Recovery: The Key to Improvement

I am sure the majority of distance runners have read a ton of articles about how important recovery is when trying to improve performance. Well, unfortunately many runners learn the hard way when they get injured about how sticking to a recovery routine is absolutely necessary if you want to keep running for a LONG time. I usually say my routine is pretty basic, but in reality, it is actually NOT basic at all. I find myself adding in so many components whenever I do my own research, follow someone who is including some random tactic I have never thought of, or simply when I find myself more tired than usual and realize I need to take a step back. Here are my go-to components I include on a regular basis to keep me injury free and ready for my next workout.

·     Diet: For recovery, the focus is usually on that very important post-workout meal; and while that is definitely essential, I believe your diet in general plays a significant role. I got into macro counting a while back and found it to be the best way to eat as an athlete, since it focused on the right mix of carbs, protein, and fats. It was a bit too time-consuming for me, so I no longer count my macros every day, but I do make sure I eat all three (carbs, protein, and fat) in EVERY MEAL. From the protein bars I buy to my restaurant choices, I am conscious about including each macro. This is how I stay satisfied all day! Each of these nutrients play different roles in recovery (more on this in another post), so making sure to be properly fueled with each is vital! 

·     Sleep & regular “down-time”: While I am definitely not the best sleeper (I am lucky if I can ever reach 7 hours of sleep any night), I do my best to avoid any stressors at night and get to bed early. I also incorporate “down-time” during most of my days where my legs can rest. Getting enough sleep is more important for those of you who have physical jobs that require you to be on your feet all day. Thankfully I work from home for the most part and get enough time to relax…BUT too much of this is not good either! There are days I end up sitting, working on the computer for hours without standing and it actually makes my next day’s run much harder than if I were on my feet all day!

·     Compression: Ever since I won my Normatec Recovery System on a social media giveaway, I have been a true fan! I did some research on the benefits of compression for recovery and learned how valuable this can be for athletes. The outcomes are different for everyone I assume, but since using my boots most days of the week, my legs feel much looser in general, I never get my plantar fasciitis pain (and this was a big issue for me!), and my evening runs are much more tolerable. 

·     Supplements: Although there is no scientific proof that many supplements out there actually work, I have a handful of products I believe have helped me recover faster and feel healthier overall. I take glutamine after every run. This amino acid is usually decreased in the body after any physical or emotional stress (think high intensity workouts, illness, etc.), and plays a role in immune function. Many endurance athletes are more susceptible to catching a cold, and I do not want to deal with one (who has time for that?!), so I do what I can to keep my immune system strong. I also add beetroot powder to my smoothies most days, since it is known to help with stamina and endurance, but it also has loads of antioxidants and other vitamins and minerals that are healthy for the body. Cherry juice has also been a staple in my diet—either in my smoothies or alone at some point during the day. Tart cherries have anti-inflammatory properties, which help reduce soreness and other pain. They are also a natural source of melatonin, which aids in improved sleep quality.

These habits took a while for me to stay consistent with (I am still working on the sleep one!). Besides these components, I also get a massage every few weeks and stretch every day. I have spent a good amount of time on researching about recovery for myself and my clients, so I’ve incorporated more into my routine over the years. My best advice for my athletes is to always listen to your body. Running and training for distance races should not make you exhausted. If it does, then you are definitely missing a component to your recovery routine. Take a step back, switch out running for another easy cross-training activity, and get some rest. It is always best to take a few days off than to deal with an injury.

Tackling PRs and Stress During the Holidays

No matter what difficulty this year has brought, the wintertime can still be enjoyable and end on a productive note. The change in lifestyle we’ve all had to deal with during 2020 has sure brought about an immense amount of stress for everyone. The change to a work-from-home situation seemed like a less stressful option, but in reality most of us loss a sense of structure to our days. It also has not been easy dealing with having to be socially distant from our families and friends, but hopefully knowing we are doing this for the good of their health makes it a bit of an easier choice.

Will We Ever Race Again?

