Fit Tip Friday: Are Pedicures Okay For Runners?

A lot of you have completed your fall marathons (TCM, Chicago, Steamtown, Milwaukee, any others? Please tell me!)   If so, congrats!

Me? I'm still here trucking along with my training for the Outer Banks Marathon on November 9th.  In fact, this was my "peak" week of training. Training's going just fine but I'm going to be honest with you here, my feet have definitely looked better. Now, I have seen worse feet on runners, that's for sure. However, it's still 75 degrees in Nags Head, North Carolina so I might be wearing flip flops for that trip. My feet probably need a little TLC.

I'm trying to decide if I should get a pedicure now, or hold off until after the OBX marathon or is a pedicure both now and later a good idea?

The question is, are pedicures "safe" for runners during marathon training?

Guys- don't click away- this post is for you too.  Pedicures are definitely not just for the ladies! Almost all spas will give a man a pedicure. (Ivy Spa downtown is a luxurious treat). Your feet need some tender loving care just like the ladies' feet do!

From my research and experience, the answer is YES, pedicures are safe for runners.

In fact, there a lot of reason why you should get a pedicure when running a lot or training for a marathon:

It's a good opportunity to do some basic foot maintenance.

• A pedicure is the time to have a licensed professional check things out. Unless you're super flexible (which most runners are not) it’s hard to see all of your feet so its best to let someone have a look. 

• Even trimming your nails is easier if someone else is doing. There's less risk of cutting the nails wrong so that you set yourself up for future injury.

• You need to keep your toenails cut short ; you don't want them to be too long or they can poke holes in your socks, setting you up for future blisters and irritations.

Pedicures are a great idea, but there are some things you want to keep in mind when it comes to pedicures for runners.

Tips for Runner Pedicures 

• Do  not have your pedicurist remove the callused skin with a razor or emery board or pumice stone. Some people say its okay to get them scrubbed just a little bit, but never ever shaved (and in many states, this is illegal anyways) 

• Here’s the thing- calluses are a good thing; they are our foot's way of protecting itself by developing a layer of thickened (albeit, dead) skin. You need those calluses!

• Ask your pedicurist to instead spend extra time massaging your feet and calves.

At-Home Care...

There are things you can do at home to maintain foot health on your won 

• Keep your nails trimmed.

• Keep your feet moisturized.

• Learn from your feet! Your calluses can tell you something- are they on the outside of your toe? Maybe you’re rolling your foot. Are your toenails black? Everything I have read says that black toenails are caused by improperly fitted running shoes.

Be sure you have the RIGHT FIT for your FEET!

I could go on and on about finding the right fit in running shoe, but I'll just briefly mention it again. Its imperative that you have well-fitting running shoes. Head to your local running store (Mill CityRunning, Gear, Run N Fun are all awesome!) and get properly fitted.

Be sure to wear moisture wicking socks.

In summary...

Pedicures are a good idea during marathon training, and they are also a great idea AFTER a marathon (or any other big run) as a way to treat yourself!

Fit Tip Friday: Tips for Dealing With Chafing When Running...

Let's talk about chafing, shall we?

Fun, right? 

More like EW. And ouch!

But it's a real issue for runners- male, female, fast, slow, big, small. Chafing can affect us all! 

Chafing does not discriminate.

Let's start with the WHY.

Why does chafing happen? Basically its caused by repeated motion- that motion being skin rubbing against skin or skin rubbing against fabric. It can happen in all kinds of places...including some unmentionable places that I'll just go ahead and skip on the blog here. 

Personally, the most common place that I get it is on the bra line and the under arm. In fact, I feel like I'm on a continuous quest to find the perfect sports bra that never chafes. Though I feel like I have come THISCLOSE to perfection (for me) with the Moving Comfort Serena bra and the lululemon Bitty Bracer,  I still encounter occasional issues.

While we're on the topic, don't forget that the elastic in your sports bras wears out too. Did you know that your sports bras are not supposed to celebrate a birthday- i.e. you should be replacing them every year! All kinds of Fit Tips today!  I am also always on the look out for tanks that don't cause underarm chafing- whenever I find one that works, I snatch it up in other colors so I have plenty to rotate in.

Back to chafing-  So, other than the bra line and the underarm, its also common to get it on the inner thighs. Then of course for men, it can happen on the nipples. Moisture, either from sweat or rain, can worsen chafing. This is why its usually worse on a very hot or rainy run.

So, how do you prevent it?

• Stay dry...as much as you can!
• Stay hydrated! As you run, your body expels salts through your sweat. Salt exacerbates chafing. It dries and then basically acts a layer of sandpaper between your skin and clothes.
• Before you head out for a run spread BodyGlide or Vaseline on vulnerable areas.

