APRÉS RUN

I always knew I wanted to be a mom, and I always knew I wanted to have a big family, but oddly enough, it wasn’t until getting pregnant that I realized I’d actually not spent a lot of time *thinking* about having a baby. For some reason – and maybe others can relate – I always imagined the little feet running through the house, family mealtimes, carting a bunch of kids off to sports practices and games. But I kind of glazed over the whole pregnancy, birth, and having a newborn experience – ha! But we both love being parents, and we’ve just figured all the other stuff out along the way.

We spent a lot of time learning and preparing for Brady when I was pregnant. We took a horrifying birthing class at our hospital (never. again.), we took online newborn prep classes, I did a ton of registry research, we spent hours and days preparing his room, washing all his clothes, and getting all his gear ready. And still, there were a lot of things we missed. The two biggest things I felt grossly underprepared for as a new parent was with how hard and how much work goes into breastfeeding, and how hard the first two weeks with a newborn are. One of the best tips a family friend gave us was to research sleep training and getting Brady on a schedule. As type A people who love and thrive off of schedules and routines (and were very, very sleep deprived), this immediately had us interested. That very night I started Googling and even ordered a few books off of Amazon. Below I’ll share how we first got started with sleep training, what we’ve learned along the way, and what a typical day looks like for Brady now.

Disclaimer: I realize sleep training is not for everyone, and you should do your own research on whether it’s right for you and your family. Sleep training has worked GREAT for our family. (I truly maintain that this is the best thing that ever happened to us as parents!) We chose to sleep train Brady because we believe sleep makes everyone better. When Brady sleeps well, he’s much happier, less fussy, and in turn fights sleep less. When we as parents sleep, we’re happier, less stressed, and able to be better, more calm and level-headed parents. We also believe that routine and consistency is great for babies, and having some predictability to our days truly helped us all to thrive and not hate the newborn stage.

What is sleep training?

Sleep training is teaching your baby to fall asleep and stay asleep independently. This means you put baby in their crib drowsy but awake and without having to rock, nurse, sway, or shush them completely asleep each time.

A myth about sleep training is that it’s cruel, you let your baby cry all night, and they develop abandonment issues. That is definitely not the case, or at least, it’s not been our experience with the program we followed. Personally, we found Brady cried much more before he was sleep trained (or when he was going through sleep regressions early on), vs. after sleep training. After sleep training he’s been so much happier since he’s so well-rested! The program we chose to follow (Moms on Call) only lets your child cry for set periods of time – starting at 3 minutes and gradually getting longer as they get older. But you’re NEVER abandoning them or leaving them for long stretches of time.

With that being said, I don’t think sleep training will be right for you if: 1) you don’t like schedules or will have trouble being consistent with a schedule, 2) you can’t handle ANY amount of crying from your baby, or 3) your partner doesn’t or won’t buy in. I really believe you have to be a team on this, so if one partner is not totally invested or is going to deviate from/undermine the plan when you’re not around, it’s probably not going to be that effective. Sleep training is also only for healthy babies who are continuing to gain weight. So if your baby has complex medical issues or is having trouble keeping weight on, it may not be recommended to sleep train, and you may have to add in extra feeds, keep a certain number of nighttime feeds, etc.

Our experience with sleep training

We started sleep training Brady right at 2 weeks, which is the earliest they recommend getting your baby on any kind of schedule. (Note: You definitely do NOT have to start this early… that’s just what we did! Two weeks in, for us, felt like 2 years, we were very tired, sleep-deprived, and desperate to get on any kind of a schedule.) At two weeks we gave ourselves – and Brady – a lot of grace with the process, and of course added in extra feedings as needed… realized that naps would not be perfect yet… etc. But even having some semblance of a structure to our days made a huge difference for us.

We gradually got more and more strict with it as we felt Brady was ready. I would say around 4-6 weeks we tried to be as firm and consistent with the schedule as possible, because that’s what was recommended to us and what was recommended for the best results. We still had plenty of ups and downs along the way, and there were times when Ryan wanted to quit the program and was really questioning if things were working. But I will tell you it allll pays off when you start getting those first nights of longer sleep! Now we are 100% believers and we (especially my husband) will shout it from the rooftops to anyone who asks.

