Yoga for Runners: Volume 1

Posted on March 12, 2013 by DrRachelRuns

For those of you not in the know, in addition to my super fun work as a running coach, I am also a Yoga Alliance registered yoga teacher. I love vinyasa-style yoga and enjoy teaching yoga for runners. Yoga is amazing for runners. It links mind and body, which can result in great performance gains. The increase in flexibility provided by a regular yoga practice can reduce injury risk. Sold on yoga? Ready to get started? I’ll share with you a few of my favorite poses for runners and athletes of all levels.

Half Kneeling Lunge – Psoas Stretch

Psoas stretch.

This pose doesn’t have a nice Sanskrit name, but it’s highly effective. Most runners have tight hip flexors (the illiopsoas group). Tight hip flexors are made even more tight by frequent sitting, a problem for most of us who work desk jobs.

To perform this stretch, begin in virasana (hero pose). Raise up using the quadriceps muscles. Extend the right leg to place the sole of the foot on the mat, knee at 90 degrees. Hips are square and abdominal muscles are engaged and mulabandha is engaged. Gently tilt the pelvis up toward the belly button by drawing in the abdominal muscles. Shift the hips forward until a stretch is felt in the front of the hip and the psoas group is lengthened. Extend the left arm over the head. To stretch the TFL and its attachment site, shift the hits three to five inches to the left, maintaining the hips and abdominals.

Spend 20 seconds to one minute in each pose. Return to kneeling and then to hero pose to rest. Enjoy!

College Basketball Treadmill Workout

Posted on February 18, 2013 by DrRachelRuns

It’s been super cold and snowy in New England, so that has meant lots of treadmill running for this girl. I’m not a huge fan of the ‘mill, but I have a few tricks to keep it interesting. Last week, I shared my SportsCenter progression run. Today, I’ll share another of my super cool treadmill workouts – the College Basketball Fartlek.

First, select a college basketball game. It helps if you’re not terribly interested in the outcome of the game, but care enough to watch. If you get too absorbed in the game, it’s tough to remember the changes. This workout is a fartlek, changing pace and incline according to what’s happening in the game.

The rules are simple -

Begin at an easy run pace and a 1% incline.

During the period of each foul resulting in free throws (i.e. replays, free throws, congratulatory high fives) increase the pace to the pace you would run short track repeats – something like 400s or 600s. For most of us, that’s about a 1.0 mile per hour increase.

During each time out, increase the incline on the treadmill by 3% for the duration of the time out.

It’s a simple, but effective, workout. Enjoy!

A Trip, A Race, and A Mystery Illness

Posted on October 26, 2012 by DrRachelRuns

It’s been a super long time since I’ve written anything – perhaps the longest time ever between posts. I swear, I’m still here and still running, but I’ve been out of my usual routine. This is the first time I’ve had my computer on in 11 days (or so my automatic backup tells me). Here’s a quick recap of what I’ve been up to.

I ran the Hartford Half Marathon as a pace leader for Fleet Feet West Hartford.

Running as a pacer for the first time in a major race was so. much. fun. Earlier in the season, Fleet Feet hired me as a coach in the half marathon training program. I was lucky to be matched with an awesome training group who ran together consistently throughout training. On race day, my mom and I headed to the Fleet Feet meeting area. It was freezing cold – about 28 degrees and everyone was bundled up. We had trained in much warmer conditions, so this was new to most of the first time half marathoners. I managed to find a few of my group members before the race and offered to pace them to their goal of 2:15. We had a great time, felt amazing, and cruised in at 2:12. It was a great time and a wonderful race.

My mom was in town!

Yay! I love my mom. She’s a walker and runner and lives in Florida now so we don’t get to work out together as much as I would like. But, she was in town for 10 days. Hooray! We picked apples and made pies and apple sauce. I ate a slightly scary quantity of apple cider donuts. We walked on the trails in the area. We even completed an epic, 9 mile walk on the rail trail.

All in all, we had a great time. It was wonderful to have my mom here.

My running friend and I started a running club at University of Connecticut.

Following the success of the University of Connecticut Run@Work Day event, my running friend and I were asked to start a running club for university faculty and staff. The JM Club had its first ever group run last Friday. Sadly, only my friend and I showed up. It was about 50 degrees and pouring. We got soaked, but we got in the miles and kicked off the JM Club events.

I have a mystery illness.

