Strategies for the Long Run

A recent running magazine included an article about a professional marathon runner and when asked what their favorite training workout was, they answered “the 20-mile long run”. The assumption is that most readers probably responded with something along the lines of “Are you kidding me?!”. For most runners, the long run, especially when it gets up to that 18-mile point, is dreadful. Yet, the long run is probably the most important session of the week. After all, the race is just one really long run.

It has been recommended in several training plans to perform the long run in a long, slow distance (LSD), which has several benefits for race preparation. Running at 60-70% of 5k pace for these long distances will over time increase glycogen storage in the muscles, which means more readily available energy. The body does this by depleting the glycogen in our muscles during the run, which will cause the body to adapt by storing more glycogen. Another benefit of the LSD run is the increase in oxygen provided to the muscles by the growth of capillaries, where the carbon dioxide-oxygen exchange occurs, and mitochondria, where carbon dioxide and oxygen are converted into energy. These physiological reactions to running are the reason runners get faster and last longer over time through consistent training.

One downside of always performing the long run at LSD pace is boredom. There are only so many routes we can choose to get 20 miles done. A good strategy for these runs is to break it up into quarters on your route and in your mind. For example thinking of 20 continuous miles seems like forever. Breaking it up into four 5-mile segments is more tolerable. This is a good way to run the actual marathon, too! Another downside to choosing LSD is the lack of adaptation to running at goal pace and practicing what really happens during a race.

Many marathon training programs include long runs with at least a few goal-paced miles throughout. The purpose of these types of training sessions is to practice running fast on tired legs to mimic what race day will feel like. There are a variety of options to incorporate goal-paced miles, but it is important to be specific when heading out for these sessions, as it can be very taxing on the body. As after a race, you do not want your body to need days of recovery following your long run. It is an ideal option to alternate between goal-paced and conversational-paced sessions each week.

Goal-paced long run sessions can make these ‘dreadful’ training runs more tolerable, and help the time pass more quickly. Below are some great variations to the long run to alternate throughout your training cycle. As mentioned previously, the interval sessions can be very fatiguing and should begin with a few repetitions and miles, and gradually increase as your fitness improves.

• Mid-run tempo: Run 3-5 miles at conversational pace + 3-5 miles at goal pace + remainder at conversational pace

• Mile repeats: Run 3-5 miles at conversational pace + 3-5×2-3 miles at goal pace with 1-3 minutes at easy pace in between + remainder at conversational pace

• Fast finish long run: Run 75% of the long run at conversational pace + 25% at goal pace. As your fitness improves, build up to 50% at easy pace and 50% at goal pace

• Ladder: Run 3-5 miles at conversational pace + intervals of one to five minutes at goal pace with one to two minutes easy in between each + intervals back down from five to one minute at goal pace + remainder at conversational pace

• Ladder progression: Run 3-5 miles at conversational pace + 4 miles at goal pace+15sec + 3 miles at goal pace + 2 miles at goal pace-15sec + 1 mile at goal pace-30sec, all with one mile at easy pace in between. The goal of this progression run is to begin the first interval a little slower than goal pace, the next segment at goal pace, and then the last two segments of two and one miles even faster, finishing that last mile at a fast tempo pace.

These five workouts are great for building stamina and strength, as well as practicing your desired race pace, especially when your legs are fatigued. Alternating between options such as these with conversational-paced runs will ease your mind when preparing for long runs. The LSD run every other week will reduce the stress on the body and help recover faster than the goal-paced long runs.

In a properly organized marathon training schedule, you will find many different workouts spread out throughout the week, which all serve a purpose. If your goal is to simply finish the race, you technically can skip all of the speed sessions and tempo runs and perform all runs at an easy pace. If you skip the long run session in the training plan, you would have a very difficult time finishing the race. Therefore, the long run is the most important session of the week. The variations mentioned above may leave you somewhat near exhausted, but completing them will be a great asset to getting comfortable at your goal pace and enhancing confidence going into your races.

Sources

Billat, Varonique L. et al, Cardiac Output and Performance during a Marathon Race in Middle-Aged Recreational Runners, Online Publication, April 24, 2020.

Seiler, Steven, and Espen Tonessen, Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training, Publication, April 24, 2020.

Sanchez LD, Corwell B, Berkoff D, Problems of marathon runners. American Journal of Emergency Medicine, Publication, April 24, 2020.

Staying Motivated During Uncertain Times

Sponsored by Zappos. All opinions are my own.

We all start off the year with ambitions and more so this year, 2020, since it’s a whole new start of a century. Since January, though, there have been major circumstances that have gotten in the way of that “best year yet” feeling. For over a month now the world has been dealing with a never-before-seen pandemic—one that has caused most of everything around us to shut down, a significant drop in any economic gains, and even worse, causing many people to lose their lives. Although most of us are working from home with more flexible schedules, we are struggling to keep motivated to stay fit and healthy. Even runners, who are generally the most motivated of the bunch, seem to be having a difficult time sticking to any kind of training, since all races have been canceled. It almost feels like we are working towards nothing.