That has been the question of the year for runners! It went from having our big spring races canceled to basically being without in-person races the entire year. It looks like the beginning of 2021 won’t be any different, so the near future planning of running goals is making most of us unmotivated to get in our training runs every day. During this season of the year, it will be most important to work on mental strength more than anything. It will take effort, but trying to put aside all of the stressors that we cannot control, is the key to getting back into the rhythm of taking care of our bodies. After all, exercise plays a pretty big role in stress management and immunity—a big focus with the current viral pandemic.

Since I’ve had a very long base building phase this year, I had a vision of using it to improve my endurance and work on weaknesses. Six months passed and I realized the anxiety of the life changes made me less focused on these goals. One of the most unwanted side effects of stress is lack of energy, and it was what was affecting me the most. Thankfully I turned to MitoQ and I’ve not only had optimal energy all day, but after taking a good amount of time off recently, my fitness has returned much quicker than ever before! I’m sleeping better and feel I can focus much more on my work without a problem.

MitoQ is a powerful antioxidant that works to limit the damage in our cells’ mitochondria—the powerhouse of the cells, and keeps them fired up for any activity. By doing this, it helps improve our stress levels, energy, sleep quality, digestion, immunity and reduce recovery times after hard workouts, since these are all jobs of the mitochondria. All it takes is two capsules in the morning before eating and you’ve got a productive day ahead of you!

Tips for Getting and Staying Healthy

Below are just a few of my go-to tactics when trying to remain focused and motivated to tackle my running and work goals. 

• Move every day for at least 20 minutes.

• Eat the rainbow! Keep a diet that has foods from every food group as many days as you can. But don’t deprive yourself—eating what we like every once in a while can be a stress-reliever!

• Incorporate supplements in your diet where you need them, and make sure they are supplements that have been clinically studied, such as MitoQ.

• Prioritize sleep and stress management: set aside time every day for yourself—to read, soak in the tub, or do some yoga.

• Don’t let what’s going on around you make you anxious—control what you can control and let the rest be!

Are you interested in beating stress, improving your fitness performance, and keeping your body healthy from the inside out? Click here to learn more about MitoQ’s benefits and how easy it is to feel your best all day with this powerful antioxidant!

Sponsored by MitoQ. All opinions are my own.

Back to Base Building with Asics GT-2009

Sponsored by Zappos. All opinions are my own.

Training for races requires a sequence of steps—phases that can be customized to last as long as you’d like. Since I have been shying away from the virtual races this year, I’ve had the longest “base building” phase ever! It’s not a bad thing since I have definitely improved my overall endurance. The downside of long base building phases turns out to be the increased time on your feet. After all, this phase is really about getting the body used to long distance running, which means our bodies get a bit overused if we aren’t careful with recovery and pacing.

The number one tip I give to my athletes and am very strict about myself is making sure to wear the right shoes for every run. This can make or break your ability to run long and perform your best. It’s a good idea to learn your natural foot strike pattern before trying out different styles of shoes. There are a handful of pairs that I feel protect the feet best if you fall into the category of neutral or overpronation. After having amazing success with ASICS I was lucky enough to get my hands on a pair of the new GT-2000 9 from Zappos. I find almost everything I need for running from Zappos, and you can’t go wrong with their super knowledgeable customer service, speedy shipping (literally 2 days at the most!), and free returns for a year through their rewards program! My ASICS came just in time to start out my next training cycle.

Long Run Dominance

My goal right now is to get myself running long again. It’s what truly helped me during my best training blocks. If you can safely increase your weekly mileage, it is sure to help you set a new PR. By “safely” I mean setting aside enough time to recover in between sessions, taking the majority of your runs easy, and eating enough calories every single day. This does not work for everyone, especially those who have a busy job and family to take care of. Although it’s not impossible to follow a high mileage program, it is certainly not necessary. Many runners do just fine running much less!

The ASICS GT-2000 9 have felt like the perfect pair for endurance runs of any distance. The GEL technology cushioning enhances the shock absorption of the shoe at the heel, which has been a lifesaver for me after several miles, given I am a big heel striker so I need all the cushioning I can get for the impact. The midfoot and forefoot of the shoe is made with a cushioning material called SOLYTE, which provides 20% more shock absorption and is half the weight of standard running shoe foams. This combination is ideal for long runs because you never want a heavy shoe, and you need to be careful with other lightweight shoes because they tend to lack the cushioning and absorption you need to run these long distances without feeling fatigue and resulting in achy feet for days.

