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Running Tips No.1: If you’re not yet up to a mile just tell yourself 10 minutes. Getting out of the door is often the hardest part.

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So it’s summer, and it’s blazin hot, so I want to wear shorts when running. BUT my thighs love to rub against one another and give me terrible skin irritation, which is not so fun. 

I’ve tried lotions and sunscreen but the thing I’ve found that works the best is good ol’ fashioned Vaseline. Apply Vaseline to your inner thighs before a run to solve the thigh-chafing problem– I’ve also found that it helps keep shorts from riding up!

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Running Tips:

Wear spandex shorts under your regular running shorts so you don’t chafe

Cotton socks will only lead to blisters; invest in socks designed for running.

Join your local running club—check with your local running store fitness center and/or recreation department to find one

Find a committed running partner. It is much harder to skip a run when you have someone else depending on you

Remember that- It gets easier.

Accept and appreciate the fact that not every single run can be a good one

Do not compare yourself to others. Run within yourself and for yourself first.

Even a bad run is better then no run at all

If you normally run with music try skipping it and listening to your feet to hear your pace and your gait

Don’t be discouraged if you don’t experience weight loss immediately

Start a running blog, to see your progress and set goals

Hydrate. Make it a habit to drink water throughout the day

On long runs eat something every hour—whether you feel like it or not

During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom

To aid recovery the most crucial time to eat and drink is in the hour immediately after you run

Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing

Do not increase your mileage more than 10 percent per week

If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day

Do not run two hard days back-to-back

Ice aches and pains immediately

Pay attention to your form. Try to run lightly to minimize impact that could lead to injury

When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!

Neosporin (or another antibiotic cream) is good for chafed areas

Make sure you cut your toenails short enough so they don’t jam into your Shoes

Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees

Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes

Do not ice for more than 20 minutes at a time

For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)

Do not use the hot tub after a race. It will increase inflammation and hinder healing

Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music

Run facing traffic.

Never assume a car sees you

Doubleknot your shoe laces so they will not come undone when you run\

If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out

Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs

At first keep your runs short and slow to avoid injury and soreness so you do not quit.

If you are breathing too hard slow down or walk a bit until you feel comfortable again

Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.

Set realistic short term and long term goals

Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).

There’s no shame in walking

Four laps around the local the high school track equals one mile

Vary your training routes. This will prevent boredom and prevent your body from getting acclimated

Push through rough spots by focusing on the sounds of your breath and feet touching the ground

Do abdominal breathing to get rid of side cramps

Run on trails if at all possible. It will be easier on your body and you’ll love it

Dress as if it is 10 degrees warmer than the temperature on the thermometer

Run early in the morning or later in evening to avoid mid-day heat

To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck

In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (: follow: http://health-freeak.tumblr.com/

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Warm Up and Stretch. Light walking before you stretch can prevent you from warming up ‘cold’ muscles, which can at times be stiff, and cause injury. Always remember to stretch before participating in exercise.

Stay Hydrated. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. This is why water is so important to us, this is why it’s important to stay hydrated!

Listen to Your Body. Run at a steady pace, if you feel your legs buckling under your body then reduce it to a slow jog, to a walk, stop and have a break, really whichever you feel most comfortable with. As you continue to jog, your body will become healthier, fitter, and you’ll be able to run for longer!

Find What’s Right for You. As I’ve said countless times before, each body is different and what’s right for one person may be completely wrong for the next. Find out when is the best time to go running for you, find out where is the best place to go running (treadmill, or is it outside?), find out what your body can handle then you’ll be fine!

Stay in Control. Run at your own pace, if you see someone next to you who’s running as if a pack of angry lions is following them - don’t feel inclined to do the same.

Be Patient. Your body will take time to adjust to running, you may be out of breath, sweaty and frail once you finish your first run but that’s okay! As you keep going, you’ll keep improving. These things don’t get easier, you just become better.

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♥♥♥

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The Running Checklist

As you’ll discover after a few posts, I’m good at creating carefully crafted checklists and systems, and better at disregarding the entire system and getting back to chaos. :D 

Not so during the final mile project. So here’s a checklist that will (hopefully) make it slightly easier for dragging that ass out of the house and onto the track. 

The Night Before

Select which phone you’ll be taking with you for the run. Hook it to the charger IMMEDIATELY before you forget.

Make sure that the phone has the running tracker that you prefer to use and that you are logged in, etc. My Current favourite is Nike+Run club. There is just something about the interface that is so motivating, and the option to sync keeps you updated across multiple devices.

Select the playlist you’ll be listening to. Ensure it’s availabe offline on your device. Nothing is more irritating than network issues interrupting your upbeat music in the middle of a great run.

Lay out your workout clothes and accessories.

Pants and t-shirt

Sports Bra

socks

running shoes

earphones (personal choice, I personally can’t workout without high tempo music blaring in my ears)

handkerchief or small towel (very important if you, like me, sweat like a pig)7. hair ties

Keep a bottle of water and some light snack by the bedside table

SLEEP WELL

Morning of the Run

When you hear the alarm, count 5-4-3-2-1 in your mind, throw the covers off, then get off the bed

Drink half a bottle of water at least. Eat the light snack(like a handful of almonds, or a fruit)

Freshen up, wash your face, brush your teeth

Change into your workout clothes. Wear the shoes. Tie your hair.

