Category Archives for Videos

When is the best time to run?

The answer is more simple than you think!

When I run or recommend running depends on the type of run and the time of the year.

For easy runs:

During the warmer months, doing easy runs in the heat of the day (considering your safety, of course) may stimulate some heat adaptation which could be beneficial. Learn more about heat adaptation here. The pace of these runs is unimportant as long as it’s easy.

For hard / long runs:

During the warmer months I’ll often do these asap in the morning to avoid the heat. During the colder months here in South Dakota I’ll often do harder / longer runs when the temperature is warmer in the afternoon. Running hard in the morning also gives me plenty of time to do an easy afternoon/evening double run.

Quick Tips on Carb Loading

Carb loading is often an excuse used by runners to eat sloppy and consume junk food the week before the race…but that’s not really how it works.

Don’t get me wrong, I fall into this trap as well! Even coaches are not immune to donuts.

Easy Runner Breakfast

My overnight oats recipe!Overnight oats is a term I’ve heard for a while now, probably first on Pinterest. Yet, I’ve never actually tried it since I was so over eating oatmeal, probably because I’ve had so much of it in my life I was just burnt out.

But recently we house-sat for a couple and they left us some overnight oats in the fridge to have for breakfast.

I can’t believe I’ve been missing out!!!

Benefits of overnight oats:

  • Simple recipe
  • Easy to prepare
  • Minimal cleanup
  • Stores very easily
  • Very customizable

Bonus: More recipes!

  • Warm Banana Breakfast Bowl
    • 2 ripe bananas
    • .5c coconut milk
    • .25c pecans
    • 1.8th cup shredded coconut
    • 1tsp cinnamon
    • basically mix everything into a bowl together.
  • Monkey Salad
    • 1 sliced banana
    • .25c blueberries
    • .25c cashews
    • 1tbsp nut butter
    • sprinkle of cinnamon
    • pinch of coconut flakes
    • basically mix everything into a bowl together.

Monkey Salad

Weight Gain from Running

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Recently I was chatting with a runner who was frustrated because her weight gain since starting running.

While this is often unexpected for new runners, there is a reason behind the madness:

  • Muscle
    • While running isn’t necessarily traditional gym work you will gain some muscle mass when you begin running.
  • Carbs
    • When you run longer your body will begin storing more onboard carbohydrates in the form of glycogen.
  • Water
    • There are water molecules attached to the store carbohydrates. This along with your body storing a bit more water in general leads to some weight gain.
  • Food
    • And it’s quite easy to overeat when running. You may not think about it or notice, but eating more calories than you’ve burned during your hour run isn’t hard.

All of this also means you’ll lose weight if you take a period of rest from consistent running!

It is also so important to remember that the scale is not a reliable measure of health. Getting a body composition test done at a local gym can tell you your actual lean mass and body fat amounts, and when you start running you’ll likely see positive changes in these metrics!

What to do when you plateau?

What to do if you hit a running plateau?

For many runners, simply going out and running easy + occasionally running harder will result in fitness improvements.

However, for everyone that sticks with it, there will come a time when simply running without much planned progression will cease yielding results.

When this happens, you must be a bit more mindful of your training and your recovery. You must consider not only what you do but what you don’t do in regards to training.

So, what can those who have it a plateau do?

 

How to Safely Run Streak

Run streaking is when you give yourself a goal to do a certain distance daily for a certain duration of days.

Common examples are running 1 mile daily for as long as possible, a 5k distance daily for a month, or ten miles daily for ten days.

When performing such a task, the key consideration is that you must give your body easy days to catch up on regeneration since during a streak the idea is to not take any full rest days. You can do this by properly running at an easy conversational pace.

Another trick is to run two runs close together {such as Monday evening then Tuesday morning) then run the next run during the next day’s evening (Wednesday evening for example) to give your body the longest possible time to recover between runs.

Note: I’ll even do that before hard workouts when not run streaking!

When running very consistently, nutrition is also key since you’ll be not taking full rest days. Aim for adequate daily calories first, secondly be mindful of eating some protein and carbs within 30-60 minutes of your runs.

Run streaks are great tools to help a person get into the habit of running consistently, it just takes a little extra effort to make it work well 🙂

Good Pain VS Bad Pain

Good running pain compared to bad running pain.

This can be a tricky distinction, but one that must be addressed.

Pain / Discomfort that you can run through is

  • General muscle soreness
  • Not in a very pinpointed specific area
  • A dull soreness.
  • Delayed Onset Muscle Soreness
  • Comes on the day after a workout and goes away in 1-2 days

Pain that you should Not run through is

  • Very quick and sudden onset
  • Sharp / stabbing pain
  • From an acute accident/fall/twist