Running

Holiday Gift Guide for the Runners and Sweaty People in Your Life

November 20, 2019 by APRÉS RUN

I LOVE the holidays, and I LOVE gifting! So I was so excited to put together my first-ever gift guide for the blog – with plenty of time left to do your holiday shopping. Below I’ve curated some of my absolute favorite products (things I’ve been loving and want to shout from the rooftops), as well as things I’ve been coveting myself – all perfect for the runners and sweaty people in your life.

I’ve included a wide range of products for all budget types (from $ to $$$), and I’ve also tried to include women-run and small or local businesses wherever possible.

Obsession-worthy running gear

(1) Lululemon Speed Up Tight 28″ Full-On Luxtreme – $108 – This is my current favorite Lululemon tight for running (and that’s saying something, because I love my Lulu). It has just the right amount of compression, so it’s supportive but doesn’t make you feel like a sausage; it has big, stretchy side pockets that can safely store car keys, gels, etc.; and it has a nice, thick, comfortable waistband that hits in just the right places.

(2) Lululemon Align Pant II 25″ – $98 – If you think your wife or friend has enough Lululemon Align Pants, you’re wrong. Buy her more colors. If your wife or friend has never *tried* a Lululemon Align Pant, do her a favor and change her life. These are my absolute favorite non-running tights of all time. (Note: I do run in them, but they’re not ‘technically’ running tights, and won’t have pockets for storing things.) They are buttery soft, and have a super flattering high (but not too high) waist. I plan on wearing these well into pregnancy, since they’re nice and stretchy… but they’re just as flattering and forgiving for non-pregnant people who want to indulge in a few extra holiday desserts 🙂

(3) Athleta Speedlight Glow Top – $79 – I love Athleta’s long sleeves for running. They really nail all of the technical details – from the sweat-wicking material, to the length, to the grippy fabric on the bottom seam that keeps it from riding up while you run, and of course – thumb holes. And I love that this style has a little sparkle in it – super fun and festive for the holidays!

(4) Oiselle Crest Vest – $162 – This is on my coveting list. Warm base layers – and vests – are a must for cold-weather running, and Oiselle’s outerwear is to-die-for. I love the high (but not too high) neck and hidden pockets of this design, as well as how well-insulated it is! This is something I would reach for day-after-day on freezing 5 AM runs.

(5) Aftershokx Aeropex Headphones – $159.99 – Something I’ve been coveting big-time! Everyone I know who has these raves about them. They’re wireless headphones that actually stay put in your ears, but more importantly they let you still hear sounds and noises around you for safety. A great tool for all runners – especially women – who do the bulk of their running alone.

For someone you REALLY love (higher $$ items)

(6) Run coaching – $139-159/month – What better gift for a runner than the gift of a (potential) new PR? Obviously I am a little biased, but I’ve seen firsthand how 1-on-1 run coaching has helped people enjoy their running more, set better goals, feel more fulfilled and purposeful in their working out, and knock off PRs at every distance. There’s nothing like having someone on your team and writing training that it totally customized to you. If you have any questions or doubts about how run coaching works, feel free to shoot me an e-mail – I’m always happy to chat! Bonus – Lift Run Perform, the coaching service I’m a part of, is a women (and mom) run small business.

(7) Stumptown Coffee subscription – $120-390/month – For the runner who loves really good coffee, there is really nothing better than Stumptown, which is roasted daily in Portland, Oregon. I think this is a such a sweet, unique gift, especially for the person who seems to ‘have it all’ already. Food and experience gifts – to me – are the master trump card.

(8) The Garmin fenix 5S Plus – $749.99 – You can definitely get everything you need from a cheaper Garmin model (I’ve been using the Forerunner 235 for years and love it) – but how pretty is the fenix model with the white and rose gold band?! High on my coveting (want, not need) list, I love that this looks nice enough to wear when not running, and I love that it would sync up with my music, give me route feedback, and let me make post-run Apple Pay purchases, should I want a sweaty Starbucks or smoothie somewhere.

(9) Le Creuset Signature Oven, 5 1/2-Quart – $330 – I’m a firm believer that homecooking is one of the single best things you can do for your health (and your running). Another really thoughtful gift – and a great home investment – is a giant Le Creuset dutch oven. These things will never go out of style and are perfect for everything from big batches of soups and stews, to roast chickens, and even homemade hot chocolate for a crowd in the wintertime. This one pot will replace 3 or 4 others already in your arsenal and save you so much counter space. I’m a sucker for this gorgeous pink color (!), but if pink isn’t your thing, I LOVE it in the Sur-la-Tab-exclusive Sea Salt, too.

For race weekend getaways

(10) The Forestbound ESCAPE Traveler in Olive – $299 – I have the plain canvas version of this bag and have gotten compliments on it for YEARS wherever I go! It is my most-loved weekender, and perfect for packing 2-3 days worth of clothes, plus all your race supplies. My only regret is not getting my bag in a darker color, because it picks up stains easily. This beautiful new olive color should fit the bill perfectly, though. I love supporting Forestbound because it’s a women-run business local to New England, and everything is 100% made in America.