At 5-6 weeks, Brady was going down to sleep between 9 and 9:30 and sleeping until 3 or 4 AM. At that point we’d gotten him to that single middle-of-the-night feeding, and he’d go back to sleep afterwards until 6 or 7 AM. Between 6-7 weeks he went through a bad sleep regression, started waking up 2-3 times again in the middle of the night, but once we made some changes to his schedule, things got a lot better from week 7 1/2 or so on. He’s been sleeping through the night (7:30 PM – 7 AM) now since he was 13 or 14 weeks, and we’ve never looked back! We’d heard terrible things about the 4 month sleep regression and were so nervous as to how it would affect him… but he just skipped right over it, along with every other sleep regression, since then! When we go in to wake him up in the morning, 99% of the time he’s happy, smiling, giggling. Occasionally he will wake up a little before 7 (sometimes as early as 6:00), but he’ll either play quietly in his crib until them, or go in and out of sleep again. We never go in to get him before 7, unless he’s sick or there’s an emergency.

When we first started implementing Brady people thought we were crazy and being too strict. Now, we constantly get compliments on how sweet and well-behaved he is, and how well and often he sleeps. We’ve also gotten a lot of ‘wow, you’re so lucky you have such a great sleeper!’, but I can assure you that is definitely not the case! It was a lot of hard work and consistency that got us to this point.

The Moms on Call approach

The first book we read about sleep training/newborn sleep habits was On Becoming Babywise – which we loved and which really taught us a lot. Ultimately, though, we still had a lot more questions, and we were left wanting more specifics, more sample days, more concrete details, etc. Serendipitously, at around that time a few bloggers I follow posted about the Moms on Call approach and how well it was working for their family. I started doing my own research and immediately felt like this was the right style for us. It laid everything out super clearly, gave you sample days to follow (with built-in flexibility for your own babe… especially as you gradually wean those nighttime feeds). It also serves as a complete baby care guide, and we learned a ton about safe sleep habits, bathing, dressing, feeding, and first aid for Brady in general… which we’re so grateful for.

Side note: there are plenty of other sleep training approaches out there. Taking Cara Babies has been a really popular one, but I recommend reading about their recent controversy before you decide whether or not you want to support them. You can also choose to hire an independent sleep consultant (Google newborn/infant sleep consultants… there are tons in every area!). I know a lot of people who have done this. Even just spending time learning via social media is a great place to start, and a great way to find what resonates with you. There are a lot of baby sleep accounts out there.

Moms on Call is a baby care guide – as well as a sleep training method. It gives you age-appropriate routines and guidelines, with the goal of helping your baby work towards sleeping through the night. They follow a wake-eat-play-sleep routine, and teach you how to optimize your baby’s ‘wake windows’ during the day to ensure they’re getting enough rest – not too much that they’re wide awake come bedtime, but also so that they don’t become overtired and start resisting sleep. (We definitely found that the latter was a thing that happened with Brady! That’s part of why good, consistent sleep habits have been so key for us.)

Moms on Call uses something called soothing rounds to held you extend nighttime sleep. Soothing rounds are where you wait a certain number of minutes after your baby wakes up crying (this varies depending on the baby’s age… but it’s never very long) before going in, soothing them, maybe offering a paci, and giving them a chance to ease back into sleep. You’ll do this for 3 times total, and if they’re still fussy, you get them up to feed.

Starting at 12 weeks on you can choose to use the ‘cry it out’ method for getting your baby to sleep completely through the night (7:30-7)… IF you choose. We waited until about 13 or 14 weeks to do this, but honestly, it ended up being way better than we expected – and so many other Moms on Call moms have said the same thing. Many moms don’t end up having to do CIO at all, as their baby starts sleeping through the night on their own. The first night we did CIO, Brady cried on and off for about 2 hours, but that was it. That one night was really hard, but the next night he cried on and off for maybe 30 minutes… then he’s been sleeping through the night ever since.

We got started with Moms on Call by buying the Moms on Call 0-6 Months book on the Kindle app. (You can also by a hard copy.) I loved having it on my laptop, as I referenced it constantly! They have books for each baby phase, all the way up to the toddler years. We’re now using the 6-15 Months book and are already sad for when we graduate from the toddler book… Moms on Call has been such a great resource for us every step of the way! 😭 The books are really short and easy to read, which new moms will appreciate. It’s a pretty straightforward approach, and the books will tell you everything you need to know.

The other benefit to Moms on Call is the incredibly active, supportive Facebook group. You get access to the group (should you choose) when you purchase one of their books. There’s currently 16,000 members in the group, and it’s been an amazing resource for me, personally. Anytime I’ve posted a question or was looking for help/support, dozens of other moms rushed right in to comment and offer their tips and experiences. This alone has been just as useful as the books themselves.

What a sample day looks like at 11 months

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Right now, Brady is 11 months, and his days look like this, per the Moms on Call philosophy. (Note: most 11 month olds will take either 1 longer nap or 2 1-1/2 hour naps. Brady is still taking 2 2-hour naps, so we’re rolling with that for as long as possible!)

