APRÉS RUN

APRÉS RUN

An Intro to the Pelvic Floor (from a Pelvic Floor Physical Therapist)

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I’m so pleased to share this guest post from Jennifer Reynolds, PT, DPT, TPS, and Owner of Reynolds Physical Therapy in Barrington, Rhode Island. I worked with Jennifer after having my son Brady at the end of March, and we’ve stayed in touch since. We both feel strongly about women’s health and getting more information out there about rehabbing your pelvic floor after birth. If you are active and want to be active for a long time after having kids – you need to understand and be thinking about your pelvic floor.

First, we thought we’d start with what exactly the pelvic floor is, and why it’s important. So without further ado – I’ll let Jennifer take it away…

The Pelvic what??  Floor?  What is that?

Pregnancy and childbirth are a challenge for our bodies.  A challenge our bodies can handle beautifully.   But, a challenge nonetheless.  In a relatively short period of time a woman’s body will change dramatically with pregnancy.  Our pelvis will widen, our ribcage will expand, our abdominals will stretch, and our pelvic floor muscles will stretch as well.

Pelvic floor? What? Do I have a pelvic floor? Yes, you have a pelvic floor.  The pelvic floor is a group of muscles at the bottom of your pelvis.   They are around the vaginal and anal openings.

The muscles that make up the pelvic floor play an important role in our most intimate functions.  They control pee, poop and sex, hold up your bladder, rectum and uterus and stabilize your pelvis.   And, for the most part we never think about them.  In fact, most women don’t think about them until they have a problem.   Perhaps, you leak urine with sneezing, coughing or when you exercise.  Or maybe you have an increase in urinary urge and then leak urine.  Or maybe you are struggling with returning to the exercise you enjoy after having a baby.  

During pregnancy and childbirth, the pelvic floor undergoes tremendous stretch and strain as they support the growing baby and allow for the baby to be born.   After, pregnancy and childbirth these muscles require more attention so you can return to exercise without pain, be able to control your pee and enjoy sex again.  

Can you imagine having an injury to another body part? Maybe your shoulder or your ankle.  Would you expect to return to all your activities without any difficulty? Or would you expect to have to rest, recover and rehab that shoulder or ankle?  The pelvic floor is no different than any other group of muscles in your body.  They need to rest, recover and rehab after a pregnancy and delivery as well.   

Returning to your previous exercise or lifestyle without considering your pelvic floor can be challenging.  Perhaps you are not sure where to start or how to reintroduce exercise.  A pelvic Physical Therapist can help you through the process of rest, recovery and rehab.   A skilled pelvic PT will help guide you through the various stages of rehab and return to your previous active life.

Some frequently asked questions:

Q: “How quickly can I return to running after having a baby?”

A:  In general, the answer is 12 weeks postpartum.  However, there are a lot of factors that go into the decision for a woman to return to running after having a baby.  It is recommended woman see a pelvic physical therapist for a pelvic floor screen before returning to running to help evaluate the pelvic floor musculature for strength, function and coordination of the abdominal muscles and the pelvic floor muscles.   A physical therapist can also help you consider other factors that are important to consider before returning to running which are: your previous level of activity before and during pregnancy, including running, how well you handle the load and impact of running, strength and core stability,  breastfeeding, amount of sleep, scar tissue etc. 

Q:  “What makes running challenging to the pelvic floor?”

A:  Running requires the effective management of intra-abdominal pressure as well as ground reaction forces transmitted through the lower limb and pelvis.  A pregnancy and delivery place a great deal of stress on the pelvic floor, hip and abdominal muscles.   The changes the muscles go through during a pregnancy and delivery may make it more difficult for your body to manage the intra-abdominal pressure and ground reaction forces which can lead to urinary leaking, pelvic organ prolapse and/or injury.   But, it doesn’t mean you can’t rehab your pelvic floor, abdominals and hip musculature to return to running.   Guidance and coaching from a pelvic physical therapist can help you rehab and return to running safely. 

Q:  “What are some signs and symptoms of pelvic floor dysfunction?”

A: Great question!  Some things to look out for in the postpartum period and with the return to running are:  

  • Leaking urine or inability to control bowel movements
  • Heaviness/ dragging in the pelvic area
  • Pelvic or lower back pain

Best-Ever Healthy Chicken Pad Thai

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Since moving to Providence and getting to immerse myself in the incredible food scene here, I’ve become a lot more of an adventurous eater. I found out I LOVE Korean food (give me all the bibimbap, kimchi, Korean barbecue, etc.); I’ve tried Thai dishes, Lebanese food, Portuguese cooking. And I’ve incorporated a lot more international cooking into our own weekly meals.

This means I now have a little stockpile in our fridge and pantry of ‘specialty items’ that aren’t used *incredibly* frequently – but which are really important to have on hand for when cooking different cuisines. Fish sauce, soy sauce/liquid aminos, rice vinegar, and chili paste are just a few. They make dishes like this one – my FAVORITE pad thai – possible. And they’re really a huge difference maker in terms of flavor and authenticity.

This healthy pad thai recipe is one I’ve perfected over the past couple years, and I’m finally pleased enough with it to share on the blog. Everyone I’ve made it for has gone nuts for it. (A few people even said it was the best pad thai they ever had!) And it’s such a fun, easy recipe to make for a crowd. You can easily double or even triple the recipe, and who doesn’t love a good bowl meal?

I used to be intimidated by making pad thai because it has so many moving parts. If that’s you – don’t be!

The secret to a quick and easy pad thai: pre-chop all your veggies and your chicken ahead of time. Once you do that, everything comes together really quickly, and this meal only requires two pans (1 pasta pot, and 1 large skillet). I use a cast iron skillet and serve it right from the pan when it’s done, which makes for simple clean-up, too.

I hope you’ll give this recipe a try soon and let me know how you like it. I think pad thai makes a great comfort food for the chilly Fall and Winter months – so it feels especially timely to share!

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Best-Ever Healthy Chicken Pad Thai

  • Author: APRÉS RUN
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian
Print

Description

This pad thai is my secret weapon for pleasing a crowd. It comes together quickly and easily, only uses two pans, and requires less specialty ingredients than you would think! It’s also made with super nourishing, good-for-you ingredients, like brown rice noodles, lots of fresh chopped veggies and herbs, and a sauce made from real peanut butter.

Scale

Ingredients

Pad thai:

  • 8 ounces brown rice pad thai noodles (I buy this brand – but you can also substitute brown rice fettuccini)
  • 1 pound boneless skinless chicken thighs, sliced into thin strips
  • Olive oil, for cooking
  • 1 red bell pepper, julienned into thin strips
  • 5–6 medium carrots, cut into matchsticks, or 1 1/2 cups shredded carrots
  • 1 medium shallot, minced
  • 3 teaspoons minced garlic
  • 2 eggs, beaten
  • 2 green onions, minced
  • 1/2 cup raw, unsalted peanuts, roughly chopped
  • 1/4 cup cilantro, chopped
  • 2 limes, cut into wedges

Sauce:

  • 2 tablespoons low-sodium soy sauce, or liquid aminos if gluten-free
  • 1 tablespoon real maple syrup
  • 2 tablespoons fish sauce
  • 2 tablespoon rice vinegar
  • 2 tablespoons natural peanut butter (smooth, not chunky)
  • 1 tablespoon chili paste
  • 1/2 teaspoon coriander
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon pepper
  • Juice of 1 lime