It’s time to turn the light switch on and change our mentality to the positive. Just because there aren’t any races on the schedule until Fall doesn’t mean we should put a halt to our training and goals. I know Fall is even uncertain at this point, but we should use this time to embrace running for everything it is, instead of being solely focused on completing a race or reaching a PR. Those things are great, but running does so much more for our lives than make us fast. It’s a good time to take a step back, reflect on what we should improve, and focus on self-care. It can make all the difference once these crazy times are behind us and life gets back to normal. Put on your best outfits and give your body what it needs during this hectic time—MOVEMENT! My new Mizuno Inspire 16 from Zappos is giving me a big pep to my step these days!

Keep a Routine

The biggest struggle for those who are used to a set work schedule has been maintaining good time management throughout the day. Before when the workday started at 9AM, we were up at 4AM to get that speed work done and feel accomplished. Now almost everyone seems to be sleeping in, scattering work duties throughout a 12-hour day and leaving any training we were thinking of doing for the end of the day, which may or may not get done. Since our big goal races this Spring are not in the picture any more, runners don’t see the need to be so strict about their running schedules. Just for the mere fact that we can all use a little stress relief, running and exercise itself should actually be a priority these days. A little sleeping in is also good for us, but why not keep running on the schedule as the first task of the day? It will make you feel accomplished, refreshed and ready for a productive day. Keeping a similar routine as when you were at the office will also help with the transition of working from home to back to normal life again.

Add in Variety

There is no better time to change up your workout routine than when you have months before your next race. I’ve personally decided to keep running every morning, but lower my mileage and add in a mix of exercises I’ve always wanted to fit in but skipped out on because I was too tired from running. Switching up to new workouts wakes up and strengthens weak muscles and improves our fitness even further—both very helpful for when racing season comes along again. Without a gym and tons of equipment, there are still plenty of options to switch up the program. Since running is still allowed, following social distancing guidelines of course, find a route that passes by a set of stairs and get in a few sets of bursts up in the middle or end of you run. After a month of including these climbs I can notice my legs feel more powerful when I run uphill, which has always been a struggle for me. The Mizuno Inspire 16 have been great for stairs and hills since the WAVEKNITupper is super flexible and helps push off the ground more comfortably than with other pairs. They definitely look and feel extremely light, so you would think they lack cushioning, but the midsole is very plush and gives a soft landing, something that not only makes running feel good, but also when adding in my jump roping, box jumps and the many other plyometric moves I’ve been incorporating these days. So, there you have it—three new exercises you can add in at home to give a boost to your fitness: stair running, jump rope, and plyometrics.

Run Love

As much as I love running, I find myself finishing my morning workout not even remembering anything I saw throughout the hour or two I was out. During marathon training we are always so focused on our pace, form, and hitting certain goals, we often forget to take in the environment around us. If we are lucky to find a quiet route where there are not many people, we should embrace our surroundings. I always talk about how pretty my side of town is, but it wasn’t until this past month that I truly paid attention to everything around me. I run by the ocean every day, which is probably my favorite thing in the world, and scoping out every part of it while running puts a smile on my face. I love easy to moderate long runs where I can relax into my pace, so I’m opting for these most days of the week, because I actually have the freedom now to do the workouts I love and only those if I want. Don’t get me wrong, speed work can be fun and is an important component to improving and reaching my race goals, but I don’t HAVE to be so strict about them right now. Running the way you LOVE can remind you why you started running in the first place and bring a whole new sense of self—less stress, more energy for the rest of your day, and a positive outlook on any situation. 

The Mizuno Inspire 16 has been a great medium to long run option. They are cushioned enough to prevent sore feet from the constant pounding, but extremely light so they don’t weigh you down halfway through the run like most well-cushioned shoes. The upper material is also super breathable, which is a major help in the extreme humidity I run through here in Miami. You can shop these in so many other colors at Zappos, which is where I get most of my running gear. Being a Zappos Rewards member has amazing perks—free expedited shipping, free returns for a year, and the best customer service to answer all of your questions and resolve any issues. You can sign up for free and start a shopping list for when these crazy times are over and you can be ready to race your best this Fall!

A Colorful Shoe Review: Asics Gel Nimbus 22

Sponsored by Zappos. All opinions are my own.

If there is a way to get a runner hyped for their training program, it’s with a fun, new pair of shoes. My motto for gear is: the brighter, the better! Along with an energetic color, of course my running shoes need to have the right qualities to lead me to fast and comfortable miles. I tend to choose my running shoes based on the type of run I’m going for—easy, tempo, sprints, or long runs. If you’re like me and have issues such as plantar fasciitis, a history of foot or ankle injuries, or simply weak ankles, then support is the number one quality to seek.

