Club News & Blog

I’ve been running consistently since I was 13 years old! I’m not going to tell you how old I am, but that was 30 years ago ;) Keeping my body up and running definitely takes a little more TLC than it did when I was a young track and cross country athlete, but with proper training, nutrition and recovery I’ve been able to continue to run distances and events that I never thought possible. I would like to SHARE my knowledge as a sports dietitian, personal trainer and running coach to help keep you all running for a lifetime.

1. Strength Train!!
   Having a strong, healthy body is truly the secret to staying injury free as well as finishing your race with good posture and a fast kick! I get it, runners don’t want to spend time in the gym; they want to be OUTSIDE!! But what would you say if I told you that you only need to strength train for a total of 1 hour per week?!
   
   I recommend that my run coach clients spend 30 minutes lifting weights 2x each week. In the off season (if there is one) I recommend bumping that up to 3 times per week. I like combination exercises that work multiple muscle groups at time because they are more time efficient and do a better job at engaging the deep core muscles. Here are a few of my favorites: Squat press, plank row, single leg deadlift with bicep curl, ball bridge with leg curl, and side plank with side leg lift.
   
   
2. Sports Nutrition.
   My top tip for distance runners is to train your GUT! This means practicing with gels, electrolytes, fluids and caffeine well ahead of race day. Failing to due this will usually result in GI upset and lost time on porta-potty stops.
   
   Another thing for runners to remember is that carbohydrates are FUEL for running and you WILL bonk without them. I encourage carbo-loading 3 days ahead of marathons and also be sure that the pre-event breakfast is loaded with carbs. Hydration is another critical factor in racing because performance is impaired with even 2% loss of bodyweight in fluids. Dehydrated muscles are much more likely to cramp and get injured. Most runners need 8-10 oz. every 20 minutes of exercise. A sports drink is preferred, but if that can’t be tolerated be sure to carry electrolyte tablets.
   
   
3. Cross Train!
   In 2017 a major knee injury sidelined me from running for 6 months. I almost felt like I lost part of my identity for a while. There was definitely a silver lining with this setback because it forced me to cross train for the first time in my life! I got a group of friends to join me in taking swimming lessons and I even bought a used road bike.
   
   Learning to swim was WAY out of my comfort zone (especially in open water), but I loved how my body felt afterwards. I always say “motion is lotion” on the joints. Swimming, cycling, and elliptical all provide a way to move the joints without high impact which was critical for staying fit while injured.
   
   Fast forward 7 years later and now I am training to compete in my first ½ Ironman. Even though my knee feels better and I’ve returned to marathons, I still continue to cross train in the pool and on my bike. I highly recommend that runners (even non-injured runners) cross train at least 1-2 days each week. My top picks include biking, swimming, elliptical and stepmill.
   
   
4. Focus on recovery.
   There are so many important ways to help your body recover from hard workouts. I keep it part of my routine to attend yoga class once each week. However, even 10 minutes of yoga stretching after each run can really help. Top tip: Try the legs up the wall pose after a run to help with circulation and to reduce swelling.
   
   Other ways to recover include massage. Go in for regular massages and/or try self-massage. Tools like a Theragun, HydroMassage bed, stick, or foam roller are all great ways to reduce tight/sore spots in muscles.
   
   
5. Listen to your body.
   If you feel an injury coming on, listen right away. Ice for 15-20 minutes after runs and several times throughout the day. Spend some extra time stretching or even ignore your training plan and take a rest day.
   
   Only YOU know how your body feels! If an injury persists more than a week or two seek out professionals for help. P.S. Active PT is right down the hall at the RAC and eager to help runners keep running!

I truly hope these tips help, even if just a little bit. Take care of your body; it is your most prized possession. This means prioritizing things like strength training, stretching/massage, fueling properly, and cross training. My wish for every runner is a long and healthy career in running because to me that is more important that any award or race.