Instructions

  1. Pre-chop all your veggies ahead of time (shallot, bell pepper, carrots, green onion, and cilantro), and pre-chop your chicken intro strips.
  2. Bring a medium pot of water to a boil, and cook brown rice noodles to al dente according to package directions. Be careful not to overcook, as we want that perfectly finished noodle with a little bit of crunch left. The noodles will continue to cook a little longer in the sauce later.
  3. While noodles are cooking, whisk together all sauce ingredients and set aside.
  4. Once the noodles are cooked, immediately rinse under cold water so they don’t get sticky and hardened together. Drain, and add to a large mixing bowl. Toss with 1 teaspoon olive oil and set aside.
  5. Add 1 tablespoon olive oil to a large nonstick skillet (I love using my cast iron for this), and heat over medium-high heat. Once the pan is hot, add chicken strips and stir-fry until just cooked through. Then remove chicken and transfer to a plate.
  6. Add another 1 tablespoon of olive oil to your skillet, and stir-fry your shallots and bell pepper for about 1 minute. Add carrots and minced garlic, and sauté another minute. Reduce heat to medium and pour beaten eggs over your veggies. Cook, stirring constantly, until eggs are scrambled.
  7. Next, add your noodles and chicken to the pan, and pour the whisked sauce over top of everything. Toss until evenly combined, and cook 2-3 more minutes.
  8. Garnish with chopped green onion, peanuts, and cilantro. Serve with lime wedges, and drizzle fresh lime juice over top before enjoying.

Keywords: healthy pad thai, homemade pad thai, pad thai recipe, healthy pad thai recipe, gluten free pad thai recipe

My philosophy as a running coach

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There are a lot of running coaches out there – good ones and bad ones – but ultimately the two most important things are:

(1) Does this person know their stuff? and (2) Will this person be a good fit for *me*?

There is no one coach out there who will be a perfect fit for everyone. If you’re considering hiring a coach, I encourage you to ask a lot of questions about them, their philosophy, and their education – and to be clear and communicative in what you’re looking for. If they can’t serve you as well as you deserve, a good coach will be upfront and honest about that! They may even be able to refer you to another coach they think will be a better match.

Here is what I believe in as a coach, and my training philosophy. If this resonates with you – I currently have a few spots left in my roster before I reach capacity! You can shoot me an e-mail here for more info, or to get started. And if I’m not a good fit for you, I highly recommend each of my colleagues at Lift Run Perform – all of whom have wonderful and highly diverse coaching styles of their own!

My coaching and training philosophy

1. No one-size-fits-all approach. I have certain go-to, staple workouts that almost all of my athletes will do at some point or another in working with me. However, I never program any two athletes the say way. I have many athletes around a similar speed and experience level, and their training all looks wildly different. Things I take into consideration when programming:

  • The athlete’s goals
  • Their “training age” (how many years they’ve been running – this determines their existing aerobic base, their potential work capacity, and what they may or may not need to do to continue to improve)
  • Their real age (this affects their ability to recover, and *may* affect how much work they’re able to handle)
  • Their training history
  • Their injury history
  • Their lifestyle
  • What they like! (More on this down below.)

2. All of my athletes touch all of the training paces year-round – I don’t care if you’re a marathoner who thinks they don’t need any speedwork, or a 5K specialist who doesn’t think they need steady-paced long runs. We work on developing all of the different energy systems, and we just ebb and flow in how much attention and priority we give to certain systems over others. Why? It’s really hard to build a component of training (i.e., speed or endurance), but it’s really easy to maintain. You lose what you don’t train.

3. I take a strategic, periodized approach to the year – You can’t do everything in one year. I work with my athletes to set just a handful of big, key goals, vs. trying to do allll the things. This gives the year structure and focus, and helps us break the year down into logical training blocks or ‘microcycles’. It also helps us decide when to go hard, and when to take lighter periods of training, or time off. In between training blocks, I have all my runners take a full 7-14 days off. That means no running – no matter how good you’re feeling! Some of my runners resist this at first, but it ultimately keeps everyone mentally and physically healthy and fresh. You can’t go hard year-round – but you also shouldn’t squander the year away by training aimlessly or without intention!

4. Long, slow running is always our ‘home base’ – A common myth about hiring a running coach is the fear they will make you go ‘hard’ all the time. That’s not true, and the athletes who work with me know I’m much more likely to yell at them to slow down, vs. to speed up! Easy, conversational-paced running is our ‘home base’ and makes up roughly 80% of a well-designed training program. One of the first things I work with my people to assess is whether their easy days are truly easy enough.

5. I train you based on the life you have, not the life they want – Wouldn’t it be nice if we all had endless time to train, always got 8-9 hours of sleep at night, and could take naps during the day to recover when we needed to? This isn’t the reality for most of my athletes, and so I don’t train them like they’re professional runners living that lifestyle! Many of my athletes have demanding jobs, busy travel schedules, and/or multiple kids at home. Life stress is as much a stress on the body as training stress, and that’s something I factor in when adjusting training plans. I also constantly remind my athletes that ‘done is better than perfect’ and that ‘B+’ training is just as effective, and more sustainable, than trying to hit ‘A+’ training.

6. I want you to *mostly* enjoy your training – Look, running isn’t all sunshine and rainbows. Some runs are going to stink. Some workouts are not going to be your favorite. But if you’re not enjoying the process about 90% of the time, you’re probably not training in the best way for *you*. Enjoyment is a highly underrated – but important – part of a training program!

7. Most runners will get a lot faster just by becoming better athletes – It’s an unfortunate stereotype that most runners are really tight and inflexible, as well as really weak. The idea that runners only need to run more in order to get better does the majority of people a huge disservice. You may be able to get away with this for a while, but sooner or later you need to spend time addressing your mobility, getting stronger, and becoming a more well-rounded athlete. It’s no secret that I’m a huge advocate of strength training. This was a huge reason I joined the team at Lift Run Perform, and you can read more about our strength training offerings here. I never push strength training on anyone – but if you do have an interest, it’s something I’m experienced in and can help guide your training around.

8. TLC – Lastly, I always strive to give my runners lots of TLC and let them know I really care about them as people outside of running. Building relationships with my athletes is far and away my favorite part of what I do, and many of my athletes go on to feel like family.

Things People Don’t Tell You About the Fourth Trimester

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The best way I’ve heard giving birth described: You’re in a major car crash. You’re given a 48-hour hospital stay, bandaged up, and sent home with a total stranger you don’t know who was also in the same car crash… and you’re in charge of taking care of them. Sounds crazy, right? It kind of is!

The physicality of labor and delivery, and the recovery it entails, is so often glossed over. It’s a shame, and it does women a real injustice. New research is finding that it takes women’s bodies much longer than previously thought to recover from childbirth. If you knew everything that has to happen, physiologically, for you to grow a human being from scratch for nine months, expel it out via tiny birth canal, and then attempt to return to some semblance of its pre-pregnancy self, you’d probably be in awe – and also have a whole lot more respect, kindness, and patience for your body.

All of this is to say… women’s bodies are freaking amazing. And we should spend more time not only talking about how freaking amazing women’s bodies are… but also normalizing a lot of the things that can happen to women’s bodies after they do said amazing things.

Here are ten things people don’t tell you about the “fourth trimester” – or what to really expect after having a baby. I knew some of these things beforehand, but many I became very aware of after having a baby of my own this past Spring. (For those curious, you can read Brady’s birth story here!)

Women who’ve had babies – Is there anything I missed? Did any of these things surprise you, too, after you gave birth?

