yourself

Posted on April 28, 2012 by Cait — 2 Comments ↓

Don’t let anything, including yourself, stand in your way.

Today will be short and sweet. Remember also, that running is incredibly mental and usually the biggest limiting factor is YOUR OWN mind. Don’t let your mind out-thinking yourself from your goals…next time that little voice in your head says, “Stop, you can’t do this, it’s too hard, slow down, ease back.” Respond by ignoring it and plowing forward. 🙂
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I’m also excited to share that one of my pictures is featured today on the Run The Edge Facebook page! If you haven’t checked it out, head on over. While you’re there be sure to see what other awesome things are going on at Run The Edge…there’s even continued updates on Kara Goucher’s road to the London Olympics. Talk about some awesome goals to run towards. 🙂
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1) What goals are you currently working towards?

2) What do you do when you find yourself doubting yourself, a particular goal, or have the little voice in your mind telling you to ‘stop’?

3) What’s going on for you this weekend?

My Love/Hate Relationship With Running

Posted on April 27, 2012 by Cait — 7 Comments ↓

Running and I have a fickle relationship. Running…

I hate how you taunt me each morning, “When are you going to get to me today?”
That little question hangs in the silences, it screams over any chatter, it teases me with updates of what my friends’ workouts were. That question sits there until I get you done.

Yet I love how you reward me once I’m a sweaty mess. Despite all else the day entails I feel that I have at least accomplished something through you. The endorphins you gift me, even after an easy run, are enough to tide me over until the next day, when you again start this vicious cycle all over again.

I hate you on those days when the first few ~~miles~~ steps make me feel like a Sumo wrestler who is doing something completely against nature and sanity. The days where that act of right-left-right feels foreign…

Though I love how somewhere along the line I slip into my stride and remember that I am actually a runner.

I hate 400’s. I hate those track workouts, heck I hate the warm-up BEFORE the actual workouts because I know what’s coming. Who are we trying to fool here, Running, I know you’re going to only bring me pain. I hate standing on the line, JUST before I’m about to start the first interval where I have to play into your charade and tell myself, “It’s not going to be that bad,” and then take off.

Though there is NOTHING I love more than being in the middle of a kick @$$ workout, one that I know I’m owning, I’m on a roll and I’m surprising myself at the splits that keep ticking off. The mix of emotions: excitement at doing all I can to keep the times fast so later that night I can write down the averages in my little training log with a smile…the anxiousness at knowing what goes into making those splits ever faster, I’m not quite done after all…the dread of starting the next interval because my legs are burning like an unholy fire.

I hate how you constantly make me question my own mental toughness. “Did I let up a hair when I could have pushed harder? Did I weenie out on that last mile? Was there more I could have given? Was there a lost opportunity for me to cover a move that would have changed the outcome of that race?” I hate the doubts, they can drive you mad.

Though I love how you make me question what is possible…make me start to believe that I can achieve something more…aim higher. Even when at first it seems like an impossibility, you chant it enough, whisper it into my ear so many times, you start to fool me into believing…and then going for it.

I hate how you so cruelly can make me fall short of those goals. You can callously break my heart with the dead legs on the day that seems to matter the most. You make me watch as my goal slips away, when I know it’s not going to happen.

But I love that there is always tomorrow. And somehow, I take you back because you remind me that there is tomorrow, another chance to go for it. No one minute is the end of the line…I love you enough to take you back and in my heart know I will forever and ever, no matter how many times you may be cruel to me.

I hate the times I have these insane runner withdrawals. Injuries and stretches when you are just out of reach; where my mind and body crave you like some crazy addict. Nothing quite compares to you, they all fall short of your fix.

I love being addicted to you though, there are far worse things out there I know. And when I finally get you back, it’s crazy, but so many other things shift back into place and all is again right in the world.

I hate starting a long run that I know is going to be one where I have to keep telling myself I’m only going one mile more. I love the long runs that I get lost in and never want to leave. I hate the epic, tedious, insanely hard workouts that hurt in every way, when even my eyes are burning. I love the entering the last mile of a great tempo run and wanting to really burn it up. I hate the sucky races. I love the awesome races and PR’s. I hate running next to a two-stepper. I love having an amazing training partner. I hate feeling like I’m running too slow. I love the cool-downs that leave you feeling like you’re tripping because you ran hard and great.

Running, I love you because you’re all mine.