Jewelry

(11) Erica Sara Designs – “Because you can’t wear your race medal forever.” ESD is an amazing women-run business, and she does everything by hand and by herself. I had the pleasure of meeting her at a running retreat this Fall (and receiving a piece of her jewelry!). She is truly the real deal, and one of the sweetest people you’ll meet in the running community. I had trouble choosing just one of my favorites to feature, so here are a couple:

Personalized Silhouette Necklace – $128 – You send her a picture of your running stride, and she’ll create a custom necklace with your silhouette on it. Perfect for commemorating a great race (or favorite race photo).
Mantra Washer Necklace – $74 – I really like the look of this washer charm necklace, which you can have engraved with your own personal mantra and wear around your neck. Such a meaningful piece to wear with you on training runs and race day.
Race elevation map necklaces – $60-78 – Totally one-of-a-kind – I LOVE these! She makes necklaces with the elevation maps of famous marathons, from Boston to New York to Marine Corps and more. Such a unique gift for your favorite marathoner.

Relaxation, recovery, and gear for outside running

(12) Deep tissue massage – $80-200 (roughly) – Find a really good local massage therapist or studio that works with athletes, and gift your favorite runner some TLC time for their muscles. A relaxed and uninjured runner = a happy runner 🙂

(13) Sarah Marie Design Studios RUN Muscle Tank – $40 – A cute lounging around tank for runners. I have several SMDS tanks and tees and love them all! (It’s where I got the tank top in my pregnancy announcement post.) SMDS is a women-owned business, which I love, and she makes some of the cutest (and comfiest) gear.

(14) Patagonia Women’s Los Gatos 1/4-Zip Fleece – $99 – Ok, so obviously teddy jackets are super trendy right now. But why fight a trend when it’s this comfy? I want to wrap myself in this and wear it all winter. Perfect for before and after chilly runs, and cute enough to go out shopping in. Also – if you like supporting companies doing cool things, Patagonia is one to buy from. This fleece is sustainably made, and they do awesome work with conservation and recycling efforts.

(15) Outdoor Voices CloudKnit Hoodie & Sweatpants – $85 each – Truly the lux-est of fabrics, and makes the cutest lounge set together! Outdoor Voices really nailed this one. Perfect for rest days, or hanging around in post-long-run.

Stocking stuffers & gifts under $50

(16) Oiselle Rainbow Knit Beanie – $34 – If you have to bundle up to hit the roads, you might as well make it festive. I love pom beanies, and I especially love the fun, bright colors of this one, which will help you to be seen out on the roads.

(17) Oiselle A.T. Mittens – $34 – Sorry not sorry for all the sherpa spam. Another fleecy staple I want to wear all winter long. I get Reynaud’s in my hands during the winter, so mittens are a must for me. They trap heat so much better, and keep you so much warmer than gloves.

(18) Athleta Workout Wash Kit – $34 – How cute are the metallic colors of these dopp kits?! Women always need more bags to store all their stuff, and this is the perfect, compact size to throw into even the smallest of gym bags or backpacks.

(19) Minimalist Baker Everyday Cooking: 101 Entirely Plant-Based, Mostly Gluten-Free, Easy and Delicious Recipes cookbook – $24.48 – One of my most-used cookbooks. It’s a great entry-level cookbook for someone looking to add more plants into their diet – but just as good for an experienced cook looking to mix things up and add new recipes to their repertoire. You have to check out her Pizza Burger recipe (it’s on the front cover for a reason). The premise of Minimalist Baker is that all recipes require 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare.

(20) Yeti Rambler 10 oz. Mug – $24.99 – I bought one for my husband for Christmas last year and kind of regret not getting a second for myself! This super durable camp-style mug will hold up against dings and scratches and keeps your coffee hot FOREVER. Perfect for the multitasker, commuter, or mom of young kids. And perfect for your pre-run coffee. I like that it’s aesthetically-pleasing and comes in lots of fun colors.

(21) Stance Uncommon Solid Wool Crew Socks – $20 – Crew-length wool socks are a must in the winter, and these are made with performance wool, which means they’ll keep you warm AND wick sweat while you run. Super comfy, and stylish (like all their socks), this is a great stocking stuffer for any runner on your list.

(22) Ursa Major Essential Face Wipes – Bag of 20 – $24 – This brand has been life-changing for my skin, and these have quickly become my favorite post-run face wipe to stash in my gym bag. Not only do they smell AMAZING, but they do a really good job of getting all the post-workout sweat and grime off, without leaving a weird residue. They’re also a clean and nontoxic skincare brand. I’ve converted several others to Ursa Major, and everyone who tries them loves them.

The Ultimate Marathon Packing List (for All Weather Conditions)

October 1, 2019 by APRÉS RUN

When you’re preparing to run a marathon (and especially when you’re preparing to travel for a marathon), you’re probably a little nervous and have a million different thoughts running through your mind. You never want to be underprepared on race day when you’re running a distance as long as the marathon, and yet, in the chaos of race week, it can be so easy to forget something. I wanted to create a one-stop-shop packing list for all marathoners, and inclusive of whatever conditions you might be racing in. Some of the things on this list may seem obvious, but it includes literally everything you’ll need for race weekend. Print this out and use it as your check list to make sure nothing gets left behind.

Know someone running a marathon soon? Help out another runner and share this post with them!

For race weekend

Toiletries
Shampoo, conditioner, and body wash (if needed)
Make-up (for women, if you wear it)
Hair brushes, hair products, and a blow dryer (if needed)
All outfits – Running and otherwise. Don’t forget socks, shoes, and underthings.
Pajamas
A reusable water bottle – Hydration is so important leading up to a race. Wherever you go on race weekend, make sure your water bottle goes with you. Make sure you’re sipping all day long.
Lots of snacks – On race weekend, I want to keep my fuel stores as topped-off as possible and never like to let myself get too peckish. Some of my favorite snacks to pack: portable fresh fruit (bananas, grapes, apples, oranges), nuts, trail mix, dry cereal, popcorn, homemade energy balls, healthy energy or snack bars, protein shake packets (it can be hard to get healthy, adequate sources of protein while traveling).
Any compression and/or recovery gear – Compression socks, sleeves, foam rollers, stretching ropes, lacrosse and/or trigger point balls, etc. – to keep your legs feeling fresh and healthy before and after the race.