I got a new pair of Asics from Zappos and I’m obsessed, especially since they are the brightest any running shoe can be! If you’re not into the neon colors, Zappos has so many others available. I get pretty much all of my running apparel and shoes from Zappos and they satisfy my every need without fail! You can always count on their knowledgeable customer service to help guide you to the best picks and take care of any issues. They also offer free expedited shipping if you are a VIP rewards member (which is FREE to sign up!) and free returns for one year. It’s the best place to shop for all running essentials!

Every Day Runner

If you are looking for all around cushioning, Asics Gel Nimbus 22 is a good choice. It’s packed with their signature Gel Technology both in the forefoot and rearfoot to provide comfort to the entire foot, while absorbing shock during impact. I’ve been running in the Nimbus 22 for about 6 weeks now, and they’ve only gotten better with every run. I’ve tried them out for every type of workout, but seem to love them the most for my medium to long easy runs. These are the sessions that I use as both recovery and aerobic work so I can tell you the Nimbus 22 are perfect for keeping my feet from getting sore or overworked.

At first this pair took a couple of runs to really break in. They felt slightly stiff, but by day three they were extremely flexible, yet still supportive throughout the gait cycle. Push-off feels springy, but not so much that excessive pressure rolls onto the balls of the feet and toes. One update from the previous model that adds to the responsiveness is an extra 2 millimeters of plush FLYTEFOAM Propel technology. It keeps it springy with a softer landing. The “stiffness” I felt is actually a benefit because it aids in supporting the foot when making turns especially at a fast pace. My ankles are on the weak side, so any time a shoe keeps my ankle from rolling is a bonus!

Durability is Key

The unfortunate issue year round distance runners have to deal with is the quick wear and tear of our favorite pairs. You would think speed workouts wear away shoes quicker, but for me it’s the every day pairs—the ones I wear for my easy medium to long runs, since they make up the bulk of my weekly mileage. Most brands create running shoes with the lightest materials possible, since it truly does make a difference for speed, but unfortunately make the shoes less durable. Asics uses a technology called Trusstic System, which enhances the structural integrity of the shoe, but still keeps it lightweight. Usually a significantly supportive shoe will be the opposite—heavy and bulky. There are other materials built into the Nimbus 22 that also improve the lifespan, such as AHAR (Asics High Abrasion Rubber), which is embedded within the outsole of the shoe and does not add weight at all. If you come across a running shoe that lasts longer than the typical 200 to 300 miles, you have found a winner! I have not yet reached this mileage yet with my Nimbus 22, but can already tell how much they can withstand after over 120 miles in them so far.

As I mentioned in the beginning, running is much more exciting when you are wearing a good shoe and even more so when the shoe is bright and colorful. In my opinion, something about neon hues brings energy to my runs! These beauties are part of Asics’ Run in Color collection and are currently my favorite out of the many pairs I own! Again, if you are not a fan of the bright colors and are looking for a more minimal-toned, neutral, or less shocking shoe, Zappos has it all!

Awkward Tightness in the Legs? It May Be Compartment Syndrome

The most common area of the body in which runners complain of pain is the lower leg. Of course when you think about the mechanics of running, the lower leg receives the majority of the impact since it carries the most weight throughout the running cycle. This is why conditions such as knee pain, and more commonly plantar fasciitis are frequent. One of the more misdiagnosed conditions seen in recreational runners and elite athletes is chronic exertional compartment syndrome (CECS). During exercise blood flow increases and muscles expand. The pain from CECS is felt when the lower leg areas become swollen during exercise, if the fascia, which is basically a sheath that wraps around the muscles, does not expand with the muscles.

Symptoms

The type of pain usually felt with CECS is aching or burning in a specific area of the lower leg that begins at a certain time after beginning activity. Most commonly, the pain occurs in both legs and either in the posterior compartment (calves) or anterior compartment (shins). Along with pain, numbness or tingling, as well as tightness can be felt that worsens as you continue the exercise. These symptoms usually subside within 10 to 20 minutes after stopping the activity.

Differential Diagnosis

The reason this condition is misdiagnosed is because it resembles other more common conditions such as shin splints and tibial stress fractures. Shin splints are caused by overuse of the muscles connected to the shin bone, causing small tears which result in the muscle being “pulled” off the bone. The pain from shin splints is felt along most of the shin bone, whereas a tibial stress fracture is felt at a localized point in the bone. Both of these conditions, along with CECS, result in pain in similar areas and are usually caused by either improper biomechanics or overuse from adding mileage or intensity too soon during training.