• BodyGlide For Her (Find it here)
• Hammer Seat Saver (Find it here)

• Bonus Tip: You could carry a sample-sized container with you on long runs to reapply if necessary.

What to Wear to Prevent Chafing:

• Wear running attire made of synthetic materials that wick moisture away (Do not wear cotton!)
• Select gear (particularly bras) that are seamless. 
• Less is more when it comes to dressing for exercise. I would never tell you this when it comes to fashion, but when it comes to chafe-prevention, it's true. Less is more. 
• If you wear panties during your run (New post idea- Fitting Debate: should you wear panties with your running gear?) you may want to invest in some quality running specific ones. 

Oiselle has these fun "rundies" that I am a fan of. Patagonia and lululemon also make running specific panties.

How to treat chafing after the damage has been done...

Trust me, you'll know if the damage has been done the minute you hop into the shower. Uff da!  If you know before hopping in the shower, you should coat the affected area with Aquaphor so it doesn't sting as badly in the shower. I have also heard that diaper rash ointment will help with recovery and pain relief.  You can apply a medicated powder like Goldbond's on it as well.

"Nip" chafing in the bud...
Men, for the nipples,  I had to outsource a bit.

• One guy told me the key is to go shirtless.

• If that's not an option, band-aids! 

• You can also try a Dr. Scholl's product called "Corn Cushions," which offer good protection from friction and peel off easily after your run. 

For super serious chafing, you can also try...

• Chamois Butt'r  (HERE)
• DZ Nuts (HERE)

These products are also anti-microbial and anti-fungal.

There you go- Fit Tip Friday- all you ever wanted to know (and more)-about chafing!

Fit Tip Friday: What to Wear and What NOT to Wear to the Twin CitiesMarathon Expo.

If you've been watching the First Time Marathon Webinars that I have been doing with Nathan from Minneapolis Running, you've probably heeded our advice, and you've given a lot of thought to your gear for race day. Great! So, you've got your race day outfit all planned out, but have you given any thought to what to wear to the expo? 

I'd like to share some advice that comes from an experienced marathoner in another local running club in Orono. My friend Abby used to run with this crew, and she shared this email with me last year, and the author, Todd, was nice enough to allow me to post.

It's all in good fun, so I hope you find it as entertaining as I did! 

(Remember, it's all in good fun...in truth, you should wear whatever you want to.)

For newbies especially, here’s a list of what to wear and what not to wear at the Twin Cities Marathon Race Expo this Friday or Saturday. The trick is, you want to look like you belong there (because you do), but you also don’t want to look like you are trying too hard to belong. The look you are going for is "confident athlete who doesn't look like you ran here, but easily could have".

Also, you might as well pick up your goodie bag and race number right away, because you look cooler walking around with it (BUT DON'T PUT THE NUMBER ON JUST YET).  

If you are going to wear a race t-shirt, here are some rankings of shirts on a scale from Really Cool down to Dork:

"Really Cool":

Super Cool Finisher's shirts- anything from the Boston Marathon, a Western States 100 shirt (or any 100 mile race shirt), or an Ironman shirt.  

"Pretty Cool": 

Last year's TCM finisher, any other year's finisher shirt (the older, the cooler - old Grandma's shirts work well for this too if they aren't too yellow and faded), a NY, Chicago, London, Paris or Berlin finisher's shirt. 

Also "pretty cool": Any obscure ultra shirt, (if it has blood stains – you are up in the super cool category as long as it was from the race and not from chopping broccoli), Border to Border Triathlon, Big Sur, Marine Corp, California International, etc.

"Cool": 

Last year's 10 miler finisher shirt, any other year's 10 miler, any TCM volunteer shirt (but be prepared to give directions to the bathrooms), TC10k, any 1/2 marathon shirt (except the Monster Dash)

"Not So Cool": 

A 5k race shirt, sprint triathlons, inline skate races, any Monster Dash shirt.

"Dork": 

An ALARC Shirt, a racing singlet, generic under armor shirt, AND especially any shirts from the Warrior Dash, Color Runs or other "pretend" races, these are especially uncool (I'm not counting the Tough Mudder - that's cool because it's more like 10 miles and really hard, not just pretend hard). Not making a judgement here, whatever gets the masses off their asses I say - and I'm sure they are plenty of fun, just don't go to the Expo and expect any respect...because while the marathon is many things to many people, it is a race after all. 

"Even BIGGER Dork": 

Running shorts. This applies to guys especially - trying to look like a runner at an expo full of runners means you are just plain trying too hard. We get it. You are here to pick up your number because you are a runner. So is everyone else. 

Funny tips- thanks Todd!

In all honesty, I do have some fitness & fitness fashion tips for the expo. 

Tip #1- Dress comfortably. Wear comfortable shoes. Don't wear high heels. You do not want to start Sunday's race with sore feet or blisters.