For race day

Running watch and charger
Trainers
Racing outfit and any back-up options if you’re unsure – Make sure you have at least one of each: (1) top, (2) bottom, (3) socks, (4) underwear, (5) racing shoes (if not racing in trainers), (6) sports bra (for women)
Any accessories you like to race in – Headbands, hats, sunglasses, arm sleeves, compression gear
Hair ties (for women)
Band-aids – For blisters and/or for covering any sensitive areas. Also just a good thing to have on hand.
Warm up gear – If the forecast isn’t super hot, you’ll likely want to wear something over your race outfit while warming up. Make sure to do your research ahead of time and figure out what your options are for either storing, handing off, or discarding your warm-up gear… you may need to buy cheap or second-hand ‘throwaway’ gear you can dispose of just before the start.
All your race-day fuel – (1) Breakfast (if making in your hotel room), (2) electrolyte packets or tablets, (3) enough gels/sports drink/chews to get you through 26.2 miles (plus a few extra, just in case), (4) anything special you may want for recovery afterwards
Any storage solutions you may need to carry your gear – Hydration belts, SPIbelts, Koala Clips, etc.
Headphones (if using, and permissable on the race course)
Body Glide or your favorite anti-chafe lube
SPF that you’ve tested – AKA, one you know won’t run into your eyes while sweating
Garbage bag – For collecting sweaty clothes afterwards
A clean, dry outfit to wear after the race – Don’t forget an extra pair of socks! (Clean socks = heaven after a marathon.)
Slide-on shoes – For after the race, when you’ll want to be wearing anything but your running sneakers
A towel, body wipes, and body spray or deodorant (optional) – For transitioning to your amazing and well-deserved post-race feast
A gym bag for storing your post-race clothes and gear – Plan to either bag check this or leave it with a friend/loved one. DO NOT leave this in your hotel room. Your body temp will take a nosedive after finishing a marathon, and it’s very important to get you in clean, warm, dry clothes ASAP.

For rainy marathons

A waterproof outer shell – If under a certain temperature
A few garbage bags – One for wearing to the race start (best pre-race poncho, and you simply toss it in a trash can once at the starting line), and one or two more for collecting wet clothes after the warm-up and race
A hat and/or sunglasses – Nonnegotiable for rainy races. It will help keep the rain out of your eyes and prevent you from squinting/wincing the entire time. If wind is also a factor, you may want to either slip ear warmers, or a headband, around the top to hold your hat in place.
Extra warm clothes for after – Remember to pack a little more warmly than you think you’ll need… running a marathon in the rain will drop your body temp even more severely than normal.

For cold marathons

A hat and/or earwarmers, and gloves – Really important for keeping your core body temp up. If you’re unsure you’ll want to wear them the entire race, you may want to choose ‘throwaway’ options. If it’s really cold, consider two layers of gloves. Mittens will keep you warmer, but you’ll want the tactile control of gloves for taking your water stops well.
Hand warmer packs – For keeping you warm in the starting area and on your warm-up (if needed)
Thick socks – To put on over top your racing socks and keep you warm in the starting area and on your warm-up.
LAYERS – Preferably some of which are throwaway and which you can discard as you go along (should you choose)
Extra warm clothes for post-race

Marathoning gear I love

My all-time favorite race day short: The Oiselle Race Day Short – Sadly, these are either out of stock or have been discontinued, but I found a limited number of (small) sizes left here. If you like racing in short spandex shorts like me, you’ll love these, and they have tons of waistband pockets for all your gels.
Oiselle Toolbelt Roga Short: Another favorite short for those who like a shorter short (but maybe not a compressive one). They have a 4″ inseam and super flattering cut that gives you plenty of room in the quads. They’re also very lightweight and dry quickly, which means you’re not carrying around a ton of stored water if you get wet.
Lululemon Fast & Free 6″ Short: If you like a longer compressive short, you won’t find anything as buttery and comfortable as these. Big, stretchy pockets on the sides let you store lots of gear (gels, and even your phone), AND they’re slightly high-rise which makes them super-flattering for most.
Megababe Thigh Rescue Anti-Chafe Stick: I first tried this product after seeing it everywhere on the internet. It definitely lives up to the hype. It’s super effective, leaves no residue, and is made with nontoxic ingredients (unlike Body Glide), like aloe, grapeseed oil, and pomegranate seed extract.
GRID Foam Roller: My favorite foam roller. I have the full-size version that I use at home, as well as the shorter one (linked), which I bring with me to travel. It doesn’t take up a lot of space and does such an effective job at getting at tight muscles. Also, this brand is super sturdy and you never have to worry about the foam denting like with cheaper models.
CEP Compression Socks: I’ve been using compression socks for years, and this is by far my favorite brand. I like a tight compression (to feel like they’re actually doing something), and these give the perfect amount – without also making your calves feel like sausages. They stand the test of time and have lasted me years and years without getting holes in them or becoming dingy-looking.
Ursa Major Essential Face Wipes: My favorite nontoxic face wipes for post-workout. I buy the 20-pack bag and throw it in my gym bag. They come individually wrapped, so they never dry out, they smell amazing, and they truly leave you feeling clean (with no weird residue after).