7:00 AM: Wake-up. Change. 6-8 oz. bottle.

Play time.

8:00 AM: Breakfast of solid foods.

Play time.

9:00 – 11:00 AM: Morning nap

11:00 AM: Wake-up. Change. Snack bottle of 2-4 oz.

Play time.

12:00 PM: Lunch of solid foods.

Play time.

1:00 – 3:00 PM: Afternoon nap.

3:00 PM: Wake-up. Change. Snack bottle of 2-4 oz. + a solid foods snack.

Lots of play time until dinner. We’ll sometimes do a stroller walk either during this window, or before his 1:00 nap.

6:00 PM: Family dinner. We all sit down together (Brady at his highchair), and 90% of the time he’s eating some version of what we’re eating. He’ll also have a snack bottle of 2-4 oz. with his meal.

6:30 PM: Nighttime routine – bath, PJs, book, and a big 6-8 oz. bottle. We do bath time every night, not necessarily because he needs it, but for the routine aspect per Moms on Call. It’s a nice way for him to wind down and get out some of his energy from the day.

Sometime between 7:00-7:30 PM: Lights out. White noise machine on. We kiss Brady, put him in his crib, and he’s asleep within anywhere from 0-10 minutes.

A week or two ago on Instagram stories, I asked what questions about running and strength training you had, and I got some really terrific responses! Instead of doing a Q&A on Instagram, I decided to compile all your questions and answer them in a blog post so they don’t disappear after 24 hours. Going forward, I think I’m going to make this a regular series! What one person struggles with a lot of other people are probably struggling with, so I think we can all learn from and help each other. If you have a question you’d like to be included in a future Q&A post, feel free to e-mail me or direct message me on Instagram. I’ll also be opening up a question box on Instagram stories again soon.

Q: On normal runs (not speed days, not easy days, more in between) what zone should my heart rate be in?

A: I don’t do a lot of heart rate training with my athletes, and the reason is not because I’m opposed to it – I just think there are better ways of training, and better ways of measuring effort. Your heart rate can be affected by so many things, from hydration status, to sleep quality, to stress and anxiety, and more. I find tracking heart rate to be something that really gets into my athletes’ heads – so for many people I personally feel it does more harm than good. They may be a little dehydrated going into a run and see that their heart rate is x beats per minute higher than it was on yesterday’s run. Cue fears about their fitness, wondering if the work is working, and lots of self doubt.

Also keep in mind that wrist-based heart rate monitors (i.e., what you’d get from a GPS watch) are notoriously inaccurate. So I don’t recommend basing heart rate zones off of that data. If you want accurate heart rate data, use a chest strap.

For easy days, the single best way to know if you’re doing it right is to go by effort. As cheesy or boring as it sounds, the ‘talk test’ is still the gold standard. If you can’t hold a comfortable conversation with a friend while running, you’re going too fast and need to slow down. If you can only get in a few words in between breaths, you’re going too fast and need to slow down. Also… because you mentioned ‘in between’ days… this is actually a huge mistake I see among runners! So many runners spend way too much time at this ‘middle ground’ pace, and they end up spinning their wheels because of it. You should be running truly easy A LOT of the time (roughly 80% of your total running, depending on what phase of training you’re in). And the other 20% of the time you should be running hard – doing targeted quality sessions that are really going to move the needle with your fitness. Training in the ‘grey’ middle area is an easy way to ensure you’re not recovered enough in between runs but also not actually stimulating the body enough to improve.

Q: Can you talk more about heart rate training in general? What are your thoughts on it, how important is it to know your heart rate, and is it worth it to get a chest strap for your Garmin? I feel like I have a higher heart rate while running than I should be, and it gets in my head sometimes.

A: Yes! See above! I see heart rate training get in SO many runners’ heads (completely unnecessarily), and that’s why I don’t personally use it often. If you are a data junkie who loves and thrives off of numbers, you might really like and do well with heart rate training. And in that case, yes – I would make sure you have a chest strap for your Garmin because otherwise you’re just throwing shots in the dark. But if that’s you, you should also be able to take that data with a grain of salt and look at averages and trends – not fixating on any one run or workout.

For the majority of people, checking in with your training periodically via either fitness test workouts or tune-up races will help you make sure you’re training at the paces that are correct for you (and going to lead you to improve). As will making sure effort is correct on your easy days and that you can hold a true conversational pace. No obsessing over heart rate numbers necessary!

Q: Strength first, or running first on days you have both scheduled?

