So this weekend I ran 10 miles, which is the farthest I have gone all season. The run wasn't so good, I was very sluggish and tired almost the whole way and I had trouble getting into a rhythm. My hypothesis is that I have been doing a lot of running and that I need to rest a little. Thankfully, this weekend I have a shorter run planned. You will find that most running plans incorporate scaling up and then a week of scaling back. This allows your muscles to recover and (hopefully) improve your long run the following week.
So I made some rookie mistakes this weekend, that I am hurting for today, so I thought I would share! The take home message is get the right equipment! I can't stress enough how important a good pair of shoes is! Pay the extra money for a nice pair and get your stride analyzed before you decide on a pair. The right pair of shoes makes all the difference. I had some knee pain a few years ago when I first started, that has since resolved because I bought the right shoes for me. I run in a men's asics kayano. My feel swell when I run, so they are a tad bigger than I would buy for walking shoes. Also they have great arch support, and help over-pronators like me! Which leads me to my second point, replace your shoes often! There are many guides for when to replace your running shoes, mine is when things start hurting that didn't hurt before. My feet were pounded which never happens! Alas it is time for a new pair! I have ran a year in them, and it's time! They look fine and will be great for everyday shoes, but for long runs they are so out the door!
This leads me to talk about other running equipment. Let's start with socks. I prefer a thin wicking sock that breathes. This works for me, but many other people prefer thicker socks to help prevent blisters. Blisters aren't a problem for me, but my feet do swell, hence the thin socks for me!
Next pants and shirts. I recommend wicking pants and shirt. They wick sweat away from you and leave you "relatively" dry. Try a long run with and without and you will see the difference. If you skin is prone to acne, this will help with breakouts. It makes me more comfortable to not be completely soaked in sweat. I prefer tight pants and shirt. This typically leads to less chafing for me (gross but it happens!). Loose clothes that have seams can really lead to some chafing action!!!!
Which brings me to the next topic.....body glide! I love this product. Essentially if you get chafing, apply to said spots and voila! No more chafing!!!! Chafing can occur anywhere! If you wear shorts, you can be prone to chubrub (which is why I wear pants) Even if you don't get this when walking, remember, things swell, especially on a long run. ***POTENTIAL TMI ALERT! IF YOU DON'T WANT TO KNOW STOP READING!*** Girls, get a good sports bra! Good sports bras will save you loads of boob pain and that's just the start of it. Take the time to get measured and get one that fits. Also, there is a decent chance that you will get chafing under your boobs during a very long run (10+ miles). This doesn't just happen to me, it happens to a lot of girls I know. No idea how or why but oh it happens! I also have not such big boobs, so it doesn't matter how much you are blessed with. Do yourself a favor, and but some body glide under your boobs before a long run!
Ok that's what I have for today! Feel free to leave your comments below! Happy Trails!
Monday, October 18, 2010
Monday, October 11, 2010
Tips for a beginner from a beginner!
So while I was running (9 miles this weekend!) I was thinking of 2 things. 1) I was screaming a lot b/c the buckeyes were hammering the hell out of Indiana. 2) I was thinking of all the little tips I have learned along the way, some people have told me, and some I learned the hard way. So for the next month, I thought I would blog about tips for the beginner half marathon/marathon runner. So to start, I will share how to start!
This is my third half marathon, and I have done several 5 and 10Ks along the way. I only started running about 3 years ago. I was pretty damn chubby in high school and college, and the only place I ran was to the fast food restaurant or to the bar :) I college I think I topped out at 200lbs in college. (YIKES!) I managed to lose almost 50 lbs my last year of pharmacy school. At that point I was about a size 4 or 6, but I still had trouble running a 5K. I have gained a few pounds back, and I now wear an 8 or 10 during the off season, and a 12 during the running season (more discussion on this later!), but I am more fit now than when I was a size 4-6! Don't get me wrong, I have my share of pudge, but I have a significant amount of muscle as well, thanks to running and cross training.
So how did I start? I took the first few running steps! For some reason I agreed to run a half marathon with my BFF Aurelie! So I signed up and paid the registration fee (I am el cheapo!) so by then I HAD to run or else I had thrown my $$ away. So I just started running. I followed Hal Higdon's novice half marathon training plan (www.halhigdon.com). He also has 5K, 10K, and marathon training plans. I won't lie, it was tough!!!!! Especially the first few weeks. It is really empowering when you can't run, then suddenly you can run 1 mile, 2 miles, next thing you know you are running 13.1 miles! You just have to keep at it ( more on motivation in another blog) and know that there WILL be bad runs! My advice to you is, if you want to run a race, pick one and sign up! That will light a fire under your ass to train. Then pick a good training program, and stick with it the best that you can.
Back to the weight issue. Don't expect to lose weight! Running more makes you more hungry, and you should eat more b/c your body needs the nutrition for the runs and to repair. Race first, weight loss second. I actually gain weight in my thighs and butt when I am running (all muscle!) So if you go up a pants size, it's OK!!!! And hey my boyfriend likes it anyway (love you Eric!). I have struggled with weight issues for a while, and here is what I have come up with.......F-the diet! I work out 5 times a week, I can run a LONG ass way, and I eat relatively healthfully (yea I promise I will start posting some healthy satisfying recipes). That means I am doing well for my body, and my weight is going to end up where my weight ends up. End of story. Yes I splurge now and again, but when you know you are doing 20+ miles a week, it's not so bad. If you want a good run, you need to eat for the run, and eat for recovery (more about that later!)
