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!

Understanding the Female Athlete Triad and How to Beat It

Generally, exercise is known to be a beneficial component to a healthy body. Most people begin an exercise program for the sake of losing weight, which is then coupled with lowering calories and restricting certain types of food. Over time, the weight comes off, you feel more energized, and the benefits of these changes are recognized. Hopefully for the most part these lifestyle habits continue in order to maintain the healthy bodyweight. In the world of sports many athletes, especially women, exercise and diet intensively in hopes to enhance their performance. When it does, the notion is to continue the intense regimen. Little do these athletes know that the long-term effects of these habits become risky, particularly in the female population.

The Female Athlete Triad is a syndrome consisting of three symptoms: energy deficiency, menstrual irregularity, and bone loss. It is significantly common in the running population but can be found in many other sports. Most of these symptoms are ignored initially due to the fact that one is able to perform just fine. The majority will pay attention once an injury occurs. The syndrome usually begins with the intent to lose weight in order to improve performance. For runners, it is the same concept as wearing lighter running shoes—a lower bodyweight versus being overweight generally helps you run faster since your joints have less to carry. Once an athlete realizes the weight loss assists their faster paces, they want to continue getting lighter.

This pattern of dieting and intensively exercising is the beginning of the Female Athlete Triad. This eventually leads to developing eating disorders, menstrual problems and low bone mineral density, yielding a high risk of fractures. For women who were already at a low weight to begin with, the resulting outcomes are expedited. Of course, the end result of a devastating fracture is not something an athlete is seeking by adopting these habits, but in many cases it is inevitable. Although difficult to diagnose early on, this condition is most definitely preventable. The key is to be educated on and aware of the symptoms and what a true healthy body means.

Energy Deficiency

The first and most common symptom of the Female Athlete Triad is energy deficiency. Originally the term used was disordered eating, but over the years, energy deficiency seemed more appropriate because extreme weight loss and poor diet compared to the extreme exercise can exist without an eating disorder in the picture. Younger females already have the pressure these days to be thin, and when sports come into play, the emphasis is much greater. As mentioned earlier, being thinner, rather than overweight, may yield faster finish times for runners. Coaches, teammates, and parents sometimes play a role in the encouragement of “being thin to win”. This along with society’s reinforcement of the beauty of thinness is what eventually leads to eating disorders in young girls.

Anorexia and bulimia are the most common eating disorders among women and are fast and true ways to lose weight. By no means, are these weight loss options anywhere near healthy, though. Restricting calories by extreme dieting and excessive exercise are symptoms that fall into the categories of anorexia and bulimia. The extreme diet will only lead to lack of nutrients, as well as fluid and electrolyte imbalances, that will eventually leave the athlete with very low energy, poor strength and endurance, impaired reaction times, and risk of injury. Initially these outcomes go unnoticed and the athlete is attracted to the improved performance in her sport. The negative outcomes will then arise once there is a significant amount of weight lost.

Menstrual Disorders

Following the poor diet and exercise habits mentioned arises the next component of the Female Athlete Triad. Excessive exercise and calorie restriction leads to extremely low levels of estrogen. Research shows that women in good health who train for marathons can lower their estrogen levels by over 50%. Given this data, it is clear that athletes who are at an unhealthy bodyweight with significantly poor eating habits and incorporate a high level of training, most definitely lower estrogen levels by a much greater amount.

Estrogen is responsible for the growth of reproductive organs, regulation of the menstrual cycle, and the protection of bones. Normally the body will compensate for a large calorie restriction by lowering metabolism in order to maintain body weight. The loss of the menstrual cycle, or amenorrhea, is a sign that the body is in an energy deficient state. Although amenorrhea as part of the Female Athlete Triad is brought about by energy deficiency, it is also linked to low body fat percentage, nutrient imbalances, and physical and mental stress.

Bone Loss

Poor diet and the loss of estrogen are the leading cause of low levels of bone mineral density. Exercise, mostly weight-bearing, is known to be beneficial to bone health. Therefore running should be a healthy sport for the bones. Several studies on the bone health of female athletes have been conducted and the majority conclude that the bone loss occurs in the cases where there are menstrual irregularity, particularly women with amenorrhea. One study even showed that these intense athletes have bone mineral densities comparable to women in their 80s! This low bone density puts females at an extremely high risk of fractures. Stress fractures are in fact more common in athletes who present with menstrual irregularities, due to low estrogen levels.

The cases who eventually gain weight to a healthier point, resume regular menstrual cycles, and get back to a healthy diet for their training improve their bone density levels. Research has indicated that if the negative symptoms of the Female Athlete Triad are not addressed early on there is a chance that some of the resulting bone loss is irreversible. It is crucial to be aware of this condition and the early signs including extreme dieting and excessive training for the means of dropping weight for performance. Although initially an athlete may perform better, the excessive training is not realistic for the long term and will only lead to burnout and injury among other medical problems.

Steps to getting back the much needed energy, a regular menses, and strong bones start with lowering mileage and intensity, adding more calories to your diet, and regularly following up with your doctor, preferably one specialized in sports. It may seem scary to lower your running load and eat more, but taking these steps gradually can assure you get to and maintain a healthy weight and not alter your performance gains.

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.

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!

A Runner's Guide to a Healthy Immune System: COVID-19 Edition

The truth about the coronavirus pandemic is one that’s hard to believe. While this disease continues to spread, people all around the world are wondering how the massive changes are going to affect their lives. We are already getting a glimpse of the effects on society—closed restaurants, bars, and venues, canceled events, and limited interaction with friends and family. The effects on the economy don’t seem so big now, but as the pandemic continues to spread, the shut down of everything around the globe, including our very own jobs, is going to have a major impact on our individual incomes and economics as a whole. I mean, have you seen the stock market recently?!

