Written by Neely Gracey
Updated by Cally Macumber


Did you know that water does more than just keep you hydrated? Obviously, that is an important role, but water is essential in your body for three other important tasks.

   1-Water helps transport nutrients to the working muscles during training

   2-Water eliminates waste products (like lactic acid) during high intensity training

   3-Water works to keep your core temperature cooler by dissipating heat through sweating

Hydration does not have to be from water alone. Here are some other ideas of delicious, refreshing, and hydrating summer drinks.

The ramifications of not having enough fluid in your system can start with just 2% fluid loss. Headache, lack of concentration, dizziness, fatigue, inability to recover, and overall decreased ability to perform. Nothing that helps your training or allows you to work hard towards your goals. To avoid any of these happening to you this summer, here are a few things to include in your daily routine.

   1-Drink 8-12 ounces of water when you first wake up to kick start hydration

   2-Drink more than just water. Adding in electrolyte beverages will help your cells saturate with fluid and not dilute your body’s natural salt chemistry

   3-Drink consistently throughout the day. Keep a water bottle with you at all times

Hold up your water bottle in a toast to quality summer training and good hydration!

Written by Neely Gracey
Updated by Cally Macumber

Looking for a healthy and delicious post run snack? Try this protein and antioxidant filled smoothie that will be sure to leave you feeling satified.

Summer Berry Smoothie

• 1/2 frozen banana
• 1/2 cup plain greek yogurt
• 1/2 cup almond milk
• 1/2 scoop vanilla protein powder
• 4 frozen strawberries

Blend all ingredients, enjoy! 

-Makes 1 serving
Includes important recovery ingredients: Protein, Carbs, Antioxidants, Potassium, Calcium, Fiber

Written by Neely Gracey
Updated by Cally Macumber

The main way to meet your goals is to follow your training plan, but it never hurts to put a little thought into what could help support your active lifestyle! Recovery, Strength Training, Consistency, Hydration, Mid Run/Race Fueling, and Pre-Run /Post-Run Nutrition are all important details that will help you feel stronger and healthier. There will be a series of blog posts on each of these topics, stay tuned!

Pre-Run and Post-Run Nutrition

When it comes to good eating habits, the number one thing to remember is moderation. Unless you have an allergy, or know certain foods don’t sit well in your stomach, then nothing is off limits. It’s all about the timing, and learning a good routine that works well for you. There are two key times when nutrition is critical during training; pre-run, and post-run. Let’s explore these in more detail.

Pre-run fueling is critical to dial in, especially if you have a sensitive stomach. If you’re a morning runner, you may not have much time to grab a snack before heading out to get in your training. Try something light, easy to digest, and carb focused for quick fuel. A banana, piece of toast, granola bar, sports chews, electrolyte mix, etc. All followed by water to wash it down and kick start your hydration for the day. Getting in some calories and fluids before a morning run is really important because you haven’t eaten for many hours, and you may have become dehydrated throughout the night. Fueling up beforehand will help ensure the success of your training efforts.

If you’re an afternoon/evening runner, than you have a day of meals to plan before your run. The morning isn’t too specific, but the meal/snack 3 hours prior to your run is very important. You will want to stick to something bland and not too heavy. A giant burrito may not leave you feeling great on your upcoming workout. Instead, try a sandwich, soup and side salad, sushi, etc. Good choices are things that are low in fats, easy to digest, and include no ingredients that irritate your stomach. Having a meal 3 hours before a run allows the body time to process and use the food as fuel. This will also help prevent cramps from eating too close to exercise.

Post-run fueling is all about starting the recovery process. In a run, your muscles are put under stress, and afterwards, they need protein to rebuild. Having carbs with your protein helps expedite this process, and according to the Olympic Training Performance Center, can also help boost your immune system. If you struggle to eat solids after running, you’re not alone! Try yogurt, smoothies, popsicles, or protein enriched milk. Whatever you consume post run, focus on carbs, proteins, antioxidants, essential fats, and fluids. The suggestion is to get in 100-200 calories within an hour of completing your run. You then have enough fuel to kick start recovery, protein synthesis, and rehydration before you get in your next full meal.  Finding a routine that works for you will allow your body to function at it’s best and be ready to nail those workouts as you chase your goals.

A Guest Blog Post from Heather Tanner

Heather Tanner is a 3-time Olympic Trial marathon qualifier, 2004 USA World Half Marathon Team Member and decorated NCAA Cross Country and Track & Field Athlete during her time at the University of North Carolina and Stanford University. Tanner offers her advice on fueling for the marathon to runcoach trainees.