A: It depends on a couple different things! First – What are your goals, and what are you trying to optimize? If your #1 goal is to improve your running performance, generally speaking you’re going to want to run first and lift second. If your #1 goal is to maximize your lifting (i.e., lift as much weight as you can) and/OR you’re in a phase where you’re really trying to make strength gains or gain muscle, you should run first. 99% of the runners I work with through my 1:1 coaching fall into the former category, though.

Lifestyle plays a factor, as well. One of the greatest barriers to strength training I see is just getting it in. If you’re likely to procrastinate strength training after your run, try doing it first instead! Note: you’re just going to want to slow down your run afterwards, as you’ll likely be more fatigued, and you should never lift right before a quality session or hard long run. But don’t let ‘perfect’ be the enemy of the good. Consistency is the most important thing when it comes to strength training, and if lifting first means you’re more likely to get it in, I’d want you to get it in in whatever way you can.

Q: Favorite strength moves for marathoners?

A: My favorite strength moves for marathoners are the same as my favorite strength moves for all distance runners! We want to get the big ‘prime mover muscles’ (hips, glutes, core, quads, hamstrings) strong in order to make you stronger, more powerful, more efficient, and more resistant to injury. For runners, I love making squats and deadlifts the main exercise of lifting sessions (there are so many different variations of each of these!), and then playing with different accessory movements from there depending on any specific weaknesses or goals the runners has. Squats and deadlifts are amazing, super functional movements that will never go out of style, and most runners will see great benefits from working on and optimizing these movement patterns.

Q: Are there benefits to wearing different kinds of shoes for different kinds of workouts?

A: There certainly can be! Having a couple different pairs of running shoes you rotate between for different occasions can be helpful for getting the most out of each session. BUT, a couple things to keep in mind… one, I think it’s very ‘trendy’ right now to be really into shoes and to have a ton of different pairs. I’ve always been of the opinion that shoes are just the icing on top and that it’s the training (and all the other little things) that make the runner. I think a lot of people give excess importance to the shoe. In reality, all you NEED is a really good pair of trainers that fit you well, feel good, and don’t get you injured. (And maybe one good racing shoe… depending on your goals and race distance.)

Two, having multiple pairs of running shoes can get expensive quick, as good running shoes are usually upwards of $100 a pair. I’d rather see you focus on optimizing your training first (this is where 90% of your running gains are going to come from), and maybe using that money instead to hire a running coach.

Also, if you’re injury prone, tread cautiously with new (especially lighter-weight) shoes. If you’ve finally found a great pair of trainers that are working for you and keeping you healthy, trying to bring in too many new shoes can be a recipe for re-injury.

If you already have a great training foundation and good running/sleeping/eating/strength training habits, and you want to experiment with rotating in a couple different shoes… go for it! Beyond a great pair of trainers, others to look into include:

• A lightweight trainer – Good for tempo runs, moderate-pace workouts, and road races.
• Event-specific racing shoes – Racing flats (for short, fast interval workouts on the track or grass, and for track or cross country races), or spikes (for track or cross country races). If you don’t plan on racing on the track or cross country, you don’t have to worry about either of these.
• Carbon-plate racing shoes – NOT a necessity, but if you have the $$, these can certainly help you towards your PR goals. These shoes are built with technology that helps you run faster with less effort, so they’re a great option for runners who are working on optimizing that last 2-10% of their potential.

Q: What’s your favorite workout to prescribe to runners?

A: This is a great question! I don’t think there is any one workout in particular. It totally depends on the athlete, their goals, their training history, etc.

A few favorites that I’ve recently loved assigning: short speed ladders (2 minutes, 1 minute, 30 seconds ‘on’, with short rest in between reps and 2-2 1/2 minutes in between sets is a fun one)… I love having even my marathoners do these to infuse a little turnover work. The paces and how many sets I assign will vary based on the athlete.

I’ve also been loving wave tempos for my half and full marathoners, and I always love prescribing lots of steady-paced running… great for building the aerobic system and transitioning to faster (half marathon and marathon paced work) down the road.

Q: Normal to have to stop to pee every 2 miles while pregnant? I’m 19 weeks.

A: Yes!! (And congratulations on running through 19 weeks of pregnancy! That’s an amazing accomplishment!) At 19 weeks baby is really starting to grow in size and may be pressing down on your bladder. It’s super common to have to make multiple pee stops while running. If you’ve not already invested in a maternity support belt, now might be a great time to get one… they can really help to alleviate some of that pressure on your bladder, pelvis, and low back. ReCore’s Maternity FITsplint is a popular model that gets great reviews.

Q: What is a good weekly layout for 3 runs per week + strength?