What is the fourth trimester?

The fourth trimester is the 12 weeks immediately after your baby is born. This time – just like the 3 trimesters of pregnancy – is filled with a ton of physical, emotional, and hormonal change. The journey doesn’t just end after a (hopefully) healthy birth outcome, and just like during pregnancy, your body is working in overdrive during this time. Throughout history, different cultures have given much more emphasis to this time period than we do now. (A great book on this topic is here, and I highly recommend it!) Unfortunately, society today places less emphasis on a woman’s necessary recovery and healing and more on a quick ‘snapback’. But you can choose not to give into these pressures!

10 things people don’t tell you about the fourth trimester

1. It takes a while for your belly to de-swell.

I don’t think everyone knows this, but your belly doesn’t deflate right after your deliver a baby. It stays big and puffy for several weeks (even months) afterwards. Basically, even if you ‘deflate’ really quickly, you’ll still go from looking 9+ months pregnant, to about 5-6 months pregnant at best. The best way I’ve heard this described – think of your stomach as a balloon. When you have the baby, the balloon doesn’t ‘pop’… it just slowly starts letting air in to deflate. It was a really weird feeling poking my post-pregnancy stomach and wondering what was in there. It did indeed feel like a deflating balloon! When you leave the hospital, you will still have a big (albeit smaller than when you came in) belly, and every woman will experience a different timeline of how quickly it shrinks back from there.

2. You’re going to bleed afterwards. A lot.

You and your baby will both be wearing diapers for a while. Yes, it’s as amazingly glamorous as it sounds. At some point you stop trying to layer on 3 giant maxipads at a time and just switch to the Depends, at which point it’s life-changing. I bought a bunch of the Frida Mom boyshorts when I was preparing for labor in my third trimester – but I ended up liking these so much more. (Also… pro tip: take as many supplies from the hospital as you can! Squirt bottle, stool softeners, dermaplast, instant ice packs… they’re ‘free’ and for your use!)

You can expect to bleed for anywhere 3-6 weeks or more. Yes, that’s bleeding every day for 3-6+ weeks straight! Another reason to be kind to your body! (And also to make sure you get your iron levels checked postpartum!)

3. You’ll probably sweat through your pajamas every night for a while.

Postpartum night sweats are real – and can be really intense. This I had no idea about, and I thought it was just a ‘me’ thing. Turns out, it’s super normal, and it’s just your body’s way of getting rid of a lot of the extra fluid it had built up during 9 months of pregnancy. Fortunately it should taper off after a couple of weeks. In the meantime, be prepared to sleep in light or minimal clothing, or on a towel over your bedsheets. Or just be ready to do a lot of laundry!

4. Your hair might fall out. (It’ll come back, though… don’t worry.)

I was totally in denial that postpartum hair loss would happen to me. I didn’t lose any hair until 3 months in, at which point it started coming out in ribbons every time I brushed my hair. Fortunately I have a ton of hair, so it hasn’t been noticeable to anyone but me, but some women may notice temporary bald patches. Don’t worry… it all comes back! And it sounds much more traumatic than it is. Once again, this is your body ‘undoing’ something that pregnancy did – which is grow thick, luscious hair that didn’t shed as much as normal. Now it’s shedding ‘extra’ in order to catch up. Not all women will experience postpartum hair loss, but for those who do – it’s said this typically lasts 3-4 months, or the time it takes to go through a full hair growth cycle.

5. Rest as much as possible. No matter how ‘good’ you might be feeling.

Remember the car crash analogy. Your body has just been through this crazy, traumatic event. No matter how ‘good’ you think you might be feeling, it’s so easy to overdo it in the first couple of weeks. Even (and especially) from things that might not normally seem like ‘work’ – like climbing the stairs too many times, or just being on your feet for too long of periods. This article does a great job of summarizing why rest is so important, and gives some guidelines for the first couple of weeks. The consequences of overdoing it are scary – so make sure you educate yourself, and make sure those around you understand why you need to rest, too.

6. If you’re planning on breastfeeding, have a good support team and make sure to advocate for yourself.

Breastfeeding is the single thing I felt the most unprepared for after having a baby. I knew breastfeeding was hard – but I didn’t know just how hard it is, and how much work it entails. I also didn’t expect to want to breastfeed – and continue breastfeeding – as much as I did. I was fortunate to almost exclusively breastfeed Brady for the first five months of his life. At around four months, I noticed a big supply dip that I couldn’t seem to recover from, and I ultimately had to wean him. However – there are so many things I will do differently the next time around! I didn’t understand how the supply-and-demand of breastfeeding works, how supplementing inhibits that, etc., and I unknowingly made a lot of ‘mistakes’ as a result.

That’s all to say… if breastfeeding is something you think you might even remotely be interested in… make sure to educate yourself really well ahead of time so you’re prepared. Some tools that helped me in my breastfeeding journey… LOTS of nursing bras (since it’s all you’ll be wearing), a Boppy or My Breast Friend pillow, comfy, breastfeeding-friendly clothes that you can either pull down or up, easy snacks you can eat one-handed (like bars and energy balls), and a well-recommended lactation consultant. (If they can come right to your home, even better!)

7. Your six week postpartum check-up is not carte blanche to return to all activity. (Also… postpartum care for new moms kind of sucks.)

When you’re pregnant you have monthly, then bi-monthly, then weekly doctor’s appointments. After you have your baby and are discharged from the hospital, your only ‘postpartum care’ is a single doctor’s appointment at 6 weeks. At this point, they either give you the ‘all clear’ to return to exercise, and life as usual, or not. However, life at 6 weeks postpartum is anything but normal! And especially, life with a 6-week-old newborn is anything but normal. It’s important to remember that 6 weeks is a semi-arbitrary number, and that nothing *magically* happens right at the 6 week mark.

Also, while you might be cleared to exercise at 6 weeks, that doesn’t mean you can, or should, return to all exercise. The new research on returning to running postpartum states that most women should wait 12 weeks before running after delivery. (More on this to come in a future post.) While walking and some strength training is fine at 6 weeks, it’s advised to wait much longer before returning to high-impact activities.

8. Incontinence is very common, but is NOT ‘normal’!

Peeing yourself or losing control of your bladder when you run, jump, or sneeze is very common after having a baby. However, it is NOT ‘normal’! This is a sign of pelvic floor dysfunction, and unfortunately, because there’s been such a lack of education for so long, older relatives or friends may try to convince you this is just ‘the new normal’ once you have kids. That is not true, and if this is something you’re experiencing, you should see a professional to correct it and to strengthen your PF. I highly, highly recommend all women make an appointment with a pelvic floor physical therapist after they deliver. Whether you have any symptoms of pelvic floor dysfunction or not, it’s great preventative care and can help you stay on top of any issues down the road. Fellow Rhode Islanders – I used Jennifer Reynolds of Reynolds Physical Therapy and can’t recommend her more highly!

9. Everything gets better after the first two weeks – and then in two weeks increments after that.

This was the single best piece of advice I received after having Brady. The first two weeks after having Brady were a complete haze of sleep-deprivation, feeling overwhelmed, and feeling really unlike myself. At right around the 2 week mark, we started getting a little more confident; we started being able to read and respond to Brady’s cues better; and we started getting (slightly) longer stretches of sleep… all of which felt like a godsend. This happened again at the 4 week mark, and then the 6 week mark, and then the 8 week mark. During tough times, I started using the motto, “We just have to make it through the next 2 weeks, and then it will get better!”