Tip #2- Dress in layers! It can get hot in there with the crowds.

Tip #3- Bring a water bottle. Hydration is the name of the game!

Tip #4-  Buy a poster/shirt/sweatshirt/something. You'll want some memorabilia from your marathon.  Buy a TCM t-shirt. Then in ten years, it will be a "pretty cool" thing to wear to the expo. Vintage TCM shirts...plan ahead for TCM 2024!

Tip #5- Go on Friday if you can. It will be less busy.

Tip #6: Bring a camera- you might meet some local celebrities. Heather Kampf, Carrie Tollfeson, who knows? Kim Jones will be at the expo on Saturday. She is a two-time women's champion at the Twin Cities Marathon (1986 and 1989) and author of the book Dandelion Growing Wild. 

Maybe you'll get to see Nathan from Minneapolis Running , also famous from Youtube, thanks to these webinars.

Share your pics, tweets, and words of wisdom with me for the expo @TheRightFits on Twitter. 

GOOD LUCK!

*Have you signed up for my weekly newsletter? Never miss a Right Fits post!

Fit Tip Friday: Why You Should Join a Run Club. Or Not.

I often post about how much I love my run club.  I don’t go there as often or consistently as I used to, but I am always glad when I do. So many great memories over the past four years have involved the run club and the friends I have made there.

So, you probably know that I’m a huge proponent of a run club. If we ever had to move to a new city, the first thing I would do is find a run club.

But if you are still unsure about joining a run club, here are 6 reasons to join a run club.

1. Misery loves company.  It’s a whole lot easier to get out for a run in the rain or in the snow with a run club. The run club is the friend who keeps you accountable. The run club is your support network and your motivation. They are your  #noexcuses and your #shutupandrun ! 

After a tough run, the sense of camaraderie that you feel with your run club is unbeatable. The other day, I went to the club for a hill workout and after the workout portion was over, a group of us jogged back to the Calhoun Beach Club. I just felt all this love towards my fellow runners, like “hey, we just DID that, and sure it was tough, but WE DID IT.” You may think running is not a team sport but at times like that it really feels like one. A run club gives you the sense of a team, a club, a family! We cheer each other on and we cheer each other up after bad runs.

2. Exposure to a breadth of knowledge about running. You can learn a lot about running in books or online forums (blogs like the Right Fits or Minneapolis Running), but you can learn a ton about running from actually talking to other runners. Get first-hand testimonies of things that worked or didn't work. Get insider tips on different races. Learn about different fueling methods. Learn about different injuries and injury prevention techniques.

3. There’s safety in numbers. I never feel the need to carry my hand-held mace when I’m running with the run club. There is a safety in numbers- safety from the lunatics and also a safety from the elements. You will have someone looking out for you, and ensuring you make it back safely. You’re running with someone so if you slip on the ice, there is someone to call or run for help.

4. A little competition never hurt anyone. I always push myself harder on workouts with the club. I don’t consider myself that competitive of a person but the run club pushes you to become a faster/stronger runner.

5. Make new friends. Some of my best girlfriends at this stage in my life are the girls I have met in the CBRC. It is such a great way to meet people- people who love to run! People who love the outdoors, people who love health and fitness. People with whom you immediately have something in common- running!

6. Find yourself a lover. So many couples have emerged from the run club!  This builds off of #5- I mean, a running club is a great place to meet people, and it can be a great place to meet a new boyfriend or girlfriend too.

 

Just another great run club love story!

Okay so you get it. Joining a run club is awesome. But is it really ALL awesome?

Nope. So here’s the truth. Here are 6 Reasons NOT to join a run club.

1. Lack of flexibility: One of the biggest downsides to running with a club is that the club probably meets on a schedule. Our club meets Monday, Tuesday, and Thursday at 6 pm, and Saturdays at 8 am (7 am in the summer). This doesn’t really work if you need to get your run in before work.  It doesn’t make sense sometimes you get out of work early and you don’t want to wait around until 6 pm. Or maybe you want to run in a different location, or on trails. Most likely your club won’t always fit with your personal schedule.

2. Too much competition can hurt you.  It’s true that running with the club makes you push yourself harder than you would on your own. But…what if you’re pushing too hard? Are you running hard on what are supposed to be easy days, only because you don’t want to be at the back of the pack, or because you want to keep up with your friends? Are you doing more workouts than you should? Are you comparing yourself and your workouts to your peers and feeling pressure to do more, to add more mileage than you should, to ramp up when you shouldn’t? There is a down side to constantly running with a club, and it often involves injury, burnout, or worse.