A: This depends on how many days you’re strength training! The majority of my runners lift 2 days per week, and this is a great sweet spot for many people.

Here is what a sample 3 days of running, 2 days of lifting split might look like:

• Monday – Full body lift
• Tuesday – Easy run
• Wednesday – Quality session
• Thursday – Full body lift
• Friday – Off
• Saturday – Long run
• Sunday – Off

For more advanced lifters/strength trainers, a 3 day lifting split might be feasible. Here’s what that could look like:

• Monday – Lower body lift
• Tuesday – Easy run
• Wednesday – Quality run
• Thursday – Lower body lift
• Friday – Upper body lift
• Saturday – Long run
• Sunday – Off

Q: Are band workouts still effective? Or must you lift heavy all the time?

A: Bands are great, and can be effective for people of all goals and abilities! Like anything, it depends on how you use them. The concept of progressive overload reigns true here. If you’re just starting out with strength training, you’ll likely see benefits from just bodyweight and banded workouts. But at some point you’re going to need to pick up some weights – or else you’ll start to plateau. I am an advanced lifter and frequently use bands in my training, but I use them as either part of my warm-up or for accessory movements. Last year we invested in this door spine set from TB12, and we’ve gotten a ton of mileage from it. You can basically use this the way you would a cable machine – so we do all kinds of different rows, pull-downs, chops, and Pallof presses with it. These would be my accessory-type movements, and then I would still do my ‘big movements’ (squats, deadlifts, presses, carries, etc.) – and some of my accessory movements – with weights.

Q: I have no races ahead… how do I train?

A: The fact that you’re even asking this question is AWESOME and shows you’re super motivated to improve! So congratulations! So many runners are motivated by races only (which is not necessarily a bad thing) – but right now is actually the best time to build your base, create good habits and consistency with your running, and work on any weaknesses. And doing these things now will help take your running to the next level for when races do resume.

This is a pretty loaded question, but first I would start by identifying what you feel your weaknesses are – whether it’s speed, pacing, mental toughness, just plain running consistently enough (or enough mileage), etc., etc.

Pick 2-3 things and devote a focused 2-3 month ‘microcycle’ (mini training cycle) to improving them one at a time. For example, first, focus on just building your mileage up. Then, focus on sprinkling in some targeted speed workouts. Then, devote a cycle to doing longer, strength-building workouts that will set the stage for more race specific work (if you’re aiming for a half or full marathon) down the road. In between, take 1-2 weeks of easy running so that you don’t burn yourself out. And make sure to incorporate either some fitness test workouts, time trials, or benchmark workouts throughout each cycle so that you’ll get concrete feedback on how much you’re improving!

Q: What’s the best strength training to improve shin splints?

A: Getting stronger, period! I tend to see shin splints in a lot of newer and/or younger runners. Most of these runners would benefit from just a great, well-rounded strength training foundation… and most importantly, strength training consistently. But bigger issues I see with people who get shin splints are making training errors (trying to do too much too fast, or not allowing enough recovery time in between runs), or running in the wrong/old running shoes. If you’re struggling with shin splints, make sure you’re replacing your running shoes every 300-500 miles, AND get fitted (or re-fitted) at your local running store to make sure you’re wearing the right running shoes for you.

Q: What’s the best way to build back endurance after lots of time off?

A: Slowly, cautiously, and patiently. Put your ego aside and commit to a slow, patient build… it will be worth it tenfold in the long run to do things the right way and not rush the process. (This is a SUPER common way I see runners get injured!) Be really gentle with yourself, and celebrate every little win along the win. Getting back into shape is hard, and it’s easy to think you’re chugging along for weeks on end without seeing any progress… but the reality is, you’re probably already seeing progress (even if it’s small).

Also – be open to run-walking! I do this with a lot of athletes coming back from extended time off, and it’s a really great way to ease yourself back. Find the amount of running that feels comfortable for you right now (note: comfortable means comfortable, not the most you can do). If that’s only 2-3 minutes of running… great! Start there! Try a few sets of 2-3 minutes of running + 1 1/2 minutes of walking, and over the coming weeks, gradually increase your running intervals and gradually decrease your walking intervals.

Q: I’m turning 40 this year, and while I’m running consistently and well with no injuries right now, I know I need to start strength training to keep doing so. What’s the best way to begin to incorporate it when you’re an avoider/beginner, and during the pandemic when it’s not so easy to go to a gym and have someone check your form?