10. This, too, shall pass.

The most important thing to know about the fourth trimester is that ‘this, too, shall pass.’ Some people love the newborn phase, and some people do not. But whatever you’re going through, it really is all temporary. Connecting with other moms – whether IRL or online (via Facebook groups, for example) – can help reassure you of this and be a source of comfort. It can really help to have others going through the same things you’re going through and to hear that you’re not alone. Other moms will also do a really good job of showing you how much better and easier things get with time!

If things are not getting better for you and you feel stuck, depressed, or at a low point you just can’t work out of, there are amazing mental health professionals who are experienced in exactly this type of thing. Never be afraid to advocate for yourself and reach out to talk to someone.

My Favorite Cookbooks

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I love cookbooks. I have a whole bookcase devoted just to them in our house. I know you can get free recipes from a lot of different places nowadays – Instagram, Pinterest, food blogs, etc. I use all of these, too, but I’m also very devoted to my physical, hard-copy cookbooks. Maybe I’m old-fashioned, but I love being able to actually hold something in my hands, flip through the pages, and look at all the beautiful, glossy photographs.

When I sit down on a Saturday or Sunday to plan our meals for the week, first I start by seeing if any recipes I saved (on Instagram or Pinterest) are really catching my eye. If so, I’ll start with those. But then I open my cookbooks. I have a lot of tried-and-true favorites from these, but I’m also discovering new ones I haven’t tried all the time. There are so many cookbooks out there, but the trick is starting with just a handful of really good ones that won’t let you down.

I wanted to share my most tried-and-true favorites – cookbooks that I’ve made dozens of recipes from and where everything is fantastic. These run the gamut from entirely plant-based and gluten-free, to just a general emphasis on whole foods (and inclusive of foods like whole milk, butter, regular flours). I recommend trying all of them. Even if you’re not vegan or vegetarian and eat meat (like us), we can all benefit from adding more plant-based meals into our week, and I get so much inspiration from these authors.

If there’s a great cookbook you think I’ve missed or that I should read – please let me know in the comments!

Start here!

If you’re new to cooking; if you want to get into cooking; if you’ve never cooked a thing in your life… start with these two books. They’ll teach you everything you need to know, and they break things down into a super accessible, easy-to-read (and learn) format. I love Salt, Fat, Acid, Heat for all its diagrams and cute drawings, and I love How to Cook Everything as a resource for – literally – how to cook anything you could want to cook. Don’t know what to do with those steak tips you bought? Check the book. Don’t know how to make a basic mashed potato, or marinade a chicken thigh? Check the book.

I promise – anyone can learn to cook, and it’s not something you’re either born with or not.

Samin Nosrat’s Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking

Mark Bittman’s How to Cook Everything

My All-Time Favorite Cookbooks

Minimalist Baker’s Everyday Cooking: 101 Entirely Plant-Based, Mostly Gluten-Free, Easy and Delicious Recipes – Dana runs one of my favorite go-to food blogs, so it’s no surprise I bought her cookbook and love every recipe in it. All of her recipes require 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare. It’s a super accessible, fun way to cook healthy and eat more plant-based.

Favorite recipes: Coconut Whipped Cream (p. 8), Ginger Colada Green Smoothie (p. 25), Double Chocolate Gluten-Free Waffles (p. 30), Banana Chocolate Pecan Muffins (p. 53), The House Salad (p. 91), Better-Than-Restaurant Vegan Nachos (p. 156), Pizza Burgers (p. 181)

The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out – Angela has been a food blogger since 2008 and was one of the first I ever started following (many, many years ago)! She is a vegan, so all of her recipes are entirely plant-based – but I regularly make them for big meat-eating crowds.

Favorite recipes: Classic Green Monster smoothie (p. 57), Life-Affirming Warm Nacho Dip (p. 83), Sweet Potato & Black Bean Enchiladas with Avocado-Cilantro Cream Sauce (p. 147), Quick & Easy Chana Masala (p. 163), her Glo bars (p. 215 & 217), Mother Nature’s Apple Crumble (p. 243)

Run Fast. Eat Slow.: Nourishing Recipes for Athletes – I truly think I’ve made almost every recipe in this cookbook, so it was very hard to choose favorites! This cookbook was written by professional runner Shalane Flanagan and her college teammate – and RD – Elyse Kopecky. Their food philosophy emphasizes whole foods with lots of healthy fats, carbs, and micronutrients to support active lifestyles. They are anti low-fat/low-carb/low-calorie for runners and other active people, and this is the cornerstone of my nutrition philosophy as well!

Favorite recipes: Superhero Muffins (p. 42), Banana Bread French Toast (p. 51), Fish en Papillote with Lemon and Olives (p. 125), Whole Roasted Chicken with Herbs (p. 130), Wild Salmon Sweet Potato Cakes (p. 142), Mighty Marinade (p. 176), Spelt Banana Bread (p. 183)

Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes – The sequel to their first cookbook, with an emphasis on quick, easy-to-prepare meals. I highly, highly recommend buying both!

Favorite recipes: Can’t Beet Me Smoothie 2.0 (p. 52), Honey Balsamic Grilled Chicken (p. 135), Slow Cooker Pulled Pork (137), Bonk Burgers (p. 139), Turkey Trot Meatballs (p. 147), Sunday Sweet Potatoes (p. 161)

Deliciously Ella: 100+ Easy, Healthy, and Delicious Plant-Based, Gluten-Free Recipes – Ella is another of the first food bloggers I ever started following. She is based in the UK, and it’s been so fun watching her rise to fame (she now has 1.7 million Instagram followers). All of her recipes are plant-based, gluten-free, and place an emphasis on whole foods.

Favorite recipes: Mexican Quinoa Bowl (p. 49), Superfood Bread (p. 80), Sweet Potato Wedges (p. 132), Sweet Potato Pancakes (p. 163), Sweet Potato Brownies (p. 166), Easy Avocado Chocolate Mousse (p. 169), Mint Chocolate Milkshake (p. 219)

Half Baked Harvest Cookbook: Recipes from my Barn in the Mountains – You have to buy Tieghan Gerard’s cookbooks, but you also have to read about her story. She lives in a beautiful farmhouse in the mountains of Colorado that she restored and renovated herself, and makes amazing, beautiful food from scratch all day long. (OK, I kind of think this is my dream…) She grew up in a family of nine and started cooking as a way to pitch in to feed everyone. Now she runs an award-winning food blog and bakes up recipes like Earl Grey Lemon Ricotta Pancakes with Salted Maple Butter, Crispy Chipotle Chicken Tacos with Cilantro Lime Ranch, and Flourless Chocolate Espresso Cake. She has some of the most creative, delicious recipes I’ve tried. Her emphasis is more on real food made from scratch – less on making things “healthy”, per se – but you can modify and make substitutions, if desired.

Favorite recipes: Crunchy Oats ‘n’ Honey Bars (p. 26), Caprese Quinoa Bake (p. 86), Pumpkin and Oregano Butter Gnocchi (p. 106), BBQ Chicken Cobb Salad with Avocado Ranch (p. 118), Root Vegetable and Sage Pesto Baked Salmon (p. 154), Blackened Mahimahi Tacos (p. 167), Pan-Fried Sesame-Crusted Tilapia (p. 168)

Half Baked Harvest Super Simple: More Than 125 Recipes for Instant, Overnight, Meal-Prepped, and Easy Comfort Foods – I might like this cookbook even better than Tieghan’s original. So many amazingly creative recipes, with a focus on quick and easy-to-make meals. Try to flip through this cookbook and not drool! She’s really done it all with this one.