As athletes, we should already treat our immune system as a priority to our health for two reasons: 1) We enter an immunocompromised state every time we train intensely, and 2) Getting sick keeps us from our regular training schedules. Most people don’t realize that it takes more than popping a vitamin C supplement every day to keep our immune systems healthy. Our sleep patterns, diet, training regimen, stress levels, and hygiene all play a big role in immune health. During a crisis such as what the world is going through now with COVID-19, we have to pay even more attention to each factor.

Diet

We all know how important a healthy diet is in general but it’s actually specifically linked to our immune function. Our immune system relies on white blood cells to create the antibodies that fight off bacteria and viruses and, believe it or not, certain foods can impair this white blood cell function. Studies have shown that a high fat diet can weaken the immune system. You may have read that a full-on plant-based diet is the way to go, but this is mainly due to the fact that plant-based diets generally have less dietary fat and more fiber—two factors that help improve immunity. You can still eat a high fiber, low fat diet and not specifically be plant-based. Loading up on fruits and veggies is also key to protecting immune health, since they are full of vitamins and minerals.

Sleep

The immune system is pretty complex, and so is the link between its health and our sleep patterns. The basic premise is that with sleep deprivation, our T-cell development is diminished. T-cells are the soldiers of the immune system that attack bacteria and viruses, and help keep us from getting sick. On top of limiting T-cell growth, sleep deprivation increases inflammatory cytokines in the immune system, leading to the development of colds and flus from the viruses that could not be fought off by the T-cells. Sleep is also when we experience our highest fever during illness. We tend to think fevers are a bad part of being sick, but it’s actually our bodies way of fighting off infection. If we don’t get good quality sleep, we can end up with a longer dose of the flu or seasonal cold. Aim for 7-9 hours each night for a stronger immune system.

Supplements

It is not absolutely necessary to take vitamins and other supplements every day in order to be healthy. If you regularly eat a wholesome diet—the right amount from each food group, then you most likely get all of the nutrients your body needs. The problem is the majority of people do not eat a wholesome diet, so taking a daily dose of the right vitamins is essential to good health and organ function. For immune function in particular, a good starting point is adding in vitamin C, zinc, and magnesium. One nutrient that is often overlooked by athletes is glutamine. This vital amino acid works directly with immune cells to fight off infection. Our body naturally produces it already, except that during times of stress, less glutamine is produced. This happens during both physical and emotional stress—intense training, sickness, cancer treatment, or even simply just being mentally stressed on a daily basis from work and family obligations. It can be helpful to add in a glutamine supplement after hard training sessions, especially during cold and flu season.

Training During the Outbreak

How many of us have had to change our training plans because either our local running routes have closed or our cities have gone on lockdown at this time? If the case is that you cannot run outside, then there are other options to get in your endurance training. Of course if you have an at-home treadmill, you are saved—you can keep your same training plan as if there was no crazy outbreak. Most of us, though, don’t have this luxury so we need to find another way. If you live in an apartment building, run laps through the parking garage. It’s not only a way to keep up your training program, but you get the added bonus of working on a hilly route!

If you are heading outdoors for your run, do your part and practice social distancing (6 feet apart from anyone!) and good hygiene. Here are some tips to follow to help keep you at low risk of catching and/or spreading any viruses:

✖️RUN SOLO - stay away from group runs, even if you think you are all healthy. Remember you can be carrying the virus around without knowing (zero symptoms!).
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✖️Don’t drink from water fountains - they are rarely cleaned and you can’t count on absolutely no one having put their mouth on the spout, and some people even spit in the fountains too! Just deal with carrying your own bottle for now.
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✖️Keep social distance - 6 feet away from every person! If you have to pass someone, try to hold your breath for a few seconds and look the other way.
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✖️Wash your hands immediately when you get home and get out of your run clothes—you don’t know what has dropped onto you while running.
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✖️Stay hydrated ALL DAY & keep a healthy diet—As stated above, this helps keep a strong immune system!

At-Home Workouts

If you can’t run outside, lack a parking garage, and don’t have enough space to jog around your home, it’s okay ! Don’t worry about losing fitness or getting out of running shape! There are plenty of exercises you can incorporate every day that will keep you in good form. You can make it a goal to maintain your endurance and strength as much as possible by combining a mix of moves. Thankfully you can still place orders online for workout equipment. My go-to tools are resistance bands and medicine balls. Click here to shop these and so many other options! To get the best out of your workouts, make sure to incorporate short rest breaks and keep your heart rate up as if you were running. Explosive moves such as plyometrics are extremely useful for runners and torch more calories than static moves. Try to keep your body moving for the same amount of time you usually run every day.

We are all hoping this virus will get under control within a matter or weeks, so it won’t be long before you can get out for a run again! The positive side of switching up your program for the time being is that you can give your body a break from the constant pounding of running and work different muscle groups. You’ll be surprised how much it will help with your form, strength, and pacing once you’re back out on the road! Endurance may lack bit when getting back into it, but it’s a part of fitness that quickly returns after just a few weeks off. The key is to keep your body moving!

Sources

1. Berenbaum, F.; van den Berg,W.B. Inflammation in osteoarthritis: Changing views. Osteoarthritis Cartilage 2015, 23, 1823–1824. 

2. Rinninella E, Cintoni M, Raoul P, et al. Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients. Published online October 7, 2019