If you are experiencing pain during exertion, especially if it begins within the first 10 to 20 minutes of a run and relieves within 10 to 20 minutes after stopping, get evaluated by a professional. If along with the pain is a sensation of significant tightness in the lower legs, CECS is most likely expected. An MRI will help rule out specific muscular issues. There are newer, more advanced MRI exams that can assess how much fluid accumulation there is in the compartments of the lower leg during activity, which has been found to be accurate in diagnosing CECS. It may limit the need to use the more invasive approach of diagnosing which is compartment pressure testing where needles are inserted into the muscles to evaluate the amount of pressure present.

Treatment

The goal of treating CECS is to relieve the pressure in the affected compartment during exertion. Unfortunately, the first step in treatment is avoiding aggravating activities, such as running. Doctors may prescribe NSAIDs and an icing regimen to help decrease the inflammation. During this rest time from activity, it is effective to include techniques to keep the muscles and fascia flexible such as massage and stretching. Once the symptoms are more controlled, it is important to ease back into running VERY gradually to be able to monitor returning symptoms. As you do this, strengthening all lower leg muscles, including the feet, should be incorporated.

Calf stretching should include performing with the knee straight, to stretch the outer muscles, and bent to stretch the deep soleus muscle.

The simplest way to keep the anterior dorsiflexors (along the shin) loose, is to use the foam roller or other deep tissue massager.

The first exercise most athletes include for the lower leg are basic heel raises. As mentioned above, the calves also include a deeper muscle called the Soleus, that often lacks sufficient strength. You can target these muscles by performing the heel raise exercise with a bent knee, or sitting adding weight to your lap.

Weakness in the ankle and foot may also contribute to lower leg issues. To target these ankle and foot stabilizers, using a resistance band is effective. Other exercises include single leg standing on a stable and unstable surface such as a foam mat or balance disc.

Unfortunately, in the majority of the more severe cases, a surgical procedure, called a fasciotomy, is required. Basically the fascia itself is cut open to relieve the tension in order to allow normal blood flow and muscle expansion to cause less pressure during activity. The recovery time after this procedure is quite short and allows athletes to return to their sport within 6 to 12 weeks. Post-surgical rehabilitation requires the same treatment as the conservative approach mentioned above.

Prevention & Maintenance

Biomechanics, or running form, is commonly blamed for lower leg dysfunction, such as CECS. Research has been done on evaluating foot strike patterns in runners and how these patterns may cause mechanical issues in joints from the lower leg to the hip and spine. When one uses the heel strike for landing during running, the anterior compartment muscles, the dorsiflexors, must act eccentrically to control the foot from slapping onto the ground with every step. This causes overuse and inflammation in the area. Many studies have evaluated the outcome of changing this foot strike pattern to a mid-foot or forefoot landing, and have concluded that this may help control and even resolve CECS. This is a change that should be done gradually, such as beginning with 5 minutes of forefoot strike in a single run and adding 5 minutes every few runs.

Another prevention option is running with shoes and/or orthotics that limit pronation of the foot. Overpronating requires even more work for the dorsiflexor muscles and causes increased tightness to the entire lower leg compartment muscles.

The exercises mentioned above should be incorporated to help prevent CECS and other lower leg dysfunction, as many times weakness and inflexibility are the cause. If you have been diagnosed with CECS or are experiencing symptoms, make sure to back off of the aggravating activities and always ease back into it during recovery. Seek medical advice if symptoms do not resolve or become severe. Remember, the quicker you take care of your pain, the quicker you will be back to doing what you love.

Sources

Tucker, Alicia K, Chronic Exertional Compartment Syndrome of the Leg, Current Reviews in Musculoskeletal Medicine, April 2, 2020.

Gallo, Robert A., Michael Plakke, and Matthew L. Silvis, Common Leg Injuries of Long-Distance Runners: Anatomical and Biomechanical Approach, Sports Health, April 2, 2020.

Gibson, Alexander, Chronic Exertional Compartment Syndrome and Forefoot Striking: A Case Study, International Journal of Athletic Therapy & Training, April 2, 2020.

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

Apparel Review: Brooks Dare Run Bras

Sponsored by Zappos. All opinions are my own.

When it comes to running, all details matter. We spend so much time researching and looking for the right shoes for the sport, but forget that the rest of what we wear makes an impact on our performance as well. When I first started out as a runner, I dressed in whatever I normally wore to the gym—spandex leggings and cotton tops was typical. I dealt with my fair share of chafing all over the place, but it took me a while to understand that it wasn’t just the act of running that was causing this issue, it was actually the material and types of clothes I was wearing on every single run. Cotton definitely should not be a part of any running apparel!

Most people who follow my journey will notice I have been wearing the same style of sports bras for years. I tend to stick to what I know and what has ‘somewhat’ worked for me, but end up missing out on the new and better options that come out on the market. I was lucky to try out one of the styles from Brooks new Dare Run Bra collection from Zappos, where you can find the entire line plus a long list of so many other products. Being a Zappos Rewards member means I get free expedited shipping (one business day!), free returns for a year, and the best customer service. It doesn’t get any better than what Zappos offers!

