This time of year is the worst for runners, especially if you are living in the Northeast. It's cold, snowy, icy and dark the majority of the day. Now is the time to start training for spring marathons, so I want to know who thought it would be a great idea to make all these runs in the spring?
I signed up for my 6th half marathon on May 3rd. If I want to be ready in time, I need to start training now. Unfortunately the weather has not been in my favor. Last year was not any better with the polar vortex messing with my training runs. However, I was motivated and determined to finish the training. I began to research the best ways for keeping warm and searched running blogs for tips from other runners. I ended up surviving my winter training, but with the help of these affective tips:
1. Layer up
Layer, layer, layer. Dressing appropriately can really make or break a run, whether it's 82 degrees or 28. When it's as cold as it has been here in the Northeast, you can't rely on your body keeping you warm once you get going. Wear as many layers that will allow you still have room to move.
2. Choose sweat wicking material
Don't wear cotton as your number one layer. It absorbs the sweat and once the cotton gets wet, it will give you a very unwanted chill. Choose technical material, think Under Armer sweat wicking materials.
3. Keep your head/ ears covered
Because heat escapes quickly from your head and ears, keep them covered.
4. Take care of your extremities
Your hands, ears and nose are very susceptible to frostbite because they don't tend to have a lot of fat or muscle in them, so keep them covered. They will be the first parts on your body to get cold.
5. Wear bright colors
Because we see less daylight this time of the year, chances are you are going to need to train in the dark. Make sure you are seen by wearing bright and fluorescent colors. You also want to stay out of secluded areas. You never want to run in the woods or on a secluded road at night.
6. Pick a buddy
It's always easier to stay motivated when you are running with a buddy. Not only that, it's always a great idea to have someone by your side in case something happens.
7. Stay connected
Bring your phone along with you. If you were to slip and fall on ice, begin feeling the affects of frostbite, or find yourself in a dangerous situation, you want to have your phone handy to call home of 911.
8. Don't take chances
If you think it's too cold or icy to run, don't do it. You always want to be prepared, and if you think you may not be, than don't run. Trust me, the run is not worth injuring yourself.
Okay, it is time to get serious and get back to the gym, or if you are like many this time of year, start up a gym routine. The holidays are over - so no more excuses! I know it is tough to develop a routine, but once you do it becomes second nature. Exercise should be more of a lifestyle rather than a quick way to drop a few pounds. I have been working out regularly for 9 years, but I also know how difficult it is to start back up after falling off the wagon for a few weeks. Here are some of my tips for sticking to a routine and staying motivated to make it part of your lifestyle.
1. Pick a gym schedule and follow it!
I noticed if I don't plan ahead the days I am going to go to the gym I tend to put it off. At the beginning of the week, plan out what days you are going to go, that way you don't put it off towards the end of the week or make excuses for skipping sessions.
2. Switch it up
I love trying new classes and new workout routines. I get so bored doing the same thing all the time, so I love to switch up my workouts. One day I will run outside, the next I will do yoga or spin class. Plus switching up your workouts will help avoid hitting a plateau with your workouts, therefore burning more calories and remaining efficient.
3. Grab a buddy
I love working out with friends. They help me to push myself and will hold me accountable if I try to skip. Trust me - you will be far less likely to skip if you know you are meeting your bestie there.
4. Reward yourself
If I make it throughout the whole week without skipping a gym session, I'll buy myself a little reward such as a new bracelet I have been eying up. You will begin to look forward to these rewards.
5. Take a pre-workout supplement
Let's face it, you aren't always going to "feel" like working out. For those days that you really could use an extra boost, take a pre-workout like GreenForce Labs' NO2 Pre-workout (which I review below). I have been taking GreenForce Labs' NO2 Pre-workout for a couple weeks now as an added boost to some of my workouts.
6. Buy cute workout clothes
I am always excited to do something when I have some cute new clothes to wear. There are some really adorable choices out there now, plus just another excuse to go shopping!
7. Make a playlist
Working out to some of your favorite tunes can help you to feel more energized and push you through some of those long cardio sessions.
8. Download a fitness app
I love using apps like Sworkit and Runkeeper to track my progress. Both apps allow you to workout without using a gym or expensive equipment. Sworkit builds you randomized circuit training workouts that you can do anywhere. Runkeeper is great because you can build out a running plan and it will remind you when you need to complete your next run to stay on track.
GreenForce Labs' NO2 Pre-Workout Review
I was given the opportunity to try out a new pre-workout supplement from GreenForce Labs. I was excited about this opportunity because staying fit is one of my passions, and I always love trying new products to help me reach my goals and stay on track. I have taken several other pre-workout supplements in the past, and this was the perfect time to try something new.
When I received this little bottle in the mail, I was so excited to start my next workout. I took 4 of the pills before a Saturday afternoon workout that consisted of some cardio and strength training. I loved that this product did not contain creatine (which a lot of pre-workouts do). Creatine promotes water retention and helps bring in more energy to your muscles. It is often used by body builders to help build muscle mass, but this is not my goal. I prefer to tone my muscles rather than make them larger.