3. Running at the wrong pace. It’s easy to get caught up in the excitement of the run club, and you might run at the wrong pace for you. It’s also easy to run TOO slow.  Maybe you are running with a slower group because you always have, and you haven’t had the push to move to a faster pace group. Too slow or too fast- this is a risk of running with a run club.

4. Ex-lovers… The downside of #6 from the reasons to join a club…Not all of those run club relationships last forever. For every marriage or lasting relationship that has come out of the club, there are another two that didn’t turn out so sunny.

And then what happens? Do you have to share custody of the club? Alternate nights and weekends?

I guess it’s just like the end of any relationship, where friends of you and the significant other may no longer be friends of each of you individually. Hopefully you can both exist harmoniously in each other’s presence, but this can definitely be a challenge and a downside of running with a club.

5. No Solitude.  One of the things that a lot of runners love about running is being alone with your thoughts. My husband is a bit of an introvert and he really values running alone (which is funny since he rarely does!) Personally, I need a bit of a mix, as I do really enjoy running on my own sometimes as well as with a group. Running with a club means you probably don’t have a lot of solo runs. I mean, that’s kind of the point, but if you’re looking for solitude in your runs, a running club might not be for you.

6. Running with a group is gross. Snot rockets, emergency bathroom stops, salt-encrusted faces, gas, blisters, SWEAT- lots of sweat.

Running can be gross. You might be queasy when it comes to these things when they are coming from your own body. It’s much worse to be exposed to them when they are coming from someone else. When running with a club you may be running pretty close to these things coming from other people....

As Jimmy Fallon says- Ew.

If the thought of running side by side with a run buddy whose sweaty pony tail is sprinkling on you like a May shower totally grosses you out…well, maybe a run club is not for you. (and sorry to those that have run by me and my sweaty ponytail…)

If you were more convinced by the first list than the second list, then of course, I recommend trying out the Calhoun Beach Running Club. Find more information on our website HERE.

But watch out for the girl with the sweaty ponytail...Ew.

Fit Tip Friday: Race Day Gear!

Last night's webinar with Nathan of Minneapolis Running (and me) was all about Race Day Gear.

If you're training for the Twin Cities Marathon (or any fall marathon), I think these tips will be helpful as you start to finalize your gear for the big day.

I'll share the video of our webinar soon, but I thought I could recap here for Fit Tip Friday just a few of the things that we talked about. You should definitely check out the webinar as soon as its available as it will have even more good information. Stay tuned!

What to Wear During the Race:

Rule #1- Test Out Your Entire Race Day Outfit.

Don't try anything new on race day.

Have every detail planned out- socks, shoes, shorts, sports bra, tank, etc.

Shoes: Race Day Gear is about more than shoes, but shoes are still very important.

I am a Brooks Ravennas girl. I always buy a new pair of my same shoe a few weeks before the marathon, ideally in time for my last big run. This way my shoes are "fresh" but I have time to break them in a little bit before race day. 

Do not wear a brand new pair of shoes on race day, even if it’s the same shoe you always wear. You still need time to break them in and you never know that they will be the exact same shoe. 

Extra Shoe Tip! Double-knot your shoes on race day! You do not want to have to bend over and tie them at mile 24….you might not bend back up! Check out THIS POST on Minneapolis Running on how to tie your shoes.

Fuel belt:  If it's really hot or you have been training with a fuel belt or a handheld water bottle, feel free to carry it on race day. However, I do think there will be plenty of support along the TCM course that you won’t necessarily need it, but go with what makes you more comfortable. 

A long cabin run with my fuel belt

SPI Belt for gels or a belt for pinning on your bib number:

Sometimes I use a little “fanny pack” for my gels if I don’t have enough room in my shorts pockets. A lot of people in my run club also use the belts for pinning on their bib numbers, especially if they are planning to shed layers or go shirtless (which is a whole other debate HERE) 

Do plan ahead if you plan to shed so your bib is on the bottom layer.

For the Ladies only…

Ladies...the most important piece of apparel in my opinion, other than a good pair of running shoes, is a good sports bra. Big or small, it doesn’t matter- a good sports bra can make a huge difference over 26.2 miles of bouncing around.

Moving Comfort is one of the best in the business, and most running stores that carry that brand have the knowledge to size you correctly in a bra that is perfect for you. (I know Running Room in Uptown definitely does). I have also had good luck (and so have a lot of my friends) with the lululemon bras (the Bitty Bracer, the Ta Ta tamer- the names are fun, but they actually work.)

Hair: 

Plan ahead how you are going to keep your hair out of your face. I'm a big fan of BIC bands or Sweaty bands which have velvet on the underneath so that they stay in place. 

Bring an extra hair binder/tie- it would not be fun if your hair tie breaks during the race! I wear an extra one around my wrist just in case.

For the men…

From what I hear…it’s important to put band-aids or a lot of body glide over your nipples.