My Favorite Mental Tips & Tricks for Running

September 26, 2019 by APRÉS RUN

Over the next couple weeks, I have a few posts planned to talk about the mental side of running. As rewarding and enjoyable as our sport can be at its best, it can be equally frustrating and disparaging at its worst. Running demands the best of you – physically, mentally, and emotionally – and I’ve found that while there is so much information out there about the physical (training) side of our sport, most advice about how to work on your mental game tends to be really generalized and nondescript. ‘Be tough’ and ‘just push through’ are not really good or helpful advice for anyone dealing with mental roadblocks. SO, as a certified running coach and B.A. in Psychology, I thought I’d share my own tips and insight.

If you find this post helpful, please give it a share!

Setting yourself up to succeed

First, there are a lot of things you can and should be doing in the months leading up to a goal race. Preparation doesn’t just come from doing the physical work – it also comes from mentally rehearsing, training, and ‘callousing’ your brain.

1. Visualization – The best parts of visualization are that it is FREE, not time-consuming, and can be done any time and anywhere. You can visualize for 5 minutes before going to bed; you can visualize while out on the run; you can visualize in the shower getting ready for work. Visualization is a really powerful tool and ensures that when you’re standing on the starting line of your goal race, it’s not a shock or a surprise, and it’s not your first time doing so. When you’ve already run the race mentally so many times, you’re confident, self-assured, and know exactly what to do at each turn.

I’d advise you to write out a super detailed race plan, from a minute-by-minute of your morning to exactly what pace you plan to go out at, when you plan to speed up or make any moves, what positive self-talk you plan on using when things get tough, and what you plan to do in the final miles. (A good coach will help you do this, as well.) Be as detailed and descriptive as possible, from what you plan on eating for breakfast, to what you plan on wearing, where you’ll do your warm-up, etc. Then, mentally run through each of the steps in your plan, trying to imagine any negative thoughts or fears that may come up along the way and how you plan on combatting them. But mentally ‘seeing’ yourself doing all of these things and executing your plan seamlessly will give you so much less anxiety or uncertainty come race day.

Some “cues” to help you get in visualizing mood: I like watching footage or browsing through pictures of past years’ races (it will give you happy chills), or listening to the same pump-up songs I plan on listening to on race day.

“Before I had it, I closed my eyes and imagined.”
– Kanye West

2. Practice, practice, practice – For me, confidence has always come from practice. Nailing workouts, overcoming obstacles in a training cycle, and going back and ‘beating’ workouts that I used to struggle with are the biggest things that help me to feel ready on race day. Prior to race day, take some time to look back and reflect on your training cycle – the good, bad, and ugly, and what you’re most proud of. Remind yourself of the times you pushed through when you weren’t feeling at 100%, the workouts you did in the rain, heat, cold, or dark, and the very best workouts you’ve done this cycle. Training is cumulative, and you take all of that (plus all your ‘miles in the bank’) with you to the start line.

The power of not giving up

My best advice for racers is to never, ever give up. ESPECIALLY in a long race where there is so much time and so many unknown factors at play. You have no idea what could happen, and if you run long enough, you will truly see it all play out in different race scenarios.

If you’re competing for the win, a spot on the podium, or prize money, you have no idea who is going to drop out, take a wrong turn on the course, or fade in the last couple miles.

If you’re competing for your own personal best, stay engaged in the race even if you’re hurting early and think it may not be your day. Find a way to adjust and get through the early miles, even if it means slowing slightly off goal pace. I tell my athletes: in ANY race (from your worst to your very best), there’s inevitably going to be points you feel good at, and there’s inevitably going to be points you feel bad at. If you feel ‘bad’ early on, maybe your good is coming later. Racing is an ebb and flow, and a range of emotions and feelings. You have to be able to ride through all of it. Even if you’re never able to find that next gear and it really isn’t your day, you know you’re going to be disappointed at the finish if you didn’t fight for it anyway and go down trying.

Getting through tough spots and salvaging a bad race

In a race, there will always be moments that you feel good, and there will always be moments that you feel bad. Sometimes it is just a bit skewed as to which of those sensations you’re experiencing more of. A few of my favorite tips and tricks for pushing through the tougher spots in racing:

1. Focus externally – When things aren’t going well in a race, what’s the first thing most of us do? We go internal and get in our heads. We start overthinking and catastrophizing. The best way to get out of our heads is to focus on something external. It could be the rhythm of your breathing. It could tuning into the race music or the sounds of nature. It could be taking a moment to (mentally) pause and notice the landscape around you, and feel gratitude for getting to run in such a beautiful place. Maybe you make a game out of counting houses, or trash cans, or lampposts.

An external-thinking trick I use with a lot of my runners: in the final miles of a race, I tell them to focus on picking people off one at a time. As soon as you catch one, put your eyes up and decide on your next target. Picking off people and playing this ‘game’ distracts you from how badly you’re hurting at the end of a race. It also ignites your competitive side, and it gives you forward momentum that makes it easy to end up running way faster than you thought you were capable.

2. Think small – The next turn. The next mile marker. The next telephone pole. The next family or friend you know you’re going to see on the course. Find a way to make a long race really small. Tell yourself, “I just have to get there.” Once you get do, do it again.

3. Reset the clock – My college teammates and I made up a mental game to get us through long 10K workouts that seemed impossible on paper. After 4 or 5 or 6 long reps, we would tell ourselves to ‘reset the clock’. That we hadn’t done anything up until this point and were completely fresh. And we only had 1 rep to run. Or 2. Or 3. And we would say, “Ok. Well that seems doable. 2 hill reps on its own is a very easy workout.” It sounds silly, but it works. It’s compartmentalization. The best part? You can reset the clock as many times as you need. Maybe you tell yourself you just have to run ONE mile, and you ‘reset the clock’ every time you hit a new mile marker. After that, again – “Ok. I just have to run ONE mile.”