1) What’s something you hate about running?

2) What’s something you love about running?

Comics for Runners- Runner’s Strip: Exciting New Running Products!

Posted on April 26, 2012 by Cait — 2 Comments ↓

In case you’ve missed the commercials, these are just a few of some awesome running products to be released soon!

(Click to enlarge image)
Just some running humor for today…feel free to get caught up on previous Runner’s Strip cartoons HERE and HERE!

1) Got any hot leads for new items for runners we should all be excited for?

2) Do you have your own running invention that you think we’d all enjoy?

3) What’s a running related product that you’re currently loving?

Smoothies Aren’t the ONLY Way to Go: Eating those fruits and veggies rather than sipping

Posted on April 25, 2012 by Cait — 26 Comments ↓

I don’t like smoothies. Now, before all you smoothie loving masses stop reading here and immediately black-ball me, at least let me explain my case. I don’t get a lot of trendy things, I don’t even drink coffee, for shame! But I’m hyper enough as myself, caffeine would probably end up effecting me like cocaine.

I prefer to eat my food fresh, or at least not blended. (Just some design inspiration I tossed to Sprouts, they just opened a store near me.)

The running realm and the healthy living world are interconnected and whenever people find out I’m a runner and the conversation drifts to food and nutrition, the topic of smoothies seems to inevitably come up. They rave about their protein powders, their spinach combos leaving their glass looking like the Swamp Thing, they start spouting off their must-try recipes and I nod and smile. But in the back of my mind I’m thinking, “I still have teeth and I plan on doing as much chewing as I can until I lose them and then I’ll turn to your smoothies along with Jell-O and applesauce.”

Smoothies work great for TONS of folks and power to you, I can see the benefits:
* Quick and easy to make sure you hit the 30 minute recovery window
* Convenient to eat on the go and tote around
* Wonderful for people who don’t like fruits and veggies and thus need to sneak them in
* Adding protein to them is easy and great for people who are lacking in that department

Again, more fun I thought Sprouts may enjoy. 😛

I get it, and keep on blending if that’s what you need and it works for you. But I’m one of those crazies who really do enjoy eating fruits and veggies as they are and don’t have a problem eating the real versions throughout the course of my day. I also love eggs, cottage cheese and shrimp and have no problem getting that protein amount in real food either. The ocean called and they were running out of shrimp because of me, actually. 😉 You know it if you got that last one.

So an ode to fruits and veggies today, they are great in oh so many ways, even if they are blended. With summer coming up plenty folks find them more appealing and could see using their teeth as a more plausible option.
* Water content: A portion of the water you get each day does, in fact, come from a few of the foods you eat, fruits and veggies are some of those. Obviously not enough to slack on the real liquids but watermelons, melons, pineapple, celery, lettuce and ‘juicy’ fruits/veggies supply more of that H2O good stuff.
* Fiber: Yes, running can help keep you regular, but fiber does that too! Fruits and veggies can be a great source of fiber; again celery and lettuce fall into that category, as do broccoli, cauliflower, and apples. But be warned, because of this they may be better eaten AFTER your run, not before, if you are sensitive to GI issues.
* Antioxidants: Berries are our besties for this one, those colorful blueberries and raspberries may stain your fingers but they are rockstars in the nutrient department. Pair these babies with cottage cheese or greek yogurt and you’ve got an award winning protein, carb, and antioxidant combo!
* Iron: Those dark, leafy spinach greens contain iron which is essential for runners…trust me, low iron is NO energy and it’s important to ensure you get enough of this element.
* Potassium: Bananas, because they also have more carbohydrates than many other fruits, are often thought of as the ‘perfect runner food’. The reason that their high potassium count also swings in their favor (like a chimp on a vine…sorry, lame-sauce, I am!) is because this is an important electrolytes; it’s one of the ones, that when their levels are too low in the body (along with sodium), that people have gotten over-hydrated by drinking too much water.

Eating for running fuel and health: We all know fruits and veggies are things our body need to run at its best and if you’re asking your body to run to perform it’s even more important. Sometimes people find it hard to swallow certain things even if they know they ‘should’…I can’t argue cookie dough ice cream may be more appealing than an apple, but sometimes we need to eat to fuel!

The ocean called for me...