There are many things to worry about in the final days leading up to a marathon. Like mapping out a race strategy in line with your fitness so that you don’t end up becoming intimately acquainted with the “wall”. Like taking care of the not so little things such as sleep, nutrition and stress management to ensure that you can get to the starting line healthy. Point is, fueling strategy really shouldn’t be one of those worrisome things. As long as you practice your fueling method in the long runs leading up to the race and have figured out a way to ensure regular carbohydrate replenishment during the race, you will be ok on this front.

During my first marathon experience (Columbus Marathon, 2003), I was a novice on many fronts and broke some major cardinal marathon rules (most importantly: don’t start a marathon injured, ever!). I had no idea what I was doing on the fueling front either and recall being alone at the expo the day before, trying to decide what type of fluids to try (water or maybe that new, strange-tasting Accelerade?) and how many gels I might need (is 1 or 2 enough?). As was inevitable, my hip injury helped me avoid hitting the wall, by slowing me down in the form of 8 stretching breaks. Not pleasant, for the record. Let’s just say fueling probably would have gotten the better of me had something else not have gotten there first.

Fortunately, I’ve had the opportunity to learn from some amazing runners over the last 10+ years and have since followed a few simple yet important guidelines in order to avoid the “bonk”:

1.) Take fluids as EARLY as possible – Do not pass the early water stations by. I typically try to take fluid at every station available, sometimes both water and the race-provided electrolyte beverage. This often means fluid consumption at least every 2 miles. You may only successfully take in a couple of ounces per cup, depending on your speed and your ability to coordinate moving and drinking at the same time, so it’s better to focus on frequency of water stops.

2.) Take your gels SLOWLY – Your digestive system can only absorb about 1-1.5 grams of carbohydrate per minute. An average gel contains 20-22 grams of carbohydrate. The quick math here means that your body can’t keep up with you very well if you down the whole gel in one second. In addition, gel consumption becomes even slower if you do not consume it with adequate fluids. I may take a gel every 4-6 miles during the course of the marathon (4-5 gels in total), but I take each one in slowly.

Note: Magdalena Lewy-Boulet, US Olympian and VP of R&D for Gu, told me about me this slow Gu consumption method after she had a successful marathon in cold “frozen Gu” weather (CIM, 2001 – 2nd: 2:37:57). Her Gu had formed into a cold, solid state and she was only able to consume small amounts at a time as it thawed. Despite this, Magda felt properly fueled.

Logistically, slow gel consumption can present some challenges. I prefer to hold onto the packet and take a small amount every minute or so, i.e. “sipping” on the gel. It can become a sticky mess, and the only helpful thing I can offer here is that this is all less annoying if you are wearing gloves. If you prefer other types of fuel, there are options that are already conveniently partitioned into smaller caloric chunks. Think Sport Beans or Clif shot blocks. Always intersperse gel consumption at or near water stations and practice this slow fuel consumption method in training.

3.) Ingest electrolyte-based drinks, not just water - This is another fairly obvious one, but not always followed. Research has supported evolution of sports drinks over recent years and many are purportedly optimal for electrolyte replenishment during the marathon. If you have the choice, it’s best to use beverages backed by science and your own experience. Osmo, UCAN, GuBrew and Nuun are some good newer beverage options with solid science to support their use. The more common beverage choices serve their purpose for most of us too though (Gatorage, Powerade, etc.).

The same slow carbohydrate absorption rule may apply for your electrolyte drink, but remember that these drinks are often significantly diluted, which can be a good thing. If the race-provided drink tastes too concentrated, try to balance it out with more water consumption at the next station. This may help your digestive system to absorb the carbohydrates more easily.
Also, if you are at all at risk for hyponatremia, or essentially over-hydrating, counterbalancing your fluid intake with an appropriate volume of electrolytes is even more important. The risk threshold for hyponatremia is known to apply to those who consume approximately 8 oz of fluid (any type) every 20 minutes (a lot!) and this risk is even higher if that fluid is water alone. Don’t over drink.

4.) Adapt your strategy for weather conditions – Heat and/or humidity will of course greatly increase your rate of sweating and will necessitate increased fluid consumption. Stay on top of that early. Potentially equally damaging in a different way, extremely cold conditions may interfere with your desire to consume fluids. You could then be at risk for dehydration and subsequent muscle cramping if you do not drink according to your normal plan, despite your perceived lack of thirst.