Fear Not Pronation

You’ve probably read about how overpronating can create more inefficient running. You can still be fast, but your body sure does have to work harder during certain parts of the running cycle. Unfortunately overpronators are also more at risk of acquiring injuries, such as runner’s knee, IT band syndrome, and plantar fasciitis. One of the best features of the ASICS GT-2000 9 is the combined technology of Guidance Trussic, Guidance Line and Dynamic Duomax that promotes the foot to re-supinate after striking the ground so that the push-off phase can be more efficient. This means your strides will be more powerful and running faster will feel more doable.

Although I am not an overpronator, I still mostly wear stability shoes, since I am very prone to ankle and foot injuries. I often deal with plantar fasciitis and posterior tibialis tendinitis, so having this support from the GT 2000 9 has been helpful in keeping my ankle joint stable during every phase of the running cycle, especially while making turns or running over uneven surfaces. At 10mm, the larger heel drop is definitely a more comfortable option if you are looking to protect your Achilles tendon or have dealt with heel pain. This pair is also lightweight—just under 8oz for women! No need for those extremely unsupportive flats for tempo runs and track workouts! If you are challenging yourself with long distance training or even just casually running to relieve some stress these days, I highly recommend the ASICS GT-2000 9 from Zappos, where you will also find all of your running gear needs!

How "Running with Purpose" Helps You Stay on Track

Most avid runners have probably been asked the question “why do you run?” and have most likely answered something along the lines of “because it makes me feel good” or “I’m training for a race”. These are both very good reasons to run in general as part of your exercise routine, but having a purpose for each and every run you do is one of the most influencing ways to reap the rewards from the sport. The phrase “running with a purpose” means much more than most people think. It does not just mean to run for the purpose to reach a goal finish time or run for a charitable cause. Running with purpose simply means to work towards a specific outcome at each and every run.

Whether it be an easy run, speed session, or long run workout, everyone should stay focused on their purpose for each. While warming up before every workout, you should ask yourself what the purpose of the run is. If you have one, it should be something that is included in your run log as well. This is a topic that should also be spoken about with your coach so you can get the most out of your planned training sessions. Once you make it a habit to have a purpose for each run, you will find running much more fulfilling and goals more attainable than ever before.

Easy Days

Many refer to easy runs as “junk miles”. This term sounds a bit negative, which is not what your easy runs are about. Although you are not trying to hit specific paces on the easy days, it does not mean they are meaningless or have less value than your other scheduled workouts. Easy runs are an important part of training because they help flush out toxins in the body from the hard sessions and keep your blood circulating, which is incredibly useful for limiting soreness and stiffness. Since easy runs should be performed at a comfortable recovery pace, it should be the least stressful run where you do not have to be constantly checking your watch for your split times. This means you can focus on other factors that require attention and will make you a more efficient runner.

Easy runs are a good time to focus on form including posture and cadence, among other mechanics. This is probably the most useful purpose to have during these recovery runs. You can dedicate each mile to a different focus, alternating between working on taking quick steps while keeping your feet under you, keeping an upright posture while incorporating a forward lean, relaxing the shoulders and keeping the arms close to the body, and driving the toes up and concentrating on foot strike. These are just some examples of purposes you can have for easy runs. Another great purpose for one of your recovery runs is controlling heart rate, which can be done by working on a more relaxed running form and proper breathing.

Speed and Tempo Sessions

Heading out for a speed workout means you are about to enter into an intimidation zone. Speed workouts call for hitting intervals at specific paces, which can get a bit scary for some. The paces that should be prescribed are ones that are actually challenging for you. After all, if your goal is to beat your current PR at a race, it requires you to train to reach faster paces. Your purpose for these sessions is not only to hit your paces as prescribed but to work on your mental game as well. Distance running, such as racing half and full marathons require a strong mind as running on tired legs late in the race can seem physically impossible. During speed workouts, it is helpful to practice envisioning the faster paces as “easy” paces. Work on proper form, relaxed shoulders, and controlled breathing during these paces, and you will find that they will not seem so hard after all come race day.