This week I am running 3.5 miles 2x this week, 2 days cross training (kickboxing and something else) and 10 miles on Saturday! Stayed tuned for more tips and happy trails!
This is my third half marathon, and I have done several 5 and 10Ks along the way. I only started running about 3 years ago. I was pretty damn chubby in high school and college, and the only place I ran was to the fast food restaurant or to the bar :) I college I think I topped out at 200lbs in college. (YIKES!) I managed to lose almost 50 lbs my last year of pharmacy school. At that point I was about a size 4 or 6, but I still had trouble running a 5K. I have gained a few pounds back, and I now wear an 8 or 10 during the off season, and a 12 during the running season (more discussion on this later!), but I am more fit now than when I was a size 4-6! Don't get me wrong, I have my share of pudge, but I have a significant amount of muscle as well, thanks to running and cross training.
So how did I start? I took the first few running steps! For some reason I agreed to run a half marathon with my BFF Aurelie! So I signed up and paid the registration fee (I am el cheapo!) so by then I HAD to run or else I had thrown my $$ away. So I just started running. I followed Hal Higdon's novice half marathon training plan (www.halhigdon.com). He also has 5K, 10K, and marathon training plans. I won't lie, it was tough!!!!! Especially the first few weeks. It is really empowering when you can't run, then suddenly you can run 1 mile, 2 miles, next thing you know you are running 13.1 miles! You just have to keep at it ( more on motivation in another blog) and know that there WILL be bad runs! My advice to you is, if you want to run a race, pick one and sign up! That will light a fire under your ass to train. Then pick a good training program, and stick with it the best that you can.
Back to the weight issue. Don't expect to lose weight! Running more makes you more hungry, and you should eat more b/c your body needs the nutrition for the runs and to repair. Race first, weight loss second. I actually gain weight in my thighs and butt when I am running (all muscle!) So if you go up a pants size, it's OK!!!! And hey my boyfriend likes it anyway (love you Eric!). I have struggled with weight issues for a while, and here is what I have come up with.......F-the diet! I work out 5 times a week, I can run a LONG ass way, and I eat relatively healthfully (yea I promise I will start posting some healthy satisfying recipes). That means I am doing well for my body, and my weight is going to end up where my weight ends up. End of story. Yes I splurge now and again, but when you know you are doing 20+ miles a week, it's not so bad. If you want a good run, you need to eat for the run, and eat for recovery (more about that later!)
This week I am running 3.5 miles 2x this week, 2 days cross training (kickboxing and something else) and 10 miles on Saturday! Stayed tuned for more tips and happy trails!
Monday, October 4, 2010
I am a lazy blogger but not a lazy runner!
This weekend I ran 8 miles. Yes your read it 8 miles! Only 5 more and I will run the whole she-bang, the who kahuna, the whole pie, the whole bag of cookies (mmmmm cookies), the whole 64 slices of american cheese (mmmmm), the whole 13.1! It wasn't the easiest run that I have ever had, but it was not bad at all! I should have run outside, but I ran on the treadmill again. The first run outside after you have been running on the treadmill SUCKS! But after that it should be smooth sailing!
Currently I am running 3-4 days per week and cross training 1-2 days per week. For crosstraining I joined a workout group at my church. Last week we did a sort of boot camp workout, and I was very sore! I rested 2 days before my 8 miler, but my legs were still a little sore! I need to do some more muscle building exercises I think. I have been talking to one of my friends (you know who you are ) about possibly investing in the insanity workout or P90X. If you have any thoughts please post a comment! I am also considering Jillian Michaels 30 day shred.
This week I am running 3 miles on Mon and Tues, bootcamp or kickboxing on Wed, then gazelle on Thurs or Fri and rest the other day, the 9 miles on Saturday! I need to get some more jelly beans for my run! I have discovered that Jelly Belly makes and energy bean w/ electrolytes and I really like those! My supply is almost out so I need to look into getting more!
As far as the eating goes, I need more protein! I am trying to incorporate other grains into my diet including steel cut oats, quinoa, and wheat berries. If you have suggestions please comment! Also any good recipes that use protein powder? That stuff has ALOT of protein, but it tastes so chalky to me!
I will update on my progress this week! Happy trails everyone!
Currently I am running 3-4 days per week and cross training 1-2 days per week. For crosstraining I joined a workout group at my church. Last week we did a sort of boot camp workout, and I was very sore! I rested 2 days before my 8 miler, but my legs were still a little sore! I need to do some more muscle building exercises I think. I have been talking to one of my friends (you know who you are ) about possibly investing in the insanity workout or P90X. If you have any thoughts please post a comment! I am also considering Jillian Michaels 30 day shred.
This week I am running 3 miles on Mon and Tues, bootcamp or kickboxing on Wed, then gazelle on Thurs or Fri and rest the other day, the 9 miles on Saturday! I need to get some more jelly beans for my run! I have discovered that Jelly Belly makes and energy bean w/ electrolytes and I really like those! My supply is almost out so I need to look into getting more!
As far as the eating goes, I need more protein! I am trying to incorporate other grains into my diet including steel cut oats, quinoa, and wheat berries. If you have suggestions please comment! Also any good recipes that use protein powder? That stuff has ALOT of protein, but it tastes so chalky to me!
I will update on my progress this week! Happy trails everyone!
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