5) Don’t worry if something goes wrong – If you miss a water station, or an untrained child volunteer throws the cup all over your shirt at mile 16, do not panic. It will be ok as long as you’re following rule #1. Make it up for it at the next stop by grabbing both water and electrolyte drinks.

I try to remember these themes as I race, but do so in an unscientific way because, in most cases, there are many other elements you cannot control over the course of 26.2 miles. You don’t want to create an overly specific fueling plan in case it becomes difficult to execute. One missed water station and you could find yourself in an unnecessary tailspin of distraction. Based on your individual body composition, it is certainly possible to estimate the precise amount of carbohydrate, electrolyte and fluid you should consume over the course of a marathon. It is extremely difficult to make that precision happen in real life, particularly if you are not fortunate enough to have the luxury of elite water bottles placed at regular intervals over the course. Fortunately, by keeping these general guidelines in mind, you can still get pretty close to optimal fueling and feel good come mile 26!

Modified by Cally Macumber

If your usual palette of running or walking routes is dominated by flat paths, there are several reasons why it makes sense to include some hill work in your regular rotation. Similarly, if your favorite loops include plenty of hills, there should be lots of motivation to savor the opportunity to get out there and plug away up the slopes.  Even if your workouts are generally confined to a treadmill, raising the incline can also provide a taste of hills

In the past, we have detailed some basic tips for getting up and down hills efficiently.  Even if you remember these tips, it is always good to periodically remind yourself of the basics which may have been neglected when other concerns become priorities while out for a run or walk.

Assuming you are moving efficiently and in a way that will help prevent injury, there are a number of good reasons to stick with this type of terrain, even if it is outside of your comfort zone.

1. Hills help you learn how to manage challenges without stressing out

Races (and even training) can often include unanticipated hurdles to clear, or rough patches. Adding some terrain where the pace may be slightly more difficult to come by or where your rhythm is disrupted can help remind you to move with efficient form.   Hills encourage you to focus on slower, rhythmic breathing, which can also help even as the hill is crested. In short, hills help remove distractions and increase concentration on the task at hand.  That can help, even if the going is currently a bit more tough.

2. Hills can turn a fear into a strength

Avoiding hills intentionally or unintentionally because they are difficult might be a way to avoid some more challenging workouts, but they also might obscure an opportunity to develop a new strength.  Consider whether you want to approach a hilly section of your goal race with the attitude of dread or one where you tell yourself, “This is my time.”  Practice on hills and you might find that you can cover that type of terrain better than others in your typical pace group.  Rarely does it make sense to truly charge up a hill in the midst of your half or full marathon effort, but approaching the base of a climb with confidence that you are at least or even better prepared for the challenge than your fellow racers is an extremely positive feeling to have.  You can even have a significant impact on your training partners with that positive attitude and help their confidence as well.

3. Hills can raise your heart rate without the pounding

When your schedule calls for efforts over a certain amount of time with qualitative descriptions for the paces, such as “uptempo,” an uphill path can achieve the desired effort with less gravitational pressure than would be required on a flat or downhill route.  If impact related injuries are a concern or even if extended periods of time on hard surfaces are a concern, an uphill route can mitigate some of those stresses while not compromising the desired effort level.  You may not be traveling that exact same speed as a flat path, but your cardiovascular system will be similarly stimulated.

4. Hills are strength work for key muscles

Running or walking up hills places an increased demand on your glutes, and calves, not to mention your quads, which are pushed both on the uphill as well as the downhill portions of your workout.  These muscles are key for any goal race where serious fatigue can set in.  Including hills sensibly in your weekly routine can help challenge these muscles and prepare them to handle the extraordinary requirements of a lengthy effort over an unforgiving pavement course.

Running or walking hills can be great for these or other specific benefits, but they also can just be a fun new challenge.  Embrace what they offer and get the most of your time on the hills. Even if you don’t enjoy the process 100% of the time, it is usually time well spent toward the achievement of your goals.  You may not enjoy them at the moment, but you will likely be glad for them when on the victorious side of the finish line.

Written by Dena Evans
Updated by Cally Macumber

 

 

 

 

 

Summer is one of the best seasons to be a runner.  Enjoy it to the fullest by taking care of these basics.

Winter weather often requires the use of treadmills and other indoor facilities, but summer’s heat or thunderstorms may also force you to the air-conditioned sanctuary of the gym.  Here are a few helpful things to remember about how to adjust when running indoors.

Highlights:

• - Treadmills are not the enemy
• - Bring entertainment (music, movie, book, podcast)
• - Bring your own sanitizer (always clean any touchpoint, equipment before use)
• - The treadmill belt is softer and offers less impact than running on pavement
• - Set the incline to 1-2% on the machine 
• - Ease into the run. Start nice and slow. 
• - Hydrate well and often. Aim to take 3-4 ounces of water every 25-30 minutes.