Favorite recipes: The Best Pressure Cooked Mashed Potatoes (p. 62), Cacio e Pepe Brussels Sprouts (p. 65), Everything Bagel Salad with White Beans and Pesto (p. 80), Curried Thai Spring Roll Lettuce Wraps (p. 155), Sun-Dried Tomato Turkey Meatball Bake (p. 196), Sheet Pan Cuban Steak with Avocado Chimichurri (p. 206), Parchment-Baked Greek Salmon and Zucchini (p. 227)

My Perfect Salmon Burgers

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Burger nights quickly became a favorite this Summer. I love making lean ground beef burgers, turkey burgers, and chicken burgers with all different kinds of toppings – and usually some sort of potato wedge on the side. (Maybe a good cocktail, too!) We don’t have an outdoor space (something we’ve been sorely missing during COVID), but this meal feels like it should be enjoyed outside on a great patio.

Salmon burgers were a new addition to the arsenal this year, and I’m really proud to have perfected this recipe. We’ve made these again and again, and I think they’d be a big hit for a crowd, as well.

I love making my burgers from scratch because I can pack it with all kinds fresh herbs, spices, and healthy add-ins for extra punch. So much tastier and more flavorful than store-bought!

I use almond flour and an egg to bind my burgers, instead of breadcrumbs, and I use lots of freshly-chopped parsley for color and pep.

If you give these a try, let me know how you like them! I’m already drooling looking back at these photos, and can’t wait to make them again!

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My Perfect Salmon Burgers

  • Author: APRÉS RUN
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Category: Dinner
  • Method: Bake
  • Cuisine: Healthy
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Description

Easy, suuuper flavorful, and healthy salmon burgers. These will turn you off of store-bought forever!

Scale

Ingredients

  • 1 pound salmon fillet, skin and pin bones removed
  • 1/2 cup almond flour
  • 1 egg, beaten
  • 2 tablespoons dijon mustard
  • 2 cloves minced garlic
  • 1 tablespoon lemon juice
  • 1/2 cup chopped parsley
  • Sea salt and freshly ground black pepper

Instructions

  1. Preheat your oven to 450º F. Line a baking sheet with parchment paper, and set aside.
  2. Using a large, sharp knife, remove the skin from the salmon and discard. Finely chop the salmon flesh (the finer the better), and toss into a large mixing bowl.
  3. Add almond flour, egg, mustard, garlic, lemon juice, parsley, and salt and pepper to taste.
  4. Stir until just combined.
  5. Optional: Cover mixing bowl with plastic wrap and let set in the fridge for 30 minutes to firm up.
  6. Form mixture into four large patties, place on baking sheet, and bake in the oven for 15-20 minutes. Flip your patties halfway through.
  7. Let patties cool, then serve and enjoy! We love topping with an avocado oil aioli, pickles, and/or a slice of vegan cheddar. But the possibilities are endless.

Keywords: burgers, healthy burger recipes, salmon burgers, salmon burger recipe

My Super Practical, Easy Meal Plan & Prep Strategy

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AKA, How to Meal Plan Without It Taking Over Your Life

I have been doing some combination of meal prepping and/or planning for a long time. When I first moved out on my own after college, I did a super intensive once-weekly meal prep where almost every meal was accounted for (breakfast, lunch, dinner, plus snacks). Later, I scaled back to just prepping one or two meals per day. I’ve also experimented with just prepping interchangeable parts of a meal – such as a bunch of grilled protein and roasted veggies. Having a few staples on hand made for quick and easy (and versatile) meal assembly throughout the week. Each of these has worked really well for me at different points in my life – however, these days I tend to favor a much more flexible approach.

The purpose of this post is to show you that there is not just *one* way to meal prep or plan, that it should ultimately fit YOU and YOUR life, and that there are a lot of old ideas of what meal prepping and planning are or should be. For instance, you can meal plan and prep, and it can have nothing to do with a “diet”. It also doesn’t have to be super rigid and mean you can “only” eat the foods you’ve planned and/or prepped.

Every week on my Instagram page, I share the week of dinners I have planned for us. (You can follow me here, if you don’t already!) I save past weeks on my story highlights tab titled “Weekly Meals”, so you can scroll back through for inspiration. I share what we eat each week because I know others are looking for meal planning inspiration, and I hope it encourages you to be more creative (and have more fun) in your own kitchens. I also get great feedback every time I post these – and recently I’ve been asked to share exactly how we meal plan and prep on a week-to-week basis, broken down into simple-stupid steps.

Behold… from the iPhone archives. This was how I first started meal prepping, when I would make a week’s worth of breakfasts, lunches, dinners, and snacks at a time.

Why do I meal plan?

  • I love filling our home with healthy, nourishing food. We feel better when we eat well, our runs and workouts go better when we eat well, we get sick less, we sleep better. And as you probably know, eating healthy takes a little bit of work and thinking ahead to make happen.
  • Healthy food is not cheap, and wasting food sucks. Meal planning has helped us reduce a lot of food waste. Each of the veggies we buy has a purpose, and we no longer get to the end of the week with all of this kale in the fridge we never used. (Who can relate?) We’re not perfect – but the amount we throw out at the end of the week has definitely gotten better.
  • It helps keep me accountable for cooking. My rule: If a meal doesn’t really excite me, I don’t put it on the menu. I purposefully choose meals that sound really fun and that I know we’re going to enjoy eating. It’s nice having a fun dinner to look forward to at the end of each day, and having it decided ahead of time makes it more likely to happen. We’re less likely to cave at the last minute and order take-out.
  • It saves money, and means less time at the grocery store! You can create your meal plan around your budget (i.e., plan for less steak, fish, specialty items, etc. if you’re trying to cut back on your grocery bill). Having a plan also means you’re not going to buy a ton of food you don’t need, and that you know exactly what you’re going to do with all of the food you do buy. It also means you’re not going to have to make a ton of grocery trips throughout the week (because, surprise, you’re out of x or y). Basically – everything gets streamlined, and meal times become a lot less stress for you.

How to make meal planning and prepping work for YOU

Without further ado, here is, step-by-step, how we’ve gone about planning and prepping our meals.

1. Decide how much time you have/want to spend on planning, prepping, and cooking throughout the week.

What is realistic for you and your lifestyle? Are your weekdays jam-packed, with no or little time to cook? Is cooking something you enjoy, or hate? How much of your time do you spend out of the house, vs. in the house? All of these things might determine what your meal planning needs are, and what your time commitment for planning may look like. No matter what: Create a routine for when and how you’ll meal prep and plan, and aim to keep this as consistent as possible.

For us: We’re both working in the home right now (#quarantinelife), so we don’t need any meals packed right now. If we did, we might need some more prep work to go into lunches. Personally, I enjoy and look forward to cooking dinner every right, and I don’t really want to spend a big chunk of my Sunday meal prepping for the whole week. All of this factors into my needs and time commitment for meal prepping.

2. Decide which (if any) meals you want to prep ahead of time – OR if you want to just prep pieces of a meal.

What meals (if any) make the most sense to plan ahead? Are there any meal times you struggle with? Do you like a lot of variation in your weekly meals – or not so much?