It’s true. I’m sick again. Only I’m maybe not sick. I have a mystery illness. It all started with a sore throat about two weeks ago. The sore throat went away, but then I developed a stuffy nose. The stuffy nose went away, but then I developed new symptoms. Now I’m fatigued, have a headache, and my nose is running. Weird. It’s that day-before-being-super-sick feeling. I keep thinking that I will wake up in the morning super sick, but, thankfully, that hasn’t happened. I’ve been resting, sleeping lots, drinking tons of water, and taking my vitamins. I hope that I can beat this mystery illness – whatever it is.

It’s been a busy couple of weeks for me and there’s more fun around the corner. Today, I leave with my running friend for the Cape Cod Half Marathon in Falmouth, MA. I’ve lived in New England for 5 years, yet I’ve never been to Cape Cod. What better way to see the Cape than on foot, in a race? Expect a full report later.

Staying Motivated After a Race

Posted on October 2, 2012 by DrRachelRuns

So you’ve run your first race. It was amazing – you finished, you had fun, and you achieved a goal. Now what? For many runners, there is a post-race lull. This is a normal part of the racing season and post-race lulls are great times to rest, recover, and reevaluate goals. Here are my suggestions to keep a lull from becoming a rut:

Register for another race. Nothing motivates me to stick to my training like having another race on my schedule. I love to schedule new races just after finishing - a new race always seems like a good idea when I’m still crazy from the joy of finishing.
Stay in touch with running friends. It’s likely that you’ve made or reinvigorated running friendships during training. Keep those friendships up and schedule group runs. Knowing someone is waiting for you outside in the cold at the crack of dawn is highly motivating.
Mix it up. The time period after a race is a great time to try something new – a new distance, a new running group, or a new trail. Keep running fresh and fun.
Cross train. Once you’re out of an active training cycle, it can be good to revisit other activities for a while. Not only will you be ready to return to running after some time off, you might learn how much you love something other than running.
Hire a coach. Need to stay accountable after the end of a group training program or heavy training season? Pick a new goal and hire a coach to help you achieve it. See my post on working with a coach for more.

No matter what you do, stick with running. Find the joy in running and it will repay you with fitness, friends, and lots of fun memories.

Eight Tips for Your First Half Marathon

Posted on September 30, 2012 by DrRachelRuns

I can’t believe time has gone so quickly, but my contract coaching with Fleet Feet West Hartford is nearly over. The team’s graduation race is coming up in just two short weeks. We will all be running the Hartford Half Marathon. I can’t wait! Until then, here are my tips for a great first half marathon experience:

Run to finish. A great, and perfectly respectable goal, for a first half marathon is to finish. I like to keep my standards just a bit higher. I think a good goal is to finish happily. Focus your energy on running for the joy of running. When you run to finish you can soak in the atmosphere, stop to take pictures, and generally have fun. When you have fun in your first race, you’re guaranteeing there will be more. Race for time next time. You’ll never have another first.
Taper properly. Reduce your milage and keep the intensity high the week or two before the race. How much you taper is personal preference, but don’t push yourself in the last two weeks before the race. Tapering will help your body adapt to training and will ensure that you make it to the finish line feeling fresh, strong, and ready to run.
Hydrate, eat right, and sleep all week. Everyone seems to be overly focused on what you eat the night before the race. I think it’s more important to eat right all week. Don’t try new things, eat what you know works for you, and trust in the foods and habits that have gotten you through training. Be sure to get enough sleep the week before the race. Unless you’re a master sleeper, you’ll have a hard time sleeping the night before the race. Be sure you have some extra hours of sleep in the days before the race so that you’re well rested on race day, even if you don’t sleep well the night before.
Prepare for race day the night before. Lay out your clothes, shoes, and gear the night before the race. Put the bib somewhere you’ll be sure to see it. Some people pin their bib right to the shirt they plan to wear. I prefer to put mine in my race bag along with my food, mid-race fuel, and extra gear (just in case!). If your race has a B-tag (the little thing you attach to your shoe), stick that tag on your shoes before you go to bed. If you have everything ready to go the night before, you’ll avoid forgetting something critical in the pre-dawn haze.
Don’t try anything new on race day. Like that new shirt you got at the expo? Don’t wear it. Thinking of trying Gu for the first time. Huge mistake. Do what you know works. Wear the clothes, use the fuel, and run like you have in training. Trust in the training.
Arrive at the race early and stay late. Soak up as much race atmosphere as you can. Come early so that you can park and make it to the starting line with a minimum of stress. Plan to stay after the race to enjoy the food, beer, and vendors that are typical of big races. Have fun and soak it all in.
Remember why you’re running. There will probably be a point in the race when you feel less than stellar. You might be tired, sore, questioning your sanity… Most runners, even experienced racers, experience some niggling doubts mid-race. For me, it’s mile three. At mile three I inevitably wonder what could possibly have made this race sound like a good idea. Remembering why I’m running helps me get through the tough patches.
Have fun! Enjoy your first half. You’ll remember it always.