4. Throw in a few 30-second to 1-minute surges – I’ve used this on many a long run when my legs were feeling dead and I found myself gradually slipping further and further off my goal pace. It can be applied just as well in races, too. When you find yourself either going backwards or having settled into a slower pace that you just can’t seem to get out of, you need to disrupt the trend. Surging will feel impossible, completely shocking to the legs, and like the last thing you could possible want to do. But remind yourself that you can do anything for just 30 seconds to 1 minute. Oftentimes a few short surges is all you need to wake your legs back up and get you back in the game.

5. Find someone to help – My former boss, the Head Cross Country and Track Coach at Michigan State, always told this to his runners. If it’s not your day, find someone who’s struggling, and help make it their day. Giving back is a guaranteed feel-good recipe. It’s always rewarding and something you never regret. But oddly enough, it’s often when we find someone else to help that we end up helping ourselves in kind. Find someone just up ahead of you who looks like they’re struggling, go run with them, encourage them, and tell them you’re going to do this together. Maybe you help them get through 1-2 miles, and you go on to find someone else to help. Don’t be surprised if somewhere along that process you end up finding your own second wind or inner strength.

All About Running & Recovery – What’s Important and What’s Not So Much

September 17, 2019 by APRÉS RUN

Stress + rest = growth. That’s the formula for getting better. Most people only focus on the first part and neglect the second part, while some people overemphasize the second part but aren’t doing the day-to-day work they need to do to get better. Hence, recovery can be a very polarizing topic.

What a lot of people focus on today when they talk about recovery: all the ‘tools’ and gadgets they think they need to recover effectively. Cryotherapy chambers, Normatec boots, ice baths, contrast baths, vibrating foam rollers, Theraguns. These things can have a place in your recovery toolbox, but they can only do so much if you’re not aiding your recovery in much larger, more important ways. These things are the so-called ‘2%’ of recovery.

But what is actually going to move the needle the most when it comes to recovery? (AKA, the 98%) Four things: sleep, diet, proper training, and mobility work.

Sleep – If you were to understand all of the incredible processes your body carries out while you’re sleeping, you would never think of sleep as a ‘luxury’ again. Sleep = work. Sleep = training. This is when your body releases human growth hormones and when your muscles are healed and repaired. If you have a lifestyle that prevents you from getting 7-9 hours of uninterrupted sleep per night (whether you have young kids or a job that forces you to work late), your recovery will be impaired and you should make sure you’re adjusting your training appropriately. See #3.
Diet – Food = fuel, and food heals. With running, you get what you give. If you’re putting a ton of refined, processed, and nutrient-poor food into your body, OR if you’re undereating and in an energy deficit, your body isn’t going to be able to perform optimally. On this blog I share lots of whole-food, anti-inflammatory recipes that support your training and help your body recover and adapt to training naturally. The body is amazingly sophisticated and complex. It is really terrific at healing itself naturally, IF you give it the tools (sleep + plentiful, varied, and nutritious food) it needs. But shortchange any of these things and watch your recovery become impaired.
Proper training – Every body is different, and every body responds differently to training. We know this already, right? But how about how everyone’s lifestyle is different? I wish I could record the number of conversations I have with my athletes about why can’t they run x miles per week, or how come they’re not already running 20 milers every weekend? It would at least make people feel less alone and crazy. With the prevalence of social media (and the rise of the ‘Instagram running community’), we’re now getting a ton of data about what everyone from world-record marathoners to sub-3:00 ‘local elites’ are doing on a daily basis. If you want to break 3:00 like the woman you follow on Instagram, shouldn’t you be doing the same training she is? No. Because you don’t know what her ‘behind the scenes’ lifestyle looks like (Instagram doesn’t show everything), or her training history, or injury history. Maybe she’s able to get 8-10 hours of sleep a night, and that’s just not possible for you. Maybe she’s actually training unsustainably and is a month away from a year-long series of stress fractures. You have no idea. Training SMART and in a way that is right for YOU is a huge way we can prevent injury. What does this mean? Taking the proper number of rest days that allow you to recover effectively, building your mileage and intensity gradually, and proactively adjusting the plan when unexpected aches and pains creep up. Most people struggle to do this on their own, which is why hiring a coach can be so helpful.
Mobility work – Research has shown runners don’t necessarily need to be flexible and loose all the time to run fast and prevent injury. In fact, some stiffness in the muscle actually helps you perform better, and overstretched muscles might be just as prone to injury as overly tight muscles. Therefore, instead of trying to learn the splits or achieve an impressive level of hamstring flexibility, we just want to make sure the muscles have adequate mobility and can go through proper range-of-motion. What impairs mobility and range of motion? Sitting all day. Also spending hours per week moving in the same plane of motion (AKA run training). Also hard workouts – which create adhesions and microscopic tears in your muscles. If you run and then immediately jump in the shower, get in your car, or sit on the couch, you’re letting everything tighten right up. You want to spend at least 5 minutes doing some kind of mobility drills or range-of-motion exercises to jumpstart the natural recovery process and prevent harmful stiffness and tightness from building up.