A: I love this question so much, and I love that you’ve identified that you’ll need strength training to continue running healthfully and strong down the road. Many people don’t realize this until it’s too late, so kudos and congratulations to you for being so wise! There are a couple ways you can go about doing this, but the biggest thing I would emphasize to you is just start. There are a million different programs and philosophies out there, and over time you will find what resonates the most with you and what your body responds to best. But in general, as long as you’re not doing anything dangerous or doing any truly ludicrous programs, consistency with strength training trumps finding the ‘perfect’ program. And at the beginning, you’ll likely see improvement from almost any program because you’re so new to it and ripe with potential.

If you’re a runner looking for strength training programs, the coaching group I’m a part of, Lift Run Perform, offers great monthly programs. I would also consider buying a virtual consult or 1 to 2 virtual 1:1 sessions with a great personal trainer to learn the basics and have someone teach you you proper form. (Feel free to e-mail me if you need recommendations!) Nothing replaces in-person, hands-on care and attention, but there’s a lot you can do via Zoom… you’d be surprised!

You guys.

I don’t mean to be overdramatic…

But if I could only eat sweet potatoes in one form for the rest of my life, it would be as these miso-roasted sweet potato wedges. They’re so good I made them two weeks in a row. You know… for taste-testing purposes 😉

One thing I’m really proud of from 2020 is how I’ve embraced new flavors in my cooking. Last year I tried my hand at Thai food, Chinese food, Korean food, Greek food, Italian food… the list goes on. It’s been really fun experimenting with different flavors and learning from different cultures. These Sweet & Spicy Miso Sweet Potato Wedges are inspired by Asian cuisine. They get their sweetness from a little pure maple syrup, their bite from chili paste and ginger, and their ‘umami’ (or savoriness) from miso. It’s an incredible combination and gives a ton of depth of flavor.

I like to finish them off by drizzling a homemade Green Goddess Sauce on top. It’s not necessary, but it really makes them over-the-top. I make mine from cashews, lemon juice, and lots of fresh herbs. It’s super creamy, cooling, and balances out the subtle punch of the wedges. The recipe below will make a big batch (more than you’ll need for drizzling on the sweet potatoes), and I love storing leftovers in a mason jar in the fridge. It makes an amazing salad dressing, veggie dipping sauce, and even a great base for potato or chicken salads.

If you give this recipe a try, I hope you love it as much as we do.

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Who here was victimized by the cauliflower trend of 2015 on? Me, too. 🙋🏻‍♀️ Cauliflower rice, cauliflower gnocchi, cauliflower pizza crusts… you name it, I probably tried it. And like a lot of people, at some point you start to feel like you never want to eat anything cauliflower again! I’m definitely glad this is a trend that seems to settling into a more healthy middle ground now.

As for me, I’m still embracing cauliflower, but much more sparingly. Cauliflower rice I can do without. Buffalo cauliflower I LOVE and isn’t going anywhere. We do buffalo cauliflower salads, buffalo cauliflower tacos, buffalo cauliflower pizzas (all have been big hits) – and recently I experimented with making homemade cauliflower wings!

The final version I’m sharing today went through two rounds of testing to get just right. If you want good, old-fashioned chicken wings, I don’t think there’s any substitute. But if you’re looking for a fun, lighter snack (OR if you’re plant-based), I think you’re going to really enjoy these. I made them two ways – one with buffalo sauce and one with BBQ sauce – and I served them with a homemade vegan ranch dipping sauce. I hope you love them just as much as we did.

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This is my second year creating a gift guide on the blog. (If you missed it, you can check out last year’s gift guide here.) I LOVE the holidays, and I LOVE gift giving, so this is something I really look forward to putting together. If you’re looking for gifts for the runner or active person in your life, I hope this gives you some creative ideas. Or maybe it helps you pad your own wish list! I like to think outside the box when gift giving, so the items on this list aren’t all *running-related*, per se, but they’re things a lot of things runners like – good gear, good food, strong coffee, and comfortable loungewear for in between training sessions.

Also like last year, I try to include as many small and women-owned businesses as possible.

(1) Lululemon Align Short (6″) – $58

Bike shorts are obviously super trendy right now. I’ll be honest – I’ve never liked this length of short, but the Align line (truly the most amazing fabric ever) converted me. These shorts are super flattering, SO soft and comfortable, and I love the black camo color. I use these for cross training workouts, weights sessions, or for casual everyday wear. (I love pairing them with an oversized crewneck sweatshirt, a la Princess Di!)

(2) Lululemon Down for It All Jacket – $198

If you regularly run in really cold temps, this is THE jacket to have. It will be your secret weapon for Winter running. It’s pricey, but high-quality, and you’ll have it forever. I recommend going up one or two sizes, as it does run a bit small.