You can plan and prep every single meal of every single day, do a giant batch cook over the weekend, and utilize individual meal prep containers so everything is grab-and-go. This way, everything is cooked ahead of time, and there’s no guesswork in “What am I going to eat?” or “Do we have enough food in the house?” Alternatively, you can pick a few key meals, and/or take a more flexible approach – say, making a week of oatmeal cups for easy breakfasts, and prepping a bunch of grilled chicken and chopped veggies for easy-to-assemble lunch salads.

For us: a healthy, homecooked dinner *most* nights of the week is the cornerstone of our food philosophy. We typically eat the same two or three things for breakfast every day, and lunch might be a hodgepodge or something that varies. But even on a crazy day where we maybe didn’t eat our best, and lunch was cereal shoveled in over the sink (ha!), a hot, homecooked dinner is a ritual we can come back to and feel good about. So right now we focus on planning mainly for that meal. Because we’re working from the home and don’t need whole meals prepped ahead of time, I only prep a few ingredients each week to make our lives easier. (i.e., cut-up veggies and a protein for lunch salads or wraps. And usually a healthy snack to have on hand for the afternoons or dessert.) That’s what works for us right now, but all of this might change when Ryan goes back to working in the office, we have more kids down the road and their schedules get busier, etc.!

3. Source recipes/meal ideas.

I’m constantly saving recipes (or recipe inspiration) I find that I like. I do this in a couple different ways. I read a lot of food blogs, so recipes I find there that I like I’ll save via Pinterest. Occasionally I’ll browse on Pinterest. And I follow a lot of food bloggers/health and fitness pros on Instagram who post recipes – which I’ll bookmark directly into folders on Instagram. Lastly, I have a whole bookshelf in our dining room devoted to my favorite cookbooks – with recipes I want to make flagged or Post-It’d. Step three in meal planning is combing through some or all of these places and seeing what sounds appealing, fun, and interesting for the coming week!

My favorite blogs for recipes: Ambitious Kitchen, Minimalist Baker, Cookie and Kate, Oh She Glows, Gimme Some Oven, Running on Real Food, Love and Lemons, Pinch of Yum, Gathered Nutrition, Creme de la Crumb, Half Baked Harvest.

I don’t search until I find seven recipes I love and want to make. I’ll maybe find three or four. From there I’ll “fill in the gaps” with easy, go-to recipes of my own (like a stir-fry, which needs no recipe… or if we want to a homemade pizza night, we have certain combos we like to do there). Sometimes the simple meals end up being our favorites, and you really don’t need to overcomplicate things. However, I do find it fun to have a few concrete recipes to utilize each week.

4. Create your weekly meal plan, and grocery list.

The next step is putting it all together. Make sure each meal you want to account for is accounted for, and that you have a plan for all of your ‘difficult meals’ (if you struggle to put together a good breakfast, for example). If we’ve been wanting to do take-out from a special restaurant, we designate one day of the week our take-out day and won’t buy food for that day. This helps reduce food waste and surprises. Knowing we’re doing take-out on a certain day also helps us resist the temptation to do take-out whenever we feel like it. (Which is something that got out of hand at one point during quarantine… 🤪)

Here is a sample of this week’s meals.

5. Grocery shop.

Once you have your week of meals, you can create your grocery list. Again, having a plan makes for so much more time-efficient (and cost-efficient) grocery trips, with fewer surprises.

6. Execute.

Lastly, you execute. If you’re doing any meal prep for the week ahead of time, you do that. I find it helpful to have a single day of the week as a meal planning, fridge clean-out, and grocery shop day, and then a separate day of the week for prepping/batch cooking any foods ahead of time. It can feel less overwhelming this way than having to carve out a huge chunk of one day to doing all of this.

No matter what – remember that meal prep doesn’t have to be all-or-nothing. Even if your goal is to prep two meals ahead of time, but you’re only able to get to one, you’re still making your life a lot easier and doing great work. Some weeks I have really ambitious goals for the food I want to prep ahead of time, and it just doesn’t happen. Things ebb and flow, which is why making planning just that one meal per week (dinners) has been so helpful for us. We know that – at the least – we have a great plan for our dinner each night, and that that meal is going to be packed with veggies, protein, and some kind of healthy carb.

Some recent meals we’ve made

From clockwise: Chicken and veggie tray bake, taco quinoa salad, chicken sausage, veggie, and sweet potato hash, sticky sesame chicken meatballs over brown rice with broccoli, strawberry chicken salad lettuce cups.

Meal planning around different food preferences and dietary restrictions

As someone who has food allergies, I’ve become well-adept at meal planning around different food restrictions. I have to eat gluten- and dairy-free, which means that for the most part, everyone who eats at our house ends up eating gluten- and dairy-free. I’ve never had anyone complain. If you just focus on making really good food with fresh ingredients, and you don’t call out that it doesn’t contain x, most likely people won’t even notice.

Another option for satisfying food allergies and/or different food preferences – try choosing meals that can be easily customizable. This works great for picky eaters. A few examples: build-your-own tacos, pasta bar night, homemade personal pizzas (with different topping options), or tray bakes where, say, half of the lasagna contains meat, and half is just plain cheese. Make it fun, get your kids/guests/significant others involved, and give them control over what they do or don’t want in their meals. It’ll make mealtime less of a stress for everyone.

Baked Vegan Mac & Cheese

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Mac and cheese is the ultimate comfort food, no? I have to avoid dairy due to food allergies, and in my ongoing quest to make dairy-free food that tastes as good as the original… I created this baked mac and cheese recipe that has been a HUGE hit in our house.

Whether you avoid dairy due to allergies, personal choice, or are just trying to add more plant-based foods to your diet – you are going to LOVE this dish!

I make my baked mac and cheese in individual au gratin dishes, which makes them perfectly serving-sized and fun to eat. (The au gratin dishes we have are from Crate and Barrel here. They’re super affordable and hold up really well at high heat!) One recipe makes four ‘normal-sized’ servings – or two servings for very hungry people. (I always make this disclaimer, because we normally fall into the latter group 🤣)

A good high-speed blender or food processor is the workhorse of this recipe – as you’ll be making your own breadcrumbs and blending your vegan cheese sauce in it.

For those who have never made their own breadcrumbs – don’t be intimidated. It’s super easy, I promise, and gives the mac and cheese a great added texture.

The silky vegan cheese sauce (made from cashews, nutritional yeast, lemon juice, and spices) thickens up beautifully after being baked in the oven.

If you give my mac and cheese a try, I hope you’ll let me know in the comments down below!

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Baked Vegan Mac & Cheese

  • Author: APRÉS RUN
  • Prep Time: 25
  • Cook Time: 15
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Cuisine: Healthy
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Description

Your favorite comfort food – made plant-based. We love this healthy baked vegan mac and cheese on weekend nights in PJs and with a good movie.