Backed by Research

When designing the Dare collection, Brooks partnered up with research teams and runners to test sports bra features on the many cups sizes, not just the standard size as most brands do. The conclusion was that bras made for running should be designed very differently than the regular sports bras out there. Running is a high impact sport and requires extra support to withstand constant and intense movement, as well as extra protection against excessive moisture. Promoting breast health was a top priority for the Brooks team when creating the Dare collection.

The Test

My first impression of the Brooks Dare High Neck Run Bra was how lightweight the material felt. I chose to try this cropped style since it had a bit more coverage than most other bras, which tends to be more comfortable to wear for my body type. I was a little skeptical to run with a bra that was almost entirely seamless, like this one, since it felt as if it wouldn’t support and hold things in place as much. My first in-motion impression of the High Neck Run Bra was the compete opposite—the lack of seams made the bra feel even more lightweight than I thought and since the material was pretty compressive, it felt just as supportive, if not more, than the bras I normally wear.

As I mentioned, I’ve had a long history with chafing from sports bras. I don’t know if it’s because my skin is super sensitive or I really just don’t wear the right type of bras for distance running! The worst of it happens during long runs and racing since it’s when I’m sweating the most. I finished the 2018 Boston Marathon, which was a torrential downpour the entire time with an almost-down-to-the bone, quarter dollar-sized open wound along the seam of my bra. It was the worst pain for days and I still have a scar from it! I normally get chafing even on 90-minute runs, but I ran a 12-miler with the Brooks Run Bra and I finished with ZERO chafing! That definitely marks a big checkmark for a good sports bra in my book!

The back and sides of the High Neck Run Bra has tiny holes, or perforations as it’s called in the details, that I thought was just for added design, but they actually serve a purpose. They are placed strategically to promote airflow so that your skin can stay dry—another aide to the anti-chafing benefits. During my runs I think this helped the bra move with my skin much better than if excess sweat got in the way and made the material stick. Many bras these days are made with cup inserts to add that extra padding and/or support for bigger cup sizes, but they tend to get tangled when you wash or just fall right out. The padding in this Brooks Run Bra has a unicup design, so it doesn’t shift around during runs and definitely made a noticeable difference for me as far as comfort.

Overall my opinion is Brooks did an amazing job paying attention to the details that matter for women runners. For me, the most important details I look for are anti-chafing properties, compression, and style, and the High Neck Run Bra fit all. The rest of the collection is designed just like this style, so I am looking forward to adding the others to my wardrobe! Combined with the perfectly comfortable Greenlight Tights and Glycerin 18, I felt unstoppable! Brooks running gear is made with detail and performance in mind and can all be found at Zappos. Don’t forget to sign up for the Rewards program to reap the many benefits and always top-notch shopping experience!

Mobility Exercises Every Runner Should Be Doing

If you are a runner, then you have probably been told about how important it is to warm up before heading out for your workout. Some of us get a few stretches in and go straight to the run and others are usually short on time so skip it all together. You have probably heard static stretching, such as a prolonged quad pull, is not a good idea before running. This usually elongates and relaxes your muscles, which is something you do not want when you are getting ready to run fast. Instead, we are told to incorporate dynamic stretching, which is actually a mobility exercise rather than a flexibility exercise.

Having good flexibility means you can passively move your joints and muscles through a wide range of motion—passively meaning ‘in a relaxed state’. Having good mobility, on the other hand, means you can actively move your muscles and joints through a normal range of motion, but with proper form and strength. Many runners incorporate stretching before or after runs to treat or prevent tightness in the muscles, which is common in the hamstrings, hip flexors, and calves for the most part. Although tightness can relieve, the actual joint can remain stiff, causing poor running mechanics, which affects stride length, push-off, and torso rotation. All of these outcomes will create inefficient running limiting you from reaching faster paces, as well as increasing the risk of injury.

Ankle Mobility

It is best to include a 10 to 15-minute mobility warm-up routine before every run. This will assure you are properly warm and ready to hit the road (or trails or track). A good plan is to begin with the lower, smaller joints and work your way up. The following ankle mobility drills will get you ready to push off the ground with your full range of motion and keep your calves from overworking.

Rocking

Forward and backward ankle rocking involves the dorsiflexors and plantarflexors of the ankle. While standing, lift the forefoot and toes as high as you can and rock forward to lift the heels. Continue rocking forward and backward for 15 reps or 30 seconds. Rocking with lateral movements will involve the invertors and evertors of the ankle/foot joint. Lift the inner part of the foot while weight bearing on the outer edge and rock the ankles to switch and weight bear on the inner foot.

Rolling

In a seated or lying position with feet unsupported, roll the ankles making circles in both directions—clockwise and counterclockwise. This is a great exercise to do before getting out of bed in the morning, especially if you have issues such as plantar fasciitis. Besides making circles, you can also try writing out the alphabet with your ankles and toes.