For everyone…

Body glide- Use it. All over. A lot of it.

If you think you'll want to wear a hat, practice wearing a hat on a long run.

Same with sunglasses.

Worrying About the Weather and What to Wear Before the Race...

For the Twin Cities Marathon, you really never know what to expect with the weather. I ran it on a very hot year and I ran it on a pouring rain year (2008). The past few years, it’s been a perfect 40 or 50 degrees at the start.

Weather Forecast:

Even the 10-day forecast can change drastically. I mean this is Minnesota. Plus, there are some things you can’t control, and the weather is one of them.  All you can control is how you react (mentally) to the weather. If it’s hot you may have to readjust your time goals. If it’s windy, you might have to readjust (unless it's a tail wind, then you're golden!)

In case of rain..

You can start with a poncho and lose it after you warm up.

Visors help in the rain.

Body Glide on your feet to help with the blisters.

Body Glide everywhere when it’s raining.

In case of Sun/Heat:

Sunscreen

Body glide.

In the rain or the cold, you can adjust and still keep the same goal in mind. In the heat, it can be tough. The people who aren’t affected by the heat are few and far between. If it really is hot, you will need to adjust your time goal.

In case of cold:

Ideally, you WILL be cold at the start. The colder the better!

Bring layers- layers to shed in your gear check bag or layers to toss to the sidelines. 

Arm warmers : I have used these for the start and then either tossed them to a friend, or if I have made my own out of tube socks to toss. Some people think the arm warmers look silly, but they really work for me.

Addtional Race Day Gear Tips!
Tell your friends and family what you will be wearing so they know how to spot you in the crowds.

I highly recommend putting your name on your shirt. I use electrical tape in a contrasting color from what I’m wearing. You can write it in marker on your arm. I swear, it will make a HUGE difference.

As an enthusiastic TCM spectator, I also have to tell you that it makes a difference when I can yell “Go Dustin” to a stranger vs. “Go #308” or “Go green shirt guy!”. Give us your name!!!

It will make a huge difference to you as a runner too, I promise. In my 50 state quest, I run a lot of marathons in cities where I don’t have any familiar faces in the crowds and it helps me a lot to have someone cheer “Go Jessie!”. Even at the Berlin marathon, where apparently the “J” sound is not a common one, the cheers of “GO YESSIE” still gave me that extra push.

What to Wear After the Race...

Be sure pack warm dry clothes in your gear check bag- sweat pants, a sweatshirt and maybe a camera or cell phone if you don’t have anyone meeting you at the finish. You will want pictures to document the experience!

My husband likes to pack flip flops, no matter the weather; a more comfortable shoe and fresh socks is a good idea.

Compression Socks
I have tried them during and after a race. I don’t feel that they made a difference for me; however, enough people believe in them that I am not writing them off completely so definitely try them out after the race if you’d like.

Okay- that was a lot of information! If you made it through the whole thing, thanks. I hope you found a useful tip or two to help you on race day!

....don't stop until you make it to the capitol!

Fit Tip Friday : Yoga Poses for Runners

I have a guest post for this week's installment of Fit Tip Friday! My friend/yoga instructor Meggan graciously agreed to share with you this post about Yoga for Runners! Thanks Meggan!

Happy National Yoga Month! I bet if you’re reading this, you’re probably a runner and maybe dabble in yoga or just don’t do yoga at all. BUT you know you should incorporate more yoga into your training but just don’t have time or don’t know what to do. Or you probably think, “I’m not flexible to do yoga or I’m not good at yoga.” So stop right there; let’s first  break down some myths of who can and cannot do yoga. 

Everyone can do yoga! I bet you thought, “I can’t run 20 minutes!” when you began to run. Now you’re running 5ks to 10ks to halfs or full marathons like that thought never entered your mind. Why not apply that same frame of mind to yoga? We all start somewhere whether that’s putting on shoes, cotton sweatpants and stepping out to jog one foot in front of the other. With yoga, it’s the same thing. You put on some comfortable clothes, go to a class or watch a video or listen to a podcast. You try it out, get a little curious and try some more. Now you’re going once, twice or even thrice a week! Maybe not thrice, but just giving it a shot once a week during your training is a great big step, even if for just 10 minutes. 

Runners, we’re a type-A bunch, aren’t we? Easily frustrated when we perceive we’re not “good” at something, think why do something if we’re terrible at it, and in yoga, not flexible to do it. Well what a bum way to go through life and not do something because you PERCEIVE you’re “bad” at something. I’m not the world’s best/fastest runner. I’m downright old and slow in my run group. BUT I have had great fun in becoming a runner, meeting wonderful friends and traveling to all sorts of places to run marathons or explore trails. The best thing about being type-A, you’re only going to want to learn more about yoga! And you'll benefit from the yin to the type -A yang through focusing on breath and mindfulness in action. 