Tempo runs are a great time to focus on pacing, meaning running as close to your prescribed paces as possible. At the beginning stages of training, you can set the purpose of these tempo runs as trying to stay plus or minus three to five seconds from goal pace for a segment of the workout, versus the entire time, and then work up from there.

Non-Running Purpose Runs

Some runners may think it’s a waste of precious running time to focus on something other than the run itself when you’re out there. Well, it happens to be almost the perfect time to get “out of your mind” and into the environment around you. I find it useful to use some portion of my easy and long runs to plan the day ahead—my work schedule, chores, and get my mind prepped for the rest of the day. Since I am already starting my days productively with a run, I definitely want to keep it going! I also plan out routes that I can enjoy the scenery, whether it be other people being active, or just nature! You can also make it a purpose to think about what you’re grateful for. 

You will find that running with a purpose tends to be easier to do on the hard workout days since there are already specific goals for those runs, to begin with. Practicing finding purpose on every run, though, will truly excite your passion for running. This is important because many runners get burned out during long training cycles and have a hard time staying on track towards reaching their ultimate goals for races and health in general. Even if you are not a marathoner, and are just running for fun and to get in shape, finding a purpose for every workout you do is just as important and will help you stick to your exercise routine as well.

You Can Be an Everyday Runner Thanks to the New Brooks Ghost 13

Sponsored by Zappos Running. All opinions are my own.

Running every day does not take any magic. It’s all about discipline and routine. Runners just getting into the sport often times get discouraged when they see the consistent daily run schedules of their more experienced friends. They have the desire to do the same but wonder if they will ever be able to get into that daily habit. As a running coach, I see this discouragement in most of my athletes at the beginning of their journeys, but it never lasts very long. Just a couple of months later they are running almost every day without it feeling dreadful, and there’s no better feeling for them than seeing their bodies transform into endurance engines in such a short time! The hardest part about getting to this point is understanding how much more goes into being an everyday runner than just running itself.

It takes strength, proper recovery, and ideal gear to get us to do this without burning out or getting injured. The first thing I advise my athletes is to make sure they are wearing the right shoes and rotating between two or three pairs throughout the week. This is important in order to balance out the pressure in the feet and joints higher up in the body and run more efficiently for different types of workouts. Brooks has done it again with their newest update—the Ghost 13. I got my pair from Zappos, where I get all of my running gear. As part of the rewards program, I get free expedited shipping, so my shoes came the very next day! Free returns for a year and only the best customer service are also part of the rewards program, so if you are not a part of it already, I highly recommend you sign up!

Just Run

When stepping outside for your run, all you want to have to think about is the run itself. When we wear uncomfortable clothes or shoes, it becomes a distraction and can end up messing up our form and making us more tired and achy the rest of the day. Brooks Ghost 13 is made with light, soft materials that keep your feet feeling fresh even after long runs. As usual I wore these for a short run first to break them in, but it didn’t take long for me to know they are a great pair for any amount of miles. My second run was a 90-minute progression run and I was surprised to see how a shoe weighing around 9 ounces can feel just as light as my 6-ounce pair!

The extended cushioning goes beyond the heel and is made with DNA LOFT technology, which basically covers up to the forefoot with a soft cushion to guarantee a smooth landing. As most of you know I am an intense heel striker, so anything that can lessen the impact during my steps is highly beneficial for me. When shoes are too cushioned they end up feeling less springy and responsive, so as comfortable as they can be, they aren’t the best for faster running. The Ghost 13, on the other hand, is not only cushioned but also has BioMoGo DNA which helps combat that loss of responsiveness with the added cushioning. During my progression run, where I started at around 8:45 minute/mile pace and finished around a 7:10 minute/mile pace, I did not feel the softness of the shoe limit my desired speed.