Knee Mobility

Circles

Stiffness in the knees is a common complaint from runners. Mobility exercises can help ease this stiffness and create more efficient running mechanics so that the knees do not bear too much pressure during the run. While standing bend your upper body forward and place your hands on your knees. Rock the knees in small circles in both directions for a maximum of 30 seconds.

Quad Pulls

Just like a regular static quad pull stretch in standing, you can incorporate a dynamic version for mobility. Grab your right foot with your right hand behind your back and hold for two to three seconds. Alternate legs until you reach 30 seconds.

Hip Mobility

Glute Pulls

The hips are probably the biggest problem area for runners when it comes to proper mobility. Hip Stiffness and lack of mobility is the cause of short strides, decreased upward knee drive after push-off, and limited torso rotation. Glute pulls, similar to the quad pulls for the knees, will help mobilize the back side of the hips. While standing, lift your knee to your chest and hug tightly for two to three seconds. Alternates sides for 30 seconds total.

Military March

Tightness in the hamstrings’ connections to the hip and knee joint can cause stiffness that limits stride length and upward knee drive as well. Kick up the right leg as high as you can and reach your left hand to the right foot. Switch kicks for 30 seconds.

The Rest of the Body

The legs aren’t the only parts that need to move while running. The arms and trunk need their proper mobility, as they help propel the body forward and stabilize the hips, respectively. Arm swings are easy to do during your walk towards your starting point. Standing upper trunk rotations for a few seconds mobilizes your hips and spine. Lastly, neck mobility can be incorporated for a few seconds as well such as with clockwise and counterclockwise circles. As mentioned, these warm-up exercises will take 10 to 15 minutes and can also be done at other times during the day. After just a few weeks of consistent mobility work, you will notice the improvements in not only your stiffness but also your running form!

Shoe Review: New Balance Fresh Foam 1080v10

Sponsored by Zappos. All opinions are my own.

Looking for a sleek-looking, ultra-cushioned running shoe that feels light enough for fast running? The New Balance Fresh Foam 1080v10 falls within this category. Throughout my review of almost every brand of running shoes, I have found that many are trying their hardest to create and market an all-around shoe—one that’s good for any type of run. As ideal as this sounds, it’s not that easy to do. Shoes designed for speed work should be light and made with materials that respond quickly to our foot strike, which means they are not meant to last very long. Styles made for long runs or even every day running are made with heavier material that cushions the foot well. These will last longer and feel more comfortable in general, but will definitely feel bulky during speed work and limit fast paces.

My first impression of the Fresh Foam 1080v10 was how energetic the color options were. There is no better way to get into the running mood than to slip on a pair of bright-colored kicks! Zappos offers so many great colors for this style, but I chose the Lemon Slush, since it was the brightest. As a Rewards Member, you get free returns for 365 days, so if you aren’t satisfied or want a different color once your shoes arrive, you don’t have to pay to send them back! I’ve been a member for a while now and truly feel that Zappos provides the best and most knowledgeable customer service on top of super fast (and free!) shipping.

Comfort on a Different Level

 By ‘different’ I mean not just cushioned and light. The New Balance Fresh Foam 1080v10 literally feels like a sock—hugs your feet and stays put with soft materials. Unlike some lightweight running shoes that are made of plastics and rubber, the 1080v10 is made of Fresh Foam X in the midsole. This is an improvement from the previous version of the shoe, which was still plush, but this time the creators made an even softer update. To add to the comfort level, this shoe truly locks into place. I felt it mostly in the heel, which I personally usually have issues where it’s difficult to get my shoes to tighten enough to cup my heel securely. I read about this heel-lock fit before trying the shoes, so I anticipated it, but it did actually feel ultra-secured in place.

The upper of the Fresh Foam 1080v10 has a bootie construction, which feels like a soft, light compression around the top of the foot. By no means is this compression tight or uncomfortable, but instead the opposite—flexible during all motions of my foot during runs. I tend to get mild swelling in my feet after hour+ long runs, which causes my shoe laces to get loose, while the actual upper of the shoe feels tight during the second half of the workout. After trying the 1080v10 for a 15-mile long run, 10-mile tempo and hill workout, and 60 minute easy run, I found that although my feet still swelled, the shoe did not feel tight and the laces did not loosen up at all. This was a result of the flexible Hypoknit upper material.

Put Speed to the Test

 The New Balance Fresh Foam 1080v10 were made for a comfortable ride, but feel like a speed shoe with the new updates. I was fortunate enough to try the previous version, so am able to compare. The 1080v9 were definitely made for comfort—very well cushioned and supportive. These were one of my main go-to pairs for easy runs and medium long runs at easy pace. This newest version is definitely an upgrade and I would consider these a great option for tempo runs and maybe even track sessions, although I haven’t tried them for runs faster than my marathon goal pace.