Me finishing my first half marathon! (That’s me in the grey top and braid)

Run@Work Day at UConn

Posted on September 24, 2012 by DrRachelRuns

Friday, September 21st was the RRCA National Run@Work Day. Run@Work Day encourages adults to get 30 minutes of exercise before, during, or after work. The seventh annual event called on individuals, groups, companies, and schools to schedule 30 minutes of physical activity as a part of the work day.

At UConn, we have an HR-sponsored program called Just Move. This program rewards employees for engaging in physical activity. The prizes are pretty fun – an assortment of UConn apparel and gifts – and individuals are encouraged to be active through the program. I offered to team up with the folks at Just Move to offer a UConn Run@Work Day event. HR and Just Move had never offered a running event, so this would be a first. We planned an 8am run around Horsebarn Hill Road (a popular local running circuit). I agreed to lead the run and HR offered to supply bagels. The team at the faculty/staff gym, Hawley Armory, offered to provide their shower facilities. We planned the event, shared the event advertising, and kept our fingers crossed.

On the big day, a few folks showed up ready to exercise.

Four ladies were ready to participate in the 3.75 mile run led by me and my running friend. Three other ladies were prepared to walk the 2 mile loop I had planned. Yay! We had runners. The nice people at Just Move had even make up cute little bibs for the occasion.

It was a gorgeous day for a run/walk – 55 degrees, partly sunny, and breezy. The running group was treated to gorgeous views of campus and the surrounding area.

The trees have just started to turn, so the view was quite lovely. We went on a loop around the on-campus agricultural area, past the cows and horse barns, up the hill, and then around to the center of campus. It was a nice run. The best part of the run was meeting the participants. Most were new to running and were joining a running group for the first time. One participant ran more than three miles for the first time ever, another conquered the big hill on campus, and everyone had a great run. That’s the best part of organizing running events and coaching – helping others to enjoy running as much as I do.

Twelve Ways to Avoid Running Disaster

Posted on September 19, 2012 by DrRachelRuns

As you may know, this summer I’m coaching for Fleet Feet West Hartford’s Half Marathon Training Program. One of my favorite responsibilities as a coach is to pass words of running wisdom along to my runners.

The race is less than a month away and I’ve been thinking about potential race-day disasters (always the optimist). In an effort to help my first time half marathoners avoid problems on the run, I offer today’s installment of Dr. Rachel’s Running Wisdom – Twelve Ways to Avoid Running Disaster:

Disaster!	Prevention	Solution (whew!)
Blister!	Buy socks that include either some synthetic material or wool. Thickness depends on preference. I prefer thin, with reinforced heels. Test your socks several times before wearing them in a race. Some people have luck with applying BodyGlide, or taping blister-prone areas with KT Tape or regular athletic tape prior to adding the sock. Ill-fitting or old shoes will also create blisters, so make sure your shoes are right for your feet. It’s also wise to carry blister-specific band aids if you’re prone to blisters	If you notice a blister starting mid-race, don’t wait until it’s gigantic. Adjust your socks, retie your shoe, and give it another mile. If you are carrying a blister-specific bandaid , now’s the time to use it. Failing that, it’s time to get creative. I have used a leaf as a blister barrier. Some races offer Vaseline at the medical stations. A little Vaseline on the budding blister can sometimes help. If nothing seems to help, take off your sock and try that. Worst case, a blister won’t kill you.
Chafing!	The best way to prevent chafing is to wear technical running apparel that is designed for fitness. What you wear is personal preference, but be sure that you test anything you intend to wear in a variety of conditions before the race. Do not wear something that you bought at the expo or your race t-shirt unless it’s that or naked.	If you notice a bit of chafing, act as soon as possible. The salt in sweat will exacerbate chafing, so wash the area often with water (it’s great to wash the area at the water stops). Many races will have Vaseline or BodyGlide at first aid stations. If you see one on the course, stop. If you see a course official on a bike, ask what they have. You might be able to get something that will help. In a pinch, lotion, chapstick, and even deodorant will work as an anti-chafing balm.
Cramp!	Ensure that you’re properly hydrated before the race and in the week leading up to the race.	Drink some water, or take some electrolytes at the first sign of cramping. Walk, massage, or stretch the cramped muscle. Drink an extra cup of water.
Stomach upset (morning of)!	Don’t eat anything new the night before a race. Go for something tried and true and heavier on protein just in case.	Eat something bland and stomach-friendly before the race. Ideally, you’ve practiced eating a number of different things before the race and are prepared with a list of foods that you can tolerate.
Stomach upset (mid-race)!	Don’t eat anything new before or during the race. Hope for the best.	Sip water. Sipping cool water can help. Slow your pace and focus on deep breathing. Consider reducing your intake of electrolyte drinks or fuels if you know that carbs are a problem for you.
Side stitch!	No one really knows what causes side stitches, so your guess is as good as mine.	Some people think that applying pressure directly to the stitch works. Others suggest stretching the abdomen by leaning away from the stitch. Others suggest deep breathing, coughing, and yawning. I suggest trying them all. Sometimes, side stitches can be an early sign of dehydration, so make sure you’re hydrating properly.
Shoelaces won’t stay tied!	Check out this neat guide to shoe lacing on Runners World, or another on Katie Runs This.	Triple knot those laces and keep going!
Headache!	Consider taking ibuprofen or another pill of choice, but don’t overdo it. Pain relievers can mask pain that tips you off to something bad going on.	Headaches during the race may be a sign of dehydration – make sure you’re hydrated. If you need a pain reliever, most aid stations will have something.
Sick with a cold!	Only take a decongestant if you’ve had experience with them prior to running. Some people experience adverse effects, ranging from mild to serious. Consult your doctor if you have questions or need advice.	Perfect the “farmer’s blow” and hope for the best.
Breathing doesn’t seem right!	Practice a variety of breathing techniques during training runs. Learn ways to relax on the run and to calm yourself, and your breathing.	Try coughing or sighing. Many people find that the more they focus on breathing the worse it becomes. A sigh or a cough can trigger a resetting of the diaphragm. If that doesn’t work, try breathing in a three part breath, feeling breath in the chest, ribs, and belly.
Aches and pains during the race!	Practice good training – rest, massage, stretch, foam roll, and treat your body right. Kinesiotaping (using KT tape, the best thing ever) can help support muscles and joints pre-race. Most large race expos will have KT taping. If not, learning the technique from a PT or sports medicine professional can be useful.	Stretch, walk if you need to, and honor your body. If it’s something more than the normal aches and pains, stop and evaluate the situation. There’s no shame in DNFing one race to focus on healing and running happily into the future.
Embarrassing race photos!	I’m sorry. I have no advice. Every single picture ever taken of me in a race is horrifying. I either look like I’m near death or being chased by zombies.	Smile when you see the cameras and know that pretty much everyone looks hideous in race photos. If you need cheering up, check out this Tumblr devoted to terrifying race pictures. Their tagline – “if you look good, you aren’t working hard enough”. I like it.

Eleven Random Running Tips

Posted on September 13, 2012 by DrRachelRuns

I’m away at a conference, but I’m still on the job as a running coach. Today, I talked with some new runners about getting started in running. It inspired me to think of my top bits of running advice. In today’s installment of Dr. Rachel’s Running Wisdom, I share that random collection of bits of advice with you. For your reading enjoyment, I offer you Eleven Random Running Tips (in no particular order):

Invest in good shoes!
Get some technical running apparel, but don’t worry about looking too cool. Function is more important than looks or vanity. Don’t worry about how cool you look – feeling comfortable = looking fast.
Embrace running technology. Apps, websites, and GPS gadgets can help you track your distance and pace, helping you to become a better runner. I love my Garmin.
Don’t stress about bad runs. Everyone has tough runs and amazing runs. The tough ones help you appreciate the beauty of the good ones.
Drink water all day to pre-hydrate. Don’t expect to run well dehydrated.
Learn how to run hills effectively, particularly if you live in a hilly area. Believing I can conquer even large hills helps me to feel more confident as a runner.
Vary your training to avoid boredom and build fitness. Find running friends and running strangers who can become friends. Run races in strange places. Take risks and try new things (just never in a race lest you have a race disaster).
Create a list of reasons you run. Read it when you don’t feel like running. There will be many such days. You’ll need that list.
Listen to the wisdom of other runners with attention and skepticism. What works for one person might not work for you. But, you might learn something really useful if you listen to other runners. I might never know how to make cheap arm warmers had I not listened to a random person in a far away 10k.
Rest! Take rest days and get enough sleep.
Have fun! Remember, running is best when you enjoy it. Find a way to enjoy every run. I’ve never felt more free, and more in tune with myself, than when I’m running and I love that.