Yoga has been around for ages, created for everyone. It doesn’t matter if you can reach your toes or not. There’s no judgment in yoga of what you can do or what thoughts enter in and out of your mind. Everyone, in a class, is bent, twisted and too focused on themselves to stare and judge you as you settle into a pose. As the phrase goes, “It’s not yoga perfect, it’s yoga practice.” Every race isn’t perfect either; it’s always practice for the next one even if you achieve your goal. That’s the beauty of being human, we’re always learning. 

Last spring I listed some yoga poses for after you finish running. They are listed below along with a few more. Of course, you know your body. The great benefit of the physical (asana) practice of yoga is that it helps build body awareness. If you feel any sort of pain or funny aches, back off the posture or stop doing it. 

1. Breath. All yoga begins with breath. I can’t tell you how much I focus on breathing in a race whether to occupy my mind or breathe through  a side stitch or keep in more useful positive thoughts. Anyways, sit up, kneel or lie on your back. Breathe in through your nose, filling up with air in all directions, through your rib cage, shoulders, belly, back. Exhale through your nose, letting your belly contract, rib cage knit together. Maybe put your hands on your stomach and watch your hands move apart as you fill up with air and come together as you contract. Breath is life. If you’re not breathing, you’ll probably stop running mid-race. Why not practice the mindfulness and calmness that cultivating a steady breath can bring?

2. Ragdoll pose. Step your feet hip-width distance apart. Roll on down over your legs. Belly can rest on your thighs. Keep a little bend in your knees. Shift forward in your feet as if your hips are almost over your ankles. You can rest your hands on the ground. Or you can interlace your arms. Feel your low back open and hamstrings begin to lengthen.

3. Downward facing dog. From a table top position, hands are shoulder width distance. Knees and feet are hip width distance apart. Tuck your toes under, lift hips high as heels reach low (no, heels don’t need to touch the ground). Put a slight bend in your knees. Reach your chest towards your thighs and relax your neck and head. Focus on your spine feeling long. Inhale hips high, exhale heels reach low. Peddle out your feet if you’d like. Breathe in and out through your nose. This stretches your calves, hamstrings, hands and arches. It even helps you relax.

4. Plank pose. From your downward facing dog, you can shift forward onto your hands, lower hips to neutral. Think reaching your chest forward so shoulders are over wrists. Now you’re like a board, a plank! You can always take forearm plank and stack shoulders over elbows. Or you can always step feet back from a table top position. Strengthen your core and glutes with planks as runners are known for weak butts, a root of some common runner aches or injuries. Planks can be done from the knees and on your side.

5. Standing Half Moon pose. Stand tall on your feet, legs together. Reach your arms up, interlace your fingers with your index fingers pointing up. Firm through your feet as you inhale, point and stretch straight up. Then exhale as you reach up and over to the side (as if you’re going over a big beach ball). Feel as if you’re between two panes of glass. Biceps by ears. If you feel your shoulder on top roll forward, gently roll it back. Feel side body stretch and and open chest. This feels great after all the hunching forward that happens when running or at a desk job. This pose expands your chest and shoulders, strengthens ankles and increases hip mobility. Do not do this if you have hip or back pain.

6. Supine Pigeon pose.  Lie on your back, knees bent. Stack right ankle over your left knee. Interlace fingers behind your left hamstring and pull knee towards your shoulder as you press your right knee forward. Keep both feet flexed to enhance the pose and stretch feeling. Switch ankles. This will open and relax your hips. Oh yeah!

7. Bridge pose. Lie on your back knees bent, hip width distance apart. Feel as if your finger tips can barely brush your heels. Press arms down, palms face down along the sides of your body. Press into your soles as you begin to tuck your pelvis and lift your hips and spine off the ground. Chest reaches towards your chin. Press firmly into your feet and arms/palms. This strengthens your back and glutes opens up your hip flexors and improves digestion.

8. Legs up the wall/Waterfall pose. Lie on your back and bring your legs up as if you’re in a “L-shape”. Feel free to scoot up to some wall space and put your legs right up against the wall for extra support. I seriously recommend this posture for after your long runs and that you stay in this one for five minutes. Close your eyes and breathe and relax. This is a gentle stretch that relieves the feeling of heavy legs. It also aids in regulating blood pressure.

9. Reclined Bound Angle pose. For a lay person, think butterfly position on your back. Lie on your back, soles of feet together, and knees open like a book. If you have knee issues, feel free to stack pillows under your knees to support them.If you feel any knee quirks or pain, stretch your legs out long and just lie on your back. This stretches the inner thighs and groin area and relieves anxiety.

I hope these poses help you as you continue to train or as you begin running. 