Other quick ideas to bulk up your fruits/veggie intake:
* Toss bell peppers, mushrooms, tomatoes, etc. into your omelets. Not only do you get the veggies but the protein in the eggs is even better.
* Stack those sandwiches higher with more veggies; toss in more veggies to your tacos and burritos too.
* Portabella burgers, have you ever tried these, they are in fact awesome.
* Kabob parties! Grill up those pineapple slices along with your skewered shrimp and chicken; also, have you ever skewered mangos and papayas?? Yum! For veggies, squash and zucchini kabobs rock too.

Smoothies aren’t the only way to go and I may be a bit of an anti-smoothie-ite, please at least read my case before hating me. And if smoothies are your slurp of choice, that’s okay too. 🙂

1) Are you a smoothie lover or hater? If so, what’s your favorite kind of smoothie?

2) Are you pretty good about getting your fruits and veggies in? What’s your favorite kinds and how do you eat them?

3) Do you use any kinds of protein powders in your recipes, smoothies included? If not what’s your top protein choices?
I’m not a huge powder person, I eat a ton of protein foods and know I’m covered.

4) Have you run into a person who refuses to acknowledge or accept you’re not a huge smoothie person?
Yes, I swear some people who try to sell Homer on the idea of the liquid donut.

Don’t Try So Hard: Trying to Force Your Running Won’t Work…Relax

Posted on April 24, 2012 by Cait — 16 Comments ↓

Don’t force it. This applies not just to running but in other areas of life too. Trying too hard can hold you back, it is the self-imposed weight vest of extra pressure and stress.

Was stuck for a background inspiration for this one...wasn't liking attempt #1

Some pressure is a good thing; Type A neurotic runners tend to excel because they don’t settle and want to push themselves to reach for higher goals. But as with many gifts they can also be your greatest undoing if taken too far. Getting too wrapped up and focusing on what you AREN’T doing or achieving can lead to overlooking the positive gains you may have made.

You’re in the middle of a workout: it’s not going how you wanted, the splits are off from the start, your legs feel like lead, you keep looking down at your watch praying that it will bring you some good news but the times keep getting slower and slower. You tell yourself to push harder, go faster, to man up and hit the splits…why can’t you hit the bloody splits already?!

You tense up, your jaw is locked with clenched teeth, your shoulders are up to your ears…your stride is forced. You’re trying too hard.

Try #2 and still wasn't feeling it...

Take a breath, shake out your arms and relax. Unstrap the burden that is the watch, the weight vest your mind has strapped on your back and STOP obsessing on the flipping splits, what you’re NOT able to achieve, wondering WHY you suck so hard, and HOW you’ll never achieve anything if you can’t get your legs to act up and run the way you want.

In times like these, sometimes it’s best to just not know…as in stop timing your splits, run for effort. Times won’t come sometimes, that’s a reality of running and training, you’ll have off days, off races, off runs, off stretches. What you don’t need to add on top of that is the obsession of WHY you’re sucking so much, getting sucked into the negative spiral, the ruminating thoughts, the negatives circling your brain faster than you are on the track.

Running for effort will in the end give you positive gains in your fitness:even though the times aren’t there for whatever reason, your body is still being pushed, the muscles being stressed, and the effort is there. Make sure to take into account if there are other factors: outside conditions, increase in training volume, your easy days aren’t letting you recover, and if, so be proactive and address those issues. But if not, that’s okay too…one workout does not make the runner.

Try #3, stopped trying to make it over-complicated and stopped trying to force it so much...at least i liked it the best of the bunch.

Running relaxed can surprise you too, sometimes just shifting your mindset can effect the watch and you may end up hitting faster times. Instead of thinking about the negatives, go back to focusing on the basic elements:
* Your breathing
* Your form
* Counting your strides
* Visualize the smooth, relaxed runner you want to be
…the little things, anything but the clock.

Don’t try so hard, don’t force it.
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Tomorrow’s your last chance to enter my ‘The Runner’ water-bottle giveaway.

In case you missed it, you can be one of the first to snag the Arty Runnerchick shirts and join the ‘Get Chicking’ movement! 🙂
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1) Can you recall a time you kept trying harder and harder but were falling further and further behind?

2) How do you catch yourself from trying too hard and pushing it? How do you find the proper balance, and when you are forcing it how do you try and get back in check?

3) What are some positives you try to take away from negative or bad races/workouts/runs?

4) Are there other areas in life where sometimes you just can’t force it?
I get that a lot in art and writing, you can’t always force yourself out of a creative block.