I also liked that it had a little bit of caffeine (about as much as a cup of coffee), which was just enough to boost my energy, but not make me jittery. It also contains L-arginine which increases vascular flow which helps boost Oxygen flow, thus giving you that "awake" and "energetic" feeling. I definitely felt this throughout my workout, and the pre-workout also helped me to keep up my stamina. The only con I would say is that I really didn't feel the effects until I started working out. Maybe this is because I already have a pretty high tolerance to caffeine, so I did not feel much of the caffeine effects.
Overall I really liked this product, and I will continue to use it for the days I need an extra boost. I wouldn't recommend it for every workout because you can begin to build a tolerance to the product, but I would recommend it as an additive to your long-term workout routine.
*Although this was a sponsored post powered by BrandBacker, all opinions of this product are my own. I only endorse products that I personally use and that suite my lifestyle.
As some of you may have noticed, I have been a little absent from blogging. This was because I was in Las Vegas, running my 5th half marathon. I wouldn't call myself a pro, but this is about my 10th race I have ran in, so I thought I would write a post about my experience and opinion of the race.
This whole weekend was full of energy. I arrived in Las Vegas on Friday evening, which is when the weekend really kicked off. The marathon held a kick off party, which I was unable to attend, and also held the first day of the runner's expo. The second day of the expo was on Saturday, as well as another runner's event and a 5K night run with a finish line concert performed by Chromeo. Sunday was the big day. With over 45,000 participants between the marathon, half marathon, and half of the half race, this was the largest race I have participated in yet. The evening began with a starting line festival with performances by Macklemore and Ryan Lewis.
After the starting line concert, the runners all took off to their appropriate coral (based off of your estimated finish time and overall pace). At 4:30 PM, as the sun was setting over the strip, the first set of runners took off. I was in the 9th coral, so I started about 10 minutes after the official start time.
We started off at Mandalay Bay, ran down through Downtown Las Vegas, wrapping around a few residential blocks, and back down the strip, ending at the Mirage. Throughout the course, we were cheered on by spectators and bands along the way. There was a great finish line festival, followed by another party at Hakkasan at MGM Grand.
Overall it was a great weekend filled with many runner's perks such as discount entertainment, dining and clubbing. Because it was a flat course, I was able to PR (get a personal best record) finishing the 13.1 miles in 1 hr and 52 minutes (8:34 min/mile overall pace). It was amazing running along the strip, especially with my two best friends by my side!
Celebrating our hard work after the race
Even though I really did enjoy this race, there were a couple of things I did not like. Since it was at more of a tourist destination, there were not a lot of spectators. Some parts of the race were so quite, I almost felt underwhelmed. I was also a little disappointed with the amount of bands throughout the course. Normally a Rock 'N Roll marathon has a band almost every mile, but this one only had about 3 or 4 throughout the whole 'half course'. Also, parts of the course ran through a very ghost-like residential area, which was quite the opposite of parts that were on the strip.
Overall I would give this race an 'A-'. It was definitely one of the better races that I have run, but there were a few things I think that could still be improved on. It was very well organized with a lot of runner perks, but at the same time, parts of the race were so dark and quiet, I felt like I was running alone! I would definitely recommend running it to a beginner, because it is nice and flat accompanied by some great entertainment!
Last summer I tasked myself with training for a half marathon - starting in the dead heat of summer. I know, not smart. In the beginning I had no idea what I was getting myself into. Even the short runs seemed almost unbearable in the blistering summer heat. Not to mention, I almost always seemed to run out of water. I was not about to start running 11 miles on the treadmill, so I started to research ways to make it through my long summer runs.
I decided to try out some of the tricks I learned. Some helped and some did not. These tactics not only work for runners, but really any outdoor activity.
1. Drink up! When you know you are going to be working out, drink at least 8 oz of water every hour the day before and day of your work out. It is important to continue to drink water even when you are not thirsty so that your body can store up the hydration. You also don't want to me pounding the water shortly before the run because you may cramp up (and have to pee during your run!). If you sweat a lot, you may want to consider drinking more than 8 oz.
2. Wear loose, light clothing Just the other day, I did not take my own advice and wore all black running on an 80 degree day. Not smart. The loose clothing will help with air circulation and the light color will not attract the sun like darker colors do.
3. Time it right Time of day is everything. Running early in the morning is best, especially before the sun rises. Once the sun starts to rise, so does the temperature - not to mention the pounding sun in your face. Evening is also a great time to run. Avoid from 12-3 PM because this is when the ozone levels are at their highest. Not only is it hot, but you have an increased risk of sun burn.
4. Be picky with your trails Pick trails with water fountains throughout the course. This way you won't have to worry about running out of water. Also, pick trails that are shaded and along streams or rivers. These trails will be much cooler and you have the option to splash your face if you feel you are beginning to overheat.