While you can read a bunch of articles on the internet on the physical benefits of yoga for runners, I can only tell you how my experience with yoga has helped me as a runner. Beyond the postures that aid in balancing out the pounding effects running has on my body, the emotional benefits of a physical practice help a lot too. By concentrating on my breath with movement, my mind peels away distraction to allow better introspection. I tend to have more patience with others and myself. I tend to feel more focused in the present moment of a race. I can adapt or shift my mindset without dwelling. I’m better tuned into my body and how it feels (and knowing when to seek professional advice for strange aches). As my body leaned out and became stronger, I felt that physical balance translate into a stronger spirit that I can take off the mat into races and other arenas of life. It’s not always easy, but neither is running, so all you can do is try and breathe.  

Meggan is a yoga instructor at the Calhoun Beach Club and is behind Outdoor Yoga at Lake of the Isles. She is going on her 10th marathon this fall despite thinking she’d only just do one. She is happy to answer any questions, or work with you, your run group or your friends. Feel free to contact Meggan at TheYogaGarage@gmail.com or find her on Facebook or Twitter.

Friday Fit Tip: Fitting Remarks from Jeff Galloway at Run n Fun.

It's time for Fit Tip Friday!

Today, I'm sharing someone else's tips- that someone being Jeff Galloway.

Two Thursdays ago, I attended a Jeff Galloway Meet and Greet at the Run n Fun Minneapolis store.

Run n Fun Minneapolis

This event began at 5 pm with shopping, snacks, and an opportunity to say hello to Jeff and take pictures. At 5:30, he began his official "speech". 

He covered these topics:

1) Marathon Training with the Jeff Galloway Run/Walk program 
2) Motivation/Visualizations 
3) Nutrition  
4) Cross training

I'll start with what he shared about motivation because that was the topic I enjoyed the most.

The Power of Mantras:

I have mentioned before that I struggle with the mental side of running. My issue isn't that I lack the motivation to run- it’s my ability to push myself through the uncomfortable and control my negative thoughts during a race when the 'going gets tough...'  (like when the going got tough in the race below...) 

During his speech, Jeff went into the science of the brain a little, discussing how most of the time when running, it's our subconscious brain that is controlling the process. At some point in a race, your subconscious brain has decided "this is hard." 

For me, this is when I start to question myself. I start to question EVERYTHING.  

Why am I doing this? What was I thinking? I can’t run a marathon. I should just quit...

Ah, the negativity!

This is when mantras or positive thinking need to come into play. According to Jeff, this is when you need to take control of your conscious brain to overcome the subconscious. You need to consciously tell yourself that YOU CAN DO IT. YOU ARE STRONG. 

You need to focus on a phrase or "mantra" that allows you to block out those negative thoughts- block out the, "This hurts. I'm slow. I can't keep this pace anymore" and instead, reign in the positive- I GOT THIS.

The mantra that works for you is most likely different than the mantra that works for me. Jeff said his mantra was "Relax, Power, Glide."   He said he'll repeat that over and over again to himself during a race to block out any negative thoughts.

At the Ron Daws 25k this past spring, (which usually kicks my butt with the hills), I practiced using a mantra. "You are strong. You are awesome. You're doing great." I kept saying that to myself OVER AND OVER....I was able to avoid that point where I give up mentally. I didn't set any world records that day, but I did control my negative thoughts by not allowing them any space. 

At Ron Dawes 25k this year...

(For another interesting take on mental strength and running, check out THIS ARTICLE)

Here are few more of Jeff's suggested Mantras:

•My legs are strong

•My heart is pumping better

•More blood in the muscles

•Lactic acid, go away

•More oxygen, lungs

•The strength is in there, I’m feeling it

•Talk crazy to me, right brain

•I feel comfortable-I’m in control

•I feel good-I feel strong

•I’m floating

•Come to me-endorphins

•I’m having fun

...he didn't mention "You're so smart and pretty."

Some of you might not need these mental tricks the way that I do, but I'm an over-thinker as well as a bit of a negative thinker, and I think this tendency is only magnified in running. Even though I LOVE running, it still stresses me out.

Anyways, this was my favorite part of Jeff's chat because it resonated the most with me and my "Negative Nancy" thoughts.

Visualizations

Jeff shared some of his visualizations that help him during a race. For example, he envisions a big rubber band around his waist that he throws/lassos over a person in front of him. He visualizes that this rubber band is now around the person in front of him and that person is now PULLING HIM ALONG. He imagines that he can feel their strength and their pull becomes his pull and just like that…he gets faster!

Sound crazy? Well, I tried it a little bit at the Wedding Day 5k a few Saturdays ago. I saw my friend Rachel 200 yards or so in front of me. I threw my rubber band around her (in my head of course. That might be weird otherwise…) and had her pull me in. 