The ‘extras’ or ‘2%’ — ice baths, epsom salt baths, contrast baths, cryotherapy, compression socks, Normatec boots, and all the recovery gadgets (Theraguns, vibrating foam rollers, Roll Recovery wheels) are AWESOME and great to have. I personally use several of these and have found they work really well for me and many of my athletes. BUT, it’s all about giving them their proper time and place. If you’re religious about your post-workout ice baths but skipping meals or not sleeping, you’re wasting your time. Also, your Normatec boots can help you feel better and maybe less sore from big workouts, but they’re not going to be what gives you the big PR you’re looking for. SMART, hard training does that. And giving your body the ‘big’ tools it needs to recover properly.

Bonus: For those who love their recovery gadgets and are afraid of being sore, there might be such a thing as ‘recovery addiction.’ Steve Magness has wrote about this really well and in-depth. Check out his blog post here.

What are your thoughts on run training and recovery? For those who have been running for a long time, what are the biggest recovery lessons you’ve learned, and what has made the biggest differences for you personally?

How I Became a Morning Runner + How to Build Effective Habits

January 24, 2019 by APRÉS RUN

Good things about being an adult: Your own house, your own rules. You make your own money. You can drink wine whenever you want.

Bad things about being an adult: More responsibilities. Less time. Less tolerance for drinking as much wine as you want…

Being an adult runner means you’re choosing to make running a priority when you have a million other things you could be doing instead. The laundry won’t do itself, the dishes aren’t going to get washed on their own, kids (if you have them) need constant attention. But still, you carve an hour or two out of each day for something that others might consider “frivolous” and “unimportant” — because it’s important to YOU.

The biggest way I’ve been able to carve out time to running, which is important to me, is to switch to morning workouts.

Why I switched to running in the morning:

The morning is my time. Getting it done first thing, before the day has started, gives me the least chance of interruptions, distractions, or things “coming up” at the last minute.
Running in the morning gives me more energy and makes me less stressed for the day ahead. I notice a HUGE difference in my energy levels, concentration, and mood on mornings I run, vs. mornings I don’t. I am a much happier, nicer, and more productive person with a boost of endorphins — and also just having invested time in ME before I’ve had a chance to give to anyone else.
Running in the morning helps me make better decisions later in the day. When your first choice of the day is a good one, it creates positive momentum for the rest of the day. When I run first thing in the morning, I am more motivated to make a healthy breakfast, keep my house clean, be more ambitious and proactive at work. And even if nothing else goes well that day, I can take comfort in knowing I did at least one good thing.

My best tips for becoming a morning runner:

Success happens the night before. When you run early in the morning, you set yourself up for success or failure by what you do and don’t do the night before. The night before I always lay out everything I need to get out the door — from my Garmin, to my phone pouch, to my house keys, full outfit, socks, and sneakers. I put everything in my bathroom so I don’t wake my fiancé as I’m stumbling around getting dressed. When I wake up, I don’t have to think about anything — I’m just on autopilot.
Set your alarm on the other side of the room. This helps eliminate the delirious snooze hit. Once you get up to turn off your alarm, you’re already out of bed (the hardest part!).
Get enough sleep the night before. Obvious — yes. But it can be a struggle getting to bed at the time you need to in order to wake up early. Especially initially. Here is my best tip for making that happen: Almost everyone has a smart phone today — and your smartphone has alarm apps! Use them to their full potential! Think about what an alarm does — it disrupts you from your current state. I like to set a couple of alarms the night before (on auto-repeat for each weeknight, so that there’s no excuses) as check-ins for where I should be in my nightly routine. It’s a great way to pull yourself off the couch if you’re struggling to get up and get moving. And it’s a great way to pull yourself away from any task you’re in the middle of. I usually set one alarm to start my “wind down” routine at night (AKA, disconnect from social media, or finish doing the dishes, and start getting ready for the next day). Then, I’ll set an alarm at the time I actually want to be in bed by. That’s my hard stop. Lights out.
Halfway dressed, and you’re halfway there. A tip I had heard when I first started experimenting with morning running was to wear your workout clothes to bed. To me, sleeping in a tight sports bra is very uncomfortable. And I do love wearing real pajamas. So I compromise. I’ll wear my running bottoms to bed, and a comfy pajama top. It’s only one less step I have to do in the morning, but oddly, having that one layer already on seems to make such a difference.
Build a practice. Create a routine, and cues. Take inspiration from yogis who don’t call their yoga a “workout routine”, but rather a “practice.” Develop a morning routine that can become your own form of practice. Once you go through a routine enough, it almost becomes meditative. You should have a super specific item-by-item list of what each step in your routine looks like. This takes a little work upfront, but the payoff is always having a plan and never having to wonder what you need to do next to get yourself out the door. Throughout your routine, set external “cues” for yourself — which are key for building habits. The act of brewing your coffee. Lacing up your shoes after putting on your clothes. Maybe you read the newspaper, or a book, while you drink your coffee. Maybe you spend a few minutes jotting down your goals for the day. All of these are tangible experiences that, once repeated day in and day out, will signal to your brain that it’s time to go running.
Consistency is everything. Nothing works unless you’re consistent with it. The same thing goes with building habits. If you fall off the wagon, get right back on it the next day. No guilt. No overthinking. No deep-seated feelings of anger or shame. Don’t allow yourself to get into the mindset that you need to wait until next Monday, or next month, or the start of the next year, to “start over”. There is no starting over, really. Keep putting in the work, forcing consistency when necessary, and know that over time it will become so ingrained that not running in the morning will feel like forgetting to brush your teeth!