(3) Oiselle Flyout Wool Long Sleeve – $86

Oiselle’s amazing base layers never disappoint. Their Flyout Long Sleeve is already a favorite of mine – the Flyout Wool Long Sleeve looks even better, and perfect for Winter running. Who doesn’t want cozy new gear to help you get out for cold, dark Winter miles?

(4) We Run on Art prints – $18

Jess is an amazing creative and small business owner, and she creates the most beautiful pieces of art for runners. Someday when we have a home (and I get a real home office) I want to purchase several of these for a gallery wall. They’re fun and cute and capture what runners are all about.

(5) Lift Run Perform run coaching – $119 – $199/month

Shameless plug (you can read more about my coaching with Lift Run Perform here), but I think run coaching makes an amazing gift for anyone looking to get faster or reach their performance goals in 2021. Whether you’re just trying to start running, have a big PR goal, want to tackle a new distance, or are trying to return to running after having a baby, there is no substitute for hands-on, individualized training. Feel free to reach out via our website (linked above), or e-mail me personally here. We can help you to gift anywhere from 3-12 months of coaching to someone!

(6) Hanselmann Pottery Thumb Cup – $30

For the coffee- or tea-loving runner in your life, there is no better gift than a really great mug. This one from Hanselmann Pottery is one of my favorites, and guests always love it and ask about it when they come over. It has a little indent in the side where your thumb is supposed to go, and is basically made for cozying up on the couch with a warm beverage.

(7) Farmhouse Pottery Mini Mug Ornament – $32

How cute are these mini mug ornaments?! Hanselmann Pottery and Farmhouse Pottery are two of my favorite sources for great handmade ceramics (we have a bunch of their dishware) – and bonus: you get to help support a small business.

(8) Garmin Fenix 6s watch – $699.99

If you’re looking to splurge on someone you love, this is the newest version of the GPS watch I have, and I can’t recommend it more highly. It has a ton of amazing features I’m still learning and playing with, but what I love most about it is how it’s pretty enough to wear as an everyday watch, too.

(9) Jaybird Vista earbuds – $179

This was the best piece of running gear I invested in this year. I have Apple’s AirPods, which I love for walks and doing chores around the house. But these, hands down, are the best wireless ear buds for running. They’re waterproof, sweatproof, have a super long battery life, and have a lot of cool, thoughtful features that tell you they were definitely designed by runners. (For example, you can tap the earbuds once to pause your music, and twice to skip to a new song. I love this feature, since I usually run with my playlist on shuffle mode.) I also love how they come with three different sizes of eargels, so you can find the right fit for your ears.

(10) Chappy Wrap blanket – $135

A Chappy Wrap is on the top of my wishlist this year. I’ve only heard amazing things about the softness and quality of these blankets (they also come in the cutest colors and prints!), and people love how they’re machine washable. I have my eye on the Sea Watch Plaid color, which I think looks so festive for the holidays. (Note: certain styles sell out really fast, so order soon or get on the waitlist for ones you like.)

(11) Sheex Performance Sheet Set – $147

Once you start sleeping in Sheex, you won’t be able to go back to sleeping in anything else. Their performance sheets were created by two former athletes (and NCAA coaches) who wanted to make bed sheets out of the soft, breathable dri-fit fabric they wore to practice. The sheets are designed to keep you cool (great for sweaty sleepers) and comfortable. We have the Performance Sheets in Graphite on our bed right now!

(12) Boathouse Holiday 2-Layer Neck Gaiter – $12.98

How cute are these holiday-themed gaiters from Boathouse? Gaiters and buffs are obviously a necessity for runners these days, and you can never have too many. What I love about the Boathouse gaiters are how they’re double-ply. They’re truly the sturdiest and most protective-feeling ones I’ve run in, which gives you great peace of mind. If you’re feeling really festive, you can also check out their holiday-themed compression gear, as well.

(13) Indie Lee I-Recover Mind & Body Gel – $48

This Indie Lee product has a cult following and is great for rubbing on tired, sore muscles. (People say it’s also a miracle worker for headaches or migraines!) It smells amazing and is made from totally ‘clean’, nontoxic ingredients – great for the health-conscious runner or active person in your life.

(14) LAKE pajamas – $78 – $122 (price varies)

Oh my word – LAKE pajamas are the best of the best. I have been slowly collecting them over the years and have maybe half a dozen styles now. I also got a few of the maternity styles after having Brady, and they were great for middle-of-the-night feeds. This year I bought a set from their holiday collection for Ryan, Brady, and myself, and I can’t wait to give them out on Christmas morning. Their new dreamknit material (henley set linked here) looks absolutely heavenly, too.