Scale

Ingredients

Pasta

  • 12 ounces macaroni (gluten-free if necessary)

Breadcrumbs

  • 2 slices hearty bread of choice, toasted (use gluten-free if necessary)
  • 1 teaspoon olive oil
  • 1 teaspoon minced garlic
  • Salt and pepper, to taste

Vegan cheese sauce

  • 1 1/2 cups raw unsalted cashews
  • 2 cups water
  • 1/3 cup nutritional yeast
  • Juice of 1/2 a large lemon (or 2 teaspoons vinegar)
  • 1 teaspoon minced garlic (or 3/4 teaspoon garlic powder)
  • 1/2 teaspoon onion powder
  • 2 teaspoons dijon mustard
  • Salt and pepper, to taste

Additional

  • Smoked paprika, to taste
  • Vegan butter for greasing ramekins

Instructions

  1. Preheat oven to 500º F. Grease 4 au gratin dishes with vegan butter and set aside.
  2. Make your breadcrumbs. Toast 2 slices of bread, then place in a high-speed blender or food processor, pulsing until finely ground. Spread onto a baking sheet, and toss with olive oil, minced garlic, salt, and pepper. Place in the oven for 5 minutes, until golden brown and crispy. Clean the blender or food processor quickly afterwards, as you’ll need this for the cheese sauce.
  3. Bring a large pot of salted water to a rolling boil, and par-boil your macaroni for just 4 minutes. (Note: we are purposefully not bringing it to al dente, as it will continue to cook once in the oven.)
  4. Transfer pasta into individual ramekins.
  5. Meanwhile, combine cashews, water, nutritional yeast, lemon juice, garlic, onion powder, dijon,  and salt and pepper (to taste) in the same blender or food processor as before. Blend on high until smooth and creamy.
  6. Pour the vegan cheese sauce over pasta in the individual au gratin dishes. Toss together. Top with as much breadcrumbs as you prefer.
  7. Place au gratin dishes in the oven and bake for 7-10 minutes, until tops are nice and crispy. Remove from oven and sprinkle each ramekin with a dash of smoked paprika for extra flavor.
  8. Enjoy!

Keywords: healthy comfort food, mac and cheese, macaroni and cheese, healthy mac and cheese, healthy macaroni and cheese, vegan mac and cheese, vegan macaroni and cheese

Gluten-Free Carrot Cake Pancakes with Vegan Cream Cheese Frosting

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It’s no secret we love pancakes around here. I’ve done a lot of pancake recipes on the blog, but this one has been a recent favorite. As the weather gets warmer and you’re craving lighter, fresher flavors – try these Gluten-Free Carrot Cake Pancakes, served with an amazing maple cinnamon cream cheese frosting.

It takes a little bit of extra effort to peel and grate your own carrots, and to whip up a separate topping – but it’s a labor of love that’s well worth it, I promise! This is a great Sunday brunch idea for a group – or just a small weekend indulgence for two.

Enjoy!

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Carrot Cake Pancakes

  • Author: APRÉS RUN
  • Prep Time: 20
  • Cook Time: 15
  • Total Time: 35 minutes
  • Yield: 2 servings 1x
  • Category: Pancakes
  • Cuisine: Healthy
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Description

These wholesome carrot cake pancakes are made with oats, lots of warming spices, and sweetened with applesauce and a touch of maple syrup. They’re also the perfect vehicle for my healthy vegan cream cheese frosting. Yum!

Scale

Ingredients

Carrot cake pancakes:

  • 1/2 cup shredded carrots (about 1 large carrot)
  • 1 1/2 cups oat flour
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 2 large eggs
  • 1 cup unsweetened applesauce
  • 1/4 cup unsweetened almond milk
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 2 tablespoons avocado oil (or other mild-flavor cooking oil of choice)

Cream cheese frosting:

  • 8 ounces plain vegan cream cheese (Kite Hill has my favorite consistency)
  • 4 tablespoons maple syrup
  • 1 teaspoon real vanilla extract
  • 1 teaspoon cinnamon

Instructions

  1. First, grate and peel 1 large carrot, or as needed to produce 1/2 cup shredded. Place between two paper towels, and squeeze as much moisture out as possible. Place in a medium mixing bowl.
  2. Add oat flour, baking powder, salt, and spices, and mix.
  3. In a separate large mixing bowl, beat 2 eggs. Add applesauce, almond milk, maple syrup, vanilla extract, and avocado oil. Mix.
  4. Add dry ingredients into the wet, and stir until just well-incorporated.
  5. Let batter sit for 5-10 minutes. Meanwhile, grease a large skillet and heat over low-medium heat.
  6. Use a 1/3 cup measuring cup to spoon batter onto the skillet. Cook roughly 3 minutes each side, or until the edges are bubbly and the opposite side is a golden brown. Flip and repeat. Transfer to a large plate.
  7. While pancakes are cooling, prepare your cream cheese frosting. Using a handheld or stand mixer, beat vegan cream cheese, maple syrup, vanilla, and cinnamon until light and fluffy. Dress pancakes with the cream cheese frosting, and enjoy!

Keywords: pancakes, carrot cake, carrot cake pancakes, gluten-free pancakes, healthy pancakes, healthy carrot cake

Tips for Running in the Heat and Humidity

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Ah, Summer running. Depending on where you live, you might love it, or you might hate it. For those in the northern part of the country, it might feel like a welcome break from a long Winter. For those in the South, it might feel like the dreaded part of the year where running feels like a massive struggle for 3-4 months. I think everyone can agree running in the high heat and humidity is not always fun, and will present some serious mental and physical challenges.

Two basic things to know

  • Running in the heat and humidity requires an adaptation period. Period. For everyone. At first it will suck. It WILL get easier, and you WILL (eventually) heat-adapt. The human body is pretty amazing and can adapt to a lot.
  • The rate at which you heat-adapt, and the degree to which you heat-adapt, will vary wildly from person-to-person.

How heat acclimatization works

Without fail, this time of year I start getting texts from athletes that read, “Omg, I’m so out of shape” or “I feel like I’m not improving”, “I don’t know what happened”, and “I don’t know what I’m doing wrong.” I find it can be helpful to understand what is happening physiologically – it can make you feel a little less crazy when an easy runs suddenly feels impossible and you’re left questioning all your fitness.

Running in the high heat and humidity has been called “the poor man’s altitude training”. Training through hot and humid Summers can actually make you fitter in the long run, because like altitude training, you’re conditioning your body to run with less oxygen in the air. I know some very successful coaches in southern regions of the country who swear by this! After spending a few months training in a lower-oxygen state, when Fall comes and the temperature drops, you’re going to get a supercompensation benefit.

On average, you can expect heat acclimatization to take a full two weeks, or 14 days, of daily running (if you’re going around an hour or more each time). That doesn’t mean running in the heat will feel great after two weeks – but it means your body should be more efficient running in the heat after two weeks. What you feel symptomatically – increased effort and breathing rate, maybe some dizziness and lightheadedness, lots of fatigue post-workout (AKA, struggling) – masks the very sophisticated processes that are happening under the surface! Your blood plasma volume, the stroke rate of your heart, your aerobic metabolism, your body’s self-cooling mechanisms… all of these things are changing and adapting “behind the scenes”, doing a lot of work for YOU!

Tips for running in the heat

My biggest tip for running in the Summertime is prepare, prepare, prepare. Spring and Fall are our ‘sweet spot’ windows where you can get walk out the door and head out for a run without a ton of prep or thought. Running in the Winter and Summer is not going to be like that, and you’re going to have to put a lot more thought and planning into how and when you run. (Also – a reminder to not take those beautifully mild running days for granted… they’re too brief!)

1. Become extra diligent with planning and logistics.

Sadly, in the heat of the Summer we get much smaller windows to run. As much as you can, I recommend picking either early mornings or nights to run, and sticking with your decision. If you try to run in the early mornings some days and do nights on other days, you’re going to end up shortchanging your recovery.

Become a Weather app stalker. Periods of really high humidity, heat, Summer thunderstorms… all things that can thwart your workout plans. The people I know who are most successful running yearround are those who diligently track the weather! Yes – it’s important to practice running in all conditions. But it’s it’s also important to set yourself up for success. I’ve recently become acquainted with the mobile app Dark Sky – which is WAY more detailed and accurate than the regular iPhone weather app. You can use this to help determine and predict the best times of day to run. (Particularly useful if you have a tough session on hand!)