I think it kind of worked! I ended up passing her towards the end of the race.  I know most people weren't racing this Wedding Day 5k but still...it seemed to help me push it a little bit harder than I would have otherwise. 

Thanks for pulling me with your rubber band, Rachel!

2. Nutrition:

Jeff uses "Super Fruit" to fuel on his long runs, which are tiny dehydrated pellets of fruit, all natural. He doesn't use Gatorade or Powerade, but only water during a race. He doesn't believe in salt packets for regulating your body even on really hot days. This is because he believes that nearly everyone in the U.S. gets plenty of salt in their diet. (He's probably right). Even though he doesn't use GU's or any of those types of fuel, he does regularly get feedback from people that he trains that those work; he said you have to experiment a little to figure out which one you prefer, as its really a personal preference.

3. Cross training:

Jeff said that the only cross training that really makes you a better runner is pool running...or running running. He said he does a little bit of strength training with just a few moves: running in place with dumbbells and some core work (like planks and bicycle crunches). He recognizes the benefit of cross training for a mental break as you are still getting a cardio workout without the stress on your joints; however, he doesn't think it makes you a better runner.

4. The Jeff Galloway Run/Walk Program

Now the finale- the Jeff Galloway Run/Walk Program.

I'm guessing that some of you reading this weren't interested in coming to the Run n Fun event because you're familiar with this topic and have already decided it’s not for you. I don’t blame you! I wasn’t sure if I wanted to hear about a program that I had already heard about and I had already decided that this program wasn’t for me (at this point in my life, that is.) 

Even though I don't think the run/walk program is for me, I do think it has its place in the running community, and I wouldn't write it off completely...and I'm actually glad I listened.

Basically, Jeff's program has all levels of runners figuring out a run/walk ratio during distance running that allows them to finish strong and recover quickly. The idea is that those walk breaks allow your body to recover and then you run stronger when you start running again after the walk break. 

This program works for him. He's a 70+ year old man who runs a marathon a month. He testified about how in April this year, he ran the Boston marathon. A week later he ran the Big Sur marathon, and the next day he was running on the beach in Carmel. Impressive!

I believe him. I think his program is a valid method for people who are running that many marathons a year. I also think it’s a valid approach for newer runners as well. 

However, I had to give him the side-eye when he gave an example of a man who used his program to run a 3:15 marathon. I mean…that’s fast.

According to his story, this man had previously ran 3:15 marathons but was more recently struggling  to attain that goal. He was running closer to 3:45's, as he usually ended up walking/struggling through the last six miles of the race. Jeff "dared" him to try the run/walk program for the entire marathon, with 1 minute of walking after every mile. This man was doubtful, but he decided to stick with it, if only to prove Jeff wrong. And of course....it worked. The man ran a 3:15 marathon walking for an entire minute after every mile.

Now, the reason why I gave that story the side-eye is because that would mean this mean he was walking for 26 minutes of his race, and yet he still ran a 3:15. That would mean that he had to run significantly faster than normal when he was running in order to make up that 26 minutes. See why I’m skeptical? 

If Jeff had told the same story about someone applying that method to run a 4:45 marathon, I would believe it. I think this program works best for those runners who are a 4:30 marathon and up. I get skeptical when I try to wrap my head around this program working for someone who applying this program to a 3:15 marathon. A 3:15 marathon is a 7:26 min/mile if run at a consistent pace.  If this person has 26 minutes of walking built in, this means he was running a 6:58 min/mile during his running. Possible? Maybe...but I'm skeptical.

You can see how Jeff's run walk program is a bit controversial in the running community. Personally, I won't be trying it out anytime soon. Even though I have that 50 state goal in mind, I'm still only running 2-3 marathons a year, and I generally train for each one.  If I were pursuing the 50 state goal the way that a lot of the Marathon Maniacs do, with back to back marathons in a weekend, etc, I probably would follow Jeff's plan, as I wouldn’t be concerned about time- just about completion.

Jeff wasn't pushy about his program, which was nice. He admitted that it’s not for everyone. When he was training for the Olympics or winning the Honolulu marathon, he wasn't following this plan. I think it’s an interesting topic for discussion, and I still found the chat to still be valuable. I also enjoyed hearing from someone who has been running for so many years and has completed so many marathons. If nothing else, he’s definitely experienced!

BONUS QUESTION!

The bonus question that I asked him after his official chat: "What products or gear exists now that you wished would have existed back in the 70's when you started running?"

He said that there a lot of recovery drinks out there that he thinks are really good. 

One of the most important products for runners is one that did indeed exist in the 70's, it just wasn't as accessible- the answer? Massage!

With that said, I think I'm going to call and book a massage for this weekend. Jeff Galloway told me to.