Happy running!

10 Running Songs for 10 Miles

Posted on September 5, 2012 by DrRachelRuns

If any of you are like me, the return of fall means the return of a more hectic schedule. The shorter days and packed evenings make fitting in my runs difficult some days. So, it’s back to the treadmill for me. I am easily bored on the treadmill and sometimes turn to my iPod for help passing the miles. In the treadmill spirit, I offer you my super cool running playlist, shrunk to the first ten songs to come up on shuffle:

Call Me Maybe – Carly Rae Jepsen (I know, you hear it everywhere, but it’s kind of run, right? No?)
I Can’t Hold Back – Survivor (I love the 80s!)
Seventeen – Winger (see #2)
Love is a Battlefield – Pat Benetar (yep. #2)
Starships – Nicki Minaj (Anything by Ms. Nicki is a good running song)
Champion – Kanye West (Don’t you know you’re a champion? It’s great!)
Don’t Stop the Music – Rihanna (I love the little sample of Michael Jackson. It’s a fun song)
Letting Go (Dutty Love) – Sean Kingston (It has a super cool beat. It feels tropical.)
High on You – Survivor (It’s the 80s again. Yay!)
(This better be a good one) Buy U a Drank (Shawty Snappin’) – T Pain (Come on, what’s not to like about a song whose title has almost no real words?)

There you have it – ten songs from my actual running playlist. Don’t judge. Just get to rockin’! And, share your favorite song in the comments so I can get some new tunes for the treadmill.

Important disclaimer – Dr. Rachel recommends that you only listen to music while on the treadmill. It can be unsafe to listen to an iPod or other music player while running outside, particularly if you’re alone, or running in a high traffic area. There are often stories of runners hurt, kidnapped, or killed who were plugged in to music and unaware of their surroundings. Please don’t let this be you. Be safe out there.

Seven Ways to Get Back on Track

Posted on August 29, 2012 by DrRachelRuns

If you’re anything like me, the start of a new school year throws your schedule completely off. I missed my run today and had candy for lunch. I’m sure this isn’t the best strategy for running success. Luckily, I have a few tried and true strategies to get my training back on track, which I’ll share in today’s installment of Dr. Rachel’s Running Wisdom. Here they are – Seven Ways to Get Back on Track (that I should start immediately!):

Get dressed to run. This strategy is along the lines of “fake it until you make it”. When I’m not feeling all that motivated to run, I put on my running clothes and shoes and wander around the house for a while. If I still don’t feel like running, I’ll head out for a “walk”, or “just one mile”. For extra motivation, I’ll bring Lucy, my running dog, with me. She always love to run. Usually, just getting outside is enough to motivate me. And, if not, at least I got in one mile.
Run a race. Nothing jump starts my motivation like a race. I often sign up for races on impulse, joining friends, or finding a unique race that sounds like a good time. I love the atmosphere at races and being in that I-love-running environment makes me remember that I love running, too.
Review your goals. Sometimes running slumps are the result of goals that are aimed too high or too low. Take a look at your running goals. Do they still make sense given where you are now? Do they need to be adjusted? Would setting a more short-term goal make more sense? I try to review my goals monthly to keep myself on track.
Remind yourself of past running joys. I love looking at pictures of past races and fun runs when I’m off track with my running. Reliving the fun I had in the past helps to rekindle my love of running – and never fails to get me excited to run again.
Join a friend. There’s nothing more motivating than knowing my friends are waiting for me in the pouring rain at 6:30am. Making a commitment to another person to run in a given place at a predetermined time never fails to get me out the door and ready to run. It doesn’t hurt that the run gives me time to complain about the things that have been distracting me or catch up with friends I haven’t seen in a while.
Try something new. Stuck in a rut and bored? Try a new trail, a new workout, or a new group. Freshen up your runs with something new and exciting to challenge your body and mind.
Buy a running treat. Whether it’s a new piece of running gear to add to my wardrobe or a fresh packet of Sport Beans, sometimes a running treat is just what I need. Wearing something new, or trying a new fuel is fun – and I have to be running to do it.

Happy running!