Get creative with your running routes, if needed. Pick as shady routes as possible – even if it means doing shorter loops multiple times. If you have the ability to run by a body of water or on trails, it might be worth a short drive for some relief.

2. Invest in some good gear. I sometimes feel like you need more gear and prep to run in the Summer than you do in the Winter. The important stuff: Lots of sunscreen, a hat, and sunglasses. Light-colored, sweat-wicking gear (it’s often worth it to pay more for the good stuff). If you chafe, make sure to use lots of anti-chafe balm or cream beforehand. Some of my favorite Summer running gear is listed down below!

3. Consider pre-cooling. You can apply ice to the body or ingest ice to bring your overall body temp down prior to running. Important: you should still do your pre-run dynamic warm-up to ready your muscles and help prevent injury, and yes – this will raise your core temperature slightly. The goal of pre-cooling is not to eliminate warming completely. It’s just to help offset how warm you’ll (eventually) get. Try the frozen bandana trick: soak and freeze a bandana (or three) in your freezer for a few hours or overnight. Prior to running, tie the bandana around your neck, head, and/or wrists. These will help to bring your overall body temp down. Women can stick a few ice cubes down your sports bra for the same effect. They will melt as you run. And you can also try an “ice slushy” pre-run. Blend a cup of filtered water with a couple cups of ice, and drink with a straw. For extra electrolytes, you can sub Pedialyte or Gatorade for the cup of water.

4. Perfect your hydration strategy. A hydration strategy includes hydrating pre-run, during your run, and post-run. Pre-run we want to set ourselves up for success. During the run we want to help offset some of our heavy sweat loss. Post-run we want to replenish and repair. Runners who are used to gutting out long (or short) runs without water should realize everything goes out the window during the Summer. Yes – it takes some planning and preparation, and that can be annoying. Yes – it can be annoying to have to ‘hold’ something as you run. But it can have an enormous impact on how you feel and your performance during your run, as well as how you recover afterwards. Two options for taking in water while running are to carry it with you, or stash it somewhere along your route. You can stash bottled water in a bush, behind a tree, or even in your mailbox (and do loops past your house).

People often get caught up with how many ounces they should be drinking per day and want a specific number. RDs I’ve worked with in the past – as well as research I’ve read – recommend monitoring the color of your urine (gross, but it works) and not fixating on a number. The bottom line is the amount you need can vary drastically day-to-day – especially in the Summer – and it’s going to vary enormously person-to-person. There are calculations you can use, and tests you can perform to determine your unique hydration needs, but monitoring the color of your pee has been shown to be just as effective, or nearly as effective, as many of these calculations. And it’s much simpler.

Heavy sweaters and/or those prone to cramping may want to consider salt tablets for offsetting their sweat loss from running. Many of my runners have had success using these in hot-weather training and racing. All runners in training should make sure they’re taking in some form of electrolytes throughout the day. Drinking water alone is not enough to stay truly hydrated, and without electrolytes your body won’t retain all the fluids you’re taking in. Too much plain water can also dilute the content of your blood.

For more specific questions about unique hydration needs (and/or if you have any health issues that predispose you to dehydration), defer to an RD.

5. Let go of your ego on easy days. Adjust your expectations on hard days. On easy days – SLOW DOWN!!! No, really. Sloooow down. Let go of your ego, and remember that: 1) Most people will find it very difficult to actually run ‘too slow’ on their easy days. Conversely, most people run way too fast on their easy days. This means you have a much greater chance of running too fast than too slow. 2) Recognize what our goals are for easy days. To build the aerobic system, and to aid in recovery/bloodflow between hard days. View easy days as just a check in the box. If you do it, you win. If you don’t, you lose. All you have to do is show up, and run the miles.

On quality days, give yourself a range of paces to hit, vs. one specific number. This chart will help you adjust your pace for the dew point you’re running in. If numbers in general are really getting in your head, consider switching to training by effort. And always have a bail-out plan if needed. It’s better to be safe than sorry in regards to heat illness, and something is always better than nothing in running. (That’s especially true in the Summer!) Don’t get caught up in the perfectionism trap, thinking that if you can’t complete the workout ‘perfectly’ as prescribed it’s been a total waste. You’re likely still getting a lot of benefits.

6. Beware of appetite loss post-workout. It’s not uncommon to lose your appetite after hard workouts or races. It’s even more common after hard workouts or races in the heat and humidity (sometimes even after easy runs). Don’t confuse a lack of appetite as a sign you shouldn’t/don’t need to eat post-workout! Getting *something* in is always better than nothing – whether it’s liquid calories, a handful of gummies or fruit snacks, a sugary protein bar that you have on hand and can stomach.

7. Cut yourself some slack, and know that you don’t always need to be a hero. For Type A runners who derive a lot of their enjoyment and satisfaction from hitting ‘normal’ splits and certain mileage – it’s easy to let Summer running to feel defeating. My biggest piece of advice is to cut yourself some slack, acknowledge that your body is working really hard for you, and take ‘breaks’ where you can get them. You don’t get a medal for running in 80+ degrees and 90+% humidity. If it’s going to dangerously hot and humid – OR if you just need a break – run inside on the treadmill! The treadmill is a great tool, and you’re no less of a runner for using it.

Favorite Summer running gear

  1. Water-carrying solutions – I’ve crowdsourced favorites from runner friends and athletes over the years, and these have been the most commonly recommended:
    1. For a vest style – Nathan VaporHowe
    2. For a handheld style – Nathan SpeedDraw Plus Insulated Flask (it also has a large pocket for storing gels)
    3. For carrying on your back – Orange Mud HydraQuiver Single Barrel (sits on your very upper back, is easy to grab, and doesn’t bounce!)
    4. For multi-hour runs or long runs “off the grid” – Many ultra runners I know swear by Ultimate Direction water packs
  2. Sunscreen – I am all about Supergoop since discovering them this year. It’s a “clean”/nontoxic sunscreen brand that’s good for the environment, and I’ve found it holds up really well while working out. I use the Unseen Sunscreen for everyday and for runs 40 minutes and under, and the PLAY Everyday Sunscreen for longer runs/periods of sun exposure.
  3. Running sunglasses – Goodr makes great super affordable running sunglasses that won’t slip down your face, even when you sweat. Tracksmith makes a great, pricier – but luxurious – option.
  4. Anti-chafe gel – A few favorites are Body Glide (sold at most running stores), and Squirrel’s Nut Butter and Megababe Thigh Rescue (for natural/nontoxic options).
  5. Salt chews – My athletes who are heavy sweaters have had great success with SaltStick Fastchews. They’re a great, portable electrolyte option and can help prevent muscle cramping or dehydration-related issues down the road.
  6. Electrolyte mixes – Skratch Labs, Liquid IV, and Nuun are three favorites of mine as well as runner/coaching friends’. Everyone’s stomachs are going to be unique in what they can handle, what settles what, and what feels and tastes good. I recommend buying sample packs of as many different brands and flavors as possible and testing them all to see what works for YOU.
  7. Post-run clean-up – Megababe makes Shower Sheets (bonus: they’re biodegradable), Ursa Major makes my favorite face wipes, and I love Lush’s all-natural body sprays. All of these products are great for stashing in your running bag and freshening up post-workout on the go (or tiding you over in between showers).