The weight dropped significantly between the two—by a whopping 1.5 ounces. The 8.4 ounce (women’s) 1080v10 is made with less rubber and more of the lightweight Hypoknit material. Combined with the new Fresh Foam X, which gives the shoe more rebound with every step, this updated version of the 1080 is definitely made for fast running. So far, on two different tempo runs I truly felt much lighter on my feet with less fatigue when I was finished, compared to when I ran with its predecessor. I was switching around between a couple of other pairs for my speed sessions, but I’m happy I was able to try out the New Balance 1080v10—my new favorites for fast training runs!

Race Recap: Miami Marathon 2020

“Dear legs, give me a great race today.” This was exactly what I told myself when my corral was moved up to the start line. This was going to be my 8th marathon attempt and 12th time at the start line of the Miami Marathon & Half Marathon. Even having experienced the Boston and New York City Marathon, Miami is still my favorite race. It has so much to do with the fact that it’s my hometown and I know the streets like the back of my hand, but even the non-locals say it’s great for its amazing scenery, flat and fast course, and pretty comfortable weather. You can’t go wrong with the events surrounding the race either—it truly gets you in the mood to join the running community!

It was 71 degrees, which was probably too warm for everyone else, but it was the perfect racing weather in my book. Although the body has to work harder to keep a proper core temperature and avoid overheating, I have been so used to running in the heat. I had my hydration and fueling plan down-packed and my salt tabs ready. Everyone asks me how I carry these along with an entire 8 gels without a waist belt or armband. I literally stuff 4 in my sports bra with the salt tabs and the others tucked in my running shorts waistband. It’s easy to grab and you get used to just getting chafed and dealing with it for a week or so.

I tried something new this time around—racing with a partner. I actually had two race buddies, Frank, who I had the pleasure of getting in important long runs with throughout my months of training, and Kevin who decided to join in a couple of days before the race. This was the best thing I could have done for myself. To be honest, I had been so nervous to race this time. Well, I am usually a nervous wreck before races, but this time was worse and it was because I stayed away from racing for almost a year because of the miserable bout I had at the end of 2018 and beginning of 2019. This was a mistake. I was fine physically, but without some practice runs leading up to the big day, it messed with me mentally.

My usual self usually throws all of the pacing strategies I spend time creating for myself out the window and goes out way to fast and struggles in that last 10k. The best thing about my partners at this race was that they were so good at pacing so I just stuck with them and I never felt better. Our goal was to start off and run the first 5k around 7:00 min/mile, which is about 10-15 second slower than our goal pace. This first part of the race is the hardest since it includes a pretty long and steep causeway followed by another smaller one, all with a headwind. We averaged the 5k at a 6:59 pace.

 The next goal was to be in the 6:40s by the time we reached 10k. Unfortunately I lost Frank around mile 9 to an upset stomach. Thankfully he felt okay to stick it out and finish the half marathon with a decent time! I was determined to stick with Kevin for the entire race. After all I felt amazing hitting every single mile in the 6:40s, something I felt was going to be impossible to do these days. I was annoyed when my Garmin rang in mile 14 about 200 meters too soon, so from then on my watch was completely off—UGH! 

We made the turn into Key Biscayne during mile 15, and had a strong headwind again. It’s only one mile in and back out, but it feels like forever. For the first half of the mile in I struggled to stay behind Kevin—he could have blocked the wind for me, so I began to separate further and further from him. I ended up speeding up to try to close the gap, but realized halfway that I was going to lose energy so I slowed down and planned on worrying about catching up to him after making the turn to run back with the tailwind. Unfortunately I wasn’t able to catch up, so my plan now was to keep him in sight. I was still averaging 6:49 when I reached mile 18, although my Garmin was inaccurate so I really started to lose track. 

It was right before my watch rang for mile 20 that I felt a sharp pain in the left side of my right hamstring along with a snap. I sort of buckled but kept on trying to run. That lasted for only a few steps and I had to come to a complete stop, pull over on the side of the course and shake out my leg. This must have been at least a 30 second stop. Hoping it was just a cramp or something, I took a deep breath and went out again, to only last about 10 steps before the sharp pain was unbearable. It was at this time that I remembered that around mile 9 or 10 I felt a slight twinge in my hamstring, but it actually felt like my regular piriformis/glute nerve impingement-type pain I get most days. I even felt this in my left glute during my warm up but as always it went away and I was fine. I thought this hamstring issue was related, and I still do, so I ignored it at the time. I kept on feeling a twinge throughout the race once in a while, but it was minor and went away with a little adjustment in my posture and form.