6. Slow it down Slowing down your pace, especially in the beginning, will keep you from overheating. When you push yourself to do your best, your heart rate increases and your body temperature rises. Run by your effort, not your typical running pace. Just like a car can overheat, your body can overheat as well.
7. Increase your electrolytes Don't just drink water. Consider adding drinks with electrolytes such as coconut water or sports drinks. During your outdoor activity, you will sweat more than normal, losing a lot of sodium. The electrolytes will help level out your sodium levels and keep you hydrated, avoiding hyponatremia (low levels of sodium in the blood).
8. Wear sunscreen You might not always realize how much sun you are getting while you run. Lather on a sports sunscreen with SPF 15 or higher to avoid sunburns.
Even with these tricks, it is still very difficult to beat the heat when the high is 98 degrees. So listen to your body. If you are feeling weak, dizzy, faint, have a headache, or begin vomiting, stop working out immediately. You could end up with dehydration, heat stoke, heat exhaustion, heat cramps, or hyponatremia. No workout is worth your health. But stay safe and enjoy the outdoors while you can!
Winter blues screwing with your workout routine?? Yeah... me too. I love to workout and run outside, but the cold weather here in the Northeast has been disastrous to my workout routine. I have been forced to stick to the stationary bike and treadmill to get my cardio on, and I have NOT been happy about it. Doesn't it seem like time goes so much slower when you are checking out the same scene for a good half and hour? You can only look at the same meat head benching triple your body weight for so long.
I decided it was time to switch things up a bit. I developed a treadmill routine that allows for a mix of speed and incline training that will increase your heart rate and improve your calorie burning efficiency, while simultaneously creating a more "interesting" workout. Switching up your speed and incline will allow you to burn more calories than just running at the same moderate pace and incline. Here's the deal: if you stick to the same pace and incline all the time, your body becomes more efficient at the workout, thus burning less calories. Think of it this way- your body is in cruise control mode- when you stick to the same pace and incline, you begin to flat line the energy needed to keep going. When you fluctuate your speed and incline, your body will become less efficient and will burn more calories. Make sense?
The below workout starts off with a warm-up, works into speed training, followed by a quick cool-down and amps your body back up with incline training. Lastly, there is a sprint at the end to reach your peak, and slowly decreases in speed to get your heart rate back down at a healthy pace. This part is crucial because you do not want to just stop, especially after a sprint. If you do so, you could pass out. Your heart needs to stay elevated to allow your blood to flow properly. Restricting blood flow can cause a lack of Oxygen to your brain- thus causing you to pass out.
Anyway, follow this routine to switch up your cardio routine. This workout is for moderate runners. If you are a beginner, I would suggest decreasing the suggested pace and incline by at least 1/3. The entire routine is 25 minutes and you will probably burn between 175-275 calories. Enjoy and happy running :-)
So, I am in the process of training for my 3rd half marathon (if you are going to enjoy sweats, you gotta keep your figure somehow!) I love to vary up my workout, but twice a year, I bust my butt to accomplish some kind of running goal. This year, I am actually planning to do 2 half marathons in the spring and maybe 1 or 2 in the fall. I am currently training for the Philly Love Run on March 30, 2014. My only goal is to beat my last time and run in under 1hr and 55min.
To prevent myself from dying around mile 6, I HAVE to follow some kind of 10-12 week training plan. I decided that this time I was going to develop my own. Currently I am in week 3. I usually do one long run a week with a mix of cross training and pace/speed runs throughout the week. I usually plan to do my long runs on the Saturdays (so I can soak up the daylight), but the winter weather has not been in my favor this year. I have been trying to squeeze in my outdoor runs whenever I can.
Here is a copy of my training schedule:
Mondays are normally designated to cross training (30 min of cardio e.g. elliptical, step class, etc,) and strength training. It is important to keep up with LIGHT strength training because you don't want to lose muscle while you train. You also don't want to go too hard for risk of injury. On Tuesdays I do intervals. Intervals help you to pick up your speed and help you to develop a faster running pace. I like to do 1 min. and 30 sec. at a jogging pace and 1 min. 30 sec. at a sprinting pace. Then, repeat 5-7 times. Wednesdays are cross training days. I like to do spin class. Thursdays are a 3-4 mile run mixed in with a couple Time Trial runs. With a Time Trial run, warm up with an easy, light 1 mile, then pick up the pace and time yourself at each mile. The second time, try to beat your pace. This will help you to increase your pace for the race. Every other week I give myself Friday off. The "on" days are just a light relax and restoring run. Lastly, we have the dreaded long run. Be sure to hydrate yourself and have a small snack about an hour before.
Some extra tips:
The two weeks leading up to the run, do not over-do it. You do not want to risk injury.
Start to eat extra carbs, especially the week of the race. Allow yourself one or two extra servings.
Invest in a good pair of shoes. Everyone has a different running technique. To avoid pain and injury, find yourself a good pair of running shoes.
Vary your workouts between indoors and outdoors.
If your course has hills, make sure to fine practice runs that incorporate hills.