The Need to Breathe

What I loved the most about the Ghost 13 is the fitted feel of the upper. When a shoe hugs my foot like a sock, I know I can count on it to keep everything in place. This means less rubbing and chafing and better compression. I run in maximum heat here in Miami and the humidity is over 90% every day so I also try to wear shoes that keep my feet as dry as possible. The mesh that wraps the upper of the Ghost 13 does a great job keeping my feet from feeling suffocated like they do in other pairs. They also did not soak up all my sweat, even after 12 miles, which usually makes shoes feel twice as heavy during a long run!

If you are looking for a neutral shoe for those everyday miles, Brooks has your back. They updated the previous Ghost model with the joy of running in mind. When you don’t wear a good shoe, that fatigue and achiness in the feet, and even in the rest of the body, can make your run feel miserable. We shouldn’t have to think about anything else while running besides just running. Brooks wants you to RUN HAPPY, and the Ghost 13 makes that possible.

Run at Top Speed with the New Saucony Endorphin Pro

Sponsored by Zappos. All opinions are my own.

Are you in need of some motivation to already start preparing for your next PR? A brand new pair of shoes can do the trick! I am always in search of the next great pair of training shoes that will help my feet tolerate the endless miles I put in every week. What excites me the most is when I find the absolute best pair for racing. The marathon is probably the hardest to shop for when it comes to shoes, since the goal is to run the entire 26.2 miles at a fast pace, while respecting the fact that you are running for several hours! This means you need a good combination of supportive and lightweight technology.

I have been wearing the same racing shoes for the last couple of years thinking there was nothing better out there, but I’ve been wrong! Luckily I got my hands on a pair of the new Saucony Endorphin Pro from Zappos and I’ve fallen in love with everything about them. Zappos always has what I’m looking for and as a rewards member I can take advantage of several shopping benefits such as free expedited shipping and free returns for 365 days. They have the best customer service, too, so whether I need to make a return or I have a question on a product I want to purchase the staff is always knowledgeable and quick to respond!

Superhuman Results

I don’t like to encourage the thought that a shoe can “make you faster” because at the end of the day, it’s our bodies that have the talent and ability. We are the ones who put in the effort and energy into our paces and performance—not the shoe. BUT I do believe a shoe can make faster running feel a little more tolerable and help us more efficiently take advantage of the energy that’s bounced right back to us from the ground. My first impression of the Saucony Endorphin Pro was how lightweight they are—only a bit over 6 ounces! I pretty much forgot I had shoes on at all after a few miles of my first run!

They are equipped with a few speedy features, such as the SPEEDROLL technology that is made to propel you forward with a quick response once you strike the ground. As a runner who usually intensely lands on her heel, I was impressed with how much softer my landing was in these shoes. The Endorphin Pro forces you to land more towards the mid and forefoot in a way, without tiring you out from the change in form. When it comes to faster paces during long races, you want to feel like you are propelling forward instead of bouncing up (which wastes energy by the way!), and these shoes do just that. With the addition of the carbon fiber plate, which provides that boost of power from heel strike to push-off again, fast running does not feel so hard.

The Ease of Maintaining Paces…

This is every runner’s ultimate goal—to feel like they can sustain their marathon pace for the entire race. Although I have not run a marathon yet in my new Saucony Endorphin Pro, my longest run in them, 90 minutes, was enough to show me this superpower. For about two months now I plan out a 90-minute progression run on Saturdays. My goal is to run the last 20 to 30 minutes of this run at or around my goal marathon pace. These days with the intense heat we have outside, this goal is definitely not an easy one to hit. My effort is what counts, but I would love to see the numbers on the watch one day! Well, on my most recent Saturday run in my Endorphin Pro, I actually hit my goal without any difficulty at all! If you are a runner, these mini accomplishments can make your day! I will mention again: the effort and ability to hit these goal paces come from my body, but the shoes sure do make it feel easier!

Comparing these to my former racing shoes, I have to say the Saucony Endorpin Pro is significantly more supportive and cushioned. The PWRRUN cushioning makes long runs comfortable and keeps foot health a priority. So far I have not had any soreness in my ankles and feet as I normally get with my old pair. As I mentioned earlier, the combination of comfort and lightweight speed is the ideal shoe description for marathon racing, and the Saucony Endorphin Pro are equipped with the best of both worlds. In a nutshell: This pair is light, fast, and efficient—what every marathoner needs!