The second time I had to stop was at least for another minute. At this point I had no idea if I was still on track, especially since my watch was completely useless. I eventually got back on the course and my mile 20 rang in at 7:47. From this point on the only way to avoid the unbearable pain was to take the shortest steps possible. I am a major over-strider so this felt so awkward for me but it was the only way to keep a decent pace. Mile 21 rang in at 7:01, so I felt there was hope to speed up again, but once I tried, the sharp pain came to life again. I was so frustrated, and still am, because overall my body felt super strong and able to run fast and the stupid pain just held me back. My endurance and non-existent fatigue felt great to keep with my plan of maintaining my 6:49 pace and speeding it up at the 35k point, but after 2 miles of struggling, I knew this plan was out the window.

Looking back at my paces now, I am impressed I was able to average 7:09 for the last 5 miles of the race, given the pain I was in. I ran well, raced the best I could have, and stayed positive the entire time. As upset as I was at the finish line that I did not reach that long-awaited sub-3 hour goal, I knew that I had it in me. I felt so strong at those paces for the first 19+ miles. It wasn’t a struggle at all to maintain the 6:40s for 2 hours, so that feeling alone has made me proud of the hard work I’ve done.

 I’ve got 7 months until my next attempt, and the goal this time is not just to break 3 hours, but it’s going to be an even bigger goal! Chicago can be tricky with it’s ever-changing weather patterns, but the course is flat and I hear the crowds are super engaging so I believe it’s going to be a good one for me! Bring it on!

Shoe Review: ASICS GEL-NIMBUS 22

Sponsored by Zappos

All opinions are my own.

Constantly packing on miles every week means I am continuously rotating through different types of shoes in order to keep my feet healthy. It is not just our form that plays a role in our injury risk and performance, but our running shoes are an important part of the process as well. It’s hard to find a shoe that’s good for every type of run—some will be strictly for track work or fast speed sessions, others for long runs, and others for use on the trails. You really shouldn’t just wear one pair for everything anyways, but it’s good to have a pair that’s well-rounded for whatever workout you have planned.

This is where the ASICS GEL-NIMBUS 22 comes into play. I was lucky enough to try out a pair from Zappos, which have a very large selection of shoes, so you can be sure to find anything you’re looking for! As a Rewards Member, you get free returns for 365 days, so if you’re not happy with the fit or just don’t like the style, you can return them without a problem. You can also always count on their 24/7 customer service. They are extremely knowledgeable about all of their products and are there to help you with all of your questions. You only win as a Zappos Rewards Member!

 All Around Support

Most new runners will ask what to look for in a running shoe. This all depends on the type of running you do: sprinting, short distances like 5ks, or long distances such as half and full marathons. For the most part, one of the most important aspects to look for in a shoe is support. After all that’s what shoes are supposed to be doing anyway—supporting your feet. The ASICS GEL-NIMBUS 22 is created with rearfoot and forefoot gel technology, so basically the entire shoe cushions at every angle of the running cycle. The midsole has a specific foam called FLYTEFOAM technology that helps when running longer distances—I definitely noticed this difference comparing the NIMBUS 22 with my other long run shoes on a 15-miler over the weekend. 

The qualities of running shoes will also depend on your biomechanics and body features. Runners with a history of joint problems such as knee or hip surgeries, back pain, or arthritis definitely don’t want a minimally cushioned shoe made just for speed work. The NIMBUS 22 has you covered with pretty much perfect cushioning for these cases. If you pronate when you land (foot rotates inward), you should wear shoes that somewhat correct the pronation. The ASICS GEL-NIMBUS 22 are made for neutral runners, so won’t provide the correction you need if you overpronate.

Fast Quality That Lasts

Most running shoes made for fast running and racing last for what feels like a second. It’s not uncommon for these significantly overpriced race shoes to be good to toss by 125 miles. That’s at least a third of the durability of most other running shoes. The reason for this is because fast shoes are made as light as possible, with the least amount of material, which wears away quickly. The GEL-NIMBUS 22 are made with a rubber termed “AHAR”, or ASICS High Abrasion Rubber, along the outsole of the shoe, which reduces the overall wear. I was surprised that these shoes felt light for speedier miles, given the weight of the shoe is about 9 ounces.

Giving the shoe an extra spring-like feel during push-off is the special FLYTEFOAM technology. I felt my foot bounced right off after landing, preserving energy to help me last longer at my paces. Although the shoe felt a bit stiff at first when walking around, the sole actually felt springy with every step while running. I was worried that stiffness would make my heel striking too impactful for my plantar fasciitis-prone feet, but the extra layer of gel cushioning along the rear sole definitely lessened the impact with every step and made for a soft landing!

All in all the ASICS GEL-NIMBUS 22 felt the best for every day medium to long running at an easy pace. As far as speed sessions, I feel these are the best for tempo workouts since they hold up well for long intervals at faster paces. Using this pair will save me from having to replace my sneakers so often, since they are much more durable than most of the pairs I normally wear. If you are looking for a shoe with max cushioning, but still on the light side, I highly recommend the NIMBUS 22. And don’t forget to shop them from Zappos!