If running indoors may not be an option, but running outdoors is not either, you may be in a spot where cross training is in order to maintain fitness.  What cross training activity makes the most sense?  Compare and contrast the vast array of currently available options available in gyms today.

Heading out on some adventurous runs or driving trips that might include a bunch of miles?  Consider this list of things you might not consider, but can be VERY helpful for runners who are spending a lot of time in the car.

All that humidity might leave you a bit sweaty.  Before you deal with the after effects of some serious chafing, read our quick Q&A with a dermatologist about chafing and how to avoid it.  

While one of the most obvious topics for summer running, hydration is always worth keeping in mind, particularly if your average fluid consumption consists primarily of coffee or diet coke! Use the summer to build some good habits and read about the “art of hydration” here.

Updated by Cally on July 15, 2023

 

 

 

For some of us, inside running is a regular strategy. Work routine, location, time crunch, tough weather, safety precautions, rehabbing an injury, are all reasons to choose to the "Mill".  Wheter you are a regular or a newbie, here are a few thoughts on how to make the most of your time on a treadmill.

Treadmill Tips

Any first timer on a treadmill can attest that the ride is slightly different than the ground in a variety of ways.  To account for these variances, we generally recommend some slight adjustments.  Without the wind resistance encountered when moving forward outside, the pace might feel a bit easier on a treadmill than on your normal run.  To approximate an equivalent demand, adjust the incline of the treadmill 1%-2%.

The second important consideration when running on a treadmill is attentiveness to your form.  With the ground traveling underneath and often a softer landing than most outdoor running surfaces, the body can easily tilt into various, slightly unfamiliar positions. If possible, run on a machine where you can gauge your posture in a mirror or reflecting window.  Try to keep yourself tall, with your weight over your feet.  The only thing worse than grumbling about running on a treadmill is grumbling about being injured because you were running strangely on a treadmill.  Attention to your form might even help you when you go outside again and have a clear, fresh picture of what your good form looks and feels like.

Because of the weather and the limitations of running indoors, you may have to adjust your workout a bit. 
> Increase the incline between 4 to 8%. The tougher grade can yield the raised heart rate you were looking for with your speed workout.
> Adjust your pace based on machine. If you are on an older treadmill don't try to run full speed. Instead make your interval longer by 1:00.
> If you are doing a tempo on the treadmill, start off 5-7 seconds slower. The belt can make you feel like you're moving your legs faster than normal. This will prevent you from pulling a hammy!

Runcoach Coach and Elite Marathoner, Coach Hiruni reports that treadmill workouts have definitely made an impact for her in the past years.  “One of the reasons I love the treadmill is that it is the best pacer in the industry. I live at altitude in a very hilly area. I can pace myself and stay on the target best when I use a treadmill. It keeps me honest and focued". 
To adjust your prescribed runcoach workout to a treadmill setting by manipulating the grade and pace, try using a treadmill pace conversion chart such as this one from HillRunner.com.  No two treadmills are exactly alike, so keep in mind you may have to make some slight adjustments with your machine.

Bad Weather and No Treadmill?

Occasionally, drastic situations may call for creative solutions.  If you are unable to run outside due to conditions and a treadmill isn’t available, all may not be lost.  If you are in an urban setting with a series of connected indoor walkways between office buildings, or within a long shopping mall, you may be able to just duck your head at curious onlookers and get at least a few easy miles in indoors.  Convention centers and long hotel hallways can even provide a last ditch opportunity on occasion.  Nike headquarters actually has a hallway where their athletes can run long strides and do so on a regular basis.  Tell that to anyone who questions you! 

The key is your safety above all. Make sure to be aware of variables like traffic, light, bacl ice, etc..   None of these options are ideal, but typically conditions which prevent the completion of a workout are temporary and a bridging solution might end up being better than nothing.

Updated by Cally on July 15, 2023

 

There are almost unlimited ways to get an enjoyable workout in when you are in a recovery cycle, need to give a running related sore body part a rest, or when you are hoping to add activity without additional running mileage.  In the chart below, we focused primarily on activities which function as running replacements in terms of cardiovascular stimulation vs activities like yoga, which may have other helpful primary benefits such as flexibility, etc.

Have a question, comment, or recommendation on your favorite cross training exercise? Write to your coach!




















                       




























Updated by Cally on July 15, 2023