Grab your phone and earphones

Take other essentials like your mess card, ID card, bare necessary money, keys, energy drink, etc. Make sure you have a place to store all that safely during the run.

Apply Sunscreen. I can’t emphasize this enough

Do your daily stretching/squat challenge/plank challenge, etc

Get the fuck out before your brain gets the chance to sabotage eveyrthing

After the Run

Log in to the tracking app.

Drink water. Then your predetermined protein shake/energy drink/refreshing drink (if you have one)

Have a hearty breakfast. Fill your plate so much that it embarrasses even the toughest of body builders.

Wash face with cool water. Apply aloe vera gel to cool down any summer burns or heat rashes. (I have hypersensitive skin)

IMMEDIATELY take a bath and get dressed really well down to your shoes and get on with killing the rest of your goals like the BADASS BOSS BITCH that you are! Do not, I repeat, DO NOT crawl back into bed or go on YouTube or Pinterest for that one minute of reward. You have better rewards waiting for you. Like the sound of scratching off items from your to-do list or the smell of you getting nearer to your life goals!

SMILE cause you made it!! :)

Of course, this list is written keeping someone in mind who’s going for an early morning outdoor run. The list will have to be modified according to your own time and place. But it pretty much covers it all for most.

Happy Running!! :)

Note: I will keep updating this list as I continue making progress on my runs. The more runs I go for, the more challenges I will face, the more solutions I’ll learn to overcome them, the more I’ll share.

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Infographic - How to Pick the Perfect Shoe for Any Workout

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Is it possible to get into decent shape in 3-4 months?

I did :)

But I will say it DOES DEPEND on WHAT YOUR STARTING POINT is 

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Compared to 4 months ago, my mood is sooo much better thanks to running. Once I got over those first couple walls, I remembered how liberating it was. Definitely missed it.

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2018 Boston Marathon Training (Week 1)

I asked if you were interested and I got a resounding yes. So here you are! Today was day one of my training for the Boston Marathon in April and I’m excited to take you with me as I work toward that starting line. End goal: Get there healthy, happy and in a mentally good place (i.e. CONFIDENCE). And it would be a bonus to kick butt there, too. 

So, without further ado. Here is what this week looks like for me (quick interruption: the first five weeks are pretty bland. Just some mediocre miles. No actual workouts. Getting used to running six days a week and pumping some speed back into these legs. If you think this is boring, check back Jan. 13. That’s the beginning of the first REAL week of structured training.)

Week 1 (Dec. 10-16)

✅ Dec. 10 - Easy 6 miles (7:56 pace)

⚪️ Dec. 11 - Easy 6 miles

⚪️ Dec. 12 - 10 miles at race pace

⚪️ Dec. 13 - Off day

⚪️ Dec. 14 - Easy 6 miles

⚪️ Dec. 15 - Easy 3 miles

⚪️ Dec. 16 - Easy 6 miles

That looks pitiful, knowing what I was doing at this time last year. BUT. Let’s ease into this training cycle nice and easy. I’m using the hashtag #ButzerToBoston to tag my Boston-related updates like these so if you’re seeing this down the line, hopefully that helps.

Thank you SO MUCH for tagging along. Let’s do this! 

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Yesterday’s half marathon went so much better than I anticipated. I need to stop doubting myself. 

It was the fourth and final of a series, which is why I got the additional 52.4 medal! I haven’t run much the past month, but have stayed pretty active. Thankfully, it was enough and I finished in 2:57:50 with an average 13:33 pace.

I felt great up until mile 8, even busting out a handful of low 12 minute miles. Then I still felt great, but got super slow. I really couldn’t have asked for better weather either. It was mid-50′s, cloudy, with a bit of rain (a favorite for running). My marathon is just over two months away, meaning I have a lot of work to do between now and then in order to get prepared. I’ll be honest, these first five weeks of school have kicked my butt. I finally feel like we’re all finding balance though, so fingers crossed the rest of training goes significantly better. 

Goals this week: Change my Planet Fitness membership to the $20 one so I can go to any location and can bring a friend/the boyfriend. Meal prep a breakfast casserole and drink more shakes + water. Go to bed before 11pm. 

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I moved my long run to today before work because we are doing the color run as a family tomorrow. 

I was tempted to just do 3 more miles and get my first ½ done but I didn’t for two reasons. 1) I had to get to work 2.) I am trying to stick with the training schedule and I know I have a tendency to overdo things and cause injury. 

So, I “settled” for a distance PR for now :) The best part was when I passed the 10k mark feeling strong. What seemed imposable - is now my warm-up. :)

56 / 100 June miles 391 / 1000 Annual miles

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“9 months ago, Shalane was in the pool, dealing with one of the most serious injuries of her career. Today she achieved a lifelong goal and became the first American woman to win the TCS New York City Marathon in 40 years. No matter how experienced you are, you can’t write the story before it unfolds. You can’t know when you begin that you will achieve your dreams. Sometimes, you can’t even distinguish the darkness from the dawn. All you can do is keep moving forward. Congratulations Shalane. FUCK YEAH!” (via Bowerman Track Club)

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“As the race progresses, your physical strength wanes but your confidence builds. Why? Because as the miles click by, even as the lactic acid spreads through your muscles, you move closer to the finish line. And the closer you move to the finish, you become surer you will actually make it.”

10 days.