Pumpkin Pecan Oat Scones with Maple-Almond Butter Glaze (gf, df, v)

November 1, 2018 by APRÉS RUN

I will preface this by saying I was not a scone person (before making these). I think I liked the idea of scones more than I actually liked scones — which I used to associate with being super dry, flaky, and not all that flavorful. If I was going to have something sweet, a scone was not going to be my first choice.

But the idea of scones…

Am I the only one who feels like when you’re eating a scone, you need to also be sipping coffee in one of those well-lit, white-washed “Instagram kitchens”, curled up in a chunky knit sweater with perfectly “I-didn’t-just-wake-up-like-this” hair? Or maybe you’re a fashionable upper-class woman who stops at the cafe every morning to sip espresso and eat a ~scone~ before work.

Scones are definitely the cool-girls of pastries.

I decided to give them a fair try, and tweaked and played with a few existing scone recipes to create this one — which is inspired by My New Roots and Cookie & Kate. My scone recipe is gluten- and dairy-free, as well as vegan. And I can confidently say it is the complete opposite of everything I used to hate about scones, plus everything I had hoped they would be.

These scones are crispy on the outside, but are wonderfully moist and soft on the inside. When you take a bite, you immediately get a great, creamy, pumpkin middle. The glaze, as well, is to-die-for, and I think a huge part of what makes this dish. I created my own glaze recipe from scratch, because I didn’t like that most scone glazes are primarily powdered sugar. Mine is refined-sugar-free, and just the right amount of sweetness. The trick is to pour the glaze over the scones while they’re only a few minutes out of the oven. They will soak it right up, and the glaze will fill every wonderful nook and crack in the scones.

Also – be generous. You’ll have excess glaze that will spill off the scones and onto the pan, but that’s ok. It lets the glaze seep into all sides of the scone, which makes it really delicious and fun to eat!

Pumpkin Pecan Oat Scones

1 cup raw pecans
2 cups oat flour
1 tbsp. baking powder
¼ cup coconut sugar
1 tbsp. cinnamon
½ tsp. ginger
¼ tsp. nutmeg
¼ tsp. cloves
½ teaspoon salt
⅓ cup solid coconut oil
¾ cup pumpkin puree
¼ cup unsweetened almond milk
½ teaspoon vanilla extract

Maple-Almond Butter Glaze

1/4 cup natural almond butter (drippy is best)
1/4 cup real maple syrup
2 tbsp. unsweetened almond milk
1 tsp. vanilla

Instructions:

Preheat your oven to 425º F.
Line a baking sheet with parchment paper, spread your 1 cup of pecans on top, and toast in the oven for 3-5 minutes. Keep a careful eye on them, as nuts do burn quickly. Once slightly cooled, chop the nuts into fine pieces.
In a large mixing bowl, combine the oat flour, 3/4 of the chopped nuts, baking powder, coconut sugar, and spices. Whisk together.
Next, use either a pastry cutter or a fork to “cut” your solid coconut oil into your dry ingredients. Mix well.
Stir in your pumpkin puree, almond milk, and vanilla extract. It should take a while to get everything incorporated, and your dough should be fairly dense and stiff. Don’t be afraid to use your hands to knead the last bits of the dough together.
Form your dough into a circle that is about an inch tall all the way around. Cut into 8 even slices (like a pizza), and then place on your parchment-lined baking sheet.
Bake for 15-17 minutes, or until lightly browned on the outside.
While the scones are in the oven, prepare your glaze by whisking all ingredients in a small mixing bowl.
After you take the scones out of the oven, let them cool for a few minutes, and then generously pour your glaze on top. Really let the glaze seep into all sides and cracks of the scone. While the glaze is still wet, sprinkle your remaining pecan pieces on top.

The BEST Gluten Free Buckwheat Banana Bread

October 6, 2018 by APRÉS RUN

A couple of years ago, I started testing and tweaking banana bread recipes to create a gluten-free loaf I could pack as a daily work snack. My criteria: I wanted a really tasty banana bread recipe that is low in sugar, used whole grain flours as a BASE (not just an additive), and was something I could feel good about eating on a daily basis. This recipe was the result, which I kept track of in a Word document titled “The BEST Gluten-Free Buckwheat Banana Bread.”

Since then, I’ve made amazing banana breads with oat, almond, even chickpea flour, but when I want the nutty, hearty taste of buckwheat, I always go back to this recipe. Give it a try, and let me know what you think!

INGREDIENTS

2 cups buckwheat flour
1/4 cup coconut sugar
1 tbsp. cinnamon
1 tsp. baking powder
1/2 tsp. baking soda
1/2 cup coconut oil, melted
4 very ripe bananas, mashed
1/4 cup unsweetened almond milk
1 egg
1 tsp. vanilla extract

INSTRUCTIONS

Preheat your oven to 350 F.
Melt your coconut oil, and set aside to cool slightly.
In a large bowl, combine all your dry ingredients. In a separate bowl, combine all your wet ingredients (including the coconut oil). Fold the wet ingredients into the dry until just combined. Do not over-mix!
Grease a loaf pan, and pour in your banana bread mixture.
Place into the oven, and bake for 45-50 minutes. Keep an eye on the loaf, and be careful not to overcook. The bread should keep some of its moisture when fully baked.

A Week of Meals: Buffalo Chicken, Loaded Nachos, Waffles, and More

September 17, 2018 by APRÉS RUN

I always tell my fiancé — anyone who thinks healthy eating is boring should come spend a week with me. I firmly believe the best thing you can do for your health (and your running and/or fitness routine…) is learn how to cook. Cooking opens you up to so many fun, creative ways to combine foods, and trust me – there are SO many ways to eat healthy outside of just steamed veggies and chicken (AKA what most people think of when they think of eating healthy).