(15) MATE organic thermal loungewear sets – Top ($88) and pant ($138)

What do women want? Loungewear! It’s 2020 – don’t buy us jewelry. I have been coveting the thermal loungewear set from MATE the Label for pretty much forever. They use the most amazing sustainable, nontoxic, organic fabrics that truly feel like butter on the body. (Their organic t-shirts are also amazing, too!)

(16) UGG Flufette slippers – $89.95

I love UGG slippers. I think they’re supremely comfy, and they last forever. These slip-ons are equally perfect for resting your feet between training sessions, and snuggling at home on the couch. What better gift to give, since we’ll all be trapped at home this Winter anyway?

(17) Slip Large Slipsilk Scrunchies – $39

These are a must-have for runners and active people, as our hair takes a real beating from all the sweating, washing, and tight ponytails. I wear these silk scrunchies in between training sessions, as I like to give my hair a break from damaging elastics. Bonus: they look really cute, and scrunchies are very much ‘on trend’ at the moment.

(18) Sprouted Kitchen Cooking Club gift membership – $30 (3 months) – $100 (12 months)

I love love love what Sara has created at Sprouted Kitchen (her cookbooks are amazing) – and even moreso what she’s created with the Sprouted Kitchen Cooking Club. SK Cooking Club membership is really cheap (IMO), and you get SO much with it. Each week she sends you a meal plan with 4+ recipes, a full grocery list, tips and shortcuts for planning ahead, and ways to modify things if you have food allergies/different dietary preferences. It was developed for people who hate or feel overwhelmed by meal planning but want to cook more. I love meal planning and cooking already and still get a ton of value from being a member. The library of recipes you get access to is amazing, and I constantly find myself utilizing it in my own meal planning. I think this would make such a thoughtful, unique gift!

(19) Thrive Market Curated Reds, half a case of clean wine – $83.94

For the health-conscious runner in your life who has been wanting to experiment with ‘clean’ wines – this is a great starter pack. All of the wines included come from low impact, organic, or biodynamic vineyards, and the set is hand-picked by a sommelier to be the perfect complement to your holiday festivities. Fans of clean wine say they give you less of a headache and hangover than traditional wines, thanks to the low sulfite content and no added sugar.

(20) Scratch Pasta Co. Quarantine Care Package No. 1 – $32

Support a small, women-owned business, send someone great, homemade pasta, and help a runner fuel their next training session… win-win-win. Scratch Pasta Co. was created by a former chef with training in Italy, and I think her pastas (especially this boxed set) would make a GREAT gift for anyone who appreciates high-quality food and good carbs.

(21) Bolt Coffee subscription – $18+/month

I’m giving a local plug to our favorite roastery. A coffee subscription was one of our favorite investments this year. We started it after COVID hit, and after we had a baby, so having our caffeine delivered right to our door was much appreciated. If Rhode Island does two things really well, it’s donuts and coffee. PVD Donuts unfortunately doesn’t ship, but Bolt Coffee does. I can’t recommend their beans more highly, and the ‘Roaster’s Choice’ package is especially fun as you get new blends to try in each shipment.

Meal planning and prepping is my saving grace and how I make cooking so often work. You can read more about my strategy and approach to that here. However, and full disclosure – cooking is something I truly LOVE and look forward to doing, which helps from a motivation standpoint. I know not everyone is in that boat.

For those who don’t love to cook (or maybe don’t have the time) but like having healthy food on hand, I recommend keeping things as simple as possible for yourself. Canned beans, frozen brown rice, frozen veggies, and meals that can be made in the slow cooker, pressure cooker, or all in one pan are your best friends.

This is one of those meals.

I created this recipe in my attempt to streamline our weekly meal prep. I like to have healthy, easy-to-grab lunches on hand for Ryan and I each week, but I don’t have full days on Sundays anymore to devote to chopping, cooking, and prepping tons of individual ingredients ahead. Enter this easy high-protein taco skillet.

Why I love it:

• Everything comes together in one pan, which makes clean-up a breeze.
• It covers all your nutritional bases in one bowl – with veggies, protein, healthy fats, and slow-digesting carbs. (I like slicing half an avocado on top for extra healthy fats!)
• It’s easily scalable and can be doubled, tripled, or even quadrupled, depending on how many servings you need.
• You only have to chop two things: one onion, and one pepper. The beans and tomatoes come from a can, and the corn is frozen. These small shortcuts add up and are big time-savers.

Last week I tripled this recipe in my giant Le Creuset dutch oven, and it made enough for a full week of lunches for two people, plus some. We never got sick of eating it.

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