This week I wanted to share a week’s worth of meals for Ryan and I. We have gotten really smart about the way we plan our dinners, how we cook once to eat twice (or sometimes three times). We have been enjoying our food way more than ever before, saving money and wasting way less food, and feeling better than ever (in our workouts and daily life in general).

The trick to making all of this happen is just a little planning and prep work. I’ll start brainstorming meals and looking at recipes on Saturday of the week before, and on Sunday we’ll write our grocery list for the week and go to Trader Joe’s for one big grocery haul. But going into shopping, I always know exactly what our lunches and dinners are going to look like for each day.

I LOVE getting creative in the kitchen, so we have fun mixing it up and trying new recipes each week. The recipes I choose always: (1) are low in refined sugar, (2) use real, whole foods (100% corn chips are about as refined as we get), and (3) have some kind of veggie and healthy protein. We love to treat ourselves once or twice a week, but I make sure our main meals are always packed with nourishing, good-for-you ingredients.

For breakfast, I tend to eat the same thing every morning. I go through cycles depending on what I’ve been feeling lately. For a while I was doing oatmeal every morning. Lately, my go-to breakfast has been two slices of avocado toast with two fried eggs, and two slices of turkey bacon on the side.

What a Full Week of Eats Looks Like for Us

Sunday was the start of the NFL season (my fiancé is a huge football fan), so I made Paleomg’s Buffalo Chicken Casserole for us with corn chips and homemade Chili Sweet Potato Wedges. The casserole serves four, and I purposefully made a big batch of sweet potato wedges so we wouldn’t have to worry about lunch the next day. The Buffalo Chicken Casserole was out of this world, and we both agreed if you placed it in front of someone without saying anything, they wouldn’t believe it was healthy. In reality, though, it is packed with veggies — onions, red peppers, and a base made out of spaghetti squash! The ground chicken also gives it lots of filling protein.

Monday lunch: Leftover Buffalo Chicken Casserole + Chili Sweet Potatoes

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Monday dinner: A Fall-Themed Power Salad

Trader Joe’s mixed greens blend, grilled chicken breast, quinoa, dried cherries (unsweetened), and pecans, tossed in a homemade Maple-Dijon Dressing

To make, all we had to do was cut a few chicken breasts into bite sized pieces, roast them on a baking sheet for ~20 minutes at 400°. While that was in the oven, we made a BIG batch of quinoa (enough for a big salad + quinoa bowls tomorrow night). Quinoa cooks up in 15 minutes. We combined the dressing ingredients in a mason jar, shook it up, tossed all the salad ingredients together, and poured the dressing over the salad. Voila… a little over half an hour start to finish. Again, we made way more than we needed for two people… this gave us four large, meal-sized salads (two for dinner tonight, two for lunch tomorrow).

Tuesday lunch: Leftover Fall Power Salad

Tuesday dinner: Deliciously Ella’s Mexican Quinoa Bowls (from her cookbook, but you can also find the recipe online here)

I put a pound or two of chicken breasts and a little chicken stock in the crock pot in the morning. They slow-cooked for eight hours, until they were super tender, and when Ryan got home from work we shredded them with a fork. The quinoa was already made the night before, and Ryan and I tag-teamed the rest of the ingredients – the cashew cream which blended up in <5 minutes, the guacamole which came together in <5 minutes, and the tomato salsa which also came together in <5 minutes. The recipe serves four people, which meant we had extras of all the ingredients (except the quinoa) for the next day.

Wednesday lunch: Mexican Chicken Salad

We made salads out of the leftover ingredients from last night.

Wednesday dinner: Take-out from a Thai restaurant around the corner. I got the stir-fried broccoli, carrot, garlic, and chicken in one of their lighter, healthier sauces. Served over rice.

Thursday lunch: Big green smoothie bowl – Mint Matcha Chip (recipe coming soon). I used protein powder in it to make it more satiating.

Thursday dinner: Homemade turkey burgers (unpictured). I ate mine as sliders, and Ryan ate his on Trader Joes’ whole-wheat buns.

Friday lunch: A big “kitchen sink” salad, with mixed greens, extra chicken from the week, and pre-cut veggies I had bought for exactly these kinds of days.

Friday dinner: Dinner at my future in-laws’ house

Saturday lunch: Take-out from By Chloe… a healthy vegan “fast food” restaurant and one of my all-time favorite places.

I got their Kale Caesar salad with shredded kale, chopped romaine, shiitake bacon, avocado, almond parmesan, sunflower seeds, and caesar dressing. Air-fried sweet potato fries, and coconut water (straight out of the coconut) on the side.

Saturday dinner: Loaded Vegan Nachos and Homemade Salted Watermelon Margaritas

Perfect for Saturday date-night-in (AKA movie night). The Loaded Nachos are made with corn chips, black beans, a homemade vegan queso sauce (which was out of this world), pico de gallo, sliced black olives, homemade guacamole, and fresh cilantro. The recipe is from the Minimalist Baker cookbook… my newest obsession. (Every recipe in there is gold.)

Sunday brunch: Gluten-Free Double Chocolate Waffles from Minimalist Baker (recipe is also from her cookbook)

The stats:

I went grocery shopping once. (Because I had a plan… this is key!)
I cooked only six times for twelve lunches and dinners, and one brunch.
I ate out twice.
I saved a lot of money.
I had no cravings. (Because the food I eat satisfies me, and I genuinely love what I’m eating!)
And health and happiness are both very high.